Shay Williams’s BodyBlog

I have found that with my body less is better.  I was working out about 2 hours daily but lately I have only been working out about 1 hour 4 times a week and seem to be doing better.  I think eating clean is the total key.  Also, reading mags help me with more advanced techniques.  I have only been running about a mile every other day.

 Next week however I will start training for the half marathon on Monday.  This will consist of running 3 miles every other morning and a long distance run on Saturday.  I will still spend only 45 minutes to an hour in the gym 4 days a week.  I am taking every set tofailure and throwing in several supersets and drop sets.  I will probably lose some weight during this time but will try and eat my fair share of carbs to keep up the energy.  Anyway, for you guys just starting out when people on the site tell you you are over training, you probably are.

I ran 6 miles this morning in 48 minutes.  I felt good and was glad to see the aftermath of last nights binge over with.  Now I am back on track. The next roadblock is Thanksgiving.  I will eat clean untli then.

Tonight I went crazy with pizza and brownies.  I guess is was just time for a good cheat meal and man did I cheat.  Did well all day but when it came to tonight I just blew it.  I figure I’ll run about six miles in the morning to try and counteract the damamge and go back to my stick diet for the weekend.  I just really get disappointed in myself when I blow it like this.  I only eat bad a bout twice a month so I guess I am due. 

On another note had fun with my kiddos and friends.  We played rock band all night and had a blast. 

My back is also killing me in my left lat.  It feels like there is a tear or something.  Tomorrow was going to be back day but I think I’ll just do cardio and abs to let the back rest for a week.  I do not want to be down again. 

As you can tell from the tittle these two do not mix with a sexy and lean body.  My granmother bless her heart does not know how to grill anything.  Everything is fried.  My son turned 9 on Saturday and birthday cake was pushed in my face.  I caved in.  So this week will be an attempt to catch back up from this weekend.  I do not do this much but I am disappointed in myself for the lack of will power.  I am usually pretty good but could not resist.   I should sweat pretty good this week in the gym. 

Ok, so I started training in the morning and it is awful early.  However, it does give me more time with my family in the afternoon (the most important thing).  I am changinging things up a bit and using the Rock Hard Challange workout to get my strength back up.  I am doing my own cardio and diet routine (don’t like eating carbs so late).  Hope this works.  I will say the weeks of rest did do my body well.  Sometimes we need to take rest periods to see our results.  Anyway, I am pleased with the progress I am making and look forward to next 3 months.  I have started a Controled Labs stack and like what it is bringing to the table.  Well I will quit rambling for tonight and get some rest 4:30 is early.

I had hernia surgery yesterday.  I was fine last night until the local wore off then I felt some pain.  This morning hurts worse than yesterday all the drugs have finally worn off and just taking some hydracodiene (or however you spell it).  It dulls the pain a little.  Anyway got up cooked breakfast (2 egg whites, 1 whole egg, and Kashi cereal), also made breakfast for my wife and kids.

I took a walk up and down the drive way and it hurt a bit but going to do to this 3 times today.  Hopefully be walking a mile by Saturday.  I am going listen to my body and take it as it comes.  Bought some resistance bands and going to try and keep some definition in arms, shoulders and chest.  I am sure it will be a while before I do legs.

I have found the more I research that diet and cardio are key to success.  I have tried to depend on supps and just weight training with no success.  Once I added a clean diet and cardio, I started seeing tremendous results. I also like Lipo 6X this product is the only fat burner that does not make me feel gittery and my blood pressure go sky high.  I am going to be out for six weeks but when I return I will ready to get the body I have always wanted.  I will probably hire a PT to help me take it slow.  However, this site has given me great knowledge. 

Find out yesterday I have a hernia and I am going to have to have surgery.  This sucks.  I was making great progress and my abs were starting to some.  I am ready to get it over with and start rebounding.  Doc says no weight training for at least six weeks. 

I hope someone reads this and can give my some pointers. I am trying something new with my diet and routine.  Here it is:

5:30 Lipo 6X then run 30 minutes,

6:15 ON Shake, 3 egg white, 1 egg with 1/2 cup oatmeal

10:00 Whole wheat Crakers with 2 oz turkey breast, LF yogurt

12:00 Turkey Sandwhich on Ezikiel Bread

2:00 Lipo 6 X

3:00 Cottage Cheese w/ Strawberries and ON Shake

5:00 Pre-workout 1 scoops ON with large Apple

5:30 - 7:00- Workout routine w/ 20 min interval training at end

7:00 Post workout 2 scoops ON with creatine

7:45 Chicken, Fish, or Lean beef w/veggies

9:00 ON Casien Protien

This week I have been really watching my diet by copying a few peoples diets posted on this site.  I also have been running 2 miles in the morning plus weight training for 1hr and Half and doing the 30 second to 1min 30 sec.  for 20 minutes  that attmandu posted on his blog.  In just two days i have seen tremendous differences.  I am begining to become aditicted to the site because of the wonderful information.  I also have been recieving compliments which always help keep you motivated.  I want to thank everyone for the wonderful information.