#Vmfityear14 October Month Workout Plan: HALLOWEEN SLIMDOWN!

HELLO OCTOBER! Oh my goodness the months are flying by! How are YOU doing so far this year? Getting to your goals? Working hard? Or maybe not so hard? Well it's time to CHANGE that. Change for YOU. Do you have a goal that you envision yourself in? Why not put in the work to GET there! You have all the tools you need to get to where you want to be, you just need some self motivation to push yourself to get there. Remember, you only get the results from the work you put INTO yourself.
So why not start NOW. Get ready for this month's new plan,

HALLOWEEN SLIMDOWN

[Random note: Hope you all are subscribed to my new YouTube Channel, where I'll be posting a bunch of videos of workouts in the gym, at home workouts where I workout WITH you, baking and cooking in the kitchen, as well as random vlogs and lifestyle tips!]

In this plan like in all the others you get:

• full calendar of at home/gym workouts
• progress pages
• food log pages
• grocery guide
• chances to win:
• 2 Boxes of Quest Nutrition Quest Bars + Quest Apparel Shirt
• Food Product from P28!

All for $6.50!

Get ready for some HIGH INTENSITY workouts right here, full of jumping actions mixed with some light weights, to get that heart rate going and that fat BLASTING.
If you cannot perform some moves, like a burpee or mountain climbers, I have added a slight modification in there, but if you cannot do them AT ALL due to physical limitations, then this might not be the plan for you! But you can always try any of the other #Vmfityear14 Month Workouts to focus on building strength in the gym to jump start your journey!

So what are you waiting for?! You've got 1 month til the big Spooky Holiday, so grab your program, some light weights, and get to work! You'll be addicted to the sweat and the change you'll see.

Vmfityear2014: Strong and Sexy September

Hello everyone!

Ready for the latest edition to #vmfityear2014 ?!!? Check out

STRONG AND SEXY SEPTEMBER

You know the drill for the #Vmfityear2014 plans!

• calendar full of: gym workouts AND at home workouts
• progress pages
• food log pages
• grocery guide
• PRIZES! 
• You can win Quest Nutrition Quest Bars or P28 products!

This edition's workouts will be focused on building that STRENGTH, and "toned" look that a lot of ladies out there look for! Don't be afraid to hit the weights! They'll mold and form your bodies in AMAZING ways!
Then be on the lookout for next month's edition, Halloween Slimdown! Which will target on blasting the fat before the end of the month!
Who's in it to get STRONG and SEXY this month?!

What are you waiting for?! Purchase below for $6.50!

Must Read Blogposts For the New Year

It's officially 2014!
Brand new spanking year.
Today is the first day of a 365 page book, make an amazing and inspiring story.

July Goals, Workouts, Protein "Poptart" & Probar Core Review & Discount!

Wahoooo new Month new Goals!! I loved seeing all your goals on the #vmfitjuly hashtag on instagram! They're awesome and you'll all REACH THEM! You got it FITFAM!

#OPERATIONBOOMBOOM Grow your Glutes Challenge!

 

I know it says arpil :[

LETS MAKE APRIL A GROW YOUR BOOTY BOOMBOOM MONTH!!!!

Simple:

Each week has exercises - end EACH day of that week with that number of the specified exercises!

So example:
Week 1 - 100 squats EACH day
Week 2 - 100 squats + total of 160 lunges with kickbacks EACH DAY
etc etc.

These can be bodyweight, or if you want to make it extra tough, go ahead and add some weight!
You can space them out (example: 20 squats 5 times a day, 50 two times, etc).

If you don’t know what the moves are, google them!!! And have 1 full rest day a week!

I already took my before pics! Excited to see if this does anything to this #pancakeasianbutt
WHO’S WITH ME!

Make A Come Back!

Have you been slacking on your healthy lifestyle change?? 

Well GET BACK TO IT!!  

Do these simple effective steps!! 

