4 Ways To Recover From A Cheat Day

Clean Bulking or Cutting doesn’t change my urge to get a cheat meal now and then in order to maintain my healthy lifestyle. Whether is a cheat meal, cheat day or two, how can be offset?

First of all, let me tell you why I have a cheat day or a cheat meal. Simple, it gives me a psychological break and mood boost from the stressful feeling associated with following a strict food schedule. Typically a cheat day for me is a day where I eat whatever I want and been craving for the past weeks, I can’t gain 1kg weight in one cheat day, isn’t it?

Now the take point here is if you weigh yourself after a cheat day the scale can scare you. The reason is the enormous amount of water weight you have gained in eating all that junk food, so if you are sensible don’t use the scale for the first 3 days. I have seen my weight going up to 2/3 kg after a cheat day.

Cheat meals consist of bad foods and bad foods have lots of salt or sugar – or both! The best way to bounce back after a cheat day is to flush the salt, sugar and other toxins out of your system by drinking water, lot’s of water. Try to hit your 1 Gallon of water.

The day after your cheat day listen to your body and choose a high protein and veggie day, this will help you to balance your calorie intake. Typically after a cheat day my body ask to come back to the clean eating habit, I like to include asparagus in my diet in fact if you didn’t know asparagus contains high levels of the amino acid asparagine, making it a natural diuretic.

Workout the day after a cheat day! Most people get the urge to do an intense long cardio session to feel like you’ve balanced out the bad eating. Wrong! Don’t go crazy perhaps just add an extra 20 min of cardio or add a couple of extra sets to your weight-training routine.

Have 15/20 minutes in the Sauna. One of the ways the human body removes toxins from the body is through sweat remember?, also scientific calibrations suggest that a 20-minute session at around 170 degrees Fahrenheit burns over 500 calories. The body’s metabolism speeds up similar to the way it does from physical exercise.

A cheat meal won’t hurt as long as you have a plan to regain control.

How do you regain control from a cheat meal? Do you have any other tips? Let me know in the comment.

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Work It – Digital Scale & Body Analyzer!

If you have read one of my previous articles, Why You Should Keep a Fitness Journal, you know that I would have loved to purchase a Body Analyzer Scale.

I have been looking forward at this purchase from months now and I decide a few weeks ago to go ahead and get one. My choice went on The Vanity Planet Work It Digital Scale & Body Analyzer. It uses BIA (Bio Impedance Analysis) technology which passes an undetectable electrical current through the body to measure your vital body composition statistics. While you stand on the stainless steel pads, Work It not only calculates your weight, but also your body fat percentage, total body water percentage, bone mass, and muscle mass. By monitoring your body’s stats on a regular basis, you can indicate opportunities for growth, and make the changes you need to your lifestyle, workout or daily routine.

Body Fat % – too little or too much body fat can negatively impact your health.

Muscle Mass – loss of muscle can decrease joint flexibility and strength as we age. Tracking muscle mass helps to ensure that weight loss is actually fat and not healthy muscle.

Bone Density – Our bones naturally weaken as we age. Drastic weight fluctuations, as can happen with a crash or yo-yo dieting, may also negatively affect bone density.

Water Weight – Water makes up more than half of our body weight, and ensures that our cells are functioning properly. Maintaining a healthy water weight ensures that you’re losing fat while staying hydrated and healthy.

You can have up to 8 users so one scale will be good for the entire family and you can choose 4 different settings Man / Athlete Man / Woman / Athlete Woman, the athlete setting is recommended for a person having 12 hours or more a week of workout. Here is my first point, I have read in various comments that the scale is quite precise. I have used at first the Athlete Man setting and found out that for me was quite erroneous so I have changed around in Man setting and is much more close to the reality or at least this what I think. In the near future I will make a DEXA Scan so I will be able to compare the values and give a precise judge on the values.

If you are wondering about the price, I have paid 49,99$ plus tax and shipping cost for a total of approximately 64$ some website shows the cost of the scale at 124$ which is just too much for this scale but 49,99$ is definitely a better deal.

The scale comes without batteries, so be prepared with 4 x AAA batteries, however be aware that for some reason the Duracell Batteries don’t work with the scale in fact I had to contact the customer care to get this information and purchase new batteries, I would have been pleased if this information would have been written somewhere when I receive the scale so I would have saved few $$.

Overall I am really happy with this purchase, although I cannot confirm yet the precision of the scale is always good to track your progress.

Do you have any digital scale & body analyzer? Would you love to have one? What do you think on my purchase? Let me know in the comment…

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Source: Vanity Planet Website

Friday Future Blogger – Surprise!

