Archive for the ‘Don’t get fat’ Category

I have had conversation after conversation with people talking about sleep.  People tell me all the time “I’m cool as long as I get 3-4 hours of sleep.” This BLOWS my mind because I know that if I came off 3-4 hours of sleep I would be crushing pizzas, not working out, not studying, not talking to anybody, and watching movies all day. So I did some research, and talked to some sleep experts to see how important sleep actually is to our health, and how to increase the quality of sleep when we do actually get to bed.

In college, I understand it is tough to get the optimal 7-9 hours of sleep recommended by health professionals. Most of us are chronic procrastinators which causes us to pull all-nighters every once in awhile. Personally, I am not a huge pull-an-all-nighter person. I figure I’ll probably do better on the test is I can keep my eyes open rather than stuff more info into my brain late at night. My lack of sleep comes on Friday and Saturday (and maybe an occasional Thursday) when the bars and clubs are live.  Some of you can relate I am sure..

Importance of Sleep

Think of your body and mind as a battery. You need to recharge that shit! Sleep is a hormonal reset button (or your charger). When you “recharge” your mind and body with good, quality sleep you reduce the stress hormone cortisol which leads to less hunger, less cravings, and more energy throughout the day.

A study published online at the Public Library of science shows the correlation between sleep and hormones that control appetite. This was a study of 1,024 people, and their sleep and eating habits. People who slept less than 7-8 hours throughout the night showed a significant increase in appetite. These same people who slept less tended to weight more than the individuals that got more sleep.

Positives of Sleep:

  • Increased energy and motivation
  • Decreased hunger and cravings
  • You’re definitely better looking (you know how when you come off a rough night of sleep people let you know that you look like you you had a rough night of sleep? Then you think “Yeah, I know, I was there asshole”)
  • Increased mood
  • Increased Productivity
  • Increased Sex drive (#nice)
Negatives of NOT Getting a Sufficient Amount Sleep
  • You get fat
  • You look rough.. No offense..
  • You have an increased appetite
  • You don’t want to do anything
  • If somebody speaks to you want to deck them in the face for no reason

Why You Can’t Sleep

Some of you may get angry and say “Look bro, I want to sleep. I just CAN”T!!” That is understandable. There is nothing worse than rolling around in bed for hours, or waking up at 4:00am and not being able to fall asleep.

Let me try to help you understand why. Usually an inability to sleep has to do with an imbalance in blood sugar. For example, let’s say you eat dinner at 7pm, and you plan on going to bed early because you feel exhausted from a long day. However, come 10:00, 11:00, & 12:00 o’clock you feel wide awake! Why? When you go for that extended period of time without eating your blood sugar levels drop. To combat this, your body releases stress hormones (adrenalin, noradrenaline, and cortisol) to raise your blood sugar back up. This causes your mind to feel alert and wide awake.

Something else that stimulates this response of your stress hormones is light. Yeah dude, light. So when you are zoning out at night by watching TV or surfing the web you are steadily increasing those same stress hormones to keep your brain alert and awake.

“Sooo How Do I Sleep Better?”

Remember, we are all different, so you may have to do a little experimentation to figure out what works best for you.

  • IF you are the type that stays up at night here is what you do; Eat a little bit of carbohydrate before bed. This should spike your blood sugar to help you fall asleep.
  • IF you are the type who wakes up frequently or wakes up at 4am here is what you should do; Eat a little protein &  fiber before bed. Protein stabilizes blood sugar for a longer period of time helping you stay asleep at night
  • Keep the lights low: I know it’s tempting to watch TV or surf the web to “calm down” before bed, but here is what you should do instead.
  1. Dim the lights, or light candles
  2. Read a book
  3. Have sex (the candles set the mood and everything)
  4. Do some visualization exercises: Many successful people (Muhammad Ali, Curtis “50 Cent” Jackson, MLK, Michael Jordan) all say that they saw their success in great detail before it ever happened. Take time to close your eyes and picture vividly the success of your future.
  5. Dim the lights on your computer if you must be on Facebook
  6. Take a hot shower
  7. Study
  • Yogi Bedtime Tea: This is a favorite of mine. If you put 4-5 bags in 8 oz of water it is similar to taking a small dose of Xanax. Good for relaxing before bed. You can get this at the grocery store.
  •  Magnesium (Glycinate)- This can be found at GNC or Vitamin Shoppe or even Walmart. Taking Magnesium before be is a great natural way to relax your muscles & calm the nervous system.
I always want to hear your comments about my blog posts. Tell me what you do before bed to help relax.


