Hello All!

This is dedication to my fiance Zoila. We celebrated our 6 year anniversary together by doing some good ole hiking at Bear Mountain. Congrats to us babe! I love you!

awwww Look at us!

awwww Look at us!

We had a great time! It was actually my first time hiking and guess what? I must go again. I have decided to go hiking once every few months. It will give me something to train for and keep me in tip top shape. O YEAH!

That is all! 🙂

I love you, babe!


Before and After - 62 Pound

Hello all,

Almost 2 years of work. Cleaned up the nutrition and focused more on training. I still have plenty of work to do.

That is all! 🙂

Hello All,

So I am trying to find a way to add barbell complexes to my routine. I might do 1 complex on days that I do conditioning work. (sprints, jump rope) Here are some ideas I had for barbell complexes.

High Bar Squat x 8
Behind Press x 8
Front Squat x 8

Deadlift x 8
Row x 8
Clean x 8

High Bar Squat x 8
Barbell Lunge x 8
Straight Leg DL x 8

High Bar Squat x 8
Press x 8
Clean x 8

I just used 8 reps arbitrarily. But depending on the weight, that will determine the reps and the # of rounds.

Hello All,

So a few weeks back I wrote about the High Bar vs Low bar squat. Since then I have realized I forgot to mention a very important aspect that can determine whether or not a person can high bar squat or low bar squat. And that is a persons individual anatomy. Apparently that, and ankle dorsiflexion are some of the most important things in regards to perform the squat correctly and doing your best to avoid low back flexion or “butt wink”.

Here are is an article and video regarding that topic.

So for me, the best thing I did was go to the high bar squat. It still a work in progress. I definitely feel less stress on the low back. My original thought that mobility and flexibility determine if a person can high bar squat is not true. Or maybe partially true.

Here is my original post. https://strengthstrategy.wordpress.com/2014/01/22/high-bar-squat-vs-low-bar-squat-which-is-better/

That is all. 🙂

Hello All,

For those of you who may have seen my post How I Lost 52 Pounds, I mentioned the importance of nutrition, depending on what your goals on are.  I have noticed that anytime I have lost weight, I cut down my meat intake close to nothing. I eat meat maybe once or twice a week at most. If that. Its not that I want to be a vegetarians, but it just seems that it is something that seems to work for me. Here are some of the foods I eat frequently:

Red Cabbage
Sweet Potatoes
Green Leaf Lettuce
Romain Lettuce
Peanut Butter
Milk (only when I drink hot cocoa and oatmeal)
Chicken (very rarely)
Beef (very rarely)

Any time I eat meat, my stomach does not like it much. Its like my body goes into instant constipation mode. I only eat about 4-6 oz of meat at any given time. Based on what I listed above, I am thinking about just making the move to “no-meat”. If any vegetarians or vegans out there, your feed back would be greatly appreciated.

That is all. 🙂

Hello All,

So of course, GOMAD is a popular way to gain weight in order to increase poundage’s on the big lifts. And many have seen success with it. First, GOMAD is an acronym for ‘Gallon Of Milk A Day.’  It has been popularized recently by Mark Rippetoe as well as cross fitters and strength training enthusiasts and professional all over.  This is my personal opinion with regards to GOMAD based on my experience.  Let’s look at why people try it in the first place.

1) “Mark Rippetoe says so.” This is probably the most stupid reason to do anything. 🙂

2) “They can’t get enough calories through the day from solid food.” or the “hard gainer” deal.  Then I suggest reevaluating your nutrition if that is the case.

3) “It helps their gains.” This is true…. but I realized that I wanted to lift the most weight at the lowest weight possible. Not the opposite. That is just me. If you weigh 175, squat 225, and go up to 200 and squat 285…. sure you made gains but, the 175er is squatting 1.28x their body weight and the 200er is squatting 1.42x his body weight. Stronger? Fitter? Just a advantage regarding leverages? I don’t know exactly. To me, its just not worth gaining 25 lbs, half of which will probably be fat.