• CHUG WATER LIKE NO TOMORROW! 1-2 gallons a day! Get rid of that extra water weight and flush out the toxins from your bod!  
• START AT YOUR NEXT MEAL! STOP PUTTING IT OFF! The more you do, the easier it'll be to keep putting it off!! Suck it up buttercup and start NOW.  
• Get back to your regular exercise routine! Lift weights, do some cardio! ANYTHING that gets that heart rate up and gets you to sweatin!  
• Eat healthy and don't restrict! Lots of people do this, end up feeling deprived, and then go crazy and get back to where they started. DON'T DO IT! Just eat HEALTHY! Baby steps! Cut things out gradually instead of cold turkey if you have to! Don't restrict like no carbs Or no fats. Eat a well balanced whole natural food diet!  
• Set achievable goals to strive for! Don't set yourself up for failure by aiming for "I'm gonna lose 10 pounds this week!" NO! If you set unrealistic goals, and then don't achieve them, you'll just be discouraged! So set goals like "no cheats this week!" Or "limit to 1 soda a week" or "lose 3 pounds by the end of this month!" All realistic!  
• Now that you have your goals, make a PLAN and strategy for how you'll achieve them!!! And then put the plan in action! Get to work!!  
• Lastly, don't be hard on yourself for your slip and setback!! It's the worst when you beat yourself up and feel guilty! Accept it, learn from it, move on, and know how to prevent it from happening again in the future!! Follow all these steps and you're on your way to your healthiest fit year ever!

Bounce Back from the Binge

Hey beautiful people! Sorry for my lack of updates! Been SUPER DUPER busy with school and comp prep and life in general! But I thought I'd update withhh another binge post.

Since my STOP THE BINGE post was so popular with you all, I decided to write this post on:

BOUNCING BACK FROM THE BINGE

Many of you have come to me either through e-mail or on instagram saying around the same thing:

Josie, I had a horrible binge, what do I do?

or

I had a horrible binge, and I can't seem to stop! I've done it ___ times this week! Help!

and so many other variations of the above.

YOU ARE NOT ALONE! 

Many of us have been through the same thing! I know that for me and others, it really WAS a binge eating disorder, but for some others it could just be a food control problem, which also needs to be fixed ASAP!

Here's what I USED TO DO after I had binged, that never EVER worked because they set me up for failure and just primed me to binge again, so DON'T DO THESE:

• Fasted the next day/ skipped meals to make up for all the food you had the day(s) prior
• Went VERY strict on clean eating
• Worked out for hours to combat the extra calories
• Felt Guilty & Beat myself up about it

And you know what happened after I did all that?

BINGED AGAIN.

Why? Because I was freaking restricting my body!

So, what CAN I do to set myself up for SUCCESS? And to NOT binge more in the future??

Here are a few things that I've found work in helping me stay in control after a binge:

• Go back to healthy clean eating the next day [no restrictions, no counting calories, just start the day new, fresh, and healthy!]
• Drink water like a fish! Water naturally purifies your body, so get all those toxins out!
• Drink some kombucha or probiotic drinks to reset your pH levels, or some dandelion tea to help out that liver of yours detox
• Exercise! But don't go CRAZY! Do some weights mixed with cardio to flush out the negatives and give yourself some happy endorphins! 
• DON'T RESTRICT - make healthier alternatives, find clean eating substitutions, don't cut out whole food groups
• MODERATION, NOT DEPRIVATION 
• CHANGE YOUR MINDSET

It's a LIFESTYLE change people! You think you can live your whole life without carbs or without fats or on low calories of around 600 a day? NO. Your body will end up KILLING itself, craving ALL this craziness that you've been depriving it of, your mind will go crazy and then you'll just KEEP REPEATING THE CYCLE OVER AND OVER AGAIN.

The main thing I learned was to NOT cut out foods completely. If you have a craving, try and resist. If you seriously can't, then have a taste! But DON'T have the whole box!

Don't say:

I CAN'T EAT THIS

because your mind will be like 

"OH SNAP, then maybe I should eat it all before I start over tomorrow!"

Instead, Say:

"I CAN have it, I just choose NOT to because it's not good for my body, it won't help me reach my goals, and I CHOOSE to not have it!"

BOOM.
Change your ways of thinking, and you can change a LOT of your actions!

BOUNCE BACK and STOP THE BINGE! 

I'll be filming a video soon for my YOUTUBE channel on more tips to Control Cravings/ Stop Binging/Mindless Snacking! So STAY TUNED!

My Love of Quest & Total Body Killer Workout

Hello fit fam! Today for you I have a review on some Quest bars and a kick-butt Total Body workout! Great to do post-holiday season ;]
But first....

HOLYYYY deliciousness.

I got to sample some of Quest's new goodies, their:

 Cravings Peanut Butter Cups!

