Today's Workout

What's up everybody. Well its hot as hell outside so I decided to workout at home today.

Today I did: chest, Biceps, shoulders, traps, Back and Pushups. Today was a nice workout. To tell you the truth it kind of felt better then the gym. But I had my son take a quick picture. It's kind of bury for some reason.

Tell me what yall think....

Here's some information i picked up on Mass Gain

Mass Gain

The Right Sets and Reps
for Mass Gain Sets, Reps & Weight:
How many for gaining mass?


I'm really getting confused. For just under a year I have been trying to gain muscle mass with very little results. All the people I ask have a different answer; some tell me to do 5 sets of 10 reps, some say the complete opposite, 10 sets of 5 reps, and the weirdest one of all is 3 sets of 25 reps. My question is; What are the best sets, reps and weights to use to gain muscle mass? 

The number of sets and reps you use depends entirely on what your goals are. For example, a football player would use an entirely different set and rep pattern than a bodybuilder would. Even bodybuilders use different set and rep ranges depending on what phase of their training they are in (pre-contest vs. strength/bulk phase).Here are some guidelines to help you select the best set & rep range for you:

Rep ranges:
Strength/power: 1-5 reps (optimal strength range)
Strength and size: 6-8 reps
Size with some strength: 8-12 reps (optimal body-building range)
Local endurance with little strength or size: 13-20+ For bodybuilding purposes, it is beneficial to use ALL rep ranges, with emphasis on 8-12 reps. If you want to get really strong, plan on spending a substantial amount of time in the 3-5 rep range. If you want to get really big, spend a lot of time in the 6 - 10 rep range.Load (amount of weight):
Strength/power: 85% or more of 1 rep max
Bodybuilding/Muscle mass: 70-75% of 1 rep maxIt is well documented that maximal strength is increased by working somewhere between 85% and 100% of your one rep maximum. If you are working for muscle mass (bodybuilding) and not pure strength, your best bet is to use a variety of loads within the 70% - 95% range.Volume (# of sets)
10-12 sets large muscle groups (back, chest etc)
6-9 sets small muscle groups (biceps, etc) Training volume will vary greatly based on intensity of training and on the size of the muscle group. Large muscle groups like the back can handle 12 sets or sometimes even more. If you think about it, "Back" isn’t just one muscle like the bicep. The back is a group of muscles including the latissimus dorsi, rhomboids, teres minor and major, trapezius and spinal erectors. Because of the mass of muscles involved, you can do more sets without overtraining. A small muscle group like biceps is much more easily overtrained. 12-15 sets is just complete overkill for smaller muscles. If you’re doing that many sets, you’re probably not training hard enough (because if you were training hard enough, you’d be "smoked" by 8 or 9 sets.)Frequency (days per week)Train each muscle group with high intensity (to failure or just short of failure) once every 5 - 7 days. Whether it is once every 5 days or once every 7 days depends on your personal recuperative abilities. You be the judge - you know your body better than anyone. Do not train with high intensity more than 2 days in a row unless you are genetically gifted with excellent recuperative abilities. Take the days off and allow yourself to GROW!Split Routine:

Day 1: Chest, biceps
Day 2: Back, abs
Day 3: Off (cardio only or complete rest)
Day 4: Shoulders, Triceps
Day 5: Quads, Hamstrings, calves
Day 6: Off (cardio only or complete rest)
Day 7:Repeat cycle This split works each muscle group once every 6 days. The body part groupings are just a suggestion - you can combine them other ways, (back & biceps, etc) but try to pair one large muscle group and one small muscle group together.

Information

Create Your Bodybuilding Diet
in 9 Easy Steps

Use this page to create a personalized bodybuilding diet that will help you achieve the ultimate goal of a leaner, more muscular physique that's at least as strong as it looks.

In this nutrition guide, I walk you through the nine simple steps of creating a weight lifting diet plan that works for you.
I'll use the hypothetical example of Sammy Smalls (a guy trying to gain weight) to give a context for creating a muscle building diet plan that minimizes fat gain.
I'll also use the example of Freddy Fatts (a guy trying to lose weight) for explaining how to design a weight loss diet plan that minimizes muscle loss.

You are currently reading the "Nutrition" section main page.
For a full listing of pages within this section, see all bodybuilding diet articles.

9 Step Bodybuilding Diet Action Plan

Quick Overview. I'll go over each step in detail, but here are all nine steps at a glance:

• Need-to-Know Basics. Not so fast.... If you don't already know these basic nutrition concepts, you must master them before going too in-depth with the nine steps, listed below:

1. Short-Term Goal. Decide whether the first step towards your ultimate goal is to bulk up or cut down.
2. Daily Calories. Estimate your daily caloric needs based on your short-term goal, bodyweight, activity level, and metabolism.
3. Protein Intake. Eat 1-1.5 grams of protein per pound of bodyweight.
4. Fat Intake. Set fat intake at about 20% of total daily calories.
5. Carb Intake. Carbohydrates fulfill the remaining calories after setting protein and fat intakes.
6. Workout Nutrition. Eat solid or liquid meals pre- and post-workout for enhanced performance and recovery.
7. Meals and Food. Eat as often as needed to fulfill your requirements (calories and macros) and eat the right foods to stay healthy and keep your bodybuilding diet on track.
8. Hydration. Drink about a gallon of water (or any calorie-free drinks) per day.
9. Test and Tweak. Test your diet plan and modify it if you are not getting the desired results.

Stay Focused. Avoid wasting time and energy with any fad diet tactics or advanced techniques that you might find elsewhere. All you need is right here – the bodybuilding diet fundamentals that drive results.

Need-to-Know Nutrition Basics

Before You Start. Before diving into the nine steps, I'm going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know.
Nutrition Fundamentals. I'm going to make sure you understand a few simple nutrition concepts before we get to explaining each of the nine bodybuilding diet steps. You'll learn about calories, macronutrients, and how they are related. I have also provided an example (see table below) of how to convert macronutrients into calories, which is essential to creating and understanding your diet.

