So I went back to work last week took the last year off and started my own business and decided also to take on more responsibilities, all I can say is Damn! It is not easy maintaining the workout lifestyle and work!!! Now I know how you all feel when you miss a meal or a workout. We all take pride in our body and push it to the limits in all aspects. I know you have to make working out a priority and change your schedule, so back at the gym at 6am. No more two a days, more reps, cardio and keep the meals in place (3 blitz chocolate 60 grams of protein shakes a day) along with lower my carbs I don’t have the time to burn all the excess carbs off that I was eating BACK TO BEING RIPPED!!!!

I look forward to getting back to top shape. It’s so easy to quit. So hard to keep going. If it’s not hard it’s not cool. Protein Blitz makes it so much easier.  Why? cause it’s got what your body needs to heal itself and build itself back up. 

Coming back from 160 to 200 pounds would take so much longer and so much more work. It would be so hard time after time like I have. December - I was 160 pounds now 200 and growing.

Now what about work? I just shot a commercial for a video game called Play 2, I start shooting pick up shots for the movie Twisted Metal. I’m on the cover of November’s issue of Play Station. I have some other things going on but can’t talk about them til next month. I shot a T.V. show for Comedy Central called Jon Benjamin Has A Van General. That’s this Saturday. So keep an eye out for that. OK that’s it for now, keep drinking your Protein Blitz and keep watching me on T.V. and the big screen.

Shoulder Press Dumbbell:
Set 1: 80 lbs – 15 reps
Set 2: 50 lbs – 12 reps
Set 3: 35 lbs – Burnout!

Bench Press:
Set 1: 225 lbs -15 reps
Set 2: 185 lbs- 12 reps
Set 3: 135 lbs – Burnout!

Lat Pull Down:
Set 1: 180 lbs – 15 reps
Set 2: 150 lbs – 12 reps
Set 3: 110 lbs – Burnout!

Preacher Curl:
Set 1: 140 lbs – 15 reps
Set 2: 125 lbs – 12 reps
Set 3: 105 lbs - Burnout! 

Triceps Extension:
Set 1: 140 lbs – 15 reps
Set 2: 125 lbs – 12 reps
Set 3: 105 lbs - Burnout! 

By the end of workout I was done…done and done. I refueled my muscles with a nice ice cold grape BLITZ.

I changed my leg workout around to 15 to 25 reps. I still get the blood rush and the pump but as I get OLDER the joints and cracking of the bones are feeling the heavy workouts.

I still do a total of 5 exercise and now train quads and hamstrings in the same day. I like the over all feel of a full leg workout instead of half done workout. Meaning I want the pump and rush along with the soreness in one complete workout instead of waiting 3 days after my quad workout. My goal with the workout is to get deep cuts. If I lose a little size…oh well. I like my jeans to fit in the waist instead of the old days when you had to go 2 sizes up in the waist to fit your legs.

I have to look at longevity instead of just today. Otherwise all this heavy training will catch up to me.

After receiving my kidney transplant over a year ago. I had gained 40 pounds, benching 300 lbs., and feeling great. Then out of nowhere I started to feel tiered, couldn’t eat, didn’t want to train, didn’t want to leave my house, or do anything. So I go to my doctor  and he finds nothing. I go to a different doctor. Same thing. After the 5th doctor he tells me to go to the hospital and he would meet me there and run some test. Two days in the hospital and I end up in ICU. 11 days later I come out of ICU and was told I had just gone through five different operations. I went in on Dec. 8th and went home Dec. 23rd. Lost 40 pounds and just walking to my car would leaving me out of breath.

So here I am having to put myself back together again. This is my second time in just one year. I can’t train yet. But I can eat. Already I have put on 20 pounds and feeling great. After going through this once before. I already knew what I had to do. At that’s were ProteinBlitz comes in. I am putting lean muscle back on as well as having a lot of energy. My doctors are more than surprised at how well and fast I am recovering.  The reason I’m sharing this with you is to remind you of just how important exercise, rest, and diet is. Protein is a big part of a healthy diet. Whether you’re trying to gain muscle or lose fat. I strongly recommend ProteinBlitz. I know first hand that it works – I’ve been through it once and I will get through it again. It’s nice to know that there is a product out there that really works. It gives you hope knowing you can reach your goals that you have set for yourself. I will be the first to tell you to never give up and that there is help out there. 

I have lost 30 lbs in 7 weeks. That’s over 4 lbs a week. I have dropped from 350 to 320 and I feel great. I have done a lot of research since I started bodybuilding in 2002 and I believe the reason why BLITZ is the best is because of the superior protein used in the formula. Proteins are comprised of Amino Acids. Quick amino acid absorption is crucial after a workout; it provides your body with the building blocks of muscle and allows for quicker recovery replenishing a muscles protein needs after a workout. If your body does not have the proper amino acids from proteins it will not build muscle and even worse your body could actually use the skeletal muscle you have (your hard earned muscle) for its needs and break muscle down, what is commonly called catabolism.

