Hurry Up Normal 🙌

Things seem like they are slowly getting back to normal. Hang in there, hopefully life will be relatively normal again. 🙏

I’ve decided to switch over from coffee to green tea. I like to do this every few years to change it up a bit. I’ve been drinking literally a pot of coffee every day for over 5 years now, so I'm starting to get bored with it. 

It’s been a few days off the coffee and the headaches are starting to go away. One thing about coffee is that it decreases blood flow to your brain at about 30%. This is why you get headaches when you stop drinking coffee. Even though I’m drinking tea which has caffeine, it does not have nearly as much as compared to coffee.

I also cut out the almonds because I was reading that almonds contain a lot of oxalates which can form kidney stones. So, bye bye almonds 👋

Otherwise, work outs are better than ever. Even though I’m doing daily cardio and getting super lean, I’m actually getting stronger in the gym. I’m definably leaner now than I was before the pandemic; but now I’m entering into a new realm of leanness.  😉

Chiropractic Lifestyle Food Supplies:

  

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 1 scoop collagen peptides and 1 scoop whey protein blended with 12 oz mixed fruit, 1 banana, 1 scoop super green powder, magnesium, vitamin D, vitamin K, 5g creatine and 3 cups green tea. 

12 pm 👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 20 oz of fried beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,580   Protein: 260 grams   Fat: 148 grams   Carbs: 78 grams

Don't Panic It's Organic 🌊

I hope everyone had a wonderful week eating healthy and exercising daily! I know I did. I’m sticking with the routine and loving it. My workouts are going great and the eating plan is better than ever.

My new goal is to burn off the last few ounces of fat on my stomach. I’m still leaner now than I’ve ever been before, but I like having a goal to work towards. I’m just trying see how lean I can get while still keeping all my strength and lean muscle tissue.

I see these guys on Instagram and I wonder how they can build so much muscle and stay so lean. Most of these guys may be using drugs, or maybe they just have great genetics. I keep having to remind myself that I’m 20 or 30 years older than these people, so there could be a hormonal difference.

Luckily, I don’t work out to just look good in the mirror. My motivating factor is maintaining health and function. I also want to be a great leader by example. I think the best way to coach and teach is to practice what you preach. Academic knowledge is great but practical knowledge is the ultimate application.

Chiropractic Lifestyle Food Supplies:

 

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 1 scoop collagen peptides and 1½ scoop whey protein blended with 12 oz mixed fruit, 1 banana, 1 scoop super green powder, 1 oz almonds, magnesium, vitamin D, vitamin K, 5g creatine and 12 cups black coffee. 

12 pm 👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 23 oz of fried beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,292   Protein: 194 grams   Fat: 118 grams   Carbs: 78 grams

You Get You Give ⚖️

I switched up my cardio to after my weight training, and I think I like it better. I also increased my intensity on the elliptical by 1 point, so instead of level 10, I’m doing level 11 now. I went up one level because I noticed my heart rate was only getting up to about 115 bpm, so after increasing one level, my heart rate is up to about 130 bpm. It’s amazing how your body will adapt to a certain intensity and become more efficient. This goes to show you that you must keep challenging your body if you want to see changes in your physique.

I noticed that a lot of people in the gym rest between sets entirely too long. Consequently, I never see these people change from a physical perspective. These people I observe are actually very consistent with their training; but they are just doing it wrong.

The thing about exercise and fitness, is that you don’t get credit, or results, just by showing up. Your body doesn’t care if you are making an effort or trying. Your body will only respond with consistent intensity. If you don’t have frequency and intensity then your results will be slim to none.

The food plan is still going strong and I recently learning that the middle eastern culture also eats their biggest meal in the middle of the day. I think this is the best time to eat, which gives your body plenty of time to digest and rest. There is no reason to be eating several times a day. You should spend your time doing other activities, not constantly thinking about eating. A small breakfast and a huge lunch is all you need.

Chiropractic Lifestyle Food Supplies:

 

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 1 scoop collagen peptides and 1½ scoop whey protein blended with 12 oz mixed fruit, 1 banana, 1 scoop super green powder, 1 oz almonds, magnesium, vitamin D, vitamin K, 5g creatine and 12 cups black coffee. 

12 pm 👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 23 oz of grilled beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,292   Protein: 194 grams   Fat: 118 grams   Carbs: 78 grams

Happy Cinco de Mayo 🍻

The food plan is still going strong. I love getting all my food in early because all my food is digested before I go to bed and I don’t have to think about eating any time after lunch. Super convenient and I’m not even hungry.

The workouts are better than ever, and I think working out every day is the best way to train your muscles because you are giving each muscle a full hour of training. This allows you to do more volume and gives the muscle better recovery.

Be careful out there this week. There are a lot of drunk drivers on the road. Always look out for yourself because no one else will.

I hope everyone has a great week and stay safe out there!

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am  👉 11.2 oz coconut water, 1 scoop collagen peptides and 1 scoop whey protein blended with 12 oz mixed fruit, 1 banana, 1 scoop super green powder, 1-2 oz almonds, magnesium, vitamin D, vitamin K, 5g creatine and 12 cups black coffee. 

12 pm  👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 23 oz of grilled beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,292   Protein: 194 grams   Fat: 118 grams   Carbs: 78 grams