Did you have any set goals, such as giving yourself a time limit to your goals (to get yourself "ripped" or doing the ride for heart and stroke within a time frame?
hey dude, good stuff with the post. i dont know what your specific goals for your diet are, but let me know if you want me to write something up based on your body weight, activity levels, and fat loss goals. adding more protein with your weight at 195-199 lbs would up your fat loss incredibly. let me know bro!
1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and
artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking
oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be
finished in one sitting, do not store. We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."
oh really? lol and what was it that you were drinking in excessive amounts over the weekend ed?? lol freegin guy haha
Interesting post. Most of it i already read somewhere. But just eat and do things in moderation. Everything causes cancer, just a matter of helping reduce the potential for it.
Sleep is the most important factor in not only being healthy BUT also in healing and making gains as your body needs this time to recover. Simple. 8 hours is best even though i never get that cuz its hard to sleep 8 full hours in a busy day/
hahah abs! lol. ya you slipped a bit, BUTTTTT..... today you have added 50g of protein (not including the cheat meal), that were non-existent in yesterday's diet. that right there is extra calories burnt, extra muscle tissure repaired, and 1 step closer to getting to your goal of being ripped!
Brother! I can really see the results already. You can already tell there are some changes in your size. Good work! Keep it up. I really liked the post you did on the reasons why you should sleep early and stuff. Really good to know!
I don't drink too much now a days. I just wanted to be in the Century Club lmao.
After a workout, you should try Century Club again and get mad carbs & gas. PETER IN THE HOUSE!!!!!
Thanks Negra! Shei's dad actually sent me that forward from one of his frat buddies in the phils and he's some military man (a MAJOR in Firearms & Explosives Division).
I also wanted to mention that this blog is a wicked support system and awsome motivation for us to reach our goals.
Thank yall in advance and work on working hard!
No Pain, No gain Insane, got no brain! Let's Bring It!
1 Brown Toast w/butter 2 Eggwhites,mushrooms 3 Cheese String 4 Granola Bar 5 Lean ground beef 6 Protein Shake
Workout
Plyometrics
Hey Mary,
Not sure if you'll know how to do these from looking at the names but I can show you the routine next time.
Each excercise is 25 reps so by the end of the routine, you've done like 300+ sit ups.
(25 for each) 1 In & outs 2 Seated Bicycle 25 fwd and 25 backwrds 3 Seated crunchy frogs 4 Crossed Leg or wide leg sit ups 5 Fifer Scissor Kicks 6 Hip rock and raise 7 Pulse up, heels to the heaven 8 Roll up, V Ups 9 Oblique V Ups 10 Leg Climbers 11 Russian Twists (50 reps)
These have fancy names but its nothing you havent seen before.
Tina can show you some of them if she remembers. If not, i'll show you next time.
1 Brown Toast 2 Ground beef with onions 3 Granola bar 4 Protein Bar 5 Protein Shake 6 Half a steak and half of plain mashed potatoes
Workout Core Synergistics
So I weighed myself yesterday at Shei's house and according to her digital weigh scale, i'm 190! OHHH YEAHHH!!!! From 205 to 190. I'm going to work hard for phase 3 and really kill myself to up the results. Can't wait till the photoshoot.
hahah wicked job Eddie. and im sure you can find the veins. and im not in that great of shape lol hahah so you dont have to catch up to me lol hahhahaa.
1 Egg whites w/onions, garlic,cheese and potatoes 2 Korean BBQ 3 Dinner with the Graham brothers @ Pizza Rustica. Had some calamari, philly cheese steak pizza and Dulce dessert.
Workout in the AM I did Cardio X and Ab ripper.
Overall Saturday we didn't eat too well but thats okay. It was worth it to chill with the Graham bro's and that asian telling us that Monster joke.
1 Cheese Ommellette and rice 2 Grilled pork 3 Lean ground beef and made them into burgers. 4 A drumstick of broiled chicken 5 Strawberry Banana Frozen Yogurt
hey eddie, this is what i usually do for my carb drop. i will give you sugestions for you afterwards since you are leaner then me.
mon-wed: low carbs... as in really really low. pretty much veggies and meat for every meal except post workout. regular amounts of water.
thurs: same as before but cut fluid/water intake in half.
fri: same diet but cut water in half again. you may not wanna work out too hard today.
sat morning: sugars sugars and more sugars. keep liquids really low but you wanna get a ton of sugars in you. i usually do powdered candy but w/o water that sux alot. jam is really really good as well. when we do our pump up, eat jam b/w sets.
* no for you since you are leaner you may wanna make some changes. on thurs and friday you may wanna introduce carbs to push the water into your muscle cells a bit earlier. i do it only on saturday morning since i dont wanna spill over and look like i have more fat. since you are leaner, it wont make that big of a diff. i would introduce carbs for your last 2 meals on thursday. and every meal on friday have carbs. keep the water recommendations the same as before.
if you are really not sure if you wanna intro carbs that early, do it just friday or the last couple meals of friday.
most important thing tho is to watch water intake!
Thanks dude! Will definitely follow these instructions to get that ripped look for the photoshoot.
