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.

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!

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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My diet strategy is as follows:

Upon Wake Up:
50 grams of protein from blitz powder
1 cup of oatmeal

Workout and 45 to 1 hr of Cardio
1 Blitz RTD Drink immediately after workout
1 serving of fruit (1 apple, ¼ watermelon or 10 strawberries)

Mid Morning Meal:
8 oz lean meat (turkey, chicken breast, or lean ground beef)
As much green vegetables as I want (broccoli, lettuce, green beans)

Lunch:
Large Salad with Vinegar and 2 cans tuna

Mid-Afternoon:

6 oz lean meat (turkey, chicken breast, or lean ground beef)
1 medium yam

Dinner:
Asparagus
1 cup brown rice
8 oz orange roughy, tilapia, mahi mahi or sword fish

Before Bed:
50 grams BLITZ Protein to feed my body’s protein needs throughout the night and a multivitamin.

Al Onuthin and I wanted to give you my experience with CrossFit.  I’ve been experimenting with CrossFit for the last 9 months and figuring out how to incorporate or add into my bodybuilding workouts.  For those of you who don’t about CrossFit is I’ll give you a quick and short synopsis.  Basically, the website for CrossFit describes itself as the sport of fitness.  It’s the conditioning and strength program for many police academies, fire academies, tactical operation teams, martial arts, and elite and professional athletes.  The program is geared to optimize physical fitness in 10 recognized fitness categories: cardiovascular and respiratory endurance, strength, stamina, power, speed, coordination, balance, flexibility, agility and accuracy.  CrossFit is a total fitness package and to put it bluntly, kicks the living crude out of you.

I started doing CrossFit about 9 months ago and after my first workout I decided it was over-training and is not conducive to keeping or adding muscle.  Sour grapes?  Yes.  It took me four days to fully recover from that first bout.  The cheerleading and screaming was all very lame to me.  I was done with CrossFit.  About two weeks later an employee from the CrossFit gym called me and wanted to know why I didn’t come back.  I told him, “I didn’t think the workout could be maintained at that level for very long and definitely would not get stronger or put any muscle on.”  He simply said, “I’ll give you 5 free workouts and if you still think you aren’t getting stronger or gaining muscle then so be it, it cost you nothing.”  It was free, so I went for it.  The next workout was even more grueling than the first and I was thoroughly convinced this couldn’t be good for anyone at intensity level.  After the second workout it took another four days to recover.  I was not feeling the love for CrossFit, and just wanted to go back to my regular heavy weight, rest 3 minutes, do another set, rest another 3 minutes.  When I started to reflect on my current gym routine it seemed like a vacation compared to CrossFit. (*video below includes fowl language)

There was a paradigm shift after that second bout of CrossFit, maybe not paradigm, but at least a mental shift.  No longer did I consider my typical training of  do a set…rest 3 minutes…do a set, as kick ass as I thought.  So what I got from CrossFit was a reality check.  Things had to change because I had changed.  I had pushed myself further than I had ever been able to on my own.  The competitive nature of CrossFit, the yelling, the sweating, the unbelievable courage, the cheering, the camaraderie, everything, I started to love everything about it.  Now, today, I can’t get enough of it.  I’ve added it into my workouts twice a week with three days of bodybuilding detail work.  I don’t think I can do much more than twice a week.  But I’m continually evaluating and keeping my mind open.  Maybe I can do it three times a week?  The results?  I’ve dropped about 4 pounds, but I’m stronger and leaner than I was before I started CrossFit, and mentally I’ve reached an entirely new threshold for pain.