Tag Archives: muscle building

“Junk Food Journals:” Entry 16

22 Jun

“Now I lay me down to sleep I pray to Skinny-Jesus my fat to keep, If should gain anymore weight I pay the for a large lump-sum of money for lipo to take!” -BougieHippie

Use these definitely #MCM picks as ‘thinspo’ for your upcoming workout week. The first day of summer we need extra motivation to keep it lean and mean while we eat clean.

Junk Food Journals: Entry 16 has some easy straight to the point diet and fitness tips that’s sure to get us right by Fourth of July!

Terrell Oglesby  (1)

Terrell Oglesby  (2)

Terrell Oglesby  (3)
Hi, my name is Mar’QuezTerrell (IG:@mterrell_) and I am 20 years old and I reside in Warrenton, VA. Working out has helped me mentally, physically and emotionally. I’m thrilled to share some of tips with you all.

Workout Philosophy: Make your body the sexiest outfit that you own.

Breakfast: I usually have eggs (scrambled or boiled), oatmeal with fresh fruits sliced, protein pancakes and go lean cereal with organic milk and fruit smoothies. I have a cup of my teami blends skinny tea every morning to get my body energized and to boost my metabolism.

Lunch: I would have chicken, brown rice and grilled asparagus.

Dinner: Dinner would be the same as lunch. Chicken, fish, steak for protein. Brown rice or white rice for my grains. Broccoli, asparagus and mixed vegetables for my daily supply of vitamins.

Cheat Day: 12 count nugget meal from Chick-fil-A.

Diet Trick: There is really no trick to dieting. You just have to be really consistent with what you intake for the best results.

Problem Area: Shoulders. Because I have had a dislocated shoulder, it’s hard for me to construct certain movements. I’m such a baby when it comes to shoulders. Lol

Key to Discipline: You have to have a goal. You have to know that you will and can do. Never give up and keep pushing!

Workout Routine: I workout 4 times a week: Mondays, Wednesdays, Fridays and Saturdays. I try to target the “BIG 3” (chest, back and legs) on MWF and on Saturdays I do a full body toning workout.

Thomas Tekno
Thomas Tekno (1)
Thomas Tekno (2)
Hi everyone out there my name is Thomas Tekno, (FB:@ThomasTekno) I’m 21, I reside in Milwaukee WI. My hobbies include yoga, work, socializing, helping others in need and stalking Kendrick Lamar. Somewhat true… lol but honestly my interest in fitness isn’t to look great or better than anyone. My interest in fitness is to strive for a healthier life.

Workout Philosophy: Don’t train for any special events, train for life. Life is your biggest challenge, train to beat it.

Breakfast: 40g protein shake w/ egg, sausage & bacon sandwich.

Lunch: It depends, because at work during lunch breaks I buy whatever they’re selling & serving lol.

Dinner: 60g protein shake w/ TV dinner.

Cheat Day: Ruffles w/ beef jerky.

Diet Trick: Taking before & after photos.

Problem Area: Legs.

Key to Discipline: Persistence, and just staying focused on the task at hand.

Workout Routine: 5 days a week, for 2 hours.

Ashton Levi (1)
Ashton Levi (1)
Ashton Levi (2)
I’m Ashton (IG:@ashtonlevi) 23 years old, South Carolina bred, FEAR-less, Flamboyant, and Unstoppable!

Workout Philosophy: Never back down. Never give in. Fitness is a lifestyle.

Breakfast: I’m definitely not a morning person or early bird as they say. Quite frankly, I’m a complete BITCH in the morning time. But I do realize the impact that breakfast has on the body therefore I highly encourage people to at least eat something. Me personally, I enjoy a very light meal. I eat a cup of my favorite yogurt, followed by 2 hard boiled eggs, and a banana.

Lunch: Being that I track what I eat, I am required to intake 2,667 calories a day to maintain and ultimately reach my weight goals. Therefore, for lunch I eat heavier. I meal prep on Sundays so that my lunches and dinners for the week are consistent. I usually have 2 pieces of baked fish, with a side of pasta and mixed veggies.

Dinner: To ensure I meat my calorie quota for the day, my dinners are usually filled with high calorie foods. Personal favorites are again pasta, baked chicken, with sweet potatoes or greens. I LOVE
potatoes so I have to be careful by ensuring that whatever I eat is contributing towards muscle gain and
not FAT. I also like salads and stir fry (beef and chicken).

Cheat Day: Usually Sundays.

Diet Trick: To help with the muscle gain I use “Optium Serious Mass” which is a protein that’s strategically designed to help gain muscle mass and weight in general. The serving size is 2 laundry detergent sized scoops of the protein mixed with water or milk. 1 scoop is 625 calories and 2 is 1,250. I only take a scoop at a time. One after a meaningful workout and another after a meal.

Problem Area: being that I was born naturally thin, the only problem area or concern would be how difficult it is to put on weight. Again, the “Optium Serious Mass” is my #1 testimony product for the
gains.

Key To discipline: My ultimate key to my disciplinary routine would be the ultimate goal at hand… That Perfect Hourglass, but yet masculine, chiseled, eye catching, BODY.

Workout Regimen: I isolate the muscle group by working out a specific muscle area a day, ultimately obtaining more results. Monday (Chest day)- Tuesday (Leg day)- Wednesday (Shoulder day)- Thursday (Back Day)- Friday (Arm day)- Saturday (Glute Day).

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“Junk Food Journals:” Entry 15

12 May

Would you believe me it I told you I was doing this post from my bed in my underwear on a Tuesday afternoon? Good, because I don’t believe it myself! Today is my day off to which I don’t get many of because even when I’m off my 9-5 I’m still working. One important thing I currently working on is my fitness.

For the last 8 days I’ve been running 5-10 miles a day followed my a 75 min hot yoga class and end with ab& chest calisthenics. I’ve given up cheese & chips an with a pinched shoulder nerve and flat out tired I really don’t want to do anything today.

