I decided to go back to the old way of training this month - heavy weight and low reps. The goal is to control the weight, get a great stretch and get the blood moving.

When I start training like this I up my protein levels to around 400 to 500 grams a day and I don’t count carbs.  For me my energy level should be more than enuff and have extra left over for a little cardio warm down (gotta keep the heart conditioned).

This type of workout is for SIZE AND STRENGTH ONLY!!

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I have been back to TWO WORKOUTS A DAY, meaning a 5:30am workout and 5:00 pm workout. I feel that I can recover faster and the quality of my workout is more intense and no need for BS, well I was WRONG!!!!

I am here to talk about gym etiquette rules:

1. Wake up with a smile on your face
2. Drink a BLITZ ON THE WAY TO THE GYM
3. Have a great selection of music
4. Before you walk in the gym have a workout in mind
5. Pick up your weights. If you are that lazy I would hate to see how you live
6. Share machines and benches if none are available
7.When you are done I hope you put as much effort into the workout as you do your job

I am easygoing and like to help people, but when the tough skinny guy in the gym with air lats gives you attitude because you need to work a set in on his bench it just PISSES ME OFF.  So keep in mind if you are at the gym for a social gathering, I can say that you should be aware of the serious people around you that take their health and workout seriously.

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I put 110% in my workout, nutrition and recovery and I am satisfied at the end my workout!!

In the years of training I have seen more people fail to reach their goals because of the fact they aren’t willing to make life adjustments to better their life and live a healthly balanced life.  You don’t have to be the biggest, leanest body in the gym but when you look in the mirror ask yourself…are you happy with your results? If not, STEP IT UP.

So lets make it happen:

1. Do cardio in the morning to burn off any extra carbs you ate
2. Consume more meals a day (add acouple of BLITZ SHAKES bewteen meals and before bed)
3. Change your workout style confuse your body
4. Drink lots of water
5. Get 6hrs to 8hrs of sleep
6. BE HAPPY!!!
7. DONT GIVE UP IT DOESNT HAPPEN OVER NIGHT!!!

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My training is going great this last week. I did a split of two days on two days off. My training style was heavy…no more than 8 reps and on the last set of each exercise I cut weight in half for a burn out. I didn’t count carbs this week, just ate tons of oatmeal, rice and lots of steamed greens. I was full and my energy was amazing but sleep was an issue. My body temp was up, burning off the extra carbs going from no more than 100 carbs a day to not counting put my body in shock. So one more week of shock. Now the great news…my weight is at 220!!!!  I feel like the old me so I’m going back to moving at 110mph.

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I did some crazy loading starting Saturday and ended Monday (thank God).  I decided to go back to the old days when I depleted for a while (my normal intake of carbs is no more than 100 per day).

I went on a overload and ate any food Iwanted but still consumed my 3 shakes a day. My theory was to send my body into shock. Well I did. I also took those days off from the gym and ate pizza, a gallon of ice cream and way to many hamburgers and fries. By the end I felt fried and my body temp was thru the roof.  And to be honest I felt shtty and didn’t sleep well.

I made it back to the gym Tuesday and I was pumped. The veins were out but I was drenched in sweat.  It will be a very long time before I load again, so this week ZERO CARBS.

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I watched the Biggest Loser the other night and WOW!  Congrats to Mike!  It had me thinking is it time for a change…more carbs, more cardio, more dropsets.  Or is my body needing a change in routine?

So I will be cycling my carbs this next month meaning at the high point 400 grams a day and the low point 50 grams. I want to speed up the fat burning, also by doing more dropsets in which at the end of my last set I will cut the weight in half and burnout.  I am thinking it might bring out more detail in my body.

The last but not forgotten CARDIO. Yes, back to 6am, 30 minutes four times a week!

I will post pictures of progress and look for any feedback.

Until next time,

Rick

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Today was a good day!!

I am starting to feel back on track!! THE GOAL is to stay lean and make sure that I can keep consuming quality protein, since I have had this major set back I still have not been able to consume whole food protein like before, so the next best step is PROTEINBLITZ, (3) shakes a day at 90 grams of protein per shake!!! It sounds crazy but my doc is monitoring all blood work monthly and so far so good.

My training has now gone to back individual body part training but high REPS!!!

Keep reading my blog…I have only just started the journey BACK!!

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It has been a tough road back from recovery. I will again do an upper body workout along with 30 minutes of cardio, with only having one kidney I want to make sure my heart is in condition. My whole food intake is not what it used to be. It’s a loss of lots of calories but the good thing is I have been able to BLITZ 3 SHAKES A DAY!!! 90 GRAMS OF PROTEIN PER SHAKE, the reason for such a high protein intake on the shakes is I am trying to make up for lost calories/protein and my stomach has no issues with breaking down the protein because the protein is unbleached and not full of fillers!!

My goal with in the next couple of week is to get back into individual body part training with up to 5 times a week. I will keep everyone posted on my progress along with pictures VERY SOON…JUST NOT YET BUT I AM RIPPED TO THE BONE AS OF TODAY I WEIGHED 195LBS.

Take Care,
RICK

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I wanted to update everyone that reads my blogs. I suffered a major set back and haven’t been in the gym for over 4 weeks. As a result, my weight went from 235lbs to 192lbs. At this time, I still haven’t been ok’d to go back to WORK!!

I found out that I was born with one kidney and I had one of the most severe cases of ulcerative colitis that doctors have ever seen.  My organs and blood work came back positive but I will be having monthly blood work done.

For training I went with one exercise for each body part upper body: 3 sets with 15 reps today!  WOW it felt good to get the blood pumping again. I will hit the legs the same way Wednesday.

Please everyone take a good look at yourself.  Life is too short. Make sure your health is number 1 and consume quality protein. I LIVED ON PROTEIN BLITZ FOR 4 WEEKS WITH NO STOMACH ISSUES!!!  SINCE I COULDN’T EAT ANY WHOLE FOODS!!!!

My blogs will change a little to focus more on longevity and quality of life.

Take Care,

Rick

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Have you reached your max or is your body telling you it is time to change it up??!!! I have always kept my diet and my training simple but I have always felt that my body sooner or later learns my routine and it is time to change. I LOVE TO EAT; so why starve yourself? Just because you thought you had a great workout and you leave the gym looking like you got you’re as! kicked in a MMA fight I bet you could have done some more reps or an extra set along with 5 minutes extra on cardio try it for a month along with my diet tips.

Protein intake
1.5 to 2.5 grams per pound

Carbs intake
1.5 to 3.0 grams per pound

Water Intake
1 gallon a day

Blitz Protein
3 shakes per day

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