Disclaimer-BRUCE WAYNE IS THE GOAT! I'm just a superhero geek and still wear all of their gear.
What's up folks, my name is Jordan Spriggs and I usually handle the mankind posts, I've done a few fitness posts here and there but I've decided to make this more of a priority. So, on our "manbreak" we had some great things happen! For one, I have officially become a bodybuilder. I competed in my first show this month and came in 1st in Novice Men's Physique, 1st in Junior Men's Physique, and 2nd overall in Open Men's Physique. I must say that this was one of the hardest things I've done (second to having a girlfriend) but it was all worth it. I've received A LOT of questions about how I achieved my success and got the body that I wanted. Over the course of a couple of weeks' months, I'll be dropping it all here! Ok not all-but most. Anywho, today I want to talk about the first step of getting that great body that you want.
Yes, get help. I put that in large print for a reason! Men have this thing called and "ego", and within this ego is where this other this called "pride" lives in it's natural habitat. For this show, I had to learn that ego and pride will not get you there. I did a 12 week prep for this show, 6 weeks alone (kind of loose, not as strict), and 6 weeks on my actual strict cut with a coach. In my first 6 weeks, I lost about 15 pounds. But in my second 6 weeks is where the magic happened. Getting professional opinions and help from a coach really changed the game for me. From knowing what supplements to get, how much cardio to do, how many calories to burn, how many meals I needed, and so much more! Notice earlier I said that on my own I lost 15 pounds but in reality I lost those 15 in 4 weeks, 2 weeks were a complete plateau. My body didn't change at all and I didn't know what adjustments to make. Getting a coach really gave me the boost that I needed to get where I wanted. That's right, shoutout to my girl BettyJo!!!!! Below I have some pictures from week 1, week 6, and show day. Enjoy!
Week one chubby!
Disclaimer-BRUCE WAYNE IS THE GOAT! I'm just a superhero geek and still wear all of their gear.
Post show with my coach BettyJo!
One of the BIGGEST issues I have in my diet is what to eat before I go to bed. Most people are used to eat something fat or sweet-potatoe chips, pop tarts, cereal. This is normal, it's what humans do. But for those of whom are on a diet like myself, I have good news! A healthy late night snack! Didn't know they existed did you?
COTTAGE CHEESE! That's right, cottage cheese. Something most men never considered eating. But cottage cheese is great to eat before bed. It contains "casein", which is a protein that digests slow. I know you're wondering how does this help you if you're sleep? But what would the mancave be if we didn't educate! What this protein does is digest slowly through the night, so basically your body is still using it. Since your body is still using the protein, it doesn't go a whole night's sleep being hungry. HUNGER PATROL DUN DUNN DUNNN!!!
I've posted a link below of some creative ways to eat cottage cheese, enjoy!
Back exercise of the day!
1. Grab a towel
2. Put it around a pull up bar
3. GET TO IT!
This exercise is great for your forearms and of course your back! Thank me later!
When deciding your fitness goals, there are two opposite ends of the spectrum that are worked to, but you have to decide on one and stick with that plan. You can either be well-defined and not as strong, or you can be more dense and parallel park cars with your bare hands. If you think about it, you have never seen a world’s strongest man with a 6-pack. If you desire the beach body look, you can’t approach your workouts with the mentality that every day is a “max out” day. The same way you can’t plan on being the mountain mover in the gym, but not touch the “big girls” at the end of the dumbbell rack. If you desire to be a lean man that often forgets his shirt at home, you have to be committed to vegetables, cardio, and losing count while doing your reps. Those that want to enter the gym and need two spotters, you have to be committed to eating often, heavy lifts, and racking a lot of weights. On both ends, there are aspects that make this chosen path more difficult than just being a casual gym goer, filling time before Empire comes on. So, pick the life you want to live and live it. It’s somewhat easy and hard at the same time.
If you’re like me, you carry unnecessary fat, or what my woman calls “cuddling cushion”. This is a common issue that people try to combat several different ways . One way to approach it, is to work fasted cardio into your daily routine. Wake up slightly earlier than you usually would, and dedicate that time to strictly doing cardio. The concept is, you have already burned the calories you've taken in through the day while you slept, so the only thing left for the body to burn is stored fat.
Also it is like getting a jump on the cardio portion of your daily work out. Today, I did 30 minutes on the stair climber and 30 minutes on the elliptical. If I do that again tonight when I lift, that’s 2 hours of cardio in one day. With consistency, these kind of small changes make huge differences.
