My current weight for the last week is 167 lbs. I have changed my cardio regiment to speed rope, 50-100 jumps after every set followed by a 30 second cool down before going again. All my workouts would be 4 sets of 12-15 reps each with always going up in weight. With this method I haven’t been as crazy strong as what i was used to, this morning i was also thinking it may be that I have been doing fasted workouts with my speed rope as well. In the morning I would wake up nice and early, down my pre workout, take my BCAA’s with me to drink during my workout so I won’t get fatigued. This way i save time, instead of waking up  earlier, making a pre workout meal, then waiting an hour before getting to the gym. I would love to actually do that, but when your raising a baby, your plans are never solid. Most nights i get less than 6 hours of sleep, just because i need to help the wifey with the baby, God bless my wife, she’s a soldier and she’s the one raising the baby, so whatever help she needs, i try my best to help her. 

My diet so far has been ok during the day, it is the night time cravings that get me real bad. I would look for chips, sweets or just have another big meal, since at work I barely eat during the dinner shift, usually maybe a small snack which leads to a huge craving/appetite when i get home to relax. I have Cassein Protein in the closet, maybe I should make some type of ice cream with it, sprinkle some whole wheat Chex cereal and just down a water. bottle before hand, that might be able to do the trick. 

Here’s a typical meal I would eat 2 times a day usually;100% whole wheat bread, sweet potato fries,Kale salad with blue berries,walnuts, carrots and sun flower seeds, Halal Wagyu Angus Beef.
NOW……..Ramadan starts Thursday or Friday so I would have to figure out what to cook ahead of time for basically my 2 meals a day, the second meal would probably be followed by a post workout shake or something. Each meal would have to be designed to have fiber, fats and protein to hold me over for some time. I would only do little carbs, most likely half a whole wheat pita or 4 ounces of Sweet potatoes, followed by maybe 3-4 steamed broccolis and a white meat. Hopefully i can get some time to get some Halal Turkey from Paterson, make some Turkey Meat balls so that it can be enough for my meals. I have read somewhere too that not everyone can eat 5-6 small meals a day, thus they opt for 3-4 larger meals a day and maybe a snack here and there. Ramadan will be an amazing opportunity to test out how my body reacts. I know for a fact that during Keto,5 years ago, i had cut down a lot of weight. But now, since I have to causally take some carbs out, if i start with fasting and adjust the carbohydrates and making them at a smaller amount, maybe after Ramadan then the body can react to switching to Keto for maybe 4-5 weeks without taking a big hit. Of course i would have my refeed days filled with abut load of carbs and protein, which most people don’t understand when it comes to ketosis. 

Being a father has been amazing, it has opened my eyes to what really is more important in life to me and what matters the most. Time with my family is important, time is something no one can get back. Growing up my parents were able to have some time for us to go on vacation and trips, but towards my middle school and high school career, they were nowhere to be found, always working. Which i now understand completely, money makes the world turn, but the sacrifices that are made should never be up against spending time with your kids. I have realized that spending time with your kids equals raising them, every moment you have with them is a moment to teach them about life, a moment to mold them into being a better person than yourself. I have a different outlook than my parents now on how to raise my kid. I think most children, when they have their own families, know what to do and not to do, thanks to their parents and their style of parenting. Ever since I have become a father, I put  my family first on everything, as it should be with every parent. But unfortunately others see it as a negative because it doesn’t benefit them and their agenda. Try and stay away from negative people, even if they are in your own family, stay peaceful, patient and do not react, take some time to chill and then revisit the problem with a positive outlook without trying to seek revenge. Only then will you be able to stop and smell the roses. 

Now with my workout routine, this will be challenging. Last year, i just ate whatever and workout out maybe 3 times a week or less. This time, i would like to hit up the gym 4 times a week, probably during the night, right after work, then followed by keeping up with the baby and then taking a nap for an hour or two before waking up to eat again. Then I would be able to sleep for 6-7 hours before work, followed by an hour nap after the lunch shift. Everything always looks easy on paper compared to actually doing it. 

Here are some photos of our recent trip to the Zoo, Even though Lailah is too small to probably remember, at least we got photos with her so she can see later on in life,also Madina had a blast with everything:


Keto day 14

December 30, 2015

I got down to 159.9 lbs, it’s a god number but not satisfying, I’d rather get o 159.5 or bellow to count it asa win for me and my coach. I had a good weekend, worked so much that sometimes I forget to ea, thus having hand protein bars or protein chips on the side to help me get through a crazy diner/lunch shift without going catabolic. It’s always better though to eat real food when available, maybe I should prep my foods in the beginning of my shifts so that once t gets busy I can scarf them down quickly.  

 
Dropped my eggs, lost protein, so mad. 
  
This is how I look when I wake up in the morning to do a fasted workout and fasted cardio. 

