Another week in the books!
Seriously where has this week gone. Furthermore where has this past year gone. Celebrated the entire week knowing I completed an entire year of transformation. I was super emotional, as its been a long time since I've committed to another like this. I've always given up a couple of weeks in but yet here we are talking about it. Here we are sharing stories and trying to help others better themselves each day as well. I really cannot tell y'all enough how thankful I am for you.
Didn't get to do a whole lot this week, I'm striving to branch out and do something out of my comfort zone each week. One of my mini victories was I fit into a size XL tshirt. This is a huge milestone for me as when I started this journey I was wearing a size 6xl tshirt.
Seriously where has this week gone. Furthermore where has this past year gone. Celebrated the entire week knowing I completed an entire year of transformation. I was super emotional, as its been a long time since I've committed to another like this. I've always given up a couple of weeks in but yet here we are talking about it. Here we are sharing stories and trying to help others better themselves each day as well. I really cannot tell y'all enough how thankful I am for you.
Didn't get to do a whole lot this week, I'm striving to branch out and do something out of my comfort zone each week. One of my mini victories was I fit into a size XL tshirt. This is a huge milestone for me as when I started this journey I was wearing a size 6xl tshirt.
So once again thank you for stopping in again this week, thanks for the texts, thanks for the messages they all keep me moving forward each and everyday.
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Quote of the week:
Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending... - Carl Bard
After years of wallowing around wishing I could start over, I finally let that go and started a new beginning searching for a better ending. This journey has opened my eyes to a lot of how I used to be, exposed some short comings and I've vowed to not go back to where I was. It's been a crazy ride and I'm still learning new things about myself everyday.
Workout of the week: Arms
Cardio - 20 minute warm up cardio
Standing Biceps curls - 3 sets 10-12 reps each
Tricep pulldowns - Reps of 30,20,10 raising weight, rest 1 minute then reps of 10,20,30 lowering weight x 3 sets
Crunches - 75
Seated Biceps curl (preacher curl machine) - Reps of 30,20,10 raising weight, rest 1 minute then reps of 10,20,30 lowering weight x 3 sets
Crunches - 50
Skullcrushers - 3 sets 10-15 reps last set till failure
Assisted Pullups - 3 sets 5-8 reps last set till failure
Cardio - 10 minute cool down
Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.
It is important to remember every few weeks to switch up the workouts a bit, would love to hear some input from you all about what I should do next.
Meal Prep of the week:
Well I didn't end up making Chili this week, so that is going to be pushed till this week which is great because its been a bit cooler. As for what I did for the week, I made a Keto friendly take on beef and broccoli, because one of the things I miss most on this diet is good Chinese food. Beef and Broccoli, with cauliflower fried rice was my go to meal most of the week. Thursday night I ordered some dry rub wings and enjoyed those as well. For breakfast I stuck to some eggs with sausage and a couple strips of bacon with a cup of black coffee. A lot of people overthink their meals on Keto and I'm here to let you know keep it simple and just sub out what's not allowed and simply sub something in or leave it out. You will not miss anything I promise.
I came across a few Keto friendly snacks this week first F-Bombs Cheese crisps my gym had them for $1.00 a bag and they normally are closer to $6 so I bought them all. I also stumbled across these protein bars by a company called Grenade called Carb Killa. First they have a ton of interesting flavors and if you are doing strict Keto you will probably stay away from these as they do contain Malitol. I do not have any weird spikes from Malitol so I indulge on occasion.
I came across a few Keto friendly snacks this week first F-Bombs Cheese crisps my gym had them for $1.00 a bag and they normally are closer to $6 so I bought them all. I also stumbled across these protein bars by a company called Grenade called Carb Killa. First they have a ton of interesting flavors and if you are doing strict Keto you will probably stay away from these as they do contain Malitol. I do not have any weird spikes from Malitol so I indulge on occasion.
What I'm excited about next week:
Next week marks 1 year of going to the gym. I just worked on my diet for the first couple of weeks and then decided one day to walk into the gym and make things happen. I'm also excited to announce I need new jeans again. I'll be down to a size 40, holy shit a size 40 I haven't seen that since High School. I'll post some pictures next week in what I started out in and where I am today so stay tuned. I'm also excited to start planning a big trip next year. I plan on hitting my goal and with that I have neever been to Europe and I'd love to make a trip and explore while enjoying how I've changed my life. Also contemplating buying a mountain bike, I have a couple of friends that bike a lot and I think it would be fund to add some trial riding into the routine along with Golf.