Friday I won't be working out as hard. I'm probably going to do stationary bike (moderate pace) with the sauana suit on to push out that last bit of water.
I gotta pump some weights to make the veins pop out booooo!
Wed I did Plyometrics and ate chicken breast for pretty much all my 5 meals. No carbs same amount of water i usually have in a day.
Thursday, did 40 minutes of stationary bike and ab ripper. Meals were the same, all chicken breast, no carbs, no sodium. For dinner had Sausage pork. Cut my water intake in half. I started to feel a little bit weaker by the end of the night but thats alright, I slept it off.
Today is a new day and same thing, will be eating nothing but chicken breast for all 5 meals but will be introducing some carbs like sweet potatoes starting at 5, then 7 then at 9. Still no sodium and cutitng the water in half again from Thursdays intake.
Going to the gym and do 30-40 minutes of cardio on the bike again with my sauna suit on and sweat like a fucken sweaty eddie.
Photoshoot tomorrow! Woot! Then cheating all weekend muhahahahahahahaaaaaaa!
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
76 comments:
My goal is to eat healthier on a regular basis, trim fat and get ripped!
Today I we did Yoga for an hour and a half!
Breakfast
Brown toast with butter
Snack
Granola bar left over from Blue
Lunch
Turkey sandwhich with mushrooms on
brown panini bread.
Snack
Banana
Dinner
White steamed rice with veggies and egg whites.
2L of water throughout the day.
Yes Brother! Welcome welcome! Thiller, thriller!
Did you have any set goals, such as giving yourself a time limit to your goals (to get yourself "ripped" or doing the ride for heart and stroke within a time frame?
hey dude, good stuff with the post. i dont know what your specific goals for your diet are, but let me know if you want me to write something up based on your body weight, activity levels, and fat loss goals. adding more protein with your weight at 195-199 lbs would up your fat loss incredibly. let me know bro!
Goals:
I want to get ripped by summertime!
Finish Ride for Heart (50k) in less than an hour and a half!
Have my top 4 (possibly 6 pack) abs by July!
Meals
Morning Detox - Half Lemon Squeezed in glass of water and buffalo! Green Tea!
Breakfast - Brown Toast w/butter
Morning Snack - Banana
Lunch - Chicken Breast w/ steamed white rice and egg whites.
Snack - Apple
Dinner - Granola Bar
Workout Protien - Protein Shake (Frozen Yogurt/Milk/Protein/Strawberries/Banana).
Workout
Stacked foot/Staggered Hands pushup - 15 reps each side
BananaRoll- 5 seconds each position for 2 minutes
Leaning Crescent Lunges - 24 reps
Squat runs - 60 seconds
Sphinx Pushups - 5 reps
Bow to Boat - 5 reps
Plank to Chatarunga run - 5 reps
Walking Pushups - 4 reps each
Superman/Banana - 60 seconds
Low lateral skaters - 20 reps
Lunge and Reach - 120 secs
Lunge-Kickback-Curl and Press - 20 reps
Reach High and Under Pushups - 5 reps
Prison Cell Pushup - 5 reps
Side hip raise - 5 reps
Squat X press - 30 reps
Steam Engine - 50 reps
Plank to Chaturanga Iso - 60 secs
halfback (football tire drils) - 60 secs
Table dip/Leg raise - 20 reps
5 minute cooldown with yoga stretches
very intricate workout! good stuff dude!
Another thing to add to my goal is to sleep by 11pm the latest on weekdays and wake up between 6-7 am on weekdays.
IMPORTANCE OF SLEEPING & WAKING UP EARLY
Very Important Info !!!
Reasons for sleeping and waking up early.
Evening at 9 - 11pm: is the time for eliminating unnecessary/ toxic chemicals (detoxification) from the antibody system (lymph nodes). This
time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as
washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
Evening at 11pm - 1am: is the detoxification process in the liver, and ideally should be done in a deep sleep state.
Early morning 1 - 3am: detoxification process in the gall, also ideally done in a deep sleep state.
Early morning 3 - 5am: detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since
the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal
process.
Morning 5 - 7am: detoxification in the colon, you should empty your bowel.
Morning 7 - 9am: absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier,
before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast,
they should change their habits, and it is still better to eat breakfast late until 9 - 10am rather than no meal at all.
Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is
the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.
TAKE CARE of YOUR HEALTH
Live Life Without Limits!
The top five cancer-causing foods are:
1. Hot dogs
Because they are high in nitrates, the Cancer Prevention Coalition
advises that children eat no more than 12 hot dogs a month. If you can't
live without hot dogs, buy those made without sodium nitrate.
2. Processed meats and bacon
Also high in the same sodium nitrates
found in hot dogs, bacon, and other processed meats raise the risk of
heart disease. The saturated fat in bacon also contributes to cancer.
3. Doughnuts
Doughnuts are cancer-causing double trouble. First, they are made with
white flour, sugar, and hydrogenated oils, then fried at high
temperatures. Doughnuts may be the worst food you can
possibly eat to raise your risk of cancer.
4. French fries
Like doughnuts, French fries are made with hydrogenated oils and then
fried at high temperatures. They also contain cancer- causing acryl
amides which occur during the frying process. They should be called
cancer fries, not French fries.