I get a ton of emails from friends (and strangers) on how lose “get in shape” or “lose weight” or “gain muscle”, so I’ll usually respond with some sort of 8-week program, and some diet tips. However, when I follow up with those same individuals a month later to check their progress the usual answer is “I haven’t started yet.” I don’t get it? Why would people take time out of their day to email me, and then not take advantage of the information I give them?


I have found that lifestyle changes are VERY difficult for people. Things like going from an unhealthy to healthy lifestyle, or from a spending money to saving money lifestyle. But why?


People, in general, want to be “Perfectionists”, meaning we have an “all-or-nothing” approach to many things in life. In his book, Being Happy, Tal Ben-Shahar goes into great detail of what a Perfectionist is. General beliefs/descriptions of the Perfectionist are: focused on a destination (rather than being present in the process), a fear of failure (resulting in inaction), All-or-Nothing mindset, defensiveness, Faultfinder tendencies (“A faultfinder will find faults even in paradise” -Henry David Thoreau), harsh (on themselves, and others), and tend to be very rigid. Most of us has some sort of Perfectionist in us.

This is why it is so difficult for us to keep our New Year’s resolutions, change our bodies, change our minds, change our spending habits, and all other lifestyle changes. We try to do it all-the-way or not at all.


Let’s use this Perfectionist model with fitness. How can you possibly expect to go from never working out and eating fast food everyday, to working out six days per week on a chicken & asparagus diet? It is absurd to think you can do this. It is the same thing as waking up today, and saying  “next week I am going to go do Olympic trial runs.” Olympians train for years and years and years to get where they are! The key to change is small victories. For every small victory you have, pat yourself on the back, and be happy about it! Here are some tips on how to go from not doing ANYTHING to living a healthier, more fit, life.


  • JUST GO to the gym: Do not set a ridiculous goal of going to the gym 6 days/week for 2 hours/day. Begin with 1-2 days for just thirty minutes each session. For the next 4-6 weeks make it a habit to get your 1-2 days. Write up a workout and just do that same routine for the next 4-6 weeks. After that 4-6 weeks is up (and you succeed!) be happy about it! Congratulate yourself, and then maybe add another day or two.
  • ELIMINATE 1-2 things: Look at your current diet, and pick 1-2 things that you can limit, or eliminate for the next 4-6 weeks. If you eat pizza 3 nights/week knock it down to zero or one night per week. If you drink alcohol 4 nights/week knock it down to 1-2 nights per week. An idea for the first foods to look at eliminating are:sugar/starchy carbohydrates (such as cereals, breads, candies, chips, cookies, and cakes), and the combination of fats/carbs (such as pizzas, cheeseburgers, alcohol combined with cheese).
  • WRITE DOWN your goals: I am the WORST at writing down my goals and keeping them. However, I wrote down my New Years Resolutions in 2012 for the first time ever. Much to my surprise I am not only still on path with these goals and resolutions, but have already completed some! So write your fitness goals down, and put them somewhere you can see them every single day.
  • DON’T get down on yourself: Maybe you are doing wonderful, and are on track to crush your goals, but then one week you drink three nights in a row, eat two large pizzas/day, and don’t make it to the gym. DO NOT get down on yourself. Just make a conscious choice right to get back on the game plan. Sometimes I will have my diet on lock, be killin’ it in the weight room for two weeks strait, and start telling myself that I look sexy when I check myself out in the mirror. But then I hit the movies, eat a large popcorn, and then refill it (kind of gross, I know. I like it to be wet with butter too! Don’t judge me..). When I walk out of the movies I feel sluggish, tired, and bloated. However, rather than getting mad at myself, and picking up a cheeseburger, and going home to watch TV I go do heavy squats and sprints. I am not saying you have to do squats every time you crush an ice cream this is just what works for me. The point is to ease up on yourself a little bit. If you mess up your plan it’s all good just force yourself to get back on it.
Remember! Celebrate your successes, and learn from your failures. This model will not only work for body change, but any major lifestyle change. How do you implement body change?

