It's BULKING Season!!! - The Beginning...

Well, I'm a month and ten days post-show. Yesterday I experienced for the first time the "Bod Pod". The Bod Pod is a giant egg looking thing that you sit in and somehow based on the air pressure within the pod it can calculate your body fat percentage and your lean body mass as well as your basal metabolic rate. It's been hailed as the second most accurate way to calculate your body mass with the water submersion test being the first.

The Bod Pod has me weighing at 199 lbs with 16% body fat. Based on it's calculations, 31lbs of my 199lbs was FAT. Unreal to me but the numbers don't lie. My logic to my percentage being so much higher is because since my contest, I've been more liberal in my diet, I've cut out cardio because I'm working on gaining more weight during my "bulk" and I'm taking supplements such as creatine and beta-aline which are known for retaining water.

With that being said, I am in the best season for the bodybuilding world - BULK SEASON :)

(this is when I deadlifted 405lbs for the first time in over a year, I broke this two days ago with 425lbs. Always push yourself)

Pretty much, this is the point in your lifting cycle where your goal is to gain as much mass as you can, mainly lean muscle mass so that when you "cut" again, you will look bigger, leaner, and better on stage.

When you start bulking a few things change up. For me, it means death to most cardio. I love doing cardio, but at the same time, it's hard for me to gain weight if I'm running because of the amount of calories I burn when doing my cardio. Many people may agree or disagree with my logic, but this has worked for me and I continue to practice little to no cardio during my bulk.

Another thing I change up is my diet. I increase my overall macronutrient goals so now I'm taking in nearly 3000 calories a day shooting for about 300 grams of Protein! This is when you develop a love-hate relationship with your diet because now you need to eat more but in turn, you spend more on groceries. I'm trying to do a "clean" bulk where I'm still being smart on my food choices and where I'm getting my calories from. This is in hopes that it will reduce the amount of fat I put on during my bulk so it will be a faster and leaner cutting period once I start to lose the excess weight again.

My workouts change too. I have decreased the amount of repetitions in my workouts from between 8-15 reps depending on the workout to 4-8 reps depending on the workout. I do this so  I can lift heavier and build more mass. A classic rule of thumb to gain mass is to lift heavy in small repetitions while you want to lift a moderately light weight for many repetitions if you want to get leaner and tone up.

I'm still lifting 5-6 days a week and focusing on two body parts a day.

Leg Press: approx 400lbs if you include the mechanism the weight rest on that I push. (I did this after doing 5 sets of regular squat and 4 sets of front squat...yes my legs are still sore lol)

This bulking season I'm working hard on increasing the size in my legs and back because I felt that those were the two big things I lacked on stage for my contest. I want to make my legs borderline bodybuilder size and have enough mass on my back that you can see more than just my traps, delts, and lats when I do my back pose.

This was taken earlier this week. I have a long way to go...

If things work out I want to shoot for another show in June. The NPC East Coast Classic and the Maryland State Championships is June 18th so that's what I have my sights set on. Whether I'm doing a show in June or not I'm going to schedule my lifting and cutting so I am show ready by June because at the very least I'll be ready for the beach :P

My supplementation has changed a good amount too. To give you an Idea here's a breakdown of my ideal day as far as protein intake and what my supplementation is - Notice I still gain most of my nutrition form food. Do not use supplements as your sole source of nutrition! There is a reason why they're called "supplements".

Morning: 
Wake up:
I take the following in pill form: Creatine, Fenugreek, Multivitamin, Yohimbine, Fish Oil, CLA, Lysine, L-Arginine, Chromium
Then I take 2 scoops of Optimum Nutrition's 100% Whey Protein - About 48g Protein.

Breakfast:
1 cup liquid egg whites - 27g protein
6oz nonfat greek yogurt - 18g protein
slice of all wheat toast with Crazy Richard's Peanut Butter - About 13g Protein
1/2 cup old fashioned oats - 5g protein

Snack: 
1 scoop whey protein - 24g protein

Lunch:
Take the following pills: CLA, L-Arginine, Fish Oil, Chromium, Lysine, Yohimbine
8oz Chicken Breast - 52g protein
Sweet Potato - 2g protein
Salad - 2g Protein

Gym:
Pre Workout - 2 scoops Beast Sports "Beast Mode" and Glutamine
Intra-Workout - 2 Scoops Cellucor BCAA
Post Workout - 1 scoop whey protein - 24g Protein and Glutamine

Snack:
Peanut Butter on an Unsalted Rice Cake / 6oz nonfat greek yogurt with granola - 30g protein

