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"I lost 106 pounds after a long recovery from a fractured vertabrae and ruptured disk. I was honored when BB.com selected me for Transformation of the Week! I am taking it to the next level to now put on 20 pounds of muscle!"
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Archive for the 'Training' Category
Wednesday, November 4th, 2009
Was surprised to see this Read below:
BODYBUILDING.COM Is Conducting a Voluntary Nationwide and International Recall of 65 Dietary Supplements That May Contain Steroids
BODYBUILDING.COM Is Conducting a Voluntary Nationwide and International Recall of 65 Dietary Supplements That May Contain Steroids
Tue, 03 Nov 2009 16:24:00 -0600
As part of its ongoing cooperation with the Food and Drug Administration (“FDA”), Bodybuilding.com, LLC (the “Company”) announced today that it is conducting a voluntary nationwide and international recall of all lots and expiration dates of 65 dietary supplement products (the “Recalled Products”) described on the attached list, that were sold through the Company’s website, www.bodybuilding.com.
Firm Press Release: FDA posts press releases and other notices of recalls and market withdrawals from the firms involved as a service to consumers, the media, and other interested parties. FDA does not endorse either the product or the company.
Posted in Training
Friday, October 23rd, 2009
I’m having a great time in Washington D.C. Am here with my cousin and she and I planned this trip a couple of months ago and time really flies. The weather has been unseasonably warm and I’ve been going around in a tank and shorts. Still eating clean and I’m still staying strong and focused on my goals. Being on vacation does not mean that I take a vacation from my diet and workout routine- my routine keeps me centered no matter where I am traveling to and it is an important part of my day. Just got in my morning workout did biceps, triceps and calves and it is a great way to start my day. Walked about 8 miles yesterday seeing the sights and will walk about the same or more today. Brought everything I need with me, got my protein powder and all of my supps so I’m pretty well set. Last night I went to Phillips seafood buffet over on I street and overdosed on steamed clams and crab legs. Today I am in for a busy day, going to catch up with some friends who are here on training with their job so that should be cool.
At 7 am, I’m gonna run over and get tickets to go into the Washington monument, will see the Smithsonian, air and space museum, and Arlington Cemetery.
Have my backpack ready with my protein bars and my protein drink so I’m mobile.
Time to run.- busy but fun day ahead.
Posted in Training
Saturday, October 10th, 2009
Been dealing with the DOMS for the past 3 days in my legs. Did a killer workout on them on Tuesday and it hit me on Thursday so bad I could barely move. I hobbled into GNC hoping to find something there that would help. The dude working in the store felt bad for me and he hooked me up with a free glutamine/creatine drink to help in recovery.
A little depression set in. Started playing those old tapes over and over in my head when my back was broken and disk was ruptured. I always go through this when I can’t move around. Am also bummed because I wanted to be involved in the HIT cycling cardio ride for cancer this weekend. - Just can’t do that right now. Have stayed really clean with my diet but blew it last nite. Was just too sore to make it to the gym. My work schedule is changing next week and I will be on from 5 am until 3 pm for the next 6 months. The best part about my new work assignment is that it is only 15 minutes from home.
Have been doing a 30-day cycle of Mitotropin. For the first part of it I have concentrated on lifting using heavier weight and good form. Have decided for the remainder of the program to incorporate more cardio into it and see what happens.
Today I will hit the gym. Even thought my legs aren’t 100% I can still work shoulders and traps. A good soak in the hot tub will help and in time the DOMS in my legs will pass. Today is better than yesterday and tomorrow will be better than today.
Posted in Training
Sunday, September 27th, 2009
Recovered from being sick last week and still got in some great workouts. Ate clean all week and still had my no guilt cheat meal with no adverse effects. This morning I weighed in at 173 pounds. That’s cool.
I had delayed onset muscle soreness (DOMS) from my leg workout but all that subsided.
Now that I am recovered it is time to get focused again and set out to achieve a new goal. Goals keep me motivated. They keep me focused and give me a direction to go to and shoot for. This week I am going to begin a cycle of Mitrotropin from Gaspari nutrition.
I’ve asked around on the site from those who have used it and got good reports so I’m going to give it a shot and tomorrow I start. I was reluctant to start the Mitrotropin cycle with the upcoming changes in my work schedule. But then I thought, the Mitrotropin routine is also going to be a new change so why tackle it along my new work schedule both at once? I know I can do it so why bother looking for reasons to put it off?
I am going to be lean and mean by Halloween!
The time is now.
Tomorrow I start, and that’s it.
Posted in Training
Monday, September 21st, 2009
Week 2 of not feeling well. Missed 3 days of work last week and felt rotten. Went back tow ork this week. I’m up at 5 am each morning and I start my day feeling good but as it goes on, this sinus and upper respiratory infection that I’ve been battling gets worse and worse and returns. I’m feeling better this week than last week but it is hanging on strong and the dull headache that I have is lousy and it limits me. When I get home from work, I am pretty much wiped out and then all I want to do is sleep. I want to hit the gym badly but there is no way that I can do ab crunches, lift and do cardio right now.
On the upside, I have continued to eat clean, my weight stayed the same and it looks like I made gains in my arms. I’m doing my best to continue to eat clean through this recovery period and have increased my water intake.
Hopefully this will be out of my system in a few more days.
Just a matter of time, so hurry up!
Posted in Training
Wednesday, September 16th, 2009
I can write this blog because I finally feel well enough to start doing things again. It started to hit me on Sunday and by Monday morning I was down and out.
As the days went on it got worse and worse and the thought that I had contracted swine flu became a possibility. I have missed work all week and even my boss is worried about me. Luckily, I do not have swine flu. I learned today that I have a bad ear, sinus and upper respiratory infection. Today I was prescribed a powerful antibiotic and a 6-day regimen of prednisone. Within 2 hours after taking my meds I started feeling better so things are starting to go good.
On the downside I dropped 5 pounds fast and went from 178 down to 173 and that was over a pound a day that I lost. Well I guess it would happen because all I’ve been eating is soup because it is a quick and easy meal. I really didn’t feel like eating much anyway. The worst part of this is getting cabin fever from being stuck at home sick. Daytime television is horrible and so are the commercials. All about household cleaners and feminine hygiene products- YUK!
I got by watching cartoons and am still a kid at heart.
I’m going to give myself a few more days to recuperate , let the meds do their job and get over this completely.
I’m going to resume my eating regime eating clean and often. I am going to up my daily water intake from 1 gallon a day to 2 gallons each day.
Being away from the gym is really driving me crazy. Things are all out of balance without it. Best to chill out until things level out again.
Glad to know that my friends here on bb.com stopped by to check up on me. Cant wait to get back into my routine.
A few more days and everything will be back to normal.
Posted in Training
Wednesday, September 2nd, 2009
After losing over 100 pounds I have lost 24 inches from my waist and have changed wardrobes 4 times. Currently I am on my 8th belt. Even though I got down to a 30-inch waist there is still remnants of what used to be a 54-inch gut. For the past few weeks I have upped my ab workouts big time and attacked this problem area with a vengeance. I have been averaging 1000 ab crunches each day hitting all angles. At least half of the crunches I’m doing are weighted crunches. My best day so far was 2000 ab crunches. I can say with a good degree of certainty that it’s working. My upper abs have gone flat and it gave more definition to my chest. I found a formula and plan that works for me and I’m, sticking with it. I also bought an ab roller at a thrift store. At first I thought it was a joke but it gives one hell of an ab workout. I brought it into the office at work and try to pop off as many reps with it as I can and so far, so good.
I have re evaluated things and have gone back to doing what has worked best for me in my diet. I have started eating 10-12 boiled egg whites each day and have my ½ cup of oatmeal at 5 am each morning. I have remained committed to eating often and clean for the rest of the day taking in at least 200 grams protein while keeping fat and carbs really low. I have veins popping out all over the place so I know that I’m keeping my body fat down. I changed supplements and have been using a great combination of L-argenine, L- ornathine, vitamin C, creatine and L-glutamine. This combination has successfully put muscle mass on my chest and arms! Woo Hoo!
I am up 7 pounds since June but this is good weight! My size small shirts have gotten too tight in the chest, shoulders and arms and I had to return to wearing medium shirts and tanks that I fill out very well.
Never in a million years did I ever think Id get this far but it has become a way of life and an awesome addiction. Between work, schedule and life in general, it seems that there’s nothing like a great workout to put things back into perspective. I am staying focused on my goals and each day is a victory!
Posted in Training
Sunday, August 16th, 2009
On this date last year I broke the 200-pound mark. I was determined to do it and the anticipation to get under 200 was torture- but it was worth it!
It is more than a milestone because It’s a place in my life where I never thought I would get to again especially after my back injury. The thought of the injury still haunts me sometimes because I had lost the feeling and mobility in both of my legs and it was terrifying.
But that was then and this is now! I went to the doctors for a physical and blood work. My blood pressure was perfect, my cholesterol was 60 and my tryglyceride level was 61. No more back pain. How cool is that?
