Tag Archives: Diet

“Junk Food Journals:” Entry 18

28 Sep

My 30th B’day is about a month away and in three days I will be putting my diet and workout routine into overdrive as I enter the next decade of my life stronger, faster, better and of course thinner!

My new personal life & fitness goal is to drop dead weight and become more discipline in obtaining the things I want the most by living a succinct and garbage free life.

If my personal thinspo isn’t enough for you to trash your terrible eating habits then check out the latest entry 18 of “Junk Food Journals.”

Chris Newman (1)

Chris Newman (2)

Chris Newman (3)
Hello, my name is Chris Newman (IG: Christophe_Mari). I’m from Washington D.C. and I’m 29 years old. I work at Vida Fitness in Washington D.C. I love to read books, listen to music, write, travel, shop, learn, deejay, play video games, and spend time with my friends and family.

Workout Philosophy: If you have faith as small as a mustard seed, you can move mountains.

Meal 1: 8 a.m.
– 10 egg whites.
– 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels.
– 8 oz. orange juice or 1 cup mixed fruit.
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat.

Meal 2: 11 a.m.
– 8 oz. chicken breast.
– 1 small to medium potato.
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat.

Meal 3: 1 p.m.
– Whey protein shake (2 scoops).
– 6-8 rice cakes.
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat.

Meal 4 (postworkout): 3 p.m.
– 8 oz. turkey breast.
– 2-3 cups cooked pasta or white rice.
– 1 whole-grain roll.
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat.

Meal 5: 6 p.m.
– 8 oz. ground beef (95% lean).
– 1 slice low-fat cheese.
– 2 slices whole-grain bread.
– 1 piece fruit.
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat.

Meal 6: 9 p.m.
– Whey protein shake (2 scoops).
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat.

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat.

Cheat Day: 2 turkey sandwiches on wheat bread with mayonnaise orange juice and a cup of yogurt. 2 slices of chicken and veggie pizza with water.

Diet Trick: Drinking lots of water. At least 8 glasses a day to burn fat.

Problem Area: My abs are my hardest area to keep toned. I work on them everyday performing leg lifts and butterfly kicks.

Key to Discipline: Seeing the progress I want in my mind and setting a specific time to workout everyday. I also take selfies after every work out to inspire myself and others.

Workout Routine: Monday – Chest Tuesday – Shoulders Wednesday – Abs Thursday – Rest Fri – Legs Sat – Cardio and Biceps.

Christian Carter (1)

Christian Carter (3)

Christian Carter (4)
My name is Christian Carter (IG: AllOutOfHashtags), 34 year old southern man who has called Manhattan home for the past 10 years. I’m still the same 9 year-old southern boy who preferred day dreaming over dreaming while sleep. I’m funny, loyal and spend my life knee-deep in a downbeat, drinking margaritas and creating art of all kinds.

I started working out as a youngin’ after while watching the movie Aliens with my family my brother proclaimed that I was built just like the lead actress Sigourney Weaver. They’re jokes still play in my head every time I think I don’t have another set/rep in me. “Come through Sigourney”.

Workout Philosophy: Try anything once. Rock Climbing, Spin, hell… Climb a tree.

Breakfast: a Smoothie or Fresh Juice.

Lunch: Any and all things Mexican.

Dinner: Mexican or Sushi and a Margarita.

Cheat Day: I eat what I want and workout hard. Indulging in food you love isn’t cheating on the quest to a better you, it’s simply you enjoying your life.

Diet Trick: don’t know if I believe in the idea of tricks. What I will say is a varied diet is important. Most people eat a variation of 10 meals their entire life. This causes them to lose out on many important vitamins, minerals and fats.

Problem Area: Ive learned to not fight the God given structure and shape of my body. Always editing but I’m no longer giving it to the idea that any of it is a PROBLEM.

Key to Discipline: A healthy addiction to growth and change.

Workout Routine: Do something physical a every day.

Anthony Black (1)

Anthony Black (2)

Anthony Black (3)
I’m Anthony Black (IG: MRBLACKTALKS) 28 years old from St. Petersburg/Tampa Florida your typical serial monogamist who loves romance, Carrie Bradshaw, sarcasm, barbells, and Beyoncé. I work in sales in the multifamily property management industry in the sunshine state. Obsessive amounts of gym time & blogging keep me out of club and off xanax. Basically, I want to be hot forever.

