Craig Flex Crawford

I have been really getting some good workouts and my focus has been great.

But in walks in brown sugar, I am like ok she is really fit.

She does a few sets and then she take off her sweat top, and now I am really like whoa.

She must be a fitness or figure competitor nice square shoulders,great v-taper and muscles yea buddy.

I do not know who she is but I give her much respect and I do not see my soul sisters in that kind of shape it has really motivated me to

compete next year after a year off.

2 slices of dark german wheat bread with honey

5 eggwhites

20 oz black starbucks coffee

Trying to get my focus back!!!!!!!!!!!!!!!!!!!

I have changed my routine to 3 on 1 off.

Man it is hell but I will be working out every thing 2 twice a week.

I have back,rear delt,shrugs and biceps today my body is screamming for a day off.

Well tomorrow is my off day!!!!!!!!!!!!!!!

Got to grind through it.

Those big weights are going up again.

I went back to the drawing board, realized supplements  where missing in the plan added them and I am tearing it up.

I am almost back to doing my personal best on all of my lifts.

But it also helps that  I am 15lbs heavier than usually ha ha.

So if things are not changing for you look @ your nutrition and find those core supplements you need and you will change the game, you

should start moving some heavy ass weight. Ha.

I have been training really good the last 8 weeks.

No shows right now just try to maintain more muscle all year long.

Lately I have been getting the looks in the like damn what you taken, ha 10yrs of solid

bodybuilder training and I know my diet.

The last 4 weeks I have changed my cardio to the bike and more stairmaster and

it is really making a difference.

I also increased the protein ,carbs,fat and cals helping me train harder and making my muscles fuller.

Well just need to get that out.

And to everyone you better start now to get in shape for the summer do wait.

It is simple clean eating,cardio,cardio,cardio it is not rocket science!!!!!!!!

Weight lifting builds and maintain muscle, cardio will get the fat off , the correct balance will get you there!

Cardio will get that fat off !!!!!!!!!!!!!!!!!! 30 mins or more 5-7 days a week.

good luck!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Yea I did repeat myself for a reason.!!!!!!!!

I have not been to the gym in 2 days.

I am ready to hit 30 min of back and chest supersets, followed by 30-45 mins of cardio.

Got to cardio all year long.

I am really liking the results from the N.O. Shotgun works really good !!!!!!

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.