3 Days into Phase 2

So Monday started my phase 2 into getting lean muscle weight. And it was kind of tough to get into the routine of lifting heavy. Specially with an injury that i have at the moment, that hurts me when i get up and when i sit down. Monday I did Back and Chest for 40mins max reps on the different type of push ups, about 15-20 reps doing chin ups, pull ups and wide pull ups and 8 reps on the different type of rows. After i finished I crashed...

Tuesday I was suppose to do HIIT Cardio but i could not. My injury kept me from bending down, jumping so i jumped in the elliptical machine and did 10mins, followed by 5x20 of crunches and 3x10 heels to the heavens. IT SUCKED. I was hurting the whole time and i could barely do the crunches.. At night I did a 1 set of reverse crunches and stopped because of the pain. So i did standing side crunches 3x12 and standing twists 50reps for my obliques, not so much pain there.

Today was my best day so far. Woke up eating an apple, had my multi vitamins, glutamine with my 3 slices turkey bacon and eggs and creatine. Snacked on a piece of whole wheat toast with peanut butter. Ginseng with whole wheat pasta with tuna for lunch. Snacked on a whole wheat pita with 3 slices of turkey, an hour late some nuts. Had Hemo Rage for my Pre-workout shake with some amino acids, glutamine. Sipped on SyntheSize while working out Shoulders and Arms and i kicked ass by 8 reps max on every exercise! Hemo Rage really came through and kept me focus in my workout something other pre workout drinks did not do. Finished my workout and had some creatine, glutamine and amino acids. I'm about to eat some veggies with grilled chicken for dinner. I'm still pumped and energized feel like i could workout some more but I do no want to over train. 30mins before i hit bed i'm have some ZMA. And as i lay to sleep drink some casein protein to keep my body fed as i sleep! I was sore today when i woke up but now i'm all Pumped!

Phase 2. On my way to lean muscle!

I'm back for sure now for phase 2 of my transformation... I sort of had started a new workout to put some lean weight but a lot was going on and I started losing confidence and i was down for a while but recently I received great news and now I'm back baby!

So I've bought a quiet a few of supplements such as multi vitamins, zma, glutamine, creatine, amino acids, ginseng, casein protein. I got a free bottle of Hemo Rage for a pre workout drink. I've started eating vegetables for the first time in my life and i've also added blue berries to my post workout protein shakes. My diet is pretty much perfect. Around 2200 calories a day and 170g of protein daily. I'm weighed in today at 147.2 pounds. I'm surprised but not totally surprised that i lost another 3 pounds while not working out seriously like i was when i lost all the weight BUT my diet was pretty strict these 2 months! I'm eating 7 to 8 meals a day. Plenty of carbs in my breakfast and lunch, keeping my dinner with lean protein only and avoiding carbs after lunch.

My goal: 15 pounds of lean muscle weight in 3 months!

I will try to keep a daily blog of everything. Dont know how much i will succeed with that with a long hours at my job and battling my lower back and hamstring injuries. But I will try! Same with my workouts! I know I cant go too hard to not hurt myself more but I will keep pushing it!

This is me right now.. Hopefully in 3 weeks I'll look much better and bigger than that!

Mass Gaining exercises!!!

One of my favorite personalities is Scooby. He is in his 40s, is in GREAT shape, can probably kick any of our asses in the gym but he posts videos not only teaching people how to lift AND nutrition! He does all his workouts at home and teaches you how to do it as well! I have seen all of his videos and some of my favorite are these Mass Gaining exercises.
PS: Do these once a month because they are not only hard but they will leave you sore for days!

Chest:


Arms:


Lats:


Shoulders: