My get ripped and shredded log (w/pics)

[Cortez The Killer]

Actually decided to get back into really good shape myself! Looks like I am not alone.

Supplements involved:
-100% Natural Whey protein Gold standard
-Nitrix
-Also soon to be another NO2 supplement, maybe creatine

This is average log for the past month, then I hopefully will keep it up to date. I am not training to fight, just to feel better and look better physically.

Diet: Has always been healthy. Pretty much everything is organic. Here's typical diet past month:

Breakfast:
2 eggs w/ yolks.
orange juice.
banana.
Two pieces of whole grain toast.
I eat this give or take every morning. I try to get some good carbs and some protein to start the day.

Lunch:
-Salad w/ carrots and usually celery (natural testosterone booster!) Dressing: Olive oil and balsamic vinegrette.
-Some kind of lean protein and a source of carbs

Snack:
Kashi whole grain bar, protein drink

Dinner:
Similar to lunch. Always have a vegetable and a carb/protein mix.

Have a protein shake near bed time.



Exercise: This is again typical of past month.


Sunday: Off

Monday: Boxing. Jump rope, shadow box, speed/heavy bag, 3-4 rounds sparring (I am lazy as fuck!) and abs.

Tuesday or Wednesday: Back and biceps day. Pull-ups, Pull-downs, rows, bicep curls. 4 sets of each until exhaustion. Also do lower back and core exercises.

Thursday. Boxing, same as Monday

Friday or Saturday: Chest and triceps. Push-ups, bench press, pec flys (standing and bench), tricep extensions. Abs.



As you can see I do no particular cardio, though always work up a huge sweat on boxing nights. I also haven't been lifting for my legs or my shoulders, which I should but can't fit it in. My shoulders and legs each get moderate exercise on boxing nights.


Anyways, i also binge drink about once-twice a week and have been for a couple years. This is very unhealthy as I drink a lot of beer and stay out very late into the night. If I can cut this down or stop completely I'm sure I would notice much greater muscle gains and fat loss. I also smoke cigarettes, but have been working on quiting for the past month an a half. Though it has been up and down, it is steadily decreasing.

[Cortez The Killer]

Week 1 (start)

[Cortez The Killer]

Week one was sometime in mid december when I decided to get serious about getting into good shape. This one, which I will estimate is about week 7 was taken today. Already noticed good gains in definition and some bulk appearing.

[Cortez The Killer]

Blurred out myself because I do not want strangers being able to recognize me as someone who takes my own picture in mirror. I decided to do this to give myself incentive to keep in shape even when life gets hectic and stressful. I am not going out and guzzling alcohol and chain smoking this weekend, hopefully it will be the start of the end of that unhealthy behavior (it has got to end eventually anyways..). I have found that keeping in the gym also makes me want to take better care of myself, but it is easy to lose steam and regress.
I feel as if I have made substantial progress in just under two months. Hard work and discipline is starting to pay off. I will post a picture up date in a few weeks or another month, unless I fall off the wagon, again!

[Cortez The Killer]

btw, 6 ft. and 184 lbs. Weight has remained about the same since I've begun. Probably a few lbs less fat and a few lbs more muscle.

[Cortez The Killer]

Busted the hand yesterday

Had to get 6 stitches on the left index finger as a result.. Looks like I will be out of commission sparring and weight training for about 10 days..was really in the zone with exercise, diet and living a clean/disciplined lifestyle. Using this time to stock up on food, vitamins, salads and rest/recovery period, which figure I could use after 2 months straight of about 8-10 hours a week workouts

Finger injury wasn't training related. I was making a sandwich after sparring last night and almost cut my finger off

Also, before the finger thing I added a shoulders on Sunday (about an hour workout of different presses, raises, shrugs etc.) plus all of my boxing exercises minus the sparring, so my schedule was:

Sunday: Shoulders + boxing exercise w.o. sparring (about 2 hours)
Monday: Boxing exercises+ abs+sparring (1:30 hours)
Tuesday: Off
Wednesday: Back+Biceps+lower back/core exercises (1:30 hours)
Thursday: Boxing exercises + sparring (1:30 hours)
Friday: Chest+triceps (1 hour)
Saturday: Off

Always followed up these with a banana for carbs/sugar plus 25-35 grams of whey protein within about 15 minutes after exercise is over. This was a pretty intense schedule and I often wasn't feeling "up" for sparring, but did anyways. So cutting my finger will at least give my body time to fully repair.