Or you can be fat forever and invest in 3XL shirts. #FreeLunch
So for those of you looking to trim some pounds, I have a little something that can help speed up the process! All you need is water, lemon, cayenne pepper, and HEAT! Drink it as soon as you wake up and you're good. It's best to drink it and wait 30 minutes to eat breakfast. There's a bunch of scientific reasons why this works, but who cares!? Does the ManCave ever steer you wrong?
TRUST ME! Turn on the stove, put some water in a pot, pour a little pepper, and squeeze a couple of lemons in the water and drop them in. You got it!
One of the most important pieces of workout equipment that is often overlooked is the back brace. You often see them being worn when it comes time for heavy squats or deadlifts, but continuous wear is beneficial. It supports the back and spine when picking up weights from the lower racks and floor. You can't take for granted that your back will always be loose and cooperative. It is involved in basically every movement whether it's push or pull. One thing that will blow an entire workout week is a tweeked lat or rear delt. Ruin your sleep and your day. So, when you transition over to what you know as the "big boy" weights, invest in a belt and save your back from some trouble.
We've been hearing this for years, don't eat after 8pm or your body will turn it into fat. No matter what time you've heard, it's bullshit. There are countless studies done on various animals in labs all over the world, but it's all nonsense. it's just not how the body works. Your body has a digestive system. This system never stops. Well, while you're alive and well it never stops. The digestive system is constantly breaking down the food you eat and transporting it throughout your body. Ever had to drop a deuce first thing in the morning? Exactly. That waste is the remains of the food you ate and your body processed while you were asleep.
Now that we've cleared that up, let's talk about why eating late at night is thought to cause weight gain, although it doesn't have to:
The first thing we need to realize is that it's not as much when you eat as it is what you eat. When it's late at night, people tent to grab the first thing that can stop a rumbling stomach. Often times, those quick & convenient foods aren't the most healthy choices you could make. Be aware that if weight loss and health are your goals, your diet needs to reflect that. Even at 1am.
Hunger has a way of taking over our minds. When you wake up to a growling stomach, you want to fill it and get back to that dream about J. Lo and Nia Long fighting in a pool of Jell-O to see who gets you for the evening. We all know that sleep after a great meal makes for the best dreams. Sometimes this can lead to over-eating. Even if you eat healthier snacks, eating too much of them can be detrimental to your fitness goals. Try to keep portion control in mind for all meals.
I have read legit studies from legit professionals saying that your body's internal clock recognizes the time of day & begins to slow down its metabolic processes. DUH! It's no secret that it takes less energy to sleep than it does to function during the day. However that does NOT mean that digestion isn't occurring. To burn calories, work must be done. The act of digestion itself actually burns a few. If you feed your body on a regular basis, your metabolism will speed up and process foods quicker. This is why athletes can eat 6 meals per day while competing and often times blow up in weight once they stop. If your body knows food is coming and will be burned, it will process it quickly to make room for more. The time of day you eat isn't as important as the rate at which you burn it off.
The last thing really irritates me. People actually think that they can lost weight by not eating after a certain time! You're missing the entire point of fitness. It's a lifestyle! It involves diet as well as exercise. Neither can produce the best you alone. If you choose not to eat after a certain time, cool. It's your choice, but don't do it because you think it will make pounds just magically fall off. You need much more than that. Take the time to develop a plan that you can actually stick to and will put you on the track to achieving your goals.
Looking for something new to change up that chest workout? OF COURSE YOU ARE!!!
Need a new challenge? HELL YEAH YOU DO!!!
Do chicks love a man with nice chest? DUH!!!
Say no more my friend!
Today's challenge is an exercise that almost everyone does, but most people never step up the intensity when they do it.
10x10! That's right, ten sets of ten reps! Pick a weight that's always going to be a challenge. I guarantee by set ten you will be FEELING IT! Do this exercise first so your muscles wont be fatigued by the preceding exercises and you can get more out of it! Try it and let us know your numbers next week, I'm warning you-you might end up doing a lot less than expected when set ten comes around!
Everyone talks about how expensive eating healthy is. Huge lie. I prep meals for under $30 regularly. Once you buy things like a bag of brown rice, that may last a few cycles of prepping. My current prep:
Cut chicken breast
1/2 sweet potato
You can weigh out your food if you want, but I do enough math at work. Eyeballing it is just fine. Your body has no clue that you ate 0.5oz over of protein. Just keep your portions modest. You're not trying to stuff yourself. The important thing is getting the multiple meals in. If you're lunch break is at 12:00pm, try having 2 preps at 10:00am and 2:00pm, so you'll eat two times while at work.