   
   

So far my legs have been on point after the loweback injury, pulled muscle. I train my quads just as hard as you hamstrings,just to keep them equally aesthetic and proportionate. The problem I will always have is the lower a fat, I can definitely tell its shrinking, but the one thing every person lacks in body transformation is patience, that’s what I’m working towards. 
Here’s a link to a small leg session on what I did yesterday at LifeTime fitness:Quick leg session!!!!

Day 20 cutting diet

May 22, 2013

So I’m on day 20 of the cutting diet,lost about 6 lbs. I will be flying out to Istanbul,Turkey on the 28th if this month. Then from there I will go straight to Kabul,Afghanistan. It will be after 5 years,this time I will be prepared with my 64g iPhone 5 and 64g iPad mini. Sometimes I close my eyes and I’m telling everyone that I meet that Afghanistan went by so fast,45 days was a blur & now it’s Ramadan again. This Ramadan will be the best,can’t wait to start and be at peace with myself while fulfilling my duties. I will start Ramadan in Afghanistan,I stars I believe July 8th this year,we will be landing back home on the 14th. InshaAllah we will complete Ramadan together.

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I also shipped to Afghanistan my supplements from Bodybuilding.com, of course I’ll be training there while eating 6 times a day,walking miles to and from the gym & all the food is natural,healthy & organic.

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Day 2 cutting diet

May 2, 2013

Got a good leg workout in with a friend of mine. He hasn’t lifted before so it was good to show him the ropes. He said he definitely feels it today so that means training him worked. I just got my 15 lbs NASM book to study, it talks about training,muscles,dieting and foods. It’ll help me pass the qualification exam and have me be certified as a personal trainer. What I really want to learn is how to make a diet,what factors go into it,what’s needed to calculate it. I know everyone’s different & there’s a lot to learn but in the one month in Kabul will give me plenty of time to read,learn and prepare.

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Day 1 cutting diet

May 1, 2013

So today is day one of the cutting diet. It’s not a diet where all of a sudden I limit my calories and carbs,if I did that then my body would not appreciate that and most likely I would lose muscle.
Here are some shots to start with,also I am at 10% body fat:

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Here is how much calories I burned today:

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Also yes I got a new polar FT80 watch because my old one finally died completely. We had a good run but this design is more bad ass.

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So far the only things that were changed in my diet were how much almond butter I can have, the Karbolyn amount & olive oil amount. We will see how this week goes,also I am doing 30 min cardio either before my breakfast or right after my workout.

Day 61 on gaining diet

April 3, 2013

Today I’d like to talk about stress while dieting. Dieting does play a a role in our Dailey lives and can cause some type of stress triggered by an event or person. Speaking from experience, eating “small” meals through out the day will help with weight loss or weight gain, but the perception that your still hungry while cutting or “I want to try something else but can’t” thought while gaining can cause a reaction in the brain if we choose it to. During my 16 week cutting phase I limited myself to almost every finger food within my grasp. Working at a restaurant has proven at times to be extremely difficult to diet clean and yet I have been successful. If you don’t time yourself after each meal then your body will tell you when it’s hungry while you aren’t stressed or busy; but when your hungry that’s when chemicals in the body start to take a toll. It’s extremely important to eat within every 2-3 hours of your last meal to stop your body from going into a catabolic state. learn about Catabolic state here.

An example of when we should eat is with someone who’s diabetic. If the diabetic person does not eat every three hours then they become grumpy first, then angry and very tired as if they are about to crash. I base this on my grandmother and my father, my father is prediabetic so usually we are on top of him on eating all the time.

My tea in the mornings:

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My wife’s breakfast I make:

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Day 58 on Gaining Diet

March 30, 2013

More carbs,more protein,more healthy fats, what more can be expected from a clean diet like that? My coach has given me a nice clean diet to follow and obviously it’s up to me to follow it religiously which I have been. I’ve been skipping out on hanging out with friends,skipping out in taking the one small bite of cake or cookie. I’ve stopped myself from having a small handful of chips. Food is a powerful drug, as Jay Cutler would say:“I don’t eat for taste, I eat for function.”

I can remember when I first started dieting with my coach,he gave me a muscle building diet first and I looked at it,didn’t take it too seriously,only made the breakfast he had for me. But then after about a week we decided for me to start the Keto diet to cut the fat,which I did. Then Ramadan came along so I was “dirty bulking” but I couldn’t work out or maintain the muscle within that month so I pretty much lost part of the muscle. Once October of 2012 came along I started to cut the fat again and now I am in the process of a nice Clean Bulk phase. It’s tough but so far so good.

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It’s been tough,gaining 1-2 lbs of muscle,judging by what I see in the mirror I’ve gained 2/3 of muscle and 1/3 of fat. My abs are still outlining but I can see the belly fat covering it a bit. 5 more weeks then we start cutting again with more minutes added to my cardio regiment.

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