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January 12, 2011


So its January 12, 1 AM and I’m lying in bed thinking. January is the time of the year when everyone makes some sort of new year’s resolution. New year’s resolutions in the traditional sense are fat loss or kicking a bad habit. I made my goals list for the year, I guess you can consider them the same. 2010 was the first year I stumbled upon the whole idea of a goals list. It’s simply genius! Just write out a bunch of things you want to accomplish and get them done. Let me give you a few examples.


Build a better relationship with my family and friends
Go back to school
Get better at my current profession
Give back to the rollerblading community GO TO – EVOLVESKATE.COM
Write a book
Start a blog
Present at a seminar
Also a few other subcategories and personal stuff ill just keep to myself. You know what?!


Writing out your goals works!


Some of the goals I set this year are pretty much the same but I’m going to step it up a notch!!



Being a personal trainer, coach, strength coach, strength and conditioning coach or whatever we’re called nowadays is an extremely fulfilling career. We get to help people become stronger, faster and leaner. We help empower each individual or if you lucky groups of adults and children to lead healthy lifestyles!


My problem, as well as allot of other coaches out there, is that we spend so much time helping others the most often we neglect or don’t make any time for ourselves.


Its kinda like the mechanic that took time to soup-up your car to the max but he drives home in a run-down ’88 Chevy Cavalier.



Over the last few months of 2010, I haven’t been following my advice, I sorta let myself go. I don’t have the pep in my step I use to have. I’m feeling sluggish, tired all the time, not sleeping well even when I go to bed early not to mention but my belly jiggles allot more then it used to.


In September of 2010, I was 195lb at 7% body fat. I used the 7 site pinch test. As of today January 12, 2011, I am 210lbs at 14% body fat. Yeah, I got some good eating in over the last 4 months.


NOTE: The 7 site pinch test is one method used to get an estimation of body fat by skinfold thickness measurement. Measurements are taken from 7 standard anatomical sites around the body.


So I’ m going to give myself 90 days from today to get down to the weight and body fat where I was in September of 2010. If I lose more fat and gain extra muscle I’ll take it as a bonus!


I get a physical and blood work is done twice a year. This is something I’ve done for the past 10 years. I was an NYC bike messenger so I had to make sure I was healthy going in and coming out of the winter months. If your not in good physical health your wallet would be running on empty. My tests always come back with positive results.


My reason for this change isn’t due to health reasons or because I have a jiggly belly.


I’m a coach and I must lead my clients towards their goals by setting the example. Would you have faith in a dentist with no teeth or a fat nutritionist?!


This resolution is about integrity, it’s about character!!!


I can’t continue to tell my clients what they should be doing to reach their goals and not follow my advice.


I have to change!


“it’s not what we eat but what we digest that makes us strong: not what we gain but what we save that makes us rich: not what we read but what we remember that makes us learned: and not what we profess but what we practice that gives us integrity.” – Francis Bacon



Like I said earlier I am currently 210lbs at 14% body.

My goal is 195 at 7% in 90 days.


Let’s do a little math




(weight) (body fat%) (lbs of fat I currently hold)


210Lbs X .14 = 29.4Lbs


(weight) (pounds of fat I currently hold) (lean body mass)


210lbs – 29.4Lbs = 180.6lbs




(weight) (body fat%) (lbs of fat)

195lb x .07 = 13.65lbs


(weight) (pounds of fat I currently hold) (lean body mass)


195lbs x 13.65lbs = 181.65lbs


So this means I have to lose 15.75lbs of pure fat in 90 days.


This is how I got this number


(current lbs of fat) (goal lbs of fat)

29.4lbs – 13.65lbs = 15.75lbs


I’m not too concerned about gaining the muscle that I lost. It’s a negligible amount. All you are have to do is the lean body mass by the current body mass which equals .75lbs. The average guy on a good training and nutrition program coupled with proper sleep and recovery should be able to gain about 1 to 2lbs of muscle max per month. I know that doesn’t sound like a huge muscle gain per month but it is.


Anyone that says they gained or can help you gain anymore then that is either a genetic freak that plays for a professional team, on juice and wants to get you hooked up or is full of shit.


Losing fat is going to be a bit rough without sacrificing muscle.


More math


So if I have 90 days from today the deadline is April 12th.


90 days average into 13 weeks. (12 weeks and 6 days)


(goal fat loss) ( time in weeks) (fat loss per week)


15.75lbs divide 13 = 1.21lbs


So I need to lose 1.21lbs a week to reach my goal weight and body fat percentage.


In THE TUNE-UP, PART 2 I’ll post a photo of the mess I look like now and talk about the steps ill take to reach my goal.

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