Craig Flex Crawford

NUTRITION IS THE KEY. IF YOU DO NOT KNOW WHAT FOODS HELP YOU  LOSE OR GAIN YOU ARE JUST SPINNING YOUR WHEELS.

EVERYTHING ELSE IS A QUICK FIX, ONCE YOU LOSE OR GAIN HOW WILL YOU MAINTAIN WHAT YOU HAVE ACCOMPLISHED????????????

YOU CAN TAKE EVERYTHING UNDER THE SUN, TO GET THE RESULTS, YOU WILL HAVE TO STOP USING SOME OF THE SUPPLEMENTS TO LET

YOUR BODY NATURALLY RESET.

JUST SOMETHING TO THINK ABOUT.

NUTRITION IS THE KEY. IF YOU DO NOT KNOW WHAT FOODS HELP YOU  LOSE OR GAIN YOU ARE JUST SPINNING YOUR WHEELS.

EVERYTHING ELSE IS A QUICK FIX, ONCE YOU LOSE OR GAIN HOW WILL YOU MAINTAIN WHAT YOU HAVE ACCOMPLISHED????????????

YOU CAN TAKE EVERYTHING UNDER THE SUN, TO GET THE RESULTS, YOU WILL HAVE TO STOP USING SOME OF THE SUPPLEMENTS TO LET

YOUR BODY NATURALLY RESET.

JUST SOMETHING TO THINK ABOUT.

2 YEARS OF EATING IRON. BACK TO THE STAGE THINGS SHOULD BE 195LBS 3%. GOAL ACCOMPLISHED WIN OR LOSE FOUND THE BEEF. AND IF I LOSE BECAUSE THERE IS NOT ENOUGH MUSCLE BACK TO EATING IRON.

2 YEARS OF EATING IRON.

BACK TO THE STAGE THINGS SHOULD BE 195LBS 3%.

GOAL ACCOMPLISHED WIN OR LOSE FOUND THE BEEF.

AND IF I LOSE BECAUSE THERE IS NOT ENOUGH MUSCLE BACK TO EATING IRON.

You want legs check this out.

6sets of leg ext. 12-15reps 45sec rest.

Hack spuats 8-10reps superset leg press 10-12reps 3mins rest. 3sets total.

3set of leg press 12,10,8/ increasing the weight each set. 2mins rest

5set of leg curls 12,12,12,12,20-25.

10-20 mins incline walking to help cool down the smoke from the leg workout.

2 cans of ensure 2scoops of muscle juice protein 2scoops of optimum protein 12 oz water 1700 cal  147 carbs 108 protein 52.5 fats I usually divide the this into 2 shakes a day. 850cal 73.5 carbs 54 protein 26.25 fats.

I am @ work 8-9 hrs a day.

Punch out, head a cross town to the gym,I am mentally preparing for my workout,

I know what I going to do before I get there.

Walk in the door,scan my card,I am usually told smile,what they do not realize I have just punched in for the second part of my day.

That is right, time to put in work, change, grab head phones gear, and off to put in work.

I can not remeber a bad workout, I have bad days @work but not at the gym.

So to everyone this applies to STOP MAKING EXCUSE,DEMAND RESULTS,CHANGE YOUR NUTRITION,BUT IT TAKE TIME AND THE RESULTS WILL COME.

THE ONLY QUICK FIX, OR COLON CLEANSE, OR LIQUID FAST, YOU NEED IS PROPER NUTRITIONS,LOTS OF WATER,LOTS OF SWEAT,LOTS OF TIME IN GYM SLOWLY CHIPPING AWAY AT YOUR FITNESS GOAL,OR WEIGHT LOSS GOALS IT DOES NOT HAPPEN OVER NIGHT.

IF YOU DO IT THIS WAY,YOU WILL BE ABLE TO CONTROL YOUR SUCCESS AND KEEP THE WEIGHT OFF, AND YOU WILL BETTER UNDERSTAND HOW TO BALANCE LIFE FOR THE LONG RUN.

IF YOU UNDERSTAND WHAT IS STOPPING YOU FROM LOSSING WEIGHT OR GAINING MUSCLE.

YOU HAVE WON THE BATTLE.

I get so tired of hearing people say they are going to bulk up then cut.

They have no idea of how to do both. Then they run to the supplement  store to buy the lastest and greatest bull on the shelf or get advice from the guy running the store who does not know nothing.

Nutrition is the key to both , yea supplements do help but if your nutrition is not right you will not gain or lose.

what do you do when you stop gaining or losing, duhhhhhhh,you need to take a look at how you are training, and how many calories you are putting down.

And it takes time to gain or lose it Natural, now if you are Enhanced then this is different,

but you still have to have the proper nutrition to support both.

The magic pill is proper nutrition and intense training and proper rest.

First thing in the morning 50g of protein/gatorade or ensure.

mid morning  2-3pack of oatmeal 3-6 eggswhites 1yolk/25g protein shake. 3flax,2livercaps

lunch today

salmon,brown rice,blackbeans,broccoli.3flax,2livercaps

mid afternoon 1ensure/50g protein

preworkout  no-shotgun (naste taste but works)

during workout gatorade/50g protein/2BCAA

dinner 93/7 beef, cup of corn,large salad,maybe a yam or some brown rice. 3flax,2livercaps

I am taking the rest of the year off to put on more muscle, and I have too many personal things going on right now.

I really wanted to compete this year.

So back to the weight stacks, more weight,more weight.

Cell phone off , no talking, timing my rest, headphones on putting me in the zone.

So if you see me in the gym and it looks like something is wrong with me, there is I mean business.

"TRAIN HARDER THAN EVERYONE ELSE"

NEXT YEAR 200-210 LBS 4%. HIT THE  STAGE SHOW THEM NO MERCY!!!!!!!!!!JUST PUNISHMENT!!!!!!!!!!!!!!!!