Back on my Bullshxt

So Labor Day is over. I'm sure everyone had a nice time chilling with friends, stopping at all the cookouts, and stuffing your faces with the finest of grilled meats and homemade sides. I certainly did. Had too many beers, hotlinks, ribs, potato salad, mac and cheese, burgers, and chips. Fatty time is over though. Its time to get back on my bullshxt.

Me Right Now

Me Right Now

This is a judgement free zone. Ain't nothing wrong with eating to your heart's content. As someone who enjoys food to a fault, I am with you. But the time has come for my to lift my fork less and lift these dumbbells more, to stop running to Chipotle and start running on a treadmill, to stop watching so much TV and start watching my biceps grow.

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To be transparent my body goals are inspired by Shannon Sharpe. For those that don't know he is an NFL Hall of Fame tight end. I'm not trying to get ripped like he was during his career. I'm just trying to get to where he is now. Dude is 6'2 228 lbs at 12% body fat. What really inspired me was a clip of him bench pressing 405 lbs. Now that would be pretty good for anyone to accomplish but considering he is 51 years old this is another feat entirely. 

Now i'm not an idiot. Shannon Sharpe clearly has some genetic gifts. But the way i see it there is no way someone who is old enough to be my damn daddy should be in better shape than I am. The other (and more important) motivator is this. I'm at 30% body fat at 34 years old. If I don't start doing something about this shxt now my risk for hypertension, heart disease, diabetes, knee and hip surgery (im 6'4") will start to go up drastically. And usually that shxt is a downward spiral. You get put on some meds, you keep your bad eating habits, you gain more weight, you get a surgery, which means you gain more weight. Next thing you know you’re a fat fuck with a low quality of life because you’re not as ambulatory as you should be.

That aint it Chief

That aint it Chief

So what happens next? Well right now im 251 lbs and need to drop at least 25 of those lbs in fat and turn the rest of the weight into muscle. I want to get my body fat percentage down to 15% by May 31 next year. By that time I expect to be able to bench the combine standard of 225 lbs 10 times (if I get to 15 reps i'll be overjoyed), and squat 200+. I cant give a physique because I have no idea what my body will look like with those attributes. I plan on offering a nice trip to my wife for our 5 year wedding anniversary, and I want to look summertime fine.

I’m not trying to be unreasonable. 15% is the goals (though I’d prefer 10%, I know that takes more time)

I’m not trying to be unreasonable. 15% is the goals (though I’d prefer 10%, I know that takes more time)

Goals are good, plans are better, execution is best. So what's the plan? Gotta start with the fuel. It's a proven fact that you can't outwork a bad diet so its gotta start with correct nutrition. My go to is going to be chicken and broccoli. Lean protein and a super veggie. I'm not a picky eater who gets tired of eating the same thing everyday. I've got my meals prepped during the week so I have something for lunch. A low calorie protein shake with almond milk will get me right for breakfast. Dinners a toss up. If i'm not super hungry I probably won't eat anything, but If i'm starving then I'll probably just have a salad with tuna fish and cheese in it. I've heard a lot of good things about keto but i don't believe its sustainable in my case. 

Meal Prep complete!

Meal Prep complete!


As for the gym, im going to treat that place like my job minimum 5 days a week. I get up at 4:30 each week day and use that early time to get in an pump some iron. I'm going to be doing push/pull/leg splits with ab work each day. Basically this means i'll be working triceps chest (push) one day, biceps back the next day (pull) and legs the day after. Gotta get those legs in bros, no one likes those chicken legs! Splits are good because they give each group just enough rest to keep injury and over training at bay. Ab work happens everyday because those muscles are used to getting worked from breathing.

If I have time in the evening, I'll hit the bike, elliptical, or row machine, as they are low impact and minimize joint issues. Either way cardio will happen on the weekend when I have more time.

I've done the research, I have a plan, I've made the time, and i’m committed. Ya'll get ready to say bye bye to Fatty Rob and be prepared to say hello to Gymflow Rob. I'm tired of being slow, feeling self conscious about keeping my shirt on at the pool, and seeing guys older than me with more responsibility somehow able to make time for their health.


You spend your time on what you care about, and what I care about is being healthy.


-Rob Immortal










Robert MillerComment