AZIFUKARED’S BodyBlog

Hello, Here it is, Sat. March 29th….I’m spacy and hungry.
Bout 2 weeks from the "april show"…not sure if any of you read my last blog…..preparing for the show.
It’s been really rough on me, not alone KAT…shes been having it worse.
I should have listen 2 myself and not take advice from other people….you know the ones who have been there done that. Their diets were for their purpose…if you get what I mean….for those who do not….(aided other wise for shows) nothing against them…
my  mistakes:
1. Keep my calorie intake high
where I went wrong, diet 2 early and dropped my calories low, way 2 early

2. Listen to myself

3. do cardio how I saw fit.
I really don’t need 2 do cardio for 30-40mins

4. take more time off when I need to focus.

5. Eat more than 3 times aday

6. Make sure I had more than enough food with me, just in case.

For all those who wanna do a show, heed my words, watch KATs vids.
It’s not all pretty, there is two sides to a story
like the glitz and dark-side of training for a show.

You must be more than focused, almost to the point of being self centered,
listen to your body
take notes on your food intake
your workouts

Always find somebody who will tell you the truth no matter what.
Always eat when you are supposed to.

Always believe in yourself!

When you workout, play it safe,
I do…I may not do this show coming up, but hey, you never know.
I still workout heavy and hard, but I play it safe,…more cables, more machines…..I focus more on feeling the muscle, the stretch and the squeeze…..I still maintain heavy weight, just ask
www.bodyspace.com/tragic22
He can attest to what I do.

There were days I just wanted to scream! Not enough food! Not enough time! A client got me sick!
But I still push on! I will still train as if I am still doing the show, only difference is now, I’m eating like I was supposed to. I was moody as a pack of wolves with a drumstick hanging in the air!
lol
Now I’m happy again, working out harder, sleeping like I feel like I’ve slept.
I’m still hungry, but what else is new?
lol
when you get the chance, stop over at katnap’s page, wish her well….
I just wish I could be there more for her then I am now.
this will be her first show, and she really driven!

Ok,…so it’s been low carbs water holding kinda week for me…do I really need 2 read someone hating on someone else or other people?
The top 6, or top 10? Give me a break! If someone doesn’t make the the top list, get over it!  Do you have to hate on "T&A?" Remember chickypoo, you were doing the same thing when it came to the booty shots! Remember when you had a couple of pix snatched down?  I you wanna hate and talk about someone or people, remember if you dress funny out in public, or look funny, people will take a gander at the prop u posing……sweating and so fourth…now don’t let me go there,
Cuz if I have to I will.  Did you ever think maybe people look at you in the gym and say, I know her, she’s on bodyspace.com……but you may not know that, but you wanna do a Bruce lee on her neck….sheesh!
…..nxt!   Look, remember, what ever you say here, it travels like the wind, and people here on body space do talk….if someone looks up to, do you really want them to remember you for what you said about other people?

Look, when you hate on other people, it will come back to get you, everybody here on bodyspace.com is having fun and networking….nobody likes a hater.
So you see ass here, or tits….how does it concern you? Because you’re not in the top 10? Will that make you feel better? If it does, thats a sad excuse, and who cares how many comments you get? I don’t, If you wanna live on the net leaving comments so people can comment you back, more power to you. no one really cares, but people do care when you talk about them, wether you name names or not.

and for everybody else….HAPPY EASTER!!!

Ok, here is the protein profile,…for those who may get confused.

NUTRIENT PROFILE:PROTEIN
THE ROLE OF PROTEIN
Protein, when broken down in your body to form amino acids,
is your body’s primary material for tissue building.
Other than helping build bigger bi-ceps, amino acids are key to such bodily
functions as the production of cells and hormones, fighting infection and aiding neurotransmitter activity.
1 GRAM OF PROTEIN CONTAINS APPROXIMATELY 4 CALORIES Example:One ounce of skinless chicken breast contains
approximately 9 grams of protein; that’s equal to about 36
calories from protein (9×4=36).
DAILY PROTEIN REQUIREMENT
Bodybuilder’s Recommended Daily Intake=0.68-1.09 gram
per pound of bodyweight, or about 20%-30% of total daily claories.
TYPES OF AMINO ACIDS
The body uses about 20 amino acids for growth and repair.
they’re classified as:
ESSENTIAL AMINO ACIDS:Your body can’t make them on it’s
own, or does so in insufficient amounts, so they must be
consumed in the diet.
CONDITIONALLY ESSENTIAL AMINO ACIDS:Some amino acids may be either
essential on not, depending on the circumstances. For example, if the supply of
essential amino’s in your diet is limited, other amino’s can become essential.
NONESSENTIAL AMINO ACIDS:Your body has the ability to
synthesize these amino acids from other amino acids, fat or
carbohydrate. Therefore, you don’t have to worry about consuming protein
rich foods high in these amino’s.
TYPES OF PROTEINS
COMPLETE PROTEIN:Contains all these essential amino acids.
A diet high in animal foods typically has plenty of complete proteins.
INCOMPLETE PROTEIN:Deficient in one or more of the
essential amino acids. You can create a complete
protein by combining complementary incomplete proteins. Plant foods are typically
incomplete.
BEST SOURCES OF PROTEIN
Skinless chicken or turkey breast, lean cuts of beef, egg whites, fish
fat-free dairy products, protein supplements.