Dinner:
4oz Chicken Breast - 26g Protein
Sweet Potato - 2g Protein
Mixed Vegetables - 2g Protein

Pre-Bed Snack:
Pills: L-Arginine
2 scoops Optimum Nutrition 100% Casein Protein - 48g protein

Daily Protein Total: 323 grams

I try to shoot for this every day. I also shoot for about 200g carbs and about 65g fat.
I'm living on the road and out of hotel rooms for the next month so it is a challenge to find food that I can travel with. Fortunately I have done this enough that I can easily prep meals even in my hotel room with just a microwave, refrigerator, and sink. With the help of my 6-Pack Bag It makes traveling on the road doable.

Here's what my hotel bathroom counter looks like right now:

If I can manage to make good meals and hit my nutrition goals on the road, then you have no excuse why you can't do it at home with a full kitchen.

I have a long way to go but I'm pushing every day to be better than what I was yesterday.

If anyone has any questions please feel free to comment here or message me on my page at :https://www.facebook.com/iwant2btheinspiration <---don't forget to like it too!

Some Motivation to Keep Going and Not Give Up!!!!

I apologize everyone for not posting on here the last ten days, things have been hectic between work and college finals that I've had just enough time to prep meals and hit the gym yet alone write up blogs. But without further or due, here's a little something to remember and hold on to during this holiday season and carry with you into the new year....

The video below spoke to me in more ways than I thought. This motivational video hit home for me because the speaker brought up many hardships I've had to experience during my contest prepping and are still things I must battle today. No matter what your goals are for fitness or in life, stay true to your goals, stay MOTIVATED, and even if the ones closest turn on you and you're left alone, keep going. I've learned in the worst ways that you have to learn to aim for goals that you want to attain for YOU and no one else. Keep pushing yourself every day to be your best and to do your best. You should be doing this for you and no one else. Stay positive and never quit.

Macronutrient Ratios! Time to put it all together!

From my last few posts, you should be able to figure out your BMR and how many calories you need to consume in order to either lose or gain weight. You should also now know the difference between proteins, carbohydrates, and fats and how each macronutrient plays an important role in overall health. The final piece to the puzzle is trying to figure out how many of your daily calories should be proteins, carbohydrates, and fats. So my friends, here is the world of Macronutrient Ratios! Remember these are just guidelines and each person's body responds differently to changes in diet!

MACRONUTRIENT RATIOS

(Source:caloriesperhour.com)

Now that you know calories come from protein, fat and carbohydrates, and how many calories each of these macronutrients provides, you will want to know how much each macronutrient should contribute to your diet. The answer is commonly expressed in percentages and referred to as micronutrient ratios, or simply nutrient ratios (caloriesperhour.com).

                In order to obtain optimal health, and the slim body that comes with it, you need to eat healthy foods. But it's not enough to simply eat healthy foods; the foods must provide a healthy balance of all three macronutrients.

There is no one set of numbers that is best for everyone, and the percentages that are best for you can change with your circumstances. At different times your goal might be to lose body fat, gain muscle, or both.

The USDA Food Guide recommendations, based on a diet of 2000 calories per day, include 91 grams of protein, 65 grams of fat, and 271 grams of carbohydrates. This equates to 18% of calories from protein, 29% from fat, and 53% from carbohydrates.

While one of the goals of the Food Guide is to reduce consumption of fat, many would consider 29% too high for optimal health. But perhaps it's a good compromise for the average American who might not be willing to reduce fat consumption further.

USDA: 18% protein, 29% fat, 53% carbohydrates

This is a decent guideline, but it’s based on a 2,000 calorie diet and is tailored for the general public to follow. As stated earlier, each person’s caloric intake and macronutrient ratio is different and cannot be tailored to a whole group.

With that being said the best ratios that I have discovered are as follows:

Burn the Fat: 70% Protein, 20% Fat, 10% Carbohydrates

Build the Muscle: 50% Protein, 20% Fat, 30% Carbohydrates

Please note that these radios are known as “Baseline Ratios” where these are just a mere starting point to begin a clean eating lifestyle. Each person’s body reacts differently to certain ratios so change up your ratios every three weeks to gauge what may be working for you. A 50% protein 30% carb 20% fat ratio worked for me.

Another way to calculate your ratios is to classify yourself as an Ectomorph, Mesomorph, or Endomorph. This process is called “Macro Morphing”

Each body type or combination of body types will have a different reaction to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the International Sports Science Association (ISSA) recommendations:

Ectomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat.

Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.

Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

Converting Percentages to Grams

                Now, I know that knowing these percentages are great to know, but how do you implement these percentages into measuring your caloric goal? Simple. As stated above in the Macronutrients section, 1 gram of Protein and 1gram of Carbohydrates equals 4 calories whereas 1gram of Fat is equal to 9 calories.

Once you have determined the macronutrient ratios you will be using, it's easy to calculate how many grams of each macronutrient you should be eating.

daily calories x percent protein / 4 calories per gram = grams protein

daily calories x percent fat / 9 calories per gram = grams fat

daily calories x percent carbs / 4 calories per gram = grams carbs

For example, if your daily calorie needs are 2000 calories and you choose proportions of 30% protein, 20% fat and 50% carbohydrates:

2000 x .30 / 4 = 150 grams protein

2000 x .20 / 9 = 44 grams fat

2000 x .50 / 4 = 250 grams carbs

This tells you how many grams of each macronutrient you should be eating to achieve the ratios you have chosen. Another way of looking at it is to calculate the ratios of what you are eating, and then make adjustments accordingly.

Other Formulas that is handy to know:

(Grams protein x 4) + (grams fat x 9) + (grams carbs x 4) = total calories

(Grams protein x 4) / Total calories = percentage of calories from protein

(Grams fat x 9) / Total calories = percentage of calories from fat

(Grams carbs x 4) / Total calories = percentage of calories from carbs

Everything stated thus far is information I have gathered from various websites and books as well as personal experience. By these principles you can begin to start a healthy diet eating lifestyle (I HATE THE WORD DIET) and transform your body.

Also: Keep salt intake and Sodium levels low as well as artificial sweeteners.

The Official Contest Photos of the Jay Cutler Baltimore Classic 2013

6 months of hard work, dedication, and refusing to give up on a dream...

Macronutrients: What's That?!

MACRONUTRIENTS

So, now that you have a good idea on how many calories you need to take in in order to either bulk up or lean out, you need to know how you are going to get those calories. Welcome to the world of Macronutrients, commonly known as MACROS. Macronutrients are the three components you use to calculate your calories. These three components are Proteins, Carbohydrates, and Fats.

(Reference: BodyBuilding.com)

Before we go through calculating Macronutrients, let’s talk about Proteins, Carbs, and Fats so you get a better understanding of their function:

Protein = 4 calories per 1 gram of Protein

                The word protein was coined by the Dutch chemist Geradus Mulder in 1838 and comes form the Greek word "protos" which means "of prime importance." Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue.

Protein consists of amino acids, usually referred to as the "building blocks of protein." There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet.

Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue - like what happens when you work out. When you hear the term "positive nitrogen balance," it refers to being in a state of having enough protein available for the needs of the body and the needs of building muscle.

What does nitrogen have to do with protein? Nitrogen is one of the most important elements in all protein (Taber's Cyclopedic Medical Dictionary, P. n-31). It is essential to animal life for tissue building.

Any bodybuilder with a rudimentary understanding of the sport would know the key to gaining muscle is protein consumption. But how do we know if we are getting enough protein?

This statement alone defines the key need for protein when lifting weights. For the most part, we are told to eat sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state.

This is one reason why protein (and eating enough throughout the day) is important: lack of adequate protein, and your body begins to break down tissue (read: muscle) to meet its daily protein needs.

Our bodies constantly assemble, break down and use proteins (in the form of amino acids, which are the building blocks of protein), there are thousands of different protein combinations used by the body, and each one has a specific function determined by its amino acid sequence.

Virtually all modern authorities agree that one to 1 ½ grams of protein per lb. of body weight is best for muscle growth. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes.

The Best Protein Sources:

- Egg whites

- White chicken meat

- Turkey

- Fish (Tilapia/Salmon)

- Low-fat or fat-free cheese / cottage cheese

- Low-fat dairy (2%)

Carbohydrates = 4 calories per 1 gram of Carbohydrates

                Carbohydrates are the preferred fuel source for your bodies - and brain's - energy needs. It's carb energy that fuels your workouts. There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, sugary or simple carbohydrates (BAD) and complex, slower burning carbohydrates (GOOD!).

Like all things, there is much debate about the amount of carbohydrates one needs. One's carbohydrate intake should be decided after taking many other factors into consideration...

The other thing people need to understand about carbohydrates is that too many calories, of any type, can lead to fat gain. With carbohydrates, people eat too many sugary carb foods, which also contain fat. And while it's true that you need carbohydrates for energy, you only need so much.