When I woke up this morning I had a wonderful surprise.

You all need to know that in the morning I have not even yet opened completely my eyes than I am already looking at my iPhone notifications received overnight. Well, one of my Instagram notification took immediately my attention.

msarora the blogger behind Journey of life Continues, has featured my blog on her blog – Thank you so much msarora. Go to check out her blog for the full post.

I cannot hide the fact that it was unexpected and I guess this made it more special. I am pleased that somehow my message is getting out there and that you guys appreciate all of this, thanks for the support, thanks for reading my blog, thanks for the comments and to give the suggestions for improvement, every little peace means a lot to me, even when you only press that star.

Now I got a new challenge ahead of me and that is YouTube with a language that is not completely mine but all of this I am sure will help me also in this to grow my English and my vocabulary as this blog is doing to me.

I love you all!

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Jacked Pack Subscription Box Review February 2018

Hi guys and welcome to my second-month subscription box.

If you have read my previous post I’ve never really been a fan of subscription box but so far I am enjoying the Jacked Pack.

So let’s see what I got for March, shall we?

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  • As you can see from the image I couldn’t really resist to the Quest Protein Cookie so I went ahead and I immediately enjoyed  it. I have to say that I was expecting a bigger cookie, however, I cannot really complain either. Total Calories are 250 and 150 are coming from fat which I think are pretty high I also believe is not a good choice if you are on a cutting diet but if you are bulking, I am sure you can fit one of those in your day and enjoy as I did.
  • This time around I only receive one serving of protein but the brand is ANIMAL and flavor is Vanilla which I don’t have at home and for sure will be good for a smoothie or a protein pancakes.

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  • TOPBIT is 100% Plant-Based – 8g of Protein – Omega 3-6-9 Essential Amino Acids and Antioxidants. I have also received a promo coupon with free shipping and 20% off my order in case I would like to purchase more.

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  • Hyde NitroX is a pre-workout formulated to promote pumps, vascularity, strength, mental focus, sustained energy, and motivation. I also got a coupon for a 50% off if I decide to buy the entire jar and this will bring down the price to 30$ for 30 Servings. I never had the PIXIE DUST Flavor before so I am very curious to try. The other available flavors are Lollipop Punch, Blue Razz Popsicle, What-O-Melon, Sour Green Apple, Peachy Oh!, Red Fish Candy, Orange Slices, Cotton Candy, and Cherry Popsicle. Honestly, a quite good selection and I am already thinking to take a jar.

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  • Outlift Amped promotes intense workout energy & power. The ingredient in this pre-workout formula is promising with 8g of Citrulline Malate so I will be very happy to give it a try.
  • Impetus Pre Workout promotes Training Intensity, Alertness & Focus, Muscle Endurance and Better Pump, I got two servings Asian Pear flavor the other flavor would be Super Berry.

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  • 360 Pre Workout Activator, gives you a good energy and seems like to have a great taste however I haven’t read much of good reviews on this one so once I try I can give my honest opinion as well, so let me know in the comment if you want me to update this article after my try.

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  • Skald Oxydynamic Fat Scorcher is a Fat-Burner Supplement, I been reading some good and bad review on this product. The label says appetite control and apparently to some athlete worked and some other not. At one think I can definitely agree is the Intense Energy that this product can give having read the label.

In conclusion, I would say that I like to have a Pre-Workout Supplement rather than take a Fat-Burner since overall the Pre-Workout will help you to shred fat as well but also give that extra boost.

I did really like this month selection and I am excited to try all the samples I got. At first look I would like to maybe purchase either the Hyde NitroX Pre-Workout or the Outlift Amped, I will have a final thought once I will test them.

I hope you guys enjoyed this review, as usual, leave a comment below if you feel like and thanks for reading and support this blog.

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Full Day Of Eating on a Bulk – VLog

Good day lovely people and followers,

this week post will be actually my VLog just published on YouTube this will consist on a Full Day of Eating on a Bulk Diet and the Workout that I have complete that day.

This is my only second video and I am sure that I have made some shooting and post-production errors.

Hope you guys enjoy the video —-> Link

As usual, let me know what you think in the comment.

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Project Genius of A Schizophrenic

Hi guys,

Today post is not one of my usual fitness posts but instead I guess I am just sharing or hosting a blog post for some one else. This is an entirely new situation for me but I am always happy to help people out there specially if it is for a good cause. Few days ago I been approached by the author of this book on Instagram and asked to be featured, so I thought why not? Please be aware that I am in no way affiliated with the author but just a messenger.

