Body Transformation for Dummies

day150 ish....Getting in good shape relatively speaking

2010-06-18T20:35:00.000-07:00

There is a lot of fat to be lost. Still 210 lbs. If this keeps up I could shred the rest of the fat via some long duration cardio sessions. I believe dropping the fat may drop my running and biking times quickly. Also, it might make me quicker while playing basketball. or now we will trudge along.

day 140 ish ..I think my fitness life style has burned it way into my neuropathways

2010-06-08T18:24:00.000-07:00

So Now I am 213lbs..doing no Gluten... No supplements....I have a ways to go...I could very easily cut the rest of the fat by go ketogenic for about 2 weeks but I

really no into that.

What I would like to do is go more organic . locally , raw..and minimalistic. More on that later.

An interview with a good friend, mentor and fitness impesario.

2010-05-11T22:28:00.000-07:00

First off, a lot people ask me where I come up with some of the crazy stuff I do. Some of the really good stuff comes form the Blair Ferguson.

As for an update on my progress I am at around 214, but looking pretty good!

Here is the Interview:

Introduce yourself

My name is Blair Ferguson. I am the owner of Sportfit Proformance. I currently have my own studio in Ventura CA. Current backround includes Muscle Activation Techniques Specialist, Resistence Training Specialist Mastery, BS Kinesiology, RKC, USA Weightlifting, blah blah blah.....Been training for 12 years now (which apparently is a long time for a full time trainer), i've had to reinvent myself numerous times now to keep up with the economical situation. You have to be pretty good now these days to work full time as trainer and thrive. Training for so long I saw many things in the industry that didn't match up right. They would tell us that if we did this exercise or technique or whatever that we would see this type of result, but the problem was that i wasn't seeing that result. Say I would have 2 identical athletes with similar abilities, I'd put them both on the same program and I would be astounded when one would improve and the other would get worse. Why the hell would that be happening? Well come to find out every individual has their own unique individual weaknesses. What might be a good exercise could be the worst exercise for another, and how do we know? I needed more concrete evidence to see what we were actually doing to our clients. That's where Muscle Activation Techniques came into the picture. MAT is a checks and balances system to see if what we think we see is actually going on. MAT is the catylist that drives all of my programming for clients.

How did we meet what did you think of me as a young athlete?
Ha, man we just talked about this a few weeks ago. We met in high school. I transfered in as a junior and you were a senior. I was trying to establish my place on the basketball team, and you and everyone else was damned if they'd let that happen. So one day after school we played a 2 on 2 pickup basketball game, a real friendly game, so I thought. You proceeded to dunk on me and in the midst of your excitement on you way down you ended up sinking your teeth right in my shoulder. I still have the scar from that one. That's how it all started 16 years ago.
What is Fitness? Does it even exist?

That is a great question. This could be a 5 hour conversation. In a way you are right. I don't know if it does. My thoughts on fitness have definitely changed through the years. Some would say that Crossfitters are pretty fit, which is true but they are also pretty jacked up muscularly, does that still make them fit? Powerlifters don't have much "cardio", long distance runners aren't very "strong", Lance Armstrong is a great cyclist but an average to below average Marathon runner, so is fitness just sport specific? It's not the guy or gal on the cover of fitness magazines. I think fighters, gymnists, though pretty jacked up later on encompass most of what we would consider fit. How about the person who can continue to challenge themselves physically and nutritionally to constantly be varying so their body never adapts, all while their muscular integrity stays in tact.

>
What is you next step, where is Sportfitproformance go from here?
>
Just opening a second location in Westlake. This program has a long way to go so i'll just continue to progress and develop this program until I have a super tight system. So many things to learn and try and discard and try and implement and discard and adopt.
Whats in your ipod right now?

