Fitness Diary #3 Left-handed Triumph

I am currently on my #Unrelenting100 day journey back to a healthy, fit and happy lifestyle that started on July 31st 2017 and will be complete by November 7th 2017. My goal is to open up about my challenges (chronic illness, weight gain etc.) and hopefully inspire you to climb your own summits. I’m committed to this, grateful for you, and support and cheer you to champion across your own journey, as well as mine. From the Ground Up. Find Daily Updates on My Instagram: Nervebullet

Weekly Fitness Diary (Posted Every Sunday) Day 29-35

The shoulder pain did not let up. While warming up on the treadmill I decided to update my Instagram feed, being caught by juxtaposing emotions, the feeling of being pumped to train and frustrated by inability to let loose on the weights .Having a month under my belt surged me with a hybrid of confidence and adrenaline, yet I felt captive to my pain. I didn’t want to exasperate my injury, however I needed to get back to my routine. What am I able to do to appease this rightful balance?

Not wanting to lose momentum, I decided to do lifts that only require my left hand. For two days I carefully adjusted my muscle group workouts to accommodate this. Leaver Machines, Chest Flys, Tricep pulldowns, and the like were all done with my left side only. I know what you must be thinking. Muscle imbalance and what not right? Yes I agree, but a handful of exercises are not going to suddenly morph me into loop-sided deformity. I regained my sanity during those workouts and continued unleashing Cardio and Leg day sessions for the remainder of the week.

During this time, I did get my shoulder checked again, and will be taking my training towards a new direction, by working on my biomechanics to try and change the way my body works and attempt to take the load off my problem areas and balance my muscles out.

A lot of research, and a lot of sacrifice is going to be taking place. This needs to be a very calculated and dedicated move.

I don’t want to reveal all my cards just yet, but outside the gym, carb cycling has been amazing so far. After some adjustments here is how my upcoming week of carb cycling will look like.

Sunday – Low Carb Day

Monday – High Carb Day

Tuesday – Low Carb Day

Wednesday – Low Carb Day

Thursday – Low Carb Day

Friday – Medium Carb Day

Saturday – Low Carb Day

I will be carrying this out for at least the next two months, and get more aggressive with the carb cutting as my weight drops. Wish me luck!

As promised, this is a transparent display of my mental and physical state. I will openly discuss what worked and didn’t work for me. My hope is for you to use my experience as a springboard to experiment and adjust towards what will work for you (hey it might not even be fitness related). Fitness, Nutrition and Life is never one size fits all. Apply, Adapt and Attain.

Until Next Week…
From The Ground Up,
Nervebullet
Thank YOU for reading this. I understand your time is precious and I respect that. I am grateful that you have taken the time to read my work. Please do reach out to me and engage in my content (leave a comment below, on any of my social media feeds or email). Let me cheer you on your personal journey. Let me know what content you would like to see from me. With Love.


Nervebullet is….

currently playing : Life is Strange: Before the Storm Episode 1 on Xbox One
currently listening to : PVRIS – All We Know of Heaven, All We Need of Hell
currently obsessing about (but not having any) : Gummy Bears & Popcorn

Email : nervebullet@gmail.com

Stalk me on…
Instagram/Twitter/Xbox Live Gamer tag /Discord/Myspace (JK NOT Myspace) : NERVEBULLET

Click Here for My weekly 1 minute recap videos on Facebook!

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Fitness Diary #2 Cold Shoulder

I am currently on my #Unrelenting100 day journey back to a healthy, fit and happy lifestyle that started on July 31st 2017 and will be complete by November 7th 2017. My goal is to open up about my challenges (chronic illness, weight gain etc.) and hopefully inspire you to climb your own summits. I’m committed to this, grateful for you, and support and cheer you to champion across your own journey, as well as mine. From the Ground Up. Find Daily Updates on My Instagram: Nervebullet

Weekly Fitness Diary (Posted Every Sunday) Day 21-28

Workouts

Sunday Chest, Triceps, Abs

Monday Legs & Shoulder

Tuesday Back & Biceps Cardio

Wednesday Active Rest

Thursday Chest Triceps, Abs Cardio

Friday Back & Biceps Legs

Saturday Active Rest

(Dang Mo whats with all the crossing out, you pulling a fast one on us or what?)*

*First off parenthesis/brackets Mo , why are you always hating on me?

(Dang man, way to call me out like that. Technically we are the same person, I’m doing it out of love. Toughening you up and what not. *under breath* wuss.)

Inner Monologue aside, its been a tumultuous week (kind of like brackets Mo (woah! did you just use a bracket to diss me at my own game)) #bracketception. Last weeks posting was a clear indicator that I finished the week strong, however I started to feel my shoulder nag over the weekend. The impenged feeling didn’t settle and I was cautious during Sunday’s workout. At that time I even opted out of doing my Inclince Dumbell Press and used the time to stretch out and let the Tricep workouts take the brunt of it.

