Beginning Bodybuilding

Posted by jM | Posted in My Body Transformation | Posted on 18-08-2010-05-2008

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Alright, well here I go, into a whole new brand of training.  For those that haven’t read my starter posts or the about me page or don’t know me.  I BRIEF (I promise I will try to keep it short and simple) background.

I was athletic all my life.  I played sports competitively throughout school and during my time in the US Navy (2001-2006).  I started to get a bit out of shape at one point while I was in the Navy mostly just from starting in on some bad eating and I started playing a few online shooting video games competitively and the two didn’t go over well with my physique.  After a few months of gaining bodyfat I nipped that in the but and got back in shape.  I was a trainer and a fitness enhancement program facilitator and later coordinator for commands I was working at in Navy.  That means I ran workout sessions to get people who had failed their fitness tests as well as command workout sessions for everyone where I worked, as well as helped to organize, plan, and implement the program in general.  From 2006-2010 I started eating poorly and really slipped, peaking at over 250 lbs and over 30% bodyfat.  At that point I’d had enough and decided to start living healthy again.

That early March, 2010.  Here we are, 20+% bodyfat later, 50 lbs later, and I’m finally back with the kind of physique I had in my early 20′s.  According to bodybuilding proportions charts for my height and weight (6 foot 2, 200lbs) I am pretty much dead on for my “optimum” proportions.  Most measurements within fractions of an inch, my calves and thighs being slightly larger, forearms and neck being the only parts that are a bit small.

I started getting interested in bodybuilding as a sport.  I never had that totally ripped six-pack look.  I was always more muscular and at 200-215lbs with 10% bodyfat, it meant I had enough fat to cover my abs from being hard defined, but I was always solid and muscular looking.  I always just sort of figured that would be how I would always look.  Recently I’ve decided to throw that idea out the window, and I decided I was going to sculpt the exact physique that I want through bodybuilding.  I’m new to many of the weights exercises, but I’m not new to pushing myself or testing the limits of my body.  I also have a pretty solid base to start building from, so I decided to skip the 2 days a week full body beginner weight lifting type of routines, and jump straight into some more hardcore stuff.  I modify it, and I have some older, experienced bodybuilders to lean on for form advice and to help me make sure my major lifts stay on point.

I simply didn’t feel that I needed to start with some super simple and basic.  I know about human anatomy, I was a bodyweight coach back when I was a trainer, but I know about the muscle groups, their functions, how to target them, I know about how to work the body, ab0ut healthy recovery, etc.  Basically I’m new to DOING the exercises myself, and to the FORM, but I’m not new to the concepts or the techniques used in bodybuilding.

That said, I’ll post more on my specific routines and such, and I’ll continue to track things.  I know I took a month and a half between posts, but I needed time after the Xtreme Fat Loss Diet to just see how my body reacted to some healthy eating patterns and different types of workouts, and to decide what to do next from a workouts standpoint.

By the way, for those who are curious.  During Xtreme Fat Loss Diet, and since then, I made STEADY GAINS in both muscle strength AND size while maintaining a calorie deficit.  I’ve lost over 30 lbs since May 24th, 2010.  I’ve sinced gained about 5-6 back but that has been solid muscle gain and that has been since late June when I stopped the diet and just switched to good, healthy, clean eating.  For all of those “It is impossible to build muscle without a calorie surplus and lose weight (fat) without a calorie deficit” people out there, I encourage you to get in touch with me and I bet we can figure out a way for you to do some similar things as to what I’ve done to break that whole concept right in half.

I’ve got a few posts coming up specifically for people who, like me, are doing this whole body transformation thing starting from farther up on the bodyfat spectrum.  These are going to tackle some external negativity issues, and the all-important mindset barrier issue.  I’ll do videos for these as well I’m sure, so check back for that!

Take care,

jM

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Xtreme Fat Loss Diet – Exclusive Special Discount Offer

Posted by jM | Posted in Uncategorized | Posted on 24-06-2010-05-2008

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Hey there, thanks for checking out what I’ve got going on currently with my full body transformation project.  I wanted to put up a special announcement for anyone who is interested in checking out the diet that I just did for Phase 2 of my transformation which helped me drop over 20 pounds in 25 short days… all of it FAT, and get me that much closer to my current body fat drop goal.  I’ve only got about 10-15 pounds left which I’ll knock out during Phase 3 then get on to some body building.