5. Chips, crackers, and cookies
All are usually made with white flour and sugar. Even the ones whose
labels claim to be free of trans-fats generally contain small amounts of
trans-fats.
BRAIN DAMAGING HABITS
1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing
brain degeneration.
2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.
3. Smoking & Alcohol
It causes multiple brain shrinkage and may lead to Alzheimer disease.
4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients
causing malnutrition and may interfere with brain development.
5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted
air decreases the supply of oxygen to the brain, bringing about a
decrease in brain efficiency.
6. Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will
accelerate the death of brain cells.
7. Head covered while sleeping
Sleeping with the head covered increases the concentration of carbon
dioxide and decrease concentration of oxygen that may lead to brain
damaging effects.
8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in
effectiveness of the brain as well as damage the brain.
9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain
stimulation
thoughts may cause brain shrinkage.
10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain
------------ --------- --------- --------- --------- --------- --------- ------
------------ -------
The main causes of liver damage are:
1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and
artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking
oil use when frying, which includes even the best cooking oils like
olive oil. Do not consume fried foods when you are tired, except if the body
is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be
finished in one sitting, do not store. We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."
DO TAKE good CARE of YOUR HEALTH
great post eddie! as i was going through it i couldnt help but think about how many of those things we were guilty of this weekend! lol hahah.
but overall im very happy with how i fair with the listings. overall i think i fit in the healthy range for pretty much everything!
you're right in pointing out that as much as this is about how we look, its more importantly about our health!
lol
3. Smoking & --> Alcohol <----
oh really? lol and what was it that you were drinking in excessive amounts over the weekend ed?? lol freegin guy haha
Interesting post. Most of it i already read somewhere. But just eat and do things in moderation. Everything causes cancer, just a matter of helping reduce the potential for it.
Sleep is the most important factor in not only being healthy BUT also in healing and making gains as your body needs this time to recover. Simple. 8 hours is best even though i never get that cuz its hard to sleep 8 full hours in a busy day/
Meals
Detox - Downed a glass of water of half squeezed lime
Breakfast - Mushroom Ommellette (Egg whites & Pepper). Brown Toast w/ butter.
Snack - Green Apple
Lunch - Ground Beef w/onions, peppers and rice.
Snack - Cheese String
Dinner - 3 pieces of deep fried spicey squid and 2 pieces of general tao chicken (sorry abs, my bad!)
Protein Shake
Workout
Kenpo/Boxing
Twist & Pivot - 25 reps each side
Twist & Pivot with hook & uppercut - 25 reps each side
Jabs - 20 reps with 10 doubles each side
Jab/Cross - 25 reps each side
Jab/Cross/Hook - 25 Reps each side
Jab/Cross/Hook/Uppercut - 25 reps each side
Step Drag/High-Low Punch - 20 reps with 10 doubles
Jab/Cross Switch - 20 reps
Hook/Uppercut switch - 20 reps
Mui Thai Knee Kicks - 20 with 10 doubles each side
Ball Kick - 30 reps each side
Side Kick - 30 reps each side
Back Kick - 25 reps each side
Three direction Kick - 72 reps
Side Lunge with high sword/low hammer - 15 reps each side
Step drag/claw/low punch - 15 reps with 10 doubles each side
High Block - 30 reps
Inward Block - 30 reps
Outward Block - 30 reps
Downward Block - 30 reps
Front Shuffle with high block/low punch - 15 reps
Knee/Back Kick - 15 reps each side
Front and back knucles/ball kick - 10 reps each side
Elbow series - 30 reps
Vertical Punches - 100 reps
cooldown stretch
hahah abs! lol. ya you slipped a bit, BUTTTTT..... today you have added 50g of protein (not including the cheat meal), that were non-existent in yesterday's diet. that right there is extra calories burnt, extra muscle tissure repaired, and 1 step closer to getting to your goal of being ripped!
small changes yield large dividends! keep it up!
Brother!
I can really see the results already. You can already tell there are some changes in your size. Good work! Keep it up.
I really liked the post you did on the reasons why you should sleep early and stuff. Really good to know!
Hey Jay,
I don't drink too much now a days. I just wanted to be in the Century Club lmao.
After a workout, you should try Century Club again and get mad carbs & gas. PETER IN THE HOUSE!!!!!
Thanks Negra! Shei's dad actually sent me that forward from one of his frat buddies in the phils and he's some military man (a MAJOR in Firearms & Explosives Division).
I also wanted to mention that this blog is a wicked support system and awsome motivation for us to reach our goals.
Thank yall in advance and work on working hard!
No Pain, No gain
Insane, got no brain!
Let's Bring It!
This Kenpo/Boxing class looks awesome!
Meals
Breakfast - Protien Shake
Morning Snack - Brown Toast
Lunch - Ground Beef with onions, peppers and rice
Snack - Cheese String and Granola Bar
Workout Protien - Protein Shake (Frozen Yogurt/Milk/Protein/Strawberries/Banana).
Workout
Stacked foot/Staggered Hands pushup - 15 reps each side
BananaRoll- 5 seconds each position for 2 minutes
Leaning Crescent Lunges - 24 reps
Squat runs - 60 seconds
Sphinx Pushups - 10 reps
Bow to Boat - 1 minute
Plank to Chatarunga run - 1 minute
Walking Pushups - 1 minute
Superman/Banana - 60 seconds
Low lateral skaters - 20 reps
Lunge and Reach - 120 secs
Lunge-Kickback-Curl and Press - 20 reps
Reach High and Under Pushups - 5 reps
Prison Cell Pushup - 8 reps
Side hip raise - 12 reps
Squat X press - 30 reps
Steam Engine - 50 reps
Plank to Chaturanga Iso - 60 secs
halfback (football tire drils) - 60 secs
Table dip/Leg raise - 20 reps
1 hour stretch routine.
Meals
Detox - Downed a glass freshly squeezed lime water
Breakfast - Mushroom Ommellette with onions, garlic and peepers.
Snack - Apple
Lunch - Potatoes and Rice
Snack - Grilled Chicken Salad
Dinner - Salmon and Veggies
Workout
Yoga
Meals
Breakfast - Seasme seed bagel with butter.
Snack - Granola Bar
Lunch - Salmon
Snack - Protein Bar
Dinner - Grilled Chicken Pita
CHEAT: Beers, 4 pc of Lumpia (Veggie) and 4 pc of Lumpia Shang Hai.
Workout
Rest Day
Meals
Breakfast - Egg whites scrambled with onions, mushrooms, garlic and cheese.
Lunch - Ham, asparagus, stringed beans, mushrooms and shrimp.
Snack - Mango cake.
Dinner - Steak & Cheese sub with green peppers, hot peppers, tomatoes and hot sauce.
Rest Day but bringing it hard this week!
Meals
Protien Shake for AM Cardio
Breakfast - Groundbeef with mushrooms, onions and garlic.
Lunch - Mixed vegetables with chicken
Snack - Protein Bar
Dinner - Potatoes with Corn Beef & Rice
Workout - Protien Shake
Workout AM Cardio
AM Cardio
-Sun Salutations(Vinyasas) - 2 reps
-Runner's Pose
-Warrior One
-Warrior Two
-Revers Warrior
-Ball Kick - 20 reps each side
-Hook/Uppercut/Side Kick - 15 reps each side
-Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side
-Jab/Cross/Hook/Uppercut - 25 Reps each side
-Three-direction kick - 18 reps each side
-Swing Kick 30 seconds
-Jump Shot - 30 seconds
-Tires - 30 secs
-Whacky Jacks - 30 seconds
Repeated previous Sequence
Squat X-Press - 30 reps
Steam Engines - 50 reps
Dreya Rolls - 60 secs
Squat Runs - 30 secs
Superman/Banana - 60 secs
Chest, Shoulders & Triceps & Abs PM workout
-Slow motion 3-in-1 Push-ups - 12Reps
-In & Out Shoulder Flys - 16 reps
-Chair Dips - 30 reps
-Plange Push-ups - 10 reps
-Pike Presses - 10 reps
-Side Tri-rises - 15 reps
-Floor Flys - 5 reps
-Scarecrows - 15 reps
-Overhead Tricep Extensions - 15 reps
-Two-twitch Speed Push-ups - 8 reps
-Y-Presses - 15 reps
-Lying Tricep Extensions - 15 reps
-Side-to-side Push-ups - 10 reps
-Pour Flys - 15 reps
-Side-leaning Tricep Extensions - 15 reps
-One-arm Push-ups - 10 reps
-Weighted Circles - 8 reps
-Throw the Bomb - 15 reps
-Clap or Plyo Push-ups - 10
-Slo-mo Throws - 15 reps
Front-to-back Tricep Extensions -15 reps
-One-arm Balance Push-ups - 10 reps
Fly row Presses - 12 reps
- Dumbell Cross-body Blows - 12 reps
Also did abs
In & Outs - 25 reps
Seated Bicycle - 50 reps (25 fws & 25 bckwrds)
Seated Crunchy Frogs - 25 reps
Crossed Leg/Wide Leg Sit-Up - 25 reps
Fifer Scissors - 25 reps
Hip Rock & Raise - 25 reps
Pulse-Up (Heels to the heaven) - 25 reps
Roll-Up V-Ups Combo - 25 reps
Oblique V-Ups - 25 reps
Leg Climb - 25 reps
Russian Twists - 25 reps
Meals
Breakfast - Browntoast Western sandwich.
Lunch - Chicken and Mushroom Pita
Snack - Cheese String
Dinner - Baked seasoned chicken breast with rice.
Protien Shake
Afterworkout meal - Chicken Ceaser Wrap
Workout
Plyometrics
Everything for 30 seconds
-Jump Squats
-Run Stance Squats
-Airborn Heisman
-Swing Kicks
Repeat
-Squat Reach Jump
-Run Stance Squat switch pick up
- Double Airborne Heisman
-Circle Runs
-Repeat
-Jump Knee Tuck
-Mary Katherine Lunge
-Leap Frog Squat
-Twist Combo
Repeat
-Rock star hop
-gap jump
-squat jack
-military march
Repeat
-Run Squat 180 jump switch
-Lateral Leapfrog Squat
-Monster Truck Tire
-Hot Foot
Repeat
wicked job with getting more protein in your diet!
