Some may wonder how I handle my fitness nutrition. What do I eat? For my meals? Honestly, while I have became a big time nutritional nazi, I keep my nutritional plan very simple and basic. I don’t do all these fancy fitness recipes that the pro bodybuilders do. That’s not me.

For breakfast I have egg whites, maybe 3 or four egg whites a day and two slices of whole wheat toast. With your meals it shouldn’t just be protein only in my opinion. Gotta have your carbs and fibers too. When I get bored of having egg whites, I’ll have whole wheat quaker oats, which is the healthy kind of oatmeal. I also have a hot cup of green tea along with my morning meal ’cause green tea is a perfect fat burner. Soon, I’m looking to make my breakfast nutrition a little different. You need to vary your meals, not having the same foods all the time. I will look into getting into whole wheat bagels ’cause they have lot of protein/carbs/fiber. Ham is also good for you.

For lunch, I would have a tuna or salmon sandwich with light mayo. Small thing of 1% low fat  cottage cheese and fruit. When I want a hot & cooked lunch, I’ll make chicken breast with a vegetable or fish. I’ll even go for natural foods like Quonia & Salsa into one.

For Dinner, I eat a variety of meats: steak, pork, chicken, fish, etc. Some people are not meat eaters but when you’re into fitness, I think meat is very important. You can’t ignore meat, in my opinion.

For a snack, I would have Chobani Greek Yogurt Low Fat Plain, or %1 Lowfat Cottage Cheese, I would also either have almonds or whole wheat toast. Fruit is a must have too for a before bedtime snack. I would prefer bananas or grapefruits ’cause those two are the best fat burners.

On the weekends, I eat whatever I want. I cheat on the weekends. Like everyone else, I just want to have fun eating junk food once in a while myself. Weekends for cheats meals, I’ll have pizza, Chinese Food, and eat out at Restaurants. When Monday comes, that’s enough cheat meals and then I’m eating healthy again. I cheat on the weekends to help add the pounds and put a little calories on me, then I’ll get it off next week.

This is exactly how I am able to get a ripped body successfully, just by eating good. Eat good and then you’ll make your dreams come true.

Kev

So today at the Greenwich Y, I decided to finally try out “The Smith Machine” doing squats. It was real easy and it felt good. It really works your quads pretty hard. Today was my leg day for my workout routine. I also had to do the Standing calf exercise on the “Smith Machine”. They have a seated calf machine at the Y but no stand calf. So I had to do the stand calf on the “Smith Machine”. With the “Smith Machine” you don’t really need a spotter at all ’cause that’s what the machine is used for so you don’t have to use a spotter. You can do various exercises on that thing. Squats, stand calf, bench press, etc.

I don’t think I’ll be able to handle doing squats with a regular barbell, but the Smith Machine makes it easier for me. I decided to try that machine in honor of Jack Lalanne, since he is the one who created that machine.

I’m glad I tried it too. Will use that on a regular basis. I’m going to try bench pressing on the Smith Machine,when it’s my chest day next week. The Smith Machine is very safe. No spotter needed.

Kev

Yes, I would love to get big and massive wrestler size pecs like a lot of men do…but, it’ll take years for me to get there. I try to find different ways to get bigger pecs. I’ve tried bench pressing with a barbell a little bit, but I find that workout boring and overrated. I try to stay away from benching. I try to find creative ways to get bigger chest pecs, by doing dumbbell presses on a bench, incline/decline dumbbell presses or flies, cable cross overs and all that stuff. I’ll mix it up by lifting heavy or light for one day a week, and give the chest a full week rest and the workout the pecs again. It seems to be working as the chest is slowly growing and shaping up. The best thing to do to get bigger pecs is to keep doing what I do. I need bigger pecs so my physique can look right. Trying the best I can though. When the Winter is over, and the Spring is here, I’ll post new progress pics in the future.

