Body fat testing is not miserable, nor is it expensive. You can have it completed at about any gym or fitness center. Simply ask if they have an practiced professional who can assess body composition.

It’s also a great idea to snap ‘before and after pics’ and post them someplace you will discover them every day.

However most importantly, assess  5 – 10 various aspects of your advancement.
My most flourishing clients measure everything in their life that’s affected by their weight loss, usually on a simple scale from 1 – 10, such as:

- their daily vigour level
- the way they feel when they glance in the mirror
- their mental attitude
- the way they fit into their apparel
- their level of mental concentration
- their endurance in their workouts
- the compliments they experience from people
- their waist, hips, and thigh measurements
- their body weight
- their body-fat level

Make a rich list of ways you can evaluate your progress – however be sure to add affairs that are truly essential to YOU. If having loads of  is profound to you, then you should be evaluating your vigor level every day to check if your diet and/or workout routine are doing their job.

On the other hand, if you already experience a mass of daily vigor, than you may not want to measure that – you may choose to assess other affairs that are more fundamental to you at your current stage of life.

Take time to create your list, then write your advancement in a everyday diary every day for each of the categories on your list. Then get an medium for the complete day, and write that average at the top of your page.

Do you think that what is working for them now is the exact same things that worked for them in the past when they were first starting? or when they were intermediate? No of course not they had to try many different things to find out what actually worked. So why would you expect that you can just start using their present day routine with little or no experience and expect to achieve similar results?

You need to see behind the scenes and find out what routines they did in the beginning, what diet changes they have made, and while were at it why not see some pictures of the actual progress they made along the way. If you expect to achieve results over night your going to be very disappointed. So seeing a realistic picture time line of the changes that took place over time(no matter how insignificant they may appear) will help keep you on the right track to making continued progress.

Well your wishes are about to be granted. I have found a bunch of my old training logs, diet logs, progress pictures, measurements/statistics, and even some old videos of me working out at home when I was much smaller. This info goes back to 99 when I first began and continues all the way to present time. So you will really be able to have a detailed look at the journey that got me to where I am TODAY. Hopefully this insight well help you reach your fitness goals and dreams as well. Now were talking about over 10yrs worth of info, so there is bound to be some gaps here and there. It may not be an absolute complete day by day journey for the past 1o years, but it should definitely provide a lot of information and display how my routines and training style has changed throughout the years.

There is a ton of info for me to post, so this will be an ongoing series on my blog and will  last for a very very long time, so sit back and enjoy the journey as I show you how I actually went from a skinny no nothing very weak to a really proud and strong physique.

Please remember I’m here to help you out so PLEASE ask questions, leave comments, provide suggestions, basically INTERACT and lets make this a great experience for everyone that comes to the page.

My name is Miguel Nunez and I’m a current student at The University of Texas at Brownsville, majoring in human health performance with a minor in Biology. I was an athlete in high school and figured I would always stay in shape no matter how old I became. Graduating from high school in 2002 I was185 lbs. I thought I would always remain in great shape by playing sports and not having to pay any attention to my diet. I wasn’t concerned with  eating late night or over eating at times without realizing it. Over time I noticed I couldn’t move as well as I could back in high school, but yet I continued to ignore the issue and make excuses to myself . Eventually I ended up getting to a point where I jumped on a scale and was shocked when I noticed  it read 248lbs. I slowly began trying to get back back to where I was throughout high school without changing my eating habits.

You know they say things happen for a reason and I am a firm believer of that. About  2 or 3 months after I jumped on the scale and noticed the extreme change in my weight, My brother was told by a doctor to change his diet because of high cholesterol and my father turned diabetic. My brother and father both had the same type of eating habits as me. From the day they both got checked I grabbed my cell phone and called my close friend Personal Trainer Courtney and explained the ordeal and said he could help me out.

Courtney explained to me that things were going to be tough and not to be concerned about how much weight I was lifting at the gym, but rather to concentrate on proper form and doing the exercises correctly. So I made a commitment to myself, not to let the temptations of my surroundings get the better of me. I arranged a schedule to fit my lifestyle using  a time sheet. I figured out when I was going to cook my meals for the week and when I was going to work out. I was determined to make sure nothing got in the way,but  of course I made time to study for school.