If you overload your energy needs and are not active enough to burn the excess calories, they will be stored as fat. Most people are not that active and they also eat too many calories of all types, this is why obesity is the problem it is today.

As I said before, carbohydrates are the bodies preferred energy source. Once ingested, they are turned into glucose, which, among other things, fuels muscular contractions and glycogen, which is stored in the muscles and liver for future use.

Without enough stored carbohydrate in the muscles, they take on a flat appearance and you lack the energy to train hard. As long as your carb intake doesn't overwhelm your energy needs, you do not have to worry about fat gains from carb intake.

Good Food Choices For Carbohydrates Are: ( You WANT Complex Carbs! Do your research!)

- Whole grains

- Oatmeal
- Brown rice
- Sweet potatoes

Simple Carbohydrates: (STAY AWAY!!! Simple Carbs = FAT (the bad kind!))

- Fruit juice
- All sugars

Good Fruit Choices Include:

- Bananas
- Pears
- Apples
- Oranges

Fats = 9 calories per 1 gram of Fat

Technically called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids, which fall into three main categories:

- Saturated

- Polyunsaturated

- Monounsaturated

1. Saturated:      Found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel and vegetable shortening. Saturated fat is used by the liver to make cholesterol, which is involved in the production of hormones such as testosterone. This is important - you need some fat in your diet to keep your body's hormone production where it should be.

2. Polyunsaturated:        Found in things like corn, soybeans, safflower and sunflower oils. Some fish oils are also high in polyunsaturated fats. This type of fat may help lower total cholesterol. Since this includes good cholesterol, intake of this type of fat should be limited.

3. Monounsaturated:     Found in vegetable and nut oils, such as olive, peanut and canola. They can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol.

Keeping cholesterol levels under control will enhance overall health, and prolong ones training efforts. This article aims to demystify the many, often confusing, aspects of cholesterol metabolism, while showing how to improve your cholesterol profile.

*Most foods are a combination of all 3 fatty acid types, one is typically the dominant type which therefore dictates it's classification.

 Transfat: STAY AWAY!!!!!!! - These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening.

Fat intake should be kept low, in fact many bodybuilders find that fat is naturally kept at low levels by simple eating "clean" - lean meat and dairy sources of protein, complex carbohydrates as listed below. Some bodybuilders add an omega 3 fatty acid supplement to their diet to insure a source of healthy fat.

Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.

Good Choices For Fats Are:

- Flaxseed

- Sunflower seeds (kernels, unsalted)

- Almonds

- Canola oil

- Olive oil

Fats To Avoid:

- Processed vegetable oils

Fats To Limit:

- Butter

- Saturated fats

To check out more information on these macros and to get a better insight on calculations, check out bodybuilding.com, or click this link à http://www.bodybuilding.com/fun/brewster27.htm

So about this Nutrition thing...

A big reason why I wanted to start this blog is to share with everyone how I was able to lose over 40 pounds and get lean! With the help of friends/trainers and research, I was able to incorporate fitness and a clean diet in such a way that I achieved my goal! It's something everyone can do but it takes A LOT of self-discipline. You need to be able to hold yourself accountable. If you cannot do this, you will not succeed. What really helped me along this journey is that I wrote down and tracked everything I ate in a day. I would even write down all the macro-nutrients I consumed in a day. Anyways, here's an introduction of a well thought out Nutrition Guide that I share with friends who want some help to get their fit life started. Stay tuned for future info!

Please remember that I am not a certified trainer/nutritionist. This is just knowledge I've gained through research, experience, and "broscience". I hope this benefits you like it did me!

---------------

So, You Want To Eat Right?

                **All material contained in this publication is based on experience and personal research. I am NOT a certified dietitian or personal trainer but I do have years of experience in the gym and clean eating in the kitchen. This is merely a guide and not an instruction manual. If you see a discrepancy or something you don’t agree with do your own research or contact me and we will work through it. I am not held liable for any injury or sickness due to your own lack of proper research and understanding. ***

                Diet is 99% of either dropping or gaining weight, depending on your goals. You need to think of your body as a machine, you want to feed your body clean, natural foods so you can perform better. Think of a car and its oil; would you put some thick sludge into your car or high performance-synthetic oil? Fried food, breads, and alcohol are your new sludge, while vegetables and lean meats are your new synthetic.

With that being said, there is much to learn regarding a well-balanced diet and knowing exactly what to eat, how much to eat, and when to eat.

