NERD FIT: THE HARD PART...FOR ME

I have said before that the easiest part of all of this is the actual workouts. I am one of those people who get off on destroying their self until they are nothing more than a sweaty, aching heap on the floor. Then repeating the process the following day and so on. The hard part for me is the diet aspect of this. While most of the world are trying to lose weight, I am sitting here trying ever so hard to gain. I live in Canada so a layer of body fat isn't that bad of a thing. I have no interest in joining a competition, so my level of clean eating isn't what most would. Right now I am simply trying to get in my three meals a day plus something post-workout. Trying to re-stretch your stomach is harder than you'd think, unless your into force feeding yourself, I'm not here to judge haha

Today I somewhat mastered smoothies. I forced myself into taking an off-day as to try and get out of zombie mode. I forget I am a beginner so rest is key. So, while trying to not go crazy I opted to try and make some smoothies. The easiest thing for me to consume is my post-workout protein shake (yes, I know real food is the better option but it is literally the only thing I am can get down my throat post-workout) so I thought why not try and include something similar and healthy to get me by while I stretch the gut. The only obstacles I see here are obviously the price, fruit is pricey at times, and simply trying to find which ones that I like. Which fruits do I use, which are good alone, which blend together the best, which could use other ingredients? A true trial and error process, but after how good the Strawberry Banana smoothie I made tonight, it is a challenge I look forward to. Not only for myself, but also for my lady and our beautiful children who require your A-game when serving healthy food.
Right now I am trying to consume the basics, with the smoothies I am going to go this route until things improve appetite wise...

Breakfast
-Eggs (3x Sunnyside Up)
-Yogurt Cup
-Juice

Lunch
-Smoothie

Dinner
-Meat (Beef/Pork/Chicken/Fish)
-Potatoes
-Green Vegetable
-Not Green Vegetable
-Milk

Post-Workout
-Cookies 'n' Cream Protein Shake

Dinner varies, and if isn't like listed then it is things like spaghetti, casseroles, etc. And I have been helping in expanding on the cooking methods so even the basic meat and veggies are becoming more enjoyable for all and easier to eat for myself. Taco Tuesday is a thing here at Arkham, and Friday's are pizza days. Like I said, I don't eat as clean as others, but I eat cleaner than I used to in terms of leaner beef, low to no fat when possible, etc. If I ever want to join a competition or simply see how ripped I can get, talking when I have actual gains of course, I will attempt a strict clean diet. Right now if I flex and I see abs so I am happy haha Lunch is always the hardest so I am hoping the smoothies help fill up that meal.
But, even this basic diet is a struggle for me to consume. I am not hungry like I was when I was younger. With my 50 lbs weight loss came a shrunken stomach so even when I eat I don't eat as much as I used to and need to now. If your wondering why I lost that weight, it was unintentional. Dental and stomach issues for a few years. Dental issues resolved, and it would appear that the workout and water consumption has helped with the stomach. Gaining the weight back is hard because of the overly stated appetite issues as well as being one of those people who can sit on their butt all day doing nothing and will burn calories the entire time.

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NGN'S AB & CORE WORKOUT

Current situation has me doing a Arms, Legs, Arms, Legs, Arms, Legs, Resistance Band routine Monday to Sunday. Upper Body can be found (HERE) and Lower Body can be found (HERE). As for my abs and core, I do them at night while my lady is killing her workout. Two to three times a week. Although it may be from not having and using super heavy weight for leg days, but at this time I rank abs and core as my least favorite thing. I am a skinny white boy, so my abs have been visible  for awhile. However, they are clearly just for show unlike in my youth as they burn the most and do so from the get go. Not bad enough to make me not do them, simply enough to make me hate it.
Ironically, unlike with my arms and also my legs I don't work abs and core for "show". Once my appetite finally grows, I don't plan on eating clean enough to walk around with them. Enough so that if I chose to flex and show them to get my way with my woman, I could haha I train them for strength purposes. Which translates into other areas of the body when they are worked, which will only help me in the end.