Whilst waiting for the Xbox One X Preorders to go live during Gamescom I decided to get a massage to help alleviate the pain. Unfortunately I was under what seemed to be unqualified hands (Won’t be going there again!). I realized that the masseuse was not well versed, as they tried to pull my arm out of its socket!! I stopped him after I realized what he was attempting however it was too late. From the onset instead of pressing the knots in the back he went from the front using his elbow which caused my bursitis to flare up severely overnight. The burning sensation is still with me as I write this post almost a week later. I did seek medical attention, however chose medication and rest over getting a cortisone shot. It was very aggravating to keep away from weight training, as I was just getting into my groove but it didn’t stop me from getting my work outs in, by letting Cardio substitute the vacancies. Its funny how I expected my knees to be the first major flare up due to my condition but ended up with the shoulder throwing a tantrum first. I havn’t figured out what I’d do if both extremities protest at the same time!

I started to slowly reincorporate meal prepping to make sure that my nutrition amplifies my fitness results. If you follow my Instagram you will know I’ve had plenty of Chicken Breast, Rice and Tabouli! By keeping it simple I am able to ensure that its easy to prepare and eat (no need to reinvent the wheel).

I’m thinking of using a food tracking app (myfitnesspal) and carb cycling starting this week. Lets see what happens!

As promised, this is a transparent display of my mental and physical state. I will openly discuss what worked and didn’t work for me. My hope is for you to use my experience as a springboard to experiment and adjust towards what will work for you (hey it might not even be fitness related). Fitness, Nutrition and Life is never one size fits all. Apply, Adapt and Attain. 

Until Next Week…
From The Ground Up,
Nervebullet


Thank YOU for reading this. I understand your time is precious and I respect that. I am grateful that you have taken the time to read my work. Please do reach out to me and engage in my content (leave a comment below, on any of my social media feeds or email). Let me cheer you on your personal journey. Let me know what content you would like to see from me. With Love.

Nervebullet is….
currently reading : Bannerless by Carrie Vaughn
currently playing : Sonic Mania on Xbox One
current gym power song : Betray & Degrade by Seether
currently a: little teapot


Email : nervebullet@gmail.com
Stalk me on…
Instagram/Twitter/Xbox Live Gamer tag /Discord/Myspace (JK NOT Myspace) : NERVEBULLET
Click Here for My weekly 1 minute recap videos on Facebook!

Fitness Diary #1 Escaping Shadows

I am currently on my #Unrelenting100 day journey back to a healthy, fit and happy lifestyle that started on July 31st 2017 and will be complete by November 7th 2017. My goal is to open up about my challenges (chronic illness, weight gain etc.) and hopefully inspire you to climb your own summits. I’m committed to this, grateful for you, and support and cheer you to champion across your own journey, as well as mine. From the Ground Up. Find Daily Updates on My Instagram: Nervebullet

Weekly Fitness Diary (Posted Every Sunday) Day 1-20

Since this is my first diary post. I will be covering the events of the last three weeks! I spent almost a year in the shadows, with nothing but a handful of cryptic images on my social media feeds. However Ill reserve the dramatic story driven writing for the weekly Thursday blog posts. (Tune in Thursday Kids! Epic Open Ended Touchy Feely Adventures, only on NERVEBULLET) *cuts to laundry detergent ad* ..

What? I could only afford a 30 second slot Advert!

Upon returning from my extremely unsuccessful medical travel in early July, the concoction of disappointment and jet lag were enough to render me athletically useless and mentally shattered. Still reeling from lab-rat like experimentations, I returned home feeling far worse then before my attempt to seek professional medical assistance. Nothing helped. Everything done to me made it worse.

MO: HOLD ON, I THOUGHT YOU SAID NO DRAMATIC STORY DRIVEN NARRATIVE UNTIL THURSDAY POSTS?

ALSO MO: CALM DOWN, JUST LAYING THE FOUNDATIONS OF WHAT GOT ME HERE YEAH?

MO: FINE, CARRY ON.

OK, before I was rudely interrupted by myself, I spoke about returning with the feeling of despair. I was well on my way to losing weight in April (Safely lost 10kgs) and enjoyed my return to the gym. After doctors interfered with my progress, I suffered massive flare ups, some confining me to a wheelchair. My inability to train surfaced feelings that suggested my active career has come its end.

I remember forcing myself to at least visit the gym. Even if it was to walk for a few minutes and lift a 1KG dumb bell whilst sitting. I was conflicted with feelings of both being within and out of my element. On one end I was in my zone of comfort, and on the other I felt like a stranger to my own craft and tools.

I slowly worked myself towards a routine visit to the gym, adjusted my food and found that I had gained enough ground to muster the will power to achieve something I’ve been yearning for in years. My Goal : to return to the Mohammed I was back on July 2012, before all this mess. For the first time in five years. I felt like I could finally do so.

