Zach’s Fitness and Nutrition Blog

Hey all, this is probably the deepest thinking I have done in a month, so I think i’ll write it down.

10 months ago I was an average kid. Not fat, not skinny. I did pushups, sit ups, curls, and pull upsas my workouts, and my diet was crap. Now I’m cut, and more dedicated to my health thank 99% of the people I personally know. Now I am also 9% body fat at 132lbs, which is tiny–I need to get bigger. Unfortunately, I have always fearedgaining back the fat I worked so hard to lose. I slowed myself down. I was afraid to add more than 50 calories to my diet, and I was closed minded. Now I realize the progress I could have made. From now on I’m not going to convince myself to add 50calories to my diet instead of 100, and I’m not goig to lie to myself that I will get fat. The fact is I screwed my progress by being afraid to eat more. I’m going to bulk until school starts, and then during school I’m gonna bulk a bit harder. I’m not gonna whine and b*tch about minor fat gain, because that will just make me overthink what I’m doing. I don’t know if this makes sense, but I thought I would get this on paper–err the Internet. It’s late. gotta hit my legs real early tomorrow.

Shock Therapy by Universal
I will rate this product on:
Pump, energy, mixability, taste

Pump: 6/10
nothing to brag about. i am a first time NO user, so there is no way these effects were diminished by having built up a tolerance. The pump is there for maybe 20-25 minutes, and then slowly fades out.

Energy: 7/10
The energy is good, and it gets me going, but it doesnt last that long (maybe 45 minutes max).

Mixability: 8/10
mixes fine, but even after stirring for 30+ seconds there is residue at the bottom. It doest bother me much, and as long as you drink it fast you’ll get that last bit of Shock Therapy in your stomach.

Taste: 8/10
The taste was good. I wouldn’t make it into a gatorade flavor, haha, but it was fine. Its nice being able to drink something without feeling like puking it up.

Overall: 7/10
This product seemed really good online, but it just hasn’t satisfied me. I’m shipping the last 1/2 of the container to my brother in Afghanistan so he can give it a shock. I’m trying NO SHOTGUN next, so we’ll see.

(sorry, it is a real brief review)

Meals Pre WO:  
8:45: Chocolate Oatmeal
3/4c rolled oats
15 almonds
1/3 cup milk
2 scoops choc. EAS protein (27g protein with 2)
10:30: 1 scoop Superpump250 (free packet)

Note: I am taking my sample of Gaspari’s Superpump250 to compare it to Shock Therapy. So far i haven’t felt a lot from S.T, so today i will see how a different company’s N.O. product affects me.

Workout:  Chest and Back

How I felt:  I felt pretty good. Trained with a bodybuilder today, and had a bit more energy. still nothing to brag about. i dont know why, but Cytonox appears to be the only thing that has gotten me pumped. pump was a little bit better than S.T.

Healthy Parfait    
Ingredients:
1/2 cup frozen blueberries
1/3 cup FF cottage cheese
1/4 scoop chocolate EAS premium protein (NOTE: EAS scoops are smaller than scoops that ON and BSN (etc.) use)
1/4 cup oats
1/3 cup unsweetened yogurt (could supplement this with more cottage cheese to lower total carbs)
1 Strawberry

Directions:
1. take a tall and thin cup. put blueberries at bottom (microwave for 10-15 seconds to soften)
2. dust a tiny bit of the protein powder on top of blueberries.
3. put cottage cheese on top of blueberries.
4. add the rest of the protein powder. mix it in with the cottage cheese.
5. add oats on top of cottage cheese.
6. add yogurt on top of oats
7. Place a Strawberry on top
8. Eat and enjoy!

Macros and Calories:    
~290
2g fat - 7%
35g carbs - 48%
32g protein - 45%

Sorry for my lack of food photography skills. it tastes 100x better than it looks!

