After my 3rd week back I am feeling great. My second week was a lil sluggish from lack of rest but I was able to stay on track following my routine discussed in week 1. For week 3 I am still limited to what I can do until September 30 when I see my doctor for a full release. Then I can put together a full 5-day workout plan for every muscle group.

I have changed my diet since coming back to work. For breakfast I will have a protein shake mixed with 1.5 scoops PROTEINBLITZ, 8 oz reduced fat milk, 5g glutamine & some water, 3/4 oz raw almonds & a banana. My mid morning snack is a low sodium turkey breast sandwich with romaine lettuce, 1/4 avocado, 1 slice low fat cheese, sprouts, & mustard on whole grain bread not wheat. For lunch I will have about a 6-8 oz portion of chicken breast with fresh vegetables & brown rice. Before & after my workout I will have a PROTEINBLITZ RTD with a piece of fruit. For dinner I will have something very similar to lunch & before bedtime 1.5 scoops PROTEINBLITZ with a serving of glutamine & fiber powder.

I know it can be boring but its ok to repeat meals through out the day. For example make a big dinner and break it up into separate portions that can be used for lunch, a snack or whenever convenient. With today’s busy lifestyles it’s difficult to be cooking or preparing snacks all day long. That’s why when I have time everything gets prepared ahead of time. If you are serious about building muscle you should be consuming a meal every 2.5 – 3 hours up until bedtime. It is very important you consume a meal right before bedtime because while you sleep your body is in recovery mode & looking for nutrients to fuel your muscles for growth.

Today is Monday and I am ready to get at it again. I just can’t wait for a full release from my doctor so that I can maximize my workouts and see some awesome results. It will take time but it will happen with proper training, dieting, & dedication.

-Richard Lujan

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So I finally finished one full week of limited weight & cardio training. My body is so sore but it feels so good. Being active and eating right makes a world of a difference than just lounging around. Everyday I woke up this week I couldn’t wait to get in the gym. Not to mention all the eye candy as an extra push for motivation.

Because I’m still recovering from my last surgery I’m not able to work out my chest, shoulders & lats. On Monday I did biceps, triceps, abs, calves & 30 mins of cardio. Tuesday I did legs, traps & 30 min cardio. Wednesday I did only 60 mins cardio. Thursday I did the same routine as Monday & Friday the same routine as Tuesday. Keep in mind I’m lifting light weight with high reps so two days is plenty of time to recover before repeating the same workout.

My diet has been pretty simple. My goal for now is to lose body fat because lying around for 4 months really made me soft. For example, for breakfast I will have Proteinblitz Powder mixed with one-cup oatmeal & about two cups fruit. Wait about 1.5 hours & go workout. Immediately after I will have flavored designer whey RTD. (the best tasting RTD I’ve ever tried) & a banana. Then about an hour later a 40g portion of protein from a meat source & a 70g portion of complex carbs like brown rice & vegetables. Then 2-3 hours later make a blended shake consisting of one scoop vanilla Proteinblitz Powder, 8oz liquid egg whites, raw oatmeal, 3/4 oz raw almonds, 6oz yogurt, blueberries & strawberries. Then right before bed 1 cup oatmeal cooked, 12oz liquid egg whites cooked & 3/4 oz of raw almonds or half an avocado. One important thing to remember is we need to consume healthy fats to lose fat.

I should be following this routine or something very similar to this for the next month or so. That’s when I see my doctor next. Like I said I’m feeling great already & can’t wait to make progress. I’m really excited that I was introduced to PROTEINBLITZ. The RTD’s are addicting & the powders taste great. I can feel the difference from using this product. By far the best protein yet!

-Richard Lujan

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