Yes I am part of the #nutbutteraddict club, and I'M NOT AFRAID TO ADMIT IT! I have a problem. Is there a nut butters anonymous out there anywhere? I gotta get on that STAT. Ahh back to the cups!

Can I say they taste almost EXACTLY the same as Reese's Cups?! But with a bunch of nutrition and protein and without all the nasty unhealthiness! The peanut butter part was my favorite of course :] And the chocolate part didn't taste just like the Reese's chocolate, it had sort of a thicker flavor, yes I just gave "flavor" and adjective that isn't usually used to describe a flavor. There was like a thick darkness taste, not the taste of white or milk chocolate, but not completely bitter as dark chocolate. It was a perfect combination. And the peanut butter kinda gets stuck to your teeth and to the top of the roof of your mouth! Hehe I kinda like it because I can save some for later.. :P just kidding.
But I do like the overall taste of this Quest product! Seriously, this is my new addiction. I'm going to need to buy a whole box... or 5.....

Banana Nut Muffin

I hate to be boring.... but this LITERALLY tasted just like a Banana Nut Muffin! I'm SERIOUS. There's just no other way to describe it than by telling you it tastes JUST LIKE the wrapper says! Imagine any banana bread you've had with nuts and crunchiness inside and THIS IS EXACTLY like that. But SOOOOO much healthier! It's got real nuts inside and the crunch adds such great texture! And usually, I hate artificially flavored banana products because they never end up tasting "right" or like genuine banana. They're always either too sweet, or too MUCH banana, which makes it taste ... eckkk. But this?!?! RIGHT ON THE MONEY! DELICIOUS DELICIOUS DELICIOUS.

Seriously, find me a Quest product I DON'T LOVE! When pigs fly...



Thank you so much QUEST for letting me sample these delicious flavors! If you ever need a guinea pig for more flavors.... you know who to contact ;]

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And now for this amazing:

SUPER FAT BLASTING HEART THROBBING TOTAL BODY WEIGHTS & CARDIO WORKOUT 

I did this circuit after an unexpected rest day during my Finals Week to get my whole body worked up with a good sweat and BOYYYY did it do the trick! Try it out and let me know how you did! This would also be a great workout to do post-holiday food coma so that you can put all those carbs to use! I know I'm gonna need to go through this a few good times...

SS means Superset! So do that exercise right after the first one with no rest! And TS is just triple set! All of the ones that can be done with weights, DO IT HEAVYYYY! Burn those cals #fitfam! If you don't know any of the moves, try googling them and they should come up!

For the kickback and tricep dips, that's a glute cable kickback!

The last exercise is pretty self explanatory! Squat down, then get up, bicep curl, and then shoulder press!
I also added to the last one to make it a triple set, some deadlifts! 3x12!

For "step up skips", I posted a little collage on my instagram, so here it is below:

You basically step one foot up on the bench, then the other, and then skip back down, really fast! The step up skips are steps 1-5! Get that heart rate up!

Enjoy! Let me know how you did!

MUSCLE and Bulking

 Importance of Building Muscle

So if you all read my 2013 plan, then you know that I'm doing a mini-ish 5 week bulk! 
I feel I've gained quite a bit of fat over the past few months from my not so strict diet :/ eek sorry! Now I'm determined to turn that fat into STRONG MUSCLE. 
Why do I want muscle? What are the benefits?

• better athletic performance: power, strength, energy, stamina
• can inhibit sarcopenia, the age related loss of muscle
• muscle burns more calories than fat - more muscle = more fat burn
• increases metabolism, even at rest! 
• when building muscle, it increases oxygen flow to the body - which means healthier heart and lungs!
• muscles protect the joints and bones
• better posture
• the same weight of muscle takes up less space than fat. even if the scale says you weigh the same, you'll look tighter, more firm, and toned    

 Having muscle is a prettyyyyy good thing to have don't you think?? Now  
how exactly am I changing my diets and workouts for this bulk?
 Specifically during these next few weeks I'll be:

