Current Diet

   With school back in full swing, it's been hard to frequently post. However, I'm still striving to write once a week!

   As important as it is to train, it's just as important (if not more) to have a proper nutrition plan. Eating well has always been a strong point, as for the last three years I believe that I have genuinely ate healthy. Throughout this time, my nutrition has progressed well, but it was during this last week that I finally think I found the right plan for me. Since I'm currently trying to gain a few pounds, I really wanted all my meals to include some type of lean meat with a good amount of complex carbs. In order to accomplish this, I feel like this plan will work the best if I continue to follow it religiously. Let me know what you think!

Pre-Workout (5:30am roughly)

1 packet of Quaker Instant Flavored Oatmeal

1 heaping teaspoon of Creatine monohydrate mixed with 1 scoop of Arnold Iron Pump

15 minutes later-0.5 scoop of Arnold Iron Whey

Post-Workout (Immediately after workout) 

1 scoop of Arnold Iron whey mixed with a cup of 1% low fat chocolate milk

1 fish oil gel

2 chewable gummy multi-vitamin

Meal #1 (1 hour after post-workout)

1 cup of old-fashioned oats

3 Grade A large eggs

0.5 banana 

Meal #2

2 medium/large size sweet potatoes 

8 ounces of grilled chicken

A cup of either broccoli/cucumbers/tomatoes

Snack

0.5 servings of lightly salted almonds

Meal #3

.5 cup of Instant Brown Rice

6 ounces of diced, grilled, and ready chicken

.5 servings of carrots

Meal #4

1 cup of old-fashioned oats

3 Grade A large eggs

0.5 banana 

Before Bed

1 scoop of Optimum Nutrition Casein

2 spoonfuls of Natural Skippy Peanut Butter

1 softgel of fish oil.

This normally equals out to about 3,150 calories, 350-375 grams of carbs 230-260 grams of protein,and 85-90 grams of fat. Let me know what you think!  

Setting New PRs

  Making progress in anything that one does is honestly one of the best feelings around.

    In bodybuilding specifically, progress shows that one could be getting stronger, gaining/losing weight, or becoming more defined. My current goal, as I hope to compete in a few power-lifting competitions this summer, is to get stronger. In the last month, I have made visible progress as I set a new 3-RM (200lbs) and 5-RM (185lbs) on the bench press. Although these are not outstanding marks by any means, it is nice to see hard work pay off. Especially considering that in November, I could not even get 185lbs up for two reps.

    As great of a feeling making progress is, stalling or plateauing, is one of the worst feeling possible. No one likes to see his/her effort not be good enough, and it can be so frustrating at times, that it can force the person to quit whatever he/she is doing entirely. Unfortunately, plateauing is extremely common in bodybuilding. But don't panic, at some point or another, everyone plateaus. However, it's how we handle the plateau that shows whether we are going to make even bigger gains in the future.

   Attempting to lift a new heavier weight for any exercise can be stressful. But don't let it be, think of it as a new challenge on your path to greatness. Here are a few of my tips when attempting to earn a new personal-best.

• Use a Spotter- Deciding to attempt to take it to the next level can be intimidating in itself, but having to worry about your safety on top of that can make you decide not to better yourself in an instant. The best way to take care of this problem, especially when performing exercises like the bench-press (barbell/dumbbell), squat, or the dumbbell shoulder-press is to ask someone to spot you! Chances are that he/she will gladly take the five to 15 seconds of his/her time to do so, and hopefully will give you some added motivation along the way. Not having to worry your safety when going for a new mark should definitely be reassuring when trying to hit a new PR. 

• Jam Out!- I can't imagine a gym session without music. Not only does music help make the gym setting more lively, but if listened to properly, music can definitely help lead to new gains. I normally only listen to rap music, and in the gym that does not change. Blasting beats and listing to motivational lyrics can not only help get one more motivated, but also more focused. Before each new mark I attempt, I instantly look for a song I can listen to by either Ace Hood or Meek Mill. As I like to think, when you have these two artists screaming in your ear to "go out and get it," there's honestly no other option. So before going for that new max, find a song or artist that gets your heart pumping. Extra motivation never hurts in situations like this.

