Brian Westgate’s Journey

I need to pack on 5 pounds of muscle, any suggestions?

I have a 4 day split schedule where I do chest and shoulders, biceps triceps, legs, and back and traps.

I do abs on the other 2 days and will do some interval training but for no more than 20 minutes.

I eat 6 meals a day, with a mix of 30 or so grams of protien, complex carbs and a fruit or veggie.

I think I am doing everything right but I am desperate to really gain some mass.  Any thoughts would sure be great.

I will be posting my new workout soon.  It will be a four day split with chest and shoulders one day, biceps triceps the next day, legs the next and back and traps the last day.  It will also require 2 days of cardio and abs.  There will be a lot of compound moves for wach body part for growth and each routine will end off in a superset or triset with 60 seconds inbetween (very very intense and lots of sweating).  My cardio will be 20 minute interval.  My goal for the next 3 months will be to gain some mass.  If anyone is interested in joining me or is looking for an intense workout let me know.  Take care and have a great Christmas.

With the changes in my job recently I have been very busy.  I hve not stopped working out but I have not been able to check my blog as often as I like.  For that I want to appologize to those of you out there who have been checking in every so often.  My weight is down to a respectful 184 pounds and I have started riding my bike to work and back each day to add some cardio to my routine (that and bike riding really increases my leg strength and size).  I have been eating well, the typical 6 meals a day and only cheating once a week.  So I am still committed to the healthy lifestyle.  I hope you have not given up on me and I hope you keep dropping into my blog I do appreciate it.  Take care everyone and keep lifting!

Ate well today.  I am finding that I am very hungry these days and it is hard not to cheat.  Some months it is easy but this month has been difficult.

Meal 1:

protien pancakes

Meal 2:

strawberry, banana whey protien shake

Meal 3:

scrambled eggs and raisin bran

Meal 4:

strawberry, banana whey protien shake

Meal 5:

Sirloin steak, potatoe and broccollii

Meal 6:

protien and water

Tomorrow I will make some tuna casserole.

Bought a utility trailer today and am looking forward to using it to help me landscape my yard.  Take care all.

Are you having a hard time transforming your body?  Do you cheat or miss those workouts.  Here are a few tips that may help… 

Eliminate obstacles.
Pre-plan your way around known obstacles to increase your chances of success. Learn to say "no" (respectfully) more often to those who drain your time each day. Be willing to train early or late in the day around your responsibilities (I train at lunch time.  WHile everyone else is eating or socializing I am in the gym hitting the weights.  I eat before and after my workout at my desk). If food temptations are too great, eliminate all bad foods from from your pantry! Get rid of pop, chips, cookies, crackers, baked goods.  All these are not healthy and are not bodybuilding foods.  If you don’t remove them you will eat them.  I know I would so I do not keep them in my house.  It’s simple, when you are sitting in front of your TV at 7:00 pm get a craving you go to the cupboards.  If you have no bad foods you’ll eat nothing or eat something healthy.  You probably won’t go shopping after you have gotten yourself comforatable in front of the TV in your PJ’s.  Set yourself up for success don’t allow for failure.  Eliminate the need/desire to consume fast foods by cooking volumes of food such as chicken breasts and rice or cottage cheese yougurt and fruit and storing them in containers. Two or three microwaveable containers with a chicken breast, rice and a vegetable are portable, convenient and well balanced.  Again this sets you up for success.

It isn’t rocket science setting yourslef up for success but it does require planning ahead.  If you can take advantage of these tips you will set yourself up for success.  Good luck. 

Meal 1:

1 egg, 4 egg whites, raisin bran, skim milk

Meal 2:

Shake: scoop of protien powder, 1 banana, 8 frozen strawberries, skim milk

Meal 3:

borritto - xtra lean ground beef, taco seasoning, on whole wheat wrap, with low fat cheddar cheese and spinich

Meal 4:

Another shake like the one above

a beer - oops, had family over and couldn’t resist.  Tsk tsk.

Meal 5: atlantic salmon in teryaki sauce with brown rice and broccollii

Meal 6: Whey protien and water

Eating like this (except for the beer) makes me feel refreshed, energetic and light (the beer made me feel very heavy).  I love weightlifting and eating right.  Why would anyone want to be over weight?  Take care everyone and stay consistent.

So many people want the easy way out.  They want a pill or a way to sit on the couch and loose weight.  You see this on all the adds stating "loose weight while sitting on the couch".  What a load of crap.  When you go onto amazon.ca all the top books are how to eat right and how to loose weight.  These people are making money off all the idiots out there who think they can get an EASY answer where they can loose weight with as little effort as possible.

People who learn to properly weightlift and loose weight understand that it is about making your body work harder and harder.  That is how you make progress.  If you pick up 30 lbs and curl it you may see some benefits but after awhile of curling that 30 lbs your body stops responding.  Your body will only grow if you take it to a point it hasn’t been before.  This is what intensity means and people avoid it like the plague.

Come on people.  If you want to get big or loose weight it takes work.  If you want to get a good job or pass an exam, it takes work.  If you don’t like work then you are probably a drain on our society (how is that for a scathing rant).

Work hard, stay focused, be intense, eat right!  Take care!

Not Your Granny’s Chicken Soup

Don’t have time to enjoy this tasty bowl of soup by the fire? Then put it in a container and take it to work for a nutritious lunch that’s full of essential nutrients to keep yourself active all day.

Serves 8

4 (15-ounce) cans fat-free chicken broth
2 (16-ounce) jars salsa (your choice of mild, medium or hot)
1 (16-ounce) bag frozen, mixed vegetables of your choice
2 (15-ounce) cans black beans, drained and rinsed
1 pound boneless and skinless chicken breasts, cooked and cubed

In a large, heavy-duty saucepan, combine the chicken broth, salsa, vegetables and beans. Cook on medium high heat until the mixture begins to boil, stirring occasionally. Reduce the heat to low, cover and simmer for about five minutes or until vegetables are tender crisp. Stir in the chicken and simmer for another few minutes until heated through. To freeze, place equal amounts in individual freezer and microwave safe airtight containers and reheat as needed in a microwave or on the stovetop.

Nutritional value per serving:
Calories: 313
Fat: 14 grams
Protein: 24 grams
Carbs: 27 grams
Fiber: 3 grams