Although, I know I will hate myself when I’m not at my fitness goal at the end of the month. The only way to get where you want to be in life is to simply move forward and sometimes it may take a little push from someone else.

Thanks to these in fine feather and defines men of “Junk Food Journals:” Entry 15 I have a replenished desire to get up and go for a run in this amazing weather. Going through these guys’ Instagram I seen where they have and are still doing a complete overhaul of there figure. What is thinspiring me the most is how they keep the motivation to maintain.

We all fall flat of our fitness goal once we get to where we want to be and months later we are back at square one. Here’s you chance to devour all these men have to offer on how to build your dream body and keep it and continue to make it better.

Cameron Spells (1)

Cameron Spells (3)

Cameron Spells (2)
I’m Cameron Spells (IG: @ME_Cambam_), a twenty year old gym rat from Indianapolis Indiana. My dedication to health and fitness began when I looked in the mirror and realized that I was unhappy with myself. Although, perfection itself is impossible, working hard to get there sure makes a hell of a difference.

“Progress is impossible without change, and those who cannot change their minds Can Not change anything” –George Bernard Shaw

Workout Philosophy: I am a firm believer that overall health is created with a consistent balance of exercise and diet. “Eat Clean, Train Dirty.”

Breakfast: I have four eggs, oatmeal with strawberries, granola, and peanut butter toast with honey.

Lunch: My largest portion of the day. I’d have baked chicken, brown rice, asparagus and broccoli, along with my protein shake.

Dinner: Is always light for me. I’d have a tomato cucumber salad with salmon, and served with an olive oil vinegar dressing.

Cheat Day: Me sitting at home on the couch watching movies and having pizza and hot-wings.

Let’s face it diets are difficult. However over the years I have learned to substitute some of my favorite things with healthier options. For instance, instead of having chips and dip, I like to have apple slices with peanut butter dip.

Problem Area: My abs, I’ve always wanted to have a high V-cut so that’s a constant point of interest during my workouts.

Key to Discipline: “Consistent coaching builds habits.” Never settle for good, always strive for greatness. Once that is achieved, everyday will be better than the last.

Workout Routine: All of my workouts are done in volumes

  • 2 warm up sets.
  • 5 working sets.
  • Ending with a drop set.

Increasing the weight every set keeps your body from adjusting to the workout. This is done 4 days a week, and the 5th day is dedicated solely to cardio and toning.

Sleepingsatyr (1)

Sleepingsatyr (2)

Sleepingsatyr (3)
Isaac is my name (IG: @sleepingsatyr) and I am a white-collar millennial by day and a vegan Shaman by night. I’ve been a practicing vegan for over 3 years now and veganism to me is like magic. It can make your body physically stronger, healthier, more beautiful and resilient. It can give you mental clarity and emotional stability. Spiritually, it can even connect you to a world unseen by most.

Workout Philosophy: Every aspect of your life (physical fitness included) begins and ends with what you put into your mouth and digest. If your food is pure, your body, heart, soul and intentions are pure as well–you are pure.

Breakfast: A tall glass of water. Scrambled tofu, toast, and fresh fruit.

Lunch: A tall glass of water. Avocado and tomato sandwich.

Dinner: A tall glass of water. Black lentils and garlic kale.

Cheat Day: Vegan pizza and chocolate cake.

Diet Trick: Eat as much as you want for breakfast, but only a little for dinner. You will be able to burn off the breakfast calories throughout the day.

Problem Area: I have to pay special attention to my lower body in order to get the results I crave. It’s literally a fight against my genetics, but the solution is to be persistent and to set goals for my problem areas.

Key to Discipline: Imagine your body is a super dope luxury car. You have 3 gasoline (food) options regular, premium, and supreme. While supreme is more expensive, overall it is a lot better for your car than regular gas. You have to see your food as either high quality “supreme” or cheap unleaded gas. Ask yourself, are you really going to put unleaded gas into your Lamborghini?

Workout Routine: Sunday: arms and shoulders, Tuesday: arms, chest and back, Thursday: thighs and butt, Friday: legs.

“Junk Food Journals:” Entry 14

9 Mar

Because today is another chance to get it right, I’m recommitting myself back to my health, fitness and overall thin journey.

I must admit that these pass few days I haven’t been the best me possible when it comes to being discipline toward my fitness goals. With moving, starting a new job and taking on a new side project all in a two week time-span I have been neglecting my workout routine, eating rather crappy and waking up late resulting in me skipping yoga class. To top it all off a guy came into my job today with the tiniest waist and most broad shoulders that made me want to run 50 miles and eat a pound of laxatives!

I know life may throw things our way that can get us all mixed up, however our first reaction shouldn’t be to quit something in the hope of catching up on something else. That will only stray us off course even further.

That’s why today I need this dose of thinspiration more than anyone. I’ve been waking up late extremely tired and I’m not happy with my midsection nor my active performance thus far for the month of March. Summer is one snow melt away and this year I want to be at my physical peak.

“Junk Food Journals” entry 14 are of three gorgeous, determined and chestastic men whom have taken accountability, set goals and are transparent with themselves in carving out their desired bodies.

Being healthy and having healthy life is all about juggling to avoid the jiggle. Just let one thing become your life simply make it apart of your life.

“In order to have an extraordinary body you do extraordinary workouts.” -James Hatchel

James Hatchel (1)

James Hatchel (2)

I’m James Hatchel (IG: @jamesgoefit3) 30 years old, been a vegan for two years, and a former national level bodybuilder. During my fitness journey I have been 265 pounds at 14 percent body fat and 195 at 8 percent body fat. I believe you can have the body you want if you are willing to do what it takes to get it.

Philosophy: in order to have an extraordinary body you do extraordinary workouts.

Breakfast: Tofu or tempeh, green smoothie- spinach, carrots, mushroom, lemon juice, and almonds.

