Tag Archives: motivation

What Supplements Do I Take?

Losing 120 pounds is not easy.  It takes time, dedication, and persistence.  To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

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I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food.  I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery.  The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts.  I also use the whey protein in my nighttime smoothie.  I blend the protein with frozen berries and almond milk for my last meal of the day.  I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need.  Whey protein can also be used for cooking.  I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin.  The pre-workouts delays fatigue while improving reaction time and muscular endurance.  I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4  I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.  I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder  or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine,  and aspirin.  I use this supplement as a fat burner and appetite suppressant.  I am not recommending a particular brand because I think you should do research on this before taking.  I take one pill first thing in the morning. 

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak.  These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa.  These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil.  I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible.  Most the processed foods I eat come from foods like my protein bars.  I try not to drink too much alcohol, maybe once or twice a month.  Over the past 6 months, I have cut out fast food altogether.   Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether.  I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work.  I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day.  Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

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RYDW!!! RACK YOUR DAMN WEIGHTS!!!

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There are very few things in my life that are organized.  My car is a mess, I don’t have the cleanest house, and my desk at work looks like a small bomb went off on it.  But when I leave my area in the weight room it’s clean and organized,  because it’s called being courteous to other people.  Nobody wants to take 600 pounds off the leg press machine you just 1/4 repped 10 times and thought “I smashed it, Bro.”

Walking into the weight room and seeing that everything is nice and neat and placed in the correct spot, I feel a sense of pride for my fellow gym goers, who have respected gym protocol.   But… This is almost never the case. Walking into a public gym is like walking into a hurricane disaster zone.  The dumbbells are scattered all over the room, and weight plates are just thrown into the most random places. Oh yeah, where the hell is the other clip?

Now I know weightlifters are not considered the, “smartest people.”  All you have to do is match the shape and size of the weights together, and put dumbbells back in numerical order.  It’s not rocket science people, a 1st grader can do it.  The gym workers are not your personal cleaning ladies.

The next time you’re at the gym, take a few seconds out of your busy routine and RACK YOUR DAMN WEIGHTS!  And can someone PLEASE, find the other damn clip!

 

Chasing Greatness!!! What Happens When You Reach Your Goals?

As a High School Football Coach, I get to see dreams achieved and dreams shattered in a blink of an eye.  Athletes are constantly chasing goals that many say are impossible. But, seeing players reach out and take them through hard work, dedication, and a desire for greatness is many times a once in a lifetime opportunity.

So what happens when they accomplish their goals? They have reached what they thought is the greatest moment of their life, and everything that they have worked for is now theirs.  Where do they go now?

They go out and set another impossible goal. Life is about small moments of greatness that so few ever reach. Many people never reach their goals because they are too scared or too unwilling to do whatever it takes to reach their goals.  When things get hard people either fold under the pressure or rise to the occasion and prove their greatness.

People always ask, “Why do you coach? Why put in all those hours for so little pay?”  I do it for these moments when I get to see dreams come true: moments of greatness.

Monday Morning Wake-Up

Each day we are faced with challenges, and it is our discipline that allows us to defeat these challenges.  We have a goal in mind and we can not allow temptation to lead us off our path.  The greatest challenges come from old habits, desires, and self-loathing feelings that lead us on a downward spiral to failure.

So what do we do?

We have to make the decision to not let our wants out weigh our needs.  We make the decision to do what is right, not what is easy, to achieve our goals.  We have to tell ourselves that we will achieve, not that we think we can, but we will achieve what we want in life, then go out there and take it.

Saturday Motivation! Find Your Obsession!!!

If I could describe my success in one word, it would be an obsession.  If you are unwilling to give everything you have into making a life change, then you will fail.  There it is, it’s as simple as that.  This isn’t just a hobby, it’s your life. It’s your goals, your dreams, it’s everything you want, and if you aren’t willing to do everything it takes to change or to reach your goal, then why start.

I workout 2 ½ hours a day, plan every single meal, track every piece of food I eat to achieve my goals.  It is extremely time consuming and tedious, but I love every second of it.  

