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Eating change up
I am feeding a family of 4. Our eating habits went from $150 a week, to $30 per week. There is chicken (whole), eggs, and fish for proteins. Carrot, Spinach, Celery, Bell peppers, and Broccoli for carbs. We are making bread, tortillas and, pasta fr0m scratch, using wheat and unprocessed flour. Ice Tea, and Water are on hand always. Coffee for pre workout, sweetened with raw cane sugar, and I can load with raw veggies.
Stay fit!
Grady Bryan Selby
April 5th
Started out this morning with a 1 mile run. That was at 420am. Do you know how many freaks are out at that time? At 515am I had my ACV drink, followed by 5 sets of straight arm planks for 30 seconds each
It is my off day today. I will still do more planks and ab work today.
Sticking to my intermittent fasting schedule as well. Made breakfast for everyone, but me. That's hard for a fat kid. I slammed an 8oz bottle of water and my multivitamins instead.
It sucks but, 20lbs in a week is worth It!
Stay Hard,
Grady Selby
April 4th Eating
420am - 2 cups coffee with 1/8 tsp organic raw sugar
5am - 1, 12oz bottle water with Nature's Choice Active Men's Multivitamin
6am - 1, 12oz Bottle Water
7am - 12oz water with 2tbsp ACV, 1/2Tsp Cream of Tartar, 1/2Tsp Himalayan Pink Salt, juice of 1 lime.
8am - 3pm - Water. Lots of water
4pm - 2 scoops of Phase 8 protein in 2 cups of Steel Cut Oats (cooked)
5pm - Baked Chicken Breast (8oz), Long Grain Brown Rice, 4oz Fresh Pineapple, 5oz fresh tomatoe slices
7pm - MetRx MRP Bar, Apple Cinnamon
9pm - 2 Tbsp Crunchy Almond Butter on Whole Wheat Organic toast
920pm - 24oz water, ZMA with 1 Tbsp BCAA's
April 4th
The gym was stacked out today. I went in at my normal 1130am time, started my rowing and that was all I did.
There was an extremely rude crowd in there, they had no idea what the unwritten gym rules were, and when I got up after my 1st 3500 meters, a woman jumped on it. When I said that I wasn't done, ahe said she was on her lunch break, had to get back to Fort Hood, and I would just have to wait. What an asshole.
I walked around, looking for an empty machine, Dumbell, barbell, kettlebell, or anything and every fucking square once was packed out.
I am going to do 100 pushups, plank, and an work at home instead.
Stay Hard,
Grady Selby
A sick fascination
I've noticed my legs, all of the muscle groups included, develop faster. So, I have been lunge walking throughout the house, much to the fascination of my wife/boys/German Sheppard, and am trying to see exactly how much my legs can tolerate. So far, a little lactic acid burn but, they can withstand more. Go figure.
I won't be trying for a Quadzilla approach but, Back and Legs are punishable.
Stay Hard,
Grady.
Rants, Wants, and Truths
6 days a week. That is what it has taken to get here. 6 days of cardio, 6 days of weights, 1 day of working so hard I literally puked, and 7 days of my body screaming.
I have cut out coffee creamer, most refined sugars, I eat home cooked meals (that are balanced), I have started to intermittent fast at a 16 hour fast pace (daily), and I am living on ibuprofen. Is it worth it? Hell yes. Every pain, aching joints, muscle fatigue, and feeling worn out.
Am I lifting the weight I could at 25? Nope. As an older man, 47, I have to be smart with this. Lots of bodyweight conditioning, crossfit style lifting, isolation movements every other day and, tons of cardio.
I was that guy; you all know him. The mirror hog. Always posing after a lift. The annoying attention hog that secretly screams for all eyes to be on him. I ran into one yesterday. Amazing physical attributes but, this dude would pose after every set. I patiently waited for him to get done on an adjustable bench. Watched him flex, move his eyes up and down in the mirror. Then I'd had enough. I asked him, "Brother, do you think the muscle changed after 1 set?". "There are others here that are waiting for this bench.". His response, "Sorry bruh.". Really? Bruh? WTF is that?
Anyhow, remember gym rules. Don't hog the equipment. Be respectful, and if you see anyone struggling, help them out.
Stay hard,
Grady
April 1st Progress
300lbs and dropping. This is in less than 2 weeks. 40+lbs, gone. Now for another 10 per week pace. I am going for 240lb by July.
Daily Routine
I'm usually sitting up around 5am. It's my internal clock. What do I do when I get up? What about the day after a heavy weight session? First is caffeine....no other way around it. Second is an aggressive stretching to get loose. I make it hurt a little and get deep. Third is 30 minutes of yoga, or Taichi. Get the soul, and mind right. Then I follow with this:
Row or walk - Row 3500m - walk 2 miles at 3.1mph
Plank series -
Regular plank (straight arm) - 4 sets - 2 min
Side plank - 4 sets - 1 min
Reverse Plank - 4 sets - 1 min
Crunches - 4 sets - 20 reps
Pushups - 4 sets - 20 reps
Air squats - 4 sets - 20 reps
If you can't do a regular plank/pushup, do them from your knees. At least until they get easier.
Stay hard,
Grady Selby - Success Coach
27 March
So, I went hard at the gym today. Maybe a little too hard....
I started with a 1.4 Mile walk to the gym. A nice brisk pace, got to the gym and got my rowing in. Then I started my weight regimen.
Squats : 5 sets, 10 reps, 205lb Leg Press : 5 sets, 10 Reps, 250lb (10 second counts) Leg Extensions : 4 sets, 12 reps, 90lb Adductors : 5 sets, 10 Reps, 40lb. Abductors : 5 sets, 10 Reps, 40lb. By this time my legs are shaking. Seated Calf Press : 4 sets, 10 Reps, 90lb Deadlifts : 8 sets, 12/10/10/8/6/6/8/10 Reps, 180/205/220/275/365/365/220/180. Now, I have that nauseated feeling. Reverse Lunges : 3 sets, 10reps, 30lb Planking : 4 at 1min30sec
Next, is the most painful walk I have ever had. It also made me realize, that at 47, I can't do what I could at 25 and get away with it.
Stay Hard,
Grady Selby
26 March
Daily Workout done plus extra cardio. Fast paced 2 mile walk. Paced at 3.1mph.
25 March Workout
The everyday is on the bottom of the page.
30 Day Planking is an app
30 Day Abs is getting to 300 reps on abs in 30 days. Swiss ball crunch, Side Crunch, Knee Lifts are the main 3. 20 reps each.
Rowing day 1
Here's a snapshot of day 1 cardio. 5 sets of the same numbers.
24 March 2019
I am starting at 349lbs. I have let myself go for too long, to far, and now need to be the best version of me that I can.
Success, health, prosperity, and wellness are they keys to happiness.
I will put links up for items I personally use on here.
Thank you to my wife, Crystal. Thank you to my boys; Kalei, Raymond, and Vincent. Thank you to all of the doubters, haters, and negative people for the drive. Thank you to everyone supporting this journey.