Lunch: Seitan (wheat gluten meat), broccoli and almonds.

Dinner: Ground pea protein meat, kale smoothie and almonds.

Cheat day: Cream of wheat, donuts, cake and pizza.

Diet trick: The only trick is staying consistent long enough to see results; reduction in meat intake will drop your fat intake enough for the average person to lose weight with that one change.

Key to discipline: The key to discipline is having a reason so strong that you can make the sacrifices necessary to accomplish the task.

Workout Routine: Sunday legs, Monday shoulders, Tuesday chest, Wednesday legs, Thursday arms, Friday back.

Tevin (1)

Tevin (2)
I’m Tevin (IG: @Monsteration), a 23 year old artist based out of Virginia Beach, VA. Spring and Summer are my favorite seasons because they allow me to enjoy outdoor activities. I hate being cooped in the house. I have a high appreciation for the arts, technology, and FOOD. Soundcloud.com/monsteration

Workout Philosophy: I hate to blame my zodiac sign but as a Leo, we pride ourselves on looking our best. In order to look and feel good, I have to eat well and workout. Plain and simple.

Breakfast: Oatmeal + 2 boiled eggs + Green tea.

Lunch: Quinoa w/ brown rice blend. Baked chicken or fish and broccoli. To shift the vegetable variety, I’ll steam carrots.

Dinner: A normal dinner will consist of a grain, vegetable, and protein..similar to lunch. The difference between lunch and dinner is adding a protein shake.

Cheat Day: Chic-Fil-A Spicy Chicken meal!

Diet Trick: Since I cannot give up my honey bun addiction, I’ve created a reward system for myself. If I work out at least 4 times a week then I can have 1 jumbo honey bun.

Problem Area: My lower back. I’ve recently started using TRX equipment to assist with building back definition.

Key to Discipline: My key to discipline is envisioning my goal; once I’ve locked-in my focus, I can’t be stopped.

Workout Routine: I have a 5 day routine which focuses on a different muscle group each day; however, cardio is cohesive throughout. I didn’t that cardio was that important until I began see true results.

Ramon Arraiga (1)

Ramon Arraiga (3)

Ramon Arraiga (2)
I Ramon Arraiga (IG: @Rai_arriaga_) a happy easy going guy, that likes to live my life in my truth. In my life I have learned that it’s only me that can create my happy ending.

Workout Philosophy: My workout philosophy in the beginning was to show someone from my past what they were going to be missing. Then, working out became more of an addiction, and I started going to the gym for ME. It became my therapy when I was stressed, and it has made me a mentally and physically healthy human-being.

Breakfast: I switch it up with what I eat. Sometime I eat eggs with fruit, Cheerios with almond milk and a banana on the side or oatmeal with strawberries or blueberries. I always have a glass of orange juice with everything.

Lunch: For lunch I stay away from beef and pork. I have taken beef and pork out of my diet all together. When I do eat meet I make sure its Turkey, Chicken or fish with some type of vegetables. I never eat fried foods and I make sure that I make my own lunch during the work week Monday-Friday.

Dinner: I eat a salad for dinner usually with turkey or chicken. I have found eating light for dinner before bed is best for me and it helps me sleep better. I try my best to not eat after 6pm. If I do eat after that time it will always be fruit or vegetables.

Cheat day: Being completely honest, I will admit that everyday is my cheat day. When I make my breakfast, lunch and dinner. It’s with things that are going to satisfy my taste buds so that I don’t feel like I’m depriving myself.

Diet trick: My diet trick would be to drink lots of water. I don’t take any supplements or protein to help me in any kind of way. I have tried these things but I didn’t like how big I got. So I have decided to do things the natural way.

Problem area: My problem area would be my stomach. I cant seem to get that six pack of my dreams. Although, I have learned to become more patient with my problem area.

Key to Discipline: This may come of a little conceited or sidity. My key to discipline is that I want to look good in my clothes. I want to be able to wear my favorite shit or jeans from 3 years ago without it being too small, because I gained weight. Even though I’m in a large shirt now because of the muscle I have gained.

Workout Routine: My workout routine consist of me lift weights 3 times a week and boxing 3 times a week. Also, I try to do yoga every night before bed.

“Junk Food Journals:” Entry 12

19 Nov

Cheers to all of you who haven’t started slacking in the gym just because it’s cold outside, you’re going to look great next summer! Don’t believe me, well here are three strong reasons to stay motivated in “Junk Food Journals:” Entry 12.

It’s so easy to put a workout off or skip a day however, when you step on that scale you’re going to regret it. This is the worst time of year for our guts so don’t wait till New Year’s to get it under control.

While you’re trying to kill time before Scandal airs or sitting around on the computer watching other people look great, get up off your flabby a** and tone it. You’re Welcome!

“Cut out a “time waster” and replace it with exercise.” -James Paylor

Evan Martin (1) Evan Martin (1) Evan Martin (2)
I’m Evan Martin (IG: Datboie_79)  and I have always been athletic and played many sports in high school, including football and basketball. I’ve never had a weight issue. I just never liked being thin and skinny. In 1999 I started lifting weights in the gym to put on size. When I started to see great physical changes I then decided to make fitness a part of my everyday life. Health and fitness is my #1passion every day I strive to be a better version of myself both mentally and physically.

Workout Philosophy: My workout philosophy is to make training an everyday part of my life. It is just as important as making money, eating food, and taking showers. You cannot live without those three things and you cannot live without fitness. Fitness to me, is a lifestyle not a hobby.

Breakfast: Fruit, bananas/apples and some oatmeal. Also I would have a protein shake.

Lunch: Chicken breast sandwich with whole wheat bread and some protein bars.

Dinner: Tilapia, chicken, and brown rice and whole wheat bread with spinach.

Cheat Day: Chips, cookies,pizza.

Diet Trick: I believe you can eat whatever you want within portion reasonable sizes. Just burn it off by doing a workout after the bad food you ate.