My experience with GOMAD.

Thankfully I did not do it for that long. However, I did see initial gains.  I also developed the physique of a fat slob even though I was getting stronger. But then I realized… why do I need to be strong, and LOOK fat. Isn’t there a middle path? The answer is yes. I also asked myself, “What is the purpose of trying to get strong FAST?” Then I looked at the numbers and did some math regarding milk……

The Numbers

This is just the typical gallon of milk you will find in any deli or supermarket. If you use another type of milk, just do the math before taking in all this crap. Milk Numbers

grams of Sugar per Gallon of Whole Milk: 192 g (a teaspoon of sugar is roughly 4-6 grams, so… this is about 32-48 teaspoons of sugar per day. 960-1440 teaspoons of sugar in 30 days.) Just think about that. That is about 16 Softee Donuts worth of Sugar every day.

grams of Fat per Gallon of Whole Milk: 128 g per day

mg of Cholesterol per Gallon of Milk: 2000 mg per day. CDC on Fat This is very important if you have a predisposition to high cholesterol.  Whether this could affect you in the long run, I don’t know. But I will not take that chance again.

Calories per Gallon of Whole Milk : 2400 kcal (Choose the rest of your diet very wisely. If you already consume 2000 calories a day, GOMAD could be a recipe for disaster. Is that a pun? :)…. probably not )

mg of Sodium per Gallon of Whole Milk: 2000 mg (The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit.) This is just from the milk, not including the sodium in anything else you will eat during the day. CDC on Sodium


Well, my final thought on GOMAD is simple. A gimmick that fits into the “fad diets” out there. Its the equivalent of the “lose 20 lbs in 20 day” type of diets. It probably something that fits into the “hit or miss” category. It might work for one person, and not for another. There are better ways to gain weight and get stronger without drinking FAT. I just don’t see the reasoning for doing this. I think if a person does decide to do this, the rest of their diet, needs to be impeccable. And they better be doing a hell of a lot of exercise. And if you are a beginner get a few months of training in, before deciding to do this. You should definitely be training regularly and know how to perform basic lifts with good form, before doing GOMAD. Otherwise you will hurt yourself, AND possibly get extra fat you may not want.

Train for health. Eat for health. And everything will come.  Who gives a shit how much you squat, press etc? Or how fast you did it? Probably no one.

That is all. 🙂


How I Lost 52 Pounds - Part 2

So I made a post earlier with my before and after photos. However, I did not go into too much detail as to how I went about actually losing the weight. Here are couple of things I did that in regards to the most important thing. Nutrition.

  1. Ate more vegetables. Things like sweet potatoes, anything green, carrots, onions, garlic… you know the stuff.
  2. No fried food or beer. I eliminated pizza, anything fried, and cheap crappy beer. I only drink the good stuff now. 🙂 Gotta have beer. And of course no sugary drinks.
  3. Stay Hydrated. Drink water. Yup. 🙂
  4. Bake or sauteed food. Simple enough.
  5. Limit Dairy. I still drink milk and eat yogurt, but in moderation. no more than 2 cups of milk a day for me now.

Now for the part regarding the training I used. Not in any particular order.

  1. I added high intensity exercise. Things like sprints and playing basketball. This made all the difference.
  2. Maximize Time Training. I did exercises that worked more than 1 muscle group at once. So things like squats, benches, presses, deadlifts, rows, dips, and pull ups.
  3. Be aware of your body. Listen to it. If you are not feeling it, just take a day of rest.
  4. When working on sets of 6+ reps, I take as little rest as possible. Maybe 2 minutes at most.
  5. I would change routines every 4-6 weeks. Alternate from heavy to light every so often. Stay consistent during those periods.

