Friday November 30th 2012

Hey guys :) Today was a really good workout, I did back and biceps today. I'm thinking about next week switching it up, will see how it goes. How was everyones workouts today? Plans for the weekend? Tonight I'm working 5-10 so I'll probably bring my notebook and write up a new workout for myself! :)

Thursday November 29th 2012

Hey guys, today was a good workout went pretty well. Did some shoulders and triceps,  was kind of in a bad mood so I wasn't really into it once I got to triceps sadly :/

Wednesday November 28th 2012

Ah wednesdays, what do they all have in common? LEGS! Actually wasn't that bad of a workout today, I think I MAY be actually getting into them... MAYBE :P. How's everyone's day going so far? Middle of the week almost the weekend, any big plans?

Tuesday November 27th 2012

So today was pretty good, woke up to a nice little surprise of snow! I don't know why I like snow, maybe because it just makes everything look different and new. I did back and triceps today, did a few different workouts like extensions on a stability ball and incline skull crushers  Everything in the gym today was pretty good and I had a nice workout. Wrote up a workout for a friend today, took a little while but I'm glad I could get everything in that I wanted to.

Monday November 26th 2012

What's up guys? How was everyone's Sunday off from the gym? I haven't worked out on a Sunday in forever lol do you guys? Monday's are the best because usually people take off Saturday's or Sunday's or both so you feel fresh and ready to go. Today was a regular chest and biceps day, I'm thinking next week I'm going to switch up what body part I do each day. Only reason I don't wanna switch it up is because I'm getting good results, so will see. Maybe I'll switch it up for a week or two than I'll go back to the regular schedule just to shock the body a bit.

Supplements YOU need for the gym

You wake up in the morning, have a little extra time, decide to shoot down to GNC to check out some supplements. Maybe you saw someone taking a pre-workout or a protein in the locker room and it made you curious about some of it. You walk in to the GNC and your minds blow, so many different jugs of so many things! How do you decide what you want? I'm going to tell you some MAIN things you NEED and some things that you CAN get, but are also important to your fitness goals.

Protein- A lot of people I talk to don't take protein shakes after they work out, which is one thing that IS ESSENTIAL FOR TRAINING. People don't think so but I'm going to tell you why it is. After your workout your body needs nutrients to replenish itself after the hard work you just put it through. If it doesn't get these nutrients your body will start eating away at your proteins and once it runs out of those which won't take long it starts eating away at your muscles. That's why you see a lot of people do a bunch of cardio and have lose skin, that lose skin is FAT. That's what happens when your body starts eating away at itself, it takes all the proteins and muscles so it can keep going and survive and your left with all the fat. This ladies and gentleman is the most important thing you need after your workout. It is best to get this in no more than 20-30 minutes after you've finished your training. So you guys may ask "Mike why can't I just go home and eat chicken for protein" well its because you need a fast absorbing protein. Your muscles need those nutrients right away, and since whole foods like chicken are slow absorbing into your body you need a protein shake for it to absorb quick into your muscles. Also you DO want to get in a full meal no more than 1 hour-1 hour and a half after your training. Some sort of carb like an apple or banana with your protein shake would be key as well.

Bcaa's (Branch Chain Amino Acids)- Branch chain amino acids are used for a couple of reasons. Athletes use BCAA's to reduce muscle and protein breakdown during exercise, also to increase exercise performance. Branch chain amino acids are also used to treat ALS Lou Gehrigs disease, brain conditions due to liver disease, a movement disorder called tardive dyskinesia, a genetic disease called McArdles disease, a disease called spinocerebellar degeneration, and poor appetite in elderly kidney failure patients and cancer patients.  Some people use BCAA's to also prevent fatigue and give them more focus. The best time to get them in is WHILE your working out, so if you can get them in powder form and put a scoop in your water or Gatorade while your workout out thats ideal.

Glutamine- Glutamine is basically a building block for protein. It is the most abundant free amino acid in the body. Glutamine is produced in the muscles and distributed by the blood to the organs that need it. Studies have shown that glutamine helps increase metabolic rate while working out which is good for fat loss. It is good for people in the gym mainly because it speeds up recovery, which I think is important because recovery time is the most important when it comes to building lean muscle. 

There are a lot more things that you can take:

-Fish Oil- Lubricates the joints and helps with focus.

-Pre-Workout- Gives you energy, focus, and a good pump while your training.

