Storify Post

Here is the link to my Storify post. I wasn’t exactly sure how to use this site as it was my first time, but it was very user friendly. It has a variety of videos, Instragram posts and other various media sources on the page. I hope you enjoy the post.

Storify Link

Summary of my blogging experience

 Throughout this semester I have quickly learned to use various sites and forms of social media and how to incorporate them.

I used the website iBuildApp to make a basic application for my blog. The use of Twitter incorporated through the “widgets” in WordPress was another aspect I dealt with. I also created a slideshow through WordPress and used some original YouTube videos that I embedded into my posts. Overall all of these tools were effective in my opinion and were actually very user friendly.

I am not sure if blogging will be a part of my future career, but if it is I will be knowledgeable about it. If not, I could see myself taking this up as a hobby and potentially having a few blogs about some of my personal interests. It is always good to be knowledgeable of technology so I am glad I took this course.

Here are a few links for anyone out there interested in starting their own blog.

WordPress Basics

Back Workout Video Clips

• I am going to get back to posting some recipes and other food posts, but I wanted to incorporate the training aspect in this blog as well.
• Here is a peek at a back workout that I did awhile ago. Back day is my favorite lift of the week and I push myself to the absolute limit. When we hit back we really try to squeeze and trigger the muscles rather than doing fast reps etc. I hope you enjoy! Please comment with any questions or feedback.

How It All Started For Me

I first began to want to peruse the “fit” lifestyle after my college football experiences. I grew into my body during my freshman year and it took off from there. Close friends have been a key factor in helping me write diet plans, train and helping with my cooking skills. I owe a lot to them and am very grateful to have people dependable as they are. Posted below is a slideshow showing my progress.

This slideshow requires JavaScript.

Supplemental Leg Workout

Here is an overview of my leg workout routine. I rest 20-40 seconds between each set. This is a fast paced, but challenging routine. Keeping this pace allows you to keep your heart rate and ultimately burn fat. In a sense, you are lifting and doing cardio at the same time. I do this twice a week because this is where I want to grow the most. It is by far my hardest day of lifts.

• Leg extension: 4 sets of 20 reps
• Barbell squats: 4 sets of 12
• Barbell walking lunges: 4 sets of 15 each leg
• Leg press: 3 sets of 15 reps
• Single leg extension: 3 sets of 12
• Seated hamstring curl: 1 set of 20 / 3 sets of 12
• Standing straight leg deadlift with dumbbells: 4 sets of 12
• Lying leg curls: 4 sets of 12
• Single leg hamstring curl: 3 sets of 10
• Dumbbell straight leg dead lift: start with toes out for 6 reps then switch toes in 6 reps 3 sets of 12

                   

Bulking Diet

This is an overview of my bulking diet that I will begin in December. I am planning on putting on five to eight pounds, but staying lean.

Macronutrient Intake
	Daily (g)	Daily (kCal)	Per Meal g (6 meals)
Protein	240	960	40
Fat	76.8	691.2	13
Carbs	455.55	1822.2	76

 

Meal 1

– 2 whole eggs+ 3/4 cup egg whites, 1 cup instant oats+ ½ cup milk, 2 slices of toast

Meal 2

– 4 oz chicken breast, 12 oz baked sweet potato, 4 oz avocado

Meal 3

– 8 oz fish (pangasius is good), 1 cup brown rice, ½ cup black beans

Meal 4

– 5 oz canned tuna+1 tbsp mayo and mustard to taste, 2 slices of cheese, 2 slices of bread, 1 cup of pasta + ¼ cup of tomato sauce

OR

– Post workout shake: 1.5 scoops whey protein (Annex or ON brand from Complete Nutrition is good) + 10 oz water + 1 banana+1 tbsp peanut butter + 1 cup white rice

Meal 5

– 8 oz ground turkey or extra lean ground beef + 2 cups of pasta + ½ cup tomato sauce

Meal 6

– Before bed: 1 scoop casein protein (I prefer ON Cookies and Cream) + 8 oz water + 8 oz milk+ 1 banana or apple with 2 tbsp peanut butter

 

 

Supplemental Material: Workout Guide – Chest & Triceps

Clean eating goes hand in hand with working out in regards to a healthy lifestyle. Here is an overview of my chest and triceps workout.

               Chest and Triceps

• Close grip pull ups 4 sets of 10 reps
• Start with flex 100 tricep work
• Chest fly machine 1 set of 20 3 sets of 12
• Triceps’ rope press downs 1 set of 20 3 sets of 15 reps (with rope in both hands allow it to go up to chest level and then press down fully- at the bottom flip wrists apart)
• Dumbbell bench press 4 sets of 12 (allow the weight to touch your chest and press up and bring the inside of the dumbbells close together-almost touching at the top)
• Dumbbell kick backs 4 sets of 15 (place 1 knee on bench with opposite arm supporting you and keep your back flat-with your wrists in kick your arm back until elbow is fully straight) then do opposite side the same
• Incline bench machine 4 sets of 10 reps (full extension)
• Tricep dips on bench 4 sets of 10 reps (get as low as you can and push up with triceps only)
• Bench press 3 sets to failure…pick a weight you can do 10 reps at least on the first set

App Launch

Name:

• Muscle Building Macros

Features:

• Calculate your macros
• Track your progress
• Get cooking/prepping tips
• Interact with fellow users and gain more knowledge of clean eating

What problems it will solve:

• Makes calculating and tracking your macros quick and easy
• Gives the “average” person the ability to change to a clean eating lifestyle

Chicken Meal Prep

My favorite source of protein is chicken hands down. I have tried cooking it many different ways, but I finally found one I love and have stuck with it since. I usually have to prep chicken at least twice a week to maintain my diet plan and so that it is fresh.

I prefer chicken tenderloins over breasts/thighs etc. and I dice it up, basically into nuggets. Next I place the chicken into a baggie where I add my seasoning (your choice) and then rub it together. I find that it seasons better this way than just sprinkling it onto the chicken. Finally I cook it in the skillet using olive oil and cook it until there is no pink. This is a simple overview of how I do it and I encourage you to try it out!

Posted below is a basic video on general meal prepping for beginners. Hopefully you can take away some helpful pointers.

 

 

photo credit: thedailymorsel.com

My 8 Week Personal Cutting Diet

Wether you are wanting to gain, maintain or lose weight one thing remains consistent; you must have a diet that suites your goals. I measure my diets based on macronutrient intake. I have calculated the specific amount of grams of protein, carbohydrates and fats that I need to intake daily. This is calculated with a “Macro Calculator” where I entered my goal to cut, current height/weight and the weight I want to “cut” to. Here is an overview of my calculated macro daily intake posted below in grams/calories.

Photo Credit: bodybuilding.com

Macronutrient Intake (Based on 2504 calories) Daily

– Protein: 231.25 grams (925 calories)

– Fat: 77.2 grams (694.8 calories)

– Carbs: 220.05 grams (550.2 calories)