Let’s explore the initial diet goal of calorie intake. Calories are units of energy. Everything you put into your body has some caloric value. Depending on your goals, and your current body composition, your calorie goals will be individually tailored to YOU!

So, how does one figure out how many calories they need to take in a day?

Energy requirements are based on multiple factors including training frequency, type, intensity, body composition, size, and goals. The formulas and recommendations are not set in stone. It is important to use a multitude of tools to determine if you're achieving proper energy balance such as appetite, weight, mood, body fat percentage, and overall health. (Source: Bodybuilding.com)

The human body uses about 60% of calories just to keep up with natural processes at rest. The amount of calories you burn at rest is termed your basal metabolic rate (BMR). The more lean muscle mass you have the higher your BMR. By building a leaner more muscular physique you increase your calorie burning abilities around the clock!

The human body uses about 60% of calories just to keep up with natural processes at rest.

The remainder of the energy pie is divided between activity and digestion. 30% of energy (calories) is used for physical activity while 10% is used in the process of digestion. This is why you can burn more calories by eating smaller meals more often.

A simple, fairly accurate way to determine your basal metabolic rate (BMR), aka how many calories your body burns at rest, use the following formula:

Formula For BMR:

W = weight in kilograms (weight (lbs)/2.2) =weight in kg

(Ex: I weight 189lbs, so 189/2.2 = 94.6kg.)

H = height in centimeters (inches x 2.54) =height in cm

(Ex: I’m 6’3, or 73 inches tall, so 73 x 2.54 = 185.42cm.)

A = age in years

Men: BMR=66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A)

Women: BMR=665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

(Ex: My BMR = 66.47 + (13.75 x 94.6) + (5.0 x 185.42) – (6.75 x 22) = 2146.09 kcal which is the European model. Multiply that by .6 to get your calorie rate, so mine is 2146.09 x .6 = 1287.654 calories)

 The most accurate way of calculating your BMR though is to get your body fat percentage and plug it into a formula known as the Serling-Pasmore Equation.

Sterling-Pasmore Equation (Reference: Bodybuilding.com)

This equation is based on your body composition. You need 13.8 calories to support 1 pound of lean muscle mass.

BMR= Lean body mass (lbs) x 13.8 calories

You can obtain your lean body mass from body fat measurements.

Calculate lean muscle mass vs. fat mass:

Body fat % x scale weight= fat mass

 (Example: My bf is 6.8% and I weigh 189lbs, so .068 x 189 = 12.85lbs fat mass. Fat mass is how much weight in fat you are carrying around on your body.)

Scale weight - fat mass= lean body mass

(Example: My scale wt. is 189 and my fat mass is 12.85, so 189 – 12.85 = 176.15 is my lean body mass, which is the weight I would be if I had 0% body fat, or being 100% lean.)

*Now that I have my lean body mass of 176.15, I now multiply that by 13.8 and I have my BMR*

**BMR=Lean Body Mass (lbs.) x 13.8 calories so 176.15 x 13.8 = 2430.87 calories. This tells me my body burns 2430.87 calories per day in order to function. Now I take that BMR and plug it into one of the formulas below to calculate how many calories you will burn in your workout**

So, once you calculate BMR, what do you do with it?! – Find your ACTIVITY BASE

Activity Base

Once you calculate your BMR factor in activity to account for calories burned during exercise.

BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)

BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)

BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)

BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)

BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)

(Example: I work out 6-7 days a week at a high intensity so I would use the BMR x 1.9 to see how many calories I burn on a day I train. So for me, 2430.87 x 1.9 = 4618.56 calories are what I burn in a day when I train at an extremely intense level.)

To learn more about calorie intake or to use a generator rather than the formulas, follow this link:

http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.htm

How Many Calories to Build Muscle Mass and Gain Weight?

The Timing of Protein Intake May Be More Beneficial For Building Lean Muscle Mass Rather Than Quantity

Athletes should increase their total caloric intake by 250-500 calories per day to gain weight. Some experts even recommend a 1,000 caloric increase per day. Remember to consider activity level when calculating caloric intake. Athletes should aim to consume the proper ratios of nutrients.

Studies have indicated that the timing of protein intake may be more beneficial for building lean muscle mass rather than quantity since the body can only absorb about 30 grams of protein at a time. Athletes should consume protein and carbohydrates within the first 30-60 minutes post training since the body is in an ideal state to repair and build. Sufficient nutrient intake from clean food sources at multiple times throughout the day will provide the body with the fuel it needs to build lean hard muscle.

Eat 5-7 small meals daily, Consume your bigger meals in the morning

How Many Calories To Lose Weight?