-Creatine- Helps lubricate the joints and holds water in the muscles to help keep the body hydrated and to make you look bigger (which is why most people take it)

There are SO many supplements that you can take, some may be beneficial to you and some may not be. Remeber ALWAYS ALWAYS ALWAYS research a supplement before you buy it. Don't go somewhere and listen to the rep when he says "yeah this is good" because half of the time they sell it because they get commission off it. Research what supplements will be good for YOUR goals and what brands are the best at the time you research, also everyone is always open to ask me any questions they have about any of the stuff they need. 

Mikey's Fitness TIP: Going to show a little hate which is kind of bad BUT I don't want to see everyone get ripped off. If it's possible go to a website like www.bodybuilding.com or www.supplementwarehouse.com to get your stuff. Places like GNC and Vitamin Shoppe really BOOST their prices. I have found that ordering online is the cheapest way to go. You can also see if your local GNC or Vitamin Shoppe do online price matching, some do some don't. Some do than add a lot of money for shipping when it'll only cost you maybe 2 bucks on a website. 

Saturday November 24th 2012

Hey guys sorry for the late post! Had a crazy day. Ended up getting my books for NASM and I was studying and doing other things. Hit some shoulders today at the gym, it was pretty fun because I worked out with one of my buddies that I never work out with before so it was pretty fun. I realized today how much my shoulder still needs to catch up strength wise but ill get there. How is everyone's weekends going so far? Going to be writing an article tomorrow so stay tuned!

Friday November 23rd 2012

Hey guys :) hope your thanksgiving was well and you got to see all of your family, and eat a lot of food :P today I went to the gym and I can't lie I just was NOT into it. Went to sleep early last night and all night long I had terrible dreams. I don't know if it's because my bodies not used to a massive amount of junk food, or if it was just a bad night. Either way I had terrible sleep and was in the worst mood this morning. I did back and biceps and honestly didnt even feel a pump, and I was not in the mood to care. You guys ever have workouts like this? I haven't in a really long time. Good thing I do everything twice a week, at least I had one good back and bicep session this week. Going to hit the gym today and make up for today :)

Thursday November 22nd 2012

What's up everyone happy thanksgiving? What's everyone going to be doing today? I'm heading down to see some family right now should be a fun day hopefully. I went to the gym today and it was actually pretty crowded believe it or not I was surprised. Did some shoulders and triceps today, not to bad of a workout either actually felt pretty good. Remember to check out my article on thanksgiving eating guys. Take care guys and enjoy the holiday!

Wednesday November 21st 2012

How's it going guys? Everyone ready for thanksgiving tomorrow? I had a decent leg day today felt pretty good but ill know tomorrow morning if my legs hurt if it was good! Lol. Anyone hitting the gym tomorrow? I decided to so I can keep on same workout schedule. So who else does legs on Wednesday? I like to so I can split up my upper body and give it a nice break than go back to it on Thursday. I love hitting abs with legs because I think legs works abs so I'm getting a nice burn with it so far. Let me know what your workout is for tomorrow or if your taking off guys!

Tuesday November 20th 2012

So today has been a long day so far, just got back from having to do college stuff for next semester :) I went to the gym this morning it was a pretty good workout. Today I did back and shoulders, wasn't to bad but I feel like I pulled something in my trap which sucks lol. I have my second day of work today, yesterday went well which is good everyone seemed cool so far :) How was everyones workouts today? You guys working out on Thursday or are you skipping? I'm not 100 percent sure what I'm doing I'm going to see if any gyms are open and maybe go in the morning.

Something for possibly a poster or my logo, what do you think?

Monday November 19th 2012

What's up guys, how was everyone's workout so far? If you didn't train today what are you planning on training? Did chest and biceps today and I had a really good workout actually. I came up to eat some food I had chicken, rice, and some whole wheat crackers and I'm still hungry! So my workout must have kicked my but pretty good lol. Starting my new job today and I'm really excited, I'm hoping I'm going to like it there and I bet I will. It's a gym that started in the bodybuilding era in Venice so I thought that was pretty awesome since bodybuilding is what I want to do, kind of give me motivation ya know? Haven't trained there yet but I am looking forward to doing so. 

Sunday November 18th 2012

How was everyone's day? For me I just relaxed didnt even do anything as far as working out and stuff it was my off day... Which seems to be pretty common with people. I start my new job tomorrow so that should be pretty fun I'm hoping :) will be lifting in the morning so prepare for a afternoon post on my workout!

Thanks giving, what to do to have a good time but not over due it!

Whats up guys, for this weeks article I decided to talk about thanksgiving's do's and don'ts. Now two ways to look at this, It's winter time so your either bulking which a lot of us are doing or your just losing weight because you have decided to get into health and fitness. Also there are the people who like to stay lean throughout the whole year and have an ultimate healthy life style.


Bulkers- As for us, the people who are in this stage. EAT EAT EAT. It's not going to effect you that bad and your body is already used to getting in a crazy amount of calories regardless right? just MAKE SURE your still eating every 2-4 hours even if you have a crazy amount of food at one you still need to eat at least 3 more meals for the day. Whether they be protein shakes, little snacks, that's fine but you still need to get those meals in throughout the day so your body doesn't go into starvation mode.


Cutters/Fat Loss- Right now is the hardest part of the year for you, especially because of all the holidays coming up and what does your family do? That's right! Cook delicious food, bake delicious snacks, and chow down! You may have a couple of ideas in your head like "I'll eat a lot and not eat for the rest of the day" or "I'll eat a lot today and not eat a lot tomorrow" All of these types of ideas are horrible. You still need to get your small meals in throughout the day so your metabolism keeps burning, and you can't starve yourself the next day because your body will start eating away at its proteins/muscles and you will be in a bigger whole. Try this, eat smaller portions. Lunch time have a little turkey, have a little corn, have a little pasta, whatever your family makes. An hour and a half to two hours later get a little plate and have a couple cookies, some brownies. Spacing it out will 1. Not have a BIG meal go in at once that will slow down your metabolism and 2. The little bit every hour and a half to two hours will still keep you in check with your small meals throughout the day, not exactly what your body needs but it WILL HELP keep your metabolism going, keeping you on track with your eating schedule, and making you feel less bloated. Remember still get your meals in for the rest of the day, don't skip because that will throw away all the hard work you've put in with speeding up that metabolism!






Mikey's Fitness TIP: For me I've always followed one rule, holidays only come once a year and I've always enjoyed them, pigged out, and had fun. I'm not telling you that YOU need to do this, but I'm saying everyone should get at least 1 cheat meal a week right? So why not have it on a day that you can enjoy with your family and friends? Some people may be opposed to that statement and some people may not be. Fact of the matter is this fitness is suppose to be fun, educational, and a WANT in life. If you stress yourself out so much how are you suppose to have fun with it? Fitness should be an awesome experience not a gauntlet with chains and axes. 

My other sites, check them out guys!

TWITTER- https://twitter.com/mikeyyfitness1

Instagram- mikeyfitness0605




LinkedIn-http://www.linkedin.com/profile/edit?trk=hb_tab_pro_top



Personal-http://mjlfitnessathletics.webs.com/

My workout plan for right now

Monday-Chest/biceps/abs

Tuesday-Back/Triceps

Wednesday-Legs/Abs

Thursday-Shoulders/Triceps

Friday-Back/Biceps/Abs

Saturday-Chest/Shoulders

November 16th and 17th

Hows everyone doing? Sorry I didn't post yesterday guys I had a really busy day. I ended up having to go in for trainig for work from 11-5..... thank god I brought some meals with me! So was still able to hit my 2-4 hour rule with eating so that was good. Today I had another interview and I actually decided to take this job. The job I had yesterday was a lot of hours a week and with the timing there was NO way I could go to school which is what I don't want, I'm 20 years old I need school ya know? So I got a job today and I took it! It's still at a gym which is awesome because at least I'm still able to stay in the industry which is what I need/want. Today I went to the gym after hearing the good news that I got hired at this place so I went and did some back/biceps/abs. Feeling pretty good today so I'm going to relax, eat my meals, watch some T.V, and get ready to start on Monday! Any ideas on what anyone wants to read today? I'm going to make an article sometime today/tonight so give me some ideas!

Thursday November 15th 2012

How was everyone's workout today? If it wasn't good what can you do different? Remember to always stay concentrated and "in the zone" great tools for that is a good pre-workout or an iPod/iPhone/mp3 player with some of your favorite songs. My workout was pretty good today I hit shoulders and triceps. I feel my shoulder getting stronger for sure and i was looking at myself in the mirror today and I can see a change in myself already which is pretty awesome.

