I wish I knew what its like being Superman. Week 4 Review...

Starting weight: 154lbs

Week 4 weight: 150lbs

Starting waist: 34"

Week 4 waist: 33"

 As week four comes to an end, I must say it has been a struggle to make it to this point. The first week and a half has been like a honeymoon to me. I was very motivated, on point and stayed consistent through my program/goal. I still am motivated, no doubt, but I am grateful I caught it early so I can maintain. Many temptations have came my way and many of them I have avoided.

I work out five days a week, with two cardio days and three weight lifting days. On the days Im off, I try to stay lower on the calories and concentrate on mostly lean protein such as chicken breast and 90/10 beef, along with vegetables.

Last week, I talked about over-training. Today, I have started to feel that way. I wish I knew what it's like being Superman. I am a bit more fatigued, dehydrated and last night I was a bit restless in my sleep. Also I had an allergy attack which sucks. So through out the day, I took my multivitamins, fish oil, flaxseed oil, chewable vitamin C and drank about 80 ounces of water. New plan to add, TAKE MORE NAPS... The upcoming three days, I will take it easy and not work out. I'm assuming all this started when I went deep sea fishing on Tuesday. I had like 4.5 hours of sleep and felt a bit woozy on the boat and was covered in the sun practically the whole day. Not to mention I was on my feet so it was one hell of a long day. Then instead of recovering the following day, I worked out and went straight to work after. Something there could have played better.

Gotta clean the house some more. So... Until then, Ciao!

I love lamp?? Week 3 Review

Starting weight: 154lbs

Week 4 weight: 151lbs

Just another day. It's been a tough week. I'm still here hanging on, and facing new challenges on this road to a healthier lifestyle. On this entry I just want to share my progress and a couple challenges I've ran into. First, when I am hungry, I am HUNGRY, for food. Not healthy food, but some good ol' fashion chinese fried rice or hot wings from KFC. I'm not disappointed because I have been eating on average, healthier. 2 out of 3 meals a day are definitely healthy meals so I can't complain.

I've been eating about 5-6 times a day with three full meals (breakfast, lunch and dinner) and two snacks in between my meals. I already knew that my metabolism would kick into high gear once I started eating breakfast and more frequently with snacks. What I didn't expect was the intensity of my metabolism on the days I work. The secret for me is that I CANNOT stay hungry. Therefore I have to keep eating and keep hunger away. Sometimes it's hard when I have patients and other duties to tend to. Time goes by without noticing and next thing you know it, it's time to clock out and I am hungrier than a hippo lol. For the next week, I'll be keeping an eye out on that.

Second challenge is getting sleep. It's ok if I am not working out and getting only six hours of sleep. But with extra curricular activities and lifting weights, my body requires more sleep, at least eight hours. There's so many things to do at night in my opinion. Im so used to finishing things last minute. Just like school, we used to procrastinate and finish our homework late at night. So lately, I'm either trying to finish reading or finish watching an episode of Nip Tuck by Fx (can also be watched through streaming on Netflix, (Check out netflix.com for more details)) lol. Without sleep, our bodies cannot recover and when they cannot recover, we get sick. Not too many people know this, but when we work out more often our immune system can be weaken without proper nutrition and rest. So a lot of people including myself can get "over-trained" and that is the beginning to something worse if we don't put attention to it. Too many times I've been over-trained and had to wait days just to get back to hitting the gym. I guess the number "8" will be my new favorite number.   =)

How to be a so called, "player" in this game of life..

I just want to start off by saying, there is nothing wrong with trying to be ambitious. It doesn't mean that we are trying to be greedy. I think it means we are wanting to achieve something that is bigger than us so we can attain it and share it with the world. Whether it is money, getting that job, getting that gal/guy, getting that grade, house or getting into that school. Anything.

I try my best, day in and day out to be as content and grateful as I can be. But in the inside, I want more. I know we all want more for ourselves. I say "but," like it's an excuse. It's not. It's an addition to what reminds me of not being complacent. I think at times our mind and body wants to remind us of how much potential we have. I myself, would like to explore that.

Now, I don't want "more" if it means that I'll be acting like I'm better than everybody else. If I know that achieving success, a healthier life, money, nice body etc. will only lead me to hurting those around me and looking like a selfish, showy prick, then I don't even want to bother with all this, it's not worth it. Everything that comes my way, I want to share it with as much people as I can. I don't want to be selfish. I mean, I don't think I am, but maybe some of you do and trust me, I'm so sorry. Let me know and I will work on it. I've sat underneath a tree, thinking about all the times in the past I only did things for myself because I was being a brat and I was lazy. Tisk tisk.