• Do you- What I mean by this, is stick to what you know. Don't change your grip, your pre-lift ritual, or anything else that could throw your mind off before attempting a lift. Your current practices have already gotten you this far, so trust yourself and what you know. In the end, it won't let you down.

• RELAX!- Remember that you're in the gym not only because you want to look/feel good, but because by nature, working out is fun! Knowing that you're taking care of your body is a great feeling, and it shouldn't feel aggravating when done right. 99% of us are not training to be Mr. Olympia (or at least not yet), so training should not be stressful. And just the fact that you're attempting to lift a new weight means that you're already making progress! This is because of the fact that you're willing to go somewhere that you haven''t gone before. That in itself shows growth. 

    Hopefully these tips help you complete your goals. I know that they have helped me. Striving to be better is a choice, and by reading this, you're one step closer to becoming just that.

The Arnold Blueprint

   Normally, I create my own workout programs. Doing this is something that I enjoy, and it usually works because I know what kind of exercises and rep schemes my body normally responds best to. However, two weeks ago, I decided to take a chance.

   Currently, I am in a bulking (gaining muscle mass at the expense of gaining some body fat) state. I would like to gain around 10-15 pounds to my frame (currently 152.5 pounds) before I decide to cut weight in preparation for my first bodybuilding show. Besides increasing the amount of calories I consume daily, I wanted to follow a program that really shocked the body. Luckily, Bodybuilding.com released the "Arnold Blueprint" a few weeks ago, which was exactly the type of program I was looking for.

   Arnold Schwarzenegger is my bodybuilding hero. He is who I have idolized since I got into the sport, so following this program step by step would be a breeze. However, the workouts I have completed so far, have been anything but a breeze.

   Arnold's Blueprint is an eight-week program that includes six-workouts per week with the split being: chest/back on Monday/Thursday, shoulders/arms on Tuesday/Friday and legs on Wednesday/Saturday. Abs are trained at the end of each workout. I LOVE this program for several reasons.

1. The Blueprint emphasizes hypertrophy (muscle growth) through performing four to five sets per exercise with a 45-second rest period in between sets. However, at the same time, strength is a priority as well as the reps are decreased as you complete more sets. Being a bodybuilder, stressing both strength and hypertrophy are important, because think about it; by increasing the maximum amount of weight you can lift in a given exercise (strength), lighter weight in the same exercise should be able to be lifted for more reps (hypertrophy). Thus, great gains should always be made in a program such as this.

2. Simple, but effective exercises are the center of this blueprint. Compound exercises have been known to lead to the biggest gains, and these types of movements are stressed in this program. Although some exercises change as one progresses through the program, the "core" exercises like the barbell squat, bench press, barbell curl, and dead-lift remain the same. I see myself lifting more than ever for all four of these exercise because of the fact that Olympic lifts such as the push-press and clean and press are utilized in this program as well. I normally do not perform Olympic Lifts, but I feel like these full-body movements have really allowed my body to grow, while also being able to take on heavier weight for the core-exercises.

3. The gains are real. Although it is not much, in the last two weeks, I have gained 2.5 pounds! I was really happy with this, because normally it would take me at least a month to gain that kind of weight. Not only have I gained a few pounds from this Blueprint, but I have also increased my 3-RM bench from 185 to 200. This especially makes me excited, because I hope to compete in a few power-lifting competitions this summer.

This program has received a lot of buzz in the past few weeks, and it is much deserved. This high-volume Blueprint is incredible, and will lead to some great results, if you consistently work hard! Give this program's first week a try. You might be sore at the end of it, but trust me, "you'll be back."
   

Welcome to My Fitness Journey

For the last four years, bodybuilding has been my passion. Although training daily is rewarding in itself, I feel that it is time to take the next step, and compete. Through this blog, I will share my progress, current/future meal plans, and  goals, while hopefully giving you some helpful tips for your own fitness journey along the way!