Wednesday November 14th 2012

Wednesday November 14th 2012

Hey guys :) Going to be hitting the gym tonight and its going to be legs... blah :( I don't know why I really just dislike doing legs so much, I do them but they are just so annoying. I'm actually going to be hitting the gym with my good friend tonight. We used to work out together every day but haven't in a while so it should be pretty fun. Going to go check out his gym, I've been to the gym before but they re-did a lot of it so I'm excited to see how its going to be! Going to do squats, leg extensions, stiff legged dead lifts, leg curls, stand up calf raises, and sit down calf raises.

Update picture November 13th 2012

November 13th 2012

Hows it going guys? Did a little back and triceps today. Had a "by myself" workout since my dad didn't come, felt a little weird since I've been working out with him everyday. I'm still doing the whole "push pull push pull" legs "full push full pull" days and I'm actually liking it (for those of you who don't know what I'm talking about I explained it in one of my last post, I'm actually going to make a thread about it). So far so good in gaining weight, eating pretty clean but sometimes I have a cheat meal like today I had pizza tolls ;) will make up with it by having an awesome healthy dinner! I made a instagram guys so if you want to follow me on it my user name is mikeyfitness0605, also I made a twitter to post some stuff on its https://twitter.com/mikeyyfitness1. Check it out guys! give me some pointers!

Monday November 12th 2012

Whats up guys :) Today I continued with the annual chest/biceps like last Monday. I feel like Monday chest just needs to be done, doesn't it feel like that? I felt pretty good working out today put up some decent numbers, especially for only being 3 weeks back into the game. Also what is nice is I'm continuing to gain a decent amount of weight already! I'm hoping to be able to hit 220-225 by April than start cutting down for the summer, and lets hope myself and everyone has a successful cut. Speaking of cuts, does anyone like to just stay bulky all year around? An old school bodybuilder told me one time "Who's going to win the kid with the amazing abs or the brick house?" It gives you something to think about if you think that way. After the time back in the gym I'm starting to get a little bit more hungry each day that's for sure, which is awesome because its winter! I'm still doing everything twice a week but once summer comes I'm going to do everything once a week. Considering I'll be getting in less calories once summer comes It'll be harder for my body to recover so once a week sounds good.









Mikey's Fitness TIP: Pre-Workout's are an awesome little tool especially if you go to the gym in the morning or after a long day of work. Two different kinds of Pre-Workout's, you have some with high stim (Energy) and low stim N.O. (Not a bunch of energy but just enough and it gives you a good pump while training). Both are good depending, but you can also mix them. Try a high stim pre-workout like C4 by cellucor and take a low stim like N.O. Pump mix them together and see what kind of workout you get, personally I think its awesome.

Sunday November 11th

RELAX DAY :) Didn't lift today guys just relaxed, got all my meals in, took a nice nap for extra recovery time, and chilled. Hope your all ready for chest day (Monday :P)

Why running and some other cardio may not be the best for you burning fat

How are you guys? It's Friday November 10th and I decided to write a little article about my feeling on cardio. A lot of research shows that after 15 minutes of running you start burning through muscle or protein, what do you think? Is it true? Lets break it down. Figuring out how many calories your burning while running contains two different things how many calories your taking in, and how many calories your body is burning while your not running. You burn calories while your not exercising even if your just sitting around, the United States Department of Agriculture recommend that every adult eat 1,600-2,400 just to keep their energy going for the day. While your doing cardio, if your heart rate is between 50-80 this is considered the "fat burning" zone. When you increase the speed/intensity and your heart rate goes to 80-90 percent this is considered the "cardio zone" which is burning carbs, and only 15 percent body fat. That sounds good right? Burning all those carbs? Actually its really not good at all. Your body only has so many carbs from what you ate prior to your workout. Once your body runs out of carbs to burn (because carbs are considered energy for the body) it starts burning your MUSCLE which is bad. It starts burning your muscle and your proteins because it NEEDS that energy to keep going through the workout your putting your body through. Another crazy thing, if you do lets just say 90 minutes of cardio a day because you REALLY want to burn that fat, you think it will work right? Actually its going to burn what you want to KEEP vs. what you want to lose. Your body will basically be confused at that point and not know you want to burn fat, it will just think your overworking yourself. It will end up burning the muscle and NOT the fat because muscle uses a lot more calories to live than fat does, so your body goes into "oh my god" mode and gets rid of whatever is going to use the most resources. Your body will slow its metabolism and will store all the fat, it goes into starvation mode because it assumes you are overworked and underfed. So if you do cardio really hard it will burn your muscle to save your vital fat stores. Ever wonder why heavy set people lose a lot of weight but keep all that loose skin? All that loose skin is actually 100 percent fat. That happened because they lost all the muscle that was there. My advice, you can do cardio and you can run.... But don't over due it and don't underfeed yourself because you will not reach your fitness goals that way.



