The Mind: The Greatest and Strongest Muscle?

WHATS GOING ON TEAM MANIMAL!!!!!!!!!!!!!!!!!

Manimal here (as you already knew that), it hasn't been as long as the last time we spoke, but its been a hot minute. Not much has changed since the last blog, but I have just been doing a lot of thinking of ways in which we can all become better in our daily lives in and outside of the gym. What I am talking about is having a POSITIVE MINDSET and not allowing the NEGATIVE thoughts to become part of our daily lives

Positivity, it is something I try to preach on a DAILY basis. When you are in sync with your mind and body in a positive manner, GOOD things happen. But when there are negative aspects around, you will suffer, mostly your time in the GYM and your body will show the affects of the negativity. If you cannot keep it together mentally, day to day, workout to workout, then you will suffer. You will not GROW, you will not become a better YOU, you will remain the same, or even worse GO BACKWARDS.

If you have positive thoughts all day, that you are going to have the BEST workout in the world, do you know something. You will. You will break through plateaus, you will move more weight than last week, your body will CHANGE. Why? Because you already have created in your mind that you are going to win, that you are going to succeed in the gym.

But on the FLIP side. If you going into the gym and go "I'm too tired today, my body hurts, I didn't eat enough, I DON'T want to workout." You know what you should do. GO HOME. Get the HELL out of my gym, because with all of those negative thoughts and energy you have already lost. And eventually that negative energy is going to seep out of you and come into my world and I will not have it. The types of people that I hate are the ones that go. I really want to change the way I look, but I am too tired to go to the gym. I just don't have the TIME. Well you know what, make the damn time. Its not that hard to find 1 hr a day to get into the gym and change your life. Granted, I know people want to have personal lives and not just be inside a gym all of their life. But 1 hr a day to benefit your HEALTH, is worth a lot more than living a life in negativity and feeling sorry for yourself when you have the resources to change it.

I hope this wasn't too much of a rant. But if somebody wants something SO BAD, they need to think positively. Set goals for yourself. If you want to lose weight, go I want to lose 10 lbs this month rather than I need to lose 80 lbs by January. Its a life of NEEDS and WANTS. Positivity and Negativity. THE HAVES and HAVE NOTS. Remember that. Wake up every morning and think positive thoughts and good things will happen.

Evan Centopani Road to the Arnold (Playlist)

I want everyone to check out the above playlist. It is by one of my favorite bodybuilders, EVAN CENTOPANI. It is documenting his last prep he did for the Arnold Classic, in it he talks about being positive, having the right mindset, doing what feels right for YOU and not someone else. This is what the MANIMAL does on a daily basis. I do what feels right for ME in my life, not what everyone else says I should do.


So GO OUT THERE, THINK POSITIVE, DO THE RIGHT THING and your body will follow! I promise!!!

UNTIL NEXT TIME,

MANIMAL OUT

This Fire BURNS....

What's going on Team Manimal, its BEEN A WHILE, but I felt like I needed to do this.


I hope everyone has been training hard, eating clean and doing your work in and out the gym. Many things have changed for the Manimal, especially my diet and my training. Right now I am in full growth mode as I get ready for my NPC (National Physique Committee) debut in 2013. I've got some growing to do, but before I get into that I want to discuss some of the things that I have come across to help me get the most out of this ON SEASON. There is a FIRE BURNING INSIDE of me right now. A FIRE to be a better MANIMAL in and out of the gym every single day

"There are a 1000 ways to skin a cat." This old adage says a lot to those who try to have a healthy lifestyle, because as everyone knows and what I have even said. There are a 1000 different ways in which you can approach your diet and your own training. You need to figure out what works for YOU, not what works for some random guy at your gym, or what a magazine tells you how to eat. The thing which I preach the most to people that I work with and help is LISTEN TO YOUR BODY. If your body wants a certain food (that is CLEAN) feed it that, but make sure YOUR DIET is suited for YOUR BODY. Nothing some cookie cutter diet that a "guru", a magazine, or even a forum created thinking that is what you need to grow. Do research, find what foods work right for your body, and just KEEP AT IT.

