I want to start my blog by apologizing for being a little hard on body building as a sport. I give credit for anyone who works out no matter to what degree. Just walking in to a gym is the biggest step. So…. did anyone happen to watch the Rugby World Cup? It was awesome. It is a very popular sport in Europe. In the U.S. the problem is we don’t understand it. If some one were to take the time to push this sport it just might catch on. Just a thought.

OK.  What’s been going on in Hollywood? Well….I just finished shooting a new show with Steve-O from Jack Ass. We shot 8 shows for the first season. All I can tell you is that it’s American Idol meets Fear Factor. Very funny. It will air on TRUE T.V. some time in January. On November 15th I start the show Tear It Down And Build It Up. That will be on the History Channel.

In December, I start a movie called Phantom Hunt. One of those action movies. Now I have to tell you a little about what happened on the show. I am 5’10  and 200lbs. I wear a 48R 33 waist 32 inseam and an 18 inch neck. I tell you this because thats why I got hired for the show. We worked 14 hours a day. Really 14 hours. I was in the gym at 1:00 am in the morning. What kept me going was protein bars, protein juce, and protein powder, along with protein blitz. I drank them from morning to the time I would go to bed. I was able to keep my weight on and keep up my energy. It’s true when they tell yop, you are what you eat. It was a big hit with a lot of the crew as well. Because they kept asking me how I was able to keep my energy level up and go to the gym at the end of the night. It just proves how important protein is to the diet. I have always know how important protein is. I hope by blogging and telling you how it is helping me. You will try it and see and feel the same benefits that I do. So til my next blog grab a bat and get in the game.

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What’s up all you Blitz Beasts out there???

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!!!!

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I Never Run Out of Steam. So for today’s fast, intense, blood rushing workout I did upper body: 1 exercise per muscle group, 3 sets, drop sets.  The goal was to get that pump that makes that vein stick out in the middle of your forehead. 

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.

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I find myself wanting to get in and out of the gym with no B.S. I can’t understand being there no more than 1 1/2 hours. Any longer than that and you’ll have to ask yourself “what are you doing?” So bring your Ipod and go go go.

I CRUSHED shoulders last night. I started with shoulder press on the machine at a weight that I could warm-up. I did 15 reps to get the blood flowing. Then I went right to the heavy weight – 150lbs for 3 sets of 8 to 10 reps. I felt great and felt the pump of blood rushing to my delts. Next, I decided to burn them out with cable side delts – 15 reps at 30lbs for 3 sets. It felt like my shoulder was about to fall off after that exercise! I ran right over and did barbell front raises for 60lbs – 8 to 10 reps (3 sets). And to finish off – machine rear delts: drop sets at 190lbs, 8 to 10 reps. Then cut weight in half to 100 lbs for another 10 reps (3 sets). I couldn’t even drink my BLITZ. My shoulders were TOAST.

Check out the fruits of my labor:

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Lots of reps

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.

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Confused??

I believe that the body remembers and when you get in a routine week after week, month after month the changes you are looking for slowly go flat.

So I changed the workout for the day I trained chest in 30 minutes, three exercises, 3 sets but drop set all the way to third set didn’t count reps on 2nd and 3rd set just burned out only on the first set always 10 to 15 reps then 2nd set cut weight by 50lbs burn out and third set cut weight again by 50lbs.

Bench Press:

1. 225lbs for 10 to 15 reps
2. 175lbs till burn out
3. 135lbs till burn out

Incline DB Flys:

1. 50lbs for 10 to 15 reps
2. 40 lbs burn out
3. 30 lbs burn out

Cable Flys

1-40lbs to burn out

Remember there is no rest period after set 1, the blood was flowing and the pump was amazing so was the post workout BLITZ (chocolate with banana)

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Just when you think your diet and training is working for you and you start feeling better and looking better, you get hit from the blind side. Well that’s what happened 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. 

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I took the whole month of November off. I felt with all the injuries I had this year and finding out I have 1 kidney, I needed a break. I was way too stressed out! I started back in the gym December 1 and WOW, I haven’t been this sore in a while. But thank God our bodies remember and I stick to a clean diet all year around always: (3) meals and (3) Blitz shakes a day.

The goal this next year is to listen to my body and cross train. I think the body learns a routine and you get stuck. So it’s time to mix it UP!

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This week was another good week of dieting and training. I am down to 330 lbs now; I have lost a total of 20 pounds. The keys to my success have been cardio to lose the fat, but using PROTEINBLITZ RTD’s right after a workout restores my blood amino acid levels and encourages my body to rebuild muscle and maintain my muscle mass. This really helps, especially when dieting. The Whey Isolate is perfect as it is the most pure and quickest absorbing protein.

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

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I love to eat!!!

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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