TEST RESULTS ARE POSITIVE

Even I was surprised at the outcome, especially with my back!! But let me tell you, I didn't just loose fat, I gained some serious muscle. I am now lifting more weight than I ever have in my life. EVER. Bench press is out the roof. Curls, Back everything. Now this is not the final stopping point, no no no. I just laid the foundation, now time to build ! Step out of the way folks. 

I really want to give BRYEN PINKARD of BRYEN'S BOOT CAMP a huge THANK YOU. He put this plan together for me and he changed my life for the better, All you need is 21 days and you can change, I promise you, it WORKS. No pills, no magic, just hard ass work, training right, eating clean, and you can change your body. You just have to dedicate yourself. 

www.21-dayslater.com 

I SPEAK THE TRUTH PEOPLE

Yesterday I mentioned a 180 day old Mcdonalds burger that hadn't aged a day when left out to spoil, well as if the health GODS where reading, look what was posted today on one of my favorite websites www.thechive.com. Same story, but 14 YEARS OLD !!!!!. STOP EATING THIS GARBAGE !!!!!!!

1

This McDonald’s fast food burger is 14 year’s old and still looks

 good enough to eat. The owner, David Whipple, originally wanted 

to show his friends how preservatives kept the burger “fresh” even 

after 30 days but he then forgot it in one 

of his coats until his wife found it about two years later. Intrigued, 

he thought he would keep it until it finally decomposed but scarily, 

the burger is still going strong with no mold in sight.

2

For any doubters out there, David still has the original receipt and 
bag that the burger was bought in (after deciding not to sell it on ebay
 for a high bid of $2000). He says, “It’s great for my grand-kids to see. 
To see what happens with fast food.”

3

4

STRETCHING AND WHY ITS IMPORTANT

Yes I am dedicated to working out and eating healthy, but I can not stress enough about the most over looked aspect of a daily routine. STRETCHING, below I've listed several factors of why its super important to stretch, before and AFTER each workout. 

1. Stretching improves flexibility
2. Improved balance and coordination for the joint
3. Increases blood circulation (which can give you more energy)
4. Reduces stress
5. Improves posture

Some key things to remember when stretching: 

1. Warm up (Stretching cold increases risks of pulling muscles)
2. Hold stretches for 20 to 30 seconds
3. Don't bounce (Bouncing can cause small tears in muscle)
4. Don't hold your breath
5. Take your time
   
   

Flies Wont Even Touch It, Let Alone Bacteria

This picture states a lot, in very few words. Look at that burger, 180 days later it looks the F**KING SAME!!! Come on people, be aware of what your putting in your body. It MAY be beef, but that's a stretch, a hell of stretch. whats not listed is all the body ruining additives they put in it to make it "taste good" and keep it from going bad. As Proof of this photo, I am going to try this experiment first hand. So you, my faithful followers will see that this is not a lie. Check back tomorrow for the first installment. 

Work Outs For The Beginner

                  If you have the desire to start changing your body, but you are clueless on which path to take. Let me help you  out a bit. You do not have to join a gym, rule #1, it does make it easier, but it isn't necessary. Establish your problem areas. Butt, Gut, Arms, Back, Love Handles, or all of the above. 
          First and foremost thing to do is to get active. Yep, you hate it and I hate it, but your going to have to get your heart rate up for an extended period of time through out the week. That usually involves RUNNING. Walking is good, but you know and I know, your not really pushing yourself. Plane and simple, you have to sweat. sweating is calories crying. 
                  Confused on where to start? Test yourself, That's right, test your fitness level. 

This is a good baseline for you to use, it may not be perfect, but it gives you a guide. Go ahead try it, you may surprise yourself, equally you may be disappointed. 

But don't get discouraged, get mad and get even with those years that you've let it go. Get up get moving!

Diet is a whole another ball game, you have to be aware of what your putting in your body, "Broccoli gets stuck in your teeth, but fries stick to your ass" couldn't be more true. Honestly, when your at the grocery, look at what your buying for you, and or your family. Take a minute and think about it. Yea it may be easier to throw a pizza in the oven, but try making your own, Whole Wheat Pizza crust, fresh tomatoes, Veggies, low fat cheese. You may surprise yourself. Veggies and fruits are your friend. Eat Healthy, Be Healthy, Live Healthy. Your body will thank you.  