Problem Area: It was my legs, now no real problem areas.

Key to Discipline: Stay consistent, stay focused and stay disciplined! Always make time for fitness by making a schedule for yourself to train/workout.

Workout Routine: The majority of my training is done at home. Everyday I strive to do different workouts. Some days will be calisthenics, some days it will be cardio, and some days it will be weights…always mixing things up, is the key to getting true results and fighting off plateaus/boredom.

James Paylor (1) James Paylor (2) James Paylor (3)
My name is James Paylor (IG: SHILOHHERITAGE). I enjoy shopping, spending time with my family, and working out. I try to keep a positive attitude and mindset.

Workout Philosophy:  Go hard and give your all but don’t over do it. Know your limit!

Breakfast: Because I’m thin, and I want to gain weight, I have grilled cheese with bacon and gator tots with water just about everyday.

Lunch: Anything with carbs.

Dinner: Repeat lunch.

Cheat day: Bluebell Oreo Cookies n Cream Ice cream.

Problem area: It’s very hard for me to gain weight in the top half of my torso just under my chest.

Key to Discipline: Don’t over think analyze or yell to the world about going to the gym because I find it puts too much pressure on me to keep it up … Cut out a “time waster” and replace it with exercise.

Workout Routine:
Mon: Legs , glutes, quads.
Tues: Shoulders and abs.
Wed: Cardio/abs.
Thurs: Back and biceps.
Fri: Chest and triceps.
Saturday & Sunday : Rest (maybe 30 mins of your choice of body part.)

Adriel Adams   (1) Adriel Adams   (2) Adriel Adams   (3)

My name is Adriel (IG: AAADRIEL)and I am 28. I started taking my fitness seriously April 2013. I was 240 lbs, about a 43 inch waist and I just decided that’s not who I wanted to be or what I wanted to look like. It took me about 4 months of STRICT dieting and workouts to lose the weight and gain muscle over fat.  Currently I am trying different things out to gain some lean mass. I don’t know much about fitness lol. I just ask a lot of questions, follow a lot of people who inspire me and go hard in the gym and with the dieting when I can.

Workout Philosophy:  Workout until failure, work out the whole body (don’t skip legs it makes a difference in all your other workouts) ask lots of questions, and be consistent. Understand that everyone comes from different places and everyone won’t understand your struggle.  Some people are larger trying to get smaller and others are smaller trying to get larger. Talk to people that have been through your struggle.  If you decide to get a trainer find someone who is genuinely interested in fitness. Never pay someone for training  that hardly trains themselves. Never sign up for one of those services in which you get a different trainer every time you visit. Your trainer is your friend and your mentor. He/she knows when you bullshit and know when you are giving it your all.  They know your max and your minimum. They start to care about your results as much as you do. I recommend to workout with someone that is into men’s physique not just personal training. Trust me that makes 100% of the difference. All in all, you can try it without a trainer first! There are so many other resources.

Breakfast: Egg white & plain oatmeal.

Lunch: Chicken, vegetables and a yam or brown rice.

Dinner: Meat: Fish/chicken/99% lean ground turkey. Vegetables: Anything green. Carbs: Whole grain items or yam.

Cheat Day: Cheat day 🙂 We all deserve a little ice cream LOL. But we pay for it. When I dont cheat I see it. When I do I see that too.  Cheat meal is buffalo wings. When I am really on top of my diet the food doesn’t tempt me BUT I have a sweet tooth! THE SUGARS are the WORST! I try to not allow myself to get too hungry because that’s when the craving starts. Also, I never go to the grocery store hungry. Its a setup! Everything looks delicious.  When I do have a snack I make sure its not breakfast and not dinner. I also try to make sure its on a day in which I am drinking a lot of water and a higher intensity day like leg day or cardio and chest day. If I am going to a family event or BBQ, I try to eat something before I go. That way if I do eat, its not much and I’m not craving the peach cobbler or the apple pie lol.

Diet Trick: I think I struggled the most with diet when I didn’t know what I could and couldn’t eat. Walking in the grocery store and trying to figure out if some particular item was OK or if it wasn’t. I learned really fast to keep it simple. Don’t try to play the line of “ok” and “not ok”. It just confused me and stressed me out. KEEP IT SIMPLE, chicken, fish, 99% lean meat is good. Everything else is not.  If you’re trying to lose weight I personally recommend staying away from red meat.  I avoid processed meats (and foods), like chicken nuggets or Tyson chicken tenders, they are not ok. For carbs; only whole grain pastas, whole grain rice and baked yam. Use different seasoning for your meats to make it taste different.  Eat more meals but smaller portions. Healthy fats can be your friend. As you even out your portions and start to consistently eat 4 and 5 meals a day you will start to become hungry. That is a GOOD sign because that means your metabolism is increasing. Have a few almonds with your meal at the end. This keeps you from being hungry. There has been so many times that I waited to eat the almonds and I ate the whole bag LOL. That’s not good. If you eat them at the end of your meal they will help you before you get hungry. I try to keep my sugar and fat intakes lower. 100% juices and even fruits have lots of sugar and you do need sugars but just remain aware of how much your eating in the day. Drink lots of  water (lay off the sugar in coffee and drinks, read the back) . **Do not carb starve! it is bad for you, it decreases energy, it creates a starving feeling and your body starts to break down protein for energy instead of carbs, and that means the protein you are taking in is not being used to build muscle**

Problem Area: TIME. Time is an issue for me. Making time to eat the amount of meals and having time to make them. The best thing to do is cook for 2 and 3 days at a time. In the event you can’t, don’t go to your local fast food. Find grocery store get a rotisserie chicken and a bag of steam fresh veggies. If you need your carbs then you can get a yam or Uncle Ben’s whole grain 90 second rice.