I'm trying bro!
This am cardio is killing me. Sometimes I start to get shot in my pm workouts but I will never crash. Gotta keep it moving.
Thinking of those abs and after pics and lechon grease all over my body.
ahahhhahah! lol
ya if you decide to start doing am cardio as well, you need to for sure up the protein so you dont lose muscle mass! good stuff!
whaaaaat? Brody Jenner is on this blog?? lol
No Mary, its "PETER IN THE HOUSE!!! WOOT WOOT!"
Most definitely more protien for me. Had steak for lunch. Gonna up my protien shakes to twice a day.
Meals
Breakfast - Crossiant, Banana & Cranberry Juice
Snack - Granola Bar
Lunch - Steak w/rice
Snack - Cheese String
Dinner - Beefsteak with potatoes,onions and rice
Protein Shake
Workout
AM Cardio
-Ball Kick - 20 reps each side
-Hook/Uppercut/Side Kick - 15 reps each side
-Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side
-Jab/Cross/Hook/Uppercut - 25 Reps each side
-Three-direction kick - 18 reps each side
-Swing Kick 30 seconds
-Jump Shot - 30 seconds
-Tires - 30 secs
-Whacky Jacks - 30 seconds
Repeated previous Sequence
Squat X-Press - 30 reps
Steam Engines - 50 reps
Dreya Rolls - 60 secs
Squat Runs - 30 secs
Superman/Banana - 60 secs
Wide Front Pull-ups
Lawnmowers
Twenty ones
One-arm Cross-body Curls
Switch Grip Pull-ups
Elbows-out Lawnmowers
Standing Bicep Curls
One-arm Concentration Curls
Corn Cob Pull-ups
Reverse Grip Bent-over Rows
Open Arm Curls
Static Arm Curls
Towel Pull-ups
Congdon Locomotives
Crouching Cohen Curls
One Arm Corkscrew Curls
Chin-ups
Seated Bent-over Back Flys
Curl-up/Hammer Downs
Hammer Curls
Max Rep Pull-ups
Superman
In-Out Hammer Curls
Strip Set Curls
Ab Ripper
Oh yeah and we did Kenpo
Meals
Breakfast - Western on brown toast
Snack - Granola Bar
Lunch - Steak w/ rice
Snack - Cheese Strings
Dinner - Spiced & diced steak w/mushrooms, onions, garlic, peppers & potatoes
Protein Shake
Workout
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-ups 1
Super Skaters
Wall Squat
Wide Front Pull-ups 1
Step Back Lunges
Alternating Side Lunges
Close Grip Overhead Pull-ups 1
Single Leg Wall Squat
Dead Lift Squats
Switch Grip Pull-ups 1
Three-way Lunge
Sneaky Lunge
Reverse Grip Chin-ups 2
Chair Salutations
Toe Row Iso Lunge
Wide Front Pull-ups 2
Groucho Walk
Calf Raises
Close Grip Overhead Pull-ups 2
80-20 Seibers Speed Squat
Switch Grip Pull-ups 2
Ab Ripper
Awesome job with BOOTCAMP :D
u did so well!
oh man! these pics are gonna be great! lol. awesome job at bootcamp!
Thanks guys! Everyone did well at bootcamp! Bootcamp can't fuck with us lmao!
Mondays Meals
- Brown toast with Butter
- Granola Bar
- Mushrooms with eggs, onions, garlic and rice
- Granola Bar
- Corn beef with potatoes, and sweet chili sauce.
No workout as it was a rest day!
Why does everyone like corned beef?? EWWWW
Why is the sky blue?
Why is the blue sky?
Meals
Breakfast - Brown Toast w/butter
Lunch - Baked seasoned chicken breast with rice
Snack - Granola Bar
Dinner - same thing for lunch lol
Protien Shake for workout
Workout
Legs
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-ups 1
Super Skaters
Wall Squat
Wide Front Pull-ups 1
Step Back Lunges
Alternating Side Lunges
Close Grip Overhead Pull-ups 1
Single Leg Wall Squat
Dead Lift Squats
Switch Grip Pull-ups 1
Three-way Lunge
Sneaky Lunge
Reverse Grip Chin-ups 2
Chair Salutations
Toe Row Iso Lunge
Wide Front Pull-ups 2
Groucho Walk
Calf Raises
Close Grip Overhead Pull-ups 2
80-20 Seibers Speed Squat
Switch Grip Pull-ups 2
Bike - 15 minute intervals
Ab Ripper
Meals
Breakfast - Brown toast w/butter
Lunch - Egg whites with mushrooms, minced onions, cheese and rice.