College can be stressful, nerve racking, full of uncomfortable/awkward situations, generate anxiety and depression. I know this through my own experiences and just by observing other people. I love to just sit back and watch people in certain situations, and how people respond completely different from one another in the exact same circumstances.

We all get stressed/sad/happy/angry from different things and to different degrees. My stress levels don’t really rise that much during finals week or in a social situations, but I get sad/anxious when I think about my ex-girlfriend, or when I have $4.36 in my bank account, or when I eat a big ass pizza. We are all different in what brings our mood down just as we all seek different outlets to make ourselves feel better.


Some people smoke, some people drink, some people take anti-depressants (which is becoming way more prevalent unfortunately), some people play games/sports, some people exercise, some people (not a lot of people I know) read, and so on. Some of these are probably healthier outlets than others, but I am not here to judge. How people deal with sadness or anger is their business, and people are going to do what makes them feel good because that is what us humans do; we are pleasure seekers.

I wanted to talk about this because I recently came across some interesting research facts. It has been shown that exercise increases mood BETTER than anti-depressants such as Prozac. How interesting is that?! Pushing around heavy shit or running around actually makes you happier than “happy pills”. Plus, as a bonus, when you are exercising there is no voice talking really fast  that says “side effects may include: increased chance of heart disease, internal bleeding, or possibly death”. I know you know what I am talking about, right? Those medication commercials where they list all the negative side effects at the end of the commercial as quickly as possible with a screen shot of a happy couple walking on the beach. yeah.. maybe that was a dumb joke…

So based on how you are feeling, different types of exercise can cause different types of mood change.

Lifting Weights -> Improved Confidence

Running/Longer Duration Cardio -> Increased Mood (Feeling depressed? Go run a stadium!)

Sprinting/High Intensity -> Decreased Anxiety

Research continues to show these positive results correlated with exercise. I personally swear by this! If I pump massive iron (or lift weights that maybe aren’t so massive) I have a new renowned swag of confidence when leaving the gym. When I start to feel kind of sad I will go do a stadium workout (longer duration cardio), and all of a sudden I will be in a great mood. And when I do sprints I feel very calm and peaceful. It is truly astounding!

For me, it is easy because I love to exercise. A lot of people HATE exercise or “mean” to at the end of the day, but are too tired in the evening from a long day. I get that for many people it isn’t easy to consistently go to the gym, but for those days where you are in a funk use your negative emotions to push hard in the gym or out in a field or in your dorm room. Research has also shown that exercise helps with:

  • Cognition: Exercise increases blood flow to brain which helps creativity, problem solving, and smooth talking the hunnies (or guys for you ladies reading this)
  • More Adaptive to Stress: Those who exercise are more emotionally stable which can lead to healthier relationships, and cause people to be less likely to “lose it”
  • Living Longer
  • Prevent Disease: There is NO better drug for ANY disease. Including cancer; people who exercise tend to be less likely to get cancer, and those with cancer who exercise have higher survival rates
  • Mood Enhancement: There is no better mood enhancer than exercise.
  • Better anti-inflammatory than asprin
  • Having Sex: You can mess with all the Viagra you want, but exercise is the BEST thing to do for stronger erections and higher sex drive. Drugs, alcohol, and being overweight are all a bad deal for your sex life.

I hope you guys found these research results as interesting as I did. What kind of exercise do you do? What is your stress free outlet? Leave a comment below 🙂

Today I had my favorite blogger & fitness professional (and sister) do a guest blog for me. My sis, Jill Coleman runs JillFit, and is an AWESOME mentor for me, so I was so happy when she offered to do a guest blog for CB. Here it is! I know you all will enjoy it.


Fast Fat Loss?

Jill Coleman, JillFit Physiques


Desperate times call for desperate measures.


Though it is not optimal, it is quite possible to lose inches and weight quickly in anticipation of an event or vacation, i.e. Spring Break. At College, it can be tough to know what to do and what to avoid if you want to lose a few l-bs before break, considering the challenges of unhealthy food choices, late nights, exams that are sure to stress you out and the socializing that usually accompanies that stress.


However, if you are serious about stepping up your fitness and fat loss game to look and feel good on the beach, there are several steps you can take.


Exercise Tips:

1)     Plan out your workouts for the week. Schedule a time each day that you will get to the gym, put it in your planner and stick to it. In order to step up your game, I recommend 6 days a week, giving yourself 1 full day of rest each week.

2)     Be sure to exercise intensely, as that is more important than duration. For example, 20 minutes of track sprints is a lot more effective than a 60-minute stroll on the elliptical trainer.

3)     Lift weights, but don’t power lift (i.e. long rest periods, and sets in the 1-6 rep range). Power lifting will not get you lean. Instead, opt for 4 sets of 8-12 reps for volume, with 30-90 seconds rest in between sets.


Nutrition tips:

1)     Cut back on the obvious college crap—chips, dips, candy, pizza, burgers, fries, beer, booze, ice cream, etc. If it’s an obvious “I know I shouldn’t be having this food” try to abstain. Doesn’t mean you can’t have it ever, just keep it to one day per week to minimize the damage. The more you can do this, the more your body will respond.

2)     Increase veggies and water. Increasing greens like broccoli, asparagus, salad greens, celery, cucumbers, spinach, green beans, etc while also increasing water (ideally to 3-4 L per day) helps to shed subcutaneously, stripping that water sheen that exists under the skin, so that more definition and cuts can be seen in your physique. Shoot for 5-6 cups veggies a day. Steer clear of starchy veggies like potatoes, carrots, peas, corn, etc.

3)     Count bites of starch. This is a technique borrowed from Metabolic Effect, and it is effective in decreasing insulin surges as a result of huge, high-carb meals. For best results, take 5 bites (doesn’t matter how big J) of starch at each meal only.


For even more results and more specifics broken down, check out College’s Body Spring Break Body Book—very in-depth with specific meal plans, 28 gym workouts, and additional tips for getting the your best beach results.

Ladies, ladies, ladies I wrote a blog about females & weight lifting a couple months ago, and to this day is STILL my most viewed blog. My second most viewed blog is a guest post by writer, Kristi! On top of that, almost 65% of my Facebook fans (if you haven’t “liked” the page yet, you should do that! I heard everybody is doing it..) are girls, so as I was brainstorming blog topics today it came to me. Why wouldn’t I do another blog for my female support?!


However, my issue was I had no idea what girls wanted to read about, so I called a couple of my friends that are girls, and asked them what THEY would like to read about on College Body. The answer I got was this:


“How to get a nice butt”


Well okay then…. Here is an awesome workout to get a “nice butt”.


Step-ups 10/leg Holding Moderate Weight DB
Barbell Squats 12 *Done immediately after the step-ups; complete 4 rounds.


Barbell Lunges 10/leg You can do walking lunges OR static lunges
Switch Jumps 10/leg *Done back-to-back 4 times


Squat Jumps 1 minute *1 set

Finals week is approaching for most universities. Finals week of both spring & fall semesters are probably the  most stressful weeks of the year for college kids, so I wanted to hook you guys up with some tips that will help keep your stress levels low[er]. I blogged a couple weeks ago about stress control and late night tips which could probably both apply to this INSANE week, but finals week is a different ball game than just pulling ONE all nighter, or reducing stress throughout the week. If you want to do well on these exams, stress & late nights are going to be a part of it no matter what. Here are just a couple ideas to help you survive the week a little better.



BCAAs- BCAA supplementation has been shown to maintain muscle mass (and even build muscle!), decrease hunger & cravings, and balance blood sugar. This will prevent you from snacking on Reeses Peanut Butter Cups. When I don’t get enough sleep, and am also in stressful situations I find myself eating this stuff called “Party Mix”. My grandma always sends me the stuff in care packages, and although I LOVE it I can usually prevent myself from eating it until its late at night, and I am stressed for an upcoming exam. Ever since I started taking BCAA’s they have decreased this EXTREME craving! So now I can focus on studying AND not get fat. Right?!

Drink Options- This is ESSENTIAL! Most colleges libraries, book stores, or wherever else you may study have little coffee shops. When choosing drinks, here are College Body’s recommendations:

  • Do’s: Tea, Black Coffee, Water, unsweetened cocoa mixed with hot water (add stevia to sweeten). (Note: cocoa helps to naturally increase the brain chemical dopamine, which helps boost mental focus, drive and motivation=good to studying)
  • Don’t: “Triple Dipper Creamy White Chocolate Mocha Latte” (not sure if that’s real, but you know what I’m talking about, right? Those type drinks will KNOCK YOU OUT in like 20 minutes), sugary energy drink (If you MUST go with your energy drink, maybe try sugar free?),

Short breaks- You will retain more information if you take short, frequent breaks. Take 3-5 minute breaks every 30 minutes. Research shows that you retain the most information at the beginning & end of studying, so eliminate the middle!

Study Alone- This just may be me, but every time I get together with friends to study I just started talking about Chris Paul’s points per game, or about food, and never get any studying done. If you buckle down, and study by yourself you will probably learn the material in half the time!

Water- Stay hydrated!

Power Naps-20-30 minute naps are shown to rejuvenate you, and help you feel more alert. However, if 20-30 minutes turns into 2-3 hours, you may end up feeling sluggish so keep ’em short. Unless of course you pulled an all-nighter and finally get to sleep…in that case, go for it.

Up your brain food! Omega-3 fats from foods like salmon and walnuts (or a fish oil supplement) can boost brain power. This is less of an immediate response so try to include these in your diet regularly. Also, maintaining a steady stream of healthy carbohydrates like those from oats, brown rice, fruits, veggies and potatoes (if possible) is important for feeding the brain, so think about eating some healthier carbs every couple hours, preferably ones with a little fiber, not Sour Patch Extremes.

Best Protein Bars

Posted: November 7, 2011 in Don't get fat, Get healthier, Stay lean

A year ago, I would wake up, eat one of those Nature Valley Bars or Nutri-Grain , and call it a good breakfast. I am sure many of you do, or have done, the same thing. Breakfast bars are a good deal, no doubt. You can wake up five minutes before you have to leave to go to class, throw some in your backpack, and make moves. However, the problem with bars like those is that after you eat one, you are hungry 15 minutes later. Last year my morning schedule looked like this:

  1. Wake up
  2. Eat Nutri-Grain bar (blueberry, just fyi)
  3. go to first class
  4. CRUSH extreme amounts of Chick Fila.
Which is a bad deal for staying lean. When looking for bars to keep stocked in your dorm room I recommend following Metabolic Effects “Label Rule.” The rule says; take the total carbohydrates, subtract out “sugar alcohol,” subtract out the total fiber from that, and subtract out the protein from that. The number you get should be <=10. The lower the number is, the better. So check out the example below of my blueberry Nutri-Grain Bar:

Total Carbohydrates (24) – Sugar Alcohol (0) – Total Fiber (3) – Protein (2) = 19 

*Bad deal…

When the bar is higher in protein & fiber it helps you stay fuller for longer, so you don’t destroy two meals at Chick Fila. Staying fuller for longer helps to prevent over-eating, which in turn helps to prevent getting fat. Unless you are carbing up after a brutal weight workout, use the label rule with anything that has a label to keep your waistline in check.

Think Thin: These are my favorite of all of them. I get the “creamy peanut butter” flavor.

  •  SCORE: 23 (C) – 11 (SA) – 1 (F) – 20 (P) = -9

Tanka Bar: These are kinda like a spicy beef jerky.

