Ray Galauski, Personal Trainer

I literally ate redvines and soda just to hit my daily carb intake… getting lean does require starving your self and doing grueling HIIT routines or hours of cardio….

Chest and Back Day… been going light all week kind of a de-load… I listen to my joints… when they start talking to I back off for week lift lighter higher reps to get some blood flowing let my body heal and get back after it next week…

Took Blue for a hike up Taylor Mt. for active recovery after leg work out…

Arms and shoulders on the Agenda...

running a 4 days on 3 days off training split...broken up how ever I need to based on schedule and level of soreness...

Its not necessary to run my body into the ground 6-7 days a week to get results...

Legs stay sore….

Chicken breast (canned) Protein
Rice - Carbs
Butter- fats
All measured to stay in my allotted macros…

Yep!! Pancakes!!
Nope… not a cheat day either…

Being fit and having abs doesn’t always have suck and eat chicken breast and broccoli…
Eat the foods I like as long as I stay with in the calories and macros set by my trainer…

This is what your macro tracking should look like every day to get optimal results

Hitting all your set macros with in 5 grams

Accurate tracking provides the necessary information on what the next move is toward attaining what we say we want!!

Yay my vitamins and supplements came in…
Multi-Vitamin
ZMA (help with sleep recovery)
Quadracarn (Anti-aging Testosterone…)
Yes fellas it helps with “that stuff” too…

Want to give a shout out to my coach/trainer/mentor...Ray Binkowski... ocbmidweststates.com he's a an amazing coach.

Im getting the best results Ive ever had at 51 years old staying lean, gaining muscle and eating a ton of food...

Yes Im a coach/trainer and yes.... I have a coach/trainer

The best teachers are always learning.

Sharing information from my coach

Muscle is 70% water…there for soaking in sauna’s and running miles wrapped in plastic garbage bags is actually counter productive to fats loss… this will only lead to small flat muscles…

Water loss is mainly appropriate when needing to make last minute weigh in for competitive events…

As soon as you rehydrate the weight comes back….

Eating the appropriate amount of Protein Carbs and fats while regular resistance training is the best recipe I have found burning fat while building lean muscle…

Shoulders and Arms in the am
Afternoon hike with at Taylor Mt. Now it time to clean snake cages…Awesome day!!!

Up early for a conference call hosted in Georgia… maybe I’ll go get in my workout afterwards since I’m up…

Gotta get them calories in.., Eating more than ever, some days staying up late to hit all my macros

My coach scolded me for not eating my fruits and greens… so here we go…

Rest and relaxation today… Maybe front squats this evening… maybe not … diving tomorrow so I don’t know if wanna blow my legs out tonight…

Core does not need to be some crazy grueling cramp causing abb session…

Got it done… now it’s time for abba then another meal…

Finding every reason not to go to the gym this morning… Anyone else afflicted by this…?

I find a lot of of easy to understand tips and info from PN Nutrition most of to is free too... for instance...

[Infographic] 25 ways to eat well on the go. Traveling for work? Going on vacation? Running your kids from soccer game to violin practice? Being away from home is one of the most common nutrition challenges I hear about. So I asked Precision Nutrition’s coaches for the tips and tricks they use to eat well on the go. Below, 25 ways to do stic...

Why am I putting this off…? Cause it Sucks!!! I hate leg days!!!

Even the dogs are on a meal plan around here!!!

I’m often asked about supplements that are naturally testosterone boosters. These were recommended by my coach and have been a game changer for me at home and in the gym…

I take both the ZMA and Quadracore.

beverlyinternationalstore.com

Here is where I’m getting most of my Omega-3 fatty acids

Carlson - The Very Finest Fish Oil, 1600 mg Omega-3s, Liquid Supplement, Norwegian, Wild-Caught, Sustainably Sourced , Lemon, 16.9 Fl Oz The Very Finest Fish Oil in lemon flavor has received numerous awards for its taste and quality. To ensure maximum freshness, The Very Finest Fish Oil liquid is closely managed from sea to store. We source the highest quality, deep, cold-water fish using traditional, sustainable methods. The Very...

Leg day # 2…the first part is a grind… after that’s it’s all down hill…

Shrimp and Rice!!!
Clean carbs and lean protein…
I went a little heavy on the hot sauce!!

Legs are still pretty sore form 2 days ago

1. 3 Supersets: Machine Adductor/Abducotrs
2. Angled Leg Press 4 ladder sets x 25,20,15,10 Increase weight
3. Back Squats 4 ladder sets x 25, 20, 15, 10 Increase
4. 4 Supersets: Leg extension / Leg curl
5 3 Supersets : Seated Calf raises / Standing Calf Raises...
..Maybe I take Blue for a hike instead of Front squats today....

6:30 am Easter morning leg day
Front Squats
Goblet Squats
Romanian Dead lifts
DB Split Squats
Back Extensions
Calf Raises
BREAKFAST!!!!

Some nights I’ve had to stay up late to hit all my calories… Im eating more food than ever, and foods that I like while burning fat and gaining strength… No Cardio all weights and eating the correct combination of Protein Carbs and Fats…