My new plan for improving my chest pecs is really working. Only training the chest one day a week and not doing push ups at all the rest of the week. You only do pushups on the same day you train chest on. You need to give your pecs plenty of resting and healing, then you’ll get those male supermodel like pecs in no time. I’m noticing my pecs have been shaping up a little bit at a time each week. Been concentrating on working the lower chest more too, doing decline flies and decline push ups. Maybe in Florida, I’ll take a few shirtless pics of me down there since it’ll be warm. I’m sure I’ll be hitting the swimming pool or the beach at some point. I’ll get to walk around Orlando wearing shorts and wifebeater shirts, since you can’t wear that stuff here in NY anymore, which is going to be nice!

Kev

Some may wonder about my secrets to nutrition. How am I able to get low bodyfat and get visible abs? The secret is, don’t consume a lot of high calorie foods. Eat a lot of high protein, low carb stuff. You don’t want to avoid carbs completely, however, you must eat HIGH carbs as well. No junky carbs, but healthy carbs…stuff like whole wheats, black beans and things like that.

A rule that I make, that I never eat anything before training. A lot of fitness people would eat before training, but not with me. I read in Arnold’s “Modern Bodybuilding” book, that he said it’s a bad idea to eat a meal before training. It’s not good for the blood, plus you need the protein after the workout. I don’t keep my nutrition fancy like a lot of bodybuilders do, I keep it simple.

In the morning, I’ll either eat eggs or quaker oats whole wheats. 2 hours later, I’ll either have a fruit or greek yogurt. For lunch, I’ll have something like tuna/salmon or quinoa (like you see in the pic above, couple hours later I’ll have another meal maybe more fruit or Non Fat Refried Beans, for dinner I usually have meat which is usually loaded with protein (pork, chicken breast, steak, fish, etc). For an evening snack, I’ll have %1 lowfat cottage cheese, fruit or greek yogurt, I just started getting almonds. Almonds is part of the diet needed for healthy fats/carbs.

I hope this is a good enough nutrition and it seems to be good enough for me. I take what I eat very seriously. I look at the label before I pick up something, if I disagree with it, I won’t bother. If people offer me food I don’t agree with, I won’t bother. That’s how strict I am getting with nutrition. That’s what you have to do when you get into fitness. You can’t eat random things. You can’t eat what you want. Have to eat the same things most of the time and have to eat healthy most of the time. Eating 5 – 6 meals a day is the right thing to do, and that’s what I’ve been doing as you can see. Eating a lot in fitness is important but eat stuff that doesn’t have a lot of calories.

I will be successful at getting the full six pack washboard ’cause I’m just about there. I love being a health nut. It feels great. Clean eating is great. To all of you junk food addicts out there, just try eating something healthy. It ain’t hard to give up junk food to get into eating right.

Kev

The bodybuilding and fitness industry wants people to spend a lot of money to get ripped. That’s why they make all these ridiculously expensive fitness courses such as P90x, and ridiculously expensive workout equipment such as, Boflex. You don’t need to go through all that. Why waste money on all that shit, when you can simply get ripped for free at home or if your local gym has cheap membership, you can feel free to go for that as well. You don’t need to spend so much money on getting ripped. Getting ripped can only cost ya $20 – $100 worth of cheap workout equipment and worth of healthy foods from the grocery store. You can be self taught at bodybuilding without going through expensive personal trainers as well. You don’t need that either. Working out doesn’t require money.

If you want the body of your dreams. If you want to one day look like Arnold Schwarzenegger or Sly Stallone and become the best shape of your life, nothing is stopping you, no matter the price. If this is what you want, go for it now. You can only live once, so might as well get going. It doesn’t matter your age, doesn’t matter your body condition. It can happen with anybody. Bodybuilding and eating right, is not very hard. It’s actually all very easy and simple. Just takes a lot of work and dedication.

If you’re on a tight budget and can’t really afford much, like myself, I am still able to find my way around to get in shape, nicely. Don’t spend a lot of money to get in shape. It can be possible.

Kev

For the past couple of weeks, I’ve been doing a new shoulder workout that I learned. It’s called the Arnold Dumbbell Press. Yes, it’s one of the many workouts that Arnold Schwarzenegger created himself back in his bodybuilding days. Arnold also teaches you this workout in his “Modern Bodybuilding Encyclopedia” which is where I learned it from. You can either do this workout seated or standing. It’s a great workout, a favorite of mine for shoulders. It’s brutal and you’ll really feel the burn pretty hard. I only used 20 lb dumbbells for this exercise because there is a lot of power with the twisting and raising the dumbbells high in the air. Using heavier weights could get yourself injured, so you must use the right weight that you can handle. If you ever go to the gym and if you haven’t tried this yet, you should learn it. It feels  really good and works the shoulder. I’ve been told this is the best workout for shoulders. It’s really easy to do.

