Greetings and Apologies from San Diego

Days 9-10

Days 9-10

Ok, So the last stretch of my 2 week challenge was, well...challenging. It started out w/ Sunday. Not one day after i skip a workout, do I go ahead and skip another one! The beach was just SO relaxing, and I really needed that, so I didn’t really argue when my friend asked me to go again the next day. At this point, I’m seriously thinking “God, I’m a fuck-up!” I have this mission, that’s only 2 weeks long, and I feel like I’m not really taking it seriously by skipping a workout.

Point: Yeah, I’m really hard on myself sometimes.

Counter-point: But sometimes not hard enough, or else I would’ve made it to the gym. Right?

But it gets worse. The very next day, I didn’t plan well enough and missed another workout. That’s three days in a row w/o a workout. It’s not so much that I would’ve worked out all 3 days. At most it would’ve been 2 workouts/1 rest day or vice-versa. But c’mon! Get it together man! I kinda felt like shit, so I texted my trainer/best friend, Kevin, to let him know what was up. Our convo went as follows:

Me: ok. now question for you. i missed my workout today, which means im doing 4 days in a row this week. how do i structure them so im not burnt out 2:05 PM

Me: i was thinking, full-body, upper body, lower body, and then a full-body again. and then i'll be in cali recovering on the beach next week. 2:06 PM

Kevin Hanover: craziness! that sounds like a plan. don't know what else to tell ya. ur not gonna get enough rest 2:08 PM

Me: i know. i kinda shitted on myself this weekend. went to the beach both days, then woke up late and took too long doing laundry so no gym 2day. damn it man! 2:11 PM

Kevin Hanover: suck it up, don't punish yourself for poor planning! just go with the flow 2:13 PM

Me: i hope you know im putting that in the blog. 2:15 PM

Me: maybe my readers will cut me some slack. thx 2:15 PM

Kevin Hanover: LoL 2:17 PM

So, that helped ease my guilt a little bit, and reinforce my previous thought about being too hard on myself. I am human after all, I’m allowed to not be perfect. But it also really made me focus on the remaining 4 days, and get to the task that was at hand. After all, I had set out on a mission to gain as much weight as possible in two weeks, kick-start my way back into fitness, and re-cement some old good habits that I had grown lax on.. Even though there really wasn’t a way to fail (because I didn’t set a concrete number goal), I still felt like not giving my best effort was sort of like losing in a way. Not giving your all just doesn’t feel good to me. The next four days were going to be important. I knew that, and decided to take them seriously.

Days 7-8

Days 7-8

Ok, I haven't been writing as much as I had planned on. Boo me. But the pace of life this past week has been pretty crazy. So, over the next 2 days, I’m going to post the blogs I’ve missed. Lets get to it.

Days 7-8: God, I’m Hungry. Like, all the time. At work I’ve been keeping pretty full by munching on almonds and downing meal replacements in between meals. But if I'm not full, I’m hungry. Its one or the other. Strange. That being said, I do have a confession to make...I skipped a gym day. (gasp)

I know! Boo to me, again! but I was hurtin’, bad. The good thing about lifting heavy is getting quicker results. The bad thing about lifting heavy is it takes more time to recover afterwards. Couple that with the aggressive schedule that I set for myself, and well...you get the point. So, I took Saturday off and went to the beach. Woo hoo! Just what the doctor ordered. I got some color (yes! black people get tan too), got some much needed r&r, and got to spend some time w/ friends that I rarely get to see. It was a nice treat for myself. Although, since I’m in the mood for confessing, the beach isn't the best place to get in proper nutrition. I didn’t go crazy at the food stands, but I didn’t get in as much food as I probably should have. Not so bueno, since I was supposed to be recovering.

Sidenote: I will never understand how deep-fried chicken, and buckets of french fries end up in a beach concession stand. I mean, isn’t the beach a place where people go to show off their svelte bodies? Even if you aren’t so svelte, wouldn’t the fact that your wearing close to nothing in public make you just a little self-conscious of what you’re eating? Even just a little??

But I digress, and to compensate for my missed gym time I adjusted my training schedule for the following week. It’s a bit intense, but I’m pretty sure I can handle it.

Days 5-6

First things first. Food intake was much better on day 5. Started the day of right with a decent breakfast, supplemented by a MRP. Focused on eating good food, lots of proteins. I didn’t get to eat as much as i would have liked during work, but I was smart enough to go out and buy a bag of almonds, so at least i had something to snack on during my shift. Accompanied by green tea and water, i was able to keep full, and not stay sooo worried about the fact that i could’nt be eating every 4 hours. Still room for improvement, though.

