Friends like Mike are rare.  While I've never met Mike in person, only knowing him through his blog comments, blog posts and emails that we exchange with each other, Mike has been a tremendous source of support for me throughout my journey.  His unfailing support has given me alot of motivation.  There are honestly times when I'm at the gym and I think about Mike's workouts and I push myself even harder.  He and I have shared personal issues via email and we try to support each other in every way.  It is a great feeling to have a friend like Mike.

When you feel like giving up, take a trip around to the other blogs.  Read about what everyone else has gone through and how they've overcome those issues.  Learn from their mistakes and successes.  You can do it if they can do it.  It just requires perseverance on your part.

There have been times during my journey that I have felt like giving up.  It gets to be too much.  I feel like I can't keep it going.  At those times the other blogs help me tremendously.  Those are also the times that the blog comments I receive change my attitude.  I realize that it isn't too much and that I can keep it going.  I then put one foot in front of the other and continue the journey.  Yes, it is never easy to make the right choices, but the right choices are what got me here and so I must persevere.

This is a journey and with any journey you have to keep your eye on the prize. 

I have found over the past year that strength can come and go.  It is what you do with yourself during times of weakness that really matters.  You have to avoid behaviors that will undo what you have already done.  Frankly, I believe we all go through periods where our behaviors don't propel us forward, but that is not as disasterous  as behavior that sets us back.  A holding pattern is never desireable, but it is ok as long as we don't fall backwards.

Nutriton

I am currently trying to pack on alot of muscle without packing on alot of fat.  I am using a form of carb cycling, but not really a strict form of carb cycling.  I start off every week with a single day of 40% carbohydrates, 40% protein and 20% fat.  I move into a single day of 35% carbohydrates, 35% protein and 30% fat.  The idea here is to keep the protein high and the fat high because fat increases testosterone production and I want that in order to help build muscle.  Finally, the third day of my high carbohydrate cycle is another day of 40% carbohydrates, 40% protein and 20% fat. 

Next I shift into a four day low carb cycle with four straight days of 20% carbohydrates, 50% protein and 30% fat.  Again, I am keeping the carbohydrates low, but I am keeping the protein and fat high to aid in building muscle.  It is all critically balanced to achieve maximum results.  Please note that I've designed this system for myself by taking careful measurements the past year.  I've used those results and measurements to come up with this very specific nutritional plan.

It is important to note my calorie scheme.  My goal is to average 3540 calories per day.  I keep my body guessing by starting the week off at 4000 calories, then switching to 3400 calories for 5 days and then back to 3800 calories for one day.  I am not a big believer in shifting my calories around frequently, but I do believe that by having a high calorie day, a moderate high calorie day and 5 maintenance calorie days I am giving my body no time to adapt to a set number of calories.  I've found that I drop alot of fat doing it this way.  I also manage to build muscle because I'm averaging 300 calories more per day than my maintenance level.

Pre-workout nutrition:

I am taking a protein shake prior to every lifting workout.  This shake contains 26 grams of protein, a 1/2 cup of oatmeal and a banana.   The shake is made with water.  This gives me a great carb boost prior to my workout.  I also take 200 mg. of caffeine via capsules.  This helps with muscle contraction during my workouts.

During-workout nutrition:

I have been drinking Champion Amino Shots during my workouts.  This formula contains creatine, essential amino acids and branch chain amino acids.  All of these things aid in muscle growth and recovery. 

Post-workout nutrition:

I am taking a protein shake after every lifting workout.  This shake contains 52 grams of protein, 1/2 cup of oatmeal, yogurt, 1 tbsp. Udos Oil blend, glutamine, and a banana.  This shake is made with non-fat milk.

Pre-sleep nutrition:

I am taking one protein shake made with Lean Pro Matrix Chocolate protein and 5 g. of glutamine.  This product contains 56 grams of protein.  I down 3 capsules of ZMA with my shake.  Honestly, the ZMA did nothing the first week I took it, but I gradually began to notice a change in my energy after the first week.  Now I swear by it.