10/31/08

Missed yesterday due to me working for 12hrs and then doing a bunch of other life things.
But I'm back on track today!

Pineapple slice

10/29/08

Chicken and vegetables
Steak
cupcake

pasta, chicken, vegetables

sweetbread slices
chicken legs

chicken
pasta
bread slice
oreos

i'm starting to notice a trend here lol

10/28/08

Banana
Orange
Chips
BIG ASS BREAKFAST (Scrambled eggs, egg omlette with mushroom, onion, peppers, potato)
Apple
Chicken wrap
Chicken Sandwich
Vanilla Organic Milk

Snatch Pull: 245/7 255/5 255/4 255/4
Single-Leg Romanian Deadlift: 20/5 20/7 20/7
Bent-Over Row: 85/8 + 85/10 85/10
Single-Arm Lat Pulldown: 60/10 60/10 60/11
4-point plank

10/27/08

1 banana

1/4 chicken, steak, 4 shrimp,balsamic tomatoes, rice, black beans
1 orange

1 reses mini

2-3 of those lil cinnamon twists from taco bell pilfered from my roommate who would let it sit in the fridge forever anyway

chicken,steak,shrimp,tomatoes, rice, black beans (same serving size as last time)

protein shake (mixed berries and kiwi, pineapple and mango((?)) + 2 scoops isopure no-card protein (1 strawberry, 1 mango)

couple of chips

followed the 1A wirkout from Power training, feel good about it.

10/26/08

eats

rice w/ meat thing my grandparents stole from a church
OJ
leftover pasta
yogurt w/ granola, pb
volcano taco
other rice w/ meat thing
burger


workout

one-legged deadlift
pullup
but i decided to focus more on joint mobility due to my lifts being hindered by the lack thereof.

10/25/08

orange juice
apple juice
leftover pasta
chips
string cheese w/ dip
banana
rice w/ corn, chicken
pasta concoction
some kfc thing for the weekend

actually did some of the hip mobility stretches. not getting back on the weights for a few weeks, all exercises will be bodyweight.

10/24/08

Eats (in chronological order from wake up)

Apple Juice
Orange Juice
Pumpernickel slices
egg whites w/ salsa
orange

Rice, beans, chicken tropichop
orange juice
apple juice
pineapple slice

cheese stick
couple of pringles
chicken breasts
some pasta w/ cheese and sauce thingie i devised in a fit of hunger

10/24/08 - Weekly Training Thoughts

So I'm now going to review the past 7 days of eating/training/life.

- I should give the pizzas and social eating a bit of an ease up. On average I think I did alright but could've gone way harder with it. But trying to slim the waistline and keep a social life is a balancing act.

- My mom keeps asking if I'm eating well. I can tell her "yes" with a clear consicence due to the fact that bad eats are getting fewer and farther in between.

- I should probably be training more even though a proper diet of foods is essential. But I refuse to eat carrot sticks and celery for life.

- I really like Olympic lifts even though I haven't completely grasped all of the movements.

- After talking to a friend of mine, it's clear that I have much potential to do what I want (mainly get alot of female attention and horizontal action) but I'm going about it the wrong way. Even though I was under the impression that it was the right way. So now the quest begins to find out how do it the right way and start getting people where I'd like them to be.... and if that happens to lead to my bed then so be it. Yes, I know I'm not supposed to think it but everyone else is being loose and I'd like to try my hand @ that for a moment. Shiiiiet I got desires and wants too!

- I need to do a new workout plan from Dos' book. I'm off today so that's on the agenda as well as laundry, assignments and seeing wtf is up with my schedule.

- I also need to take certain exams already so that I can progress with this college shit. I'd really like to graduate already.

- Really, I just wanna smash. Alot. I think it's the fact that I'm seeing alot of people randomly (or maybe not) gettin' theirs and i'm playing the sideline like some of these footballers. whatever. i hope it passes, thinking about sex all day is hazardous.

- Yeah I'm really re-evaluating some things in my life right now. But it seems that everyday i do that. and it gets me one step closer to the nowhere that i've always feared.

- don't get it twisted. there are alot more things to life than being fly and getting laid. the 2 truths i've found is that life is short and i should do everything in my power to rock that shit to the fullest. but the day-to-day prohibits that.

-3rd truth. i have alot of potential. Potential is my life's story. but yet when it comes to meeting it, i see myself falling way short of expectations. every. time. so i must ask myself what it is that's holding me back or i'm holding back from myself. i'd like to actualize it from last week. matter of fact, i should've spent my life doing that shit.

- i think i just need some clarity. like HD quality though. like i'd like to know just WHAT it is that holds the key to me becoming my ultimate self. when i say ultimate i mean the best version of myself i can be.

10/24/08 - Conversation with Nate Green

Spoke with super-trainer Nate Green on what I need to do to get where I want to get.
Goes something like this:

Good job on the Men's Health Power Training. Dos is a bad ass and it's a very good program. Just make sure you're not slacking! Every set should be tough, but doable.

- I like how you're keeping yourself accountable by writing down your food intake. It's a great start.

- Physical changes are usually some of the last to come. A lot of things are going to be happening internally that will eventually (if you've worked your ass off and been on point) manifest on the outside. HOWEVER, I'd suggest not going just by the scale but also how your clothes fit, what you look like in the mirror, and basic girth measurements like waist, hips, chest, etc. The more you measure, the better off you'll be and the more progress you'll see.

A few more critical notes:

- No more chocolate milk, bagels with honey in the morning, or other types of simple sugars and basic carbohydrates. Dos' book has a fantastic chapter by a good friend of mine and a brilliant nutritionist, Mike Roussell. I highly recommend following his strategies outlined in the chapter. (You can also head to http://www.nakednutritionguide.com.)

