joeyq911’s BodyBlog

To all my friends, I’m proud to announce my accomplishments posted on the cover of a fitness website.  Please check it out!!

http://www.podarco.com/fitness/index.php?option=com_content&task=new&am
p;sectionid=1&Itemid=0

Thanks,

Joey

I’d like to warn folks that when it comes to being fit and losing weight - its not normal.  Well, not normal to the world around us.  During my process of losing weight I heard a comment everyday, "You’re to skinny", "You look sick", "You need to eat more" and of course "Are you starving yourself?"  People just don’t see fit people as being normal.  Well, at least not in Houston.  Houston was rated the fattest city in America for 4 years straight (Fitness Magazine).  That’s sad huh!?  So I just want to warn and still encourage people to ignore the comments and if your city is fat, ignore the norm!

I’ve never been to Cali and I finally took the time out to visit in early March.  Let me tell you - I didn’t want to come back.  The "norm" out there is fit and being active.  I saw people running, skating, playing soccer, tennis, surfing (young and old); I even saw a gym at the mall!  Too awesome!  Then I come back to Houston… the only skating I see is at Sonic; the only walking I see is at the malls which are indoor and air conditioned.  This city is fat and being fit just bothers people down here!  Ha Ha! To tell you the truth, I really don’t see myself living in H-Town much longer.

Cali… here I come!

Muscle Building Notes

You can add ½ - 2lbs of muscle per week on an appropriate mass-gain diet

Instead of an all-out quest for calories, aim for 300-500 more calories everyday then your body burns through exercise and normal functioning.  To figure out this number, multiply your bodyweight by 17.

Mass Gain Calorie Amt = Body weight x 17

LBS=165X17=2805 Calories daily

Protein is vital for mass gains because it’s the only nutrient capable of stimulating muscle growth.  The minimum intake is 1 gram of protein per pound of bodyweight per day, and up to 2 grams per pound is good!  Having protein as part of a meal about every 3hrs helps ensure that your body gets the amino acids it needs to support muscle growth (get roughly 1/6 of your daily protein at each meal.

A carb- and protein-rich meal immediately  following a weight session works in concert for muscle gain – the amino acids for protein are the building blocks of muscle, while carbs boost levels of insulin, an anabolic hormone that drives nutrients such as aminos into the muscle cells.

Drink plenty of water – 8oz every 12-20min on training days and more when it’s hot.   Don’t wait till you get thirsty.

If you have a hard time adding lean mass, increase the carbs at both the morning and post-workout meal by another 40-50grams.  These two feedings are the primary window in which a hardgainer needs to coax the body into an anabolic state.  In general, when you eat more at your first meal, it helps drive up your metabolism, which is conducive to muscle growth.  For these extra grams, aim for faster-digesting carbohydrates such as  cream of cereal, fat free muffins, bagels, honey or white rice.

A successful diet isn’t just about cutting calories.  It doesn’t work.  Your focus should be about calorie control, but without setting off physiological alarm bells that cause your metabolism to slow to a crawl due to radical reductions in calories.  That’s why you don’t want to go wildly low in carbohydrates for long periods.  You need carbs to protect against a drop in metabolism.

DON’T MISS MEALS!  Your metabolism increases every time you eat.  A faster metabolism burns more fat and builds more muscle.  Missing meals leads to a state in your body n which you lose all-important muscle tissue.  Stick to 5,6 even 7 meals a day.

As a general rule: emphasize less-refined foods and lower-glycemic fiber-based carbohydrates such as oatmeal, beans and yams in your diet, both for health and other goal-related reasons.  These carbs tend to satisfy your appetite and don’t digest too fast.  Fast digesting  foods stimulate the appetite center in the brain, triggering cravings and the desire to eat.

Your last meal of the  day should be low in carbohydrates, because  eating a carb-heavy meal before bed can trigger an insulin response while you sleep.  Over time, insulin tends to cause an increase in body fat storage.  If you train at night, a carb-rich post-workout meal is necessary – because carbs are used to replenish glycogen stores depleted during the workout session.

While eating the proper 5-7 meals a day, expect to lose ½ - 3lbs of body weight per week.

MEAL PREP – Prepping your meals the night before makes it easier to follow a diet.  You need a large insulated lunch bag or cooler to store multiple meals if you’re away from you home.  If possible, stock up on groceries you need for the week ahead – go n with a list so you’re less likely to impulse buy junk food and don’t find yourself missing ingredients in the middle of the week when you may not have time to make a shopping trip.