Kev

Over the week, I have came up with a new plan to improve my chest. I think what my problem is, I did push ups pretty much all the time. From this point on, I think I’ll do push ups for once a week. I’ll do push ups on the day I train my chest before I do dumbbell presses or whatever. That’ll be the only day of the week, I’ll do chest on. Give the chest some time to rest and heal for the rest of the week. Maybe I’ll get an improvement in a month or two. I’ll see what that does. I’ll post a new shirtless progress pic at the end of November before Winter.

Kev

So I posted my latest progress pic at Scooby’s Workshop, just to see what kind of feedback I get from there for the hell of it. So far the feedback there, is surprisingly positive as well.

I love this comment here:

Deffo need to stick to a diet as your half way there on the abdominals…. alot of people struggle to get to this stage… but the stage your at now you can easily get a nice set of abs… just eat well and do a lot of crunches for upper abdominals and leg pull ups for lower abdominals 🙂 good luck.

I just loved it when he said that a lot of people struggle to get visible abs, which is very true. There are even skinny guys out there who have trouble getting abs and not making them visible. Why is this? Not good enough eating and not enough cardio probably. If you want to get a washboard belly, like I said before, it takes three things. 1) Good nutrition 2) doing your crunches and 3) plenty of cardio (running, jogging, walking, jump roping, swimming, biking, etc.)

I get a lot of nice comments on my abs, my arms, shoulders, etc. People don’t say much about my chest if you notice, which I’ll admit, I still need work on the chest pecs. I’m donig the best I can on the chest. The chest is probably the most difficult and challenging thing to grow. It’ll take some time, but I’ll get there. I’ll look like a tough guy soon enough.

Getting visible abs is real easy. Whenever I get a good all around tough guy physique in the future, maybe the haters will think twice before writing something nasty to me online? LOL.

Fitness is an amazing ride and I’m enjoying it a lot! It’s my blood!

Kev

Like they all say, if I can do it, you can do it too. Many guys out there would dream about getting a six pack washboard stomach. I’m almost there, still have a little more work to do to get the full washboard. Just need to get a little lower in bodyfat. If you want to get the washboard belly so bad, then you must change your lifestyle. You have to make these decisions. Are you ready to give up eating junk food for good? Are you ready to give up drinking alcohol and coffee? You have to ask yourself these questions before getting into workouts to get a six pack. Junk food and working out doesn’t mix. Neither does drinking alcohol and drinking coffee, ’cause all that would continue to make you fat. You may think it’ll be cool to have a few beers now and then, but you’re gonna have to give up alcohol completely ’cause you’ll never get rid of that beer gut.

I have proven my point that getting abs is not as hard as everyone thinks it is. All it takes is three things: 1) eating right 2) doing your crunches for upper and lower abs 3) plenty of cardio. Doing all that would burn fat and it’ll tighten up your body. If you’re overweight, it’ll obviously take a long time, but for someone who is not overweight, it won’t take that long to burn fat if you do it right. I’m trying to keep a strict diet, avoiding a lot of junk food like crazy. I won’t eat high sugars or high callory stuff. No high sodium either.

All of this is really simple and easy to do. If you’re embarrassed with your belly, whether you’re male or female, I’d suggest you think about these things. Hard work and dedication in fitness is worth it. I’m no longer afraid to be shirtless anymore. Being shirtless is what fitness is all about. Amazing what fitness can do to you. A thrill ride.

Kev

This is not what Jack Lalanne would have done if he was still doing his TV show today. In fact, Jack would be embarrassed if he ever saw this video. I mean, listen to Scooby, he’s negative throughout most of it. Jack would have told people to “spit it out” in a positive manner. Jack wouldn’t take junk food in his mouth and spit it out, like this idiot did. Junk food is wrong to eat while bodybuilding, that’s true, it won’t get you anywhere, indeed…but keep in mind that protein powders, protein shakes, Whey Protein, etc. All that stuff is man made too. Scooby drinks Whey protein powders, which makes him a bit of a hypocrite when he tells people to avoid man made stuff.

Watch this video if you dare, if you could stomach a 50 year old man spitting food out. I don’t find this funny at all.

Kev