That is pretty much it. If I think of anything else, I will update this post. Remember, this is what worked for me. Find something that works for you. In the meantime, look at my body…. 🙂

Hello All,

So back in May of 2012, I quit my job to make a career and life change. I weighed about 225 pounds. In April of that year is when I was slapped with the reality that I was overweight.  How? Well…. I was invited to go to my cousins Quinceniera (Sweet Fifteen). I brought my nicest suit and shirt and tie. Me and my fiance were sharing a room and the morning of the event, I put on my clothes…. omg…. NONE OF THEM FIT!!! my legs would not fit in the pants and once I did get them in, I could not zip up the pants. And my shirt and blazer barely fit. It was embarrassing. My fiance said something like, “You gotta chance that.” Not in a bad way, but it definitely lit a fire under my ass.  Well… I ended up having to buy new pants and shirt that morning. Horrible.  This is my photo from April 2012.

April 2012

April 2012, 225 pounds

After I quit my job I started my journey. Here is a shirtless photo of me from August 2012. I actually forgot I had taken this photo. I found it on one of my CDs. The hair was terrible. But look at those GUNS…. 🙂

August 2012

August 2012, 225 Pounds

I was about 225 lbs and 5’8″. Drum roll please……..  Here is my latest photo taken last week, February 2014, 52 lbs later.


February 2014, 173 Pound

It has been about …. 22 months, 88 weeks. I have lost about .6 pounds per week. I mean… I will take that. And of course I had some slip ups. But I kept going. At one point I gained 12 pounds back and was stuck at 200 for a WHILE. But now the time has come. For greatness and a healthier lifestyle. I am not a crossfitter *YUCK*, a vegan *i love bacon*, a powerlifter or an olympic lifter. I train my body for health and I do my best to eat like that also.  I hope this can motivate someone else to go out there and get in a better shape and that it is possible if you have patience and JUST FINISH. 🙂 That is all folks.

PS: I am sexy in all of these pics. Remember that. 🙂

Jedi Mind Trick

You must work out or, live a less healthy life, you will.

….. *waves hand* You will buy personal training…….

Do not fall for the personal trainer mind trick. Many trainers are good at spitting that game in order to get you to sign that 6 month commitment or a package of personal training. They might even promise you thinks that are unrealistic just to get you to commit. Unfortunately, from my experience, some trainers are told to be sharks and get that “close” and get “clients” in and out. Kind of sad. Mind you NOT all trainers are like this. However, be wary of who wants to get you to sign a commitment so fast.

Do not feel pressure that you HAVE to buy personal training with a trainer. Listen to what they say and trust your gut. And remember to ask as many questions as you want. And always ask about a free session. This will allow you to see how the trainer interacts with you and if you would like to work with him or her.

And in closing, do as much research as possible regarding whatever it is your goals are. Do not trust anyone ESPECIALLY a personal trainer at a big box gym, with what you learn.

Now… in the words of the great Yoda…

Yes, hmmm. You must be careful with personal trainers or, steal your money, will they. 

Joe Buck Sucks

I usually post or talk about fitness related topics. If I was going to post about a topic non-fitness, I am sure there are a lot of other topics that are more important than Joe Buck. But this has just annoyed me for far too long.

Joe Buck… you suck. You should not be an announcer. Especially for the New York FOOTBALL Giants. You are monotone, you don’t provide insight into the game, and you are clearly biased for certain teams during certain games. I mean, you had MANY chances to make a great call in SO MANY GAMES, and you blew it. Let me tell you what I had to do Mr. Buck, I had to put my TV on the SAP option because I could not stand your commentary. OH and your friend Troy Aikman is terrible also.

I am sure the only reason you have a job is because your father was an AMAZING announcer. Otherwise you would be a TV weatherman. I take that back, you actually need a personality to be a weather man.

Please FOX News, just stop putting this man to announce NY Giants games. Show the American people SOME mercy. You already own most of the news, let us AT LEAST enjoy a football game without the BORING voice of Joe Buck.