Athletes should decrease their total caloric intake by 500 calories per day to lose 1 pound in 1 week. The caloric deficit can be created from additional exercise, diet, or a combination of both. Remember to consider activity level when calculating caloric intake. Athletes should aim to consume the proper ratios of nutrients.

Just cutting calories alone may reduce the number on the scale, but losing body fat while maintaining hard earned lean muscle mass is a science. When trying to lose body fat and obtain a lean healthy body it's important to maintain training intensity. Caloric intake should not drop so low that training severely suffers, metabolism slows, or the body becomes catabolic.

Remember To Consider Activity Level When Calculating Caloric Intake

Losing weight and reducing body fat is a gradual process- for lasting results aim to lose no more than 1-2 pounds per week through training and diet.

Other Guidelines when figuring out Calorie Intake:

Protein guideline: 1 gram of protein per pound of lean body mass per day.

Fat guideline: 0.4 to 1 gram per pound of TOTAL body weight.

Carbohydrate guideline: the difference in the total daily calorie goal and the sum of your protein and fat requirements.

---MORE TO COME, STAY TUNED!---

In Spite of Adversity, You Must Look Ahead - Keep the Mind, Body, and Soul Sound.

 

 

 

I've been challenged recently to look beyond hardships and trials presented to me and to focus on my overall goal. This gets difficult to do when your challenges are staring at you right in the face or even have a strong personal tie to your everyday life. These challenges can be a number of things from work stress, relationship issues, or temptations to eat that "cheat meal" when you know you shouldn't or didn't deserve it.

   The smaller obstacles in life are almost your biggest learning lessons. You have to learn to roll with the punches, make changes where necessary and accept the ones you cannot and learn to move on.

   In order to live a healthy lifestyle, you need to be content within yourself. You need to confront all issues and resolve them as soon as possible so you can move on, learn, and grow. You need a clear head, an open mind, and a positive outlook and mindset in order to be successful. Once that mindset gets clouded, it can be fateful.

   As I endure an obstacle right now that seems like a mountain, it will be an ant hill in my overall scope of life. I hope by my current trials and challenges I can convey to my followers that you must take life at times with a grain of salt and not worry about things you cannot control.

   Confront all issues and challenges with a smile. When adversity presents itself, stare it down, smile, and say "CHALLENGE ACCEPTED".  

 

Concentrate on your overall goals and don’t let anything stop you from attaining it.

Overcome. Rebuild. Persevere. Focus.

Chocolate Granola

 I have had a serious craving for granola lately, and any "store bought" brand I tried really wasn't hitting the spot, so I took it upon myself to do a little research and devise my own "cleaner" granola recipe. I think my favorite part about granola is that you can pretty much add anything you want into your own mixture and you can also add your final product to anything or eat it by itself! This recipe is a good base to expand on, but quite frankly, I'm pretty happy with my final product! I think i'm going to try using Nutella instead of peanut butter the next time for a "cheat" snack! Hope you all enjoy!

Chocolate Granola

Macros:

Serving: about 1/3 cup

(Total / per serving)

2795 / 345 calories

107 / 13 g Fat

419 / 52 g Carbs

39 / 5 g Protein

Ingredients:
• 2 Cups Oats
• ½ Cup Woodstock Organic Brown Sugar
• 2 Tbsp. All Natural Peanut Butter (I used Crazy Richard’s)
• 2 Tbsp. Honey
• 2 Tbsp. Coconut Oil
• 1 Tsp. Vanilla Extract
• 1 Tsp. Ground Cinnamon
• ¼ Tsp. Salt
• ½ Cup Dark Chocolate Chips (I used Hershey’s Special Dark, but there are better options)
• ¼ Cup Chopped/Sliced whole natural Almonds
Directions:
1. Preheat oven to 350 degrees and line a 9x13-inch baking dish with aluminum foil and spray with nonstick cooking spray.
2. Melt together the brown sugar, peanut butter, honey, coconut oil, and vanilla extract in a small saucepan over low heat. Stir until well combined; remove from heat.
3. Combine the oats, cinnamon, and salt in a large bowl. Pour the brown sugar mixture into bowl; stir well to combine. Stir in the chocolate chips, dried cranberries, and almonds. Spoon into the prepared pan; pat down and spread evenly.
4. Bake in preheated oven until browned (Approx. 20 minutes).

Chocolate Protein Balls!