Question of the Week:
How do you track your macros, and workouts?
I've used so many different trackers for this, what I've settled on is an APP called Carb Manager. Carb Manager the free version to be specific. It's very plug and play, put in your goals, your measurables and it spits out a formula for you. A huge database of food and you can even scan barcodes if its not in there and manually enter things.
For my workouts I have a Samsung Galaxy watch that tracks: Steps, heart rate, sleep, workouts everything. If you are an Android user and looking for a smart watch I do recommend this one. It's also waterproof and I use it when I swim as well.
For my workouts I have a Samsung Galaxy watch that tracks: Steps, heart rate, sleep, workouts everything. If you are an Android user and looking for a smart watch I do recommend this one. It's also waterproof and I use it when I swim as well.
Shoutout of the week:
I think this is going to become my favorite section of this whole blog. If I've learned anything on this journey its been to never let those that helped you along the way go unforgotten, so many people have played a vital role in my everyday life and I'm truly blessed to have them there. This weeks shoutout goes to: The Gentleman's Club
Justin S
Not even sure where to start for this shoutout. Justin and I have been close since college, and we are constantly badgering each other with something. Justin does whatever he can to assist his friends whenever he can. He's my goto guy when I have car problems, or need some car repairs. He's more than that though, he will drive 4 hours to help you move, or just to hangout and make sure everything is ok in your life, even when things aren't falling into place for him.
When I told Justin what I was about to start on, he told me to jump in with both feet and don't look back. Don't listen to what the haters say and just keep driving forward. He's listened to me gripe over and over again this past year and he's always there to listen too. When Justin started his journey to get back into shape he wasted no time in coming to me and asking me things and picking my brain for the knowledge I have learned so far. I hope you pick your journey back up Justin and keep grinding, shit will get better and easier I promise. I can give you the same advice you gave me, jump in with both feet, don't look back and stick your middle finger up to the haters.
Wade BWade is another important brother from another mother in this journey. Wade is my pledge brother from my fraternity and though we don't talk every week when we do it's always full of insight and praise for one another. I've complained and you've listened, when I've wanted to quit you've offered some tough love that has kept me going. I look forward to every chance we get to chat, and or see each other even though we live across the country from one another. When you and the next member of the gentleman's club came to visit I was ashamed of who I had become and when you guys left I started making my life better. Friends like you are a once in a lifetime find and you went as far as take time off just to come visit me when I was back home. I look forward to our next conversation and hope I can inspire you just half as much as you've inspired me.
HiggzMy dorm room Kool-Aid drinking, music sharing, back road driving signing at the top of our lungs brother. Much like Wade and Justin you were there from the jump. When you were here you were all about getting your steps in even on vacation. That started to fester with me that it didn't matter what I was doing I could always squeeze in at least some steps. You are one of the busiest people I know and still made time to go to the gym, walk around and do something. We should chat more often but when we do it goes for hours and feels like we never stopped chatting from the previous time. My goto guy for a quick playlist for the gym, or a playlist to get me out of my feels. Music influences me as much as my friends and thats just one of the million reasons i'm grateful to have you guys in my life. You've had a great 12 months and its going to just keep getting better, I'm proud to call you brother.
HiggzMy dorm room Kool-Aid drinking, music sharing, back road driving signing at the top of our lungs brother. Much like Wade and Justin you were there from the jump. When you were here you were all about getting your steps in even on vacation. That started to fester with me that it didn't matter what I was doing I could always squeeze in at least some steps. You are one of the busiest people I know and still made time to go to the gym, walk around and do something. We should chat more often but when we do it goes for hours and feels like we never stopped chatting from the previous time. My goto guy for a quick playlist for the gym, or a playlist to get me out of my feels. Music influences me as much as my friends and thats just one of the million reasons i'm grateful to have you guys in my life. You've had a great 12 months and its going to just keep getting better, I'm proud to call you brother.
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| Face Change in a year |
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| One year of gym gains |
5 mile record on the stationary Bike
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| T-Bar rows Personal Best |
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| CarbKilla bar |
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