So I was following this program called 90 days to built by Alexander Juan Antonio Cortes. I signed up for his email list and he just started sending this program which would simulate 90 days of training with him as he is a personal trainer.
So the program is basically 4 lifting days split into 2 upper body and two lower body workouts, 2 cardio days and 1 day off. For the lifting days you follow a higher calorie high carb diet for the cardio days you follow low calorie low-carb high-fat diet and for your day off is a full 24 hours of fasting.
Each weight training workout consisted of five exercises for 5 sets each with reps I between 8 to 15, sometimes 20 reps.
So what did I learn?
1. My conditioning is shit. I’ve lifted weights off an on for almost 20 years but never stuck with it or followed through with a proper diet on top of smoking for 20+ years. I’ve mostly dabbled between programs and never really done such high volume.
2. I’m not as strong as I thought I was. Doing 15 sometimes 20 reps per set is fucking grueling.
3. Fasting is hard. Ice done some IF but the full 24 hours fast I couldn’t handle. I broke down a few times even on the low calorie days.
4. It’s not really that hard to track your calories and macros. I used to think it would be hard to eat 30-40% protien but once you start tracking your food you actually get a decent idea of what kinds of foods you need to eat.
Before this program I dabbled between stronglifts and a few others. I found with stronglifts I got too fat and maxed out too soon on my weights, and I blew out my elbows going for a 5×5 max. Doing a lot of volume may be exhausting but it felt easier on my joints and my muscles were actually getting harder and tighter.
I’m actually starting a new program by the same guy based on a 70s bodybuilding style bulking program and I’d like to do a slow bulk to gain another 10lbs and maybe try to recomp from there.
It gets frustrating sometimes trying to build a new body because it takes a long time. There are no quick fixes or miracle diets. It takes patience, discipline, perseverance and a plan. I’m looking at this whole thing like a newbie again and I’m in it for the long game. This is a lifestyle choices for me not just something I pick up and do once in a while.
One thing I love is a great cup of coffee. Especially strong coffee, so let’s make some.
Stove top espresso maker
I got this baby at Canadian Tire for about 15 dollars. It’s probably the one of the best things I’ve spent 15 dollars on in my life. I bought it 7 months ago and I use it every day.
I got mine given to me. Do fresh ground beans make a difference. It depends….
I got this bag from Safeway it’s about 16 dollars. It’s twice the size as the Starbucks beans at half the price. I live strong coffee and I love espresso. This one is a medium dark. It’s got a rich flavor and a good kick.
Good water = good coffee. Use filtered cold water.
You could also make it a latte by adding milk to the water before you boil.
“If only” statements are your excuses.
If only I had “this relationship”, my life would be better.
If only I had “this car”, I would be happier.
If only, I had done better in school, I would have more money.
If only I wasn’t so shy, people would like me.
If only I hadn’t married “this girl”, my life wouldn’t be such a mess.
“If only” statements rob you of your power. They feel good because they allow us to blame our circumstances on something else instead of taking responsibility.
There is no power in avoiding responsibility. There will always be something stopping you or holding you back.
Instead how about switching your thoughts to “what if” questions?
What if I started my own business on the side?
What if I started eating a little bit healthier each day?
What if I decided to join a gym and take charge of my body?
What if I decided to take more risks socially and allow people to reject me?
What if I decided to live my life on my own terms?
“What if” questions can inspire you to see what’s possible and take action. We have to see if before we can achieve it.
Now that’s power!
What are mantras?
“A “Mantra” ( (Sanskrit: मंत्र);) is a sacred utterance, a sound, a syllable, word , or group of words in believed by practitioners to have psychological and spiritual powers. ” – Wikipedia
It is believed certain Sanskrit sounds or phrases can attract certain qualities or outcomes – similar to the using law of attraction.
There are a few ways to use mantras. One way is to write out a mantra a certain number of times on a piece of paper, or chanting a mantra several times while mediating, or listening to a recordings or YouTube videos of other chanting, or repeating a mantra several times a day over a certain amount of days.
Popular mantras to use
Thiru Neela Kantam Makaral Sivayanama
This mantra is supposed to clear bad Karma. It is good to use before using other mantras to make them more effective.
This mantra is supposed to bring material wealth
This mantra is supposed to attract love. It’s supposed to be for men to attract women.
I’ve used these and have experienced some short term results.
Happy chanting and good luck manifesting!
I’ve smoked since I was 16 years old. I actually had my first smoke when I was 10 but actually smoking since I was 16. That’s over half my life. I can’t even put a price tag on how much I’ve spent but it would be a fortune.
Recently I’ve quit. I switched over to e-cigarette in the last couple of years but I always went back to having a smoke as soon as I ran out of juice. I really didn’t feel much better from vaping and some juices actually made me sick. I had get off of the vape too if I wanted to be truly smoke free.
So here’s what I did. I started with a relatively strong juice and each time I ran out I would be a weaker juice. So I started with a juice with about 12mg nicotine and when I ran out I bought the 6mg, the 3mg, the 1.5mg until I was eventually down to the 0mg juice.
When I ran out of the 0mg juice I put my vape away. That’s it! Now I do get a few cravings still but from my experience it is way easier to quit from vaping than straight from smoking.
The thing is I have to remember that smoking is an addiction and I have to treat it as one. If I have even one puff of a smoke or an e-cig I’ll be right back to where I was.
This last year I recently moved into a new home. Part of the reason I bought the place was that it had the perfect space for a home gym.
Why build a home gym in the first place?
- You save money on expensive gym rates
- You save time travelling
- You can workout whenever you want
- You don’t have to wait for benches or machines
- You don’t have to deal with losers at the gym
- You save time period
What to buy
- A power rack
With a power rack you don’t need a spotter for squats or bench presses and can also be used for chin ups.
- A set of olympic weights
At least 300lbs, rubber coated to protect your floor
- A weight bench
One that’s at least rated for 500lbs with the user. A flat bench is great but you get more use out of an adjustable incline/decline bench
These 3 pieces alone are enough to get you started on building a great body and strength with the five main basic exercises; squats, deadlifts, bench pressing, rows and overhead pressing
- Dumbbell handles with collars
Eventually you’re going to want to do some isolation exercises, such as; flyes, dumbbell curls, lateral raises, etc.
- Specialty Bars
Some bars make it easier to do certain moves because you can grab the bar at different angles e.g. EZ curl bar, Triceps bar,
- Rack Attachments
Some racks have available cable attachments and dip attachments for additional exercises
- Punching Bag/Wavemaster
What gym is complete without a punching bag to beat out your frustrations and practice your moves. Punching bags are great cardio!
- Treadmill/Elliptical Trainer
Also great if you can find a good deal. I haven’t been able to add one yet but it’s definitely on the list! Treadmills are always going on sale! Keep an eye out. I might get a used one if the price is right.
So there you have it. My basic set-up cost me under $1,000. It’s already paid itself off in time saved traveling and the convenience of working out whenever I want.
If you have the space and some extra cash why not invest in yourself? The rewards of working out and taking care of yourself are literally priceless.