Right now, this is what my meal plan is:

Meal 1: 8 Egg whites, 2 yolks, 1/2 cup of ground beef

Meal 2: 1 cup of plain greek yogurt (0% Fat) with Handful of Almonds (Mixed with Splenda and Cinnamon)

Meal 3: 6 Oz of chicken, 2 cups of Spinach and a table spoon of EVOO

Meal 4: 7 oz of chicken, 1 cup of green beans, 1 or 1/2 red potato

Meal 5: 6 Egg whites, 2 Yolks, and 1/2 red potato (pre workout meal)

Meal 6: 50 g of Whey Isolate

Meal 7: 10 oz of Tilapia (or 8 oz of beef - leg day), 2 cups of mixed oriental style veggies, and 1/2 cup (or 1 cup on leg days or higher carb days) of Jasmine Rice

On the day I just train Arms I drop the carbs from my meal 5 and 7

And Sunday is lower carbs with no carbs until my night meal as I just do cardio and abs that day!!!

The reason that I am having my carbs later in the day, is so that my workouts and recovery are fueled by them, and I do not have excess storage of carbs in my body (which can lead to un wanted fat gain). This is what I have been doing for the past 2 weeks and I must say, recovery is at an all time high and strength and muscle gains are THROUGH THE ROOF.

I am still playing around with it and I may add another meal in the next coming weeks, but right now I am enjoying this diet very much. 

The workouts have changed now as well to go along with the new diet. I am doing a very HARDCORE, HEAVY WEIGHT, basic movement workouts, and I have even dropped down the amount of time in which I am in the gym. I get in, get out and GO HOME....mostly go home tortured and barely able to move. Which in MANIMAL land, means it was a job done well. I go into the gym with ONE PURPOSE....DESTRUCTION. 

While this is what the MANIMAL DOES, I do not recommend doing what I do, unless you have proper nutrition and the correct mindset when going into the gym. If you just want to lift to look good for a club or the beach to impress others, then THE MANIMAL ZONE is not for you. But if YOU WANT TO GROW not only physically but also mentally and being a better person. Then follow in my footsteps. Listen to your body, feed it when the clock says a time not when your stomach tells your, get in and do your workouts. CONSISTENCY is what leads to growth.....not putting the gym off because you just weren't feeling it. When I go into the gym, I take all that ANGER, all the RAGE I have in my life and I unleash it. 

But besides the gym, you need to have a FIRE BURNING INSIDE OF YOU in all matters of your life. I want people to remember. Yes, THE GYM is my life....but it is not my whole life. I do have a life outside of the gym. I have friends and family and even responsibilities (I do have a real job, even if some people think not haha). But while the FIRE BURNS inside of me to grow as a MANIMAL, you also need to have a FIRE that burns inside of you to become a better person in this world. Go out and do the best that you can.

What I want to get across to EVERYONE is that no matter what your goals or dreams are in life. YOU need to believe in yourself. YOU need to light your own fire, and not rely on others to get your ASS in gear, because remember your either USE IT or you LOSE IT. 

UNTIL NEXT TIME TEAM MANIMAL (and it will be SOONER than later)

Go HARD or Go HOME!!! (Do You Have What It Takes?)

Whats up ladies and gents of TEAM MANIMAL!!!

It has been a while since my last update, many things have changed, and I have even learned a few new things that I would love to share with you all. Everything that I write in my blogs and updates can be used not only in the gym and standard fitness infused lifestyles. But also for individuals who just live normal, everyday lives. We all know that that the MANIMAL is FAR from normal; and I live with the life belief that you either GO HARD or GO HOME!!!!

Go HARD or Go Home!!! What does that mean to you? What feelings does one get when they read those 5 words (almost a sentence haha). For ME, it means leaving everything on the table; If it be in the gym, at work, I need to make sure that after it is all said and done. I did everything HUMANLY possible to accomplish my goals for the day. For me, that means going into the gym with a purpose, to make every gym session better than the last. NOW, that does not mean I am there to socialize, to know about my friends days, to know about the drama that is part of their lives. I am there to prove to myself that I can do anything and everything to win.

This means to go into the gym and just do a BASIC, no frills workout. None of this CROSSFIT Bullshit that I see all this little sissy people doing. I mean hardcore, blood and sweat on the floor workouts. Screaming out in pain as the veins pop all over, and sweat runs down your face. There is no reason to over think a workout; no reason to do anything fancy. Stick to the basics, Squat (or leg press depending on what you are able to do), deadlifts, barbell rows, presses (military, bench, etc.). DO THOSE and you will grow like the Manimal. Just follow the rules of KISS: Keep It Simple Stupid!!!!!