Shocking confession: My body hurts. A lot. Every major muscle group is in pain - which is to be expected. Like i said before, I kind of like the pain. At the same time, however, not that much. I decided to give my body a little rest and scratched my Saturday workout. Instead, I’ve decided to take the opportunity to go to the beach. Might as well enjoy whats left of the summer. Right? So, I’ve restructured my workout schedule to get me ready for the coming week. It’ll be a little tougher this week, but I’m pretty confident I can make it work.

Days 3-4

Day 3 was a rest day. Day 4 was a gym day.
Had an excellent day in the gym yesterday. I was really proud of myself. I focused, used heavy weights, did my best to use big movements, and hit as many areas of my body as possible. It took me. I didn’t, however, get to do squats, my knee is feeling better though, so maybe on the next workout.

Day 4 workout was:
Incline Dumbbell Bench Press
Standing Barbell Row
Spiderman Push Ups (pyramid)
Kettlebell squats

Even though the workout was only 4 moves, the heavy weights and extra sets really increased the difficulty of the workout. Believe me, my muscles are telling me just how hard i actually worked yesterday. (don’t tell anyone, but i secretly love the post-workout soreness. Feels like progress)

Getting my food intake correct has always been a problem for me. No exceptions this week. I need to plan out my meals, or just commit to making time to eat - correctly. My on-the-go lifestyle, and non-stop pace of my work don’t help much. I also need to be drinking more Meal Replacements They are a big source of proteins, vitamins, and amino-acids. Since I’m not cooking at home, or committing to eating raw foods these are major holes in my diet that need to be filled somehow. Plus, my particular MRP has 2 patented enzyme blends that really assist w/ muscle recovery, and carbohydrate processing. These are pretty important pieces of the puzzle in this 2-week challenge. I explained in an earlier post how important proper nutrition is, and this could really hinder my results if i don’t get this under control. Starting today - no excuses!

I should also note that I really am focused on getting adequate sleep. Something that I normally don’t do. Although, it has been A LOT easier to do now. The day after my first workout I slept something like 9 or 10 hours. Studies show that sleep is an important part of muscle recovery. Not only that, but my coworkers keep asking me what drugs I’m taking, because I seem to have so much more energy than before. I guess it’s working.

Two-Week Challenge - Day 2

Writing this a day late - internet was down yesterday when i got home.
Man! It felt good to be back in the gym. I decided to go with plan i discussed with my trainer, designed for the biggest gains in a short period of time. It involves lifting heavy and focusing on big movements. For week one I’ll be doing 4 workouts of 5x5’s (5 sets at about 70-80% of my 5-rep max). It should be noted that lifting this heavy, especially going into the gym off of a break, does increase my risk of injury. Which can be a little scary. So, I have to be very careful to use the best form possible on all of my exercises.

My first workout used these moves:
Flat Bench Dumbbell Press
Barbell Curls
Rope Pushdowns (triceps)
Deadlifts
Standing Overhead Press

This particular lineup wasn't exactly where it needed to be. It was a little hard for me to break into a new routine on the first workout. My mind was still trained for longer workouts at less weight. I’m going to have to focus on my next workout, and use moves that have more impact. I'm also working through a minor knee injury, which eliminates one of the most important, and effective exercises in my routine - the squat. Ahhhh! So, I’ll be subbing squats w/ some alternative exercises.

My food intake, and nutrition was still not where i needed it to be either. Kevin is a big promoter of proper nutrition, and so am I, and with good reason. Kevin has studied this area WAY more than I have, but I’ve seen first-hand the difference between training w/ proper nutrition, and training w/o proper nutrition. The latter is pretty much a waste of time. That’s why I’m glad that I have the right supplements helping me out these two weeks. My meal replacements being my biggest help these two weeks. Seriously, the products i use have such well-balanced nutrition that sometimes it feels like cheating.

Budget-wise, I don't feel like I'm spending any more than i normally do. It would be a GREAT help if i prepared my meals at home. But, I'm a new yorker, and maybe a bit lazy in this area, so i eat out more often than not. Yesterday’s breakfast was a few bowls of cereal. Lunch was chicken wings, baked ziti, and corn - thanks to my sisters for cooking. Dinner was Subway and an MRP (meal replacement). All day long I’m drinking green tea w/ honey and Fiji water, and Gatorade during my workout. (Fiji is a bit more expensive than other brands, but its the only bottled water that is pH balanced, which is really good for your body)

It’s only day two and I have a lot of adjustments to make. Given that this is only a two-week challenge, there is very little room for mistakes. Adjustments need to be made almost immediately. Everyday counts. I’m hoping to learn a lot during the next two weeks, and I’m already feeling good about where I’m going. See you tomorrow.

