Macros for this meal: 56 Protein/ 82 Carbs/ 36 Fat
In this meal, I had 2 Salmon burgers on 2 pitas with 2 servings of light mayo. To go along with my meal, I had 1 scoop of BCAA'S from @1stphorm to complete the amino acid profile for this meal. And 3 M Factor Multi Vitamin capsules to ensure Im getting in my micronutrients early in the day and 2 Full Mega Fish Oil capsules for a boost in Omega-3s. I had this meal for breakfast and trained in the afternoon🔥🏋
This is a typical meal for me that I use cutting or bulking to stay lean and build muscle💪and use supplements to "supplement" my nutrition💊
If you have any questions about nutrition🍽 or any of the @1stphorm supplements💊 and why I take them feel free to DM me!🙋 I'll be more than happy to help you out!🙌 I'll get you on the right plan to make you reach your fitness goals and a healthier, happier lifestyle👍
ON SUNDAYS WE MEAL PREP!! 🍚🍗🍚🍗
And face mask 🌚
And try your girlfriend's treat 🍓🍯
Y'all try something new today! I did..rather than grilling my chicken in the rain 🌧, I decided to use the crockpot. Finish it up with green beans and brown rice...So good 😍
If you have any questions about training, diet, supplementation or fat loss please don't hesitate to send me a Direct message, or send me an email! 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
Many people see health as something that can be measured by appearance.
When the biggest, most ripped guy in the gym can be a victim of kidney failure, a mental breakdown, asthma, blood clots etc. it should send a message to you that they may not be as healthy as you think.
In order to be healthy, in every aspect of the word, you need to think of it in levels.
6 levels to be exact.
The 6 levels of health are Physical, Spiritual, Emotional, Social, Environmental and Mental. ▪️Physical Health is just that, having full functionality of the body and all its parts. This means all the systems of the body working properly and in unison, resulting in a fully functional human body. This can be affected by bodily harm, malnutrition, drugs and your mental state. The best way to improve it is through eating healthy and participating in weekly, if not daily, exercise and stretching. ▪️Spiritual Health doesn't necessarily mean you believe in God as I do. It simply means you have a belief system and ethics in place, allowing you to also have your own moral compass. This can be affected when you have your belief system challenged, or proven to be false.
The best way to improve this is through meditation and/or prayer, as well as confirmation of your beliefs. ▪️Emotional Health is how we feel about ourselves, others and about the events that take place around us.
This can be affected by anything that can cause stress. Be aware that there is good stress and bad stress. The best way to improve it is by communicating and expressing your feelings rather than holding them in. Also being aware of positive and negative thoughts. The more positive you think, the happier you'll be. ▪️Social Health more or less refers to how you interact with others and your surroundings. This can be affected by interacting with others, not interacting with people at all, stress and the others levels of health. The best way to improve it is by communicating with others that share similar or common interest such as friends and family, as well as putting yourself in situations to make new friends such as social gatherings or social networks.
Continued in comments...
Yes I keep my megawatt V2 on hand at work!! Why? Because, I tend to work long shifts and have a full gym available at work (24hrs a day 7 days a week.) I never been the type to believe the hype of pre-workout products, mostly because of all the fillers I would read in the ingredients section of the label.. but after trying @1stphorm megawatt for a while now, I can honestly said it has helped to keep me focus in and out of the gym. I believe it is perfect for every workout session or for people on every level of fitness, due to the fact that is has just the right amount of , Beta-Alanine 1,500mg (muscle endurance), creatine 2,500mg and Agmatine Sulfate 1,000mg (pump) and of course a bit of caffeine (about 342mg)....I can explain more if you DM me... this stuff will keep you going and is nothing like other per-workouts.. For me, it provides that extra boost to optimize the small amount of time I have in the gym... give it a shot, honestly it is like nothing else out there ... not trying to sell you a product, just educate if I can......Do your homework and try it if you don’t believe me.....Just saying it is better then anything else’s out there... #iam1stphorm#1stphormathletesearch#legionofboom#wedowork#preworkout
I'm not afraid to admit that I've got a pretty serious sweet tooth 🎂🍫🍦. And I do indulge occasionally from time to time.
