Summer of Strength Week 1
Hello Fit Fam,
What a week it has been! As you may remember from last week Coach and I are focusing on the summer of strength. By focusing on strength I will achieve 3 major goals: getting stronger, building more lean muscle tissue and losing body fat. Speaking of body fat, I am not sure if you saw on my Facebook page, but I went from 22% Body Fat to 17% Body Fat! That was very exciting news and my motivation skyrocketed.
Now onto the results from last week. I performed 3 different strength tests to determine the baseline of where my strength currently lies. The barbell squat, the bench press and the pull up. I performed a 3 t0 5 rep max and Coach Steve used his 1 rep max formula to come up with the following numbers:
The Barbell Squat 386lbs. The Bench Press 255lbs. The Pull Up 264lbs.
I was very happy and surprised with these results. I was the most surprised by (more…)
8 oz. boneless raw chicken breast
1 cup chopped raw onion
½ cup jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat milk
4 tsp. cornstarch
5 tsp. extra virgin olive oil
6 cloves raw garlic
2 tsp. raw ginger root
1 tsp. turmeric ground
1 tsp. coriander leaf (dried cilantro, Chinese parsley)
1 tsp. curry powder
In non-stick sauté pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve add to pan and cook for 3-5 minutes. In separate pan cook cabbage and red peeper in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve Immediately.
Calories per serving 475
Summer of Strength
Goal Setting. We all know how important it is to set goals. We set goals for all aspects of our lives. You all know my big mac daddy goal of becoming of an IFBB Pro Men’s Physique competitor. That’s the BIG goal, and with that comes lots of smaller goals to get there. Think of them as steps on a ladder. The big goal is at the top but you have to take one step at a time to get there. This week is focusing on the current small goal, increasing strength, or as I prefer to call it the summer of strength. Throughout the rest of the summer I will be focusing on increasing my strength. Coach Steve and I are going to focus on three key strength movements as forms of measurement. The Bench Press, The Barbell Squat, and The Body Weight Pull Up.
This week I am going to preform my 5 rep max on these movements, and through calculations we will be able to see what my 1 rep max is. Then through the course of these next months I will be training and eating to improve those strength numbers. Coach and I have chosen to focus on strength for many reasons. The biggest reason focusing on increasing strength will in turn build lean muscle tissue along with some much needed leaning out. Think of it as three bird’s and one stone. Increase strength, increase lean muscle tissue and decrease in excess fat tissue. Pretty much a win, win, win for the next few months. I’ve never done strength training like this; in fact I have never done a 1 rep max test of any kind. So I am very excited to focus on these goals and (more…)
Sweet Potato Ice Cream
- 3 oz. baked sweet potato
- 1/2 scoop vanilla protein powder
- 1/4 cup unsweetened almond milk
- 1 TBSP your favorite nut butter (I prefer raw cashew or raw macadamia)
In a blender such as a magic bullet, just toss in all of the ingredients and blend! Freeze the mixture for 1.5 – 2 hours and then enjoy!
If you freeze for longer and it gets too solid, simply microwave 5 seconds at a time until it becomes the softness you want. For example, the ice cream in the picture was frozen for 4 hours and I just microwaved it for 10 seconds.
Depends on the nut butter you choose and protein powder but approximately:
20g carbs 15g protein 9g fats 221 calories
Flaxseeds: Tiny, but Mighty
Don’t let their tiny size fool you because, regardless of their miniscule measurements, they pack a mighty wallop. Not only does flax benefit support cellular, cardiovascular, breast, colon, prostate and lung health, the omega-3 fatty acid alpha-linolenic acid or ALA, and the lignan content in flaxseeds appear to be primarily responsible for these benefits. In fact, flaxseeds provide a rich source of ALA, which is important because the human body uses ALA for healthy cellular growth and cellular energy production.
FLAXSEEDS OFFER AN ARRAY OF HEALTH BENEFITS AND CONTAIN THREE HIGHLY IMPORTANT- AND HEALTHY- ELEMENTS:
OMEGA-3 FATTY ACIDS: Omega-3s are some of the “good fats” people are raving about these days. Just two tablespoons of flaxseeds provides over 146 % of the daily value, or DV, of omega-3 fatty acids in the form of alpha-linolenic acid, or ALA (more…)
Measuring up my WORK
Here you go my friends, my measurements over the past year.
Take a look. As you can see growth takes time. Lots of time! (Which is why if women ever tell me she doesn’t want to touch weight and get big I may lose my mind?)
