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- Oct 20, 2008
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I thought I'd share how I've done things for you guys that are on the fence about making a transformation. You can go hire the best trainer in the world to tell you what to eat and how to train, but essentially it will be up to you to make it work.
I can’t stand the phrase “time management”. You can’t add or subtract any more time than there is. What you can do is manage your actions. During my transformation, I’d get asked very frequently about how I did it. In the beginning it was exciting and somewhat flattering to have people ask me about the transformation process. When asked, I’d go into detail about my diet, about my training, but at the end of it almost everyone would say, “I don’t have that kind of time”. Are you kidding me? Do I somehow get more hours in my day? Look, I don’t care if you’re a ditch digger, if you’re the head of neurosurgery, the President of the United States, or if you pimp ho’s on the Ave.; the bottom line is we all get 365 days in a year, 7 days a week, and 24 hours in the day. When someone says they don’t have time, what they’re really saying is they don’t want to make a change.
I’m going to share with you how I manage my actions in the time I’m blessed with every day. The first thing I had to do was recognize that getting fat was a selfish move, and I’d have to be even more selfish to make the change. However, I’m a husband, a father, and I have a full time job, so I needed to back into the schedule putting my roles as a husband, father, and employee as my first priority.
I am not an organized person, so I had to get a little help from my wife, who is probably the most organized person I know. So, we utilized Outlook and day planners. Here is how I “back in” to my goals and formulate a plan. My goal was a bodybuilding show in one year. I knew the date specifically, October, 3rd 2008. I circled the date on the calendar. Each month, I would have my wife go into her Outlook and send me all of the dates that I needed to be at obligations that I had outside of work and bodybuilding. Birthdays, Christmas plans, vacations, you know “Life”. I’d populate these into my Outlook and print this in a daily format, with my day starting at 4:30 AM and ending at 9:00 PM. Anything that she put on this schedule was priority one and my bodybuilding goals would need to be flexible around those. If that meant getting my fat ass out of bed at 3:00 AM to do some cardio or cook the food for the day, or finding a gym I could train at in Shell Knob, Missouri, then that’s what I have to do. I put each month in a 3 ring binder and took it one day at a time. That’s important. One day at a time!
Here is a sample of what my day looks like today. 12/10/2009. I actually prepare for part of it on 12/9/2009. Also here is how I do my planner. **broken link removed**
12/9/10
8:30 PM- Say prayers with my 4 year old daughter, and tuck her in bed
8:40 PM- Get the coffee ready for tomorrow morning and make sure the timer is set on the coffee pot. Lay out any supplements that I have to take pre-workout.
Get my workout gear laid out and ready for the morning.
9:00 PM- Go to bed.
12/10/9
4:15 AM- Wake up
4:20 AM- Read scripture and meditate. If you don’t do this, you’re simply missing out. This has “eternal” ramifications.
5:00 AM- 10 min. warm up at the gym. Leg training day. It’s 5:00 AM you might as well crank the intensity as high as you can. You’re not getting this time back!
6:00 AM- 40 mins of cardio
6:40 AM- Shower at the gym.
7:15 AM- Food prep. After some trial and error, I’ve found that this takes me right at 45 mins.
Here is the food after it’s prepped and ready to go.
**broken link removed**
8:00 AM- Eat meal one.
8:45 AM- Leave to take my daughter to pre-school.
9:15 AM- Arrive at work.
I’m not going to go into detail about how I have my work day broken down, it really isn’t relative. I can tell you though, if you’ll use this template, it can change the way you do business.
10:30 AM- Eat meal two. (Look this isn’t the last supper, and you’re not out on some date. Eat the food and get it over with. This literally takes me 3 mins.)
12:30 PM- Eat meal three.
2:30 PM- Eat meal four.
4:30 PM- Eat meal five.
5:30 PM- Head home from work.
7:00 PM Eat meal six with my family. I take my time here; I talk to my wife and my daughter. Sometimes I like to just sit and listen. This is one of the best moments of my day.
After dinner, I usually play Uno, or go fish, or Barbie’s or whatever with my wife and daughter.
8:30 PM- Repeat the above.
Obviously this won’t work for everyone. You’re going to have to see what works for you. It may be too rigid or structured, but it’s what I have to do to make it work for me. I’m not one of those people advanced enough to just eat when hungry or any of that. I don’t have the discipline to know if I’m hungry or just craving food. This fat kid is always hungry! I hope this will give you a formula for success. Don’t let time dictate to you how you want to live your life. Take charge of your life and the time you’re blessed with, and do it one day at a time!
