You can’t get the body of your dreams sleeping. Wake up and go to the gym! -My Alarm Clock
As cliches as it may be, mine and I’m sure many of you reasons for getting and STAYING fit is to look AMAZIN’ this upcoming summer. However, the only way to get there is to be sure you’re doing it for more reasons than how others will receive you. Getting your health/body in order is a “damned if you do damned if you don’t” up hill battle. Not everyone will be excited or support your journey, many will ignore your plight of discipline to stay on track, while others will ridicule or flat out be jealous of your astonishing results. That’s why it’s important to be doing whatever lifestyle change you seek for you and yourself only.
The firmed bodied men of Junk Food Journals Entry 13 all share a common fitness trait, they are their own motivation. They have reached a desired goal because it’s how they want to live their lives and other’s opinions are only warranted if they are seeking the same self-motivation. I’m always preaching about how much we should be our own first reference of thinpsiration. But if you need that extra motivation to actually use that gym membership you wishfully purchased last month then, read what a gilded body coach, model and teacher are putting themselves through this winter readying for summer.
Troy “Juni” Barnes (FB:@troy.barnes.378) was an aspiring fashion stylist turned health coach. After relocating from New Orleans to Atlanta, I traveled to New York City to study Fashion Marketing at LIM College. While there as was an intern at Gucci on Fifth Avenue, at the end of my sophomore year I traveled back to Atlanta and started to create a name for myself in Atlanta by creating the lifestyle brand Rebel Society. In Atlanta I found myself gravitating towards fitness as a form of recreation. However, after seeing the results I wanted to take my fitness to the next level. I was introduced to the product Herbalife and decided to invest my body into a product that would not only perfect my physique, but also allow me to build confidence and character in others.
Workout Philosophy: I approach health the same way I approaches clothes. If you do not feel good about yourself, then you are not going to feel good in what you are wearing. Nutrition, like clothes, should empower and energize you! It will make you look beautiful and most of all it’ll make you feel great!
Breakfast: The most important meal of the day. It BREAKS the FAST between your last meal & sleep. Which jump starts your metabolism. My breakfast consist of my Herbalife Healthy Meal Shake, Oatmeal with Granola (Fruit & Nuts) & Herbalife Tea which gives me that boost of energy to beast my day.
Lunch: Homemade Pesto Pizza on a bed of Spinach Leaves with Shrimp or Chicken.
Dinner: Slow cooked Lamb Chops with Quinoa & Broccoli
Cheat Day: PAPA JOHN’S PIZZA & Dorito’s with Queso Dip?
Diet Trick: I don’t believe in Diets! People go on diets to hit a goal & once that goal is accomplished, 9 times out of 10 they fall back into old habits. I teach my clients to embrace the “Lifestyle Change” don’t give up all the things you enjoy. Just cut back some & do everything in moderation.
Problem Area: ABS! Why? Because they come and go. During bulking phases I intake more food, some less healthier than others & my abs always suffer. But it’s a bitter sweet thing because I get to put on mass.
Key to Discipline: The key to discipline is Personal Development. You have to exercise the mind just as much as you exercise the body. A STRONG MIND EQUALS A STRONG BODY! I listen to motivational messages everyday to keep a positive mindset. Because in life we’re going to be challenged, and if you’re weak minded you’re going to FAIL. But even when you fail, FAIL FORWARD.
Workout Routine: I workout 5-6 times a week. I break the days down by targeting different muscle groups. At the beginning of the week I target my weakest areas and towards the end of the week I hit the strong areas. Back & Shoulders on Mon, Legs on Tuesday, Arms on Wednesday, Legs & Abs on Thursday, Chest on Friday and Saturdays is a full body workout.
I’m Antonial Barnes (IG: @ant_the_model) a 24 y.o. from San Marcos, Texas. I’m a musician, I can play Jazz Piano, Marimba, Vibraphone, Drum-set, Congas, and want to learn the violin. (Interesting personal fact) my favorite animal is a penguin. I got into fitness when I used to be 135 lbs and always wanted muscles. So me and a buddy made a promise to start working out and lifting heavy weights and stayed dedicated. My buddy left for the army after 3 months of working out together and ever since then I just been going on my own. Stayed dedicated- bam, lol!
Workout Philosophy: Don’t try to be number 1 in someone else’s eyes, but strive to be number one in your eyes.