However, @1stphorm #level1protein mint chip 🍦comes to the rescue most of the time. It's like I'm eating ice cream, and this flavor along with cinnamon cake batter come in clutch when keeping my nutrition on 👌🏼. A solid protein matrix of whey protein isolate, concentrate, and milk protein concentrate provides a great bedtime snack to give my body what it wants before 😴, so I can grow 💪🏼. 🙌🏼🔥.
You are the only one that can create your own success.
You must be your own cheerleader to be successful. You will doubt yourself daily. You will think that your agenda is crazy. You will hear doubters judge you.
Forget all that! .
Take a moment each day to look yourself, what you have done, where you have gone and where you have come from. .
Everyday I take a few moments at different parts of the day to take a minute for just myself. It may be only 3 minutes but I take the time to evaluate what I have done today and if it is working towards my goals or hindering my process.
If I find that my progress is not where I believe it should be, yes I am disappointed but it should not stop there. I think forward to tomorrow and envision how I can create better success.
Don't allow yourself to forfeit due to failure. Have the strength mentally to get up from a fall even if it's a challenge and do not believe it's attainable. .
Crawl before your walk .
Walk before you run
Run before your sprint .
If you collapse before you sprint know that it is ok to start by crawling again. Sometimes the biggest setbacks are the biggest eyeopeners of what went wrong and what you did right. .
Just in the last few months I have seen great things, tried many new activities and pushed my limits in all aspects. It wasn't until I opened the door to allowance that I accepted things I would have normally put a wall up in front of. I was apprehensive often but taking the moment to self motivate myself I had the courage to do all of these things. .
I am worthy of my own success.
I deserve to be happy
I have earned the respect.
I encourage you to have your own daily pep talks
Ended today's leg session with one of my favorite ab exercises 🤘🏽
My ab workouts consist mainly of slow, controlled exercises. I started out with simple legs raises then adding the lift over time. If I don't get a burn with those I add weight (hold a dumbbell in between your feet). This exercise hits upper, mid and lower abs. Super set these with weighted hanging leg raises & I guarantee you'll feel it in the morning 😈
While playing sports growing up, I like everyone else drank sports drink. I couldn’t tell you what flavors there where but I can tell you the colors, (red, orange, yellow, blue, purple, etc). I preferred to dilute it with water, because they were too sweet for me. When I found Intra-Formance I was in love. It has a duel carb source (Cluster Dextrin and Dextrose) to give your body its preferred energy source. Along with the carbs it will replenish your electrolytes, to aid in muscle efficiency and keep your muscles power output at its peak. I have had times where I would feel exhausted and the starting signs of dehydration (with other products) never again. I’ve used it at the gym, at the paintball field, mountain biking and there are probably a hundred other times to use Intra-Formance. If you arent sure if you like it, remeber 1stphorm has the best customer service in the industry. I hear they even have 110% guarantee, not that I've had use it. #iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid#1stphormpaintball
Pretty damn proud of myself 💪🏼. -
Getting stronger. 💪🏼 Came in thinking about hitting 365, but felt good, so ended up hitting 425 at a bodyweight of 180. I did have a small spot but not that much 👌🏼. Young and hungry, this offseason im putting in that work, focused on getting that pro card. #growingseason
Slight footage of some walking lunges I did the other day. My legs are STILL sore from this shit. 🙄 Balance and core stability are major key with this movement. 🔑If you wanna give your quads a good burn, this isn't an exercise you wanna skip on leg day!🔥
3 Masters Pieces in ☝🏾 NIGHT| 👨🏾🍳🤷🏾♂️
• Vegan Cheese 🧀- Dairy Free 🐄🚫
I've been struggling trying to find a substitute for cheese. THE WAIT IS OVER 💪🏾😃
• Strawberries 🍓 Fruit Roll-Ups 😍
Im about to relive my CHILDHOOD 👦🏾
• Rainbow Veggie Lentil Fried Rice 🍛 ------------------------------------
@tezthechef does it ONCE AGAIN 🗣
Because I was around so many contagiously positive dope souls yesterday @1stphorm Athlete weekend. I had a ton of energy on my drive home today. So much energy that In my head i planned out all the things I was gonna get done when I got home this afternoon.