Workout Philosophy: I’m a strong believer in my favorite hashtag, #TrophyHusbandGoals. It’s not about being idolized. To me, it’s all about being confident, feeling sexy, and knowing that I’m worthy of being placed on a mantle piece.

Breakfast: Since I workout in the mornings before work, I usually have a vegan protein shake, (pea protein, brown rice protein, & hemp protein mix), an egg & turkey sausage.

Lunch: Grilled chicken salad with a banana or Quaker protein banana nut oatmeal.

Dinner: I have extremely limited patience and cooking skills so talapia, broccoli, & a glass of white wine is my go to dinner choice.

Cheat Day:This only happens when I’m drunk and it’s 2am, but my favorite cheat meal has to be a Taco bell, chicken quesarito–no siracha with a side of sour cream. In Jesus’ name.

Diet Trick: Apple cider vinegar helps with digestion & works as an appetite suppressant. I’ve also used those waist trainer-esque, belly wraps while working out. I’m no Kim Kardashian but I do think it made a difference with my mini muffin tops.

Problem Area: My stomach. Believe it or not, I can bloat like a house. One meal could be the difference between me having a six pack or a two pack.

Key to Discipline: I usually shame myself and feed my inner narcissist by following ridiculously hot people on instagram. That usually gives me the superficial motivation I need to get off my ass.

Workout Routine: I do a five day schedule. A chest day, leg day, back & shoulders, leg day #2, and biceps/triceps.


Just Try!

16 Sep

Baby Caturaṅga Daṇḍāsana
I originally took up yoga because I wanted a challenge. I did the gym, I went vegetarian even switch from running on the treadmill to running outdoors. Though, I got nice results from those changes they never really inspired or satisfied the sense of accomplishment and progress I needed. Only because I wasn’t trying anything new but just changing up what I was already doing.

The challenge I was looking for wasn’t just physical; it was internal as well. There are so many things I want from my life however, I talk myself out of following through with certain voyages because being conformable and only attempting what I know I can do is much more safer than going beyond my limit, failing or hurting something. Leaving me vulnerable, disappointed and feeling stupid for even trying.

Outside of the yoga studio this mediocre life of safety I built is a set of guarded rules I developed and safely followed in my romantic life, career and overall exploration of life. I grew up with the people responsible for me taking risk for me without considering me, that lead me down an unstable teenage life emotionally, economically, financially and mentally.

Therefore, the moment I became an adult and “in control” of my life I made the decision to do exactly what I am “supposed” to do and nothing more than I’m capable of to not live the life I was raised in.

Thinking I was putting myself in position of control I eventually deviated from the life plan I made because creating an obtainable life was better than risking an uncertain fulfilling life.

This restrictive way of thinking is prevalent in the way I date- only talking to guys for a limited time to not become dependent on their love or have to factor them in my life pass “whats your favorite color.” In my career- I would go after jobs that are easy to get that I knew I was overly qualified for having nothing to do with my true passion simply because they paid well. Even with the way I worked out; let’s not mention how I remained in Kansas for 10 years now beyond the four years of college I moved here for due to it being so cheap to live here and I wouldn’t have to struggle. On the outside I have the beautiful apartment, amazing resume, nice body, orderly finances and high confidence; on the inside I’ve been suffocating with a swelling feeling of worthlessness. With all the constant blessing obtained I know I’m happy but I’m still not going to risk a comfortable lifestyle on being happy.

Now my 30th birthday is approaching and I don’t know what was it all for! I feel like everything I have now and my need to control the every situation wasn’t worth my self-fulfillment.

As of last night I made a promise to myself to just try! It’s not about taking the risk, giving up control or coming up sort, it’s about taking yourself out of your comfort zone to get to your most desired goal.

Like with yoga, a year ago I could barely hold a plank for 5 breathes without being to-the-bone sore the next morning; cut to me today trying Baby Grasshopper for second time with ease upon the many new pose I’ve took a risk on learning all by just trying.