The Deal is at: http://FullBodyTransformationProject.com/recommends/XtremeFatLoss/

Anyway, on to the EXCLUSIVE special offer.  I was lucky enough to get my hands on this program from Joel for a fraction of the current price, and while I can’t get quite as good of a deal for you guys, I can come pretty close!  The price was at a special introductory discount rate at $67 bucks until recently when it went back up to a still slightly discounted rate of $97.  If you think about how much you’d spend on a personal trainer or nutrition coach or even just the extra food you’d be eating over this 25 days, that’ still a STEAL in my opinion.  But whatever, forget $97 bucks because I was able to hook you guys up with a discount good for 30% off that price… but there’s MORE!  I secured you a KILLER option which allows you to pay $5 to try this out for the full duration of the program, a FULL 25 days….during which time you can cancel if you’re not blown away by the results.  You get COMPLETE access to the program in its entirety… none of that just get a little taste during the trial period.  On the 26th day you’ll then be billed for the $67 bucks I promised.

http://FullBodyTransformationProject.com/recommends/XtremeFatLoss <– head there for the killer deal if you’ve enough and want to get at it!

For less than a fat-riddled meal at McDonalds…. For the price of a carne asada burrito and horchata…. for the price of the 5 dollar box at taco bell…. for less than the price of a cheap breakfast at IHOP…. for less than the OKAY YOU GET THE POINT…. for less than all of those, or any one of them by themselves (!) you get the ENTIRE Xtreme Fat Loss Diet for the FULL duration of the program (25 days) to test it out and if you’re not absolutely SHREDDING fat and perfectly content and then some with the results, you can cancel effortlessly before that 26th day and never be billed anything again.

http://FullBodyTransformationProject.com/recommends/XtremeFatLoss —- Get There!

That is all.  Carryon.

jM

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Day 23 of Phase 2, nearly 20lbs lost in 23 days

Posted by jM | Posted in Uncategorized | Posted on 16-06-2010-05-2008

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well there it is guys, 20+ lbs so far in 23 days.  Just have tomorrow and then I’m done with my 25 day cycle of Xtreme Fat Loss Diet.  I’d say this program was VERY successful as it helped continue to blast my body fat in ways most diet/workout programs can’t even begin to.   I’m under 210 lbs which I haven’t been for several years, my strength and cardiovascular health is up, my muscle mass is UP, my body fat percentage is dropping, I’m VERY excited!

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Diet with a purpose

Posted by jM | Posted in Exercise | Posted on 02-06-2010-05-2008

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Hi there, jM here and I just wanted to cover a simple topic today about dieting. There’s a big difference between dieting and eating healthy. Eating healthy is a lifestyle. Dieting goes beyond that and uses various different eating strategies to achieve specific purposes.

When you DIET, you obviously want to do so with a purpose. For most people, lose that 10 pounds. Drop a few percent off their body fat so the abs show through, etc. So when you’re looking for a diet, you need to look for one that ACTUALLY helps you achieve that goal. Not just one that CLAIMS to help you achieve that goal, but look at HOW they claim to do it. There’s a golden rule with anything successful, and that is that any success must be achieved by doing things in line with the principal laws that govern that success.

What that means is that for a successful outcome there is a specific set of natural laws. For example, in order to walk, one must have joints that rotate certain ways and a means of moving the limbs across those joints in a forward, backward, or sideways motion, depending on the direction you were trying to travel. These are facts. They are laws. They MUST be present for successful walking. if your body were just solid limbs with no joints you would be incapable of walking. If you had no ligaments to connect the bones and tendons to connect muscles and or no brain to initiate electric pulses to tell which muscles to contract at what point in the motion, you would be incapable of walking.

So when trying to be successful at something, you need to look at the parameters that must exist for that success to take place. And then you need to take a course of action that travels within those parameters. For fast weight loss, you need a caloric deficit. You need the right chemical balance in your body to do it without eating into your lean muscle mass. You also need to bypass some of your body’s natural “defense mechanisms” that help your body when you are starving it of the energy it needs to sustain itself as it is (calories.)

Look for a diet that comes from having examined the parameters for safe, effective, and RAPID, fat loss, has figured out what the laws are that govern that desired outcome, and that operates under those laws, within those parameters.

I doubt you’ll find a more researched, more scientifically backed rapid fat loss diet than the one I’m doing right now, the Xtreme Fat Loss Diet by Joel Marion. He has researched and identified what laws govern fast, rapid, safe, and most importantly long-term fat loss and has developed a dieting strategy that goes right along with them and delivers you FAST, PERMANENT Fat Loss results. The diet method is combined with a workout program that is equally researched, equally science-backed, and that operates in SYNERGY within those same success parameters.

You decide, but whatever you do, do it with a PURPOSE.