• increasing CARBS!!! YESSSSS :D
• I'll be having them in my breakfast, immediate post workout with my protein shake, and then in my post workout meal for the first 2 weeks, and the 3 weeks after I'll cut it to just post workout shake and post workout meal. 
• GOOD carbs though! Complex carbs like oats, brown rice, sweet potato, brown rice cakes. Why?
• carbs will give me energy to build my muscles! The carbs will get stored in my muscles [glycogen] and that's where they'll be getting their energy! This means more intense workouts, heavier weights, more reps = building that muscle! If I don't get enough carbs, it may try to get energy by breaking down protein, which is NOT what I want! I want to keep my muscles, not break them down
• help muscle recovery! This is especiallyyy important to build up those muscles! Carbs get the protein we eat to go to our muscles! This is especially important POST workout because our muscles are primed to absorb what we eat! So we include carbs to shuttle the nutrients to our muscles to repair and build the muscle  

• doing only short low intensity cardio either in the morning or post workout. I don't want tooo much cardio at this time so that I can build my muscles! About 20 minutes or so of cardio!  
• speed walk, incline walk, light jog
• Check out that 2013 plan to see what my actual workout days will be looking like!
• increase of calories - your body won't grow if you're in a deficit of calories! So I'll be aiming to have around 1800-2000 or so calories a day, except for rest days where it'll probably be around 1400-1500
• PROTEIN PROTEIN PROTEIN! Protein's made up of amino acids, which are the building blocks of muscle! You should have AT LEAST 1 gram per pound of weight
• HEAVIER weights, shorter reps! I want to give my muscles that nice pump! I'll probably be doing 4 sets of 6-8 reps! So that means lets say I'll do 6-8 squats heavy, then a brief rest, and repeat that for 4 times total! I really want to build my GLUTES, so I'll be incorporating 2 leg days in my plan!

So that's my mini-bulk plan! Now obviously it's not going to build TOO much muscle, some people take MONTHS to build the amount they want, but I'm not competing, so I'm just doing this little mini 5 week plan to just build a little more, and then start shedding the fat off! Now if I do this wrong, have TOO many cals or TOO much carbs, I may put on fat! But that's ok for now, because my next phases will be dedicated to leaning out! I'll do another post during that time to give you an overview of how I plan on doing that!

Gym Tips

Gym Tips

Here I've gathered some tips to navigate the gym! Sometime people are worried about walking into the gym or weight room because they don't know what they're doing, what to do, or too embarrassed because they don't know "gym protocol". If that's you, read on to find out how to maneuver around a gym!

Come With a Plan
I know for me personally, if I don't have a workout planned, I'm like a lost child at the amusement park. Crazy machinery all around me and I have no idea where to go first or what exercises I have planned! So I like to write up my workout and bring it with me so I stay on track during my workout! Usually includes the exercises and the number of sets and reps! I also write in if I want to do any cardio that day!

Return Your Weights
Don't leave plates on a barbell or the squat rack or the leg press, NO. I always hate that because I waste so much time lugging off plates from others who have left them there! When you're done, put all plates and free weights back where you found them.

Your sweaty mess is for you only.
BAM! What an awesome set! I really nailed those and gave it my all! Killed those bench presses! Now I'm just gonna get up and do something else. WAIT! No one wants to lay in your nasty [although awesome because you really pushed it] sweat!
Use the disinfecting spray/wipes!!!
Nothing's worse than sitting on a piece of equipment or using something that feels like it's been showered on...

Be comfortable
Wear something you're confident and comfortable in! Something that moves easily with your workout, that won't ride up, and also won't flash anyone in the weight room! If you don't want to dress up in fancy workout gear, don't! Just wear that old T and some shorts or pants! No need to get all dolled up for the gym!

Sharing is Caring!
Don't hog any equipment for too long by having super long rests! Try to share the equipment by letting someone work in while you're resting.
This goes for cardio machines too! I know at my school gym there is a limited number of machines, and some girls stay on for like hours at a time! Be caring and spread the cardio love! Try out some HIIT to get a just as effective sweat in a shorter amount of time! 

Technology
I know for some, it may be annoying when someone next to you is jabbering away on their phone. Please try and keep phone calls to a minimum.. or none! Also, you want to have a bombin workout right?!? Don't waste your fit time on a call! Get to work, get that heart rate up, and get sweating!

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Stay tuned! On January 1st, I'll be posting my 2013 Plan with a quick overview of my workout split and of my meal plan.

Operation SXY & My Journey through Photos

HELLOOOOO Fitfam.
How are you all doing?
Recovering from Thanksgiving food-coma hangovers? Thought so :P
WELLL Just wanted to share what's been going on with me, and my plans for the future!
FIRST, I'll show you the progress and lack of progress I've made 

MY PHOTO FITNESS JOURNEY  

Sorry the pictures dates are kind of all over the place! Bare with me!