Mikey's Fitness TIP: Whether your running in the cardio zone or the fat burn zone, your body primarily burns through fat or carbohydrates. According to the Mayo Clinic, if you run daily for extended periods of time, eating carb heavy meals three or four hours before you tain can help you with a maximum amount of energy. The crazy amount of carbohydrates can fuel your body enough to prevent the need to burn through protein calories toward the very end of the run.

New job? New day :D

What's up guys? Sorry for not posting yesterday ( Friday Nov. 9th) I had a really busy day between training and two interviews. I actually ended up getting one of the jobs so far! Sears is making a "fitness department" kind of like a mini sports authority, and I got hired as a fitness specialist for that which is pretty cool.... It's not at a gym or a nutrition shop but, its something in the fitness industry right? :) Will still be looking for jobs though because I start, so will see if something comes up. Yesterday I did back and biceps it was a pretty good day of lifting. Had a new pre workout which I bought the day before called C4 by cellucor and I really like it :) Try it out, the blue raspberry is awesome!

November 7th & 8th workout

Whats up guys? So yesterdays workout and today's went good. Yesterday I did just legs to split up the week and give my upper body a break. Today I did shoulders/triceps which was a pretty good workout although for someone reason I felt a little blah :(. The beginning of the week I told you guys I was mixing up how I was going to be training my body parts, I also said I'd wait to the end of the week to give you my whole workout but.... The anticipation is killing me :P So I've decided to share it with you now.

Monday- Chest/Biceps/Abs
Tuesday- Back/Triceps
Wednesday- Legs/Abs
Thursday- Shoulders/Triceps
Friday- Back/Biceps/Abs
Saturday- Shoulders/Chest

Now you may be asking why am I doing it like this? the beginning of the week doing push/pull push/pull than just push, just pull, just push. I'm doing it like this basically to see how it will work out, tricking my body. Giving it a "what is going on" at the beginning of the week, hitting legs to give it a break, than giving it a "oh that's better rest time yay!" feeling. I really want to see how this is going to pan out for me, stayed tuned there will be updates of course!





Mikey's Fitness TIP: It's winter time, which means your most likely bulking up right? Here's a really good "on the go" snack. 2 spoon fulls of natural peanut butter and a hand full of unsalted cashews/peanuts/almonds. It's a great snack, tastes good, and realistically you can take it anywhere and eat it anytime. Only thing you have to remember is a spoon and your good. If you don't remember a spoon I'm sure there's some fast food place near you. Just walk in and by the napkins they usually have forks, spoons, knives, take a spoon! :) 

November 6th 2012

Hey ladies and gents. So I did back and triceps today weird right? For me I see something in it. If I do chest/biceps Monday and back/triceps Tuesday I'm getting a pretty good push/pull ratio for both days. Now how does my body rest you ask? Simple, I do just legs on Wednesday  If I do just legs on Wednesday that's giving my whole upper body a break right in the middle. Now as for the rest of the week? Well your going to just have to wait and see about what my workout will be :) It may be what you all are thinking.... It make not, what do you think? Post some questions/answers in the comments and stayed tuned to find out. For the rest of the day it was basically the same thing... Same pre workout as yesterday (beast mode) and same protein (carnivor). I was actually feeling a little bit hungry today while working out for some reason, which is strange because I never get hungry. Maybe because my bodies changing since I'm only 20 and I haven't worked out for 6 months because of my shoulder my bodies demanding more food. Other than that just relaxed, hung out, did some studying, and I'm actually thinking about possibly getting an ISSA personal training certificate, anyone know anything good about it? Let me know :D








Mikey's Fitness TIP: Stretching is very important, some people may think its a waste of time but its not. I'm not saying you need to stretch 20 minutes but a good 5-10 minute stretch will go a long way. It will warm up your joints and ligaments, make you feel loose, and lessen your chance of injury. Take a little time before your workout and stretch those muscles!