• Definition of Calories. Calories is defined as a measurement of the energy in food. Your body needs the calories in food to get the energy it needs to function.
• Burning Calories For Energy. Your body is constantly burning calories for energy – every time you take a step, talk, blink, breathe, or even while reading how to create your bodybuilding diet. If you can't get the calories you need from food, then your body is forced to go cannibalistic and eat away at its own tissue. This means that it will burn stored energy in the form of fat or muscle.
• Definition of Macronutrients. Proteins, fats, and carbohydrates are the three macronutrients that contain the calories in food. Macronutrients act as a source of calories as well as the building blocks for body tissue.
• Calories per Macronutrient. Each gram of a given macronutrient has a certain number of calories as shown in the table below. Note that grams (g) are the standard for measuring macros.

Conversion Table: Grams to Calories
Macronutrient	Calories Per Gram (cal./g)*
Protein	4
Carbohydrate (Carb)	4
Dietary Fat	9

*These values are rounded, which is why you may get a different number if you try to calculate calories on a nutrition label

Your New Best Friend – The Nutrition Label. When it comes to putting your diet into practice, you must be able to read and understand the nutrition facts on the back of the food packaging. Otherwise, you can't keep track of calories and macronutrients – the most critical aspect of an effective and productive bodybuilding diet plan.
The table below demonstrates how to convert the grams listed for each macronutrient into calories using 2% milk as an example.

Grams to Calories for 2% Milk

Protein Calories. 8 grams of protein contains 32 calories. → (8 grams of protein) x (4 calories per gram of protein) = (32 calories from protein).
Carb Calories. 13 grams of carbohydrates contains 52 calories. → (13 grams of carbs) x (4 calories per gram of carb) = (52 calories from carbs).
Fat Calories. 5 grams of fat contains 45 calories. → (5 grams of fat) x (9 calories per gram of fat) = (45 calories from fat).
Total Calories. A cup of 2% milk contains a total of 129 calories → (32 calories from protein) + (52 calories from carbs) + (45 calories from fat) = (129 total calories).

Now You're Ready. Finally, we're ready to move on to the good part – creating your personalized bodybuilding diet plan and getting you on your way to real results!

Step #1: Choose a Short-Term Goal

Short-Term Goal. Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short-term goal. Start with one of the following bodybuilding diet types:

• Bulking Diet. A weight gain plan for increasing muscle mass while ideally minimizing fat gain. In simplest terms, bulking involves eating more food. You'll learn the details of creating a bulking diet plan in the remaining steps.
• Cutting Diet. A weight loss plan to burn fat and get shredded while ideally maintaining muscle mass. In simplest terms, this means eating less food. As with bulking, you will discover how to set up a cutting diet plan by the end of this guide.

Newbie Gains! There's great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: newbie gains. This phenomenon allows beginning lifters to see rapid progress.
In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut. This only lasts for a few months, so be sure to take advantage of the situation like a man with an almanac and a time machine!
Still Deciding to Bulk or Cut? Not sure which route to take? The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first? I recommend bulking if you have 12% body fat or lower. If you are above 12%, then start cutting to lose fat. These are just recommendations.

Step #2: Estimate Daily Calories

Maintenance Level. Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. This will depend on whether your short-term goal involves bulking or cutting. The following statements demonstrate the basic concept behind calorie requirements.

• Bulk. Eat above maintenance level → More calories than you burn per day.
• Cut. Eat below maintenance level → Fewer calories than you burn per day.

Bulking and Cutting Calories. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight.

• Bulk. Multiply your bodyweight x 18 calories.
• Cut. Multiply your bodyweight x 12 calories.

Note Regarding Estimations. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another. For example:

• The "Ectomorph" Body Type. You can try multiplying your bodyweight by a higher number if you're a pure ectomorph (e.g., bw x 20 to bulk; bw x 14 to cut).
• The "Endomorph" Body Type. On the opposite side of the spectrum, you can multiply your bodyweight by a lower number if you are a pure endomorph (e.g., bw x 16 to bulk; bw x 10 to cut).

Step #2: Bulking Example

Meet Sammy Smalls, an aspiring gym rat. Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager 140 lbs. Based on the above weight gain formula, Sammy should start his bodybuilding diet with 2500 calories per day → (140 lbs.) x (18 calories) = (2520 calories per day)

Step #2: Cutting Example

Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. He steps on the scale and weighs in at a gelatin-like 185 lbs. Based on the above formula for weight loss, Freddy should start his bodybuilding diet with 2200 calories per day → (185 lbs.) x (12 calories) = (2220 calories).

Step #3: Set Protein Intake

Setting Protein Intake. Your protein intake should be 1-1.5 grams per pound (g/lb.) of bodyweight. I personally set my protein intake closer to 1.5 g/lb., especially if I'm cutting.

Step #3: Bulking Example

A quick recap – Sammy Smalls weighs in at a twig-like 140 pounds. His bodybuilding diet calls for 2500 calories per day for weight gain.
Calculating his protein intake using 1.5 grams per pound of bodyweight reveals that Sammy should eat 210 grams of protein per day → (140 lbs.) x (1.5 g/lb.) = (210 grams of protein). Using the conversion of (grams of protein) x (4 calories per gram of protein), we find that 210 grams of protein is equivalent to 840 calories → (210 g) x (4 cal./g) = (840 calories).
So, by subtracting the 840 protein calories from total calories, we find that 1660 calories are leftover → (2500 total calories) - (840 calories from protein) = (1660 calories leftover for carbs and fats).

Step #3: Cutting Example

A quick recap – Freddy Fatts is a bit pudgy at 185 lbs. His bodybuilding diet calls for 2200 calories per day for fat loss.
Calculating his protein intake using 1.5 grams per pound of bodyweight reveals that Freddy should eat about 280 grams of protein per day → (185 lbs.) x (1.5 g/lb.) = (277.5 grams of protein). Using the conversion of (grams of protein) x (4 calories/gram of protein), we see that 280 grams of protein is equivalent to 1120 calories → (280 g) x (4 cal./g) = (1120 calories).
So, by subtracting the 1120 protein calories from total calories, we see 1080 calories are still leftover → (2200 total calories) - (1120 calories from protein) = (1080 calories leftover for carbs and fat).

