What Do You Take Bro?

Posted on by Julian Rivera

Coming out of this slump I’m prepping to load up quality mass and begin building density. I’ve been fortunate to figure out how to beef up quick but I am very aware that when the time comes I’m going to hear “what do you take bro?” regularly. There’s some expectation that I’m going to say I drink 12 protein shakes a day and inject test in my right cheek to get big. I wish it was that easy. I’m going to go ahead and beat y’all to the punch and lay out what I do in full detail. This time around I am making some adjustments and sometimes things vary but this is my guideline. Side note EVERYONE IS INDIVIDUALIZED. WHAT WORKS FOR ME MIGHT NOT WORK FOR SOMEONE ELSE. (Shocker) I eat a ton and bust my ass in the gym. That’s the secret. I don’t even drink protein powders. Everything I consume has a purpose and that’s all there is to it, from the workouts to the food. Enjoy

Food:

Meal 1: 1 cup of Oatmeal with Peanut Butter and Egg whites or no PB and 4 whole boiled eggs

Meal 2: 1 cup cooked barley, 6 oz. of chicken breasts, veggie (broccoli, asparagus, or Brussel sprouts

Meal 3: (post workout) Cup of rice or quinoa with a can, or two, of tuna

Meal 4: Light carb and protein source both of which varry

Snacks in between include rice cakes, cream of wheat, crackers, more tuna or boiled eggs depending on how I feel.

Supplements:

Multivitamin, Fish oil, Ashwaghanda Root

Pre-workout, psychotic at the moment

Creatine – 1 tsp daily

Power greens

Intra workout I use BCAA’s with the creatine and a dash of pink Himalayan salt

The Routine:

I do a Push/Pull Spit that entails

A: Chest, Tricep, Shoulder Press movements, Quads and Calves

B: Bicep, Back, Specific Shoulder Movements, Traps and Hamstrings

I do these 4 days in a row varrying the excercise then do a day of strength training classic compound movements. I use the extra days as rest days in between as needed and my volume is typically 2 sets to warm up per exercise followed by 2 all out working sets at high intensity. I choose 2 exercises per body part but 3 for chest. I have reduced my volume and increased frequency for the time being. I incorporate cardio and abdominals 2-3 times a week post workout or on a rest day. This is very intuitively based training so not recommended for someone who hasn’t worked out before.

So that’s what I do, in a nutshell. Any questions feel free to fire away.

LETS GET THIS SHOW ON THE ROAD

Posted on by Julian Rivera

There is more to this fit life then just going into a gym and actively engaging in something that seems to be superficial. There is a misconception on what is to be gained by doing any physical activity. Discipline, self belief, confidence, and relief are all great examples. Fitness for me has been a passion that brings me back from the darkness. I deal with PTSD and a hectic life. In the gym I have control. I get what I put in. I can let go and just focus on what’s to be done. Nothing else matters in that moment except what I’m doing. It is pure meditation. But fitness is more than just the body. The mind is at work as we face preconceived barriers and limitations that aren’t even real. When you surpass what you thought you were capable of the mind and is what takes you to that new level of growth. It’s spiritual and transcending. We become better versions of ourselves. The gym is where we can not only pick ourselves up but build a new self, cloaked in confidence and courage. In belief and self love. So get out and do something, anything. We weren’t created to live as sedentary creatures. If that were the case we would all be sloths. Take the first step.