I'm hoping one day I can inspire at least one person, whether it's a homeless man on the street or a kid who doesn't have a father or a mother, like some of us. Doesn't matter, as long as that person I can inspire will make a better difference for himself and others. I saw the Blind Side movie last night, starring Sandra Bullock. It's based on a true story about a poor, homeless kid in high school who is taken in by a family in a suburban home. This family looked beyond this kid's background and displayed great acts of selflessness. This person went on to become an Outside tackle for the Baltimore Ravens. I look at contentment and ambition, and see something bigger when combined. So even with all this, I am incredibly thankful for everything around me. I still sit here tonight, a humbled man and dream about my ambitions to explore my potentials and sharing it with all of you.



Goals for now:
1. Be more thankful
2. Pray/meditate more
3. Eat healthier
4. Work out more
5. Quit less (however you want to look at that)
6. Stop being so judgmental and love more.
7. Be selfless
8. Explore my potentials

My healthier lifestyle.. Week 2 Review

Starting weight: 154lbs

Week 3 weight: 151lbs


Stress is something everyone tries to avoid. Some are better than others. Some just go insane. If stress is something that I mastered, then who knows where I'd be today. I remember the days when I get really really stressed, I'd freeze up and just lay in bed letting time pass by thinking about all my insecurities and all the things I won't be able to get done. I would almost think my life was coming to an end and that all the things I worked for would never pay off. My heart would beat fast, my breathing would be a bit more shallow and Id breathe faster. My head would feel like it's ready to explode and when times are at its worst, then I'd feel like the world is going to end. I used to handle stress so poorly that I just had to give up on everything.

As a newly 27 year old, stress has become a part of my life. The difference now is how I choose to cope and handle it. I used to worry so much about what I will lose and not get, that, I forget about what I have at this moment. I'm trying my best just to stay in the present. Take a moment to just close my eyes, take a deep breathe, and tell myself (as cheesy as it may sound to you all), "take your time Justin. you can do it, just breathe.." Once I tell myself that, everything starts to slow down. Now I don't do it all the time. I do it probably 20% of a possible 100, but it's one of the things I am definitely working on.

Wherever and whatever life throws at us, I've learned to just be like water. Bruce Lee explains it best.

Week 1 review.. Alrighty then.

I can't believe a week has gone by since my first post.  I have to mention that my birthday was great. It lasted from Thursday until last night, Monday. I feel so blessed that so many people took part of their day to hang out with me. Linda, a friend of mine who along with my friend Mike, took me out to one of my favorite restaurants. They busted out with a red velvet cupcake that I love and sang me happy birthday. Right before I blew out the candle, Linda said to make a wish. We hear it all the time for our birthdays, but I feel it was the first time that I took the time to reflect and really think about what I want to wish for. I guess I can't say what I wished for, but I can say that I didn't take it for granted and that I was immediately overjoyed despues. So thank you everyone again for making my transition to 27 years old a great one to remember.

 I haven't worn this dress-pant for years and I was bummed when it couldn't fit for my birthday.

   This past week, I started working out again. The goal was to just get back into strength training and rehabilitating my knee from a previous injury. At the same time, I wanted to improve by average what I ate. I still ate my rice and at times I ate spam because I was broke and/or I couldn't think of a place to eat at 12 am. I did buy strawberries, kiwis, apples, bananas and ate at Subway a few times. So on average, I think I am heading to the right direction..

 On Sunday I got my body fat test aka Body Composition Analysis. I usually do it about once a year to see where I am at. What they do is dunk you in a tank of water and from there, they measure your weight, weight of lean body mass, weight of body fat and the body fat percentage. I've had it done at a gym once or twice, but this place I go to is the purest form and the gold standard by which all other ways of measuring are compared to. It's fun and I think it's a great way to have a starting point to look back on in the future.  So here it is..

Height: 5'5"
Weight: 154 lbs
Lean Lb: 125 lbs
Fat lb:   29 lbs!!!
Body Fat%- 19%

My condition is considered "Fair" about 1.5% away from "Poor." It's scary to see that I can be considered "Poor" for my height, weight, and age. It's another step closer to a future with acute coronary syndrome, a stroke, diabetes, and a trip to the ER. Just to think four years ago, when I used to run marathons, compete in road races as a cyclist and compete in triathlons, I was 142 with 9% body fat. I always thought I'd be like that, eating whatever I wanted. With all that, I definitely kicked my butt into the weights. I have a program now that I will be following to the best of my abilities. I believe it's much easier to hit the weights when you know exactly what you're going to do. Too many times I have been to the gym and worked out here and there, and wondering what next to do. It wastes too much time and I think there is also a lack of motivation.