Key to Discipline: Don’t depend on others to go with you. Take pictures so you can see where you’re coming from and where you’re headed. If you’re not headed in the right direction then you will be able to see that. If you’re progressing in one area over the other then, you will know. When you’re working out you wont notice your progress unless you have older pictures to reference. (Morning pictures are the best) Don’t be afraid to ask someone on Instagram or read on how someone  achieved their results and what else can you do to achieve the same. Follow fitness people. There are lots of tips and tricks and lots of inspiration online. Always remember the reason you started to workout!

Workout Routine: Right now I set days. Chest/triceps day, leg day, back/biceps day, and shoulder/calf day. I try to workout the complete muscle by choosing 5 or 6 exercises per muscle.  At about 4 sets and 10 reps of each exercise. For right now chest  day I do incline, decline and regular bench press. I also do dumbbell fly’s and usually pick something else. I have my routine and once it becomes too routine I do the same exercises in a different order. Same thing applies to all the other parts and days 5 different exercises 10 reps each.

“Junk Food Journals:” Entry 11

30 Oct

If you could get full and stay fit off workout mantras then Entry 11 of “Junk Food Journals” will definitely keep you from devouring all the Halloween candy and tide you over till Thanksgiving. These hale bodied strapping men have all the knowledge and supreme thinpsiration on how to keep at and obtain the body of your dreams.

If you are a person just beginning your fitness journey or have gotten lost then binge on this! After reading these hearty entries I got a little more clarity on my currently fitness funk. From the aspirational to simply maintaining, each of these guys have a goal they are set on achieving. Its very motivating to know the bodies you admire the most started just like you.

Savor this quote,

“Be a better you mentally, physically, and health-wise than you were the day prior.” -Donnie Dae

MarkAnthony (1)

MarkAnthony (2)

MarkAnthony (3)
Hi! I’m MarkAnthony Ball-Ortiz (IG: AntonioTheStark). I’m 23 years old and living in Washington, DC. Growing up I’ve always been active, I played soccer, hockey, water polo and did karate. I became interested in weight training in high school when I made the varsity team. From there it’s been a very long on and off process. Since joining the Military in 2010, I’ve been addicted to going to the gym and staying fit. I workout 6 times a week with Sundays being my rest days. My overall fitness goal is to be Mr. Olympia in the Men’s Physique division.

Workout Philosophy: “Even Mr. Olympia had to start somewhere.”

*mind you, I eat 6 times a day because I have to gain weight. To be honest, my diet is a mix of what I’ve found from bodybuilding.com and some men’s physique friends.*

Breakfast:2 eggs, oatmeal, a bagel and a protein shake.

Lunch: Grilled chicken/salmon, brown rice and asparagus.

Dinner: Steak, rice, corn (cos I like it) and broccoli.

Cheat Day: Sundays… pizza and wings.

Diet Trick: NEVER missing a meal. Forcing yourself to eat sucks but you HAVE to. It’s a key part to fitness.

Problem Area: Chest. I have no weight in that area so gaining a chest is near impossible. I have to routinely do chest every other day.

Key to Discipline: I always ask myself, “how bad do you REALLY want this? You want this rain/snow/cold weather stop you from being Mr. Olympia?”

Workout Routine:
-M: Chest, Tris, abs.
-Tu: Back, bis, abs.
-Wed: Legs w/ body weight chest exercises. (IE: push ups, dips, etc.)
-Thurs: Shoulders, abs.
-Friday: HIIT (High Intensity Interval Training.)
-Sat: Chest, tris, abs.

Timothy Morrison (1)

Timothy Morrison (2)

Timothy Morrison (3)
Hey, it’s Tim here (IG: Thelasttitanofmars.) DMV native. 25 Years Old. My fitness journey started about three years ago, I was unhappy and needed a change and so I joined a gym and it’s been the best thing to happen to me since. Fitness is life. “I live and love to eat everything. Like a food fanatic”

Workout Philosophy: “Go as hard/fast as you can for as long as you can.”

Breakfast: Oatmeal- steel cut preferably. Slow digesting and full of protein. Add a little fresh fruit for flavor.

Lunch: Tuna salad, sandwich wraps or whatever. Quick to make and easy to prepare for when you haven’t meal planned. Go for the chunk white albacore!

Dinner: Chicken or salmon and a little brown rice and broccoli. Broccoli is my favorite.

Cheat Day: usually Sunday. I am careful not to overindulge these days so it’s usually something small.

Diet Trick: PAY ATTENTION TO EVERYTHING!!! DETAILS DETAILS DETAILS!

Problem Area: Lower back.

Key to Discipline: “You want to look good naked right…”

Workout Routine:
-M: Hamstrings Glutes Tri.
-Tues: Back and Biceps.
-Wed: Chest.
-Friday: Shoulders calves forearms.
-Sat: Go forth and play.

Donnie Dae (1)

Donnie Dae (2)

Donnie Dae (3)
My name is Donnie Dae (IG: Donniedae) I am an artist involved in filmmaking, writing, and modeling. I am an ectomorph (which means it is hard for me to gain weight) and am very much into fitness. Beyond being an artist and gym-rat, I love to read and watch movies (preferably surreal or old black and white horror films), and I am a big comic book geek (especially love my indie books)!

Workout Philosophy: Take pride in your body & self and improve yourself. Be a better you mentally, physically, and health-wise than you were the day prior.

Breakfast: I tend to have a big bowl of oatmeal with chocolate protein powder. If I have some time in the morning, about two hours later I’ll either make eggs or peanut butter sandwiches, about 4-5 of them. I also like to have some fruits (at least the ones I’m not allergic to).

Lunch/Dinner: I tend to stick to meats, mostly chicken. I love grilled chicken. I also have brown rice. I stay away from white rice, it helps that I don’t like the taste of it. If I had chicken for lunch, I’ll probably have fish (or tuna) based dinner. Or if I had fish for lunch, I’ll switch it up with some chicken. I also like to have some veggies. Here and there I’ll have me a beef or chicken patty and I love me some jerk chicken (which I don’t have as often as I’d like)!

Cheat Day: I tend to give myself a cheat day every once or twice a month. I’ll probably have a few slices of pizza or the spicy chicken meal from Wendys with a large frosty and large fries, haha. If I go to a diner, you can bet I’ll be having an order of fries with my meal (which is usually a bacon burger). I’m not really a fan of sweets, so cookies and cake or junk food is not an issue for me. My taste buds don’t seem to care for them so that works in my favor. Same with juices and soda. I don’t generally like juices too much and I hate soda. I tend to generally stick to mostly water. Despite the high sodium, I also love V8 veggie juice.

Diet Trick: As an ectomorph, I have to eat a lot in order to maintain any gains of mass. That also means that I have to consume a good amount of protein. Protein drinks and casein protein powders are a part of my Diet Tricks. Also, I tend to carry a large bottle or jar of nuts with me to consume in between meals or when I’m hungry and outside. If you really know me, especially in my personal life, you’ll see me a lot of times consuming peanuts from a jar as if I’m drinking from a bottle. I’ve even inspire people to do the same, haha.

Problem Area: My legs are by far my problem area. They are stubborn as all hell, especially my calves. I can be very self-conscious about them. But I’ve been working on them a lot more and trying to intensify my leg workouts. There has been progress but they don’t develop as much or as fast as my upper body. I will say, though, that within the past few months I have grown to love working out my legs and the usually dreaded “Leg Day” for most people has become my “Favorite Days of the Week.”

Key to Discipline: Well I know I suffer from having a male body image issue or complex, whoever one brands or calls it. I was teased as a kid for being skinny and even up to college I would still be bothered by comments about my body (even though I still worked out). That has affected me to this day where I look into the mirror and still see that skinny frail kid so I’m always trying to “perfect” my body or get bigger in some form. I can be a little self-deprecating but I do know I have come a long way and that helps me to push and keep motivating myself.

My best friend and workout partner is also a key to my discipline. Days I may not have the drive, he pushes me and I’ve come a long way due to that. My pops is also a fitness guy and he was the one who got me into weight lifting and exercising to begin with, so he also acts as a motivator.

Another key to my discipline is also having pride in myself. While I may see that skinny kid, I can still see myself in another form where I can say that I do love my body and I love how I’ve been able to sculpt it. I love to do research on fitness and that helps with motivation, especially looking at my peers around me in the modeling world/circle. Being into modeling has pushed me not only due to my peers, but also fans or the people who look up to me and follow my work. I’ve had plenty of messages from people who tell me I inspire them and motivate them and that makes me feel good because as an artist, hearing you inspire someone really makes you feel great and makes you feel like people understand you in a certain fashion.

My advice for Discipline: Be proud of yourself, even if you may not feel your body is on point. Be proud of yourself but push and push to be a better person mentally and physically than you were the day or two priors. Keep breathing, keep appreciating, keep learning, and keep growing. Hell, even think of yourself as a Sex God who needs to maintain his or her power, if that helps.

Workout Routine: I work out for about 3-6 days a week. On one day I’ll focus on biceps and back while I focus on chest and triceps (or shoulders) the next day. Abs and leg work outs for whichever of those days. But that being said, those being my general “base” routine days, I tend to switch my routines around in order to confuse my body and get results. I try to switch the different work outs for body parts that way those parts don’t get too accustomed to a specific work out. I also like to give myself a “Neglect Day” which is where I’ll use that day to work out on body parts that I find myself neglecting or I have neglected that week for a particular reason. I’ve been doing legs about 2-3 days a week now (or whenever my legs recover, I jump back into a leg work out). I’ll also mix calisthenics with weights or sometimes just do a body weight and calisthenics day. Before each and every work out I stretch for about 20-30 minutes and try to improve on my flexibility.

“Junk Food Journals:” Entry 10

24 Sep

Woah, I can’t believe this is entry number 10 for the “Junk Food Journals.” When I started this series it was to ask fit guys workout questions that I was afraid to ask in gym because I was too busy salivating over their ripe muscles. Now thanks to the ability to hide behind the web I can hid my inner creep while speaking to my thinpsirations.

In this entry I have come to the happy and mildly relief realization that “it,” whatever it is just gets better with age. In two years I’ll be 30 and at 28 I’m in better shape than I was at 18 therefore, if I keep this up like the men featured I can be well persevered grade A beef like them! Its never too late to start your fitness journey or lead a healthy life style. I mean, just look at these men; I know guys younger than them that could pass as these crisp bodied men older siblings.

Like with anything worth having in life you must take precious care of it. So if you are what you eat then these guys eat a bowl of amazing each day. Check them out, follow them on Instagram, gawk at their physiques, screenshot their tips and go to the gym TODAY!

Thanks fellas for participating!

Shane Huggins

Shane Huggins

Shane Huggins

My name is Shane Huggins (IG:@chicohuggins) but everyone knows me as Chico and I was born in Barbados. I did however, grow up in St. Vincent. In a nutshell, I went to University in the US on a tennis scholarship and moved to London in my final semester to complete my internship at a small law firm. I stayed there for just under a year during which I became a signed model with W Athletic and Fit4Fashion.

Workout Philosophy: “No Pain; No Gain.”

Breakfast: Fiber based cereal, fruit and green tea.

Lunch: Pasta salad, stir fry vegetables and fish with water.

Dinner: Fish, greens and water.

Cheat Day: I usually don’t have one but if I do it may be popcorn or cheesecake on my birthday 🙂

Diet Trick: Honestly, I just try to eat everything in moderation but keeping into consideration I’m an athlete requiring loads of energy.

Problem Area: Legs. Just hope to get them a bit bigger and more toned.

Key To Discipline: Part of my happiness comes from feeling good and I want to feel and look my best despite my age.