After a span of 3 months of hard work I noticed a HUGE change. Going from 248 pounds and 32 percent body fat, I jumped down to 188 pounds with 16 percent body fat. Not only did my family notice but people that hadn’t seen me in a while noticed and were just shocked at the results I had achieved. Now every day I wake up and look in the mirror. I remember the hard work I put in and remember it’s wasn’t easy, it took a lot of will power and sacrifice. I thank my family and friends for being supportive in the decision I made to better my lifestyle. For those who are thinking of starting off just remember anything is possible with a little bit of will power and desire.

You are never a loser until you quit trying!!!

Rest Day

Diet & Supplementation

Meal 1: 2 cups watermelon, 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds, 2 tabs Cellucor p6 extreme

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

Meal 4:1 scoop Cellucor Nitro-Sport Protein

Meal 5: 8oz baked potato, 6oz chicken

Meal 6:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 7:4oz chicken 1 cup green beans

Meal8: 2 scoops Casein Protein powder

Cut the hair yesterday night and it feels good to have short hair again and not have to wear a hat every where. It felt good to take the day off so I can really hit lower-body hard tomorrow. Already noticing that my chest and arms are appearing much harder and fuller. Must be the effects of cellucors M5 Extreme kicking in already.

I hear it all the time from people in the gym “I was doing so good and then I messed it all up during the Holidays” These people made a choice and decided to use the Holidays as an excuse to explain why they aren’t where they wanted to be. They have the mindset that if they messed up a little bit on their plan, then they might as well just start all over or quit. They are going to let one or two days off give them an excuse to take much more time off  or worse yet stop their fitness plan altogether.Remember if your looking for an excuses not to stay in shape, you can always find one. So stop looking!

You can’t let little slip ups or a few planned days off for vacation ruin everything you have already done and accomplished. You need to except that you are going to make mistakes, but you can’t let those mistakes get you down and upset. If you allow one missed workout or bad day of eating to get you so upset that your going to quit on your fitness plan, you will never reach your fitness goals and will stay very frustrated.

So the best advice I can offer you is that if you experience a set back in your fitness plan , just put it behind you, learn from it, and continue on right where you left off. Don’t give your mistake or day off another thought and definitely don’t allow it to mess with your mental focus. The past is the past and your main focus should be on where you want to be in the future and your not going to get there any faster looking back to see all your mistakes and worrying about what you could have done differently.

When I was growing up the only meals I can ever remember eating(excluding snacks) were the core Three; Breakfast,Lunch, and Dinner. That was the norm you eat three times a day and maybe a few snacks in between. Nobody ever questioned it or really thought about changing it. Well what our parents didn’t know is that this is not the most efficient means to take in our daily nutrients.

When you really sit back and start thinking about it, it makes a lot of sense. For example if you have five tasks to complete for the day and you decide to sit down and do them all at once? in an hour? how efficiently do you think you will complete each task? You may rush through them, make mistakes,skip important steps or even have to redo them. Now if you had those same five tasks and decided to do them one at a time through out? the entire day you could spend more time on each one, ensuring that they were completed properly and with the highest level of quality possible. So why would you force your body to try and handle the breaking? down and digestion of large quantities of food all at once,when a much better and efficient method would be to give it several small quantities of food spread through out the entire day. Its easier for our bodies to properly utilize all the nutrients if we give it smaller meals to digest.

Not only are several smaller meals more efficient for your body, but it also triggers your body to store less of the nutrients as fat. Protein, fat and carbohydrates are the sources where your body goes for energy. When its not getting fresh supplies of these nutrients it It will attempt to hold on to as much extra nutrients(as fat) as possible to ensure the body can continue to function properly when no more energy sources are available. The body has this built in survival mechanism that causes it to store nutrients as fat when its not sure if more food will be provided for break down.? So when you go long periods through out the day without eating you are essentially sending the signal to your body that it could be on the verge of starving.? When you eat more often typically every 2-3 hours you reassure your body that it will constantly have a fresh incoming source of nutrients for it to use? and there is really no need for much of it to be stored as fat. Therefore this will allow your body to break down and use the food that you digest more completely and efficiently and the end result is your bodies metabolism will be naturally elevated. Your metabolism is what determines how many calories your body is able to burn each day. So having it elevated will help you stay leaner even without a lot of extra cardio.

If you are still only eating three times a day and your not getting the kind of results you have been looking for maybe its time you make a change. You don’t have to eat seven to eight meals like I do , but you should definitely try adding? a few more into your meal plan and see how it works out.