“When passion meets inspiration, an obsession is born.”

You got that right! If your passion for doing something doesn’t get your butt out of bed in the morning, then you don’t want it bad enough.  I wake up every morning driven to succeed. I have a passion for making myself be the best that I can be.  I love setting a goal and kicking its ass then setting a new one.  

Never be satisfied!

CT Fletcher says, “satisfaction is the end of your growth.”  Take a moment and let that sink in…

When we become satisfied we begin to slip back into old habits.  We never try to push further and go beyond what we think our limits are.  Impossibilities are only set because we tell ourselves we can’t.  It’s you versus you when all said and done.  Your mind will break long before your body ever will. So, push yourself to do one more rep, run that extra 5 minutes, and do something so great that it scares you.    

CT Fletcher’s Ten Lifting Commandments (explicit): https://youtu.be/q-6M4uzur8Q

Morning Cardio Motivation

 

“A year from today, you’ll wish you started today”

As I get out of bed this morning, and go to stand-up and realize my legs feel like J-E-L-L-O.  DOMS STRIKES AGAIN!!! DOMS stands for delayed onset muscle soreness.  It’s that soreness you get a day or two after a workout.  You know the feeling of, “Oh God can’t move! Don’t touch me! No, I’m not injured, I just did legs yesterday!” Yea, that feeling.

This feeling is a lot of times the reason people either don’t or stop working out.  

This pain is necessary for growth.  Every time you workout you are tearing muscles. But, it’s when our bodies recover that our muscles grow.  After a few workouts, we stop feeling that soreness and the pain.  At this point, many people are happy. They continue doing what they are doing to avoid the soreness and the uncomfortable feeling that pushes so many away.  

But, you need that pain.  Our bodies will adapt to the loads we put on it, and if we don’t change we will remain the same.  We must be willing change our routines and try new things to overload our muscles and have that pain to grow.   

Morning run tracked by my Fitbit Charge 


Picture credit

Eating Quality and Quantity 

How I Keep to My Meal Plan

When I first started dieting, I would eat plain dry chicken breast, a few florets of broccoli from a steamer bag, and a 1/4 of a sweet potato.  It was as boring and unsatisfying as it sounds. Like so many people starting off on a diet, I did a dramatic cut of my calories, which lead to me craving junk foods.  It was this mental barrier that was the hardest for me overcome.  Food for me was a way to cope with many of my life’s problems.  I found myself addicted to sugary, fatty, and heavily salted foods, that gave me an immediate feeling of satisfaction.  But what came next? Guilt.  I found that the short-term satisfaction didn’t last as long as the guilt of, “cheating”, on my diet.

So, how do I avoid giving into my cravings?

What I have done to help limit my cravings is to add more food to my diet.  Sounds counterproductive to losing weight, right? How I have done this is by adding more nutrient dense foods to my diet.  By adding more vegetables, lean cuts of meats, and high fiber carbs, I have been able to increase the amount of food that I eat at each meal without increasing the calories.  I stay full longer and crave less junk. 

List of 20 nutrient dense foods

I also started to take my time and plan out my meals. I know everything that I’m going to eat each day.   The next step is I stick to my planned meals. I portion my meals and bring them with me to work so I have meals ready to eat.  Having prepared meals helps me from going out to eat junk for snacks and lunches. 

I also log my food in my Lose it App.  This Application allows me to see how many calories, grams of protein, carbs, and fats I’m consuming each day.  The app also allows me to sync my Fitbit.  Now I was tracking my calories in and my calories out allowing me to adjust my nutrition plan to fit my fitness goals.  

When I started eating more nutrient dense foods, my body was getting what it needed to grow muscle and slowly shed the fat (It doesn’t happen overnight people).  

Here are a few of my dinner and meal prep meals:

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus, and Spinach.

What’s for Dinner!! Dinner For 2

Shredded Chicken with Rice and Potatoes Meal of the week

How to make Oatmeal Protein bars for the week?