Life is scary, unsure and sometimes chaotic but what I’m learning over these last 10 years that it’s best to risk comfort than your happiness. Many of us aren’t living up to our full potential because chasing control is more important than living for fulfillment.

We don’t try because of what onlookers will think/say if we fall, or because we proclaimed one thing and decided to go for something else and don’t want to deal with “I told you so’s” or people constantly questioning our decisions. We fight ourselves daily to go with what we ought to do rather than what we want to do. The same will we muster up to do the “obtainable” thing we should use that drive to take a risk on whatever will make you genuinely happy. Because if you fail at least you tried and nothing beats a failure but a try.

From TODAY on forward, I’m going to just try. I’m over playing it safe or considering others’ opinions, I just want to be the best me for me.

I encouraging my readers to challenge yourself to try. Don’t just do what you know you can do, go beyond that and do something harder. Who knows you might end up with that firm butt and rock arm abs you keep praying to Skinny-Jesus for.

Now on to learning full Caturaṅga Daṇḍāsana!

“Junk Food Journals:” Entry 17

26 Aug

The only bad workout, is the one you don’t do! If its thinpsiration you need, then check out what the fellas of “Junk Food Journals: Entry 17” had to share that keeps them motivated to eat healthy and workout consistently.

It very thinspiring you people with amazing bodies deal the many struggles as us who are aspiring to be a lean and ripped. What they all have in common is… Commit, Do, Rest and Repeat.

Alan John (1)

Alan John (3)
I am Alan John (Instagram: @iamalanjohn), a 26 year old model with Glamasphere Model Management and recently started presenting a tv show called Raptor Farm on Mindset tv channel 319 on DStv which airs every Friday at 7pm. I’m based in Johannesburg, South Africa and I began training with a home gym set when I was still in High School. I’m also an actor and in the process of recording my debut album. You can email me for booking or inquiries on alanjohnworldwide@gmail.com.

Workout Philosophy: Learn/know your body type and how it reacts to food and weight training. Next, follow a workout program that is designed to get YOUR body to where you want it to. Then, like everything else, be consistent with what you eat and with following the workout schedule.

Breakfast: Oats (I add peanut butter for a protein boost) or 3 boiled eggs and 2 tuna sandwiches.

Lunch: Brown rice and grilled fish fillets.

Dinner: Mashed potato, chicken breasts and choice of greens.

Cheat Day: Fortunately I don’t have a sweet tooth, a cheat meal would be some fried chicken.

Diet Trick: Healthy eating has to be a way of life for it to make sense and to be sustainable. Stay hydrated at all times and when grocery shopping choose the healthy option so you have no option but to cook healthy meals at home.

Problem Area: Time Management – Life is hectic, this is one area where sometimes I drag myself to the gym no matter how tired I am.

Key To Discipline: For me its the end goal; I know what I want to look like and to remain looking that way so, I constantly remind myself and work extremely hard to make this a reality.

Workout Routine: A 5 day gym program in this order: Back, chest, legs, arms, rest day, shoulders and rest day.

Kofi Mensah (1)

Kofi Mensah (2)
I’m Kofi Mensah (Instagram: @Noriwayfarer) a wanderlust boy that loves new experiences and pushing new boundaries. I’m a Pescatarian, working towards becoming a full time vegetarian and eventual vegan. I live in NYC, but my soul is forever in the clouds searching for new destinations.

Workout Philosophy: I believe that you should work towards what you aspire to look like and what makes you happy. Not for anyone else, or you will eventually lose the motivation to work out. Rotate your exercises and don’t only depend on the gym or else working out will become a bit of a chore and mundane.

Breakfast: It varies between yogurt, granola, egg whites with spinach and some other vegetables. Always tea, with honey.

Lunch: I try to make this my biggest meal of the day. It depends on whatever I’ve made for lunch. Usually some tofu, or seafood dish with brown rice. Occasionally pasta.

Dinner: A salad; with some feta or blue cheese, pecans or walnuts, croutons, dried cranberries and other toppings. I’ll usually accompany it with a tall glass of red or white wine and water.