Crunches/10reps/3sets

Bicycle Crunches/10reps/3sets

Leg Raises/10reps/3sets

Flutter Kicks/10reps/3sets

Leg Pull-Ins/10reps/3sets

Air Bike Crunches/10reps/3sets

Reverse Crunches/10reps/3sets

As with my Upper Body Routine (HERE) and my Lower Body Routine (HERE), it is pretty basic stuff. I am a skinny white boy right now struggling to eat enough and as I tend to over reference, the home gym here in my cell at Arkham Aylum is in its infant stages. Regardless, I do what I can with what I have. If things get "easy", I switch things up, or add reps, or sets until I can increase the weight. Sundays are Resistance Band stuff, with random things. Sometimes I will throw in some Man-Makers, or a variety of push-up variations. If I took an "Off Day" it would be then, but I don't so I do minimal training just to keep the body active. But, that is just me and my state of mind, no knocks to anyone to takes a day away from self torture.

NGN'S LOWER BODY WORKOUT

Like with the Upper Body Workout (which you can find HERE), limited until the home gym grows. Plus, I don't drive and almost always take the stairs instead of the elevator to the top floor of Arkham Asylum so that has to work in my favor somehow haha
Basic stuff really, and the weight in each are simply dumbbells. I will admit that this is where a better home gym or gym membership would help me. But, just starting out and when the money is there it will happen. Until then here's "Leg Day"...

Lunges With Weights/10 Reps/3 Sets

Lunges/10 Reps/3 Sets

Reverse Lunges/10 Reps/3 Sets

Side Lunges With Weights/10 Reps/3 Sets

Side Lunges/10 Reps/3 Sets

Lunge Walk/10 Reps/3 Sets

Kick Backs/10 Reps/3 Sets

Squats With Weights/10 Reps/3 Sets

Squats/10 Reps/3 Sets

30 Second Squat Hold/1 Rep/5 Sets

Standing Leg Raises/10 Reps/3 Sets

Calf Raises With Weights/10 Reps/3 Sets

Calf Raises/10 Reps/3 Sets

Single-Leg Calf Raises/10 Reps/3 Sets

1-Minute Wall Sit/1 Rep/1 Set

Like I said, pretty much just basic stuff with and without dumbbells adding a little extra weight to things. I will likely just grow things as the home gym does. Not a fan of public places, I don't like to share, or wait to use something. Plus, I am skinny and looking to avoid any negative types poking fun. Not sure what would happen when my typical mindset during a workout is pure, hot red rage and takes me a minute to come out of it post-workout haha Up next shall be the ab and core routine I do at night two to three times a week.

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NGN'S UPPER BODY WORKOUT

Today I was doing shoulder presses which I have been able to do with zero problems despite the damage to my shoulder. It's been something that baffled me a bit, until today when that changed and I began to feel that pain. Now I am left wondering if it is one of the multiple tears ripping more (3 partial, a branching, and a complete tear on the rotator cuff which is 4 tendons I am told so you see the issues here), or if it is simply the beginning of working around the calcium deposits in there aka basically carving the meat around it. The joys of getting older, but if is the calcium then I know what I am in for as I had apparently torn my other shoulder and didn't know I did until after it healed and the deposits began. It will be a bit painful, but once you work that groove things aren't bad at all.
Not complaining, just giving reason for when I say that things like lateral raise, front lateral raise, and bent-over lateral raise exercises are done with a much lower weight and are a part of my rehab process that I do through out the day, everyday. My poor boy home gym is basically dumbbells 2lbs up to 25lbs right now (with exercise bike, vice grips, and resistance band) while I obtain the financials to add to it (bench is first, as it is overly needed here). Everything is at 20-25lbs, while the raises are done with 5-10lbs. while I strengthen things up in the injured limb. My home gym appears small, and it is plus ready for 30lbs with some things, but I am just starting really so it works for me...for now.