At this point in September, I was happy with my body! That's my goal to get back to!
From April 2012 --> September 2012

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My progress through May 2012 on the Fat Flush Diet Plan. 

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At my worst this past Summer 2012 - I had this sickening thought in my mind that my legs just weren't skinny enough so I kept working hard hard hard and keeping a very dangerous calorie deficit. You can see my ribs, and my chest bones were a lot more prominent in real life than in this picture. My arms were frail and weak and I was cold allll the time.
This was around the time where my fitness diaries read things like, "I feel so weak... I couldn't get up the stairs". My mom and dad told me I needed to start eating more and not be so strict on myself, I should have listened! I was killing my poor body. They even said they noticed times where my breathing was shallow and weak, and I didn't even notice that myself! 

*Update: Thanksgiving weekend: My parents say I look better now - obviously more meat than I had in the summer! They said I look "chubbier" haha, but not in the mean way, but more in a better "you have life in you" way. 
They said I also look more attractive now because my face is not the hollowed out cheekbones it used to be anymore. Make sure to listen to those around you! Especially the ones who are only looking out for your well-being. Sometimes they know best!
Don't try to aim for emaciated my #fitfam - you look BETTER with meat and muscle than just skin hanging off bones and your face :/

Me with more muscle and meat, wearing the same shorts as above - October 13, 2012

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The pics of me in the white were taken August 4th, 2012 as my "after summer/ before lifting weights" photos: SKINNY FAT!

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 These were taken the same day as my progress for the first picture I posted:
September 8, 2012 - One month after lifting weights
LIFT WEIGHTS LADIES!
This is the point that I'm trying to get back to :)

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April 2012 --> Start of October, 2012

April 2012 --> October 18, 2012

Summer 2010 --> November 16, 2012

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 On the left, me, nonflexed, as of November 18, 2012 - compared to the right during Summer 2011

 

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And these pics were taken post Thanksgiving Feast-ivities: No flexing: November 22

I'm actually really embarrassed to show where I am currently...
It sucks to see that I've basically gotten back to where I was at the beginning of my journey in May!
Seeing the pictures go from skinny fat, to lean, to fit, to some fat gain, to back to the start. 

But you know what? Now I know my body a little better after these 7 months of changing my lifestyle, so hopefully results will come a bit faster this time around by knowing the proper foods to eat, NOT starving myself, and working out correctly, with ENOUGH rest days incorporated to prevent any burnouts!

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So now: Operation Sexy is a go!

If you read my Instagram posts from a few days ago then you know a little about this "Operation Sexy" :)

If not, here's my post about it!

I was so glad a lot of you found you could relate to this!

I finally buckled down and realized this ^^  after reading about Christina's own slip-ups. Visit her Instagram account, she's SO motivational, and one of my good IG friends!!! I've been following her since the start of my IG, and I loved that we could relate because she was also a hard working college IG girl who lived in anonymousville like me back in the day! And has been super supportive of me the whole way!

So back to the point of my posts the other day:

I realized that I'm only cheating myself of ultimately attaining by dream goal body! And that's just not fair and makes me feel horrible.

If I had been committed since I came to school, how different would my body be now?

If I had kept it to one cheat a week (instead of the.... uhm.. many cheats a week) would I be happier with myself, my body, my will power and strength? Of course! 

So why did I slide back so far? Why did I let myself slip and take 10 paces backwards? Only to regret it all?

Well my fit friends, that's the process of life. 

It's never perfect, never as planned. You will have slip-ups, you will have downfalls. But what matters MOST is what you do with those set backs, how you react and respond. 

As I said in those posts above, you can always say "Oh I'll start tomorrow, so let me finish eating crap today" only to repeat it over and over, week after week, month after month. I know I have! And do I feel good about it? Heck no!

It's time to STOP. Time to train my taste buds to relax and chillll out for a bit! 

They say after 2 weeks, you can train your taste buds to like or dislike something! 

Interesting tidbit huh? 

And they say the longer you go without sweets, the more you don't crave them. 

It's actually so true! I remember my 2nd semester of freshman year, I totally gave up sweets! And after a while, I stopped craving them!

Well here I go. I'm starting new, starting all over. Determined to beat my weak willpower and replace it with a tougher, stronger, and better one.