I knew the ground rules. I needed to elevate my heart rate to reach anaerobic state, however excessive knee bending and loading/off loading would flare up my symptoms. I was inspired by Jim Stoppani’s program Shortcut to Shred in which he recommends doing 1 minute cardio moves between each set. I knew I was unable to preform his workout routine (both weights and the recommended cardio routines) so I improvised.

Trials and tribulations has forced me to become more aware of what my body can and cannot do, and I was desperate to come out of this and see results. Eventually I stopped caring about what others around me might think (Oh 1 kg – wussy weights, Oh why is he throwing a medicine ball on the ground, man he’ll never get fit – Has-been.) – The gym after all is not immune to societal judgements (Thanks Obama).

I just put on my headphones and I got on with these tiny steps that I built for myself. Funny enough. This last Friday someone walked over to me and said – “Good on you smacking the ball, man!”. After informing them it was only 1kg, they responded “yes, but look at your* repetitions, you’re* sweating, what you are* doing is probably more important then the rest who just throw around the iron.” – Man that lit me up! 20 days into my workout and someone tells me that. I was on fire for the entire weekend leading up to today. Shame it was my rest day!

*Calm down Grammar Police, My Your/You’re game is strong Kay?

My workout routine took form based on one week of trial, and two weeks of execution and adjustments

So far…..

Sunday – Chest, Triceps, Flabby Abs.

Monday Shoulder, Legs.

Tuesday Back, Biceps.

Wednesday Active Rest

Thursday Chest, Triceps, Flabby Abs.

Friday Back, Biceps. ( Week 3 started Bonus: Legs)

Saturday Active Rest.

Trial Week 1 :  15 Reps / Active Cardio between every set (air punches, medicine ball smash, silent karaoke)

Week 2 : 15 Reps / Active Cardio between every set

Week 3 : Micro-cycle 1 (sun-tue 6-11 Reps)  Micro-cycle 2 (Thu-Fri 16-20 Reps) Active Cardio between sets on some days.  20 Minutes of Bonus Brisk Walk Cardio on some days.

I hope to discuss my nutrition plan, food intake and Week 4 workouts, next week. My goal is to tighten up my food schedule with time, and eventually add other exercises (swimming, biking etc.)

As promised, this is a transparent display of my mental and physical state. I will openly discuss what worked and didn’t work for me. My hope is for you to use my experience as a springboard to experiment and adjust towards what will work for you (hey it might not even be fitness related). Fitness, Nutrition and Life is never one size fits all. Apply, Adapt and Attain. 

Until Next Week…

From The Ground Up,

Nervebullet


Thank YOU for reading this. I understand your time is precious and I respect that. I am grateful that you have taken the time to read my work. Please do reach out to me and engage in my content (leave a comment below, on any of my social media feeds or email). Let me cheer you on your personal journey. Let me know what content you would like to see from me. With Love.


Nervebullet is….

  • currently reading : The Dark Tower by Steven King
  • currently playing : Mass Effect Andromeda on Xbox One
  • currently listening to : Linkin Park – One More Light
  • currently a: magical unicorn

Email : nervebullet@gmail.com

Stalk me on…

Instagram/Twitter/Xbox Live Gamer tag /Discord/Myspace (JK NOT Myspace) : NERVEBULLET

Click Here for My weekly 1 minute recap videos on Facebook!

 

 

 

 

Unrelenting : My 100 Day Fitness Challenge

Today marks 100 days before the release of the coveted Xbox One X – the most powerful console in the world! I’ve always aspired to share my fitness lifestyle in a transparent manner, however I’ve struggled due to a plethora of medical issued that has plagued me over the past five years. I aim to document my battle with my chronic illnesses and regain my health conscious lifestyle.

I will document various aspects of my daily life on my Instagram (Workouts, Nutrition etc.). I also hope to post on my blog twice a week, once as a fitness diary summary and the other post being open to any topic that I am passionate about the moment (could be fitness, gaming, music or anything really).

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The Ultimatum : On August 1st 2018 (My 31st Birthday) I will announce my return or retirement from semi-professional tennis. I will give myself one year to try to overcome my medical issues and return to the sport that means the world to me. At least I am confident enough to create a better quality of life for myself and loved ones, and hopefully inspire you to scale your personal summits.

I admit that I have struggled to be consistent with my blog posts. At this rate I’ve rebooted as many times as Spider-Man, maybe this time I can bring it home? (there he goes with his first pun). My entrepreneurial period between 2013 and 2016 was extremely demanding, alongside health flare ups that also affected me psychologically. In a rapidly paced world and ever-changing field my ailments made me feel obsolete and irrelevant as a fitness enthusiast and tennis player. This only amplified after spending the past two months in a medical labyrinth overseas, only worsening my conditions and causing crippling flare ups that resorted me bedridden and even requiring a wheelchair for certain periods.

I want to be very transparent in my journey, in hopes of gaining your trust and support, and also motivating you to face your own trials and tribulations.

I am also very honored to announce that I will be writing for the Xone Bros : Positive Gaming Community – a podcast very worthy of your time if you are casual or avid gamer. I have submitted two articles previously this year, however could not continue due to going dark during my medical examinations and (failed) treatments. I will link my two latest articles once they go live.

I would like to take this time to welcome all Xone Bros. readers to my blog, and thank you for taking the time to read and support my cause. You might be reading my blogs for the first time and I would like to extend the warmest of welcomes. To those of you that have been with me over the years, I thank you for hanging on with me and I hope to honor you and provide consistent content this time around.

I respect the preciousness of your time and hope for mutual engagements throughout the next 100 days and beyond!

My Fitness Diary will be posted on Sundays

The Open Article will be posted on Thursdays

I hope to evolve this blog with time involving improved design and sections to enable easier access to archived articles.

I would love for you to engage with my content, comment below or on any of my social media feeds to let me know about your own goals, or what you’d like me to discuss on my blog. You Inspire Me, and I would love to cheer you on your very own goals!

Here’s to the next 100 Days & Celebrating with the release of the Xbox One X!

With love & baked fries, 
Nervebullet

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Can’t Wipe the Smile off my Face! When the One X was first announced I was expecting something huge, maybe even as big as the original Xbox back from 2001, however I was surprised just how tiny this thing is especially with all the power inside! Can’t wait to push through the next 100 days and celebrate with Xbox One X!

Daily Posts on my Instagram @nervebullet

Gamertag / Twitter / Discord / Myspace Jk No Myspace : Nervebullet

Email : nervebullet@gmail.com

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How I Lost 10kgs! 

Towards the end of January I set out a 28-day challenge to carry me through the upcoming month. (Click here to read about the challenge and rules I set myself). I was so happy with the results I extended it into March. By the first week of March was a total of 10KG down!

In retrospect I would like to outline the things that worked, and what I had to adjust to maintain the momentum throughout the month.

Due to strict (yet enjoyable) eating and consistent training I comfortably and safely lost 1kg per week. Reducing carbs meant I sometimes turn on autopilot by the time its 7pm but it was manageable. I’ve spent the last two years eating at sporadic timing and running on unnecessary carbs (combine that with minimal training and disaster writes itself). With that being said, it is reasonable for my mind and body to retaliate, and I just had to let fatigue take its course. My friends who visit Bossy Kitchen for dinner would tease me for being so quiet sometimes, but with time I regained my footing and my body managed to run efficiently with what I was fueling it with.

Secondly, my taste pallet changed for the better. I enjoyed more relaxed flavors and was happy just fueling my body with basic lean proteins and simple carbs like rice. Fortunately I live in a household and operate in an industry that allows me to experiment and spice things up without the need to add calories, therefore flavor and the satisfaction of crunch never had to be sacrificed. I honestly enjoyed my food baked, and if needed, crumbed in gluten free ingredients (even with quinoa).

With my physical condition, training becomes tricky, and what I originally set out to do was hindered by shoulder and knee flare ups (although the knee behaved rather well throughout). I had to cut out many training sessions that involved lifting (2 weeks in between, and the final week). I was able to surpass this by remaining consistent with my low impact cardio. I made sure I continually burned calories by power walking regardless of how busy my schedule was or any body alignments. Just because my shoulder was flared up, doesn’t mean that I cant sweat it out on the treadmill right?

After this program, I have decided to live a mostly gluten free and dairy free lifestyle. I miss bread sometimes, but the GF options are satisfactory, and surprisingly I don’t miss dairy at all!

Here are my 5 tips that I learned from this process

  • No need to sacrifice flavor. There are simple and clean alterations you can make to basic dishes that will enhance the experience so you don’t have the need to even go for a cheat meal or even worse binge in retaliation later.
  • Don’t let injury or workload be an excuse. This was a big issue for me and I had to learn that just because I couldn’t train at 7am, doesn’t mean that I cant sneak in a quick power walk before lunch, and just because my shoulder hurts, doesn’t mean I cant go for cardio instead of scraping the entire workout for the day or even coming days. Don’t fall into that lethargic trap!
  • Go through the motions. Your mind and body will retaliate. Heck people around you will do too! They will push dishes without you that you aren’t supposed to be eating during your weight loss period. If you have spent years accumulating bad habits don’t expect a single detox or kale salad to undo everything. You aren’t going to feel fresh out of a Gilette Ad on day one, so buckle up and let it run its course.
  • Understand your mind and body. Don’t go jump into crossfit just because its whats in. Once you lose your joint cartilage it ain’t coming back. I am living proof of the daily pain felt even at a young age, when you don’t carefully understand the biomechanics of your body. Go see a physiotherapist, do blood work.
  • You and only you are responsible for the outcome of your eating habits and training. Stop blaming your friends outings, or not being able to ‘afford’ a healthy lifestyle or gym membership. My mother always used to tell me “During electrical outages, some people would take their books and study under a street light if they had to.” It’s all about perspective. You can’t buy a 2bd salad, but you would gladly spend 2 bd on a supersized coke at the cinema, or an expensive latte with your name misspelled on it.  

Tales From The Treadmill: My Fitness Diary #2

This diary entry covers week 2 & 3 from my February  Challange (February 8-21).

If you’ve kept up to date with my blog or instagram/facebook fitness feed you’ll know I strained my shoulder towards the end of the first week whilst doing ‘Seated Decline Chest Press’. The machine I was using doesn’t have a release leaver to push the handles forward, so even before doing the manuver my entire shoulder is already under akward and uncesssaery strain. Mr.Ironman himself, Ahmed Jamsheer told me later on that in the absence of a release lever we should push the handles out before sitting down to do the press. I was over ambitious with my rep count for this program, and at this time swallowed my pride and dropped the exercise when I felt what my gut telling m as a ‘bad kind of burn’. Lucky for me the next two days were Active rest so I only had to do Cardio. I figured my shoulder would chillax during that time and I’d be back for more gym murder on Monday right? WRONG! My shoulder felt worse with time, and panic coarsed its way across my entire body. 

“I just got back into the groove of trainint and now THIS?”

“What if my body is fragile due to my premature birth and now my shoulder cartlidge has the same fate as my knee?”

To make matters worse, my Physiotherapist was out of Bahrain (funny enough at shoulder surgery in Paris, probably enjoying croissants afterwards).  

I didn’t let this stop me. I continued with Cardio for the second week and after seeing Dr.Malhota for my final Knee shot, he confirmed a strain and told me to only do bicep workouts for now. I decided to skip weights for the whole week (including biceps) to prevent any risk of further injury.

Week 3 saw me upping Cardio, and slowly introducing weights (Biceps) mid week. During the weekend I targeted each muscle to warm up my entire body back into lifting, in hopes of permently reintroducing weights into my training by week 4 (at the time of writing this I’m lifting again so YAY!) < dude!! Spoiler alert! 

Here are highlights from my eating habits, best moments and cravings during Week 2 & 3

Clean Cheats (technically not supposed to have these, but did to keep my sanity).

  • 1 x Pad Thai: kind of let it pass because it was rice noodles
  • 1 x Coke Zero: I had it once, only steep to this soda when Im super stressed. It also has to be in a plastic bottle for some reason. (Weirdo).
  • 2x Popcorn: End of week reward, put some sodium free herbs on it for flavour and shared my portions. This felt like such a treat
  • 1x Chicken Tikka: This is bad because its takeout so added oil for sure. I was starving after work on Thursday and the Protien shake wasnt enough! Bonus points for eating it plain with greens and no bread (oh Gluten how I miss thee)

Cravings (kept as cravings havn’t had them yet)

  • Bread
  • Bread
  • Burgers (No Cheese)
  • Baked White Potato Fries
  • Strawberry Shortcake/Vanilla Bean Ice cream with crushed Grahm Crackers. 
  • Chocolate, any chocolate (Kinder maybe?)

Weight Update 

During the 2nd week I feel as though I gained 1kg due to eating some carbs later on the day (and I stopped counting the grams although portions were small). During the 3rd week I killed the cardio sessions and regained momentum losing the Kilo I gained and then some! 

Total Weight Lost: 7.8kg

Highlight Moment 

I was emotinally affected during week 2 and skipped some cardio sessions, however I really enjoyed the feeling of regaining momentum in Week 3 with successful cardio sessions and hitting the weights again. My knee feels like its on my side for once! 

Changes?

Yes. Due to a pressing work schedule I can no longer split cardio into AM and PM sessions, so I’ve changed my cardio to a longer AM session instead. 

From the Ground up…

Nervebullet 

PS: want to join my weightloss journey? Contact me through my social media feeds or email nervebullet@gmail.com

Thank you as always for supporting my humble little fitness feed. I hope I motivate you as much as you motivate me. 

  

You are the Preworkout

You are the Pre workout: finding your resilience when betrayed by the comforting lie of instant-gratification.

When faced with a calamity, its natural for negating words to ricochet across the vessel of our thoughts. This is evident when scaling trying business environments through testing relationships, fighting medical ailments or dietary trauma arraying from obesity to anorexia.

Regardless of the degree of how vocal we may be towards our own coming of age, sooner or later we all look inwards and are forced to critique ourselves, be it against society’s measuring stick or our own (Unless your a Disney pop star gone rouge, Miley whats good?). Nobody is immune to this, and evidently so it becomes more and more difficult to duck away from the gunfire of doubt. Our beloved parents might try to clothe us with bullet proof vests in our young age, however with time, the material will eventually allow something through.

The evolution of communication and social media has shifted the provision of content from air-mail and telegraphs, to same day shipping and instant snapchats of where and what anybody is doing at a given second. We now expect and demand instant gratification when our business is tanking or when we suddenly realize we are carrying more weight than we should, either from witnessing the diminishing of our selves or through the glorification of business moguls and six pack abs, maybe both at the same time.

There is nothing wrong with the ‘instant’ processes. Many situations require immediate attention. However we have become so accustomed to this that we expect it to be relevant towards every whim as soon as it flickers on our mind.

When Im working on getting applications approved for work, the new e-government facilities have spoiled me. 80% of the process can be completed from the comfort of my office. It’s all groovy until a bored inspector rejects it 8 times (even though your no stranger to the process and understand the process), however that’s besides the point. Viewing my work through this lens is enough to make me walk around with a silver spoon towards any situation, expecting things like my weight to drop just as fast.

The process of opening Bossy Kitchen was completely new to both my wife and myself. We both had business and financial backgrounds, and a cumulative eight-year corporate experience, however the approval process from the ministry of health to municipality to civil defense departments let alone constructing the facility from scratch took us a grueling night months. No degree, work experience or feasibility study would ever be enough armor for our entrepreneurial ascendency.

The process tested our mettle and humbled us along the way. The same rang true for my Genu Valgum (Bone Deformity). I realized how fragile my own mind and body can be (good luck getting a Leo to admit such thing). I am extremely fortunate to grow up in a household that loves me and supported my academic career above and beyond what I can imagine. However I was not babied around or patted on the back for any jobs well done (don’t confuse this to be lack of emotional support, I received plenty, and its vital in my opinion). After any shattering achievement (in my eyes), my beloved father would always say to me “Whats next?”. His own athleticism and unrelenting work ethic has kept him healthy and hungry to this day. While I pursued rigorous training from running my own boot-camps, to 6am tennis court drills that justified my 6-month shoe insole warranty, my father would swim come rain, shine or freezing weather and fish during season (all before getting dressed and arriving at his office by 6:30am). My mother nurtured me from premature birth and remained beside me to pick up the pieces whenever I fell apart. My own sister coached me towards eventually securing two championships and a 7-month win streak until my surgery. My wife took a broken man both emotionally and physically and inspired me to amplify my life and dreams when my previous work environment and physical health took me to the brink of self-disbelief and crippling doubt. There is no way I would be where I am without my family and friends who show up at my humble matches, and support my initiatives time and time again.

Slogans such as “Get a beach body by summer” or “Own the car or your dreams Today!” can take advantage of our vulnerable situation and mind set. Heck after all my research in fitness I still do a double take at the counter when I see “Green Tea Weight Loss” or the “Hey look I’m Gluten Free, Vegan and loaded with Protein” bar. The FDA laws require that ingredients be written starting with the greatest quantity. Both of the above products have Sugar as #1. The Green Tea and other miracle components hide behind the protected “proprietary blend” writing, so you could be getting 0.000001 green tea and the rest is just sugar! – Dr.Jim Stoppani’s supplements shook the fitness world when he listed the exact quantity of each ingredient instead of hiding behind the proprietary blend label and exposing filler ingredients others use. – For this I completely commend the guy.

Way too often many put unbelievable dependency on supplements and max out their credit card on supplies even before setting foot in the gym. The Amino acids your ingesting aren’t going to lift the weights for you or justify the 300 BD investment you threw away at the gym, only to visit it once a month. Oh well Mohammed, the protein sure tastes good here on the sofa.

A support system is necessary; don’t give me this lone wolf facade. This by no mean negates the hard work you need to put in using your own two hands. Supplements are not compulsory. The effort you put in is the basis of your results. Nothing you drink or take will bring you towards your greatness. During your career, within your relationships or in training, you are – and will remain to be mother-natures pre workout. Whether you don’t say it or believe it. You are resilient, and have resilience within you. It is within our humanity to be resilient. You can’t learn it, and it may not be apparent. A given situation may appear to break you, however if you look within yourself you will experience your breakthrough and find your own resilience. No lack of knee cartilage or rejected applications should never stop you. From the ground up…

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Tales from the Treadmill: My Fitness Diary 1

Welcome to my weekly fitness update! I will discuss my food and workout routine (What worked/What didn’t) alongside my mental/physical/emotional state, in full transparency in hopes to motivate and inspire you as well as myself. Enjoy!

February 1st marked the first day of my intense 28 day food and fitness routine. I aimed to reduce carbs every passing week, and introduce high rep drop sets into my workouts. I would dedicate four days to lifting and three to active rest days involving cardio almost every single day. This is not something I plan on doing for the long run (you will understand once you see the restricted food intake), however I felt it was necessary to help kick myself back to former glory. Outside other blog posts, I will have a dedicated weekly write up to my fitness progress summarizing what worked, what didn’t, and any alterations I am planning on making to the plan.

My planned workout schedule

  • Monday: Back/Biceps/Cardio
  • Tuesday: Delts/Triceps/Cardio
  • Wednesday: Active Rest (Cardio)
  • Thursday: Legs/Cardio
  • Friday: Chest/Calves/Cardio
  • Saturday: Active Rest (Cardio)
  • Sunday: Active Rest (Cardio)

 

My dietary restrictions (don’t shoot)

  • No Fats
  • Lean Proteins Only (Grilled Chicken, Prawn, Egg Whites, Fish)
  • No Beef
  • No Dairy
  • No Soda
  • No Gluten, No Wheat (Pasta,Bread, White rice are all No)
  • No Ketchup
  • Brown Rice, Oatmeal, Quinioa, Sweet Potato are allowed
  • Basically Complex Carbs only, and mostly all by lunch time.
  • Supplements include Whey/Casein Protein Mix , Fish Oil, Vitamins
  • Turmeric Powder, Ginger, Cayenne and Black Pepper for anti-inflamatory properties.
  • Green, Oolong, Lapsang Teas

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A screenshot from my snapchat, where I share my food intake during the day and before and after my training sessions. Hopefully a source to give you ideas on what to eat to get or stay healthy. 

Week 1 update (Feb 1- Feb 7)

Weight loss tracker 

(2kg’s Down. Total Kg’s lost so far in 2016 = 7kg).

What Worked

My work schedule this week was so packed I actually never had the chance to stop and think how my stomach felt! I was going from one thing to another, driving all over Bahrain (Seef, Manama, Jau, Riffa) rinse and repeat for almost the entire week that I never realized the reduced intake. The only day I felt tired and craving carbs (bread specifically) was on the 5th day (Friday) at night. However after drinking my shake I felt satisfied. The feeling of triumph amplified when I weighed myself on the next Monday and noticed two kilos off the number.

What Didn’t Work

During my Chest and Calves day, I felt like the Rep count and drop set routine was over kill. I tried to adapt this from Chris Gethin’s * recommended technique. I normally wouldn’t follow his programs because the guy focuses on gaining mass and lifting super heavy, but I took the recommended high rep/drop sets to torch some serious calories. Specifically with the decline chest press (on a seated machine) I felt some serious burn on my right shoulder blade, and not the good kind. Luckily Saturday and Sunday marked active rest days where I have to do cardio sessions, so I didn’t really need my ailing shoulder. I didn’t let ego get the better of me, and reduced the weights and rep count, but at the time of typing this I still feel dull aches. Part of me is concerned that I may have irritated my scar tissue from tearing my sub-scapulares during one of  the best matches of my tennis career in 2013. Moving forward I will mostly only do 3 Sets with a rep count that will not exceed 15-20.

*dude has a funny name, especially if you google and see how big this guy actually is. Dude probably can eat my entire restaurant for his post-workout meal. 

 

Highlight of the Week: I got my 2nd Knee shot on Wednesday, and felt able to do my Leg workouts by Thursday. Although I’m limited with what I can do on Leg day (Abductors, Leg Press mostly) I left the gym so pumped that I was able to continue with my schedule regardless of having taken my shot! Lots of ice, and my knee behaved for the entire week thankfully!

If you would like to join my workout journey I will be more then happy to share my entire schedule for both my workouts and food intake via email.  Remember that I am not a nutritionist or instructor, so what I am doing might not work for you but it’s basic enough for anybody to get to (depending on how strict you are willing to be). You are more then welcome to email me on nervebullet@gmail.com

I hope this post was beneficial and motivational to you. More blog posts coming up, and a weekly update similar to this God-willing.

 

From the Ground Up (I’m taking you with me)

 

Mohammed

PS: This is are my social media links and what I use them for

My website: www.nervebullet.com for detailed blog posts regarding my health and fitness journey and other things I am passionate about including entrepreneurship, video games, music and poetry.

My instagram: Daily posts from the gym at work and everything in between. A brief look at my life as a fitness enthusist and an entrepreneur

My Snapchat: @nervebullet I mostly post my food intake on this, so you can see what I am eating during the day, and before and after my training sessions. Live accountability!

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My Twitter: @nervebullet My live thoughts mostly before and after workouts to pump you and myself up! I also post music from my playlist to share the tunes that fire me up before and after my workout. Expect anything from Heavy Metal to Pop (Sevendust, Bury Tomorrow, Lupe fiasco, Tori Kelly (WTH BRO DO YOU EVEN LIFT?).

My Facebook Page: www.facebook.com/nervebullet Updated more then my twitter, and also more detailed status updates on health and fitness. A great place to get links to my latest blog posts as soon as they publish.

 

How To Overcome Fitness Excuses and Pitfalls

Fitness and well-being seems to be a big deal. If it wasn’t this site wouldn’t exist and females wouldn’t be spewing the words Kale and Quinoa like they invented said vegetable and grain. Now before half the world’s gender start spamming the comments and unfollow button I also use those words. If you don’t believe me just check the @bossykitchen account. Plot twist! I write her posts! *Gasp* and you thought my wife was funny.