Shoulder Presses/10 reps/3 reps

Palms-In Shoulder Presses/10 reps/3 reps

Lateral Raises/10 reps/3 reps

Upright Rows/10 reps/3 reps

Bent-Over Rows/10 reps/3 reps

Kneeling One-Arm Rows/10 reps/3 reps

Shrugs/10 reps/3 reps

Triceps Extensions/10 reps/3 reps

Kneeling One-Arm Triceps Extensions/10 reps/3 reps 

Bicep Curls/10 reps/3 reps

Concentration Curls/10 reps/3 reps

Hammer Curls/10 reps/3 reps

Alternating Bicep Curls/10 reps/3 reps

Push-Ups With Feet Elevated/10 reps/3 reps

Spider-Man Push-Ups/10 reps/3 reps

Push-Ups/To Failure

As the home gym grows, as will the routines. A bench is first on the list, so once that comes into Arkham Asylum the chest and shoulder exercises will expand. Until then I simply do Upper, Lower, Upper, Lower, Upper, Lower, Resistance (Mon-Sun). I do ab and core training 2-3 times a week a night while my significant other gets her workout in. I'll make the third posting about that. Up next will be my current lower body routine. The dreaded Leg Day.

For more Comic Book, Movie, TV Show, Video Game, and Wrestling stuff! Head on over to Non-Geeky Nerd and check things out! Stay Nerdy!

SETBACKS AND LIMITATIONS

While most seem to be trying to lose weight, on the opposite end of the spectrum are others trying to gain weight. Both sides with the same goal, but envious of the "problems" the others have. As is the situation here in Arkham, ironically two Libras balancing out a scale if we get all deep with things. My lady is trying to lose weight gained from giving me two amazing and beautiful daughters and a love of food. Not obese, but simply isn't happy with her appearance (despite being hot af in my eyes), so making a change. Myself is someone who unintentionally went from 195 lbs. down to 145 lbs. Also wasn't happy with my appearance, so making some changes.

However, I don't really care for food anymore. I used to forget to eat at times, and now that I am making a conscious effort to eat due to a shrunken stomach it's hard to eat what I need for some gains. Even though I am very limited with what I can do at home at the moment (which is where I do my thing) and self rehabbing multiple tears and calcium deposits in my shoulder, it is the diet aspect that is holding me back.
Destroying myself during a workout is the easy part, if I am not a sweaty, aching heap on the floor my day doesn't feel right. Even when I am tired as heck, I am able to force myself to do what I need to get done with the weights. Forcing food down my throat is a different kind of uncomfortable, and hard to get over that hump. Post-workout is my Cookies 'n' Cream protein shake or it is an absolute struggle. I'd prefer to get the protein from "natural" sources, but with that 30-minute window do what you have to I guess.

And then there are the other things putting limits on the progress. As mentioned, the shoulder is pretty messed up right now. 3 small tears, a branching tear, and a complete tear in the rotator cuff, accompanied by some good old calcium deposits. Surgery isn't an option, so self rehabbing and strengthening it is. Add this with that I don't want to workout in a public gym yet, and currently only have a variety of dumbbells at my disposal. No bench yet either. It is all coming soon, it is just the downside of home gyms is it is buying everything instead of paying a monthly fee and have everything at your disposal...when it isn't being used by another paying customer. I make do, but would just be nice to expand on things as to not become
complacent and give the muscles a shock with a change-up every now and then. Also sucks having had weights, bench, and machine when I grew up. Which I could have now if I had started this journey long, long ago.

Like I said I make do with what I have, and I will get a handle on eating more. Thinking the next entries on the blog will be my day to day routines. Which I am sure many will laugh at, but I'm aware that I am just getting started, and everyone had to start somewhere!

Head on over to Non-Geeky Nerd for Comic Book, Movie, TV Show, Video Game, and Wrestling Stuff! Stay Nerdy!