  • SCORE: 7 (C) – 0 (SA) – 1 (F) – 7 (P) = -1

Power Crunch: These are a wafer type bar with a ton of different flavors.

  • SCORE: 10 (C) – 0 (SA) – 1 (F) -13 (F) = -4

Balance: Again, there are a ton of different flavors, but the “Cookie Dough” is my favorite, so that is the score shown below.

  • SCORE: 22 (C) – 0 (SA)  -1 (F) -15 (P) = 8

Luna Protein: The score shown below is the cookie dough flavor just because that is the kind I get.

  • SCORE: 21 (C) – 0 (SA) – 3 (F) – 12 (P) = 6

One last thing to watch out for are sugar alcohols, like maltitol, xylitol and erythritol. They are natural alternative sweeteners but they are not absorbed completely so while they are better options for fat loss than regular sugar, they may cause GI upset, gas, bloating etc so try to keep it to 1 bar/day if it contains sugar alcohols. Just sayin.

Halloween was not big on my list of holidays until I got to college. I don’t really like candy that much (Except for Sour Patch Extremes, I eat those like they’re vitamins), and it doesn’t take me eating that much of it to make me feel sick. Also, we never got school off for it, so how could it possibly be among my favorite holidays? However, when I got to college it completely changed my perspective of how Halloween went down. Walking around the neighborhood changed into walking around HUGE parties with loud music, ringing doorbells turned into dancing, girls dressing as princess turned into girls barely dressing at all. This was all a new thing, but I am down to dance, down to dress up, and I like girls, so I fit right in perfectly! However, I would have so much fun on Halloween that I always felt like crap the whole next day. Here are College Body’s suggestions for the days leading up to Halloween, so you don’t turn into beach ball Betty/Billy post-Halloween.

My Bro, Connor, & Myself (Halloween 2010!!)

Metabolic Conditioning Workouts: On the days prior to the  Halloween party, and the day of, try to get metabolic conditioning workouts in. These are full body, fat burning workouts that will beat your ass! These use the Metabolic Effect “rest-based training” concept. That means go as hard as you can, with heavy weights, until you cannot go any longer. Then take a rest for as long as you need, until you can go again. Below I have listed a couple examples:

  • Workout #1: Set your watch for 20 minutes, and rotate between these movements every minute (will be a total of five rounds)
  1. Lunge/Row
  2. Push-Up/Row
  3. Squat/Press
  4. Squat/ Curl
*Have 2 sets of DB, one heavy set, and 1 light set. Make sure to use the heavy weights as much as you can.
  • Workout #2: 20 minutes (rotate every minute)
  1. Sit press (Inclined Bench Chest Press)/Stand Press (shoulder press)
  2. Burpees w/ Push-up at the bottom
  3. Sit Curl/Stand Curl (HEAVY DBs)
  4. Bent-over: Row/Reverse Fly = 1 row, 1 reverse fly, 1 row, 1 reverse fly, etc.
    • Workout #3: Crushing Upper Body Workout
    • Workout #4: Crushing Lower Body Workout
    • Workout #5: Damn…



Drink water: Through out the week before your Friday night party drink a ton of water. I’m talking like a gallon per day, so you will be super hydrated when you begin to drink something other than water on Halloween.


Low-Carbohydrates: Throughout the week you should keep your carbohydrates limited. Yes, this means no pizza, no burritos, no Cheetos, and easy on the bread. Chances are you are going to get a ton of carbs the night of your Halloween party between alcohol, and the late night fast food meal. Monday to Thursday I would try to get your carbs from BCAA’s, fruits, and vegetables. However, when Friday & Saturday night come around go ahead and let loose. I know you are not going to put a bag of broccoli in your pocket for a snack at the party, so let’s not even pretend. If you are able to follow the three tips above (drink water, metabolic conditioning workouts, & low-carbs) you will not only be feeling REAL good come Friday night, but also looking REAL good. Which is cool, especially for those of us whose costumes involve showing a little skin.

Pre-Party meal: Before you go out, try to put something in your stomach, and preferably protein. Maybe like a chicken breast? Tuna? Cheeseburger? Something along those lines is ideal.

Dance: Might as well burn off some fat on the dance floor. Every Halloween party I have been to has had cool lights, and good music, so I always tend to show off a couple of my moves. I have been told I should teach others because my moves are that nice, but even if you don’t have good moves still strut your shit a little bit. Every time I leave a dance floor I leave dripping in sweat (and with a trophy for best dancer).

This past weekend my dad came to in town for a visit. Usually when my dad comes to visit we watch sports, analyze teams, swap statistics, have a cocktail, and just enjoy one another’s company. This weekend was no different. We went to the Wake Forest-Florida State game on Saturday, and went out to dinner Saturday night, it was a good time. However, on Sunday I COMPLETELY lost my pattern of healthy eating and intense exercise. I want to share with you guys my Sunday, and how I recovered on Monday because I KNOW some of you get off track sometimes on the weekends too.

This is an accurate account of what I ate. You probably won’t believe it, but yeah, it’s real. I completely lost my composure.

Football Game!


12:26pm We arrive at a family friends house in Charlotte where we plan on watching football all day, and visiting with our friends

12:27pm About a half hour until the games begin, so food is already out. I eat 10 chicken wings, and 2 GIANT scoops of home-made macoroni & cheese.

1:37pm NFL games have already started, I feel as if I need something to munch on. I get a bowl of chili.

2:00pm I am no longer hungry, but I continue to munch on chips & salsa

2:10pm I am no longer diggin’ the chips & salsa, so what do I do? Swap out the type of chip & dip of course. Lays & french onion dip it is.

3:00pm I have taken a half hour break or so, and a pizza shows up. WTF? Like we don’t have enough shit to eat here already?

3:02pm Alright, I’ll have a slice. Or two.

3:45pm I am munching on sour cream & onion chips because they are sitting right there in front of me. What else was I suppose to do? Yes, this is my THIRD type of chip I have eaten for those of you who are keeping count.

4:10pm Oh shit! the next set of games is about to start, and I have nothing to eat! Luckily a couple wings are still left. I claim them.

5:14pm I am about to pop.

5:15pm Is that apple pie?

5:16pm I get a piece

5:17pm I load it up on top with whipped cream.

6:25pm I have eaten SO bad today, but I didn’t get any lean protein?! I get some ham.

6:28pm I guess the wings could’ve counted as my protein.

7:00pm We leave the house. I am officially classified as obese.

*Some of you may be wondering how did he eat all that without anything to drink? Not to worry, there was a keg that I continuously drank from ALL DAY LONG.

I did not realize how much that was until I just wrote it down. That is the absolute WORST I have eaten in my college career, or at least close to it. I don’t know how many calories/fat/carbs that is, but I don’t want to know.

Monday Morning Result: I woke up (after sleeping horribly), puffy eyes, tired as hell, upset stomach, feeling anxious, nonexistent muscle definition, feeling anti-social & looking like the Pillsbury Dough-boy’s twin.

So, maybe you guys don’t have weekends like THAT, but weekends full of alcohol, late night fast food, limited exercise,  and sitting on the couch watching TV will have similar results. Here is my schedule Monday on how I recovered from that devastating Sunday meal plan.



6:00am Woke up, killed one scoop of whey protein, 1/3 cup of oatbran, 1 cup of blueberries, & 1 liter of water.

8:00am Got a big ass coffee, and killed another 2 liters of water.

9:00am 6 eggs, 2 slices of hemp bread, 2 tbs of peanut butter. Another liter of water.