Dieting with a purpose, HIGHLY recommended

Peace!

jM

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Xtreme Fat Loss Diet – Protein only Depletion Day #2 (Day 9 Overall)

Posted by jM | Posted in Uncategorized | Posted on 02-06-2010-05-2008

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Today is one of the easiest days of the diet for me. I love protein-rich foods. Boiled Egg Whites, Lean Meats (I especially like chicken), Tuna, etc. The workout this morning was nice. Lactic Acid training by Roman did it’s job, feeling that lactic acid burn going through the exercises it wasn’t hard to push through imagining how it was draining my stores getting me ready for tomorrow’s cheat day.

Cheat day is actually one of the harder days for me because after the other 4 days you just feel like you’re destroying all the hard work when in reality you are ENABLING the other days to perform each of their necessary functions. Without the cheat day you wouldn’t be able to see sustained fat loss from the other 4 days, not in a healthy way anyway. So I’ve spent time yesterday and today trying to plan out how to get enough calories into my system without over eating volume-wise all day long. One of my bad habits over the past couple of years was overeating, my stomach has been getting bigger and bigger not just because I was adding layers of fat but also because the VOLUME increasing. So now part of this diet is shrinking my stomach volume back down to what it should be.

A few things I am looking forward to tomorrow though. I like McGriddles flavor and haven’t had them in about 5 years. The Apple Cinnamon Cheesecake at TGI Fridays is pretty good and definitely packed with calories. Might try to get to Krispy Kreme or Cinnabon because I also like Donuts and Cinnamon rolls. I don’t eat them often at all, but I like them. Although the stuff I listed here are sweets pretty much, I actually don’t have much of a sweet tooth. I like Ice Cream but can fully live without it, even when I was eating a non-nutritious diet I was only eating Ice Cream every week or two or three. I like donuts but don’t care enough to miss them that much, same with Cinnamon rolls, haven’t had a cinnamon roll in over a year, not even the kind you bake at home or anything.

Far more than the foods I’ll get to eat which I will definitely enjoy, I’m looking forward to stepping on the scale and seeing what My total is for this first 10 day stretch, and taking my measurements to see where I’m at with lost inches. I’ve moved down a belt hole and well on my way to having to use the last hole on my favorite 2 belts. Fun times!
Peace!

jM

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Xtreme Fat Loss Diet – Moderate Carb Day #2 (Day 8 Overall)

Posted by jM | Posted in Uncategorized | Posted on 02-06-2010-05-2008

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I’m actually typing this up a day late.  Yesterday was my 2nd Moderate Carb Day in the Xtreme Fat Loss Diet.  We went to Tokyo Disneyland again today which kind of threw a wrench in things just a bit.  We left in the morning and were there until almost 10pm didn’t get home till 11.  In the morning I did some exercise but woke up at 7am instead of 6:30 and didn’t have time to do the whole Dynamic workout.  Unfortunate because I love Roman’s dynamic workout session but oh well.
I took in a few too many starchy carbs though not out of control, just a bit over my target.  I also got on the scale in the evening about 30 minutes after eating and was happy to see that I was 220.5 pounds, 7.5 lbs lighter than where I was in the morning on my 1st cheat day.  I expected to be a bit higher having not gotten in quite as much exercise as I was hoping to that day, although I was walking around most of the day and in the evening Toon Town was TOTALLY empty and my daughter was having a blast playing on Donald’s boat which was deserted (one family came through every 5 or 10 minutes) so I ran up and down the stairs and did some pushups on the 2nd deck when no one was around.  Haha.

Anyway so yeah just be sure on the moderate carb day to stick to non-starchy carbs for the majority.  It’s easy after a fast day and shake day to want to heat for some of those starchier carbs for an energy boost especially if you’re out and about on the move on a hot, sunny summer day.  Try to keep them to a minimum though.

I’ll post again later on my Depletion day which I’m looking forward to!

Peace,

jM

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Xtreme Fat Loss Diet – Shake Day #2 (Day 7 Overall)

Posted by jM | Posted in Uncategorized | Posted on 31-05-2010-05-2008

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Hey there, Day 2 is going well so far!  I’ve enjoyed the shakes I’ve had and feel GREAT today.  My workout this morning went well and I’ll probably go for a 3 mile jog later on this afternoon/evening.  If this nice weather holds up I may decide to play basketball for a couple of hours instead but we’ll see.

For today’s shakes I’m actually drinking USANA Nutrimeal with some protein added in.  I prefer the chocolate flavor over the french vanilla mostly just because I like the flavor of chocolate.  I don’t actually like chocolate by itself though, kind of interesting, but chocolate milk shakes, chocolate milk, chocolate ice cream, etc., I love.  Kinda weird I guess but yeah.  Anyway, so the USANA shake is designed as a meal replacement shake, I did 2 scoops instead of 3 because I was adding in some protein powder, total came to around 270 calories with about 45g total protein so around 180 of the calories coming from protein.  Several grams of carbs come dietary fiber.  Tastes great (I’m not lying, I ACTUALLY like the way these taste made straight up with water,) I feel great after drinking them, and my body thanks me!