Ooh, you know me man. I'm always on some new stuff. Real big on chillwave. My tops on rotation right now include The National, Crystal Castles, The XX, Broken Social Scene, Foals, Kele Okereke, Sleigh Bells, Ratatat, and many more don't to one album for long and rarely go back. Other then the music I still listen to all my MAT and RTS lecture, i'll always pick up something new.

If you want to take your fitness to another level in Los Angeles or Ventura County. Pay him a visit:

SPORTFITPROFORMANCE

End of the first week gluten free.

2010-04-25T13:46:00.000-07:00

So I have been going gluten free. Sprinting , Distance running, Swam a whole 5 laps. Rode a bike, boxed, My advice to you is get the gluten out get the green vegetables and fruits in! Gluten is in everything! Don't eat if you can. Eat live food too!

As a aside not I have about five people working out with me now. Feel free to join if in the area!

Gluten is not your friend-

2010-04-16T15:08:00.000-07:00

So now begins the journey of to some real fat loss. As many of you know I have had trouble with some serious inflammation . My joints hurt all the time but I do not have Arthritis. Strangely I have good and bad days.

My Father was an anti wheat fanatic, he never ate cereal, breads, or pasta. Partly because he didn't like the texture , partly because he didn't like the way it made him feel. It bloated him and made his stomach upset. We I always thought was weird. My dad was around 165 lbs and ran about a 5:15 mile into his 50's . I have progressively put on weight since I left good old SFSU. I topped out at 250 in 2002. In college i went as low as 160 topped out at 175. My diet was trash, Taco Bell, McDonalds, Great Steak, Wendys, Del Taco. I got hospitalized twice for food poisoning.

Now this is where the story goes offtrack. My wife, Miss Cassidy, has had the same problem. she has tried everything. She is in rather good shape except for her weight . She swam a 1000 yards today. Hit 150 on SST, has plenty of muscle, she deadlifted 255 last summer. She has responded well to low carb diets in the past! There is the mystery. What if it wasn't all the carbs but a gluten allergy?

So we are going no gluten , ( which conversely is rather low carb) We are going to mix in some raw, live organic in that mix to

day 120 or so

2010-03-24T16:20:00.000-07:00

So I am back...been doing lots of sprints middle distance kettlebells and boxing. I am currently at 209 lbs

Day 87 Cortisone Shots, Tequila Shots, and the simplicity of workouts.

2010-02-05T19:56:00.000-08:00

So I had to have a cortisone shot in my ailing right knee as I have had inflammation form a sprained MCL. Cortisone is notorious for having many complications associated with it's use. I opted for this since my joint is solid as a rock, but as we age we do not heal as fast. So I opted for the shot instead of more rehab or the scalpel.

I like alcohol , it is a great social lubricant. I gone months at a time without consuming. But I like it. IT is bad for the physique and performance. For must of us in order to reach our goals we must keep our consumption to a minimum . By minimum I mean one beer , a light on weekend.

When working out , remember to keep it simple as you learn more expand. Just because it isn't p90x doesn't mean it isn't any good

I beg you to do something anything to take control of your body!

So I am 210 Lbs- will eat pretty clean Monday Tuesday and Weds and Post a new pic at that time. But for now:

Day 72 ..more muscular .. still a lot of fat.

2010-01-21T20:50:00.000-08:00

So I can talk about supplements for a hours...not all are created equal..they are expensive and when not done right. They can be useless and dangerous. So I am at 210.. I have been eating lots of berries nut during the day..plenty of water....pretty sloppy at night. drink a few beers now and then.

Here is a new pic for posterity :

Day 65- 209lbs!

2010-01-14T21:50:00.000-08:00

So the supplements have had some effect. I will post another post tomorrow with a pic. But I am very happy in the direction that I am going.

Day 57- Birthday bash soon..Scotch taste good..and I 'm still at 213 lbs

2010-01-06T15:30:00.000-08:00

So I have decide to began a supplement regime. I am adding Creatine, BCAA's, Glutamine, and Arginine to my diet. these pat two weeks my diet has been lackluster. But after my birthday celebration I'll bring it back to more healthy schedule .. here is a pic for so we can follow if the supplements cause any visual changes!