You need good quality protein, not a lot of processed carbs, and you need to be eating frequently. (Like, at least 4-5 times per day.)

- Your hips are probably bothering you on the squats because you're a bit tight in your hip flexors and internal/external rotators.

Check out this article and start incorporating these movements into your warm ups.

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/


That should do ya for now. Make those changes, wait a few weeks, and see what happens.

10/23/08

Eats

2 cups choc milk
orange
banana

sausage
breakfast taco (eggs, salsa, cheese)

scrambled eggs
egg white omlette with tomato, pepper, mushroom
potatoes

yogurt w/ granola on the top & bottom

leftover sauce w/ chicken
cooked vegetables

chicken w/ bean dip (don't ask, life gets crzy sometimes)
more chicken

10/22/08

Eats

Cereal w/ berries (rasp, blue, black)
pineapple slice
orange juice

vegetables w/ chicken

orange juice
chocolate milk
honey roasted peanuts
string cheese

orange
2 slices cheese pizza

10/21/08

Eats

Banana
Apple
String Cheese

Scrambled Eggs
Potatoes
Egg white omlette w/ cheese
biscuits
choc milk

pasta w/ chicken, Parmesan cheese
spaghetti w/ bratwurst and some special sauce
mini-slice of bread w/ sauce

Workout

alot of punches and kicks thrown
squat
pullups
bent-over rows
some stretches because when I squat I get this feeling of discomfort in the hip area and i still don't know what that's about besides a lack of conditioning
tested how many pushups I can do now to see what exactly is slowing up my progress (sticking point) I stopped @ 20

basically noticed that i've looked the same way for years AND i work out on a mostly regular basis, so i'm wondering why I see no progress. at the 7th post i'll figure out the eating/workout trends and make some adjustments

10/20/08

Eats

Bananna
Yogurt w/ granola
Last mini slices of toast (they're smaller than my palm)

2 cheese sticks
Wrap w/ chicken and salsa

Cup of choc. milk
cheese stick
mini-slice of bread w/ salsa
small apple

wrap w/ pre-chopped chicken and salsa
little bit of pasta

10/19/08

Woke up late due to festivities @ Parkwest

Eats

Bread, bagel, all w/ honey butter
mouthful of cereal
yogurt and black berries
blueberries
scraps of chicken
Fried chicken breast and thigh
veggies (grean beans, peas, corn)
mashed potato (no gravy)
rice
curry chicken
veggies
fried plantains (platanos)
pina colada
pepsi

training

clean + jerk - 145
clean pull - 145(?)
pullup - i know i did some and the # was around 3+ per set
every time i train, it's like my body doesn't want to. wtf? like i'll look @ my training sheet thing and be like "damn it's too much". which really doesn't help things. i worry about my form too much i think, but i don't want to end up fucking up my body just because i disregarded some easy shit nahmeen? every rep feels like too much, not sure where that comes from but i aim to find out and correct it.
- i know there's alot of shit to be corrected with my body other than the fat loss, like stability, flexibility, agility, anything that ends with -ility really.


-my grocery bill is 101.70. that's not good. i need to figure out what the spending trends are. Rich says I'm buying too many snack-type foods like yogurt and string cheese. i know it's too much of SOMETHING. srsly. i'm not THAT high maintenance.

possible causes - buying too much and running through it too fast. yeah, i think that's really the problem theere.

10/18/08

b-fst
Bread
Leftover pasta
yougrt con granola

More leftover lasanga
Lotta water

2 slice cheese pizza
coke
sprite

yougrt con granola

Got to the gym late so I busted out a few pullups and clean+jerks in the 10mins before closing.

Life note
- this man need to stop trippin'. end of the day it's not that serious.
- go clubbing more often
- more happy endings after the club is a must

10/17/08

No training due to DJing and a speech I had to give.
Ate pretty well minus the lasanga they fed us and the fact that I once again have no food in my house.

10/16/08

I'm semi-concerned about my form on deadlifts. It's keeping it up repetitively that's bothering me. That and the fact that I might've been cheating my weight up by improperly lifting has me thinking.
3 sets DL's - 225 - 245
2 sets front squats @ 135-155

why oh why oh WHY can I not squat my bodyweight? could I really be that weak? jumping from a mostly sedentary lifestyle into the warrior shit i'm doing now might have something to do with it perhaps.

The eats were not so good today
- sugar-free yogurt with some granola thingie thing mixed in by me.
- instant mac + cheese
- 2 week old leftover checkers burger which was mostly re-heated
- finished the white castle burgers.
- smoothie filled with alot of frozen fruit and protein powder.
-I need to stop listening to my roommate who does track and can eat whatever he wants anyway. 2 different sets of needs. But the dilemma of having food with staying power still exists.
-Example: Most college kids grab up frozen everything and all the pizza one can eat. Freshman 15 just got bumped up to 35. But the fridge stays packed. No one goes hungry.
-This is compunded once you factor in the drinking and guests every weekend. Would that mean that I have to stock up on extra natural (fruit, nonfattening foods) to keep myself sane and not look like a health freak to my peers? Why am I worried about peers anyway, it's been proven that @ the end of the day your fate is in your hands and no one else's!
- This just in... the fridge part is dead. MORT. Like this shit is GONE GONE. The Never-Ending Battle continues.

Yes, I know... I must do better.

Side Note: My room is not going to pick up itself either.

Day 1

I'm gonna put down the training/eating stuff here.

GOALS:

Learn this freerunning/parkour shit
Reduce bodyfat to 12%
Become stronger in my squat (front/back), deadlift and other endeavors of strength


follow if you choose, not gonna put any crazy layouts or anything. Probably strength training/parkour links, notes, commentary, blahblahblah.

Holla.