ninerbuff Member

Hey gang, "I like myself unconditionally!" Happy weekend! Close store tonight. Been awfully slow. When I left at 5pm yesterday after opening the store, I rang up a total of $38. Cardio: walk/run (250 calories) Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6 Assessment: Poke…

Hey gang, "I like myself unconditionally!" Happy TGIF! Shipment day. Likely another slow day. . Cardio: jog/walk- 3 miles (350 calories) Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6 Assessment: Lean Cusine Asian noodles with beef

Hey gang! "I like myself unconditionally!" Happy Thursday! Really slow yesterday. Hopefully not today. Cardio: Walk/jog- 260 calories Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6 Assessment: Lean Cusine steak portabello and broccoli

Hey gang! "I like myself unconditionally!" Happy Humpday! Just a regular Wednesday. Thank god the Warriors pulled it off last night! Cardio: jog/walk- 30 minutes (300 calories) Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6 Assesment: Alfredo pasta with chicken and broccoli

Yeah that's ENTIRELY a fallacy about not being able to do cardio if not lean. Look at NFL Lineman who can run a 5.0 40yd dash, play an hour of football pushing, shoving, running at high intensity? MMA fighters aren't all lean and have good cardio (or else you lose). Same with heavyweight boxers. And it's not an attack on…

Golfers and tennis elbow for the most part is a GRIPPING issue. So USE STRAPS for anything that you have to hold onto when you PULL things: IE rows, curls, pullups, etc. The less you have to grip, the less the pain. Hypertrophy happens with overload but if you keep overloading with injury, it WON'T heal. So just workout to…

Motivation comes and goes. Somedays you're really motivated to do well and some days you're "NOT TODAY" due to something more important or overwhelming. Your mind is directly linked to how you're motivated. Things like lack of sleep/rest, high stress, demanding jobs and time constraints usually are things that DEMOTIVATE…

Hey gang, "I like myself unconditionally!" Happy Tuesday! Off today. Do a little cleaning and likely mow my lawn. Then hope that the Warriors win their playin game tonight. Cardio: Walking/jog- 260 calories Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6 Assessment: Lean Cusine…

Hey gang, "I like myself unconditionally! Happy Monday! Start of a new week! Just doing my regular Monday stuff for work. Cardio: Walk/run- 2 miles (200 calories) Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6 Assessment: sushi for…

Hey gang, "I like myself unconditionally!" Cardio: Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6 Assessment: Lean Cusine shrimp alfredo

Most fitness influencers have routines that aren't practical for the average person. Ashton Hall is popular right now. His daily routine is BS. And to claim he's "natural".🤣 The issue is with the gullibility of followers. A.C.E. Certified Personal and Group Fitness Trainer IDEA Fitness member Kickboxing Certified…

Leave your underwear on top and see if it happens. A.C.E. Certified Personal and Group Fitness Trainer IDEA Fitness member Kickboxing Certified instructor Been in fitness for 40+ years and have studied kinesiology and nutrition

Squat yes. Because there are so many instances where you need to use them naturally. Sitting in a chair and getting up, in and out of a car WITHOUT having to pull yourself out with your arms, up and down from the toilet etc. One of the things that we've noticed in fitness is that many females squat much better than men…

Hey gang, "I like myself unconditionally!" Happy weekend! Close store tonight. Will hopefully get some strong business. Cardio: walk/run (250 calories) Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6 Assessment: Popeye's Chicken sandwich for dinner. Haven't had a fast food…

Hey gang, "I like myself unconditionally!" Happy TGIF! Shipment day. Likely another slow day. . Cardio: jog/walk- 3 miles (350 calories) Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6 Assessment: Lean Cusine spaghetti and meatballs for dinner.

Hey gang! "I like myself unconditionally!" Happy Thursday! Lol before I left yesterday at 5pm, I had a total of 13 customers and $155 in sales. Didn't even cover my hourly. Let's see how it goes today. Cardio: Walk/jog- 260 calories Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6…

Hey gang! "I like myself unconditionally!" Happy Humpday! Just a regular Wednesday. Hopefully a good day for sales. Cardio: jog/walk- 30 minutes (300 calories) Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6 Assesment: Beef pho for dinner.

Hey gang, "I like myself unconditionally!" Happy Tuesday! Off today. Had a molar pulled because it was cracked and likely let bacteria get into my gums and cause an infection that deteriorated the bone. Well at least both sides are now symetrical.😂 Cardio: Walking/jog- 260 calories Strength: chest- Hammer incline bench,…

Glad you were able to do it and be safe!!!

Hey gang, "I like myself unconditionally!" Happy Monday! Start of a new week! Just doing my regular Monday stuff for work. Cardio: Walk/run- 2 miles (200 calories) Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6 Assessment: Lean…

Hey gang, "I like myself unconditionally!" Cardio: Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6 Assessment: Salisbury steak and macaroni for dinner.

Simplistically, figure out how many calories you need to eat a day. Then what percentages of macrontrients you want. Most people do 40c/30p/30f. So for instance if your total is 2000 calories and 40% of that needs to be carbs you just multiply 2000x.40= 800 calories for carbs. Each 4 grams is 1 calorie so then divide 800/4…

Any way you can post a video of you doing a squat? A.C.E. Certified Personal and Group Fitness Trainer IDEA Fitness member Kickboxing Certified instructor Been in fitness for 40+ years and have studied kinesiology and nutrition

Hey gang, I like myself unconditionally! Happy weekend! Closing tonight. Hopefully somewhat busy so I'm not bored to death like the last couple of days. Cardio: walk/run (250 calories) Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6 Assessment: Poke bowl for dinner.

Hey gang, "I like myself unconditionally!" Happy TGIF! Shipment day. Should keep me busy after a crappy sales day yesterday. Cardio: jog/walk- 3 miles (350 calories) Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6 Assessment: Leftovers for dinner.

Hey gang! "I like myself unconditionally!" Happy Thursday! I felt like crap after 1pm yesterday. I think I have a cold and ended up going home early. Will work today but be low key. Cardio: Walk/jog- 260 calories Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6 Assessment: Lumpia…

Hey gang! "I like myself unconditionally!" Happy Humpday! Just a regular Wednesday. Will get in early so I can get a short walk in the mall since it's raining outside. Cardio: jog/walk- 30 minutes (300 calories) Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6 Assesment: Lean Cusine…

Hey gang, "I like myself unconditionally!" Happy Tuesday! Off today. Not exactly sure what I'll do because it's raining today. If it clears up I'll walk outside. Cardio: Walking/jog- 260 calories Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6 Assessment: Lean Cusine Salisbury…

You aren't going to significantly change much in 30 days. Even with the most on point strict diet. You can lose weight (from 3-7lbs on average) but weight loss DOESN'T always equate to fat loss. And you CANNOT CHOOSE where to lose fat unless you're willing to do it by surgery. Eat a calorie deficit, add in a little…