Now one's workout depends on what your goals are; bodybuilding and power lifting would train completely different than someone who is going for an over fitness and health goal, and I get that. But even so, you need to make sure you get your meals in, you are well rested and you leave nothing on the table once you get into the gym. Train SMART not cocky. Lift HARD but strict, and ALWAYS keep your eyes on the prize.

Everyone asks me what my overall goal is, and that would be to win a bodybuilding show. But that is my long term goal, I also have short term goals that I set for myself either bi weekly or monthly and that is the bread and butter of MANIMAL training my friends. For me, it is either a strength goal, a body goal (such as arm size, chest, etc.) or an weight goal. This way I KNOW I am training the way I need to train. If I am cutting, I try to lose around 2 lbs a week (while gaining size I shoot for 1 lb a week). When I do this in a slow steady fashion, I know that I am either losing FAT or gaining MUSCLE. Now, this is what works for the MANIMAL but you need to figure out what works for you.

Remember, no matter what. No matter what life throws at you, YOU CAN OVERCOME IT. You always need to think positive and stay strong. Once a negative thought comes into your head, you doubt yourself and your actions. People around you influence what you do, and you lose your path. You might have paid your costs, but you are no longer the boss of your own reality.

ALWAYS do what you feel is best, listen to your heart and your mind will follow.

Until next time!!! Keep going hard or just go home, because you are taking up space in my gym!!!

TEAM MANIMAL TAKING OVER!!!!!!!!!

FEEDING THE BEAST!!!!

What is going on Team Manimal!!!!!!

Many things have gone on since the last time we have spoken, life has a funny way of going up and down. But the one thing that stays the same in my life, is the IRON.

No matter who comes in and out of our lives the IRON is always there. Henry Rollins (yes the musician and actor) has a great quote in relation to the iron:

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."


And that right there is the TRUTH. The IRON is always there. But that is not what this topic is about. Today's wonderful entry in the MANIMAL ZONE is about nutrition, and the proper ways one must feed their inner beasts in order to get a full benefit from what is done in the gym.

The first thing that I want to get across to everyone. No matter if you are losing weight or gaining mass and trying to get to MANIMAL STATUS. Is that you NEED TO EAT. You want to grow big, EAT. You want to lose weight, guess what EAT. Right now, you are going how does that make sense. Should I starve myself? Should I make myself not eat food in order to look good...WRONG. 


You need to feed the beast within yourself, in order to get what you want out of your system. But I am not saying go out and eat McDonalds if you want to put on size, and do not just eat celery and tuna if you want to lose weight.


What everyone needs to do is have a proper amount: PROTEIN, FATS and CARBS within their diets. But also, you need to listen to your own body. When your body is hungry, feed it. When you feel like you are going to throw up...SLOW DOWN.

Any proper bodybuilding or fitness regimented diet should be broken down between 4 to 7 meals a day, and I am not talking about HUGE thanksgiving day feasts. But meals that satisfy the cravings your muscles have and metabolism needs in order for YOU to get your body to do what it needs to do. You also need to break down those meals and eat them within 2 to 3 hours of the last one.


In the beginning it is very difficult to do. But hey, being healthy and a bodybuilder is not an easy task. Its basically like a second job. An each meal should have a form of protein in it; whether it be chicken, lean cuts of beef, eggs (mostly the whites), fish, and even a protein shake. Depending on your overall goals, each meal should have a combination of fats and or carbs. 


I for one am not a huge fan of carbs (in the offseason or even contest time), but I do feel carbs do have there places for some and certain individuals. But again, you need to listen to your body. If your body wants carbs, then give it carbs. But if you feel better on a protein and fat meal, then have that

Now, I know all of you are going, but Manimal, what do I have to eat in order to get to Manimal Status, what should I do to feed my beast. Well, you are in luck, I am going to give you a list of foods you should eat, and foods that you should stay away from. That way, if you are having any trouble figuring out what do eat, then you the list for you.