Step #4: Set Fat Intake

Setting Fat Intake. A fat intake of approximately 20% of total calories works well for the average person's bodybuilding diet. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans, while some do better with high fat, low carb meal plans.
Use 20-30% to calculate fat intake for now and change it if needed during step nine.

Step #4: Bulking Example

A quick recap – Sammy Smalls is 140 lbs. and bulking on 2500 calories every day. We know that 840 of those calories come from protein (210 grams of protein), so the remaining 1660 calories must come from fats and carbohydrates. We'll calculate fats first.
20% of his 2500 calories should come from fat, which equals 500 calories → (20%) x (2500 total calories) = (500 calories from fat). A simple conversion of (calories from fat) ÷ (9 calories per gram of fat) reveals that 500 calories equals about 56 grams of fat per day → (500 cal.) ÷ (9 cal./g) = (55.5 grams of fat).
Now, he only needs to consume 1160 more calories, which will come from carbohydrates → (2500 total calories) - (840 calories from protein) - (500 calories from fat) = (1160 calories leftover for carbs).

Step #4: Cutting Example

A quick recap – Freddy Fatts, is 185 lbs. and cutting on 2200 calories per day. We know that 1120 of those calories come from protein (280 grams of protein), so the remaining 1100 calories must come from fats and carbs. We'll deal with fats first.
20% of Freddy's 2200 daily calories should come from fat, which equals 440 calories → (20%) x (2200 total calories) = (440 calories from fat). A simple conversion of (calories from fat) ÷ (9 calories per gram of fat) shows that 440 calories equals 49 grams of fat → (440 cal.) ÷ (9 cal./g) = (49 grams of fat).
Now, he only needs to consume 640 more calories, which will come from carbohydrates → (2200 total calories) - (1120 calories from protein) - (440 fat calories) = (640 calories leftover for carbs).

Step #5: Set Carbohydrate Intake

Setting Carbohydrate Intake. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning.

Step #5: Bulking Example

A quick recap – Sammy Smalls is 140 lbs and is scarfing down 2500 calories per day on his bodybuilding diet to bulk up. 900 of those calories come from protein (225 grams of protein) and another 500 calories come from fat (67 grams of fat), leaving Sammy with 1160 calories leftover.
All of the remaining 1160 calories will be fulfilled by carbohydrates. An easy conversion of (calories from carbs) ÷ (4 calories per gram of carbs) shows that Sammy's 1160 calories are equivalent to 290 grams of carbs → (1160 cal.) ÷ (4 cal./g) = (290 grams of carbohydrates).

Step #5: Cutting Example

A quick recap – Freddy Fatts, a pudgy 185 pounder is starting a bodybuilding diet for weight loss that involves eating 2200 calories per day. 1120 of those calories come from protein (280 grams of protein) and another 440 calories come from fat (67 grams of fat), leaving 640 calories leftover.
All of the remaining 640 calories will come from carbohydrates. A conversion of (calories from carbs) ÷ (4 calories per gram of carbs) reveals that Freddy's 640 calories is equal to 160 grams of carbohydrates → (640 calories) ÷ (4 calories per gram of carbohydrate) = (160 grams of carbs).

This step concludes the "big picture" view of the bodybuilding diets. The next steps cover the details...

Step #6: Eat Pre- and Post-Workout

Pre- and Post-Workout Nutrition. The pre-workout meal and post-workout meal are extremely important to your bodybuilding diet, but don’t lose your head about being laser-precise with timing. Many well-intentioned lifters are borderline OCD in that they must have their meal/shake the millisecond they finish a workout because of an irrational fear (thanks to supplement propaganda) of rapidly losing muscle and withering away. Just follow the guidelines below and you'll be golden.

• Pre-Workout Guidelines. Optimal protein intake is 0.25 g/lb of bodyweight. Optimal carbohydrate intake is also 0.25 g/lb of bodyweight. Fats are optional. You can eat this as a solid meal or as a shake – I do whatever is most convenient in terms of time vs. when I'm planning to work out. If you choose a solid meal, eat it 1-2 hours before working out. If you'd rather have a shake, then drink it 30 minutes or less before starting your workout.
• Post-Workout Guidelines. The optimal protein intake for your post-workout meal is 0.25 g/lb of bodyweight. The optimal carbohydrate intake for your post-workout meal is also 0.25-0.5 g/lb of bodyweight (depending on how carb-restricted your diet is). Fats are optional. As with the pre-workout meal, you can have this as a shake or a solid meal – I always have a shake. Either way, it should be eaten within 30 minutes of finishing your workout.

Step #6: Bulking Example

Pre-Workout Guidelines – Sammy Smalls weighs 140 lbs. Multiplying his bodyweight by 0.25 grams of protein and carbs shows that he should eat 35 grams of protein as well as 35 grams of carbs in his pre workout meal → (140 lbs.) x (0.25 g/lb.) = (35 grams of protein/carbs). Fats are optional.
Post-Workout Guidelines – Multiplying his bodyweight by 0.25 grams of protein reveals that he should eat 35 grams of protein in his post-workout meal → (140 lbs.) x (0.25 g/lb.) = (35 grams of protein). Multiplying his bodyweight by 0.5 grams of carbs reveals that he should eat about 70 grams of carbs in his post workout meal → (140 lbs.) x (0.5 g/lb.) = (70 grams of carbs). In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal. Fats are optional.

Step #6: Cutting Example

Pre-Workout Guidelines – Freddy Fatts weighs 185 lbs. Multiplying his bodyweight by 0.25 grams of protein and carbs shows that he should eat about 46 grams of protein as well as 46 grams of carbs in his pre-workout meal → (185 lbs.) x (0.25 g/lb.) = (46.25 grams of protein/carbs). Fats are optional.
Post-Workout Guidelines – Multiplying his bodyweight by 0.25 grams of protein reveals that he should eat about 46 grams of protein in his post-workout meal → (185 lbs.) x (0.25 g/lb.) = (46.25 grams of protein). Note that Freddy can only eat 160 grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs. So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0.25 grams, which equals 46 grams → (185 lbs.) x (0.25 g/lb.) = (46.25 grams of carbs). In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal. Fats are optional.

