preventative action against fat and sag

Most of you know that I go to the gym, lift weights and eat A LOT, but other than that you don’t know many of the specific details, because of course if you’re not into lifting weights, hate going to the gym and don’t care about the way you eat I wouldn’t sit down with you and attempt to have an in depth conversation about why you should work out and what you should eat because motivation to start and stick with something needs to first come from yourself, not from someone telling you what’s best for you. This is why I always just let people ask me about what I’m doing and what I’m eating rather than throwing it all at them in an “I know best” kind of way. I really can’t say that I know best, or am an expert, I’m always trying to learn new things and improve on what I’m doing.

If anyone is curious about what I’ve been doing and what I’m currently doing I will try to include as much detail as I can!

I did a muscle building phase for 2.5 months, from mid January up until last week. I was planning on continuing this for 2 more weeks but I got sick with flu, so have been out of the gym for a few days with a reduced appetite…blahh. I took getting sick as a sign that it was time to change things up when I’m back in the gym and also change my nutrition a bit.

For the two and a half months of gaining I was eating 2000 calories a day…..and I must say it was amazing!! This is what a typical day would look like for me.

Breakfast was usually multi grain toast with organic peanut butter, and eggs or greek yogurt and Ezekiel cereal

protein shake

lunch would usually be tuna with brown rice or multi grain bread

afternoon snack usually a vega protein bar

dinner would be lean poultry or fish and salad with brown rice or multi grain pasta with home made sauce. I made a lot of very hearty meals for my dinners….think red thai coconut curry, and pastas with parmesean.

another protein shake or cottage cheese.

This was a lot of fun, because I got to eat a lot……and a lot of healthy fats! At first I needed to really keep track of my calories to make sure I was eating enough, after a week or two it became easier and I was able to consistently stuff my face :)

Of course you can’t just eat like this, you have to work hard too! I normally worked out 5 times a week, focused primarily on weight training, not much cardio. a couple of my days would focus on smaller muscle groups and 3 days on the larger groups. I trained the smaller muscle groups to strengthen them because they do assist with some of the larger exercises i.e. triceps with chest and biceps with back exercises.

Biceps and Triceps:

I alternate between working the bicep and tricep, I do 4 sets of each exercise one with a warm up weight, 2 heavy sets then last set to failure

  • overhead tricep extension
  • barbell bicep curl
  • tricep cable pull down with rope attachment
  • hammer curls
  • tricep kick backs
  • standing cable curl
  • tricep dips
Shoulders:
  • shoulder press
  • front raises
  • lateral raises
  • rear deltoid flys
  • low pulley deltoid raise
  • another pulley exercise that I forget the name of (bahaha)
Chest:
  • Bench press (usually with dumbbells unless I’m working out with someone who can spot me, then i’ll do barbell)
  • incline press
  • decline press
  • pectoral flys
back:
  • assisted chin up
  • wide grip lat pull
  • bent over barbell row
  • dumbbell rows on bench
  • seated cable row
  • some other row I can’t remember the name of (LOL)
Legs: This is where I’ve done the most work, seen the most results and also don’t stick with a consistent routine, I’ve switched up a lot between machines and free weights because I wanted to see fast gains in my legs. Going as heavy as I possibly could on the machines is what helped me see gains quickly with the legs.
routine 1
  • barbell squats
  • stiff legged dead lift
  • leg press
  • dumbbell lunges
  • calf raises
routine 2
  • leg press (not the lying one, the other one)
  • dumbbell lunges
  • glute kicks
  • hamstring curls
  • leg raises
  • adductor machine
  • abductor machine
  • calf raises

That’s what I did for 2.5 months and it was awesome! What’s next? Well, with increasing calorie intake by that much I of course gained muscle mass, and it’s impossible to gain only muscle when gaining, so inevitably I gained some fat as well. So it’s now time for me to cut calories while still keeping my protein high, and increasing my cardio.

The eating has already begun and this is what a typical day looks like for me..and it’s approximately 1300 calories

1/2 cup oats, 1/2 cup blueberries, 1/2 cup egg whites and 1 whole egg

1 apple and 10 almonds

6 oz ground turkey, 1/2 cup brown rice, broccoli

protein shake

6 oz chicken, 1/2 cup brown rice, asparagus

protein shake + 1/2 cup cottage cheese

I am still experimenting a bit though so this might not be it for the long run. I tried something different this morning because I was craving something more raw, vegetable rich and organic but still able to provide me with my much needed carbs. So I made a green smoothie!

here is the recipe

1 cup mixed leafy greens

1/2 cup blueberries

1/2 cup cold water

4 table spoons raw cacao

2 table spoons vega vanilla almond smoothie mix

in addition to this I had 2 whole eggs. I felt a lot more energized from this than I did from the oatmeal, egg whites and blueberries…..plus this tasted like chocolate! and has very similar macro nutrient break down so I will likely be switching to this as my breakfast! mmmmm chocolate om nom nom. I also might include more fish into my diet to switch it up between the turkey and chicken sometimes.

my workout plan until the end of July will be similar except I may go a bit lower on some of the weight and have no rest time in between and do super sets (alternating between two exercises with no rest) instead of one set after the other of the same exercise or instead of rest between sets do something cardiovascular between sets like burpees, switch lunges etc. I will also be doing two cardio sessions a week on the days that I’m working the smaller muscle groups.

I thought it over and I’m not going to be tracking my progress by weighing myself and taking body fat percentage because I realize that I should be working out first and foremost because it’s good for my health and I feel good! and the number on the scale really means nothing, and I’m not sure how much my body fat percentage matters either, although I do recognize that it’s more important than weight….I’m not so sure how concerned I should be with it because it’s difficult to accurately measure and lets face it….when you’e got big boobs that’s going to throw things off quite a bit. I remember when I was at my skinniest which was about 105 lbs a year and a half ago my legs were literally sticks, no fat, almost all bone and I was still around 19% body fat which didn’t seem right. So I don’t really care about measuring that for progress, I’m going to stick with good old fashioned tape measure and paying attention to body proportions/balance rather than size alone. When I was at my skinniest I was something like 35-24-33….in other word no ass at all. I estimate I’m around 20 lbs more now, but I actually feel I look a lot better because my measurements are now balanced with 37-27-37. I imagine in a couple months with all my work I will just be a leaner version of the same shape, approx. 35-25-35

I’m glad I started heavy weight training now rather than waiting until I ended up with a body like this in my 40′s

Hoping my body will look more like this in my 40′s because I’m taking preventative action against fat and sagginess lol

I’m so happy to be finally going back to the gym today, being away from it for almost a week has been almost earth shattering! lol. I guess when something becomes an important part of your life it’s difficult to stay away.

Stay tuned for my next post “Why the f*@ck don’t pro male tennis players get a hair cut?” where I attempt to find what their logic is for having such long hair for such a sweaty sport.