It’s been a year and a half since I’ve been bodybuilding. So I’m doing good, no serious injuries or nothing. People mistakenly think that bodybuilding is dangerous, but once you get into it,  you’ll realize that the sport is very safe and very easy. The only thing dangerous about the sport is doing workouts wrong and in terrible form.

I’ve been going to the new Greenwich YMCA in town for the past couple of days. I love the Greenwich Y better than the other gym. Better equipment, the staff is very friendly and professional. I’m so glad Greenwich has a Y now. It’s awesome. It’s what the community needs. The Greenwich Y has gotten popular very quickly, it’s always busy every time I work out there. The Greenwich Y has all the bodybuilding and fitness equipment, except they don’t have kettle bells, workout balls (stability balls, medicine balls, etc.), and they don’t have work out mats yet. The place is new and I’m sure they’ll be getting the rest of it soon, but all the machines are really nice, and they have a great free weights collection too. The Greenwich Y is my new permanent workout home. I’ll be going there tomorrow to train the triceps.

I’m not sure if the Greenwich Y allows video cameras there, I’ll have to find out. I would like to video tape my work out routines at the Greenwich Y, if they let me, I’ll start video taping. If they don’t allow video cameras, I won’t bother.

Kev

When you get into fitness and bodybuilding, you must have role models. What famous professional bodybuilders in the national media inspired you to get into fitness? Having a role model and hero who you look after is important. Having a role model can also help achieve your dreams and goals. You can be like them in your training and you can look like your heroes that you look after.

Who are my role models and inspirations? Here are 5 famous people who are responsible for getting me into fitness & bodybuilding. I’ll name them right now. You probably already know who I’m going to name anyway.

• Sylvester Stallone – He’s my #1 hero and inspiration for getting me into fitness. After watching all the Rocky & Rambo movies, and his other action movies. I all of a sudden, had a vision in my head, that I will look like this guy someday. He’s an inspiration ’cause he proves that age doesn’t make any difference to get into this sport. It doesn’t matter if you’re 50, 60 or 100 years old. You can have a jacked body at any age. Thank you Sly. I wouldn’t have gotten into this if wasn’t for him.
• Arnold Schwarzenegger – He’s my #2 hero. I’ve always admired how he did things. Now that I have his “Bodybuilding Encyclopedia”, as you can see, I try to make my workout routine very similar to Arnold’s. I try to do workouts and nutrition the Arnold way. He’s another one I can be thankful for.
• Dolph Lundgren – I admire him for mixing martial arts and fitness into one. Plus, he’s in amazing shape and am a huge fan of his action movies as well. I also admire how he’s willing to help others make their transformation dreams come true.
• Lou Farrigno – It isn’t easy being green. I admired the Hulk for a long time. He’s inspirational in so many ways. He’s another one who stays in great shape even if he’s aging.
• Dwayne Johnson – The Rock is another inspiration. I admire his workout routine and how he trains, plus he seems to be getting bigger every time quickly whenever new pics surface the net. Keep up the great work Dwayne. Not bad for a guy in his 30’s.

So those are the guys that got me into this. After seeing how they did things, I thought to myself, “Hmmm, I want to be a bodybuilder just like those guys”. As you can see, I like the movie star bodybuilders more. I don’t care for Flex Wheeler and all those other fake competitors, this whole bodybuilding competition is not my thing.

Kev

It was my tricep day. So I figure, what the hell? I would video tape this one too. Enjoy.

Kev

It’s a sex thing. That’s why fitness is so popular. I mean think about it. People want to look great for their sex partners. I know it’s a hard thing for people to admit, most people wouldn’t admit it. A lot of people claim they get into it to look good and healthy and to do it for sport, but you know it’s a damn lie. People want better toned up bodies to look good naked. Everyone wants to have that porn star type of body. This is the reason so many people get obsessed with fitness today.

I haven’t been going to my local gym the past month or so. I’ve just been doing workouts at home with my dumbbell set, and been doing cardio. Yes, I even do cardio in the Winter. Either ride the bike or jump rope. It’s actually fun doing cardio in the cold. It’ll warm you right up and you’ll get used to the cold. It helps get your heart racing too. I’ll start going back to the gym next week.

Kev

I’ve seen this all the time. People in facebook think it’s okay to workout in the gym, take losing weight seriously, and then go out for a few drinks or even worse party hard. Drink ’til you get wasted. Some people claim that they are so dedicated at fitness, yet, they still drink alcohol and get drunk every now and then. Stop, right there. Time out! If you workout, trying to lose weight, but you still drink alcohol, then you are not dedicated at fitness. I’m sorry.

You may eat very well and have a really good nutrition but the only problem is, the alcohol. You’re  not going to make much progress losing bodyfat if you continue to drink alcohol. Whether it will be beer, whine or hard liquor. You have to give up all that. If you want to take fitness or bodybuilding seriously, you have to think about these things. Sure, after a hard night of drinking, you’re gonna hit the gym the next day to try and burn it off. Stop! Time out! It doesn’t work that way, I’m sorry.

Losing weight, and losing bodyfat can take days. It doesn’t come off right away after a hard night of drinking. A little bit might come off, but not all of it.

Not only that drinking won’t help you lose weight, there are also very dangerous side affects that can happen when you go to your workouts the next days. You could get huge headaches or migraines, might even become sick, you don’t ever want to workout while you’re having a hangover. Things like that. Drinking will also slow your workouts down, and you will no longer be able to lift weights heavy. Most importantly, if your goal is to build muscle and strength, alcohol won’t do that for you. Alcohol will block the muscle from growing. You can also lose all the hard work you’ve had and the fat will come back.

Yes, I miss drinking and having a few beers every once in a while. Before I started bodybuilding, I used to be an occasional drinker, but I had to give it all up completely. People think it’s okay to drink and they think nothing will happen to them when they get into fitness. When you call people on this stuff, they become defensive of their habits. You don’t need to drink to have a good time. Having a few drinks maybe good for the social life, but you don’t need to drink to hang with people in the real world.

I find it more fun having a cup of green tea with a group of people. If you want to be healthy, have to cut the alcohol. You’ll never get the sexy six pack if you keep drinking alcohol. Alcohol will keep the bodyfat up. If you want to be successful at your goals, you have to change your lifestyle and that means giving up the alcohol too.

Kev

I don’t rely on supplements or whey protein when building muscle. Well, I used to drink Whey Protein powders but I had to stop. I used to think Whey Protein was an important part of a bodybuilding diet. Most bodybuilders out there make the mistake that they need to rely on whey protein to build muscle quicker and easier. Well, the truth is, you don’t need supplements or whey protein at all, to build.

Supplements and protein powders can be very dangerous to your health. They aren’t good for people who were born with one kidney or if you were born with two kidneys and still have kidney problems, whey protein can destroy your kidneys and your liver too. It can also cause all kinds of problems. Supplements and Whey Protein aren’t healthy as the ads claim. They put all kinds of chemicals in them, that you don’t even know what they are. Supplements are legal, but they can be risky just like steroids can be risky.

Here are some articles to show you that Supplements and whey protein can be dangerous: here, and here.

On top of that, supplements and whey are very expensive, and take a huge bite out of your wallet. I know it did with me. That’s another reason I had to quit whey protein. Supplements can cost $15.99 – $50.00 or more. You have to keep buying more every time you run out, which is even more pricey. Most people obsess with supplemental products because it helps promote the sport of bodybuilding, plus they think they’ll get a quicker transformation that way.

You don’t need supplements to build muscle. To get a transformation, avoid supplements and get your protein intake with real food you get straight from the grocery store. I quit drinking whey protein powders a couple of months ago and I was still able to get my protein intake just fine by eating regular food. I’m still able to keep my muscle and keep growing more muscle even without whey protein powders.

Just keep eating your egg whites, fish, chicken breasts, cottage cheese, vegetables, fruit, whole grains, etc. You’ll continue to build muscle that way.

Kev