Your boy was fired up,ready to tackle the day and get a head start on the week. So....I get home sit down and start packing my gym bag and the next thing I know....it's 2 hours later and apparently I'm waking up from the DEEPEST nap in the HISTORY of all naps. I'm talking the kinda nap where I woke up confused thinking it was Monday and that I was super late for work. Once I pulled it together I got a good laugh out of the situation lol. Needless to say that list I came up with in my head on the car ride did not get dominated as planned. But I did get up, grab sushi, prepped food to last until Wednesday and managed to get a quick work out in. Not to shabby after all. Now I'm chilling out watching a couple episodes of Duck Dynasty because Uncle Si is hilarious. I imagine your Sunday was probably more productive than mine but I'm not mad at it. 🤷🏽♂️It was a dope weekend over all. I'm Very grateful.
Welp, here's to a new week y'all. Let's get it!!!!
This kids dad Jonathan struck a conversation with me tonight, about weights and cardio. Took his 14 year old son to the gym with him. I saw my younger self in this kid. At the gym with his dad, not knowing where it will lead. He overheard me having a conversation about pro soccer and when I offered to take a pic with him, his eyes lit up and he smiled. This kid is 14, plays soccer, and is lifting weights at 8 on a Sunday night. This amazing kids name is @jadenblayze. Keep working hard, listen to your dad, and the habits you create from a young age are the building blocks of your life. 💪🏼⚽️ #blessed#striveforgreatness#otfrichland#completenutritiontc#1stphorm#iam1stPhorm#legionofboom#wedothework#1stphormathletesearch
This is a day that most people relax and get ready for the week. I too am like most people. I’ll relax, go to the gym, and watch either some football, basketball or @wwe, but that doesn’t mean hate tomorrow. You survived the week and the weekend...you know what that means? —�—�—
Kick the door in when you wake up tomorrow and introduce yourself. They may know who you are but show up and mean business. People hate mondays...they say it’s a chance to restart and begin anew. You can do that any day, I used to be that way. My whole mindset has changed in the past months. Here is why...I can make excuses about my last show all day. But you know what? It was my own damn fault I did that poorly. That picture was 6 Days post show. Yes Six Days! I don’t look like someone that was onstage during a Men’s Physique show at all. I look like someone 6 months out maybe even someone who has never seen a gym. But that’s not true at all. I live in the gym when I can. I push myself hard but the hardest part for me is controlling food. I love food as much as the next person. But most times I just eat and eat. Which is hard when I wanna compete. It’s taking me a while but over the last few weeks it has hit me. I have potential...well everyone has potential but what are you willing to do with it? Are you...am I willing to use my tools and be the best? Am I willing to represent for a brand that I use and showcase when I workout? Hell yeah I am. —�—�—�—�—�—�—
The second picture shows me what I can do if I focus. That was taken this morning. October 22, 2017...and it is the best I’ve felt in a long time. And I feel amazing, this Genesis program from @bodyspartan is awesome and has opened my eyes again. I feel like me again. I’m ready to continue on this program, and see where I go from here. I have my eyes set on the horizon and to hopefully compete. But right now it’s to stay true to the grind and be true to myself. With my #phamily and their support anything can be done. #iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid#redemption#imcoming#backday#imback#npc#npcmensphysique#northwestmuscle#neversettle#rebuild#redesign#militarymuscle
Do something every day that scares you. -
So I went and did this. -
aptitude test today, will know a pass\fail result by Friday. -
Remember, I am 38 years old. But I'm probably more ready amd qualified than any 20 something. -