Snack - cheese string
snack - Protein Bar
Dinner - Ground beef with rice
Protien Shake
Workout
Wide Front Pull-ups
Lawnmowers
Twenty ones
One-arm Cross-body Curls
Switch Grip Pull-ups
Elbows-out Lawnmowers
Standing Bicep Curls
One-arm Concentration Curls
Corn Cob Pull-ups
Reverse Grip Bent-over Rows
Open Arm Curls
Static Arm Curls
Towel Pull-ups
Congdon Locomotives
Crouching Cohen Curls
One Arm Corkscrew Curls
Chin-ups
Seated Bent-over Back Flys
Curl-up/Hammer Downs
Hammer Curls
Max Rep Pull-ups
Superman
In-Out Hammer Curls
Strip Set Curls
Ab Ripper
Meals
Breakfast - Brown Toast w/butter
Lunch - Seasoned chicken breast with some rice
Snack - Protein Shake
Dinner - Sasoned chicken breast with some rice
Protein Shake
Protein bar after basketball
Workout
Plyometrics
Everything for 30 seconds
-Jump Squats
-Run Stance Squats
-Airborn Heisman
-Swing Kicks
Repeat
-Squat Reach Jump
-Run Stance Squat switch pick up
- Double Airborne Heisman
-Circle Runs
-Repeat
-Jump Knee Tuck
-Mary Katherine Lunge
-Leap Frog Squat
-Twist Combo
Repeat
-Rock star hop
-gap jump
-squat jack
-military march
Repeat
-Run Squat 180 jump switch
-Lateral Leapfrog Squat
-Monster Truck Tire
-Hot Foot
Repeat
11pm Basketball
Meals
Breakfast - Brown toast/butter
Snack - Protein bar
Lunch - Egg whites with mushrooms, red pepper flakes, onions and shredded cheese.
Snack - Protein Bar
Snack - Chicken breast w/rice
Dinner - Steak w/steamed potatoes and salad.
(Split with Shei)
Post workout - Protein Shake
Workout
Kenpo
Twist & Pivot - 25 reps each side
Twist & Pivot with hook & uppercut - 25 reps each side
Jabs - 20 reps with 10 doubles each side
Jab/Cross - 25 reps each side
Jab/Cross/Hook - 25 Reps each side
Jab/Cross/Hook/Uppercut - 25 reps each side
Step Drag/High-Low Punch - 20 reps with 10 doubles
Jab/Cross Switch - 20 reps
Hook/Uppercut switch - 20 reps
Mui Thai Knee Kicks - 20 with 10 doubles each side
Ball Kick - 30 reps each side
Side Kick - 30 reps each side
Back Kick - 25 reps each side
Three direction Kick - 72 reps
Side Lunge with high sword/low hammer - 15 reps each side
Step drag/claw/low punch - 15 reps with 10 doubles each side
High Block - 30 reps
Inward Block - 30 reps
Outward Block - 30 reps
Downward Block - 30 reps
Front Shuffle with high block/low punch - 15 reps
Knee/Back Kick - 15 reps each side
Front and back knucles/ball kick - 10 reps each side
Elbow series - 30 reps
Vertical Punches - 100 reps
cooldown stretch
Meals
Breakfast - Scrambled egg whites & rice
Snack - Protein shake
Lunch - Chicken & mushrooms with rice
Snack - Protein Shake
Snack - Cheese String
Dinner - Chicken breast with potatoe
Workout
-Slow motion 3-in-1 Push-ups
-In & Out Shoulder Flys
-Chair Dips
-Plange Push-ups
-Pike Presses
-Side Tri-rises
-Floor Flys
-Scarecrows
-Overhead Tricep Extensions
-Two-twitch Speed Push-ups
-Y-Presses
-Lying Tricep Extensions
-Side-to-side Push-ups
-Pour Flys
-Side-leaning Tricep Extensions
-One-arm Push-ups
-Weighted Circles
-Throw the Bomb
-Clap or Plyo Push-ups
-Slo-mo Throws
-Front-to-back Tricep Extensions
-One-arm Balance Push-ups
-Fly row Presses
-Dumbell Cross-body Blows
Ab Ripper
30 minute outdoor biking.
Meals
Breakfast - Scrambled egg whites & rice
Snack - Brown Toast w/ Butter
Lunch - Ground Beef & hard boiled eggs
Snack - Granola Bar
Snack - Protein Bar
Dinner - Ground beef with mushrooms,red peppers, onions and garlic
Protein Shake
Workout
-Slow motion 3-in-1 Push-ups
-In & Out Shoulder Flys
-Chair Dips
-Plange Push-ups
-Pike Presses
-Side Tri-rises
-Floor Flys
-Scarecrows
-Overhead Tricep Extensions
-Two-twitch Speed Push-ups
-Y-Presses
-Lying Tricep Extensions
-Side-to-side Push-ups
-Pour Flys
-Side-leaning Tricep Extensions
-One-arm Push-ups
-Weighted Circles
-Throw the Bomb
-Clap or Plyo Push-ups
-Slo-mo Throws
-Front-to-back Tricep Extensions
-One-arm Balance Push-ups
-Fly row Presses
-Dumbell Cross-body Blows
Ab Ripper
what kinds of excercises do u do in the ab ripper?
Meals
1 Brown Toast w/butter
2 Eggwhites,mushrooms
3 Cheese String
4 Granola Bar
5 Lean ground beef
6 Protein Shake
Workout
Plyometrics
Hey Mary,
Not sure if you'll know how to do these from looking at the names but I can show you the routine next time.
Each excercise is 25 reps so by the end of the routine, you've done like 300+ sit ups.
(25 for each)
1 In & outs
2 Seated Bicycle 25 fwd and 25 backwrds
3 Seated crunchy frogs
4 Crossed Leg or wide leg sit ups
5 Fifer Scissor Kicks
6 Hip rock and raise
7 Pulse up, heels to the heaven
8 Roll up, V Ups
9 Oblique V Ups
10 Leg Climbers
11 Russian Twists (50 reps)
These have fancy names but its nothing you havent seen before.
Tina can show you some of them if she remembers. If not, i'll show you next time.
ok cool
wow 300+ situps!!!
:S
mary - the ab ripper routine is nuts! but it works! :)
Meals
1 Brown Toast w/butter
2 Peppered Ground Beef
3 Protein bar
4 Granola Bar
5 Egg whites & rice
6 Chicken & Mushroom sandwhich
Workout
Wide Front Pull-ups
Lawnmowers
Twenty ones
One-arm Cross-body Curls
Switch Grip Pull-ups
Elbows-out Lawnmowers
Standing Bicep Curls
One-arm Concentration Curls
Corn Cob Pull-ups
Reverse Grip Bent-over Rows
Open Arm Curls
Static Arm Curls
Towel Pull-ups
Congdon Locomotives
Crouching Cohen Curls
One Arm Corkscrew Curls
Chin-ups
Seated Bent-over Back Flys
Curl-up/Hammer Downs
Hammer Curls
Max Rep Pull-ups
Superman
In-Out Hammer Curls
Ab Ripper
Meals
1 Brown Toast w/butter
2 Ground Beef w/rice
3 Protein Bar
4 Granola bar
5 Stuffed Mushrooms w/rice
6 Protein Shake
Workout
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-ups 1
Super Skaters
Wall Squat
Wide Front Pull-ups 1
Step Back Lunges
Alternating Side Lunges
Close Grip Overhead Pull-ups 1
Single Leg Wall Squat
Dead Lift Squats
Switch Grip Pull-ups 1
Three-way Lunge
Sneaky Lunge
Reverse Grip Chin-ups 2
Chair Salutations
Toe Row Iso Lunge
Wide Front Pull-ups 2
Groucho Walk
Calf Raises
Close Grip Overhead Pull-ups 2
80-20 Seibers Speed Squat
Switch Grip Pull-ups 2
Ab Ripper
Meals
1 Brown Toast w/butter
2 Egg whites and mushrooms w/rice
3 Granola bar
4 Protein Bar
5 Corn Beef
6 Half a steak and half a lemon salmon.
Workout
Rest
Saturday's meals
- Egg whites and mushrooms, rice
- Pizza Hut - 2 slices (cheat)
- Veggies, egg rolls (3), bbq on a stick (1) (cheat)
- grapes
- spiced chicken and rice with bubble tea (cheat)
Saturday's Workout
- Did cardio x and ab ripper x in the am
I usually don't workout on Saturdays but I knew I was going to be surrounded by cheat foods so I threw in an extra cardio x and ab ripper.
Throwing in another extra cardio x and ab ripper sometime this week to burn more.
Meals
1 Brown toast
2 Egg Whites and mushrooms
3 cheese string
4 Granola Bar
5 Protein Bar
6 Grilled Pork
7 Cheese String
Workout
Cardio X 40 minutes
Meals
1 Western on brown toast
2 Ground Beef
3 Cheese String
4 Protein bar
5 Egg whites and rice
7 chicken & mushroom pita
8 cheese string
Workout
-Basketball for an hour
- Kenpo x for 60 minutes
Yesterdays Meals & Workout
1 Brown Toast
2 Ground beef with onions
3 Granola bar
4 Protein Bar
5 Protein Shake
6 Half a steak and half of plain mashed potatoes
Workout
Core Synergistics
So I weighed myself yesterday at Shei's house and according to her digital weigh scale, i'm 190! OHHH YEAHHH!!!! From 205 to 190.
I'm going to work hard for phase 3 and really kill myself to up the results. Can't wait till the photoshoot.
It's morphin time!
wow u lost 15lbs??
impressive!
Yesterdays Meals
1 Brown Toast
2 Ground Beef
3 Protein Bar
4 Chicken and Mushroom on a Pita
5 Frappacino at the airport
Yesterday had to drop off my cuz and my bro at the airport so it was a rest day.
Today we're doing Cardio X.
15 lbs lost! the last 5 more will be hard so i must work hard to knock em out!
BRING IT!
great job dude!
Meals
1 Brown Toast
2 Granola Bar
3 Chicken and mushrooms w/rice and 2 empanada's
4 Proten Bar
5 Ground pork and rice
6 Protein Shake
Workout
None as i'm feeling under the weather. Trying to fight it off and see if I can go hit it hard tomorrow.
Week 9
1 Brown Toast
2 Beef steak with onions, mushrooms and chicken strips
3 Granola Bar
4 Protein Bar
6 Steak with onions and potatoes
7 Protein Shake
Workout
Plyometrics
and an hour of basketball prior to plyometrics
keep it up ed.
your making great progess!!