A year ago today I had a 34 waist but got down to a 30. A year ago today my body fat was at 23% and I got it down to 12.5% so things are going good!
The part of all of this that really hits home with me is that people who I haven’t seen in a while don’t even recognize me so that tells me something happened! LOL
I am amazed, honored and grateful that people on this site find me inspirational to them. It feels great to give support and motivation to others as they have supported and motivated me.
I am staying strong and focused in going after the 20 pounds of muscle that I want. It will happen when it happens. and it’s all good!
December 14, 2007
270 pounds
38% body fat
44 relaxed fit Jeans
2 and 3 X sized shirts
Mood: disgusted, self-destructive, angry, depressed, no direction.
August 16, 2008 MILESTONE
198 pounds
23% body fat
34 regular fit Jeans
medium sized shirts
Mood: accomplished, focused and strong.
August 16, 2009
169 pounds
12.5% body fat
30 regular fit jeans
Small shirts going up to medium ones
Mood: accomplished, focused, lucky and blessed.
Each day is a victory!
Posted in Training
Sunday, August 9th, 2009
I have had a busy and productive summer. I have established a balance between my work schedule and workouts. For the past few days I’ve been battling a wicked sinus infection that has subsided. My bicep and shoulder soreness have subsided and the glucosamine helps a lot.
Today I killed it at the gym. I started off working biceps and triceps. I love doing concentration curls with a 60 lb dumb bell because that was something that I never thought I could do. Now it is second nature. I have veins popping out all over my forearms, shoulders and biceps. Then I did 600 ab crunches while holding a 45-pound weight and I could feel the burn. Then I did 45 minutes of HIT cycling cardio followed by a 30-minute swim and then a good soak in the hot tub.
Diet is going well and I am staying strong and focused with it. I am so far ahead with my meal preparation that I wont have to cook again for at least 3 weeks!
I re- thought things and tweaked my program and since June, have been taking L- Argenine, L Ornathine and glutamine before and after my workouts. Started using creatine again and am drinking plenty of water. I take a zero carb isopure protein shake a couple of times each day and that along with the food intake brings up my daily protein intake to over 200 grams each day. I have kept fat and carb intake extremely low and get my fat from Omega 3 fish oil.
I can say with a good degree of certainty that I am making the lean gains in muscle mass that I am after. My size small shirts are now getting too tight in the chest, arms and shoulders. This is an interesting paradox for me because I was used to going DOWN in my shirts so this tells me that what I am doing is working. I’m glad that I held onto a few medium Tees and tank shirts.
We are in for a heat wave here in Pa all week and it is supposed to go to the high 90’s to 100 degrees with a heat index of 110!
I got used to my work routine with my job and everything with it has leveled off. I’m ready to kill this week with my diet and at the gym.
Going to the gym is just as important to me as going to my job and its all good!
Each day is a victory!
Posted in Training
Wednesday, July 22nd, 2009
I have enjoyed my stay in Atlanta and have gotten in my workouts and stayed as clean as I could with my diet. I will be heading home on Friday morning and took a few minutes to reflect back on my stay here.
My luck has been better than expected. Prayers went up and blessings came down. My coach seat on the plane turned into a first class seat and that was awesome. On the second nite at the hotel, there was a problem with my room and I was notified that I had to be relocated to another part of the hotel. It was an inconvenience to have to pack up everything and move but it was worth it. To my amazement, I was relocated to the top floor of the Sheraton to the Presidents suite complete with a jacuzzi, giant LCD TV and double terraces that overlook the city.
My training classes for my job are going well but the days are long and the material I have to learn is grueling and sometiomes boring. However, i have met a lot of people from all over the country who are also attending the class also and that makes it interesting. Among the other people in my class, there are two powerlifters (monsters) who are both into judo. I couldnt imagine trying to throw one of those guys around but they gave me great advice on nutrition and workouts. I have worked out each day over at Golds gym on Peachtree street and it is a great gym. Working out each day always keeps me centered and at times seems like the only normal part of my day. It is always nice to connect with people from the bb.com family and one of the highlights of my visit here in Atlanta was meeting Regina (AKA TuffGirl). Regina is really cool and we had dinner at one of the best seafood houses in Atlanta. Regina is an awesome lady who was also honored on bb.com as transformation of the week! Her transformation story was amazing and it was interestng to hear her tell it firsthand. It was great to connect with someone who completely understands what it is like to stay strong and focused and achieve a goal.
In 2 more days I will be heading home and feel good that I have stayed strong and focused in my goals. I will leave Atlanta with good memories and great times. Each day is a victory!
Posted in Training
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