   These little treats are easy to make and are a great snack on the go! It's full of good protein, carbs and fat and it's a clean(er) way to get your sweet tooth fix on! The best part about these I think it that the ingredients are easy to change up based on your cravings and needs. I always have a batch or two in my freezer for whenever I need a quick clean snack. These were my saving grace when I was in my cutting phase for my contest and needed my chocolate fix, because as most of your know, I love my chocolate. 

So, here's all you need to know about these great treats...

Macros: 

Serving - 1 Protein Ball

50 Calories

2g Fat

3g Carbs

5g Protein

Ingredients:

• 2 tbsp Almond Butter (can be peanut butter)
• ½ cup rolled oats
• 2 scoops chocolate protein powder
• ¼ cup almond milk

Directions:

     Mix all ingredients in large bowl, then individually roll the batter into balls slightly smaller than a golf ball (this will be slightly messy) and place them on a plate (or wax paper) and freeze. It will take about 30mins or so for them to be completely frozen then you can toss them in a plastic container and keep them frozen until you want them. I normally prep a big batch in the evening and freeze them overnight.

I have also made these using all natural peanut butter, cashew butter, and nutella. I think for a future batch I'm going to put shredded coconut or chopped almonds in the mix too! Hope you all enjoy this snack!

Let's clear the dust...

  Not 48 hours into this blog I am receiving flack indirectly from people who want to give me a hard time about my blog.

As with all actions no matter positive or negative you will be faced with a reaction.  Unfortunately sometimes the reactions you get are not based on your intention and often they can be easily resolved after a simple conversation. 

With that being said, let's clear the dust on a few things...

For one,  as all of my current and now future followers will know, I am not a certified trainer, nutritionist or any of the related. I have never claimed to be nor will I. As I stated from the start I am sharing what I have learned and continue to learn through my own experiences. I have had enough people come to me who want a advice and help and this is intended to be a way to share any advice or information.

   Think of this blog as a conversation amongst friends because that's exactly what it is. Nothing more. I'm a mere enthusiast and in no way a professional.

   Also, I do not intend for this blog to attract many people. Just family and friends who want to track my progress as well as possibly gain a second insight on a healthy lifestyle that may either compliment or contradict their own philosophy.

   Also what I say on here I do not claim to be fact or the only way to do things. This is simply what I have done to get the results I received through the help of friends and trainers. I just wish to pass on what I have learned from them in hopes others can love a healthier and more positive life. Remember that this is merely  A way but not THE way.

   I am trying to create something positive and a tool of motivation.  Not only for whomever reads this but by doing this blog I am even keeping myself honest to live a healthy life. 

   So please, do not troll my blog only to look for ways to bash me or be arrogant. It's not needed and I haven't done anything to anyone to receive such a response.

   If you have a serious problem then please just message me. Don't take it to social media. We're all adults here.

   Hopefully I've cleared everything up and I hope only positive reactions and outcomes are produced from here on out due to this blog.

     - Be the Inspiration

What's your drive?

   For me, my inspiration to start to live a clean, active lifestyle came from a number of factors. Initially, It was my own self disgust after being at a fitness contest (Maryland NPC East Coast Classic) and knowing that there was absolutely no excuse as to why I couldn't be in as good as shape as the Men's Physique competitors. My other motivation was from my job in the military, where on a monthly basis, we were and still are, losing members due to their performance on the fitness tests. And also, I wanted to make myself the best I could be as a whole person. I wanted to be fulfilled spiritually, mentally, emotionally, and physically. Being 100% fulfilled in every aspect of this I know is near impossible, but that is exactly why I strive for it. If someone or even if society tries to tell me that I can't do something, I smile and say, "challenge accepted".
   Over time this drive to prove others wrong, to be held up to others standards, and to push to what society sees as the "ideal" physique went to the wayside and it became a pure test of my own inner strength to push myself beyond limits I didn't even know existed. It started as a battle against the world but ended as a true battle against myself.

   This was my drive.

   I wanted to show myself that I could reach any goal I set for myself, any doubts I created, any reserves I felt, could be overcome by sheer perseverance, self-discipline, and passion. My drive was and still is to prove to myself that I can overcome any obstacle God throws my way and not only overcome it, but dominate it.

My drive and motivation since the success in my contest has now been one of sharing my experiences, sharing this drive, this passion I have towards a clean healthy lifestyle with anyone who seeks to accomplish the same. I want to collaborate, learn, and grow even more than what I already have. Not only clean in diet, but clean in the sense of living a positive life that can lead to a chain reaction of influence around you. You will be surprised to see how many people will come out of the wood work when they see your success and they want to share in that success. This is when you take what you have learned, and what you have accomplished and give it off to another so they too can create a healthy and positive lifestyle to radiate to others. Lets begin the chain. Find your drive, your motivation, your fire, and ignite it.