Step #7: Meals and Food

Meal Frequency. Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat. You can eat as often as you want to as long as you meet all your calorie/macro requirements and include proper workout nutrition.
If you prefer eating 7 small meals per day, then by all means, go for it. I personally find preparing and eating meals to be tedious, so I squeeze my 3500 calories into 3-5 larger, more satisfying meals depending on the day. However, hardgainers who may need to eat 5000+ calories would do much better eating 6+ smaller meals than scarfing down 3 huge meals.
Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs. Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet.
Flexible Dieting. Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food (pizza or subs for me).
I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis (but still hit your calorie and macro goals). This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:

• Any difference in results is negligible or non-existent.
• You can actually enjoy eating.
• You are much more likely to stick to your diet plan.
• Strict diets tend to end in crazy binges of deep fried Twinkies and pixie sticks.... You don't want that.

Step #8: Drink Water

How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.
Top Hydration Tips. Some basic tips and guidelines for proper hydration include the following:

• Replenish. Drink more on training days, especially before, during, and after workouts or strenuous activities, as well as if you're outside for long periods on hot days.
• Avoid Thirst. Thirst is a sign that you're already partially dehydrated. The best way to avoid this is by making it a habit to sip on water throughout the day.
• Have No Fear If Your Pee is Clear. The color of your urine is the best indicator of hydration. You’re good to go if your pee is clear or slightly yellow. However, you should up the water intake when your urine is yellow.

Step #9: Test and Tweak

Adjust Your Calories. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience.

• Bulking Adjustments. If you are bulking, you should aim to gain about a pound of bodyweight per week. If you are not gaining any/enough weight, then increase your calories by 10-20% per week until you are gaining about a pound per week. If you are gaining too much weight, decrease calories by about 10-20%.
• Cutting Adjustments. If you are cutting, you should aim to lose about 1-2 pounds per week. If you are not losing any/enough weight, then decrease your calories by 10-20% per week until you are losing about 1-2 pounds per week. If you are losing too much weight, increase your calories by about 10-20%.

Step #9: Bulking Example

Sammy Smalls is now a week into his bodybuilding diet. He has been eating 2500 calories per day, which includes 210 grams of protein, 56 grams of fat, and 290 grams of carbs.
When he checks his weight, he's barely gained any weight – half a pound if he's lucky. There's no need for Sammy to worry. He simply needs to increase calories by 10-20% (250-500 calories) for the following week. That means he should eat 2750-3000 calories per day for the upcoming week.

Step #9: Cutting Example

Freddy Fatts is now a week into his bodybuilding diet. He has been eating 2200 calories per day, which includes 280 grams of protein, 49 grams of fat, and 160 grams of carbs.
When he checks his weight, he's barely lost any weight – half a pound if he's lucky. There's no need for him to fret. He should simply decrease total calories by about 10-20% (220-440 calories) for the upcoming week, which means eating 1760-1980 calories per day for the upcoming week.

Final Word

Bodybuilding Diet Summary. All nine steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:

• Begin With the End in Mind. You should know exactly which direction you want to take for your short-term goal. This means no wishy-washy, middle of the road approaches that lead to stagnant progress. Decide, then take proper action.
• Meet Your Calorie and Protein Requirements. As long as you eat your target number of calories and enough protein, you will make good progress. The rest certainly does matter, or else it wouldn't be included on this page. However, it does not make the difference between success and failure.
• Eat Foods That You Enjoy. You must be able to stay on your nutrition plan to have a successful diet. Avoid insane cravings and binges by making your favorite foods a regular part of your diet (while still meeting calorie and macro requirements).

Consistency is Key to Victory. This wraps up the nine fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature. Be consistent with your diet plan and the new and improved body will follow suit.

My direction for my fitness

Hello everybody. Yesterday I did a video update for YouTube about where I am going with my fitness. Now I am updating my blog too.

Okay, so I have a lot if people asking me Marcus/Black which direction are you going with your fitness. Because we see too different directions. Well let me explain to ya'll what I am doing.

People who know me personally know that I go to Planet Fitness. I've been going there for almost 2 yrs. Prior to that I had a Personal Trainer who was a former bodybuilder. He taught me a lot about workingout, genetics, diet, foods, protein, pre-workout and training. One thing that I've learned from him that it is all about genetics. Everybody has either good/bad genetics. I took what I learned from him and I was on the internet looking ay different websites and fitness magazines for help. Hell I was trying all kinds of Proteins. But I realized that it is not about the proteins. It's about how hard you work. And how dedicated you are in the gym. I was going 7days a week 3hrs a day. Buy I still wasn't happy. I would look in the mirror and criticize myself because I didn't see anything on my body that was changing. But other people would. And too me that was not good enough. Here I am in the gym 3hrs a day, 7 days a week. But I didn't want to see what was going on. I had to make some changes to my workout days because I was in there too much and not home. So I decided to go 3/4 days a week. Now with that being said. I was lifting heavy. When I say heavy I mean. On my Lap Pulldowns-I'm pulling 260 which is the whole stack and I'm pulling it 12 times. Now everybody knows when you lift heavy you do less reps. But I know this but my body is doing something else.

But now onto my main topic: I have been going to two gym for too different reasons: 1st reason is I'm going to the Training Center in New Castle, De. This is a bodybuilding gym. I am going there because a friend if mines goes there and he asked me to go and experience the differ between a Fitness center and a Bodybuilding Gym. 2nd reason is became I want to see how much a difference there is. But I see there is a difference.

Now Planet Fitness: Planet Fitness is a good gym, I can't take away from that. I have achieved a lot in planet fitness. Planet Fitness is a great gym and despite what people may say. I believe that you can get bigger and have good definition all from Planet Fitness.

