Transformation Beginning Week 5

Hey Guys Ercekj here with some news.

Well some good news and some bad news. So I will start out with the good news first.

Good News

So after training for a good long time my strength has improved to where I bench one hundred and fifty pounds flat and one hundred and forty pounds at an incline.

As far as cardio is concerned I have also increased my cardio from running at six miles an hour to six and a half and I got to say it felt better pushing myself further this week.

I also enlisted the aid of some new supplements to help with my goals, thus leading into the bad news.

Bad News

 

JohnHErcekIII (1 of 2)

The Bad News first is that I gained another three pounds in the last week alone leaving me at 186 lbs.

I attribute and or blame this on my inexperience in dieting. The fear of this all turning  into another big, fat, failure and not getting to bed at a reasonable time has definitely been messing with me as well.

Oh! And I had just learned that apparently my family has a history of type II Diabetes.

For those that are new Diabetes is a disease where the body of the person who has it has an inability to produce or respond to insulin resulting in the body having at best an awkward metabolism when it comes to processing carbohydrates.

In my case though I have not been clinically diagnosed with having Type II the chances of me getting it are still pretty fair. I mean because I live an active lifestyle but even so if I am not careful I could still get it.

Learning this I also stopped taking a supplement that maximized my insulin production to help build muscle and loose fat. Reason being that it messes with my pancreas and I did not want to risk ruining my pancreas.

What’s the Takeaway?

JohnHErcekIII (2 of 2)

Well, one thing is for sure I am staying accountable for my actions. I could have easily photo-shopped some guy’s abs onto me and said I was doing fine but I am not one to lie about things like trying to shape my body.

Also that would take forever for me to do and it would more than likely be a terrible photo.

Through this all I am encountering some difficulty and when stuff like this happens we got to ask ourselves not what we had done but have not done.

For me I realize I could be training much harder so now I will. I also learned that even though one supplement was aiding me in the short run it could have messed me up later on in life.

If there is one thing I would hope that any of you who read my blogs, look at my photography or watch my videos it is that the little problems happen now so that the bigger ones do not happen later.

Anyways that is what I recommend to anyone else that is struggling whether it is loosing weight, getting a job, or whatever the struggle may be. Be grateful for the small problems keep on fighting, and I will be posting again next week!

 

ref.: http://www.webmd.com/diabetes/default.htm

Disclaimer: Photos were taken on my phone or handheld camera ergo the quality and the cut-off watermark.

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Where is week 4? Comedy and Tragedy

Hey Guys!

So this last week I did not post anything. Mostly it was because I was embarrassed to report my bad news..

Also I had a ton of family stuff happen last minute and then I was finishing up another project meant to challenge myself as a editor and comedian.

The Bad News

Long story short to my dismay I gained some weight.  I went up to 183 lbs and I was very very upset.

I actually cried on my bike ride from the gym to where I live I was so upset.

Good thing was that I reached out to my friends the vast majority of which were big fitness enthusiasts like myself. They were very supportive, offered me words of encouragement, as well as some new things to do when I work out, eat, etc.

So this Thursday I should have better news to share with you regarding my transformation process as now I will be on week five.

The Project I was working on

I mentioned I had been working on a video. If you have not seen it yet it is on my You Tube channel down below.

It is what I call in a long series of projects that I will be putting together called “Sketch Comedy Videos” or “Sketch Compilation Videos”. Anyways enjoy and I will be back with you guys in a few days.

Sketch Compilation Video

 

Transformation Beginning Week #3

Hey guys Ercekj here!

So I weighed myself and I am still at 188 lbs. So the good news is that in my efforts to get shredded I have maintained my weight and not gained any more.

However at the same time something that was constantly bugging me was whether or not after having been doing this for two weeks if my muscles were getting any leaner or any stronger.

Then a thought came to me: “Was it my diet, my supplements, or my workout?”

Turns out it had been all three.

Mistake #1 Overworking

JohnHErcekIII (3 of 3)

Last week’s blog post I talked about how if your plan is out of sync in any way that means your training program, what supplements you are taking,  and your diet then your results will be minimal at best.

First thing I looked at was my workout. Now I like to do heavy weight training five sets five reps, some machines following the same rule, and then thirty to thirty-five minutes of cardio.

First mistake I realized was that I was training too hard. Most fitness trainers, and websites  recommend that if you follow the same training plan as myself that you should only increase your starting weight by five pounds the next time you exercise.

I had been increasing it by ten.

As a result I ended up over-exerting myself this week and had to take an extra day off to recover. Just because you workout more does not guarantee you double the results although after my experience I can say you will receive double the pain.

Mistake # 2 Being afraid of Sugar and Carbs

JohnHErcekIII (2 of 3)

So one of my biggest weaknesses is sugar, I love it and feel like life would be sad without it, and often times when I would feel the stress getting to me sugar was my drug of choice.