I can’t stand the phrase “time management”. You can’t add or subtract any more time than there is. What you can do is manage your actions. During my transformation, I’d get asked very frequently about how I did it. In the beginning it was exciting and somewhat flattering to have people ask me about the transformation process. When asked, I’d go into detail about my diet, about my training, but at the end of it almost everyone would say, “I don’t have that kind of time”. Are you kidding me? Do I somehow get more hours in my day? Look, I don’t care if you’re a ditch digger, if you’re the head of neurosurgery, the President of the United States, or if you pimp ho’s on the Ave.; the bottom line is we all get 365 days in a year, 7 days a week, and 24 hours in the day. When someone says they don’t have time, what they’re really saying is they don’t want to make a change.
I’m going to share with you how I manage my actions in the time I’m blessed with every day. The first thing I had to do was recognize that getting fat was a selfish move, and I’d have to be even more selfish to make the change. However, I’m a husband, a father, and I have a full time job, so I needed to back into the schedule putting my roles as a husband, father, and employee as my first priority.
I am not an organized person, so I had to get a little help from my wife, who is probably the most organized person I know. So, we utilized Outlook and day planners. Here is how I “back in” to my goals and formulate a plan. My goal was a bodybuilding show in one year. I knew the date specifically, October, 3rd 2008. I circled the date on the calendar. Each month, I would have my wife go into her Outlook and send me all of the dates that I needed to be at obligations that I had outside of work and bodybuilding. Birthdays, Christmas plans, vacations, you know “Life”. I’d populate these into my Outlook and print this in a daily format, with my day starting at 4:30 AM and ending at 9:00 PM. Anything that she put on this schedule was priority one and my bodybuilding goals would need to be flexible around those. If that meant getting my fat ass out of bed at 3:00 AM to do some cardio or cook the food for the day, or finding a gym I could train at in Shell Knob, Missouri, then that’s what I have to do. I put each month in a 3 ring binder and took it one day at a time. That’s important. One day at a time!
Here is a sample of what my day looks like today. 12/10/2009. I actually prepare for part of it on 12/9/2009. Also here is how I do my planner. **broken link removed**
12/9/10
8:30 PM- Say prayers with my 4 year old daughter, and tuck her in bed
8:40 PM- Get the coffee ready for tomorrow morning and make sure the timer is set on the coffee pot. Lay out any supplements that I have to take pre-workout.
Get my workout gear laid out and ready for the morning.
9:00 PM- Go to bed.
12/10/9
4:15 AM- Wake up
4:20 AM- Read scripture and meditate. If you don’t do this, you’re simply missing out. This has “eternal” ramifications.
5:00 AM- 10 min. warm up at the gym. Leg training day. It’s 5:00 AM you might as well crank the intensity as high as you can. You’re not getting this time back!
6:00 AM- 40 mins of cardio
6:40 AM- Shower at the gym.
7:15 AM- Food prep. After some trial and error, I’ve found that this takes me right at 45 mins.
Here is the food after it’s prepped and ready to go.
**broken link removed**
8:00 AM- Eat meal one.
8:45 AM- Leave to take my daughter to pre-school.
9:15 AM- Arrive at work.
I’m not going to go into detail about how I have my work day broken down, it really isn’t relative. I can tell you though, if you’ll use this template, it can change the way you do business.
10:30 AM- Eat meal two. (Look this isn’t the last supper, and you’re not out on some date. Eat the food and get it over with. This literally takes me 3 mins.)
12:30 PM- Eat meal three.
2:30 PM- Eat meal four.
4:30 PM- Eat meal five.
5:30 PM- Head home from work.
7:00 PM Eat meal six with my family. I take my time here; I talk to my wife and my daughter. Sometimes I like to just sit and listen. This is one of the best moments of my day.
After dinner, I usually play Uno, or go fish, or Barbie’s or whatever with my wife and daughter.
8:30 PM- Repeat the above.
Obviously this won’t work for everyone. You’re going to have to see what works for you. It may be too rigid or structured, but it’s what I have to do to make it work for me. I’m not one of those people advanced enough to just eat when hungry or any of that. I don’t have the discipline to know if I’m hungry or just craving food. This fat kid is always hungry! I hope this will give you a formula for success. Don’t let time dictate to you how you want to live your life. Take charge of your life and the time you’re blessed with, and do it one day at a time!