My directions is still the same. I want to Tone Up and have the Definition. Please note that I still want to add on muscle but not a lot. Just enough. So now what I am doing:

3/4 Sets 15/12/15/12 Reps

Chest/Triceps/Abs

Back/Biceps/Abs

Shoulders/Traps/Abs

legs/abs

Cardio is done 2 times a week @30-65mins

This information is from Iron Man Magazine. They are the natural bodybuilding and training magazine out today

Here is some more information for men and women:

Home-Grown Chest

By: Steve Holman, Iron Man Editor in Chief

Who can forget the mind-numbing side-chest shot Arnold could squeeze into when he was in his prime (in case you did forget, there's a reminder photo on the next page)? Each pec resembled a Butterball turkey, fully basted and glistening, sitting on the dining table he called a rib cage. It was quite a sight. When bodybuilders saw that jaw-dropping pose, they wanted to gobble up the Oak's chest routine set for set.

The question was and is, While Arnold had ponderous pecs thanks to perfect parents, how much pec preponderance could Peter Piper pack with his program'Peter Piper being the average-potential pec pumper? Considering that Arnold knocked the stuffing out of his pecs regularly'he almost killed a few training partners with his brutal workouts'Peter Piper would probably puke before he'd plump his pecs with Arnold's program. (If you want to check it out in its entirety, it's number 16 in the '50 of the Most Outrageously Intense and Insane Training Routines of All Time' feature, which begins on page 174.)

Most bodybuilders need fewer sets, and the sets they do perform must precisely home in on the muscle known as the pectoralis major and the less significant chest muscle called the pectoralis minor, which sits underneath the pec major, near the collarbone.

If you don't have superhuman genetics, efficiency in the gym is key. You gotta hit the muscle from the required angles with just enough work to trigger growth but not so much that you nosedive into an overtraining muscle-wasting spiral. It can be tricky, especially considering that the pectoralis major is a fan-shaped muscle, and you should train it as two sections, the lower pecs and upper pecs, as upper-pec work hits the underlying pectoralis minor. (Dumbbell pullovers for lats also build the pec minor.)

Fortunately, you can develop a great chest quite effectively in your own home gym with nothing but dumbbells. Trainees who like to stay in the house will appreciate that, but as I've said in past installments of this series, you may want to add some equipment before carving up your chest with the perfect-pec routine.

You'll need to move quickly from one set of dumbbells to a lighter set for the second exercise in a modified superset. If you have a rack of fixed dumbbells in your gym, you won't have a problem, but if all you have are those adjustable dumbbells with the screw-type collars, you'll find yourself wishing you had a few extra pairs so you could preset the weights.

The PowerBlock selectorized dumbbell set is the ultimate way to go, especially if you have limited space. The footprint for this piece of equipment is about the size of a shoebox, and its design is, well, ingenious. You simply move a pin to select the weight you want. When you pull the dumbbells away from the stand, the poundage you chose comes along with the handles, and the rest of the plates stay put. That's not a commercial; it's a rock-solid recommendation from someone who uses PowerBlock dumbbells at every workout'and loves 'em. A rack of fixed dumbbells will work too, of course'if you have the space and the money.

The home-grown pec routine isn't complicated, but it does have a few innovative characteristics that make it brief but effective at packing on chest muscle.

1) Positions of Flexion. Most IRON MAN readers are familiar with POF and working a muscle through its full range of motion. Remember, we divide the pecs into two sections, so you have to treat each as a separate muscle structure. Here are the full-range-of-motion positions:

Lower chest

Stretch: You reach total stretch at the bottom of a decline-flye motion'elbows back behind the torso.

Midrange: Any flat-bench or decline press works the lower pecs' midrange position. The triceps act as synergists to help the pecs move the resistance. Contracted: You completely contract your lower pecs when your arms are extended and crossed over your abdomen.

Upper chest

Stretch: You reach total stretch at the bottom of an incline-flye motion.

Midrange: Any incline-pressing movement works the upper-pecs' midrange position. The triceps act as synergists.

Contracted: To completely contract your upper pecs, you extend your arms and cross them over your upper chest.

You use one exercise that trains each section of your chest in each of those positions, and you've got a basic full-range POF program. If you read carefully, you may have noticed a problem. Without cables it's impossible to reach the completely contracted position of the upper or lower chest. To make up for lack of resistance in the contracted position in a home-gym setting, you squeeze your chest at the top of each rep on flyes and finish off with hands-together pushups with a pec squeeze at the top of each rep.

So for lower chest you do dumbbell bench presses (midrange), flat-bench or decline flyes with a squeeze (stretch and contracted) and hands-together pushups with a squeeze (contracted).

For upper chest you do incline dumbbell presses (midrange), incline flyes with a squeeze (stretch and contracted) and hands-together pushups with a squeeze again (contracted).

Just doing a few straight sets of each of those exercises will give you a great full-range workout. Training the three positions of flexion can bring complete development and trigger optimal muscle fiber recruitment at all the required angles, especially when you combine POF with the unique unilateral muscle stimulation of dumbbells. If you want to give POF a bit more fiber-frying punch, however, you can incorporate postactivation supersets and regular supersets.

2) Postactivation. While POF provides extra fiber recruitment via its stretch-position exercises and activating the myotatic, or stretch, reflex, postactivation can give you even more. One of the most common ways to use it is in modified-superset fashion, combining a compound, or midrange-position, exercise, such as dumbbell bench presses, with an isolation, or contracted-position, movement, such as cable crossovers. Unfortunately, most home gyms don't have a crossover unit, so you use the next best thing'a squeeze at the top of each rep on dumbbell flyes. To integrate postactivation into the POF chest routine, you alternate between sets of dumbbell bench presses and dumbbell flyes with a squeeze at the top. Rest about one minute between sets. The flyes help recruit more motor units in the pecs, priming your central nervous system for maximum fiber recruitment on dumbbell bench presses.