Cheat Day: I suppose I don’t really believe in a cheat day. Unless you’re competing for some body competition or in my case gearing up for a photo shoot, there’s no need to hold off eating something you really want. Just don’t go super crazy and stuff yourself and you’ll be fine. But if I did have a cheat day it would involve Talenti ice cream! I just recently have it of the first time and it’s easily my new favorite gelato!

Diet Trick: Stay hydrated, eat fruits and avoid too much processed foods.

Problem Area: My lower stomach and pectorals. They are the hardest for me to tone up.

Key to Discipline: Having some sort of routine. Knowing when you are going to the gym or when you’re going for a run, swim, etc helps you stay focused and reach your fitness goals.

Workout Routine: I love early morning workouts, especially at the gym when it’s empty. Anytime between 5am-7am is preferred. I rotate different sections of the body on a daily basis from lower abs, chest, arms, etc to ensure that I’m not over working a certain area, but at the same time giving proper time and attention to develop specific muscles. Hiking, tennis, running and swimming (not the best swimmer) but changing up your activities so working out doesn’t feel like a workout!

Mike Mathews (1)

Mike Mathews (2)
I’m Mike Junior (Instagram: @mikevslilmike), a personal trainer and fitness enthusiast in Detroit.

Workout Philosophy: Train like a superhero. As if the moment you walk out of the gym you’re going to be asked to save the world. (It’s the geek in me, lol.)

Breakfast: 6 egg white omelet, smoked salmon, sweet potato hash.

Lunch: 2 chicken breast, 3 hard-boiled egg whites, kale salad, side of fruit and a protein smoothie.

Dinner: large salmon fillet, asparagus and baked sweet potato.

Cheat Day: My favorite cheat day spot is a buffet style soul-food brunch in Detroit; Motor City Kitchen.

Diet Trick: Regular Detoxing. I do a major cleanse twice a year along with a daily detox tea. The cleaner your system the better it can process and absorb nutrients. It also keeps me mindful about what I’m putting into my body.

Problem Area: Legs. I have to work them twice a week to see growth.

Key to Discipline: Setting goals with deadlines attached to them. Whether it be getting ripped for a photo shoot, getting pumped up for an event, or most recently, prepping for my first physique competition, setting goals for how my body needs to look on a certain date helps keep my discipline strong.

Workout Routine: One of my favorite routines is working chest on the cable machine, I’m able to hit it at every angle and get a really good pump. My full chest workout is available at MikeJunior.co

Workout, Really? I Got Sh*T to Do?!

18 Aug

Fitness Hero (2)
Am I the only person that feels like a superhero when I can get a full body workout, run or fitness class in at the beginning or end of a busy day?

My downfall to fitness is TIME! Like many of you I have too much crap to do and going to the gym doesn’t seems appeasing to add to my to-do list when I’m instantly exhausted just constructing my daily list.

To achieve the your ideal body most fitness experts and nutritionist/dietitians will tell you its 70% diet and 30% fitness. However, that isn’t the case for me. I’m a vegetarian, I haven’t had a soda or bread since 2006, I workout 3-5x a week and yet I can’t get this midsection together to save my life. Still, when I have work, errands and other romantic/family obligation fitness is the first things cut or neglected when attempting to be superman at everything else in my life. What I have learned is that a fit lifestyle with desired results is 5% off time, 15% diet, 40% scheduling, 15% fitness and 25% commitment.

I’ve done posts about how important schedule is to your diet and workout routine. What I’ve also learned is though working out may seem more daunting than it really is, it actually will contribute to the productivity of your day and will help you to stay fit.

When I schedule my day just right and commit to everything on the schedule If I can get a workout in my day is put into overdrive. I’ve notice I have more energy to do the other tasks, I use my downtime wisely (less likely to take a break), my mind is more clear to focus (no forgetting things or having to redo things), I have motivation to make smarter eating/snack choices, as well as continue to commit to the fitness program.

It’s a ‘thinspiring’ and euphoric felling I get when I’m unconsciously/consistently/successfully staying the course of a fit life. I know how hard it is to fall down the rabbit hole when you’re not getting instantly results, when pressed for time opting for cheaper quick fattening food or putting off workouts to get other things done. But, with proper scheduling and commitment the rest will fall into place and will become second nature producing desired results.