Holidays are a MuthaFu@k#r

2009-12-28T20:01:00.000-08:00

So I haven't updated in awhile cause I got caught up in the Holiday Spirit. By Spirit I do mean spirits!. So it right now I am back up to 216lbs, feeling a bit pudgy. I will workout tonight. I am definelty having a couple beers too. I'll get back down below 210 probably after the New Year and my birthday bash.

Day 38 210 Lbs and a pic day

2009-12-18T13:46:00.000-08:00

So yesterday was good for the soul I ate ital , almost Vegan, nuts, berries, flax and water. It that cleanses the body shall also cleanse the soul. I played basketball for the first time in months and I can jump again! Today I did some push ups, arm work and abs.

210 lbs!

Day 35 212.5 Lbs- Mind Kinda Blown

2009-12-16T19:22:00.000-08:00

One thing I hate is fake as bullshit. Sometimes I forget that. But I am living different now. Maybe its the clean living . But I have come to realize , everything is not what it seems. What I am doing with this blog is giving a look on what most people don't want to do . They want the easy route. They want gratification. But what they really need is something solid and real . If you cant change something simple as the food and water you put into your body, how can you change the way you think?

I maybe feeling way too Bohemian , Counterculture , or Space Hippy because all I have eaten today is a shake, fruit , nuts and water.

Tomorrow I think I'll shoot a little hoops.

Day 32- 214lbs and Pic Day.

2009-12-13T14:49:00.000-08:00

Got real Rockstarish last night. No Alcohol though. I am glad I didn't get swept up in the festivities. The one hope that have for everybody is the understanding that the lifestyle I live is an example of how you should treat your body. You wouldn't drive a car with no oil? Then why aren't you eating a handfuls of nuts right now, they are full of essential oils! Would you drive a car with no water in the radiator? Then why are you not drinking enough water( alkaline artesian).

My diet has consisted of lots of nuts and berries , Turkey(1000's of uses), water Next week I may put A lil garbage in , maybe not. This lifestyle has changed my body and my mind for the better. My exercise has consisted of push up, ab work, grappling, boxing, kettlebells. No elliptical, no treadmill, no running, no 24 Hour fitness, just grinding it out. Ask me what you need, I'll tell you honestly, that is my new mantra. I make being a big goofy mofo look sexy, can't wait till I hit the beach in Spain.

Day 28 Whole Grain Pizza

2009-12-09T18:06:00.000-08:00

So was back down to 216 the other day. I am switching to more Almonds, Cashews and Flax. I will up my consumption of Alkaline water. My clothes are starting to fit better and my Buddha belly has gone down quite a bit. By summer i should be dead sexy for middle aged , lanky slightly used Black Guy.

My diet and exercise ( duration and intensity has increased slightly) has not changed much expect for on the advice on a friend and expert to cute down on the products that do not natural occur in nature. He would advise me to cut out gluten to which I may experiment for awhile and see if any changes occur. I feel like I 'm Bruce Banner writing in his journal about his experiences with Gamma Rays. See you soon .

Day25 or so Picture day.

2009-12-06T22:01:00.000-08:00

So this past few days have been much of the same. Added a lot of pushups recently. No Alcohol . 218 lbs. See you in a few days.

Day 21- Switching to 3 day updates give or take a few

2009-12-01T15:49:00.001-08:00

So I am back down to 218, I won't post another update till I hit 215 again, then i'll switch to less frequent updates. If you would like more info on what I am doing feel free to comment, email or Facebook me. Holidays are a rough time but If i can make it to January and be About 212 I 'll be happy. Then I can push towards the summer of rippedness.

Day 20 Thou shall not gorge thy self during the Holidays

2009-11-29T20:43:00.000-08:00

So I have had some fun over the Holidays. It is time to get back to work.

