[24 Day Challenge Day 19]

Back in the gym days we got one of two questions…

How fast can I build muscle?

How fast can I lose fat?

Speed is important to people. Speed is important to me. I like getting places faster. Want my food quicker. And love for problems to be solved somewhere around the time frame of immediately.

When it comes to our bodies we have to be careful with speed. We can wreck our metabolism and risk injury.

As much as we don;t want to we have to be patient and disciplined.

[Workout]

Squats 5×15,12,10,8,6

Leg Ext 3×10

Leg curls 3X12

Pulldowns 5×12,10,8,6,4

[Nutrition]

PreWorkout – Muscle Fuel, MSN3 Yellow

Breakfast – Muscle Gain 1.5 serving, MSN3 White

Mid-Morning Spark

MSN 3 30 Min before lunch

Lunch – MSN3 White, 8oz pork loin, 1/2 cup rice

Mid-Afternoon – Spark

Dinner – eggs + spinach + bacon

[Firestone]

“No shortcuts. Work for it.”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder that success and achievement come through work, not slacking.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

#‎pbe24daychallenge

[24 Day Challenge Day 18]

 

Sore throat so light day, but it’s a rest day anyway!

[Workout]
3 mile walk

[Nutrition]
PreWorkout – Muscle Fuel, MSN3 Yellow
Breakfast – Muscle Gain 1.5 serving, MSN3 White
Mid-Morning Spark
MSN 3 30 Min before lunch
Lunch – MSN3 White, Combat
Mid-Afternoon – Spark
Dinner – Salmon + Broccoli + bacon

[Firestone]
“Chill as You Heal”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder to not push it too hard when sick!

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 17]

Football Saturday.

I’m gonna binge and eat junk. No doubt about it! smile emoticon

If you’re gonna “cheat” as least plan to. It’s the sneaky bites here and there that really get us off track.

“I didn’t gain this weight in one weekend, it was one more bite that did me in.” Zig Ziglar

[Workout]
Bench press 5X12,10,8,6,4
Dumbell flys 5×12
Shoulder presses 5X10,8,6,8,10
Laterals 3×12

[Nutrition]
PreWorkout – Muscle Fuel, MSN3 Yellow
Breakfast – Muscle Gain 1.5 serving, MSN3 White
Mid-Morning Spark
MSN 3 30 Min before lunch
Lunch – MSN3 White, 5 Guys bacon burger
Mid-Afternoon – Spark
Dinner – Muscle Gain 1.5 serving, snacked all afternoon during football games!!!

[Firestone]
“Cheat On Purpose”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder that I’m gonna blow it and it’s ok!

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 16]

[Workout]
Bench press 5X12,10,8,6,4
Dumbell flys 5×12
Shoulder presses 5X10,8,6,8,10
Laterals 3×12

[Nutrition]
PreWorkout – Muscle Fuel, MSN3 Yellow
Breakfast – Muscle Gain 1.5 serving, MSN3 White
Mid-Morning Spark
MSN 3 30 Min before lunch
Lunch – MSN3 White, 6 eggs & spinach
Mid-Afternoon – Spark
Dinner – Muscle Gain 1.5 serving, Salmon
[Firestone]

“Fuel for Function”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder that nutrition rules the body for service.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 15]

Less than 10 days left!

Traveling this week has definitely hurt my calorie count. Only down 2 pounds this week, but not bad considering.

#1 I’m never as strict on the road.
#2 I’m convinced many restaurants report less than accurate numbers on their calories! 🙂

[Workout]
3 mile run

[Nutrition]
PreWorkout – Muscle Fuel, MSN3 Yellow
Breakfast – Muscle Gain 1.5 serving, MSN3 White
Mid-Morning Spark, 2 eggs
MSN 3 30 Min before lunch
Lunch – MSN3 White, Shrimp wrapped in bacon
Mid-Afternoon – Spark
Dinner – Muscle Gain 1.5 serving

[Firestone]
“The Pavement Pays”
*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder that running, as much as I hate it, pays off if I’ll stay consistent.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 14]

First workout at a 24 Hour Fitness. Great facility. Enormous variety.

Some folks love to go to new gyms. Not me. I like knowing where everything is. Like knowing the flow of the fitness traffic. Like knowing how the equipment feel and how much weight to use.

So this morning I thought about staying in. But i got up and went.

Then 24 didn’t have any passes except for $20 I could workout till midnight tonight. Well, I wasn’t planning on staying until midnight! wink emoticon And $20 seemed high. Back in the day you could visit any joint for $5. (Yes, I’m old.)

Heck, I could go run for free. But that meant I’d actually have to run. So I’d rather lift.

I paid the $20 and entered the arena!

Sometimes you have to pay the price for success – literally!!

[Workout]
Standing dumbell curls 4x 12,10,8,6
Close Grip Bench 4 X 10
Preacher Curls 4 x 6-8
Pushdowns 4 x 10
Extension Curls 3 x 12
Tricep Ext 3 x 12

[Nutrition]
PreWorkout – Muscle Fuel, MSN3 Yellow
Breakfast – Muscle Gain 1.5 serving, MSN3 White
Mid-Morning Spark
MSN 3 30 Min before lunch
Lunch – MSN3 White
Mid-Afternoon – Spark
Dinner – Muscle Gain 1.5 serving

[Firestone]
“Pay the Price”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder that getting in shape cost real money. Eating right costs. Gym membership costs. Time costs. Don’t be a cheapskate.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 13]

We can plan all we want, but there will be interruptions, reschedules, redirects and cancels.

When things don’t go as planned ignore the complete write-off…

“This day is shot.”

“Great. Ruined. Might as well give up!”

One, two or three things going wrong doesn’t mean the whole day is wiped out. (Even if it feels that way.)

[Workout]

6 mile walk

[Nutrition]

Breakfast – Muscle Gain 1.5 serving

Mid-Morning Spark

Lunch – Bacon, Egg Cheese, Muscle Milk 20

Mid-Afternoon – Spark

Dinner – Muscle Gain 1.5 serving

MSN according to the packet times

[Firestone]

“Perfectionism is Protectionism”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder to release the work when it’s solid. Perfect doesn’t exist and usually its just an excuse to stay quiet and less than.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

#‎pbe24daychallenge

[24 Day Challenge Day 12]

Still on the road, so today’s lunch wasn’t the best as far as nutrition, but it was goooooooood. However, I am staying on my supplement schedule which is critical.

Shot videos today for body, belief and business, plus 1010 with Cayce Crowne. If you need video work done then she’s you’re pro!

One of the videos focused on Fuel and Force. Fuel is your nutrition and Force is your exercise. When you think of your eating as fuel you become a lot more conscious. When you think of exercise and force you become a little more intense and burn more calories and work your muscles harder.

[Workout]
Circuit training in my hotel and a whole lot of walking today!

[Nutrition]

Breakfast – Muscle Gain 1.5 serving
Mid-Morning Spark
Lunch – Pizza
Mid-Afternoon – Spark
Dinner – Isagenix bar & Protein drink
Bedtime – Herbal Cleanse

[Firestone]

“Fuel & Force”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder to to focus on intentional nutrition and exercise instead of going through the motions.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

‪#‎pbe24daychallenge‬

[24 Day Challenge Day 11]

Been traveling today.

The key is that I packed all my supplements and made my plan before leaving the house. I’ll write about this more tomorrow if I have time.

But needless to say the airport officials are always interested in my bag of white protein power that I carry in a ziplock bag!

[Workout]

none!

[Nutrition]

Breakfast – Muscle Gain 1.5 serving

Mid-Morning Spark

Lunch – 5 Guys Hamburger

Mid-Afternoon – Spark

Dinner – Isagenix bar & Protein drink

Bedtime – Herbal Cleanse

[Firestone]

“48 Hours of Lean”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder to to keep the focus over the weekend.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

#‎pbe24daychallenge

[24 Day Challenge Day 10]

On Monday I am shooting some 1010 videos in NYC. I have 48 hours left to get just a shade leaner. Listen, I could blow up over the weekend. I love donuts and bacon and pizza.

🙂

Just because I have a plan and guide doesn’t mean there’s not temptation at every turn!

I’ve already cooked all my meals for today. That helps so I don’t hit a hungry spell and then have to start cooking. That can be an easy downfall. Unprepared leads to undoing. That makes it easier to say, “No Little Debbie! I already have lean protein waiting!”

Oh, one more note. This is the first day I can see physical changes in my waist. This is day 10. When you don’t see a result right out of the gate be patient.

[Workout]

Ran 3 miles

[Nutrition]

Breakfast – Muscle Gain 1.5 serving

Mid-Morning Spark

Lunch – 8 oz pork loin with 1 cup rice

Mid-Afternoon – Spark

Dinner – 8 oz pork loin with green beans and broccoli

Bedtime – Herbal Cleanse

[Firestone]

“48 Hours of Lean”

*In my 5 Stones Goal Achievement program I teach on fire stones. A saying to focus on to keep you focused and on fire. Today is a reminder to to keep the focus over the weekend.

**Over the course of the 24 Day Challenge I share nutrition, workouts and supplements. This is not medical advice! Contact your physician before starting any exercise or nutrition program.

#‎pbe24daychallenge