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Progress & Goals
176.2 Lbs.
LEAN BODY MASS
17.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Nutrition Program View My Full Nutrition Program
Works for me, might work for you - but you must like repetion
I need routine. I crave consistency. It's NOT for everyone, I know. People ask me if I was in the military or OCD, bt I just found something that works for me.
I shop for all my groceries on Saturday morning. I stock the fridge and pantry with what I'm going to eat for the next week. If I had a bigger fridge, I'd buy two weeks of food. I basically am deciding what I'll put in my body for the next seven days in that one hour trip.
Since I started the transformation, I've only had one "cheat" meal a week - and I use that term lightly. My girlfriend laughed at me when I said one turkey burge, topped with salsa, and a glass of milk was a cheat meal - but it hit the spot. I've just found that limiting my choices and pre-engineering my meals gives me the best shot at success. If there's something in the fridge that's not in my plan, I have to look at it every time I open that door. Personally, I like the "out of sight, out of mind" thought process. Now, it's diffucult to watch televison and stick to that. When's the last time you saw a commercial for salmon or whole grain rice? Pizza rolls, Burger King chicken sandwiches, Buffalo Wild Wings...it just goes on and on. No wonder our society has an obsiety problem. But I digress...
My typical diet:
12 egg whites / .5 cup of granola
8 oz lean meat (fish or chicken) / 1 cup of prepared whole grain brown rice
8 oz lean meat / some type of frozen vegetable medley
8 oz lean meat (fish or chicken) / 1 cup of prepared whole grain brown rice
Whey protein (after workout)
8 oz lean meat (fish or chicken) / salad or other green vegetable
Casein Protein
Every day. Pretty much the same. Rarely, I'll substitute 96% ground beef as a lean meat. I'll top the green veggies and salad with salsa, but I'm not big on any other condiment when I'm trying to lean down. In this transformation, I plan to lean down to a bodyfat I've never attained. I'm sure this repetion will get tougher and tougher as I push harder and harder - but I'm FOCUSED, I'm DEDICATED, and I want to achieve GREAT THINGS.
My Supplement Program View My Full Supplement Program
Nothing but the staples - no supplement will replace dedication
I'm not big on the newest products to hit the market. I stick with what I consider the staples of bodybuilding:
Whey Protein - 'Nuff said. If you're reading this, you already know why it's important. Less than 30 minutes after a workout. Not picky on flavor or brand.
Multi-vitamin - I need this since I limit the types of foods I eat. Without dairy and fruits on my diet, I supplement my intake with a multi in the morning. I'm currently taking Opti-Men by ON, purchased on bodybuilding.com, because it was on sale.
Pre-workout energy supplement - I started taking this late last year for a boost on days a train when after work. I'd really like to get away from it eventually because I don't want to become depedent on it. I'm currently taking Cellucor C4 Extreme. It gets me moving - and if taken on an empty stomach - makes me skin tingle about 15 minutes after ingestion.
Casein Protein - I also started this late last year, but unlike the energy stuff - I'm glad I finally got out of my comfort zone and tried it. I take the bodybuilding.com brand (anpther plug!) and I love the cookies and cream flavor. The consistency is different, but I'm a fan.
I've used creatine in the past and will probably get back into it this summer.
Other than that, it's just blood, sweat, tears (and a little bit of puking from time to time!)
My Motivation Program View My Full Motivation Program
jaymakowski2 Dymatize's judgment is as bod as their products. Disappointed 4 those on BodySpace who had better results and didn't already lose them (1st)
3 hours ago | Like
jaymakowski2 Saturday night calves workout...Lord knows I need it ***shakes fist angrily at my high insertion calves
May 18, 2013 | Like
jaymakowski2 updated his weight from 194 Lbs. to 193.6 Lbs., a 0.4 Lb. loss in 12 days.
May 17, 2013 | Likejaymakowski2 Just watched my Tigers destroy the Astros today. Back at the grind tomorrow with legs. Who does legs on a Monday/Nat'l chest day? I DO!
May 5, 2013 | Likejaymakowski2 updated his weight from 195 Lbs. to 194 Lbs., a 1 Lb. loss in 4 days.
May 5, 2013 | Likejaymakowski2 30 days after my transformation and I feel great! Calories are back up and lifting heavy. Maybe a competition in a few months?
May 1, 2013 | Likejaymakowski2 updated his weight from 194.6 Lbs. to 195 Lbs., a 0.4 Lb. gain in 6 days.
May 1, 2013 | Like
jaymakowski2 updated his body fat from 8.8% to 9%, a gain of 0.2% in 29 days.
Apr 25, 2013 | LikeVisitor Comments
jaymakowski2 updated his motivation level from 9/10 to 5/10.