Menu

Breakfast
eggwhites

Snack
Turkey with Light Mayo

Lunch

Roast In a Pita Salad

Snack

Almonds

Dinner

Turkey Salad

day 16, 17, 18 19.

2009-11-28T22:45:00.000-08:00

Not much to report here. Fried Turkey , Beer, not much exercise. Day 19 is the day I followed some sort of plan: Mainly chicken , and salads. Grocery shopping tomorrow need to load up.

Day Fifteen- 216 It Rhymes so it must be good

2009-11-24T20:52:00.000-08:00

So I have a splitting headache today. I left my breakfast at home and only had almonds to eat for breakfast. So I have decided that once I arrive at around 200 I may begin some supplementation . I 'm not sure what and I am open to suggestions. But please support you suggestions with evidence. I 'm not feeling working out right now but I am going to and you should to.

Menu

Almonds
Ribs
Shake
Water
Tilapia Over lettuce
Cottage cheese and fruit

Exercise

100 single arm snatch 20 kg

25 power jumps

3 x 3min rounds shadow box

Day Fourteen-Picture Day

2009-11-23T11:38:00.000-08:00

Had a great grappling session last night. Real sore this morning and a little dehydrated.

Egg whites and Mushrooms

Snack

Shake

Lunch

Ribs

Snack

Almonds

Dinner

Exercise

Rest

Day Thirteen- Trudging along

2009-11-22T22:28:00.000-08:00

So it is picture day tommorow-

Menu

Breakfast

Shake

Lunch

Shake

Dinner

Broiled

Pork Spare Ribs

Snack

Cottage Cheese with Fruit

Exercise

1 Hour Grappling

Day Twelve- Not Feeling

2009-11-21T21:47:00.000-08:00

Down to 217 so that is 8lbs. Woke up at 5am to leave for Arizona, preceded to vomit my guts out for about 10 minutes.

Currently watching UFC.

No Exercise today

Menu

Not much anything that I can hold down.

Day Eleven- Underestimation leads to awe

2009-11-20T22:54:00.000-08:00

So I have been trudging along, and the doubters come in all shapes and sizes. YOU KNOW WHO YOU ARE . Wo will be weighed and measure and found wanting. But onto the good stuff

Menu

Eggwhite Turkey on whole wheat flat bread round with Avocado and Flax seed.

Snack

Nada

Lunch

Barramundi Fish taco with Black beans Avocado and Salsa

Dinner-

Turkey wrap

Snack

Cottage Cheese and fruit-

Red Red Wine..

Day Ten- Good Plan Good Results

2009-11-19T22:13:00.000-08:00

I won't post a menu or workout to day because it was as suspect at best. I woke up late, and really didn't have time to get all my shit in order. This was sort of a predesigned rest day as I hit it pretty hard last night. As we speak I am complex carbing . You rally don't want to deplete your muscle glycogen stores In my opinion, no matter what the South Beach , or Atkins Diet says. Be not eating at regular intervals, throughout today, I have most likely slowed my progress. I have to eat .

Day Nine- Do not watch the food channel when adjusting your eating habits.

2009-11-18T19:36:00.000-08:00

They body craves sugar, processed carbs and alcohol . The Food Network centers it whole schedule around this. If yo are adjusting your lifestyle. Do Not Watch The Food Network. It is like a a heroin addict watching the heroin channel. So I have notice that I haven't been as regular as usual , so I may introduce some fiber into my regime.

Menu
Breakfast
A sip of A lo carb shake with mixed fruits( I forgot after taking a sip on my way out the door)
64 Ounces of Water with protein 10 grams .

Snack

Almonds with Green Onion flavor packet

Lunch

Ground Chicken with Mushrooms and cucumbers over Lettuce with a Vinaigrette

Snack

Nada

Dinner

4 Flatbread Chicken Burgers

Snack
Cottage Cheese and Mixed Fruit

Exercise
75 Single Arm Snatches 20kg
30 Prasara Downward Dog Push Ups.
Light Freestyle Free Spar

Day Eight - Steven Jackson is gone and Monta may be traded.