Oh boy! Talk about some serious, constant pain that is unbearable and I almost think about cutting off my leg!!  Yea, that bad!!

It all started in October while I was doing leg presses.  I bumped it up a notch, as we all do, and at my last rep… RIP!!! Yea, it felt like someone stabbed me and ripped the lower portion of my back.  I got up and hobbled to the locker room and headed home.  I laid in bed for the rest of the day and just thought I’d sleep it off with a few Advil.  Nothing new to me.  Just another back pain.  The next day it felt better, I continued my day and was just careful about picking up stuff and bending.  I stopped doing legs for a while, well at least leg presses and squats.  Since I’m training for a marathon I still ran my 6-12 mile a day and got up to about 16miles.  Everything was fine.  Two months went by and I still had some pain so I called up a masseuse to stop by the house.  She worked my back and right leg for an hour.  She found these knots on my right glut and thigh and was just working it out.  She said she needed to come back and get rid of that knot.  WELL!!!  Thanks to her, I no longer have back pain… BUT I do have a pinch sciatic nerve that hurts from my glut all the way down to my toes.  I don’t know what she did, but that knot got bigger on my thigh; my foot swells up so much I have to take off my shoe and I’m numb from knee to ankle, yea like as if my leg went to sleep (needles), but constantly; all day; never going away type of needles.

SO!  It’s January 2008 and I’ve seen a therapist; been give instructions to do exercises and stretches; plenty of rest and just wait it out.  I can hardly run a mile and the marathon is coming up on the 13th of this month and as determined as I am - if I gotta walk 26 miles, my God I will!!

Any suggestions from my Bodybuilding friends??

Thanks,

Joey

If you haven’t guessed it by now I’m training for the marathon coming up in January. Never in a lifetime would I have ever thought of taking on such a challenge. At first I considered a half marathon. I took that on last weekend with no problem. It wasn’t any kind of marathon or race, just a day at Memorial park. So I asked myself: “Why not run a full marathon?” The thought of it now gives me butterflies in my stomach. I’m registered and I’m doing it. No backing out now. I’m in training. This is not only a physical challenge but I’ve come to realize its a mental challenge as well. I’ve got less then 8 weeks to get my body and mind prepared to be taxed like never before.

-Joey

For anyone that is into bodybuilding or wants to start, the key to losing weight or gaining mass is all about eating and working out.  I’ve been going to the gym now for a year, see the same people day in and day out and they never change - same size, same workouts, same shape, absolutely no change in their physique.  60-70% of weight loss and body building is strictly about what you put in your mouth.  I’ve seen people work their butts off at the gym and later that week see them at BW3’s watching UFC fights and downing a dozen hot wings and a pitcher of beer.  LOL!!  For the ones that do that… Real nice!!  But that’s not the way to go.  If you’re reading this, I’m under the impression that you want to lose weight, gain muscle or just firm up and get back into those high school jeans that you still have in your closet!  HAA!!  Good for you if that’s what you want to accomplish.    Like I said in my previous writings, I’m willing to help anyone that asks.  I’m not a trainer or a doctor, but I’ve gotten this far with what I’ve researched and everything seems to be going very well.  My goal now is to stay lean, maybe leaner and gain about 20-30lbs of muscle.  Losing weight was the easy part; that only took 6months, gaining 20-30lbs of muscle will take 2-3 years. 

When I decided to lose weight, I was just hoping to get under 200lbs.  After the first month I was down to 195lbs.  My goal then changed to 175lbs (high school weight).  When I hit 172lbs my goals changed again.  I started seeing slight definition in my arms, legs and stomach.  If I remember correctly, I measured in at 11-13% body fat compared to 31%  when I started.  At this moment (Sept. 13^th) I’m currently at 8.4% body fat and am working on getting even more cut.  Ok, what was my point… oh yea… so when I started working out I not only wanted to lose the weight, gain muscle but I wanted to eat right.  It was easy for me because I knew it was the right thing to do at this stage.  I’m not talking about the stage of working out, but the stage of my life.  33 and my eating habits have not changed since high school.  We all know we need to change our habits as we get older. Why not start young so when you hit 50 or 60 it won’t be such a big deal and your scale, your spouse, your doctor, your kids, yourself will thank you for being alive and healthy. 