Workout Routine: Early mornings consist of high intensity explosive workout such as, Insanity, Focus T25, TapOut XT, etc. Afternoons are often tennis, cardio, and weight lifting in the gym. These will be 5 to 6 days per week.

Seneca Sean (1)

Seneca Sean (2)

Seneca Sean (3)
My name is Seneca Sean (IG: @applejuce) I’m 37, a professional male living in NYC originally from South Florida. I started working out really just to look better naked. Really that’s it. The health benefits are a nice bonus though 🙂

Breakfast: I don’t stick to a specific breakfast. I eat whatever comes to mind. Could be a yogurt and trail mix bar. Could be a couple of boiled eggs and a bagel with cream cheese. Could be a McDonald’s Sausage Biscuit with Egg (shhh).

Lunch: Anything but generally nothing unhealthy. Today I’m having a veggie pasta salad (pasta made from veggies) with sliced chicken breast, cucumber, tomato, black olives and Italian dressing. I made it myself.

Dinner: Same rule as lunch. I hardly ever eat anything fried. Mostly baked chicken or fish dishes. Also seafood.

Cheat Day: Since I don’t believe in diets per se, I don’t believe in cheat days. I believe that almost anything is OK in moderation. A general lifestyle of eating healthy is better than any crash diet.

Problem Area: I have a weakness for baked goods so I allow myself a treat almost daily. I don’t deny myself. I just keep it in check.

Key To Discipline: Moderation!

Workout Routine: I try to make it to the gym 4-5 days a week. I usually do combination workouts. I don’t like isolated
workouts (i.e. leg day, arm day, etc.)
reginald mitchel (1)

reginald mitchel (2)

reginald mitchel (3)
I’m Reggie Mitchell (IG:@mistamitchell) 35 year old male, originally from Tampa, Florida but currently living in Washington, DC area. Taking every day to continue learning how to better myself both mentally and physically.

Workout Philosophy: Be the best I can be. Learn my own body and do what works best for me. I try to keep in mind that we are all different.

Breakfast: Low Calorie protein shake, oatmeal and fruit

Lunch: Usually baked chicken or fish with green vegetables and/or sweet potato

Dinner: Usually the same as lunch but in a smaller portion.

Cheat Day: I typically like to have my cheat day on Wednesday’s, after a good workout. I have a weakness for Chinese. So I figure the best time to eat is while my adrenaline is still up and burning calories.

Diet Trick: No actual tricks. If anyone knows of any, please let me know ASAP J. I loves to eat, so to balance things out I tend to stay away from sodas and juices and drink water all day long. I figure cutting back on the extra sugar from the other liquids can help keep my weight intact. I keep a 3-Liter bottle of water at my desk to remind me to drink and it helps me monitor my daily intake as well. I also try to keep healthy snacks with me at work such as fruit with high fiber or water content. Having the fruit available keeps me away from the vending machine and also helps me not over eat during lunch and detours me from stopping at quick food locations prior to arriving home for the evening.

Problem Area: Love handle/lower back area. I’ve always been a thicker guy so I’ve learned to embrace them because it’s going to be there. Besides, thus far, I haven’t received any complaints from those I date. They are actually the ones who made me feel more comfortable in my skin.

Key to Discipline: Don’t make excuses. Sometimes the best workouts happen when you rather not be in the gym. Also, as silly as it sounds, selfies help. Its an easy way to keep track of what you are looking like. As our own worst critic, we will notice any deviation from what we have worked so hard to achieve.

Workout Routine: I try to keep a variation ranging from heavy/low rep to light/high rep. I also like to incorporate HIIT (High Intensity Interval Training) to assist with my cardio since I’m not fond of running for long periods of time. Also, try to incorporate 10 minutes of StairMaster at the beginning of my workout and three 15 second sprints on the treadmill (at incline of 15) at a speed that will push me and get my heart rate up.

“Junk Food Journals:” Entry 8

16 Jul

What’s your thin? I ask this question to everyone that ask me for diet, exercise and weight-loss advice. Being thin or getting fit isn’t just about the number on the sale of the size of your jeans. It’s about the progress you’re making, the choices you make, the resulting you’re getting and the satisfaction you gain when you achieve those strides in your fit journey.

Your thin could be getting water instead of a drink with your meal, doing that extra set or saving money and calories by eating in. Right now my thin is garnering as much fitness information from guys whom physique and discipline I admire so much that I feel the need to share it with others making their travels through this thin lifestyle. This week’s “Junk Food Journals” entry 8 I’m featuring three staunch framed gentlemen that have opened up to share what it takes to define your thin. Thin isn’t just about loses but gains as well. These stout dudes divulge their weaknesses, strengths and aid in developing the outer amour you see in these awesome pics.

It’s ‘thinspiring’ that even the most gilded of bodies deal with the same issues as us trying to attain. Check their routines, eating habits and mantra that keeps their thin on track.

Chris Lylez  (1)
Chris Lylez  (2)
Chris Lylez  (1)

Chris Lylez, (IG: @chrislylez) originally from north Philadelphia moved to New York City almost 2yrs ago, currently residing in Brooklyn, NY. Never had a desire to model until being approached by a creative director 7yrs ago. Since then I have achieved multiple campaigns, music videos, runway shows and host events and print ads. I’ve recently released mixtape titled “Convers and Conversations”.

Workout Philosophy: You have to know that being happy and maintaining a good physical condition first starts with your mind and ability to discipline yourself to stay focused.

Breakfast: Oatmeal, (non-flavored) adding fresh fruit (blueberries, raspberries) along with some grapefruit (which is a good source of energy) and a smoothie.

Lunch: Turkey sandwich or wrap with mustard or olive oil, lettuce (spinach) and provolone cheese. With mixed nuts and a bottle of water or green tea.

Diner: Baked fish (salmon preferred,) steam vegetables (beans, peas, carrots) and brown rice, with water or green tea.