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I’m a musician, singer, and songwriter. I currently reside in Austin, Tx. Not that long ago, I walked away from a recording contract with Oscar and Grammy Award Winner, Pharrell Williams, in order to secure my mental faculties after being diagnosed with schizophrenia and depression. I’ve recently written a book about my triumph over the diagnosis. Sprinkled throughout the book are my experiences navigating the music industry and how the diagnosis affected that.

This book is packed with genius insights, as how to produce proper thinking in a vast array of real life scenarios. This book is for entrepreneurs, Millennials, creatives, artists, musicians, the abused in any way, and of course those dealing with mental health disparities.

I’m in need of funds for proper launching and marketing of this unique, exciting, and transformational book.

-Please help support me in my efforts to bring awareness to mental health and suicide prevention through the publication of this book. Anyone who donates any amount whatsoever will receive a copyrited original manuscript of the book.

Grace be with you my friends,

Peace & Love

Follow @Jermaine_Tolbert for more info on how you can support

Here you can donate —-> Link

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Why You Should Keep a Fitness Journal

Let’s be honest, I been there as well in the past and I am sure that many of you are doing exactly the same. Wondering around the gym and randomly selecting machines, exercises and weights. After months only we wonder why we haven’t made much progress, this is one of the reasons why we need to keep a Fitness Journal.

If you want to achieve your goal in fitness such as lose weight, gain muscle or simply tone up it is really important to have a plan and track the progress this will also lead you to don’t give up along the way.

But what are the other reasons you should keep a Fitness Journal? I am sure there are plenty but for me, the followings are the most important:

  • Track the progress
  • Be able to adjust weights to exceed the previous limit
  • Increase motivation
  • Plan rest days in advance
  • Track your Macros

A Fitness Journal doesn’t need to be anything complicated and my best suggestion is to start with exercise and weight track and macros which I believe are the most important one. It can be on your phone, on an exercise book or on your computer. My Fitness Journal is divided into two parts, for track my macros I use MyFitnessPal App on my iPhone and for exercise tracking, I like to have a small exercise book.

Also you want to track your progress on body weight in this case I use a normal scale and record all in the Health App of my iPhone, however, I will not hide the fact that sooner or later I will love to purchase a Body Analyzer Scale which will give me also some other information such as the Body Fat Percentage, Muscle Mass, Bones Density, Water Weight.

I really hope you guys enjoyed this article and that was of an interest. Please let me know in the comment what are your thought and how you keep track of your Fitness Progress.

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My First YouTube Video

This last few days have been a life change game in place. Plenty of things have happened. I have purchased a new desk, received finally my new MacBook Pro which I really wanted and needed since my 10 years old one was on the last restart, purchased a pair of photography lights and started a new project.

Yes… It was about time that my fears were set aside.

I never really felt comfortable to talk to the people, I was and I am always invaded by a mix of feelings such as, insecurity, what the audience will think, how they going to judge me and last but not least why they have to choose me rather than someone else if every one else is better than me?

The take point on all of this is we all are and have something different than someone else, we all have value out there, our words and voice matters and time will make us better – What doesn’t kill, make you stronger.

I remember when I first started this blog I was feeling exactly the same.

Today, February 20th, I uploaded My First YouTube Video, nothing really special to be honest, I have only presented myself and the channel, of course, made some errors along the editing of this first video, but I am really happy to have done this step forward.

If you feel like, please pass by and subscribe, leave a like or a comment I will be extremely happy to see all of you there as well, to support not only me during this Weight Loss Journey but also Who Ever Need Motivation for health first and then vanity  ——-> Watch The Video.

 

My First YouTube Video

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A Timeline Of My Weight Loss Story… To Be Continued

After 15 years at sea, November 2016 saw me moving from my home land (Italy) to the States to follow one of my dreams. Working on land and stay with my family without leaving much longer than what I was doing before – months at sea, however, I still had to pay the price of leaving my parents behind.

Since my teenage years, I always had a weight problem, obesity was in my blood and the only way I could control it was of course eat healthy and exercise. The life on board has always had ups and downs, I always found myself in control of what I was eating the first month but then my poor rest time… the long hours of work and stress was kicking in and healthy eating was the last thing in my brain as it was hard to keep following.

The end of April 2017 after me and my wife were settling down in our new city, in our mail inbox a post card promotion was inviting us to have a look to one of our nearby gyms, we both thought why not to pass by and see what they have to offer?

Here we went and as you can imagine my fitness journey begins.