2 weeks back in pic

My workout Monday Nov. 5th 2012

My workout for Today (Nov. 5th 2012) Everything went good, saw some friends at the gym and had a good time working out with my dad. I worked out chest and biceps today, did 5 exercises with chest and 3 with biceps. Also hit some abs today which actually felt pretty good, abs are a hit or miss with me sometimes I love doing them sometimes I hate my life while I'm doing them lol. No real big numbers today still trying to get myself back to where I was strength/size wise. I tore my labrum in my shoulder so I was out for 6 months, I'm two weeks back in and honestly getting a lot stronger and already put on about 6 pounds! My pre-workout meal was oatmeal, I use the oatmeal that is pre flavored. A lot of people don't like the one in the little packets in the box's but I've never had a problem with them. Might say its unhealthy because of the "sugar" but that sugar is what I need before my workout. For my pre-workout supplement I used beast mode by beast. It's a pretty decent pre-workout I like it but it could have a little higher stimulant, you'd think because of the name it would be crazy :P My post workout protein shake was Carnivore which I really like. It's based off of a beef protein, kind of like steak without the bad sodium. Will most likely be switching it up soon, maybe with real mass by gaspari. Workout music went all over today Eminem, Hoobastank, Trapt, Lincoln Park, and Slipknot.






Mikey's Fitness TIP: When switching up your workouts, trick the body. For instance a lot of people do back/biceps or chest/triceps because of the "push pull" Try doing both make your body be like "whats going on here!" Try some chest/biceps or some back/triceps. Hit legs in the middle of the week to give your upper body the break since its not really getting one because your doing push AND pull the same day vs doing push one day than the next day doing pull. 

How to still build muscle and train while deployed

 For this post I'm writting it for the military and how to keep them selves in shape and healthy while deployed. I have 2 cousins that are in the military, one navy S.E.A.L and one Army Infantry. Also I have friends in the army and marines, and one of my best friends is in the army national guard so I figured this would be a proper post for ALL. Now being deployed and building/maintaining is very hard you don't have a super market right down the street, you don't have a couple gyms to go to, and you don't have a GNC to pick up some protein so what do you do? There are a few choices like body weight exercises. Lots of these including: Push ups, pull ups, tiger pulls, body weight squats, jump squats, V ups, sit ups, leg lifts, and a lot more if I were to post them all here I would probably run out of room. Google them and you can find a bunch. Lets now talk about your GEAR, we all know its heavy right? well lets get some facts in. A full 5-gallon water jug weighs approximately 45 pounds and has a convenient handle at the top, if that's to heavy drink some out of it! But you can do regular bicep curls, hammer curls depending on the handle, shoulder press's, rows, overhead extensions, and squats. In the field there are boulders and logs which come in all shapes in sizes! What about sand? What about bags? Well lets put some sand in some bags! Lots of exercises you can do with that, just think about it right? For instance lets take a bolder and do a squat have 8 bags of sand next to you and do power pushes. So squat with the bolder than power push the sand, like a super set of squats to bench press. There are a lot of different kinds of workouts and possibilities  just remember just because it doesn't look like a barbell doesn't mean it can't act like one weights are weights! Now lets talk about the nutrition aspect, which obviously seems like its the hardest. Food IS ENERGY food wasn't put here for enjoyment believe it or not, it was put here to make us keep going, living, breathing, have energy, be healthy. The main things you need to worry about is 

• Proteins ( fish, chicken, beans, ext.)

• Carbohydrates ( bread, fruits, vegetables, ext.)

• Fats (walnuts, olive oils, ext.)

• Vitamins (vitamin D, folic acid, ext.)

• Minerals (potassium, calcium, ext.)

