Well did my weight check first thing Monday morning and I was up to 198.6, I was very shocked to see my weight this high already, but at the same time really pleased.

I’m well on my way to reaching my highest weight plateau ever of 112, this is the most I ever weighed and it was four years ago in college. It wasn’t a good weight for me then, bc it required me to lose a lot of my definition. I expect this time around to be much better, bc I’m putting on the weight with really clean food choices.

That leads me to the next issue my appetite is starting to die down a bit and I’m feeling much fuller after every meal. This is because it takes a lot more food volume to reach the calorie totals that I need to put on size when the food choices are kept so clean. However I’m gonna keep trying my best to keep the food selections clean, but as my weight goes up so will my caloric needs and I may have to sacrifice some of the clean food choices in order to actually be able to consume all the food.

This is a prime example of why I tell people that have a hard time not over eating to just attempt to eat the same amount of calories with all clean food choices. Most people do not realize how much food it would take for them to eat over their maintenance caloric levels if they utilize clean food choices.

So what are clean food choices? Well the staples in my diet have always been; eggs, egg beaters, oatmeal, chicken, lean ground beef, yams, brown rice, green beans or broccoli(basically any green vegetables). There are a bunch of other choices you could use in your diet, but these have always been my go to food selections.

If your like me and have a fast metabolism and really find it hard to put on any weight, bc you just can’t eat as much food as you need to(or you get full to easy) try this trick. Always try to finish your entire meal 20minutes after the first bite. It takes around 300minutes for your stomach to signal your brain and tell it your full.

If your the opposite of me and find yourself over eating often try eating slower or consume a medium size salad before you begin your meal. The volume of lettuce will fill you up quicker with out adding a lot of extra calories.

Well these are just a few of my personal nutrition tips and tricks hope you are able to utilize them to help you in your quest to reach your fitness goal.

If you have any questions please leave a comment bellow or e-mail me at courtneydukes@time2transform.com and I will do my best to pass on my knowledge.

Thanks

Starting weight for the week was 191.4lbs

Weight is starting to coming back up, diet is changing a little bit. I will be posting the updated daily meal plans for the upcoming week.

Life is getting a bit crazy and its keeping me from updating as much as I would like. I will be doing my best to keep the log more updated this week, so I don’t fall to far behind.

It seems like no matter who you talk to at the gym the one thing they all have in common is they want ABS. Everyone wants to develop that head turning six pack that looks like it has been chiseled into their stomachs. The problem is that they don’t know how to get it or they know how , but they don’t want to change their lifestyle to get it.

Well Here Are My Simple Problems & Solutions For Developing Six-Pack Abs

Problem 1:If you don’t have relatively low body fat% you will not be able to see your abs

Solution:When desiring to obtain a six pack first look at your diet and lifestyle to determine what changes are necessary to reduce your body fat %.

Problem 2:Doing all the crunches in the world will not bring out your ABS without proper cardio and nutrition backing it.

Solution:If your body fat % is over 15% don’t even worry about doing crunches and sit-ups, instead first focus on reducing  your weight with cardio sessions and a healthy diet. Only when you have decreased your body fat % enough should you begin abdominal training.

Problem 3: You do 1,000’s of sit-ups a day and still no abs.

Solution:Remember its not always about quantity over quality. Try this in place of your 1,000’s of endless sit-ups. DO 6-8 decline sit-ups slowly(yes you read it right 6-8 is all you need if you do them properly). Lower your body in a controlled manner for a count of 5 seconds or more do not allow your shoulders to touch the bench at the bottom position. Then return to the starting position slowly again utilizing a count of 5 seconds or more. If done correctly your abdominals will get more focused work in one set then in your entire sit-up marathon.

Problem 4: No matter how much Resistance ab training you do and hours spent on cardio you are seeing no progress.

Solution:Look outside the gym for problem areas to correct.  Are you still eating fast food? Drinking sodas?, Drinking  Alcohol?, Partying too much and not getting proper sleep? Chances are you will have answered yes to one or more of the previous. If you did its time for a gut check and to really ask your self how badly do I want to make this change?

Now you probably noticed that most of the solutions listed above are pretty similar and focus more on Diet and Cardio. Why? Well its actually very simple. I have never seen someone that wanted to develop a six-pack that had their Nutrition, Cardio and lifestyle nailed down not be able to do so. What does this mean? If your searching for the elusive ripped mid-section 90% of the time the answer to the problem does not rely in abdominal training or exercises so THINK ABOUT THAT!