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    April 2017…

In this first picture, I was a little over 80 kilos, OMG, I very often look at this picture to remember what I looked like but also to see how much I have progressed in these months and how I look now in less than one year. Here is something that I want to say to all of you out there: this process takes time and you guys need to understand that is not an easy fix or something that you can do in couple of months and then be back on what you were doing before. This is a Life Style Change and the earlier you understand this the better it is going to be for your mental health and future results.

img_2158.jpg    JULY 2017…

Three months had passed from that beginning, I had lost about 10 kilos, I was feeling much healthier and I was very happy with my overall progress.

I will not hide that during these three months I had been very disciplined on my diet however some days where more difficult than others.

My secret…….?

…was planning milestones for cheat meals. When I was getting to a certain weight then I would reward myself with a meal that I normally could not have but also I was making sure that before that meal I was doing my workout, if not all of it then at least the cardio – in this way I would not store all those calories as a fat but they will have helped me with the post workout recovery.

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Today after 10 months from my weight loss journey beginning, I weigh 65,5 kilos and I know I still have a long way to go but I am at the point where the kilos don’t count that much any more, my body is changing and I like the way it is progressing, the fat is been replaced with lean muscle and the overall process is still in progress.

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I have learned a lot until today, from nutrition, new recipes, macros and what to choose in the grocery stores or leave behind. Yes, I am still learning and while doing so I love to share my experience with you all, perhaps some one of you can find the right inspiration for your journey too!

Do I like my new lifestyle after all this time? Yes, definitely and cheat meals taste even  better since this is usually the kind of food that you don’t eat every day.

Well, this is my little story so far, but also the story is continuing and I am happy you all are a part of it.

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Life Update

This week so far has been hectic, gym class, workout, meal prep for the week, grocery, new haircut, working shifts and engaged on another little extra project which I will talk about later in the days.

The GRIT class on Sunday was fun with these amazing people in the picture since there are not too many people in the class so far the goal at the minute is to focus on achieving a good technique and form, I believe this is the best place to start.

I love to meal prep for the entire week or at least for all the days I know I will be extremely busy. Honestly, if I wouldn’t have this approach, I would not be successful with this lifestyle change.

I couldn’t handle anymore my “long” hair, so I decide to go for a clean and short haircut, I loved the idea to have long hair but every time I was dressing a cup I was feeling messy and couldn’t control it.

As usual, if you like to know anything or wish me to talk about anything in particular make sure to write in the comment.

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4 Ways To Manage Delayed Onset Muscle Soreness (DOMS)

I know I been there, well actually I have to say I am there too, after an intense workout is inevitable the pain on your muscle which you don’t really feel at the end of your workout but is there ready to hit you the morning later when you wake up for the start of your new day. If you didn’t know this is called delayed onset muscle soreness or abbreviated DOMS and the cause is the micro-trauma we get to our muscle during the workout. This also means that more intense the workout is and more DOMS we will have.

Although there is not a magical cure to avoid the pain, there are for sure some tricks you should know to alleviate the pain and accelerate the recovery.

In the end, always remember that NO PAIN NO GAIN!

  • Food After Workout

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Right, this might be quite obvious, but I can assure you that many still get this wrong. After we damage our muscle, the recovery is very important. A good general rule is to eat a small meal within 30/45 minutes the end of a workout session. All you want is protein and carbs.

  • Sleep

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Most average people need between 7 to 8 hours of sleep. If you exercise regularly try to make this as a habit. Listen to your body and get your sleep, it is during your sleep that the damaged cells are going to be restored. I also make sure to have some high protein food to help the recovery before bed.

  • Cardio

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I am sure that on this one you would say! Are you crazy or what? Especially if the day before it has been a leg day. I know how much is hard to start a cardio session, especially the day after a leg day when you can barely walk, but believe me, after the first 5/8 minutes you will be fine and the day later you will be pleased.

  • Hot Bath With Epsom Salt

Epsom Salt

Epsom Salt contains magnesium that can be absorbed through the skin that will help to reduce soreness and improve muscle function. The bath will also help you to relax and sleep better.

How you guys manage DOMS? Do you have another trick to add to the list? Please share in the comment.

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1000 Instagram Followers – Men’s Health & Lifestyle

I need to say this, I cannot really control my self from the excitement and happiness all together. Within 24 hours I not only hit the 100 Followers on my Blog but today I have seen 1000 Followers on my Instagram.

I am so happy and I cannot really express how much joy I have for this.

If you have not yet done so don’t forget to follow my Instagram account since my latest inventions on nutrition, news and good vibes are all there first.

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