3) Time under tension. Ever watch the average'and I do mean average'bodybuilder do a set? It usually only lasts 10 to 15 seconds. For optimal hypertrophic stimulation, you need a variety of rep ranges'up to 40 seconds of tension time. Many bodybuilders neglect the higher tension times because those sets are hard to do'and they miss a lot of potential development that can occur; hence their status as average bodybuilders.

In past installments of this series you saw how drop sets can help you achieve extended time under tension. You do a set on which you reach failure at around eight reps, and then you lower the weight and continue repping out, hitting failure at around seven reps. Two back-to-back sets like those can extend your time under tension past the 35-second mark'that is, if you're using a two-seconds-up/two-seconds-down cadence on most reps. On the chest routine you accomplish the same extended time under tension by supersetting two exercises for the same bodypart'hands-together pushups and flyes.

Okay, you know the concepts, so here's the routine. Remember, you rest about one minute between exercises in a modified postactivation superset, but there's no rest between exercises in the standard superset at the end.

Lower chest

Dumbbell bench presses
(progressively heavier
warmup sets) 2 x 10
Flat-bench or decline flyes
(warmup) 1 x 8 Modified P.A. superset
Dumbbell bench
presses 3 x 8-10
Flat-bench or decline flyes
with a squeeze at the
top of each rep 2 x 8
Superset
Hands-together
pushups 1 x max
Flat-bench or decline flyes
with a squeeze at the
top of each rep 1 x 8

Upper chest

Modified P.A. superset
Incline dumbbell
presses 2 x 8-10
Incline flyes with a
squeeze at the top of
each rep 1 x 8
Superset
Hands-together
pushups 1 x max
Incline flyes with a
squeeze at the top of
each rep 1 x 8

Here are a few tips to get the most out of those exercises:

Dumbbell bench presses. Sit at the end of a flat bench with a dumbbell in each hand and resting on your thigh. As you lie back on the bench, simultaneously kick the dumbbells back toward your torso and pull them into bench-press position. That's the safest way to recline with a heavy pair of dumbbells.

Hold the dumbbells at your shoulders with your palms facing forward. Drive the dumbbells up till your arms lock out, and lightly tap the dumbbells together at the top. Don't pause; hit the arms-extended position and then slowly lower the 'bells back to your shoulders. Try to keep the dumbbells moving'two seconds up and two seconds down'in a controlled, pistonlike manner. You should hit failure at around rep eight. Take a one-minute break to clear some of the lactic acid, and then go to flyes.

Flat-bench or decline flyes. You'll obviously need lighter dumbbells for these, but you won't have time to change the screw-collar-type 'bells. You should have a second pair of dumbbells already set up, or solve the problem with selectorized dumbbells like the PowerBlock. Get in position using the same thigh-kick technique you used for bench presses. Press the dumbbells over your chest and squeeze your pecs. Now lower with a slight bend at your elbows. Go down far enough till you feel a good stretch in your pecs, then reverse the movement. When you reach the top, squeeze your pecs hard for a second or two to fully engage the chest muscles and then begin the next rep.

You'll get a wicked pec contraction at the top and a full stretch at the bottom, making this an exercise you'll definitely feel the next morning. Keep in mind that you don't want to turn this into a press, so make sure you keep the bend in your elbows constant and the tension on your pecs continuous. Once you hit failure, around rep eight, take a one-minute break and repeat the modified postactivation superset. Note that you'll go through two rounds and then end with one last set of bench presses to take advantage of the postactivation created by the last set of flyes. Don't stand around admiring your pumped-up pecs. You still need to finish off the lower section with a contracted-position superset.

Hands-together pushups supersetted with flyes. The first exercise is just the way it sounds'pushups performed with your hands together on the floor directly under your chest. At the top of each rep squeeze your pecs. The narrow hand placement provides optimal pec contraction, so take advantage of it. It's a great exercise for getting inner-pec development. You can make the exercise easier by supporting yourself on your knees instead of your feet or make it harder by elevating your feet. Use the position that allows you to get around 10 to 12 reps.

Without taking any rest, go to flyes. If you used flat-bench flyes in the postactivation superset, you may want to use decline flyes here, or vice versa. Use the same form you used on the flyes in the postactivation superset.

Rest a couple of minutes and then hit your upper chest. The form for all the exercises is the same as for the lower-chest movements, only you do most of the exercises on an incline.

That's it. You hit both sections of the chest from all the angles using about 12 work sets. If that volume sounds a little daunting, here's a more abbreviated version that gets it done in less than 10 sets. Keep in mind that it's like working two bodyparts.

Lower chest

Dumbbell bench presses
(progressively heavier
warmup sets) 2 x 8
Flat-bench or decline flyes
(warmup) 1 x 8
Modified P.A. superset
Dumbbell bench
presses 2 x 8
Flat-bench or decline flyes
with a squeeze at the
top of each rep 2 x 8

Upper chest

Modified P.A. superset
Incline dumbbell
presses 2 x 8
Incline flyes with a
squeeze at the top of each rep 1 x 8
Upper and lower chest
Superset
Hands-together
pushups 1 x max
Flat-bench flyes with a
squeeze at the top of
each rep 1 x 8
Well there you go everybody. I hope this information helps. It has help me. Check out there Magazine.

Sports Medicine: The Dumbbell Bench Press

Here's some really good information on Dumbbell Bench Press

By: Joseph M. Horrigan, D.C.

Trainees choose dumbbell bench presses for two main reasons: 1) The dumbbells allow variation in hand position, and that can make the shoulder feel more comfortable; 2) using dumbbells lets them reach parts of the pec that the barbell doesn't'and there may be some degree of truth in that.

The bench press targets the pectoralis major, the delts and the triceps, as well as the serratus anterior, a key shoulder muscle that runs from the inner border of the scapula to the ribs. The shoulder capsule, which is made of ligaments (ligaments attach bone to bone), can be overstretched. Two movements that naturally cause a forward motion of the shoulder are a throwing motion and a bench press or pushup motion. The forward movement of the ball (head of humerus) in the shoulder socket (glenoid fossa) can stretch the capsule or tear the cartilage ring around the socket (glenoid labrum). That can lead to shoulder instability because the ball is moving too much in the forward and downward position.