I still have a lot of growth to do before I can even start thinking about dieting down for a show. Sadly this is not something that can be rushed or flown through. I know this now, a few months ago I didn’t. I always thought I would grow real easy just like all the other “transformations” that I saw. Too bad for me those were not real transformations. Real transformations take time and patients and most importantly WORK!!! Lots and lots of work. Every day, every day I need to put in the work. I need to eat all meals, all my macros, all my calories. I need to work out and lift HEAVY!!! Push to failure every rep, every set. PUT IN THAT WORK!! Every day I need to wake up and think “how can I (more…)
Welcome to the Wild Will Transformation
What’s up Fitness friends,
Welcome to the very 1st entry of the Wild Will Transformation blog. Let me be the first to say thank you for taking the time to read my blog and join me on my journey from mild manner personal trainer in Chicago to IFBB Pro Mens Physique competitor and professional fitness model.
Lets start off with a little background, shall we. My name is Will Wilson (Wild Will) to most. I am currently 28 years young and live in the Chicago suburbs with my beautiful wife Heather. I work as a personal trainer at Life Time Athletic Old Orchard. I have been personal training since the summer of 2009 first with Bally Total Fitness. I became a personal trainer when I returned home from the USMC. I was drawn to personal training after I lost nearly 60lbs before going into the USMC. That journey gave me a sense of purpose that I still have to help as many people as possible in reaching their personal fitness goals. Nothing brings a bigger smile to my face then seeing and hearing about a life that I helped change (health wise) for the better, regardless how big or small the impact. Inspiring someone to become healthier is my purpose in life and I thank my lucky stars that I was able to discover this at such a young age.
8 months ago I decided that the only way I can change more lives is to change mine. To get in the best shape of my life, to compete on the national and international stage. Join a great team of fitness professionals and spread the good word of fitness to the masses. That is why FITASTIC appealed so much to me. My Coach Mr. Fitastic, sick n thick himself, Steve Trezek is the perfect example of what it means to live the lifestyle and spread the word of fitness. 8 months ago I began this current transformation; and now I invite you to join me on my journey. Along the way we are going to have ups together, downs together, hardships and success. You and I are going to work together, through each other to achieve our goals. This blog is not only about me and my goals, it’s about our FITASTIC community working everyday to become better then who we were the day before. (more…)
Chocolate Mug Cake
Serving Size: 1
Prep Time: 5 min
1 Egg white
1 Scoop Chocolate Casein
2tsp Coconut flour
1/2tsp Baking powder
3tbs Unsweetened Almond milk
Mix ingredients in a coffee mug. Microwave for 30 seconds and dig in.
Nutritional Information per serving: 185 Calories, Protein 27g, Carbs 8g, Fats 5g
The truth about weight loss!
Should you be congratulating yourself for losing weight quickly, or checking with your doctor?
Quick solutions can cause severe detrimental effects on your health. Even if you leave physical harm aside, fast weight loss may cause mental stress and depression as well. Therefore, before believing any fast weight loss advice, take a moment and have a look at the risks that fast weight loss brings with it.
Before adopting fast weight loss methods, you have to be very cautious. Though it might help you lose some weight, the results are not sustainable for a long time. Since your body is not trained to the temporary changes, it will fail to adapt to the changes and more likely you will gain back all the weight that you had lost.
When losing weight, it’s safer to lose at a rate of no more than 1-2 pounds a week. By doing so, you will be more likely to lose the weight you want to lose, without side effects, and keep it off.
Quick weight loss can increase your risk of gallstones, mineral and electrolyte imbalances, arrhythmias, changes in blood pressure, and low blood sugar — all of which can be life threatening.
Another danger of losing weight too quickly, is that you are probably not losing just fat. Because it’s difficult for your body to burn large numbers of fat calories in a short amount of time, the weight you lose could be made up of water or muscle (lean tissue).
Rapid weight loss usually leads to rapid weight gain. This is mostly because it increases the breakdown of lean tissue, resulting in a lower metabolic rate.
The secret to losing fat safely and permanently at the maximum possible rate is not weight training, cardio, motivational techniques or nutrition. The secret is the combination of all four. The effects of these four disciplines put together are far greater than the sum of their parts.
What most people want to hear is that you don’t have to work hard; all you need is XYZ diet, pill, machine, routine or some other magic formula. What you need to hear is that there’s a substantial time and effort commitment that must be made if you want a better body. To think otherwise is delusion or gullibility.
The truth is that you will always make time for whatever is most important to you in your life.
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