The Secrets To Being Cut

QUESTION: WHAT IS THE DIFFERENCE BETWEEN TONING AND STRENGTHENING A MUSCLE?

ANSWER: Physiologically there is no difference between toning and strengthening a muscle. Many individuals are confused regarding the relationship between muscle strength, muscle tone or definition, and muscle size. As muscle strength improves, muscle tone improves due to a greater density of the muscle fibers. Everyone has the ability to increase muscle strength and muscle tone to some degree. Relatively few adults (male or female), however, possess the genetic capability to develop large muscles or the ?cut? physique of the models seen in many of the popular fitness magazines. To achieve the ?buffed? look, you must develop reasonably significant levels of muscle mass while simultaneously reducing the amount of fat under the skin. When this effect is achieved, the well-developed muscles can be seen under the skin. In fact, the majority of individuals have ?washboard? abdominal regions. Unfortunately for most of us, a layer of body fat covers our ?six packs.? Participating in a balanced exercise program (aerobic conditioning and strength training) and eating sensibly is the best approach to achieving a well-toned, firm body.

Anatomy of the Thighs:

The front portion of the legs consist of 4 powerful quadriceps muscles: the rectos femoris, vastus intermedius, vastus medialis and vastus laterals. The main function of the quadriceps muscles is to extend and straighten the legs. The back portion of the legs is known as the hamstrings, or leg biceps. The main function of the hamstrings is to curl the leg back.

Basic Exercises:

There are three basic types of thigh exercises:

Presses: In which the legs are pushed and straightened in a straight line
Extensions: In which the legs are extended in an arc away from the body
Curls: In which the legs are drawn in an arc towards the back. Presses and extensions primarily stress the quadriceps and curls stress the hamstrings.

Complete Thigh Development:

In order to achieve well balanced thighs, you must perform all of the exercises explained above to make sure the legs are hit from all necessary angles. Here are some of the best mass building exercises for the thighs:

Squats
Leg presses
Leg extensions
Leg Curls

I recommend performing at the least 15 sets for the legs since they are the most powerful muscles on the body, and can certainly handle the stress because they are designed to support your body to walk all day. You will find that the legs have a better muscular endurance than your upper body muscle groups, this is why I find it necessary to stress complete development. My personal thigh routine looks like this:

Leg extensions - 4×6-12
Squats - 4×6-12
Leg presses - 4×6-12
Leg curls - 4×6-12

Anatomy of the Calves:

The 2 headed muscle of the lower leg is known as the calve. It consists of the soleus muscle and gastrocnemius muscle. The main function of the calve is to flex the foot. Think of it is standing on the tips of your toes.

Basic Exercises:

The basic exercises for the calves are known as:

Raises - In which the foot is flexed onto the tips of the toes.

Raises completely isolate the calves.

Complete Calf Development:

In order to completely develop the calves, you must perform 2 or more raise type exercises, I recommend standing and sitting raises. Some of the best mass builders for the calves are:

Seated calf raises
Standing calf raises w/ hack squat machine

My personal calf routine looks like this:

Seated calf raises - 4×6-12
Standing calf raises - 4×6-12

Combine all of that with some intensity principles and you have yourself a killer leg workout.

Thanks,

FROM THE DESK OF THE AZI FILES

All About Me

About Me

• name: azifukared
• Height: 5 10″
• weight: 220-225lbs–off seaon 235-240lbs
• Stats: chest 54″
• Arms  19 1/2″–20 cold off season
• Waist 32-33
• Calves 19″
• Legs 29″  off season 31′

Residence: Queens, New York
Where I have worked:

• Pure Power, Flushing Queens
• Crunch, NYC, 38th St.
• Mt. Olympus Gym, Flushing Queens
• Gladiator Health Club, Jackson Heights

The gyms where I train:
Steel Gym 23rd. St, DownTown NYC
Gold’s Gym, Queens Blvd, Woodside NY
Occupation: personal trainer/DJ/Dancer
Hobbies: Dancing, Web Design and Web programming, mixing music, and when I get back into it, drawing and painting.