Some trainees turn to the dumbbell bench press because of the pain that the barbell bench press causes. They claim that turning the dumbbells in slightly can reduce or relieve shoulder pain. They also claim that they feel the dumbbell bench press differently. If you rotate the dumbbells so your palms face each other, you can lower them farther than you could if the dumbbells were in line, as in a barbell bench press. That causes more pec and delt stretch, and you can feel the exercise even more.

If you have an unstable shoulder, though, the dumbbell bench press may increase shoulder pain and worsen the feeling of excessive movement in the shoulder. So don't think dumbbell bench presses automatically let you work around the problem. They may contribute to it.

Three Different body Types

Here's some information I looked up today. This is very important:

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
Typical traits of an ectomorph:
·              Small “delicate” frame and bone structure
·              Classic “hardgainer”
·              Flat chest
·              Small shoulders
·              Thin
·              Lean muscle mass
·              Finds it hard to gain weight
·              Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easy for them.
MESOMORPH
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Typical traits on a Mesomorph:
·              Athletic
·              Hard body with well defined muscles
·              Rectangular shaped body
·              Strong
·              Gains muscle easily
·              Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

ENDOMORPH
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
Typical traits of an Endomorph:
·              Soft and round body
·              Gains muscle and fat very easily
·              Is generally short and “stocky”
·              Round physique
·              Finds it hard to lose fat
·              Slow metabolism

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
A combination of body types.
These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.
So which body type are you?
Given the information above you should easily be able to identify your body type. You may also want to optimize your diet and training to suit your body type.
One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done.

ectomorph:

Endomorph:

Mesomorph:

I hope this information help you in your journey. I know it has helped me.... Good luck!!

How Many Reps Should I do? How Much Weight Should I use?

This topic is so intensely disputed in the weight training arena that I thought I would clear everything up for you and put you on the right path to brilliant results.
Let's first take a good look at the common beliefs out there for the ideal rep range. There are 3 major beliefs depending on the results you are trying to achieve;
--------------------------------------------------------------------------------------------------
Common Belief 1) Mass Gains
Heavy weights - 4-6 repetitions per exercise
Common Belief 2) Strength Gains
Medium weights - 8-12 repetitions per exercise
Common Belief 3) Toning / Cutting / Fat Loss
Lighter weights - 16+ repetitions per exercise
--------------------------------------------------------------------------------------------------
So how familiar are those rep ranges to you? You might be using something similar yourself at the moment, but now I want to take this time to review each common belief and actually show you the truth behind creating the most effective workouts for you.
Where are people going wrong?
The first thing that must be mentioned is that each and every time you walk in the gym you need to cause your muscles something called 'microtrauma' which is when your muscle fibers are damaged due to forcing resistance against them.
Growth happens during recovery when the process of protein synthesis occurs to repair those 'micro torn' muscle fibers into a stronger and larger state.
So when you are training for mass gains, strength gains or even fat loss your number 1 priority is to cause as much microtrauma as physically possible before your muscles fatigue and eventually fail.
So what rep range is ideal for building muscle?
I want you to totally forget about rep ranges from now on and start concentrating on 2 factors;
1) Isolating the targeted muscle group
This is important during every set because it ensures that the targeted muscle group is the actual muscle group doing the majority of the work. Try grabbing the heaviest set of dumbbells in your gym and lifting for a set of standing dumbbell curls. How many reps did you manage to get out? 2, maybe 3 on each arm? Now grab a pair of dumbbells half that weight and see if you can complete any reps. Wow, you managed to complete a full set of 8 each arm, what that's telling you is that the ultra heavy set really had no impact on fatiguing your biceps to the point they need to grow beacause you were able to complete a full set with the correct weight immediately after.
Use a weight that allows for maximum muscular isolation/stimulation on all repetitions.
2) Lift with good form using the heaviest possible resistance
Understand that; the heavier the weight you use, the larger the surface area of a muscle is recruited to move it. 
Each muscle in your body is made of inter-connecting muscle fibers, now think about the size of your pecs and quadriceps, they are huge muscles that span both the width of your torso and upper legs respectivly. Your goal when training them is to recruit as many of those muscle fibers as possible during each set and exercise.

Perfecting each and every set... 
Let's say for example sake that your pecs are made up of 1000 muscle fibers.
If you had a 1RM (1 repetition maximum) of 220lbs (100kg) on your bench press that would indicate that all 1000 of those muscle fibers would have been used in that 1 repetition.
That would be effective in one sense but a waste in another because you only applied 1 reps amount of tension on those muscle fibers (around 3 seconds), NOT causing effective muscle fiber fatigue.
Let's say you dropped the weight lifted to 175lbs (80kg) and managed to get out 6 repetitions at this weight before your muscles failed.
This would be much more beneficial to you because those 1000 muscle fibers were again all recruited (due to reaching muscle failure) and you applied 6 reps of tension to the muscle (around 20 seconds)
How I can make your workouts even better...
In the following example you have taken your muscles to the point needed for them to grow (microtrauma), I also call this point your muscles 'stim point' (point on maximum stimulation).
Over 96% of all people in the gym will in fact never actually get their muscles to this point during a workout, so it SHOULDN'T be taken for granted but SHOULD be capitalised on! 
I recommend further maintaining this point of maximum stimulation by performing a simple drop set or static set directly after your muscles fail for the first time.
Imagine your muscles work on a capacity scale of 0-100.
When your muscles are at rest (sleeping), let's say they are running at around 5 capacity.
When a muscle completely fails due to resistance training it is obviously at a capacity level of 100.
It is at level 100 that you want to be at MOST OFTEN during a workout.
When you recover between sets, your muscles glycogen/creatine/ATP stores begin to resupply and in as a little as a minute your muscles can recover back to around level 40 before your next set.
The KEY is to maintain high capacity levels (> 80) for as long as possible.
Lifting a heavy set like the example above to failure puts you at level 100, then moving directly into another lighter set straight after (lifting to failure again) maintains that high capacity level for the double the amount of time than lifting for just 1 heavy set on it's own!
Putting it all together
I honestly hope I didn't lose anyone there, it is a fairly complex topic to discuss in text but I get asked this all the time and like always I wanted to set the record straight.
So forget about sticking to the same reps every single set.
Listen to your muscles and let them make the big decisions. 
Concentrate on isolation, recruiting a large surface area of a muscle and maintaining the point of maximum stimulation for as long as possible.