And it turns out I won't be going on that big vacay after finals like I mentioned in my instagram posts above, but I'll still be heading off somewhere sunny! So time to pop out these bathing suits and get back in gear and in better shape!

It's very obvious that I have gained fat in the after pictures I posted above, so now it's time to start leaning out!
Eh, I definitely haven't built up a ton of muscle in 3 months, more has been fat due to my cheats and treats here and there, whoops! But I do want to see if leaning off some of this fat will bring out some of the baby muscle that I havee built up!

Now I'm no competitor, nutritionist, or personal trainer, so I have no clue how this process works. It's just trial and error. Trying to get as much info I can from google, bodybuilding.com, etc.

And if I'm doing this process wrong, WHO CARES?! I have the rest of my life to try and perfect it.

OPERATION SEXY

I'll be keeping my workout split the same as I had posted earlier, just with a little more cardio!

Workouts:

Monday - Abs & 30 min Cardio

Tuesday - Back and Bis followed by 20 mins cardio

Wednesday - Quads and Calves & HIIT

Thursday - Shoulders followed by 20 mins cardio 

Friday - Chest Tris & HIIT

Saturday - Glutes Hammies and Calves

Sunday - REST

And of course my Eating Rules have to get more strict!

I'm going to actually go back to the Fat Flush Plan book like I did when I first started my lifestyle change in May. Hopefully this will get rid of a lot of the water weight and some fat that I've accumulated over these past few weeks!

My food will be clean and fun, with a combo of healthy fats, protein, and carbs!

Although I don't count calories, I'll just try and keep them around 1500-1800 calories! Will be guesstimating my meals by eyeing them!

Also, I was texting the lovely Meg over at MegaMeows about the usual the other day: life, health, fitness, FOOD, and she mentioned that she's starting to just eat when she's actually HUNGRY!

I think this is a great idea.

I'm currently still trying to control my binges and cravings (I will do another post on this because I know a LOT of you are also struggling with this), and I think just eating when I'm hungry, instead of shoving food down every 2 hours, will give me a better relationship with what I eat, actually enjoying every bite that goes into my mouth.

RULES: 

NO processed foods

No sugars/artificial sweeteners
Try and go gluten free (thyroid issues)

No junk 

All natural foods
Aim for at MOST 1 cheat/week
[no cheats for first 2 weeks]
Drink at least 1 gallon of water a day

I'm going to continue to be lifting weights, add more cardio, combined with a more strict diet, BUT NOT too strict where I feel deprived! Hopefully this will lead to a more shredded, ripped, lean version of vmfitness :P

So that's my plan Stan! It may not be the most perfect plan, but hey it's all trial and error, again, like I said before, I have the rest of my life to figure out the perfect plan and combination of fitness, health, and nutrition for my goals and needs. 

Maybe I won't be able to get the dream body I want for my vacation by mid December, BUTTT I know that if  I stick with this till then, and through the New Year! I'd be so proud of myself!
New Year, new goals, new ME. 

Also, I think if I stuck this out, it'd be a fantastic birthday present TO MYSELF! January 2nd baby!! Like, "Hey GREAT JOB. Happy birthday, here's your goal body that you've worked SO hard for!" <3 

I'll try to update my Instagram more often with my meals and workouts for you guys so that you can see what I'm doing to change my body! 


When I started my lifestyle change in May, it took me around 2 months (around July) to truly like the way my body looked! Before I got emaciated-looking, and when I was leaner than I am now.

This is my new IPhone Background:

The top quote was posted by Christina on her instagram and I loved it! It's so true! It's all about that consistency and staying FOCUSED. That's how I was before I left school, and that's when I saw the most results! So I'll basically be trying to get the motivation I had in the summertime back, but I'll be doing it RIGHT this time around! No starvation, no low calories, no not lifting weights!

This time around I'm so excited to see the results that comes with this new dedication and motivation! 

If I can stick with it for just 2 months, heck, stick with this for just ONE month, then I'll have won. I'll have defeated my "current bad eating habits and ways" self.

Looking forward to the future to get a better version of the body of my past to beat the cheating/unmotivated mindset of the now.

Wish me luck.
#OperationS = ON



Disclaimer: I am not a personal trainer or nutritionist and do not provide meal plans or workout plans for anyone other than myself. In order to find out your goals and other nutrition and health information, use sources such as google, bodybuilding.com, and the like!