If you’re not feeling energized, motivated or wish today just never happened- WORKOUT. It doesn’t have to be the gym; it could be a swimming, a bike ride, playing with the kids or calisthenics in the living-room.

The Nike slogan “Just Do It”, has a clearer meaning to me as far as fitness! Just like the other things we don’t want to do but have to just getting up and doing it is all it takes.

We all like that felling of completion, it’s empowering. Why not let your completion of a workout or having a successful day of crap-free food be your strength for future success, in all aspects of life?!

#WOOTD: Shirt & Tight: Nike Pro Combat MultiCamo Compression. Shorts: Nike Dri-Fit 5″ Distance Running.

“Junk Food Journals:” Entry 16

22 Jun

“Now I lay me down to sleep I pray to Skinny-Jesus my fat to keep, If should gain anymore weight I pay the for a large lump-sum of money for lipo to take!” -BougieHippie

Use these definitely #MCM picks as ‘thinspo’ for your upcoming workout week. The first day of summer we need extra motivation to keep it lean and mean while we eat clean.

Junk Food Journals: Entry 16 has some easy straight to the point diet and fitness tips that’s sure to get us right by Fourth of July!

Terrell Oglesby  (1)

Terrell Oglesby  (2)

Terrell Oglesby  (3)
Hi, my name is Mar’QuezTerrell (IG:@mterrell_) and I am 20 years old and I reside in Warrenton, VA. Working out has helped me mentally, physically and emotionally. I’m thrilled to share some of tips with you all.

Workout Philosophy: Make your body the sexiest outfit that you own.

Breakfast: I usually have eggs (scrambled or boiled), oatmeal with fresh fruits sliced, protein pancakes and go lean cereal with organic milk and fruit smoothies. I have a cup of my teami blends skinny tea every morning to get my body energized and to boost my metabolism.

Lunch: I would have chicken, brown rice and grilled asparagus.

Dinner: Dinner would be the same as lunch. Chicken, fish, steak for protein. Brown rice or white rice for my grains. Broccoli, asparagus and mixed vegetables for my daily supply of vitamins.

Cheat Day: 12 count nugget meal from Chick-fil-A.

Diet Trick: There is really no trick to dieting. You just have to be really consistent with what you intake for the best results.

Problem Area: Shoulders. Because I have had a dislocated shoulder, it’s hard for me to construct certain movements. I’m such a baby when it comes to shoulders. Lol

Key to Discipline: You have to have a goal. You have to know that you will and can do. Never give up and keep pushing!

Workout Routine: I workout 4 times a week: Mondays, Wednesdays, Fridays and Saturdays. I try to target the “BIG 3” (chest, back and legs) on MWF and on Saturdays I do a full body toning workout.

Thomas Tekno
Thomas Tekno (1)
Thomas Tekno (2)
Hi everyone out there my name is Thomas Tekno, (FB:@ThomasTekno) I’m 21, I reside in Milwaukee WI. My hobbies include yoga, work, socializing, helping others in need and stalking Kendrick Lamar. Somewhat true… lol but honestly my interest in fitness isn’t to look great or better than anyone. My interest in fitness is to strive for a healthier life.

Workout Philosophy: Don’t train for any special events, train for life. Life is your biggest challenge, train to beat it.

Breakfast: 40g protein shake w/ egg, sausage & bacon sandwich.

Lunch: It depends, because at work during lunch breaks I buy whatever they’re selling & serving lol.

Dinner: 60g protein shake w/ TV dinner.

Cheat Day: Ruffles w/ beef jerky.

Diet Trick: Taking before & after photos.

Problem Area: Legs.

Key to Discipline: Persistence, and just staying focused on the task at hand.

Workout Routine: 5 days a week, for 2 hours.

Ashton Levi (1)
Ashton Levi (1)
Ashton Levi (2)
I’m Ashton (IG:@ashtonlevi) 23 years old, South Carolina bred, FEAR-less, Flamboyant, and Unstoppable!

Workout Philosophy: Never back down. Never give in. Fitness is a lifestyle.