Why did I make the change?  Hmmm!  A sequence of things happened but most of all I have always taken an interest in bodybuilding.  My father’s heart attack back in 2003 also had a big part on my decision to getting fit and eating well.  I saw that he changed his whole life and I could only imagine how difficult it was.  Having to deal with a heart attack, and then completely change your lifestyle the following day.   Think about it… Papa Johns on Saturday, heart attack on Monday then salads, diet and exercise on Wednesday and from that point on.  He’s still going strong and eating right and I’m glad to see that.  I know there’s a high percentage of people that would of given up on dieting and exercise after a year.  Statistics show that within five years after a heart attack, victims refrain from dieting and a second and even more drastic heart attack occurs.

If that doesn’t change your aspect in life then feel free to continue living the life you live and in 30 years when you’re your chowin down James Coney dogs and start wondering what that sharp pain is in your left arm and chest, you’ll look back and wished you would of paid more attention to these readings. 

Your body is your temple.  Ask yourself: How clean and healthy is my temple?

Live, Learn and be Healthy!

 
- Joey

I’ve researched several books, articles, magazines and found one book that is by far the best resource yet.  "Power Eating" 3^rd Edition By: Susan Kleiner.  This is where I get all the information that you’re about to read.

  Not eating enough carbohydrates can lower your calorie intake, and when calories are restricted, your body will use protein from the diet to meet its energy demands.  This leaves a reduced amount of protein available for physiological functions that only proteins can perform.

  Without enough protein, more muscle will be lost during weight loss, resulting in the undesirable effect of reduced metabolic rate.

  You need carbohydrates along with protein to maintain muscle mass.

  High protein diets are high in fat.  The protein in animal foods is often coupled with large amounts of saturated fat and cholesterol.  Excess dietary fat can make you gain body fat and can damage your heart.

  Most protein diets are often low in fiber too.  Without enough bulk to move things along, your whole digestive system slows down to a crawl, which can lead to constipation and other internal disorders.

  Most protein diets are dehydrating.  3lbs of water weight loss can make you feel draggy and hurt your work out performance.

  The minute you get off this diet and eat some carbohydrates, water surges back into your tissues and you regain the lost water weight.

Isn’t that a great way to picture how life could and should be?  Every time I read it, it just wows me.  So my point: take control of life.  Take control of what you want out of life and don’t just settle.  We may be in a difficult situation in our lives at the moment but the key to that statement is “at the moment”.  Troubles shall pass.  When you’re in the “raging waters of life”, don’t just grab on to the closest branch; wait for the waters to calm; emotions to settle and then make a clear, thought out decision without making a decision based on your emotions. 

Take this to heart and you’ll find it to be true.

Much love,
-JQ

Well, I’m still out of commission due to my hand surgery.  I have a gimp ass right hand that I can’t do much with.  The doctor says I’ll be ok to use in another 2-3 weeks but the way it feels, it’s very limited to motion.  I can’t type, make a fist, push or pull heavy weights so…. instead of getting all down about losing what I’ve worked so hard for I’ve decided to run and cycle.  I’m running two 5k marathons in October and one half marathon (13.6miles)in January.  I ran 10 miles this past Saturday (9/15) for the first time in my life.  It was painful at first but I didn’t give up and kept pushing myself till the pain went away. The way I’m running now I feel like I can run till my shoes gave out!!  Really!!  I’ve never experienced this type of pleasure before.  It’s great and I love it!!  I’m really considering the cycle tours (MS150) next year.  There’s one from Houston to Austin and another from San Antonio to Corpus Christi.  I’ve been cycling at the gym every now and then, about 15-20 miles, but I’d really like to get out and ride it.  No better feeling then the outdoors!  I just gotta invest in a good bike and some good gear.

So for now, heavy weight lifting is on hold.  I lift moderate weights and sometimes push myself to heavier weights or until it hurts.  I’m also working on getting leaner.  I want my abs to be more defined.  I get some compliments but I just don’t think I’m cut enough.  I’m looking into a different diet also.  It all boils down to cuttin tha carbs & fat!!

This Wednesday I’ll be goin under the knife to repair some tendons that weren’t properly stitched.  My right hand (dominant hand of course)  and fingers will be in a cast.  I won’t be able to use it at all but I’ll be able to do plenty of cardio, leg and stomach exercises.  I’ve only been working out for about 8 months straight now and have built up my arms.
How much size, strength will I loose if I don’t work out for 6 weeks?  I have a feeling this might set me back 4 - 6 months or so.

Any info will help.

Thanks!

-J