I hope this help.

Excuse me......................... I'M BACK!!!!

Sorry guys its been alittle bit since I last was on here! Trying to figure out how I am going about my whole workout routine. I have gotten some great advice from some suscribers, friends, and family about what I should and shouldn't do. So, I am doing what I need to do to almost perfect my workout routine.

Please bare with me lol!

This past weekend I went to another gym called "THE TRAINING CENTER" with my bro Mike knoxxx and Wize Shabazz! It's a big difference than working out at planet fitness! That workout was different than anything I've ever experienced and I can't wait to do it again.

Now on the job front! I love my new job and I can't believe how God has amazed me yet again in so many areas in my life! So now I gotta stay focused and stay in my lane.....These are things I gotta remember in life because I lose track on somethings. But I won't on  this blessing......

Thanking him for everything I am and everything I'm going to be.

Some pictures I took about a week ago

Qik - shoutout to my momz I love you. RIP by Marcus Ray

Progress slideshow

Stayed up with the wife last night to fix this and make it right. We finished it up just now and added some more pictures of me while we were in the gym today. Please give me some feedbacks about the slideshow.

KEEPING IT REAL AND SHORT/LONG TERM GOALS

I everyone should at least make short term and long terms goals in life. No matter how redundant it may seem to you. I firmly believe thanks to my wife and family that if you write and speak it out loud you can manifest your words into existence! So make sure every week or whenever you can apply short term and long term goals in your life no matter if they come into fruition or not.

For my I have a short term goal that is a extension of my long term goals for my fitness and health life style. Now I need everyone to know sometime I do cheat! And I believe its okay to cheat every now and again. And don't be so hard on yourself because we all slip, you just gotta be able to pick up where you left off and be very persistent on what you need. My blog and YouTube videos isn't a project were I am trying to be someone personal trainer and giving advice as if I am a trainer. This is for myself, and so I can see my progress! If my blog and my videos help others in there struggle then all praises go to GOD! I hope my journey and struggles does help someone out and we can help each other out.

The number one thing I learned from my own personal trainer was never look at it as a diet. But a healthy way of living and that was living my life to the fullest. He always said it was okay to treat yourself and not cheat yourself. He was the one that inspired my to get in shape out outside of my wife doing her thang in the gym. He has won esteemed trophies for his body and fitness. If anyone is off of Stanton road in Delaware and go on Christiana road hang a left at that light past the Mexican restaurant. Go check him out Nutritional Concepts.

SECOND RULE IS BE REAL WITH YOURSELF AND YOUR GOALS. No one can make you do anything you don't want to. Heck, even you can't push yourself to do something you don't want to do! So set realistic goals. Right now mine are to gain some more muscle, tune up for that 6-12 pack lol, and have very defined definition. I'm already at the weight that I need to stay at. Its just been a personal struggle for me because I am my worst critic as we all are. ALWAYS SET REALISTIC GOALS NOT UNREACHABLE GOALS.

Third rule I go by is BELIEVE IN YOURSELF AND HAVE GREAT SUPPORT! if your motivation is really low...Like a few people I know always say "I have the drive to workout but the will to push myself isn't there!" Call a friend or family members you know that will amp you up to go! Listen to music that makes you want to get physical.

Another RULE IS LEARN YOUR BODY!! Know what is the :"DEVIL" against your body. Know what food your body responses to well. What people don't know is that your body can have a hard time breaking down certain wheat's, corns, meat, and so forth. So learn what foods make you sick if you eat whether its instantly or 5 hours later. Learn what foods bloat you like cabbage does but you can eat enough of it but not too much. Lee Haney has a web site dedicate for you to learn your body. And also what type your body is like for instance if you're a ectomorph, endomorpic, and so on. Your body can act as if it has hyper or hypo thyroid and you actually don't, or suffer from illieacs(*) disease and you actually don't. Its just the way your body is responding to foods, allergens, and your metabolism.

Now I have more rules but again I AM NOT A PERSONAL TRAINER. THESE THINGS I LEARNED FROM MY OWN TRAINER. AND MY WIFE'S STRUGGLES WITH HEALTH ISSUES  I HAVE LEARNED THESE THINGS.

AGAIN THANKS EVERY ONE!

I would love for all my subscribers and follows to trade advice with each other and help each other. Please I would appreciate any and all feed back.

This is a great workout

Watch "Spsvol4 mike yt 2 clip6 MassWorkout bench Rows deadlift curls presses squats" on YouTube

Mr Brandon Curry.

Watch "Brandon Curry Unleashed, Episode #7 Triceps" on YouTube

Qik - Given shoutouts! by Marcus Ray

Morning Blogger

Morning Bloggers... Getting ready for work this morning and I come to realize that yesterday I'm church @ Perfected Life on 273. My pastor did something just for me and I thank him for that. I am also and so thank for having good friends and a wife in my corner. Life is good right now and I plan on keeping it positive and always thanking the man above. Without him known of my progress in my job or life. He makes it all possible each and everyday.

I also wanna give my bruh Jesse Stewart a big shoutout... Bruh, I just wanna thank you for hour support for my YouTube videos and the gym. You may not know this but your words has help me a lot. So I thank you.

To my wife Mrs. kya Ray, I love you and I thank you momma for everything. You mean the world to me and I'm glad we've been together for 13yrs and married for 4. Your ny air and life. Thank you for my two wonderful kids and you teaching me how to love again. I LOVE YOU!!!