Tuna Wrap       
Ingredients:
- 1 can of tuna (somewhere around 33g protein, 1.5g fat)
- 1 flatbread (9g protein, 2.g fat)
- garlic powder
- 1 large leaf of lettuce
- spoonful of lemon juice
- 1 spoonful of pickle relish (optional)
- 1 spoonful of salsa

Directions:
1. place flatbread on plate (note: i get mine from Costco)
2. drain tuna, place in bowl, break into smaller pieces.
3. add lemon juice to tuna, mix.
4. lightly sprinkle garlic powder on top of tuna mixture. (add pickle relish if you decided to use it).
5. rip up lettuce, and evenly spread out in the center of the flatbread.
6. spread tuna mixture evenly on top of the lettuce.
7. roll up, enjoy.

Salsa & Scrambled Eggs       
Ingredients:
- 2 whole eggs
- mozzarella cheese
- ~1TB FF milk
- 3 turkey sausages (13g protein, 6g fat) (optional)

Directions:
1. crack both eggs into a bowl. scramble with fork.
2. add a little less than a Tablespoon of milk (eyeballing it works for me). mix.
3. add a small amount of mozzarella. mix.
4. place in microwave for about 2 minutes (or less).
(cook sausages in microwave)
5. add a medium sized spoonfull of mild salsa on top of eggs.
(cut of sausages, throw on top)
6. enjoy!

Sausage McBread 
This actually tastes like a McDonals Egg McMuffin!
Ingredients:
- 1 slice WW bread (5g protein, 2.5g fat)
- 1 egg (6g protein, 4.5g fat)
- small spoonful of FF milk
- small handful of mozzarella
- 2 turkey sausages (8.5g protein, 4g fat)

Directions:
1. add egg to bowl. scramble.
2. add milk and cheese. mix.
3. microwave (about 1 minute 10 sec, depending on microwave, or cook on stove at a slightly higher temperature than you would regularly cook eggs–gives the eggs the taste of the McDonalds ones).
4. microwave sausages (about 45sec, or cook on stove)
5. cut slice of bread in 1/2. put eggs on one half.
6. cut sausages up, place on top of eggs.
7. place the 2nd half of the bread ontop.
8. eat!

Mini Pizza                    
Ingredients:
- 1 slice WW bread (5g protein, 2.5g fat)
- Mozzarella cheese
- tomato sauce
- 1 slice ham (5g protein, .5g fat)

directions:
1. toast slice of bread.
2. spread tomato sauce onto bread (put on as much as you like)
3. rip slice of ham into small pieces, then spread across the bread.
4. take a small handful of cheese, and cover the surface of the bread.
5. microwave for about 50sec.

6. eat

(note Winnie the Pooh plate = optional)

Spicy Chicken Quasadilla:                     
Ingredients
- 1 WW tortilla (8g protein, 3g fat, 18g carbs)
- 1/2 can of chicken (1/2 can has 22.75g protein, 1.5g fat)
- small handful mozzarella
- your choice of salsa, sriracha, or other spicesDirections:
1. place tortilla on plate, place mozzarella on 1/2 of tortilla (so it resembles a 1/2 moon)
2. drain chicken, put 1/2 of chicken on top of the cheese (break chicken into small pieces if necessary). (put rest of chicken in fridge)
3. fold tortilla in 1/2
4. microwave for about 50sec
5. unfold, then add salsa or sriracha. let cool for about 1 min.6. eat.

(unfolded Quasedilla)

Caeser Salad                     
ingredients:
- 1 can of chicken (45.5g protein, 3g fat)
- parmesan cheese
- head of romaine lettuce (adjust based on size of head)

Directions:
1. wash lettuce
2. rip into pieces (you choose the size), put in large bowl.
3. drain chicken, dump chicken into bowl with lettuce.
4. sprinkle parmesan on top of chicken and lettuce.
5. toss salad6. eat.(For a better taste, try replacing the canned chicken with 1.5 teriyaki chicken breasts)