2009-11-17T22:09:00.000-08:00

So I had a Glass of Red Wine last night, it tasted so sweet. Like tasting it for the first time again. Did I tell you I love wine. So today I weighed in at 219, so for those who are counting that is down 6 lbs. Judging by experience and how my body is looking I think I could go down as far as 190. I am already moving faster. Onto the menu, this was a hectic many things I had to do , so caloric intake was a lil low for what I might need.

Menu

Breakfast

Locarb Shake

Snack

Locarb Shake

Lunch

Two turkey wrapped in whole grain tortilla with vinaigrette and Flax seeds

snack

Mixed nuts with added Green onion flavor

Dinner

Roasted Turkey Sandwiches on whole wheat Flat bread lt mayo, Pickle.

Exercise

Light Plyo's
Dynamic ROM work for Grappling

Day Seven- Your results may vary

2009-11-16T17:11:00.001-08:00

So I plan to post pic in seven more days for comparison purposes. I was thinking today about you. You can follow my plan to the letter and exercise like you training to fight Clubber Lang and you may not get very noticeable results right away. Don't get disheartened, nutrition is one thing past history and genetics is another. IF you wish for me to elaborate , just ask and I will. I saw a great movie today the Men who Stare at Goats. Last night I grappled and boxed, tonight I will just grapple.

Menu
Breakfast
Lo Carb Protein Shake

Snack

Almonds

Lunch

Turkey Sandwich on Whole grain Flat Bread

Snack

Almonds and a Turkey Wrapped in Whole Grain Tortilla

Dinner

Turkey Roast and Lettuce Salad with Annie's Red Wine Vinaigrette

Snack
Cottage Cheese and Fruit

Exercise

30 minutes of grappling with trained killer.

Day Six- Football without Beer.

2009-11-15T09:53:00.000-08:00

So last night I had a pizza and some soda and my stomach feels horrible this morning!. Eating clean makes it hard to go dirty. But sometimes you have to compromise, after I am not getting paid for physique. I hoping to work out with this baseball player today. He got cut from Sonoma State's Baseball team after red-shirting the previous year. I'll try to post some video and pics of workouts if he finally commits. In others news, I lost 4lbs already. So that is 221 for those of you following along. I really hope if you are following that you ask questions. If you know someone that needs help with there fitness or weight loss goals, I can help. Maybe you are not sure if methods are sounds, and possible they are not. I can recommend a fitness professional in your area that will be able to help, without a doubt. That being said. onto the menu:

Breakfast

GF Pro Protein Shake

Meal 2

Pork Italian Sausage Egg Whites (using the pork because it will spoil if I don't)

Lunch

Chicken over Lettuce with Vinaigrette

Snack

Mixed Nuts with Ranch Flavoring ( Ranch flavoring high in sodium, could lead to some water retention)

Dinner

Chicken and Broccoli

Snack

Mixed Nuts with Ranch Flavoring

Exercise

Possibly Grappling and Boxing

Possibly Light Basic Workout for Baseball

Possibly Medball Work.

Day 5 first time blogging via android phone

2009-11-14T11:08:00.001-08:00

Cotto tko in the 10th. Aside from that here is todays menu.

breakfast
turkey sausuage egg white avocado

snack

shake

lunch

TURKEY WHOLE GRAIN WRAP

snack

shake

dinner

Cotto vs. Paciqou

excercise

shadow boxing along with fight

Day Four

2009-11-13T12:10:00.000-08:00

So I have had a great four days, feeling strong. I haven't even consumed any of my world famous Kombucha. I haven't had any alcohol for four days. My sleep has been amazing, I feel energized and more positive.

