Tag Archives: protein

The OG Routine.

Results not happening?

You’re eating healthy, and have your food intake down but something is missing?

You’re doing everything, just not receiving the results you want?

Try getting away from the “monkey see, monkey do” work out machines and endless hours of cardio and just go to  The OG’s of the weight room. Bench, squats, and deadlifts.

Arnold Schwazenegger has a famous quote, “No Pain No Gain” and boy is he right. They call it “working out” for a reason, it’s meant to be hard. The harder you push yourself for that last rep or throw another plate on the bar the better the results. This is going to make or break your physical gains in the gym.

Diet and cardio can only take you so far the rest is made with blood sweat and steel. Louis Baltz of All American Gym in Lakeland Florida taught me at a young age that, “If gains in the gym were easy, then everybody would be muscular”.

I’m in the gym Monday, Wednesday and Friday. I try not to not drink alcohol or eat low quality foods during the week. My results are from the intensity in my routines.

Monday is, I believe, everybody’s favorite day in the gym, Chest day! Here is Monday’s workout.

I start every workout with a good lower body stretch, upper body stretch and finishing with lower lumbar stretch. My first stop is always the bench press. I continuously adjust the spacing of my hands on the bar during my routine.


Next stop is seated dumbbell press or if you know them by “Arnold’s,” then awesome.


Next up is Flat Bench Skull crushers keep your elbows in and just destroy those triceps!


Now that I have moved on to triceps and biceps I want to completely exhaust these muscle groups to stimulate growth. I do several heavy full extension concentrated rope pull downs and slowly drop the weight until the tricep is so fatigued I can barely hold onto the rope.


Seated pull down bar curl’s three sets of ten and just as I did with triceps, I go to failure. Start with as heavy as you can handle and slowly drop the weight. You are trying to shock the muscle, so you must go as far past failure as possible.


I finish up my day with standing curls overhand and underhand. Remember, keep your elbows in tight on your side and don’t sway your body to get the bar up. For all of your lifts, you need to execute with perfect form. DON’T CHEAT! Simply drop the weight and correct your form. Correcting the essential movement is key to muscle growth. If you lift your butt off the bench or swing to get the bar up you are using momentum and cheating yourself. Quick side note: if you slam the weight down after your set of 2.5 you need to rack them and get something you can handle for at least 8-10 reps. Slamming weights in the gym? You suck because that shit is annoying.


Post Meal: Starchy Carb and Grass fed organic protein I also throw a non pasteurized cow’s milk with grass fed whey protein shake in the mix as well. My daily post meal is usually Grass fed beef with red skin potatoes. You can find everything but the non pasteurized milk at Whole Foods. You will have to locate a dairy farm and see if they sell grass fed cow’s milk for “Animal Consumption only.” Yes, its illegal to sell for human consumption. You have a 30 minute window after a work out to feed your machine!


Now thats all it takes. Consistency in your diet, routine in the gym, and plenty of sleep! Have fun with The Original Gangster Workout! Wednesday’s workout is comin’ at you on Monday.





Breaking The Fast

Right here, this is the way to Break The Fast.

Bacon, Avocado, and then an Egg baked right in the center.

This is what I call “Just chillin’ with my Baes.”


Bacon. Mmmm… Sounds amazing. Bacon contains Choline which is a micronutrient that aides in brain development and has many health benefits. BUT steer clear of nitrates, make sure you’re purchasing the right bacon from the right sources. Bacon with MSG will just make you stupid.


Avocado contains monounsaturated fat. It’s a healthy fat. The avocado supports nutrient absorption from other foods as well as increasing HDL, the good cholesterol.


We all know the egg is an amazing source of protein. Unfortunately, it can be underutilized due to the bad rep it received for contributing to heart disease. As it turns out, that is not true. In fact, our bodies need fat and cholesterol. What we don’t need are refined carbohydrates made from ingredients not found in nature. Carbohydrates make you fat, cause inflammation, and contribute to heart disease. We definitely do not need to be eating Egg Beaters and there is absolutely no reason to be throwing away the yolks. Nourish your body, eat the whole egg. Read Eat the Yolks by Liz Wolfe.

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  • Half your avocados
  • Scoop 1 tsp from each center
  • Create a separation from the skin and the fruit using a spoon or butterknife.
  • Tuck bacon in the space made around the avocado creating a bacon bowl for the egg
  • Crack egg into center of the bowl you have created
  • Note* use muffin pan to keep BAE’S upright.

Bake at 350 degrees for 25-30 minutes until your egg is done the way you like it.

Serve it as is. The skin is very easy to remove from the fruit.