NERD FIT MEMES

Been having some pc issues as of late, but for all the Nerd Fit memes I have made, head on over to Instagram and follow me @nongeekynerd

NON-GEEKY NERDFIT

Like many of today's world, I am looking to get back in shape. Just over a year ago I had began lifting weights, but then fell back into old habits when I didn't adapt to my job at that time. I was getting bigger. It was just hard to see haha I am in a unique situation in regards to my size. If you looked at me now, you would immediately assume I was an ectomorph (skinny build, hard gains). Understandably, as I am pretty skinny, add being 6'1" and I appear lanky. The thing is, I wasn't always this way. I had weight to me. Not fat per say, but the healthy layer over a medium build. My legs were pretty big and strong. I was a mesomorph (medium build, easy gains). Health took a turn, law dee daw, I am what I am now.

What I have come to learn is that the hardest part of all of this (for me anyhow), is the diet end of things. I can workout all that I want, if I don't keep eating I will not gain anything. Weight, size, muscle, etc. My appetite isn't what it used to be either, although I have moments of old where I am in constant consumption mode. But then there are moments before and after where I almost have to force myself to eat.
**Side Note: If you're a person with the opposite problem and eat too much, leading to wanting to lose weight, I am sure you are cursing me right now. Just know this, that the skinnies face similar issues. People think that we are anorexic or a drug addict. Or when we do eat a lot they think bulimic or homeless. Not fun. Just throwing that out there so you don't hate me too much. Two-sides of the same coin really.**
There are tons of different routines out there, some even named after superheroes and other nerdy things. Personally, the only thing I have tried to incorporate into my own, was the Spider-Man Push-Ups. They're hard, and the only thing that actually makes me think of comic books haha I also didn't find any of them "fulfilling" but that was just me. Right now, as I am banging off the rust, they would likely be perfect to get me started. So, I recommend them as possibly a starting point if you're just starting out or returning to Arkham (we all name our gyms/workout areas....we are nerds after all haha).

I don't so much "focus train" as I go for almost random body parts. I am still a beginner no matter what so I go with what works for me. For all I know I am either over or under training haha Doesn't help that all I have at my current disposal are dumbbells and body weight. Hoping to incorporate a weight bar and bench soon. Both will help incorporate chest exercises, as well as an alternative to the dumbbells. But again, just a beginner so what I have will be good to get things started. Plus, I don't "do" gyms. I am too skinny, grunt too loud, and lay on the floor in a heap when I am done. Pretty sure at least one of those breaks gym etiquette haha

Day 1

• Concentration Bicep Curls (3sets/10reps)
• Bicep Curls (3sets/10reps)
• Hammer Curls (3sets/10reps)
• Seated Concentration Bicep Curls (3sets/10reps)
• Shrugs (3sets/25reps)
• Shoulder Presses (3sets/10reps)
• Palms In Shoulder Presses (3sets/10reps)
• Lateral Raises (3sets/10reps)
• Alternating Front Raises (3sets/10reps)
• Upright Rows (3sets/10reps)
• Crouched Rear Deltoid Rows (3sets/10reps)
• Two-Arm Triceps Extensions (3sets/10reps)
• Triceps Kickback (3sets/10reps)
• Dips (3sets/10reps)
• Push-Ups (to failure)

Day 2

• Squats (3sets/10reps)
• Weighted Squats (3sets/10reps)
• Lunges (3sets/10reps)
• Weighted Lunges (3sets/10reps)
• Calf Raises (3sets/10reps)
• Weighted Calf Raises (3sets/10reps)
• Single Legged Calf Raises (3sets/10reps)
• Weighted Single Legged Calf Raises (3sets/10reps)
• Wall Sit (3minutes)
• Exercise Bike (5minutes)
• Sit-Ups (3sets/10reps)
• Crunches (3sets/10reps)
• Heel Touches (3sets/10reps)
• Spider-Man Push-Ups (3sets/10reps)
• Push-Ups (to failure)