10:00am I KILL it in the weight room. Drink another 1.5 liters of water

  • Back, Biceps, & Sprints
  1.   Bent Over barbell rows/inverted body rows (Compound-set)= Chain down from 10-to-1 (i.e. do 10 reps of each, 9 reps of each, 8 reps……1 rep of each)
  2. One arm rows/Seated reverse flies (Compound-set) = 10 reps/arm x 4 sets
  3. EZ Bar Curls (21’s) = 7 curls halfway down, 7 curls halfway up, 7 full curls
  4. 5-to-1 Bicep curls = explained on this page
  5. 3 minute strait set of pull-ups
  6. Sprints: 12 (50 yard) sprints at a 45 degree incline.
11:25am Protein shake (2 scoops of whey, 1 whole banana, L-glutamine-10g)
12:24pm Lunch. 4 cups of spinach, 1/2 lb of ground turkey, 2 tbs light balsamic dressing. 1 liter of water.
2:00pm 1 grapefruit, 1 liter of water.
4:00pm Think Thin protein bar.
6:00pm 2 chicken breasts, 2 cups of broccoli, 1 liter of water.
8:00pm 1 Scoop of Casein Protein, 1 liter of water.
8:50pm In bed, out cold.
So as you can see I crushed 9.5 liters of water yesterday. That is A LOT of water, but it is a part of the detox process to “debloat” if you will. I am sure not a lot of people in all of mankind ever eat like I ate on Sunday, but I am sure a lot of you go a little off your game on the weekends. Most of you aren’t munching on broccoli and drinking bottled water at the tailgate or at that frat party. So the things to keep in mind when detoxing is to drink water, get back on a schedule, KILL it in the gym, and get rest!

**Today I thought I would switch it up on you guys, so I asked my friend Kristi to hook me up with a guest blog. She did an AWESOME job! You will enjoy it, and learn a lot, especially all you ladies!


Cardio Queen Turned Lifting Junkie: A Woman’s Perspective


Hi! My name is Kristi and I blog over at Sweetly Fit. (


I was thrilled when Danny asked me to do a guest post because I really admire the advice and info he offers. I wanted to take this opportunity to talk about something that I have become pretty passionate about: lifting weights! Over the last couple years, my exercise routine has changed dramatically and I really only have good things to say about these changes. With experience, has come more knowledge about exercise and once I started hearing the buzz about resistance training, I knew I had to try it. I’ll admit, as a former “cardio queen” I was skeptical. I don’t want to bulk up! I laugh at the thought of bulking up now. Here’s the thing: men and women are not made the same. We women have nowhere near the testosterone that men have, enabling them to build muscle much easier. So lift you hearts out ladies, I promise you that you won’t end up looking like Hulk Hogan.


What has lifting done for me?


Increased metabolism:

As a current dietetics and kinesiology major, I am learning about the metabolic process and can definitely vouch for this one! There is no diet pill or magic solution to increasing metabolism; the answer lies in resistance training.


I can eat more!

When your metabolism is increased through resistance training, you simply burn more calories doing the same everyday activities you usually do, including sleeping. So burning more calories means you need more fuel, and who wouldn’t like to eat more? Anyone who reads my blog, knows I like my food.


Increased energy:

When my main source of exercise was cardio, I often felt weak and tired. All I would feel like doing was lying around and being lazy. Once I decreased cardio and made lifting my main workout, I couldn’t believe how much better I felt! I had energy all day long and little tasks did not wear me out as fast.


Better physique:

If you want to actually see results from your workout, then you are going to want to have some strength training in your routine. I could spend hours and hours in the cardio room, but would it do any good? NO! Lifting weights is something that you will actually see results from, and I’m not talking about looking like a male body builder. I’m talking about a toned, fit body!



More Confidence:

There is something about throwing around the weights in the gym that does something for your ego. It is so empowering to see yourself getting stronger. I used to be afraid to go to the weights side of the gym because it is mostly occupied by men. What I found out was that they were all too focused on their own workout to really care that I was over there.


So what I’m trying to get at here is this: don’t be afraid to get out of your comfort zone a little bit. I know at first it’s hard to do, but I promise it will be get easier and be so worth it. Strength training provides a whole new experience to working out and I believe everyone should make it part of their lives.


Don’t know where to begin? Danny provides awesome workouts and info, so you’re at the perfect place to start! Good luck everyone and thanks for reading!



**I love Kristi’s writing style, and can not agree more with the information above! Kristi does all sorts of awesome blogs on her sit sweetlyfit, so make sure you check it out!