Cheat Day: Usually consumed with either New York style pizza or southern food such as macaroni and cheese, yams, mashed potatoes smothered in gravy with collard greens. Yea, my cheat days are like extreme but everyone deserves a little break from the everyday health steps to have a moment to enjoy yourself and life, as long as your cheat day doesn’t become a daily affair lol then you’re fine.

Diet Trick: For me its cardio, you can never go wrong with it and you exercise all of your body when doing it. I dance or jog 3-4 times per week for 30-45min.

Problem Area: My lower abs. Some people may disagree but it’s an area that I personally struggle with so I try to make sure I do some leg raises and cardio to target my lower abs.

Key to Discipline: Knowing the goal you want to achieve and reminding yourself everyday of why you want that goal.

Workout Routine: Currently I’m developing my body to be a bit more defined. I’m focusing on a really strict diet, cardio and training workouts that do not require weights of going to the gym, it’s my own personal “do it the natural way” motto about staying fit. Each workout consist of 30-45min of cardio followed by a variation of abs exercises with incline/decline push up positions for developing the chest, followed my squats and lunges for leg development.

Temarrio (1)

Temarrio (3)
I’m Temarrio aka Tyga. I reside in Atlanta, GA. but I like to travel all over the place. I work in film, tv, & media production. Give me a holla @ Facebook: Tyga Loso, Twitter: @TygaLoso & Instagram: @Tyga_Loso

Breakfast: Breakfast varies for me. My most consistent meal is oatmeal. Some days I’ll have egg whites (hard boiled or scrambled) & a Nestle carnation breakfast drink. Sometimes I sub everything out for a veggie & fruit Nutribullet drink.

Lunch: This also varies due to my work schedule. I try to stick with lean protein, chicken or fish, and a salad.

Dinner: Pretty much the same as lunch.

Cheat Day: On cheat day I try not to go all out. I mostly give Krispy Kreme all of my money on cheat day lol.

Diet Trick: Shhhh…I have fiber pills & CLA that helps keep my metabolism going and break down extra fats in my food to maintain a lean physique.

Problem Area: My belly/abs. It’s more so an internal thing. They aren’t ever satisfactory to me.

Key to Discipline: It’s mental. I set a goal and try to make sure I reach it. Plus I see other pretty fit individuals and ask then what I can incorporate into my routine.

Workout Routine:
5 Days a week.
Day 1: Legs.
Day 2: Chest & Shoulders.
Day 3: Back.
Day 4: Arms.
Day 5: Full circuit.
I do abs and cardio every other day. And full cardio and yoga on weekends. As far as my actual routines, I’ll just keep those on the hush lol.

Sharrodd Hart (1)

Sharrodd Hart (3)

My name is Sharrodd Hart (IG: @shart500) from Southwest Georgia in the city of Albany (a couple hours from Atlanta). I’m 34 years old & at 34; fitness has not only become a lifestyle but a passion. I’m a heath coach & distributor for the number one nutrition company Herbalife & I’m also a fitness trainer. I’m currently in the process of pursing my personal training certification to become a full-time certified personal training. I’ve worn many hats throughout the course of my life & have had many professions; however fitness has been a journey that has changed my life the most. I’m on this journey getting my own results & helping others get theirs. My fitness program, “Fitness First” hinges on the theme… Where Routine Creates Habit & Habit Creates Lifestyle! Contact me at shart500@yahoo.com or for Herbalife inquiries visit my site here.

Workout Philosophy: I work out for peace, I work out to be healthy, I work out to build discipline, I work out to challenge myself & most of all, I work out to look good (who doesn’t lol). Working out started as a chore that turned into a habit that created a purposeful & passionate lifestyle. I want others to know that heath is wealth & being fit is it! My philosophy is the results you want tomorrow will only come from the work you put in today.

Breakfast: A typical breakfast for me would be a few boiled eggs, a bowl of fruit, a protein meal bar & a protein shake.

Lunch: A typical lunch for me would be a chicken, baked potato, green vegetables, yogurt & a protein shake.

Dinner: A typical dinner for me would be chicken, steak, or grilled or baked fish, corn on the cob, rice, green vegetables & a protein shake.

Cheat Day: Believe it or not I cheat often, probably more than the average person. My goal is always to build more mass so I’m always boosting my calorie intake & eating as much as possible. But even in cheating, I make sure I go just as hard in the gym. My favorite cheat meal would probably be a large meat-lovers pizza, break sticks, hot wings & a tall glass of lemonade or sweet tea followed by a huge bowl of ice cream.

Diet Trick: I don’t have a diet trick, as I prefer not to use the word “diet”. I just make sure that my eating habits are decent & healthy choices on a regular basis that leads to a lifestyle of healthy eating. One of the key things to remember is pre-preparing your meals are very important in following through & making sure you stick to a consistent plan of eating regularly & healthy. Meal prepping is key!

Problem Area: My biggest problem area is being that I’m naturally thin & my metabolism is literally through the roof, building a significant amount of mass & size at a time can be challenging (Ectomorph problems lol). I have to work extra hard in the gym staying toned & cut to make up for the lack of mass that I desire. However, I’m still continuing daily to reach my goals. I’m always a work in progress! My target problem muscle group areas would have to be my chest & legs.

Key to Discipline: My key to discipline is simple; I daily look in the mirror & realize I have not yet reached the goal, which motivates me to keep pushing! The mirror never lies! I always keep constant motivation before me when I look at other slim guys who’ve conquered the skinny guy problem & worked hard to create the body they wanted. If one can achieve, that leads me to believe we all can, it just takes hard work & dedication.

Workout Routine: I usually workout 4 to 5 times a week both in the gym & at home. I incorporate strength training, light cardio, and most importantly incorporate a lot of HIIT (High Intensity Interval Training). I want to stay toned, cut & defined & I make sure that I work hard to produce a strong core & increase strength. My favorite basic exercises are non-other that good ole fashion push-ups & pull-ups. You can never go wrong with those two!

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