---Oh! Almost forgot. Weighed in at 149lbs. I'll post day-1 pics tomorrow.

Epiphany...sort-of

I woke up today - literally jolted out of sleep - w/ a small spark of imagination. A two-week challenge to myself to gain as much muscle as possible. Ignited by the pain of seeing how thin I had become after catching a glimpse of myself in a mirror, yesterday, and realizing that my 2-week “break” had turned into 2 months.

The ‘Aha!’ moment came as I was walking down a set of stairs out of a night club. Surrounded by mirrors, and somehow seeing myself for the first time, all over again. My Goodness, had I really become that thin?! My mind began to snowball instantly, just as quickly as I was descending the stairs.
“I’m heading to California in 2 weeks. Is this how I want to look on the beach? In my pictures?”
“I’ve really been slacking on the gym. I miss it.”
“I rep some of the best products on the market. Let’s really put them to a test.”
“God, I need some sleep.”

As I woke up, 2 hours premature, my mind raced again. Sometime during my sleep I had already committed myself to my challenge, but now I had to take it a step further. Vanity aside, how many other areas of my life could use a two-week makeover? My finances, my lifestyle, my attitude, my job, my business. I really want to see how far I can go these next two weeks. It always amazes me how much working out, and trying to get fit, works as a catalyst and spills over into other areas of my life.

So, here’s the plan:

• blog everyday for 2 weeks
• get a plan-of-action that will net me the most gain in two weeks (much thanks to best bud, and personal trainer Kevin Hanover)
• set up a concrete workout schedule
• stick to said workout schedule
• chronicle my experience, my diet, my budget, pictures, and finally my results

Pushing Through It

Today was a rather disappointing day at the gym. It was just an off day. Dragging myself out of bed, seemed tougher than normal. Breakfast, which always makes me feel better (any food makes me feel better, really), didn't quite do the trick. From the moment I left the house, heading to the gym, my body was telling me I wasn't in for an easy workout. My feelings were only reconfirmed when I got out of the subway. The stop that I get off at is two levels underground. Normally, it's one long flight of stairs, then an escalator to the main level, then two short flights to ground level. To my dismay, the escalator wasn't working. (Keeping in mind that I'm the guy who always likes to be moving, I walk up moving escalators, or take the stairs when it's rush hour. I'll pick an unsuspecting commuter and race them to the top, unbeknown to them. If I get on a bus or train that isn't moving fast enough, i'll get out and walk to see who can make it first. Gotta admit, I don't always win those ones, but feel happy for trying anyway. Little mini-competitions like that make things fun for me, and keep me from being lazy on simple things. I win 99% of the time. :))

But today, the escalator that I normally tackle, no-sweat, seemed extra long, and extra taxing on my body. Almost to the point of making me sweat for real. Meanwhile, the entire time I'm traveling, the little voice in my head is asking, "Do I really want to do this?? Why? Why hit the gym in this condition? I'm not gonna survive an entire workout, so why bother? Central Park is nearby, just go chillax, it's a beautiful day outside."

But I remembered a piece of advice I read in one of the popular men's fitness magazines. 'if you aren't feeling good about your workout then, at the very least, promise yourself 15 minutes of workout time.' The philosophy being if you commit to at least 15 minutes of serious exercise (they also suggest sticking to exercises that you are expert at), you'll most likely get into it and finish your workout. If not, then you call it a day and head home, but at least you made it to the gym and made the effort - which is more than 90% of people would do. Most people wouldn't have even made it to the locker room, much less out of the house w/ the intent of working out.

I went to the gym anyways. I opted for an iced coffee before hitting the gym, hoping for some extra energy to help me push through my workout. Changed. Managed to pull out a few good sets. Watching my form seemed to take more energy than the exercises themselves. But after about 20 minutes, I couldn't get into it, my body just wouldn't cooperate. It was like I was running on empty. Plus, i could feel in my gut something bad happening if I decided continue. Slightly disappointed in myself, I hit the showers.

At the end of the day, however, I'm still proud of myself for sticking to my routine and not making some lame excuse for not going. I went, and did the best I could. I can't ask for much more. Would it have been nice to have pushed through the entire workout, and be writing that story instead. Sure. But I don't have any regrets; like I would have if I hadn't gone at all.