Breakfast: I’m definitely not a morning person or early bird as they say. Quite frankly, I’m a complete BITCH in the morning time. But I do realize the impact that breakfast has on the body therefore I highly encourage people to at least eat something. Me personally, I enjoy a very light meal. I eat a cup of my favorite yogurt, followed by 2 hard boiled eggs, and a banana.

Lunch: Being that I track what I eat, I am required to intake 2,667 calories a day to maintain and ultimately reach my weight goals. Therefore, for lunch I eat heavier. I meal prep on Sundays so that my lunches and dinners for the week are consistent. I usually have 2 pieces of baked fish, with a side of pasta and mixed veggies.

Dinner: To ensure I meat my calorie quota for the day, my dinners are usually filled with high calorie foods. Personal favorites are again pasta, baked chicken, with sweet potatoes or greens. I LOVE
potatoes so I have to be careful by ensuring that whatever I eat is contributing towards muscle gain and
not FAT. I also like salads and stir fry (beef and chicken).

Cheat Day: Usually Sundays.

Diet Trick: To help with the muscle gain I use “Optium Serious Mass” which is a protein that’s strategically designed to help gain muscle mass and weight in general. The serving size is 2 laundry detergent sized scoops of the protein mixed with water or milk. 1 scoop is 625 calories and 2 is 1,250. I only take a scoop at a time. One after a meaningful workout and another after a meal.

Problem Area: being that I was born naturally thin, the only problem area or concern would be how difficult it is to put on weight. Again, the “Optium Serious Mass” is my #1 testimony product for the

Key To discipline: My ultimate key to my disciplinary routine would be the ultimate goal at hand… That Perfect Hourglass, but yet masculine, chiseled, eye catching, BODY.

Workout Regimen: I isolate the muscle group by working out a specific muscle area a day, ultimately obtaining more results. Monday (Chest day)- Tuesday (Leg day)- Wednesday (Shoulder day)- Thursday (Back Day)- Friday (Arm day)- Saturday (Glute Day).

Strive not Deprive

8 Jun

Adho Mukha Vrksasana
#WOOTD: Top; Nike Miler “RUN” Running Singlet, I needed a white top to match all my off-color bottoms plus it makes my skin look great. Tight; Nike Pro Hypercool Compression Woodland, compression have been my absolute fave to wear under my shorts to keep from chaffing and giggling. Shoes; Nike Solarsoft Moccasin, they are NOT running shoes but very good for outdoor yoga and a nice foot massage as you walk.

My Monday has been shot to crap… keep me away from food.

I’ve been thinpsired by the recent influx of social media posts from people beginning and finished challenges (Marathons, starting business, finishing school and giving up bad habits). Six months into the year I haven’t committed to a hard enough challenge yet.

The need for me to constantly challenge myself is because I am afraid of ruts or feeling like I’m not making the most of my talents, time or opportunity.

I believe you only know what you’re capable of if you’re willing to test and push yourself. When life happens good or bad you have no choice but to push yourself, but when it’s involuntary all the power resides in you.

Building yourself mentally, spiritually and physically is a lot like a training for a big game. Personal trainers and athletes push themselves to the max daily completely voluntary, because thorough the pain, discomfort, sacrifice and sweat their goal is on the other side.

Challenges give you purpose. I don’t like the idea of “killing time” or waiting for my big break, I must be active and prepared in creating my own destiny.

A challenge could be anything from working out everyday for five days or saving for a trip to an exotic location or simply committing to have a productive work day all week.

The idea of challenging yourself should derive deep in your mind and soul a wanting to be a better you.

Taking the easy route will sometimes get you to the finish line but it wont have you prepared for the reward.

What I’m getting at is… sometimes you have to test your dedication to see if you are as prepared/appreciative as you think you are for the success you desire.

“Junk Food Journals:” Entry 15

12 May

Would you believe me it I told you I was doing this post from my bed in my underwear on a Tuesday afternoon? Good, because I don’t believe it myself! Today is my day off to which I don’t get many of because even when I’m off my 9-5 I’m still working. One important thing I currently working on is my fitness.

For the last 8 days I’ve been running 5-10 miles a day followed my a 75 min hot yoga class and end with ab& chest calisthenics. I’ve given up cheese & chips an with a pinched shoulder nerve and flat out tired I really don’t want to do anything today.