On a sad note My Auntie Pearlene passed away last night so I will be travel to Phoenix for a funeral soon. My family always consumes alcohol and food , when someone passes away. I have built in relaxed days into my plan. So nutrition wise, I'll be just fine.

Menu:

Here is a picture of Breakfast.

4 egg whites one yellow( Brown cage free organic)
Turkey Sausage
1/2 Half Avocado
8oz water

Snack
GF Protien 1/2 cup Lo Fat milk 5 strawberries

Lunch
2 pieces of Tilapia over Organic mixed Greens, Organic Black Beans, diced Jalapeno with a low fat Vinaigrette

Snack

Same as Above

Dinner

Same as Lunch

Exercise-

Rest!! Meditate

2009-11-12T19:41:00.000-08:00

Day 3

So my energy is great, feel better already. Mike asked "What is the goal ", It is to get ripped similar to this:

This is me at a nice lean 179, my diet was geared toward this type of look. Plenty of kettebells and 5k's. Not the best option but it worked. No timetable , I'm not big into that. It takes time to do what I am doing. It is what we should be doing. We should maintain our body and make intelligent choices . Food is a tough one, there are many different variable to account for. Nutrition is really a Grand Experiment. There are studies on either side of of the current food war. As a member of the Organic Consumers Association and part owner of food related business, I can attest to you that make the right choices is difficult. The best advice I can give is DO YOU OWN RESEARCH. Apply some science to the problem and you will be surprised at what you might find.

Menu

Breakfast
Gf Pro Whey Isolate Protein and fresh organic Raspberries

Snack
Handful of unsalted Almonds

Lunch
Shredded White Meat Chicken mixed with Light Mayo mustard and Fresh Jalapeno and a small Tomato picked from my Organic Patio Garden

Snack
A handful of Almonds

Dinner

Chicken Breast over Organic Mixed Greens with a little lite Vinaigrette

50 Ketllebell Cleans with 28k pood.
25 Prasara Downward Dog
25 KI Jumps

For those of you following along, I am drinking around 80 ounces of water a day. Water is a funny thing not all are created equal, But I delve deeper into these things as we go.

Day Two

2009-11-11T12:07:00.000-08:00

Menu

Breakfast
Turkey Sausage
Egg Whites with one Yolk
Avocado

Snack

Protein Shake with Fruit( Low Fat Milk Zero Carb Protein Powder

Lunch

Pita with Tuna( Tuna in Water low Fat Mayo Mustard for Taste.)

Snack

Almonds

Dinner
Pita with Tuna

Snack

Cottage Cheese with Fruit

Workout:

30 minutes Yoga

Day One 11/10/09

2009-11-10T17:16:00.000-08:00

So as I write I am a soft pudgy 225 lbs, 33 years of age about 6'3"inches tall my body fat is at 20%. I am in reasonable shape I can run a sub 7 minute mile, I can score around 212 on the Secret Service Snatch test:

If we boxed, grappled played one on one I'd probably beat you. I can squat 400+ I bench 305lbs. I discovered a long time a go that physique really doesn't have much to do with fitness. Genetics and diet have everything to do with it. instead of saying diet, because it is a misnomer when concerning physique, I like to refer to diet as an input. Allowing stress, negative thoughts, and lack of sleep can ruin a body. So these things are out, in are low fact , low gi , minimal processed, organic food. But , all work and no play makes Terrance a dull boy. So taking that into account I will have relaxed days where there be an Orgy of food and drink like the VIkings!!!

Todays menu:

Breakfast
Protein Shake with Frozen Strawberries

Snack
Whole Almonds

Lunch

Tilapia over letuce

Dinner

Chicken Black Beans in a Whole Grain Pita with salsa

Snack Cottage Cheese with Berries.

Workout-

Olympic Lifts

Med Ball Throws

Explosive Jumps.

Day 1 Pic

I am posting these pics not out of Vanity or Arrogance( I'm not intrested in good or bad comments on my pictures they are for the reader). I am posting them so people can follow what happens.