Challenge of the night:
Tonight was the first night that I did not eat WHITE RICE for dinner, at home... It was ridiculously hard. I almost went across the street to the chinese restaurant just to buy some! Part of this new venture in life is to overcome all the temptations and bad habits that have made me so unhealthy. Even cleaning, I have such a hard time finishing my room. I start but I never finish. It's like I was motivated then I stopped because I didn't know how else to clean my room so I left it as it was and developed anxiety from quitting. That's right. I get anxiety when I quit. It's because I know in my head I shouldn't, but my body is telling me to just stop. I recently ran into a quote by Benjamin Franklin, "Never leave that till tomorrow which you can do today." It's an instruction, but coming from an icon who invented many famous things, I think I'm going to take that into consideration. I hope I can one day stop being such a quitter. I believe quitting should only be done when it's smart, thought out and for good reason, not because of laziness. I am gonna slap the hell out of that quitter in me and call it my bitch.

Goals for now:
1. Be more thankful
2. Pray/meditate more
3. Eat healthier
4. Work out more
5. Quit less (however you want to look at that)
6. Stop being so judgmental and love more.

A special edition blog. Birthday edition.

So my birthday was yesterday, September 30. It was a very very looong day.. I woke up yesterday morning contemplating the rest of my life. I am now 27 years old and I am starting to really wonder if I have accomplished anything in life. I was comfortable with 26 because when I look at my fingers counting my age, 26 is just that much physically closer to 25 on my left hand than 27. 27 looks like it's pulling me away from my youth. Sorry if this confuses you all. Anyway, I laid in bed for another 45 minutes staring at the ceiling. I started to miss everything I used to do. But then I remembered that at 27, I should be even more thankful for what I have.

I concentrate so much on the future, what I want to get, and where I want to be. I seemed to have forgotten what is in front of me and what I have. Instead of living like each day were our last, which I find very stressing, I'm trying to live mainly in the present. I've been reading "The Peaceful Warrior" and this Dalai Lama book "The Art of Happiness." I respect the living our last day thing, but it's just so stressful to live every day like it were our last. I mean, I think it will be effective for the first few days, but then I think I'd habituate and then be complacent again. Complacent is something I really try to avoid. I mean as the 24 hours are about to expire and I think I haven't done it big, I'd be stressed as hell. Wouldn't you? I want more in life, but not in the expense of admiring the present moment. I notice that when I worry about the future and not be in the present, I stress out. Especially when I used to plan how many pounds I wanted to be within three months for summer time. When we dont reach that goal, weight or six pack, we always say, "ok, next time" until we feel like shit. Overall, I just want to live in the moment and lose myself in it.

Going back to my birthday, I bought Porto's and brought it to my job as a gesture for everyone there, and to say goodbye to a couple of great co-workers who was working their last day. I got them a couple of farewell gifts and I just have to say that I'm really going to miss them. They were so hard working and super cool that I just had to give them a gift that they'd enjoy. It didn't hurt that they were very pretty at all. lol. Before I went out with some friends, I met up with a good friend who I haven't seen in one year. I really messed up and I left a great friendship without explanation. I was too much of a coward to admit why I did what I did and completely shut her out of my life. A few days earlier something came over me and made me think of this girl. Why did I just push her away? Nothing was going on and there was no reason to just completely ignore her. Am I really that guy? So I texted her. I was expecting no reply at all after what I did. Missing her wedding and ignoring her phone calls. But there, a text, a small sign of hope. I began to chat back and forth with her until we decided to meet up for supper. To make this long story short, I put myself out there, put my vulnerability out on display and I was ready for my lashes. To my surprise we're friends again. I thank the heavens so much for giving me another chance to be friends her. This time I won't mess it up. Im not going to let my insecurities get in the way of hurting anyone, anymore. Life takes me up and down, but I'm just so grateful to still have amazing people around me who can see through my imperfections. Thank you Ashley, Jenn, Char, Mark, Joy, Jeff, Ayi, RJ, Forza, and everyone who made my birthday a memorable one. I am very humbled.