competitive history
3rd place men’s light heavy weight
1997 North Star bodybuilding championships-Minn. Mpls.
2000 North Star bodybuilding Championships-Minn. Mpls.
7th place light heavyweight
2000 NYC Ironman Championships (power lifting)
2nd place men’s light heavyweight
3rd place men’s heavyweight
2001 nyc dept of parks city wide bodybuilding contest in the bronx
3rd place men’s light heavyweight
2001 Dance Theater of Harlem 10th annual Mr. New York Physique Competition
2nd place men’s light heavy weight
2002 Brooklyn Recreational Center
"went in as middle weight, moved 2 light heavy weight class, 4th place
2004 NYC Dept. pf Parks City Wide Bodybuilding contest in the Bronx
3 rd place, men’s heavy weight

Exercises for the Body

Biceps

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How I MADE MY CHEST WHAT IT IS NOW….

MIND U,….THIS IS AN OLD WRITE UP,FROM THE AZI FILES:

How I built my chest with the basics…

When I first started out in body building, I never had a chest. It was flat as an ironing board, my rib cage was small and a bird had more of a chest than me. At the time I didn’t have a choice. I had been in a car accident that left my whole sternum cracked all the way across, my left side had two ribs in the front broken and two on my right side in the back broken.So you can see where I’m going with this, I couldn’t do a pull up to save my life, much less do a push up, it took me weeks of hard mental focus and determination to get to at least 5 push ups. Within a month I had reached my goal!
I had realized the importance of seeing what I wanted and the goals to reach them. To achieve you must believe! and work like hell to get there! Let nothing get in your way!
After the first goal was set, I made new ones, pull ups, and doing more push ups! Then I stepped foot in a gym, I’ll admit I was scared at first, weighing around 130-140 pounds wet, it felt like I had walked into another world, another place, I saw guys bigger than me, stronger than me, that didn’t stop me, -almost-
I never went near a bench press, I only stayed on the universal machines, it was safe, easy. Two years wet by and I still hadn’t really touched a bench press, for the fear of the weight would come down on me, then someone asked ” you need a spot?” head hanging down, I said yes, 65lbs I pushed, that’s including the bar you understand, for reps, I had to stop, the burn was killing me! Remember, I was only doing push ups and the machines. This was a feeling I never had, but liked! Over the years I learned how to master the bench presses, all of them! You know it! Now they are no problem for me, only when I want to go heavy, when I need a spot. Now my chest routine for the time being or the following:
{I start my routine with incline presses to give mt upper chest area priority. For incline presses I use the smith machine and sometimes do higher reps while still doing and believing low reps and heavy weights are ideal for mass and size, while moderate reps give way to better muscle quality and muscularity.}
In case some of may not know what -bench presses, incline presses, weighted dips, and decline presses are,-
—-The bench presses were for the middle and lower chest development and overall chest mass and power. The incline presses were for the upper chest development. The weighted dips and decline presses were for lower and outer chest mass. The dumbbell flyes were for outer and inner chest. And barbell/dumbbell pullovers expands the rib cage and to give the chest a good stretch.
Now the routine:
Of course there are always the stretching and warmups first,
low incline presses- 2 sets maybe 3 warmups
6 - 8 x 8 - 12 reps
stretch in between
flat -  bench barbell press 1 set of warm up
6 - 8 -10 reps
dumbbell pullovers-
5 x 10 - 12 reps
If you want more outer chest involvement, use a wider grip. A narrower grip works more middle and inner chest

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Good afternoon fellow spacers! It’s sunday march 9th….here I am home alone with my thoughts….Don’t want to admit defeat, but it seems like I may not do the april 12th show as planned…..I have a client that got me sick a few days before the Arnold Classic…..it has set me back quite a bit. But I’m still pressing on doing the best I can,
But as the old saying goes,….."money is the root of all evil" is really true, money can destroy you or make you.
Right now, it’s breaking me….preparing for a show is hard and it takes money….so much more than eating in the off season
lol
today I had my first tuna shake! can you say uugh!
I could smell it while I was drinking it, almost threw up…..I  had to hold my breath…..and chug it down!
Gotta’ admit, it was full-filling, but now I have fish breath
lol

In order for me to keep going I gotta go hardcore and cram down tuna,veggies, and or brown rice and yams on a daily…..but money will not allow it….so I have to figure it out anther way.
If I can’t do this show in april I’ll be upset but I’m still gonna do a show, maybe in May.

When you look at the pic I have here, you can tell my mind set
lol
Untill I speak again….