Yes this kept me busy! But it was also an amazing experience as this was my first TRUE native app developed for the IOS platform. I am very pleased with the results(app results not gym results[where I am also pleased]).

Fit Workout Diary iTunes Link

Now I have already peaked many peoples interests in a workout routine and have prescribed about a dozen or so routines(Based off goals, experience and access to gym equipment). So if you would like send me an Email!

I felt it would make sense to display the App description on the store page:

When it comes to getting stronger, nothing possibly compares to tracking your progress and keeping a workout diary.
Strength is not found in days it is found in months to years of dedicated training. Each week you should be pushing yourself to beat last weeks workout results!
This app is designed for those:
- people who work hard.
- who use proper form.
- who don’t quit.
- looking to progress with their workouts.
- looking to get stronger!!

Create workouts by adding them from the “Add Lift” tab.
Adjust your Weight and Reps in the “Workout Log” tab.
Preload previous and saved workouts in the “Favorites” tab.

Cant find your lift? Add it yourself! with the add custom workout feature.

Pro Tip:
Loading a past workout will give you a template to use for the day, you can remove and move workouts around. Keep in mind what your sets 1 rep max is and attempt to beat it!!

Also we will be holding routines updated monthly that you can find in your favorite workout section!

JOIN THE PROGRESSION!

Now for some Images from Version 1.2(1.2 is Currently in waiting review status, should be available sometime this week):

I want to give a Special Thanks to some people who got back to me on some input/advice and bugs found in the original/beta releases of the app:

Thanks DZLotus you are an inspiration as a developer!

Thanks Cursive you are probably the most honest person I know and are not afraid to offend someone about their work, which is something that is missing a lot in todays development world…

Thanks Angelica you put up with me only talking about my app for some time, listening to my thoughts and giving me honest feedback. I love you!

At the beginning of the spring I found a website leangains.com. The Author of the site(Martin) explains and debunks many diet myths. He brings to light the lack of research/proof for specific myths (like eating every 3 hours to keep a steady metabolism). He prescribes a diet to his clients that is called Intermittent Fasting(IF), there are many ways to IF. He suggests a 16:8 IF that is 16 hours of fasting and 8 of eating where most of your calories are consumed after you exercise (40% before 60% after).

Now I know what your thinking, “WTF don’t starve yourself your crazy man” so I took some knowledge from the IF method and tried incorporating them into my own. Now as I said I have been training for an endurance event and have been running at least 4 miles a day almost every morning. I wanted to try IF but did not want to loose any of my gains.

Here is what I followed:

• Run at 7:00 AM
• Breakfast at 8 AM
• 1/2 scoop of Protein and Started lifting at 6:00 PM
• Drink the rest of the Protein during exercise till about 7:30 PM
• Dinner at 8:00 PM

I lost a substantial amount of fat, I went from about 190 lbs. 11% BF to 185 lbs.  7.6% I started to see some REAL definition:

But I became obsessed with limiting myself, and the whole IF plan. I decided to include a full day of fasting into me regiment… I picked a day where I didn’t work out at all and fasted for a full 24 hours. I started to loose gains and it started to drive me nuts. At first I didn’t realize it was my own fault for pushing the limit. Had I just stuck to the original plan and not included a full day of fasting I would have been fine. But I wanted that Cut lean physique so bad that and I grew impatient.

After about 2 weeks of seeing my lifts consistently going down I decided to give up IF and to Bulk. I am currently sitting at about 210 pounds and I would estimate about 12%-13% body fat. I have been bulking for about 3 weeks now, eating only clean foods but increased my calorie count from 2400 to 3000. I also started incorporating 4 more endurance exercises a week on top of my cardio and lifting to help with the upcoming race. My extra endurance workouts where group oriented and usually consisted of weighted hill sprints, burpees, a long weighted run(4-5 miles) and a longer normal run(10+ miles). This is also one of the factors on why I gave up IF initially, because the extra workouts I was doing where INTENSE and I was already feeling exhausted before I even incorporated them.

I feel good I have been getting a lot stronger but I can see my spare tire more and more each day. My pants barely fit and my shirts are starting to look a size to small.  Now I am starting to think… what if I IF again but this time do it right!

So starting Monday I will give IF another whirl, I will be eating about 2500 calories in an 8 hour window(from 12PM-8PM). I will still do cardio once a day and continue with my 4 days a week of lifting.

I will be posting once a week about my progress so stay tuned.

Here is a list of what they include:

• Cut out Artificial sweeteners, the fact is this helped me control my cravings. I can honestly say there is a difference when your not using this stuff.
• Balanced Meals, All my meals(even snacks) include a Protein, Carb and Fat source.
• Healthy Pancakes! Stay tuned for a recipe and pictures of my fiance’s delicious healthy pancakes.
• Limited Alcohol/Cheat meals, Fact is I have had 1 cheat day in the last 6 weeks and 1 cheat meal both included drinking. It is no secret that drinking is detrimental to any fitness/training program so I decided to allow myself to have 1 drinking day every 3 to 4 weeks, limited to special occasions… like bachelor parties, weddings and easters.

Now this last week I felt great. I also started to see a difference in the mirror! Now Friday night I ate a bit more then I had set in my goal of 2100… I ate about 2500 calories. And saturday I was due to eat 1900 but instead ate about 2400. So this weekend I was a bit ‘off’. With that said I still had to see my results, today I weighed in at 201 pounds and 9.8% body fat. Exactly 1 pound lost but the same body fat percentage then last week.

This following week I plan on keeping my same daily calorie goals (Monday: 2400, Tuesday: 2100, Wednesday: 2400, Thursday: 1900, Friday: 2100, Saturday: 1900, Sunday: 1900). Hopefully if I stick to these numbers I can lose another 1/2 body fat for next weeks weigh in.