Update & Meal Plan

First, I am currently 255lbs and i want to lose 56lbs by May 22, 2018. I have made strides but I need to make more.  My bro got me a fitness tracker and I snagged a Fitbit HR from Letgo for $15. I immediately got in a challenge with my friends on there this morning. I am 3 months in on a workout plan I made with my workout partner. The first phase was using a barbell on the main lifts with accessories as time permitted.  Now, I am adding bodyweight movements in there after the barbell lifts.  I am feeling super strong and I know it will pay off double time! My main issues are the fact that I can't say no to leftovers and sweets.  I have found that if I eat really clean I can fit it in but there is more to life than that.  I have 3 thoughts. 1. I want my food to be healthy and irresistibly delicious....... so how do I do it? 2. Could I have some form of sugar every time? My 3rd and final thought it why can't I just give up my dependence on sweets.  It is my vice. Some people have alcohol, some have cigarettes, some have weed, some have knives, some have guns, yet I have sweets.  I don't want my goals, dreams, quality of life, and fitness be cancelled out by a sugar addiction.

Plan:

Follow meal plan as close as possible not eating or drinking any sweets for September.  Shouts out to my boy Rodney Suttles (Instagram @rodskeez) for the #SweatySeptember motivation

Breakfast

180 cal 1 cup Frosted mini wheats DELISH!!!!
130 cal 1 cup 2% Milk
150 cal 1 banana

Lunch

100 cal 6 slices Fat Free Turkey or Chicken Deli Meat
120 cal 2 slices whole wheat bread
8 cal     1/2 cup lettuce
80 cal   2 tbsp Miracle Whip

Snack

190 cal 2 tbsp peanut butter
120 cal 2 slices whole wheat bread
200 cal 2 tbsp jelly


Dinner (usually family dinner or not optimal option)

300 cal 1 cup brown rice
5 cal     1/2 cups salad
220 cal 2 servings ranch
200 calories meat

2003 = 1lb weight loss per week

Follow my fitness journey at my Instagram team_crucial_fitness

Buckled Down Now I Clown

When you need and want something, you will find time to do it.  Do what you love.  Life has a funny way of aligning things you need.

I have perfected my barbell routine for my barbell day as well as my dumbbell day. Going to be smashing dumbbell days with my bro monday and saturday.  We both plan to hit our solo training on Wednesdays or Thursdays.  He will hit bodyweight with a little 1 arm dumbbell work to mix it up, and I will hit my barbell day with a little bodyweight on the side.

Over the last 2 and a half weeks I have worked out 1X.  My schedule conflicted with my brother's schedule, stress of life, and most of all handling a new solid job.  I work at a gas station now which bumps my total work hours in a week to 62 hours a week.  The work is 3rd shift and 1X a week I have to go from that job to my day job, to a small 1 or 2 hour nap and back for another shift. This is on the days I don't pick up my baby and play with her or get in a bit of family time. I managed this shift for a month and 1 week now even though I got sick over extending myself and working too hard.  I have been craving the gym and now I finally get to hit it.  My boss finally switched the schedule with the addition of a new employee. Instead of hitting my double on a Wednesday and Thursday, my work days are now on Sunday and Monday.  So, I will be able to get a good amount of sleep before I go in Sunday night.  It has not been and still wont be easy, but I have changed and I will embrace the changes that have come....

At this point in time I have had a taste of worse so it will bring out my best. I hit upper body with my brother last night since I was off.  I have decided to a 1 hour nap on my lunch break and another 2 hour nap when I get home. to replace my 2 hour home naps.  In doing so, I can walk into the gym to sleepily slay the bicycle and barbell, and walk out with warm super charged legs ready for the long walking shift at work.  I just want a quick session of Bike, Squat, Sumo Deadlift, Abduction/Adduction, Calf Raise/Shin Raise. I can probably be in and out in 45 minutes!

Lessons to Learn In This Post

1.  Keep your goals in mind while you struggle.  I had my mind on the gym the whole time I was out.  I actually improved my eating & meal prepping(may make next post) and found small holes in my schedule where I could work the gym in.
2. Section that pie! I would usually do full body but in light of being tired I can get more out of fresh sessions. I hit upper last night, I'll hit lower tonight, and I'll probably hit core tomorrow. Then, saturday my bro and I will tear the roof off the gym for upper and lower! We're eating our here.  This is the perseverance, flexibility, and hard work New Years resolutions never see!

Frustrated

God has a plan, I just try my best to follow.

As I get better and better in this profession more people get lost.  I lost 1 client last week, and the other is starting back the first of the year.  I charge the least and I work with them the most.  Let this be a model for future training.  Great! Now, I need to do more and be better in action.

1. Compound movements over everything.
2. Progressive Overload. Add weight to a bar and Dumbbell each week no matter the goal.  Add reps to bodyweight training then add harder exercises as they progress.
3. Dial in on nutrition using myfitnesspal as a requirement.
4. Add in accessory movements after compounds.
5. Explain that you can use progressive overload.  You don't truly need me in the beginning. Progress with a bar or dumbbell in the beginning.  Once you start to plateau, or you see some lagging parts/movements you will need me then.
6. Carry a journal with that clients name, workout log, and notes. No phone and texting. Workout outlined and simple. Add as progresses.
7. Live it, then teach it.  Make a program and follow it through and through modifying as needed.

Losing people is a part of the training business. Don't take on clients unless you can carry them for life and work them to max knowing they expect solid, consistent, lasting growth just in case we have to separate.  I overworked myself.  I only need 2, maximum 3 clients at a time.