Pumpkin Spice Pancakes!

PUMPKIN SPICE PANCAKES!

So this morning I wasn't feeling so great, I needed something that would fill me up but not fatten me up. So ladies and gents, I bring you my own concoction of pumpkin spice pancakes! Let me know what you think! 

Here's all you need to know about them!

Pumpkin Spice Pancakes
Macronutrients
Serving – about 2 (makes 4 pancakes )
Entire Batch / Per Pancake
522 / 130.5 calories
18g / 4.5g Fat
60g / 15g Carbs
36g / 9g Protein

Ingredients:
• 1 cup old fashioned oats (blended into a fine flour)

• 1 cup liquid egg whites

• 1tbsp melted butter flavor shortening (can use butter or other margarine but for calculating macros, I             used the butter flavor shortening)

• 1/3 cup stevia

• 2tsp coconut sugar (or brown sugar if you don’t have coconut sugar, again adjust the macros if you               chose to use brown sugar)

• 1tbsp pumpkin pie spice

• ½ tbsp. cinnamon

• 1tsp vanilla extract

Directions:
Mix all ingredients in large bowl. Pour 1/3 cup of batter into greased pan. Watch for bubbling at the middle then flip. Enjoy.

***these taste great with a little maple syrup! But make sure it's the "pure / all natural" kind.
 No Aunt Jemimah!

So...you want to live a healthier life?

Well first off, CONGRATS on taking the first steps towards improving your physical well being. It's a step many want to take, but few actually follow through with. For the most part, it's not their fault. They are misguided by commercialized products as a "quick fix" or hear of a "fad diet" that will make them lose the weight.

Let me fill you in on a secret....THERE IS NO QUICK FIX!

In order to lose weight, you need to be eating the right foods. Not necessarily eating less, just eating right!

Yes there is a difference. Too many people have a misconception that in order to lose weight, you need to starve yourself. Starving yourself will actually cause your body to store more fat, not lose it.

Over the next few weeks, I will be sharing excerpts from a nutritional guide I created that can be used as a great base to start learning about your body and what exactly you need to do to shed the pounds.

My first bit of advice is to toss everything out in your refrigerator and pantry that is a liability to getting to your goals. You only want clean foods!

Examples of foods you should stray away from:
"white" bread, rice, and potatoes, refined grains, anything where the number of grams in sugar equals the total number of carbohydrates per serving, alcoholic beverages, soda, fried foods, foods with high sodium, salad dressings such as ranch and caesar - yes the most used but the most fattening, and most dairy products because dairy does and will bloat you, which is counterproductive to what you want.

Shoot for 6-8 meals a day with your bigger portioned meals being in the beginning half of the day so you don't end up "couching" extra calories when you go to bed.

Stay tuned for more!

MY TRANSFORMATION

May 2013 - 225lbs

November 2013 - 184lbs

 Ladies and Gentlemen,

    I am proof that through hard work and self discipline, anything is possible. I ate clean, trained dirty, and stayed true to myself. In only a matter of 6 months, I was able to achieve the body I have always wanted - and I didn't stop there. I wanted to put myself and all my hard work to the test, so I entered the Jay Cutler Baltimore Classic - A nationally recognized bodybuilding competition where the best of the best come out in hopes of gaining professional status or sponsorships...or you're me, where you're there to see where you stand among the elites. Needless to say, that sword I'm holding is my trophy for getting 3rd place in my division! This was a true testament and motivation for me to know that if I could work this hard and achieve these results - anyone can with the right mindset.

You will be amazed how far you can go if you only believe in yourself and stay true to yourself...

Welcome to my blog!

I have made a transformation in the past five months that most people wish they could. I've managed to lose over 40lbs, get lean, gain muscle, and compete in the limelight on a national level....and place!

Now, you may not want to take it to the extremes like I did and shoot for a Men's Physique / Bodybuilding competition, but you may want to make some changes within your life to help yourself improve physically, mentally, spiritually, and emotionally....I hope this blog can help.

My goals here are to give motivation, share advice from experiences, and promote a clean and healthy lifestyle. If you want to take control of your body and your life, I hope you enjoy what's to come.

Again, I welcome you to the blog that will help you live a better life and do not hesitate to contact me for any advice for nutrition/workouts or any life matters in general. I will do what I can to help. I want to share my success with the world. Let's begin this journey together...