• Water

Follow the general rule for eating and you will be fine. Don't think that you NEED cake, cookies, coda. You NEED the foods/examples that I posted above. If you run out of one thing exchange it for something else. For instance, chicken runs out try turkey, ham, fish, it may not be the best for instance if the turkey is a "high in sodium" kind but its better than nothing NEVER STARVE YOUR BODY because that's how you lose the muscle and the energy. A good thing to try to do is order protein bars all different kinds, not better or to worse than chicken but better than nothing. Ordering will be talked about next. Now lets talk about supplements, you need a protein after your workout so you can re-fill the body. Act as if your bodies a car and its on E what are you going to do? Fill it up! Your body will last after your workout if you don't eat anything and you'll live but will your muscle start deteriorating? Absolutely. You need to fill that muscle back up so it has its nutrients no more than 30 minutes after your workout, so whats the best for thing? Protein shakes. Protein shakes come in all shapes and sizes. Some for lean, some for mass gaining, even some specifically for women. The reason why they are the best after your workout is because protein shakes are fast absorbing, vs. food that takes a little while to digest protein shakes will shoot straight to your muscles. Also you have different supplements like pre-workouts, post-workouts, glutamines, BCAA's, fat burners, ext. How do you get these? As simple as possible, order them. I have heard many people over seas order their supplements online. Your money goes straight into the bank right? Have your ATM card? Order some stuff online! The U.S Military also has some of the best networking security, so you won't have to worry about your information getting stolen like your ATM card. Also before we rap this up, if your serious about fitness there will be supplements that you take and you will need a working computer for this. Some people don't know how important this is but you NEED to make sure your computer is clean (I.E. virus's, maleware, spyware, trojans, worms) So make sure you invest in some good anti virus/anti male ware programs. There are also a lot of free ones I like Avast for my free anti virus and malewarebytes for my free maleware/spyware remover. Also make sure you do a disk cleanup and a disk defragmentor, trust me I know that sounds complicated but look it up alls it is is a few clicks I promise and takes 2 seconds depending on if you have ever done it. If you haven't than your computer could be a big cluttered with junk and take a little longer. 

Mikey's fitness TIP: I talked about protein shakes above so I want to clear something up because like I've said this isn't a blog JUST for men its also for women. I have A LOT of women say "I thought protein shakes are just to get big and they'll put big bulky muscles on me" This is 150% wrong. That's just like saying chicken is for just getting big, its very false. Protein is for anyone, because your body needs it. Protein shakes (the lean ones not the mass gainer ones) all just about have 125-145 calories, 23-25 grams of protein, 0 or 1 gram of carbs, no sugars, and very low sodium. They are CLEAN and they WILL NOT put on all this "bulky muscle" like a lot of women think, unless you take something like a weight/mass gainer. So do yourself a favor, hit a shake after your workout ladies and re-fill those good nutrients in those sore muscles :)

My Introduction

Hows it going everything? :) My names Mike, and this will be my first blog made. I am making this for two reasons. 1. So I can post my workouts/nutrition/supplements that so you guys/girls can see what I'm doing to get to where I wanna be which is my first bodybuilding competition and 2. To help you! I will be posting tips at the end of each blog I make, stuff that can help everyone! Absolutely NOT just for men or just for women. So now I'll say a little bit about myself. Born and raised in North New Jersey, It's decent but it gets a little boring at times. My whole life growing up I've tried a lot of different things baseball, soccer, football, MMA, ext. but nothing really gave me a thrill. For some people that may sound weird because if you start sports when your younger, you should just do them right? I mean parents get them into it, older brothers/sisters, but for nothing stuck to my interest. The only thing that HAS stuck to my interest was bands. I was in a few bands in middle school I played bass and sang. Once my friend moved to Virginia I had no one to jam with anymore, no more band which was at the end of 8th grade. Once freshman year hit I took the tight pants off and replaced them with nicely fitting, cut the long hair and started spiking it like I used to in 5th/6th grade, and got more into the "preppy" look I guess you could say. Even though it was something I was really into I just stopped it and didn't really look back. Once junior year hit (I was 16) I started lifting, I stuck with it for a while than decided to stop. Once I hit 17, that September after I turned 17 which was in June I started again. That was the beginning of no going back, of starting my life long journey in Health & Fitness. Since than I have made some changes, even stopped working out for 6 months because I tore my labrum in my shoulder. I tried going to school for computers while my shoulder was hurt and I couldn't train because I was depressed ya know? Couldn't lift, felt like my time was done and it wasn't for me, but I was dead wrong. Now I'm back in it, starting county college for Exercise Science, and feeling fantastic. Wait for more posts to come, I will be posted every 1-2 days about my workouts, how I'm feeling, what I'm eating, ext. :)



Mikey's fitness TIP: NEVER EVER stop doing something YOU want to do that's your dream. No matter what anyone says that it won't work, that you'll never be good enough, because things aren't going right. FAILURE IS BLISS if you don't except failure than you will never grow.