I know you wanted & easy way to get a six-pack, but what you found was the

TRUTH NOBODY WANTS TO HEAR

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!!!

Back & Biceps

Back

Deadlifts 180/12, 270/10, 270/10, 270/10, 270/10

Standing Neutral Grip T-bar Rows 90/12,135/15, 180/10, 180/10

Neutral Grip Lat-pulldowns 120/12, 140/10, 160/10, 160/10

Seated Wide Neutral Grip  cable rows 100/15, 100/15, 100/15

Biceps

Cambered bar wide grip barbell curls 50/12,50/12, 50/10, 50/10

1-arm cable curls 20/15, 30/12,30/10, 30/8

1-arm seated DB Preacher Curls 15/10,15/10, 15/8

Diet & Supplementation

Meal 1: , 1 scoop Cellucor Nitro-sport protein

Meal2 2 cups watermelon, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 1/2 cup white rice, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 2 cups broccoli

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Slim-Fast beverages and other products have been marketed as weight loss aides for 30 years. More recently, Slim-fast has designed a consumer calorie-controlled program in which its products are the staples of this diet plan.

Diet Claims:
The Slim-Fast program focuses on the following four components to promote 1-2 pound per week weight loss:

1. Nutritious, reduced-calorie meal plan (1200-1800 calories/day).
* Slim-Fast products are staples of breakfast and lunch; dinner is a nutritionally balanced, 500-calorie meal.
* Promotes 3-5 servings fruits & vegetables daily.
* 120-calorie or less snacks are allowed.
* Portion-control, avoidance of sugary or fatty foods and frequent water consumption are encouraged.
2. Individualized exercise program
* 30-60 minutes of moderate physical activity daily is recommended.
3. Support and advice
* Online or phone support is offered by Slim-Fast staff registered dietitians.
* Dieters are encouraged to seek help from family, friends and other dieters to strengthen their compliance to weight loss regimen.
4. Self-monitoring
* Dieters are expected to track food intake, physical activity and weight changes via online Slim-Fast tools.

Weight Loss Promise:
A 1-2 pound weight loss per week is expected.

Foods Allowed:
Slim-Fast products, vegetables, fruits, lean proteins, low-fat cheese, whole grains, salad, water and other non-calorie beverages.

Foods Restricted:
Regular candy, cookies and other sweets, fried or other high fat foods, some dairy products and snack items.

Sample Menu:

Breakfast:
Slim-Fast Meal-On-The-Go drink
1 small apple

Lunch:
Slim-Fast meal replacement bar
1 cup lentil soup
4 whole wheat crackers

Snack
1/2 cup nonfat cottage cheese with 1/2 cup strawberries

Dinner:
4 oz baked white fish
½ cup steamed asparagus
½ cup steamed carrots
½ cup steamed brown rice
2 cups spinach salad with 2 tablespoons nonfat ranch dressing
1 medium pear
Water

Evening Snack:
1 cup nonfat frozen yogurt

Nutrition Analysis of Sample Menu:*

Calories: 1415
Protein: 82 g 22% calories
Total fat: 26 g 15% calories
Carbohydrate: 229 g 63% calories
Saturated fat: 7 g
Cholesterol: 85 mg
Sodium: 2693 mg
Fiber: 28 g

Comments:

* Diet plan capitalizes on the eating habits of breakfast skippers and others who are “too busy” to eat healthy.
* Dieters are expected to purchase Slim-Fast products for their breakfast and lunch meals. This requirement becomes expensive over time, develops dieters’ “burnout” and limits individuals’ ability to select healthy, traditional options such as whole grain cereals, nonfat milk and other nutrient-dense foods.
* The “sensible” dinner meal is the most educational component of the Slim-Fast plan because it teaches dieters about appropriate portions of a moderate-calorie meal.
* Slim-Fast plan may be deficient in calcium, iron, vitamin E and other nutrients. Support such as advice from registered dietitians, food journaling, activity log and other online tools can be useful for dieters.
* Exercise recommendations are consistent with physical activity guidelines established by major US health organizations.
* Research data cited on Slim-Fast web site suggest that this plan can facilitate successful weight loss for up to two years, data beyond that is lacking.

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.