Fit4Life-George's Personal Wellness Blog
Motivation and Solo Living. My new life for rest of life. I will seek happiness every chance I get.
Riding Solo Alpha Male- Middle Branch Park.
10/06/2023
Starting today, I will post my alone adventure. I will post goals and solo accomplishments. On 6-9-23 I accepted being an alone Alpha Male. Do what I want alone. If I get friends or joiners along the way, it will be considered a plus.
I want to run a 10K first!
23/08/2022
I want to aim for 190 to 195 lbs of lean muscle.
27/10/2021
Shoulders
For those tough conversations.
19/09/2021
Vegetable Meal Prep- You did it all last weekend. 👏👏👏👏 This influenced me.
Squats - Making more Butt! 😂
Big arms - Do Triceps!
29/08/2021
https://www.instagram.com/reel/CSW7G0FhJQX/?utm_medium=copy_link
Watch this reel by fitnessfreaks_boys on Instagram fitnessfreaks_boys • Original Audio
Stomach
Words from FB Friend Sal McBrown. 🗣
I hear you. I learned alot over the years, and stopped many of practices that were gospel years ago. A big one, bulking and cutting. You can grow muscle without losing all condition. Just takes longer.
I’m no trainer, but have been living this lifestyle for 38 years. This is what works for me.
Diet and weights work! It just takes time to see results, then you must maintain them 24/7. Years of work be derailed with an injury or illness so there will be ups and downs. Right now im on an up, no injuries since 2018.
My meals are spread over 6 meals. 4-5 okay too.
No carbs for meal 1, three egg and spinach omelette.
Then Protein, carbs and good fats in meals 2-6.
Ab work at the end of every weight training session.
For abs, I use an abdominal coaster.. no weights..just squeeze and hold at top of each rep..negative on way down. 3-sets 15-25 reps. 10 minutes and you’re fried.
Some abdominal coaster tips:
I vary between left and right side twists to work the serratus and intercostals.
Start with a lower position on sled crunching legs upwards on first half of reps. Then use elbows to stay high up on sled to crunch legs up towards you on second half of reps. This targets both upper and lower abs. You will feel the difference.
Adding weight here will build your abs so i personally avoid it. You don’t want a thick waist.
Don’t forget the serratus muscles!
Straight arm pulldowms hit your core, serratus, lats, and triceps. Definitely a game changer.
My workout schedule:
4 sets 10-12 reps (me)
3 sets 8-10 reps (recommended for)
Day 1 - Legs, abs
Day 2- Chest, biceps abs
Day 3- Back, triceps, abs
Day 4- Traps, shoulders, abs
Diet
I’ll be posting some meal cheats I use to eat what i like, but stay relatively cut year round. Not shredded.. but cut. It’s liveable.
Cardio? I hate cardio.. lose way too much muscle size. When i do cardio, i go with a treadmill at full incline, and walk quickly for 10-15 minutes. It’s a killer, so you may have to work your way up to a full incline.
Water
I drink about a gallon a day. No fruit juices or diet soda. Still sugar!
Alcohol -
I love beer! But If you want abs you need to stick with low carb alcoholic drinks like a Sauvigon Blanc, or straight vodka, light or zero alcohol beer once in a while.
28/12/2019
Must get motivated. Am I waiting to January 1st?
08/12/2019
Today, I set up a Fit4Life blog.
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