There are a few major types of proteins—animal proteins from meat, whey and casein from milk, and vegetable proteins. With the exception of Soy there is no protein in plant sources that contains all of the essential amino acids, so plant sources are not ideal in general. Animal proteins are good, but because of the high fiber content they take longer to digest, therefore take longer to get to your muscles up to 4 hours. That leaves us with milk proteins. Milk contains two proteins, whey and casein. Casein is the slower digesting type – it actually clots after entering the digestive system and can take 4-8 hours to fully digest, making it far less than ideal for post-workout applications. Whey absorbs within 1-2 hours and quickly raises blood amino acid levels providing your body with ample supply for its needs after a workout.

There are a few different major types of protein produced and put into supplements, the two most common are whey concentrate and whey isolate. Whey concentrate is cheaper to produce as it involves less refinement in the process and creates a less pure protein with more fat and also more lactose remaining, making it more difficult to digest. And it can be problematic especially for anyone with even a slight sensitivity to lactose and also more likely to cause bloating and stomach discomfort. Whey isolate is produced through a much more intense process called micro-filtration, it is generally more expensive, but it is well worth it! Because it is more pure it can generally be absorbed in about an hour and causes a much more dramatic increase in blood amino acid levels resulting in greater muscle anabolism (muscle growth). Most supplements are actually a mixture of the two types of whey which is cheaper to formulate, but less ideal.

I use only BLITZ because it does not contain whey concentrate it is formulated with only whey isolate. I find no ill effects with Whey Isolate as I have a slight difficulty with lactose and have difficulty digesting whey concentrate. I use BLITZ because it is a very pure form of whey isolate, it doesn’t contain whey concentrate as a filler and it is the best form of protein to increase blood amino acid levels and support growth. It also provides more available amino acids during cardio to keep my body from breaking down my muscle during intense dieting. I have lost 30 lbs and I have not lost any of the strength I had. Thank you BLITZ!

While I was traning in Oregon with Team Quest I got exposed to all sorts of different ways to train. One was Shabata, which is doing almost any exercise for a set amount of seconds with a very short rest break and then back to the exercise. It is very important in any sport and personal fitness to keep a open mind and keep things fresh.

I do moderate-intensity cardio on the eliptical or on the treadmill for 45 min to 1 hr. I try to follow the rule that I should be doing cardio hard enough where I can talk but can’t sing. I know it sounds weird, but it helps me find that perfect balance of enough intensity to burn fat without burning too much muscle due to overexertion. You have to do cardio hard enough to burn fat, but not so intense that you lose your hard earned muscle. For me on a treadmill that is just enough speed where I am walking fast enough that if I turned it up another notch I would be jogging. On the elliptical I use the talk-but-can’t-sing rule.

My brother Dustin Grenemyer and I are having a competition of who can lose the most weight while he is in the desert serving with the US Air Force.  My Brother Darren Grenemyer and other family members, even my Mom, have decided this is great motivation to cut weight and get in shape.

Dustin has provided me an update of his progress using Designer Whey and the diet I follow.  Here’s what he has to say:

I will definitely blog on my tour when I can! I will follow Dan in trying to get into competition weight! I am a national champion power lifter and am looking forward to grasp body building with Dan leading the way. I also use Designer Whey Protein I brought with me! Looking forward to this deployment and weight loss comp. I am currently deployed to the Middle East and am competing against my oldest brother Dan to see who can lose the most body fat. Dieting in a desert environment is a tougher challenge then one might think. Your mind is always on what’s for breakfast, lunch and dinner with the high stress involved with keeping my eye on the bad guys over here versus the general comfort of home.  The upside of things is you are constantly working, perspiring and burning calories.  I am trying to eat as healthy as possible, but when the food is already prepared, it’s a hard mathematical calculation with many variables to consider on how much fat, protein, and carbohydrates you are taking in.

My diet consists of:

Breakfast: 4 egg Omelet & 1cup of oatmeal
First snack: Designer Whey Protein Shake
Lunch: 8 oz lean meat (Chicken breast, hamburger, tuna or fish)Lots of Veggies
Second snack: Designer Whey Protein shake
Dinner: 8oz lean meat & Lots of Veggies

This is working well so far with a weight loss of 9 pounds in two weeks. Only time can tell what an hour of cardio every night does to the fat cells.

- SSgt Dustin Grenemyer, United States Air Force

So since the winter season is on its way I have decided to lose a little of the razor ripped look to getting more size along with strength gains. The goal is to get to around 225lbs. Right now I’m at 210lbs.

The training will be like this till end of year. I’m still at the gym 5 days a week but I will take Thursdays off, the rep range no higher than 10 reps and three exercises per body part. I will still drop weight in half on the last set of each exercise to burn out.

The Diet.  What Diet??? This is way WHEY of life.  You will NEVER see the changes if you don’t make that change.  For me (3) BLITZ shakes a day along with four meals average about 60 grams of protein a meal and CARBS. I eat as much as I want.  My energy should be thru the ROOF!!!

I will be posting PROGRESS PICTURES WEEKLY.

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