MOTIVATION MONDAY

Today could be the day you start a new YOU! Get out and get moving, no ones going to make you better, but yourself. Its Monday, make it a great one. Start This Week Off Right. If your interested in revealing a new you, check out the links above this post and Bryen a shout. DO IT 

Week 3 In The Books

( ^ WEEK 1 ^ )

            Let me start by saying the 21-DaysLater Program is not for the faint of heart, it's not going to benefit you if you half-ass your way through it. I told myself I was going to do it and I am more than half way there. To assess my progress as of today, I would say its been impressive. Week 1, sucked! getting used to the diet was tough, why? Because I wasn't eating properly prior to it. I ate healthy(ish), but there is always room for improvement. Secondly, the running aspect of the program was a tough hill to climb, literally. After the first week my body began adjusting to running, as I was already working out prior to starting the program, I just reconstructed my work outs to comply with the plan given to me by Bryen of Bryen's Bootcamp. 

            Running, I never really enjoyed it, but let me tell you, IT IS THE KEY TO ANY SUCCESSFUL HEALTHY ROUTINE. IF WANT RESULTS...RUN YOUR ASS OFF AND EAT CLEAN. 

            Back to the workouts, I was having gains, but with this program I have seen momentous gains in weight I am able to lift, across the board. Back, Chest etc. As I end week 3, I have one final hill to climb, and its going to be a bitch. but it will be completed. I wish myself luck and my body. 

Determination and Dedication

The name of game, determination and dedication. Get motivated this weekend. Get in gear and get moving. Snowball your goals, make a list. Put the biggest most pressing issue at the bottom. Attack the small issues first, KNOCK EM OUT FAST! This way, it will make it much easier to accomplish your main goal, all your focus will be on that goal and that goal only. Go Get Em!!!

Weight...........Before you eat that..

Just to give you an idea, Before you hop in your car, and zip over to the fat food hub of your choice, just look at these numbers and do math, wait they've done it for you. 

Jack In The Box

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Chicken Fajita Pita	320	11	33	24	28 Minutes
Chicken Teriyaki Bowl	690	6	133	27	46 Minutes
Hamburger	280	11	32	14	21 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Bacon Ultimate Cheeseburger	910	56	44	57	94 Minutes

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Subway

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
6" Sweet Onion Chicken Teriyaki	380	5	59	26	32 Minutes
6" Roasted Chicken	330	5	47	24	27 Minutes
6" Subway Club	320	5	47	24	27 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
6" Meatball	560	24	63	24	45 Minutes

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Arby's

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Light Grilled Chicken	280	5	29	30	24 Minutes
Light Roast Chicken Deluxe	260	5	23	33	22 Minutes
Light Roast Turkey Deluxe	260	5	23	33	22 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Roast Turkey Ranch and Bacon Sandwich	830	38	75	49	74 Minutes

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KFC	View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Original Recipe - Breast	370	19	11	40	31 Minutes
Original Recipe Sandwich W/O Sauce	320	13	21	29	27 Minutes
Tender Roast Sandwich W/O sauce	270	5	23	31	23 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Pot Pie Chunky Chicken	830	48	69	30	70 Minutes

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Wendy's

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Jr. Hamburger	280	9	34	15	23 Minutes
Grilled Chicken Sandwich	300	7	24	36	25 Minutes
Chicken Breast Fillet Sandwich	430	16	27	46	36 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Big Bacon Classic	580	29	46	35	48 Minutes

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Burger King

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Original Whopper Jr. W/O Mayo	540	24	52	30	26 Minutes
Chicken Whopper W/O Mayo	460	17	52	25	35 Minutes
Specialty Chicken Sanwich WO Mayo	460	17	52	25	39 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Original Double Whopper W/ Cheese	1060	69	53	56	97 Minutes

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Taco Bell

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Soft Taco Chicken	170	4	22	12	16 Minutes
Soft Taco Supreme - Chicken	350	8	50	19	19 Minutes
Gordita Nacho Cheese - Chicken	270	10	30	16	23 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Nachos Bell Grande	780	43	80	20	66 Minutes

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McDonald's

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Chicken McGrill	420	9	52	32	34 Minutes
Grilled Chicken Ceaser Salad	220	6	12	30	18 Minutes
Grilled Chicken California Cobb Salad	280	11	12	35	24 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Double Quarter Pounder W/ Cheese	730	40	46	47	64 Minutes

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Carl's Jr.

View Nutritional Facts

Top 3 Picks

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Hamburger	590	32	50	24	24 Minutes
Charbroiled BBQ Chicken Sandwich	370	4	47	35	24 Minutes
Charbroiled Chicken Salad -to-go	330	7	17	34	17 Minutes

Worst Pick

Name	Calories	Total Fat	Carbs	Protein	Treadmill Time
Double Western Bacon Cheeseburger	920	50	65	51	77 Minutes

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OVERALL WORST... Burger King Original Double Whopper W/ Cheese

Calories Total Fat Carbs Protein Treadmill Time 1060 69 53 56 97