Imagine if someone lived their entire life not even trying. How disappointing that would be to look back at all the things they never did. On the flip-side, what if we put everything we had into everything we did, even if it still meant failing every now and then? I hate to get all deep and whatnot, but I really do learn a lot about myself by working out and going to the gym.

Consistency

Tip of the year: Consistency

The power of consistency never fails to amaze me. So often you see people in the streets or at the gym who are amazingly fit. Different people always have different attitudes on the subject. Depending on your personal philosophy you might get envious, depressed, angry. Maybe you'll get inspired to work harder. Who knows? You might think to yourself, "that's not fair, he's got better genes!" Believe me, it's SO easy to think that. Or you might think to yourself, "gimme two more months, and that guy will have nothin' on me!" Either way you choose to go, one thing still remains the same - you are still going to have only one body. Yours!
Now, I've been on both ends of the stick, and the one thing I've learned throughout my years in (and out) of the gym is this:
If you stick to what you are doing, you will get results.

This law, if you'll call it that, always works. If you stick to your work out plan you'll see results you are after. It also works in reverse: if you stick to eating a crappy diet with no exercise, you will continue to add the pounds to your waist.

So, maybe you are that guy w/ the perfect body - great for you. Maybe you are just beginning your journey to health - great for you too. Chances are, if you've made it to this blog you are somewhere in between. But wherever you are, just remember one thing: the only way to get the body you want is to stick with it.

I'm Slacking Today

Man, today is a slacker day in the Andrew B. Universe.
I recently decided to schedule my workouts on a Wed., Fri., Sat., and maybe Monday schedule - starting this week. Today is Friday, and boy did i NOT have it in me to make it to the gym. This is one of those small things that can add up to Epic Fails later on. A lot of people would say "it's only ONE day, no big deal." But most people also have the same New Years Resolution this year, as they did last year (and probably the year before that as well). This year one of my goals is to gain weight and keep it on. More specifically, hit 155 lbs by April 15th, and at least stay above 147 for the rest of the year. Right now I'm a little above 140 lbs.
"What's the problem?", you say. "Can it really be that hard to gain weight?" My answer to that is: Yes! Especially if I'm missing days in the gym. Look at it from the reverse perspective - someone trying to lose weight. They may think, "well, its only ONE can of soda, it ain't gonna hurt that bad." But the truth is, IT WILL! This is why i stress out, and beat myself up over one lost day at the gym. My plan is to work out 3-4 times per week, if i miss just one day I'm 25-33% behind on my goal. Keeping in mind that there are only 7 days in a week, and if i want the recommended one-day-of-rest between each workout, missing even one gym day can be lethal.

Luckily for me, I've read enough books to know how to handle myself without going into a tailspin of self-condemnation - I made a compromise with myself - a deal, if you will. I allowed myself to not go to the gym, but to make up for it i would have to tackle something else that would improve another aspect of my life. I now have to finish three overdue items from my to-do list, and i have to do two sets of push-ups and chin ups in my apartment. Looking back, getting my ass to the gym, in the first place, would have been way easier - one of my to-do list items is my Feb. budget - ugh! At least now, though, I don't feel as guilty about missing my gym time. In fact, i almost feel a sense of accomplishment - for getting in a small workout and tackling my procrastination items - which will lead to more confidence down the road.

What I am deciding to take away from this mornings lesson is:
1. Don't be so hard on yourself. Nobody is perfect - as hard as everyone tries to be anyways - it just wont happen. So, why beat yourself up over it. Now, that isn't me saying not to be disciplined or that you won't have to make up for falling behind - because, believe me, you will have to make it up somehow. Just don't spend too much time in self-condemnation, it just reinforces negative subconscious patterns, which will make your journey even harder.
2. Acknowledge any speed bumps that arise in your path. Its one thing to make excuses for not following through on your plans and goals, fooling yourself into thinking that you don't actually have to work to attain results. Its another to be honest with yourself about what you want and why, and knowing the time and effort it takes to get there, and then putting in the work - one way or another. Which leads into...
3. BE FLEXIBLE - or at least as flexible as you can while still maintaining course to hit your goals. Build flexibility into your overall plan-of-action, you'll appreciate your own foresight later on. Trust me on that one. Knowing your own strengths/weaknesses allows you to build fail-safes into your P.O.A to keep you on track despite your shortcomings.

So, let me get started on my new assignments. Cheers.