Day 3

• Seated Bicep Curls (3sets/10reps)
• Seated Concentration Bicep Curls (3sets/10reps)
• Seated Hammer Curls (3sets/10reps)
• Seated Shoulder Presses (3sets/10reps)
• Seated Palms In Shoulder Presses (3sets/10reps)
• Seated Shrugs (3sets/25reps)
• Seated Lateral Raises (3sets/10reps)
• Seated Two-Arm Triceps Extensions (3sets/10reps)
• Triceps Kickbacks (3sets/10reps)
• Palms-Up Wrist Curls (3sets/10reps)
• Palms-Down Wrist Curls (3sets/10reps)
• Concentration Palms-Up Wrist Curls (3sets/10reps)
• Concentration Palms-Down Wrist Curls (3sets/10reps)
• Elevated Push-Ups (3sets/10reps)
• Push-Ups (to failure)

Day 4

• Man Makers (3sets/10reps)
• Shoulder Presses (3sets/10reps)
• Palms In Shoulder Presses (3sets/10reps)
• Seated Shoulder Presses (3sets/10reps)
• Seated Palms In Shoulder Presses (3sets/10reps)
• Lateral Raises (3sets/10reps)
• Bent Over Lateral Raises (3sets/10reps)
• Front Raises (3sets/10reps)
• Upright Rows (3sets/10reps)
• Shrugs (3sets/25reps)
• Bicep Curls (3sets/10reps)
• Concentration Bicep Curls (3sets/10reps)
• Hammer Curls (3sets/10reps)
• Elevated Push-Ups (3sets/10reps)
• Push-Ups (to failure)

Day 5

• Squats (3sets/10reps)
• Weighted Squats (3sets/10reps)
• Lunges (3sets/10reps)
• Weighted Lunges (3sets/10reps)
• Calf Raises (3sets/10reps)
• Weighted Calf Raises (3sets/10reps)
• Single Legged Calf Raises (3sets/10reps)
• Weighted Single Legged Calf Raises (3sets/10reps)
• Wall Sit (3minutes)
• Exercise Bike (5minutes)
• Sit-Ups (3sets/10reps)
• Crunches (3sets/10reps)
• Heel Touches (3sets/10reps)
• Spider-Man Push-Ups (3sets/10reps)
• Push-Ups (to failure)

Day 6

• Seated Bicep Curls (3sets/10reps)
• Seated Concentration Bicep Curls (3sets/10reps)
• Seated Hammer Curls (3sets/10reps)
• Seated Concentration Hammer Curls (3sets/10reps)
• Seated Shrugs (3sets/25reps)
• Seated Shoulder Presses (3sets/10reps)
• Seated Palms-In Shoulder Presses (3sets/10reps)
• Seated Lateral Raises (3sets/10reps)
• Seated Front Raises (3sets/10reps)
• Seated Two-Handed Triceps Extensions (3sets/10reps)
• Triceps Kickbacks (3sets/10reps)
• Dips (3sets/10reps)
• Spider-Man Push-Ups (3sets/10reps)
• Elevated Push-Ups (3sets/10reps)
• Push-Ups (to failure)

Day 7

• Resistance Band Bicep Curls (3sets/25reps)
• Resistance Band Shoulder Presses (3sets/25reps)
• Resistance Band Lateral Raises (3sets/25reps)
• Resistance Band Front Raises (3sets/25reps)
• Resistance Band Front Rows (3sets/25reps)
• Resistance Band Side Rows (3sets/25reps)
• Exercise Bike (5minutes)
• Dips (3sets/10reps)
• Spider-Man Push-Ups (3sets/10reps)
• Elevated Push-Ups (3sets/10reps)
• Push-Ups (to failure)

The weight varies, and increases over time. When I am unable to buy the next set of dumbbells for a time, I simply increase reps by 5, and repeat as it gets easier. With push-ups, it is "to failure" meaning I do them until I just can't anymore. Ya they are just push-ups, but doing them at the end of the routine makes them a tad more challenging. For me at least haha Also, I am low on cardio beyond moments on the exercise bike, but that is because I am looking to gain and too much cardio will keep me skinny. So, that is for later haha Still wish I had done all of this back in high school. I'd have been even better at the sports I played and looked great. Back when gain would've been a breeze, compared to my skinny butt now. It was embarrassing at times to say I workout, as you can't really see it if you don't see the before. Speaking of before I took a break, but will get back to that, and bigger haha I gotsta.