Breakfast: Since I try to gain weight I eat a big breakfast. Bacon, eggs, toast, fruit smoothie, banana, and sometimes oatmeal.
Lunch: A turkey sandwich with a serving of chips,water, and a banana or lean pasta dinner (frozen food like bertolli.)
Dinner: Grilled, baked, or breaded chicken (not fried), with beans and rice.
Cheat Day: ANYTHING!!! lol
Diet Trick: Eat a big breakfast so you won’t be as hungry for lunch and dinner.
Problem Area: Sweets lol, I love cake and cookies and I try my best to stay away from them. Also, trying to gain muscle. Gaining muscle is very hard so don’t get discouraged when you don’t see it in time. You can only gain 13lbs of muscle naturally each year so it will take some time.
Key to Discipline: Keep at it. When you feel too tired to work out, take some pre-workout and head to the gym! I do not believe in sets because it makes me feel bad if I don’t complete it so just do an exercise until you cant do it no more…take a break….then do it again.
Workout Routine: I work out a certain body part a day like.
Mon: Leg day, Squats, Lunges, Calf Raises (with weights,) Jump Rope, Treadmill and Leg Press, Leg Extension.
Tues: Chest Day & Abs, chest, Bench Press, Incline Press, Decline Press, Butterflies, Push ups, Cable Crossovers, Abs, Ab wheel, Standing/Kneeling and Cable Crunches.
Wednes: Back Day, Lat Pulldowns, Bent over barbell rows, Bent over long bar rows, Renegade Rows, Pull Ups
Thurs: Arms & Shoulders, Arms, Barbell Curls, Hammer Curls, Cable Curls, Triceps/Bench Dips, Lying Triceps Press, Triceps Pulldown (rope), Shoulders, Arnold Dumbbell Press, Decline Shoulder Rise, Front Dumbbell Rise, Shoulder Shrugs.
Fri: All Around/Full Body. Do a Little bit of everything!
Sat: If able I redo my chest day workout (since I want a bigger chest.)
My name is David “Sancocho” Quarles (IG:@sancochin89) I’m a Copy Editor by day, Zumba® Fitness instructor by night, and a Men’s Physique competitor by hobby. I come from a hodgepodge of cultures, so in regards to maintaining being fit, food is a BIG challenge! I’m four years in to my weightless journey of 296lbs to 174lbs, and I’m loving every moment of it.
Workout Philosophy: Workout like no one is watching. Pay attention to yourself, your form, your safety, your progress. Everyone else will either cheer you on, or despise your progress. Either way, your progress is just that…YOURS. You can use your story to inspire and motivate others. Yet never become overly concerned with their opinion…it might just stifle your progress.
Breakfast: 5 egg whites and 1 whole egg, 1/2 – full cup grains and first of many sips of my first gallon jug of the day.
Lunch: 8-10oz. of chicken breast, 1 cup of greens (any choice) and 1/2 – full cup grains (I usually have brown rice or quinoa.)
Dinner: 8-10oz. of chicken breast or fish , 2 cups greens, Hopefully I’m finishing up my water!
Cheat Day: The largest pizza I can find from any local Pizzeria.
Diet Trick:I love carb cycling. Never let your body get used to your activity or way of eating. I’ll low carb for 2 days and increase carbs on the 3rd day. This method will help raise your metabolism and allow your body to burn fat while giving your body some good fuel to power through your workouts!
Problem Area: My lower back a.k.a love handles. I accumulate most of my weight here as I’m on a weight gaining cycle and its usually the last place I lose the weight. Clean eating, higher water intake and frequent cardio usually helps me take care of that problem. But when I cheat, my love handles tell all!
Key to Discipline: I know my goals and where I want to be. The only person in control of whether or not I achieve my goals is me. Therefore, I can either be a help or hindrance to myself. I choice progress! Too, I know from where I’ve come, and I know I don’t want to go back there!
Workout Routine: I do fasted cardio in the morning before work; usually consisting of 30min. on the elliptical or treadmill. When it’s warm out, I like to take that workout to the track! I teach a Zumba® Fitness class almost everyday, so that takes care of my second round of cardio. Between cardio sessions, I weight train. I break down each day into different muscle groups: chest and triceps, back and abs or a whole workout centered around legs. It depends on the day and mood. I, too, have now incorporated swimming at least 4 times a week. Talk about a total body workout!