Protein:
-Chicken, Fish, Lean Cuts of Beef, Tuna, Egg and Egg Whites, Protein Powder, Greek Yogurt, Peanut Butter, Turkey, Pork (give or take is ok to have once and a while)


Carbs:
-Oatmeal, Brown Rice, Potatoes (Does not have to be sweet, try each and every kind out there and see how your body reacts; my body does not digest Sweet Potatoes very well, but then I switched to a white potato and I saw tremendous growth), Whole Wheat Bread, Quinoa (very high in protein as well), 


Fats:
-Peanuts, Peanut Butter, Almonds, Extra Virgin Olive Oil, Mac Nut Oil, Fish Oils, 


Other foods you can eat:
-Veggies (Fresh or Frozen does not matter). I myself am a fan of spinach, peppers, broccoli, etc. Green veggies are the best in my book.  


Foods not to eat:
-Anything out of a box, anything "man mad" (condensed soups, boxed meals), fast food, junk foods (like candy, chips), soda.


If you eat crap, you are going to look like crap:

Think of it this way. Your body is a temple. Would you want to build and support your temple with the best materials out there, or would you want to put it together with crazy glue and Styrofoam. This is the world of health and fitness, if you want to grow EAT, and if you want to lose weight, what do you do....EAT.


No matter where you go, you can find healthy options to eat, even at a fast food joint such as McDonalds. Just stick to your gut feelings when it comes to food, see how your body reacts and always think positive.




"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." Harriet Tubman


Now, remember. Dieting, like Rome, doesn't happen over night. It is a process. Remember it takes time, and you just need to stay positive. Always use the mirror, because they will never lie to you. Take your time, think positive, and eat clean. This is how you get to MANIMAL STATUS!!!




Until next time!!!!!

MOTIVATION and DREAMS

What is going on Team Manimal? This is my first entry of many in the world of the Manimal Fitness takeover!!!!!

Since this is the first entry, I felt that there were many different topics that I could discuss that would help out others (not only in the world of bodybuilding) but also to help just regular individuals with their weight loss or gaining goals. The topic that I wanted to discuss first was the topic of MOTIVATION and what that means to me, and how I am continually motivated day in day out.

There are many different ways that one is able to get motivated. By the way they feel, by what they see on the scale, even from what other people say about them and their physique's. But for me, motivation comes from the inside. From seeing where I came from to where I am today; that is pure motivation in my eyes.

Let's take a look at three pictures. The time frame between the three is about 6 years. In 6 years I went from an overweight, gym noob....to well this:

This is what motivates me for one thing. Seeing the goals and dreams that I have established for myself finally taking over. The time spent in the gym, the meals that I have eaten, the shows that I have dieted for. I am motivated by becoming almost like an artist; taking a body (like a piece of clay) and molding it into something that I view as perfection (which if you know me, I am FAR FROM IT)

The inner goals and dreams that I have inside of me are what motivates me to get out of bed everyday and succeed to do my best. To bring myself into the gym day after day and put in the time and hard work. Not many people can say that do that. Not many people even have goals and dreams such as the ones that I set for myself. The most constant complaint that I hear from people is: "I do not have enough time, to do what you do." Really? You don't have an hour out of your day to go to the gym and put in the hard work it takes. But you do have time to go out and party and drink to excess. That is the difference between my dreams and the dreams of others. I choose to think outside of the norm, to be different. To be a MANIMAL.

"You see things; and you say, 'WHY?' But I dream things that never were; and I say, 'WHY NOT?" - George Bernard Shaw.

I read this quote and I agree 100%. I dream that I am going to become a professional bodybuilder or at least an individual in the fitness industry. Do you know how many times I have told an individual that and they say no you won't. 'You aren't big enough, you are too old, you will never do anything' and I just look at them with a smile. For they have already ended their goals and dreams because they doubt others. I believe that anybody can do anything they set their mind too.

Everyone has a reason for why they do the things they do. Mine is to become a better person every single day. I need to know that after I have left the gym. After every rep, every set, every brick that I have laid. I am on my way to becoming the best I can be.

This right here is a great pic of Evan Centopani. It shows how he went from an overweight child

to a MONSTER on the professional bodybuilding stage. He had his dreams and goals

he did what he had to do, in order to reach them.

I know what motivates me! I know what drives me. I know what my goals and dreams are, and I am on my way to obtaining them. I am on my way everyday to become the man I want to see in the mirror and on the stage. 

What about you? What motivates you? What are your dreams?