Although, I know I will hate myself when I’m not at my fitness goal at the end of the month. The only way to get where you want to be in life is to simply move forward and sometimes it may take a little push from someone else.

Thanks to these in fine feather and defines men of “Junk Food Journals:” Entry 15 I have a replenished desire to get up and go for a run in this amazing weather. Going through these guys’ Instagram I seen where they have and are still doing a complete overhaul of there figure. What is thinspiring me the most is how they keep the motivation to maintain.

We all fall flat of our fitness goal once we get to where we want to be and months later we are back at square one. Here’s you chance to devour all these men have to offer on how to build your dream body and keep it and continue to make it better.

Cameron Spells (1)

Cameron Spells (3)

Cameron Spells (2)
I’m Cameron Spells (IG: @ME_Cambam_), a twenty year old gym rat from Indianapolis Indiana. My dedication to health and fitness began when I looked in the mirror and realized that I was unhappy with myself. Although, perfection itself is impossible, working hard to get there sure makes a hell of a difference.

“Progress is impossible without change, and those who cannot change their minds Can Not change anything” –George Bernard Shaw

Workout Philosophy: I am a firm believer that overall health is created with a consistent balance of exercise and diet. “Eat Clean, Train Dirty.”

Breakfast: I have four eggs, oatmeal with strawberries, granola, and peanut butter toast with honey.

Lunch: My largest portion of the day. I’d have baked chicken, brown rice, asparagus and broccoli, along with my protein shake.

Dinner: Is always light for me. I’d have a tomato cucumber salad with salmon, and served with an olive oil vinegar dressing.

Cheat Day: Me sitting at home on the couch watching movies and having pizza and hot-wings.

Let’s face it diets are difficult. However over the years I have learned to substitute some of my favorite things with healthier options. For instance, instead of having chips and dip, I like to have apple slices with peanut butter dip.

Problem Area: My abs, I’ve always wanted to have a high V-cut so that’s a constant point of interest during my workouts.

Key to Discipline: “Consistent coaching builds habits.” Never settle for good, always strive for greatness. Once that is achieved, everyday will be better than the last.

Workout Routine: All of my workouts are done in volumes

  • 2 warm up sets.
  • 5 working sets.
  • Ending with a drop set.

Increasing the weight every set keeps your body from adjusting to the workout. This is done 4 days a week, and the 5th day is dedicated solely to cardio and toning.

Sleepingsatyr (1)

Sleepingsatyr (2)

Sleepingsatyr (3)
Isaac is my name (IG: @sleepingsatyr) and I am a white-collar millennial by day and a vegan Shaman by night. I’ve been a practicing vegan for over 3 years now and veganism to me is like magic. It can make your body physically stronger, healthier, more beautiful and resilient. It can give you mental clarity and emotional stability. Spiritually, it can even connect you to a world unseen by most.

Workout Philosophy: Every aspect of your life (physical fitness included) begins and ends with what you put into your mouth and digest. If your food is pure, your body, heart, soul and intentions are pure as well–you are pure.

Breakfast: A tall glass of water. Scrambled tofu, toast, and fresh fruit.

Lunch: A tall glass of water. Avocado and tomato sandwich.

Dinner: A tall glass of water. Black lentils and garlic kale.

Cheat Day: Vegan pizza and chocolate cake.

Diet Trick: Eat as much as you want for breakfast, but only a little for dinner. You will be able to burn off the breakfast calories throughout the day.

Problem Area: I have to pay special attention to my lower body in order to get the results I crave. It’s literally a fight against my genetics, but the solution is to be persistent and to set goals for my problem areas.

Key to Discipline: Imagine your body is a super dope luxury car. You have 3 gasoline (food) options regular, premium, and supreme. While supreme is more expensive, overall it is a lot better for your car than regular gas. You have to see your food as either high quality “supreme” or cheap unleaded gas. Ask yourself, are you really going to put unleaded gas into your Lamborghini?

Workout Routine: Sunday: arms and shoulders, Tuesday: arms, chest and back, Thursday: thighs and butt, Friday: legs.

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