I often get asked what program I follow, what I eat, and whether or not I was just born "this way or that ". Therefore, I thought I'd begin logging some of my workouts, my dietary habits, and everything in between. The picture on the left below is me, at 18 years, after my first ever week in a weight room. I was a skinny kid wanting to play college basketball. I began then, and haven't looked back since.

*Check out my notes below each table to understand some of the rhyme or reason I do what I do. And please, as always, email me if you have any questions or comments about what you see.

*I try to get in 4-6 meals a day, each meal consisting of protein and produce. I follow my "3 P's of Nutrition" Rule: Protein, Produce, and Portion Size. If you are eating something other than lean Protein and Produce, be extra mindful of your Portion Size!

*These food items are what I live on 5-7 days a week, and I rarely wander from this. Studies show people with healthier nutritional habits are more consistent with eating similar foods every day. I live on these foods all week, so when I go to a family party or out with my wife, I can have an extra chip or dessert.

*The food items you see in parenthesis are those I eat depending on my energy levels, and my caloric intake for that day.

*I keep my protein high and my fat low, and modify my overall calorie intake by the amount of carbs I take in. (Remember the "3 P's Rule".) Carbs are absolutely necessary, so I never neglect them, especially if I plan to train harder the following day, or have a basketball game. (Check out my weekly and daily workout schedule below.)

*Vitamin C and zinc are a few of my recovery supplements, so I make sure to get them in with my protein after my workout.

*My "joint health" cocktail is the Vitamin E, which is fat soluble, so I always take that with my fish oil caplets, (high in omega 3 and 6 fatty acids). Then the Glucosamine and Chondroitin sulfate are for my joints. The Microlactin is a new supplement on the market for joints that a doctor friend of mine asked me to try and review.

*While not necessary to take right before a workout, I time my added vitamin B and calcium to my pre-workout mix because vitamin B is crucial for energy generation in the body, and calcium is necessary for muscle contraction.

*I wait until the end of the day before taking a multi-vitamin, and base it on how my nutrition was for that particular day. I recommend getting a common brand "2 a day" multi, then taking only one tablet. Multi-vitamins have 100%-1000% of many vitamins, which is too much, so wait until the end of the day, and decide whether to take one or two tablets, or whether you need to take any at all based on what your nutritional intake was for the day.

Questions or Comments, let me know. Click here! For recipes, quick healthy snacks, and other nutritional tips and ideas, go to www.YourBodyIQ.com, and click on Nutrition. (Coming Soon!)

- - - Weekly workout schedule coming soon - - -

*For simplicity sake, to show a typical week with my schedule basketball games, I am only showing 1 week of training. I often set up 2 week splits for my training, as opposed to basing my splits on the 7 day week. (For more training ideas and splits, go to www.YourBodyIQ.com and click on Workout Programs (Coming Soon!).

*My emphasis per workout always includes some joint flexibility and therapeutic exercises. S.A.F.E. (Dynamic) Flexibility training must include Active and Passive Flexibility, and Joint Mobility. I include a little of each during every workout. For more on "S.A.F.E. Flexibility", go to www.YourBodyIQ.com and click on Articles.

*My workouts do not last long. I'm between appointments, or often train before heading home from the gym for a few hours. Efficiency is key. I shoot baskets to warm up and clear my mind for 10-20 minutes, then strength train for 20-40 minutes maximum. I can be in and out of the gym in 30 minutes while totally blasting whatever my emphasis area is for that day.

Questions or Comments, let me know. Click here!