However sugar or as it is referred to in the Health/Workout world glucose is actually an important source of fuel for our bodies.

However I had been avoiding it thinking that too much would work against me and I would get fat.

This lead me making the huge mistake ever in attempting to cut sugar completely out of my diet and it was stupid for a few reasons.

One, as I stated it is an essential energy source for our body and can help with recovery.

Two,  it made it harder on my motivation to want to go to the gym. Without the boost from healthy sugars I felt sluggish and just downright miserable.

Three it messed up my supplement routine as I was taking a glycogen agent to assist in loosing weight and getting rid of unnecessary fat.

Mistake #3 Not Using supplements properly

JohnHErcekIII (1 of 3)

Now I have stated before supplements are not a “must-have” if you are looking to just get yourself into a healthier state. If working out was cake then supplements would be like the icing; sweet but not necessary.

All the same if you are like me and could use the extra motivation and help you need to know how to use them and most importantly when.

Take the glycogen agent I was taking. I had been using it as it had stated when consuming a lot of carbs. But the problem was that I was not paying attention to how much carbs I was taking in.

There were moments when I would feel boosts of energy which according to the product said was normal and even desirable, and then there would be moments when I was clammy, sweaty, and weak.

I later looked back at the product and even the videos that Blackstone had been putting up and there was actually a minimum amount of carbs that I should have been consuming while taking the product and I had been consuming less than that hence the clammy feeling.

Lessons Learned

When you go on a plan like this you have got to put it all together and be patient and calm with what you are about to do. The fact was that I may have or could have set myself back further than before if I had kept this up.

Stay safe and stay awesome my friends wherever you are and I will see you guys again next week!

(Disclaimer: The photos I used this week were stock images I got for free from perez.com that I later edited in Lightroom. Just FYI)

 

Transformation Beginning Week #2

Hey guys! Ercekj here!

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So the good news is that after weighing myself I lost two pounds this last week! I now weigh 188 lbs or 85 kilograms.

Despite some minor setbacks it looks like I am well on my way to my goals.

What setbacks you might ask?

Well when it comes to fitness there is a trio-formula for reaching your goals or that is to say three different areas that make it all up. It also means that if you fail in one area chances are good you will not succeed in your goals.

Number 1 The Workout Program

JohnHErcekIII (1 of 3)

The biggest problem with the workout program is that there are so many to choose from and if you are just getting started then that means a lot of research.

There is power training, crossfit, free weight training, machine, high intensity training, just to name a few.

Most fitness trainers recommend a combination of two of these with some cardio. Also it means dedicating a lot of time at the gym if you can or having to workout at home with equipment.

Long story short to manage your time and maximize your results look into your body type and what your goals are. If you are set on gaining muscle your plan should mirror those goals.

Lastly, never underestimate the benefits of a good night’s sleep. Doctors recommend seven to eight hours worth to ensure your body as enough time to recover and to help yourself focus.

Number 2 Diet

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Not very many people like hearing me use this particular “D-word” but this is the most important part of your plan of all.

If you do not take a serious enough effort to regulate what you eat, when you eat, and how much you eat then working out is not going to do much for you.

Ever heard the joke “I work out so I can eat more?”

It’s a TRAP!

People workout and then think “I spent an hour at the gym so I should be good eating a whole pizza.”I know this because that was me in college and I still struggle from time to time.

Weeks would go by and I wondered why I did not see any changes in my body and how I felt.

Then it dawned on me; I had not taken the necessary steps to check myself when it comes to what kind of foods I eat and when I eat them.

A good start to regulating your diet is finding out how many calories you need to consume to maintain good lean muscle mass, and then looking at how much you should be getting from your carbs, protein, fat, and sugar.

It all adds up and every little bit helps..or hurts so be mindful of that.

Number 3 Supplementation

JohnHErcekIII (2 of 3)

Now this one is not as important as not everyone needs them or can afford them.

But they are nice to have and if you are like me and need a little motivation, a chocolate protein shake goes a long whey.

See what I did there?

But you also need to weigh the risks against the costs. Some supplements are better than others and learning about what you can take in is not as important as what you should be taking in.

Also a lot of the ingredients that exist in some supplements can be harmful if combined with other’s so you need to be on the look out for that.

I will go over more of this in detail in a later post or video.

Good rule of thumb is to talk to a licensed health care professional, and a certified trainer. They can’t lead you wrong and can answer all the questions you have about your body and what you can do to keep yourself healthy.

In Conclusion

Always be safe about this journey, and remember that results are not gonna just magically pop up. You may have some drawbacks here and there a little.

Be patient with yourself.

Lastly above all love yourself because you are a unique individual and you are gonna be something greater as long as you put forth the effort and hard work to do so.

That concludes this week’s update.  I have included some links down below on dieting and body type research that I have used.

Stay tuned for next week when I begin week 3.

Peace!

-Ercekj

Links:

Body type & Calorie Counting