Week 9, day 58
Meals
1 Brown Toast
2 Ground Beef
3 Cheese String
4 Protein Bar
5 Ground beef w/onions and shrooms and 3 SMALL pieces of ribs
6 Protein Shake
Workout
Chest & Back
Ab Ripper
Thanks Jay,
Gotta kill it the next two weeks before the pics!
Gotta look like you and Rob you know lol.
No veins for me yet though =(
Soontime
No viens??
no i'm sure you have viens
let me inspect
and maybe I'll recruit you for the Vein club lol
Week 9 Day 59
Meals
1 Brown Toast
2 Ground Beef with onions, garlic, red peppers
3 Granola bar
4 Cheese String
5 Egg whites w/shrooms
Workout
Basketball from 6:45 7:45
Alternating Shoulder Press
In & Out Bicep Curls
Two Arm Tricep Kickbacks
Repeat again
Bicep curl to arnold press
Concentration Curls
Chair dips
Repeat again
Upright rows
Static arm curls
flip grip twist tricep kickbacks
Repeat again
Seated Shoulder flys
Crouching cohen curls
Lying down tricep extension
Repeat again
Congdon curls
Side Tri-rice
In and out straight out shoulder flys
Repeat again
Basketball from 11:30pm to 1:00am
hahah wicked job Eddie. and im sure you can find the veins. and im not in that great of shape lol hahah so you dont have to catch up to me lol hahhahaa.
lets get it done son!
Friday, April 25
Meals
1 Brown Toast w/butter
2 Egg whites & mushrooms
3 Granola Bar
4 Cheese String
5 Ground Beef
Workout
Rest Day
Yesterdays Meals
1 Egg whites w/onions, garlic,cheese and potatoes
2 Korean BBQ
3 Dinner with the Graham brothers @ Pizza Rustica. Had some calamari, philly cheese steak pizza and Dulce dessert.
Workout
in the AM I did Cardio X and Ab ripper.
Overall Saturday we didn't eat too well but thats okay. It was worth it to chill with the Graham bro's and that asian telling us that Monster joke.
Hey Rob, let me borrow some veins, I need some!
I'm sure we'll see the veins at the photoshoot :D
mMMmm Korean BBQ
Yo
let's go stalk raptors in game 6 lol
maybe we'll find darek martin!!
Sundays Meals
1 Cheese Ommellette and rice
2 Grilled pork
3 Lean ground beef and made them into burgers.
4 A drumstick of broiled chicken
5 Strawberry Banana Frozen Yogurt
Workout
Played ball from 1pm to 4pm
Week 10
1 Brown toast
2 Pork Sausage 2 links
3 Cheese string
4 Granola Bar
5 Seasoned pineapple chicken breast
workout
Chest, shoulders & triceps
Ab Ripper
hey eddie, this is what i usually do for my carb drop. i will give you sugestions for you afterwards since you are leaner then me.
mon-wed: low carbs... as in really really low. pretty much veggies and meat for every meal except post workout. regular amounts of water.
thurs: same as before but cut fluid/water intake in half.
fri: same diet but cut water in half again. you may not wanna work out too hard today.
sat morning: sugars sugars and more sugars. keep liquids really low but you wanna get a ton of sugars in you. i usually do powdered candy but w/o water that sux alot. jam is really really good as well. when we do our pump up, eat jam b/w sets.
* no for you since you are leaner you may wanna make some changes. on thurs and friday you may wanna introduce carbs to push the water into your muscle cells a bit earlier. i do it only on saturday morning since i dont wanna spill over and look like i have more fat. since you are leaner, it wont make that big of a diff. i would introduce carbs for your last 2 meals on thursday. and every meal on friday have carbs. keep the water recommendations the same as before.
if you are really not sure if you wanna intro carbs that early, do it just friday or the last couple meals of friday.
most important thing tho is to watch water intake!
good luck buddy!
Thanks dude!
Will definitely follow these instructions to get that ripped look for the photoshoot.
Friday I won't be working out as hard.
I'm probably going to do stationary bike (moderate pace) with the sauana suit on to push out that last bit of water.
Meals
1 Brown Toast
2 Chicken Breast
3 Banana
4 Granola Bar
5 Grilled lean ground beef and pork sausage
Workout
Back & Biceps
Ab Ripper
are u ready for the pics? I want to see some veins!
bring on the viens ed!!
I gotta pump some weights to make the veins pop out booooo!
Wed I did Plyometrics and ate chicken breast for pretty much all my 5 meals. No carbs same amount of water i usually have in a day.
Thursday, did 40 minutes of stationary bike and ab ripper.
Meals were the same, all chicken breast, no carbs, no sodium. For dinner had Sausage pork.
Cut my water intake in half.
I started to feel a little bit weaker by the end of the night but thats alright, I slept it off.
Today is a new day and same thing, will be eating nothing but chicken breast for all 5 meals but will be introducing some carbs like sweet potatoes starting at 5, then 7 then at 9. Still no sodium and cutitng the water in half again from Thursdays intake.
Going to the gym and do 30-40 minutes of cardio on the bike again with my sauna suit on and sweat like a fucken sweaty eddie.
Photoshoot tomorrow!
Woot! Then cheating all weekend muhahahahahahahaaaaaaa!
Post a Comment