I’d like to say for the majority of my high school career I looked like the picture on the left. I would go into the weight room and not know what to do and copy what every one else was doing. I did not know how to lift or what exercises worked what body parts. Funny part is when I was a freshman in high school I broke my wrist lifting weights with 25lb dumbbells. I seen somebody doing hammer curls and I wanted to try them and never attempting them before here I was when a broken wrist because I didn’t know what I was doing. I was confused and was tired of being skinny so I wanted a change.
I always had abs but as you can see on the left my core was weak. I never worked any of the exercises that helped make them stronger. It was not until my sophomore year in college where I changed up my whole game plan. I knew that I wanted to gain weight but I didn’t know how to do it. So I met with my trainer and he gave me a guideline of what to do everyday and he started with a meal plan.
The Basics
5AM Cardio – 1 Mile per day
Read at least 3 Chapters per day of a book
Air Alert
Program Weight Training Program & Stretching
Meal Program – Eat 6-7 times a day – small meals every 2 to 3 hours. Drink a lot of water
1 – Morning – Eggs – 2 Whole or 1 Cup Egg White with 2 slices wheat toast, Glass of Water
1 Multi-vitamin
2 – Protein Shake – 1 Scoop 25 Grams – Mid morning with water
3 – Lunch – Chicken Breast, White Rice, Pasta, Turkey, Potatoes, Lettuce, Vegetables, Beef
4 – PBJ on wheat bread or rice cake
5 – Dinner – Same as Lunch
6 – Hand full of Almonds
Half Gallon of Water – Bring a 12 oz container and fill it up each time – Drink 4 of them at least
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20 Push ups and sit ups in AM upon waking up, 20 push ups and sit ups before bed Hamstring, Groin and ankle stretching daily
Air Alert 5 Days a week for 12 Weeks follow program exactly
Weight Training 3 days a week – Light to moderate weight and body weight
500-1000 shots per day
Dribble and foot work Drills daily
Cardio – Daily 1 mile straight per day – AM before school
Stretching, Icing and massage your knees constantly
This was my life literally everyday. The only thing I modified in this program was my push-up routine. I would literally attempt to do a deck of cards twice a week just to build my body up and get the frame that I wanted. And I knew eventually if I kept this up my body would start to change so months would go by and I would start to see my body start to transition. My confidence grew, I walked differently and not to brag or boast but when you start to feel good about yourself and see the results you have a different swagger about you. And this is what I’m trying to get you to have. The mindset of you feeling good about yourself wherever you go and having an abundance mindset.
Now obviously this specific plan may not work for you (because I am a college athlete) but I just wanted to spark the idea of wanting to change yourself for the better. I could have easily just accepted the fact that it’s in my genes and I’ll be small a scrawny my whole life but my end goal was that I wanted to be the best at my craft and not get pushed around every time I’m on the court so I had to change. And not only the basketball court was a factor but overall life it was a health/lifestyle change for me. Getting up at am and training everyday was never easy for me but now I have made it part of my routine where if I had to train a client at 4:30 in the morning I can easily make that happen and not worry about oversleeping because it’s embedded in me.
So why wait until tomorrow to start your change why not start today?
Q's Body Blueprint 