Stepping Up and Stepping Out

I have stepped up my networking game double time.   I have invested some of my training money into thumbtack.  This is a professional service that you can use to send your service quotes to people.  I have gained 1 official client with them.  After he undergoes a corrective surgery we will be working each day to regain and optimize all of the crucial movements he wants and needs for his dreams.  This was a step that was very uncomfortable to take.  Despite the odds I took the step and put in $20-30 for it.  Now, I will be working with my official client for $25 a week.  What makes it better is what is coming outside of the financial spectrum.  I gained 3 reviews all of which are 5 star and very special to me.  I always wonder how people feel about my training.  Below is my personal training widget from thumbtack.  If you are looking to market your services, use my referral link( Calvin's Referral )  I can get some more money to market my dream.  Wish me luck and if you would like training, please contact me.  I am in Nashville, TN.

Team Crucial Fitness

3 reviews

16 Fit Tips Compilation

16 Fit Tips

Here is a compilation of fitness tips that I use each day and I have found to be helpful to anyone.

1     Drink 10-16 cups of water per day. 

-       Drinking cold water burns calories.

-       Your body requires water to burn fat.

-       Water keeps you full.

2     Calories are key. 

-       Track your calories for faster weight loss.

-       Small bites and snacks add up over time. 

-       Look up how many calories it takes to maintain your weight.

-       Eat 100-200 calories less a week for a month. 

-       Weigh and recalculate after losing weight.

3     Lose weight SLOWLY.

-       Fast weight loss = a lot of muscle loss.

-       Losing a lot of muscle and fat results in loose skin.

-       Starving by eating less than1200 calories.

4     Resistance train 2-3X a week.

-       Lifting weights will build muscle.

-       Muscle will help you move and feel better on a day-to-day basis.

-       Lifting weights will also help your skin stay firm when you lose weight. 

-       You will not get bulky lifting weights (unless you’re a guy doing everything right).

5     Walk more.

-       Walking is the easiest thing you can do for weight loss.

-       Download a step counter app like Accupedo.

-       Get at least 5000 steps every day.

6     Eat for a purpose.

-       Eat to fuel your body and stay healthy. 

-       Ask yourself.  Am I eating enough vegetables to keep me healthy?

-       Am I eating enough fruits to keep me healthy?

-       The CLEANER you eat the MORE you can eat.

7     Use smaller plates and spoons. 

-       Using smaller utensils as well as plates will help you eat less at dinner.

-       It takes 15 minutes for your brain to realize that your full.

8     Break dinner into 1 plate now and 1 plate later. 

-       Breaking your meals up will help you eat fewer calories throughout the day.

-       Extra water will replace the food you missed.

-       Could you move in an emergency with how full you get now?

9     Eat carbs, especially before your active.   

-       It is perfectly fine to eat carbs, just keep the majority healthy 

-       Most of your energy comes from carbs. 

-       If you have extra carbs and calories, have an Oreo, cake, donut, etc.

1     Don’t drink calories. 

-       Sodas, juices, and alcohol pack on calories. 

-       Replacing liquid calories with ice cold water is powerful for weight loss.

-       Make your liquid calories with water to slowly eliminate liquid calories.

1     Build around what you love.

-       Pick an activity. Do that activity 3X a week. (Ex. Biking).

-       Choose exercises that compliment it. Do those 2X a week. (Ex Lifting Weights).

-       Adjust your eating. (Ex Eat smaller to prevent cramps while biking).

1     Eat 1 or 2 bad things a day.

-       Eat something you really want or crave 1-2 times a day.

-       A bowl of cereal, ½ cup of ice cream, a fun size snickers, etc. will keep you happy.

1     This is Life. 

-       Ask yourself if you can do this every week for the rest of your life. 

-       Can you track calories the rest of your life?

-       Can you minimize bad foods to 1-2 for the rest of your life?

-       Can you walk or bike the rest of your life?

1     SLEEP. 7-10 hours of sleep is required. 

-       The more time your sleep, the less time you spend eating. 

-       Your body burns fat and puts more energy into your metabolism when you sleep.

1     Find a partner & start a competition. 

-       When was the last time you turned down an offer for money?

-       Working out and planning with someone is fun.

-       An office challenge where a money pot is involved is a great motivator. What could you do with an extra $100?

1        Realize motivation is temporary. 

-   You are your best motivation. Find out why you want what you want.

-   Motivation comes and goes each day or in multiple parts of a day.

-   Dedication and consistency will continue when motivation fails.

“You will never get what you always wanted doing what you have always done” - Anonymous

Best Shape Ever/Comeback Start

These are my past records, after working out for years and building a little muscle base.  I worked manual labor for the summer and came back ripped.  This is a couple months after that.  Weight estimate 205-213.   I woke up and did a 5k with my girlfriend.  2 days later I did bodyweight training in the morning, basketball in the afternoon, and weights at night.  That was the kind of lifestyle I led.  Anyone can get into similar shape.  I am drug free.  I got here eating salads and healthy food every day. Now, I am only half as active.  My diet, which was and is still filled with junk food remained and I slowly put on weight until I reached the 242 pounds.  I am now shredding back down from there.  I started 5 weeks ago with my colleague and friend Anthony Sizemore.  Lookout for our story.  Since we are starting from the bottom I feel it is only right to post my before pics below.  I will come back with a team post within our journey.

203-213



242

SUUUPPP