I’m waiting on some Pro Grade Lean Chocolate flavor, I’ll let you know how that is once it gets here.
Anyway, for anyone else on the Xtreme Fat Loss diet, stick with it and I hope you’re seeing the kind of results I am so far!

Peace,

jM

Xtreme Fat Loss Diet – Fast Day #2 (Day 6 overall)

Posted by jM | Posted in Uncategorized | Posted on 30-05-2010-05-2008

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Alright well here I am at 9:05 pm on my 2nd fast day.  Made it through the day without feeling much hunger.  After dropping nearly 5 lbs in cycle 1 the motivation on this Fast day is leaps and bounds above what it was on Fast Day #1.  I mean Fast Day #1 falls on the 2nd day of the diet right after I worked hard to take in over 8000 calories on my cheat day, so obviously I’m at a very different place psychologically today than I was last week.  I’m looking forward to tomorrow’s shakes and the Strength workout.

Today I started the day with some fast twitch muscle workouts then did the XFLD Lactic Acid workout #2 that John Romaniello put together for the XFLD Training Manual.  I didn’t get a High Intensity Interval workout in but I got some slow burn cardio in the form of a lot of walking.  Because I had to go out and about today.  Going to do an ab workout and hop in the shower soon then head to bed.  Even though I didn’t get in the HIIT session for today I was happy with how I felt all day both energy-wise as well as just how my body felt.

More tomorrow!

jM

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Body Transformation Part 2 Starting

Posted by jM | Posted in Uncategorized | Posted on 24-05-2010-05-2008

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Alright well here it goes I finished a round of INSANITY by Beach Body.  Kicked my but, which I NEEDED considering how out of shape I had let myself get.  I then took 7-10 days off (still exercised but not the INSANITY workouts) and I’ve started up the next part of my Full Body Transformation Project.

For those of you who don’t know me at all, this is what I looked like at the beginning of March, 2010…

Image of me on March 6th, 2010 showing how overweight I was

Between 245-250 pounds depending on the day

….Then I started INSANITY and started watching was eating much closer and doing the workouts hard.  Now I may look pretty out of shape there but it’s worth noting that I’ve been an athlete all my life and even looking like that at 6 foot 2 on a good day could still get up and down the court in a full court basketball game and could get both hands up on the rim leaping off one leg.  Could barely grab rim with one hand off my vertical but I was always more of a leaper than a power jumper anyway.  Point is, my athletic background I think gave me an edge over most people who start something like INSANITY with up near 30% body fat.  I was able to keep up with the workouts fairly well, taking just a few short 2-3 breath breaks during the course of the month 1 workouts after a couple of weeks of doing them, etc.

Here’s me towards the end of my first ever round of the INSANITY workout….

Image of me with a couple of weeks to go in my first round of the INSANITY program

Weighing About 228-230 depending on the day, with about 15 days left to go of INSANITY

…So that’s about where I was mid-may when I finished INSANITY.  I took a leg injury playing in a 2 day basketball tournament in Tokyo that set me back a week in INSANITY, hence the mid-late May finish instead of finishing the second week of May.  Not bad results.  Good weight loss which was fueled by a renewed desire to eat healthy, and great full body workouts that never took more than an hour out of the day including warm-up and cool down.  High quality stuff and I will most likely be going back to INSANITY for a round 2 once I get down around 10% bodyfat again.  Still have a little ways to go before I get there though, I only lost 25 pounds though I’ve gained some muscle since starting.

If you’d like more information on INSANITY or any other Beach Body Product just let me know, I can get you some info.  I’m a coach with Team Beach Body so you can also just go to my site there and there’s a link on the left called “Shop Team BeachBody” that you can click to go to the store.  Their Nutritional products are outstanding and highly recommended.  I can also tell you how you can get discounts on INSANITY programs and products if you’re interested in the business side of things.

So that’s just to let you know where I’m coming from on this Part 2 that I’m starting, I’ll post again with what kind of program I’ll be working on this time later, so check back!

Peace!

jM

Welcome to my online body transformation journal!

Posted by jM | Posted in Uncategorized | Posted on 23-05-2010-05-2008

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Thanks for stopping by. I’m going to assume that because you’ve found your way here you are also interested in getting rid of that tired old body you’re sick of staring at in the mirror and are ready for a new FULLY TRANSFORMED you.

Well, you’ve come to the right place! Here you’ll find some reviews of some different killer techniques to get you on your way as well as an outline of how I am doing it myself which you can also use for your own transformation.

Look forward to going on this journey with you guys!

Stay focused,
jM

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