Ok so with cross fit, protein shakes and eye-sore leggings spreading like the plague, why do many aspiring fitness enthusiasts fall off the proverbial bandwagon? I’ll split these into three categories (Time, Money, Patience) and attempt to tackle them with honesty and applicable solutions. So to all the newbies this is finally your chance to chant Qunioa through to 2015.

ezio1
Ezio doesn’t like it when people tell him they don’t have time to workout

“I don’t have the TIME to workout”

The Problem: Life is all about priorities; just ask these new years revolutionists who are currently hogging the gym floor like it was a black Friday sale (great now I can’t use this metaphor for a future post).Towards New Years Eve we tend to reflect on the fleeting year as if a new line will be crossed on midnight. One of the most common thoughts are ‘Man, I really need to get into better shape’, unless your Ryan Gosling, then you seriously need to eat a Cheese Cake Ryan. If you can feel this strongly about your fitness on New Years Eve then you can work on doing so during the year. I understand life is very demanding (family, work, children who need a diaper change and bosses who need a diaper), but if you keep telling me your busy like the president of an ant farm, then I’ve got 22 CEOS that right here get their workouts before 6AM.

Quick fix: Look at your day as 23 hours long. I am sure you can get your sleep, work and other commitments done within those 23 hours. Cement that 24th hour for your workout and your golden.

The solution: The solution here is applying more time management skills to your routine. Do your best to sleep the same time everyday so you can iron out your daily schedule without erratic changes due to oversleeping or sleep deprivation. Find classes that work with your work timings (either first thing in the morning or after office hours). Instead of ramping up the calories by going out with friends why not make fitness a social activity by teaming up with a partner at a gym or meeting new friends at a fitness class. Working in teams or meeting like minded fitness enthusiasts keeps you committed and more willing to etch these workouts into your schedule.

ezio2
A friend admitting to Ezio regarding his lack of Florians to join the local gymnasium

“I can’t AFFORD to workout”

The Problem: One of  the most common responses I get is that eating healthy is too expensive and that it puts them off. I believe the issue here is that its often very easy to fall into gimmicks and diet myths that may lead you towards products or training sessions that might seem too costly. I must admit it is certainly scary to walk by the segregated ORGANIC section at the local supermarket. Some of those prices are so high that I’m expecting that aisle to be paved with gold soon enough.

The Reader’s perceived solution

Reader: oh great, he is probably going to say something cheese like ‘if you don’t make time for health you will be forced to pay with sickness’

Nervebullet: No not really *double plot twist** (Nervebullet is the M Night Shyamalan of fitness!)

Reader: Hey I’m the reader you can poke fun of yourself but not me!

Nervebullet: I’m sorry here is a picture of some uncooked Quinoa to make up for it.

The Solution: Now I do have quite a few points to cover with this issue however I want to also tie in the matter of perception again but at a different angle. I don’t want to beat a dead horse, since I’m actually quite upset that the guard killed mine in Assassins Creed Brotherhood so no joking about horses. I must point out that I find it ironic that it’s easy for many to claim that eating healthy is expensive however they are more then willing then to shell out a premium for fizzy drinks at any restaurant and do so on a regular basis.

  • If gym membership is too expensive, or too far or maybe you don’t enjoy the gym environment look into working out at home with a dvd. These have developed over the years so you no longer have to worry about staring at Richard Simmons in spandex if that’s not your thing. I’ve tried a variety over the years and my personal favorite is P90X. There won’t be a trainer to check on your form however Tony Horton really breaks down each maneuver to leave no room for mistakes as long as you concentrate and he even has modifications for those with injuries. One of his team members has a prosthetic leg so no excuses! Also the great thing with these workouts is that you don’t need to have expensive equipment for your home gym. Just a few dumbbells, a pull up bar that you can put up on your door or resistance bands, yoga mats and a towel to wipe your sweat. I will be covering the various products currently available in the market at a later post so hang tight! The beauty of these workouts is that they can last from 25 minutes to an hour depending on which product you go with and that time includes stretching and warm up. Some of these are great especially for people that have demanding jobs that require you to travel.
  • The healthy foods section probably requires a dissertation to cover so for now I’ll give you simple tips and will continue to tackle this with upcoming posts. Many of these so called healthy foods are expensive due to importing costs and advertising, and most are deceiving with the exact amount of nutrients that they include, amongst other marketing traps. To keep both you and your wallet healthy I strongly encourage a visit to your local farmers market. The price difference in comparison to store brought may shock you! Once I discovered the vegetable jackpot I hardly spend any money on fresh produce at the supermarket anymore.

Quick Fix: Go for a walk. I know it sounds simple and may seem unintuitive but if you do this six times a week you end the year having walked 9630 minutes. Now other then proving that I still have some math skills intact from high school *minimizes calculator app*, small steps like these will take you a long way, even if you end up just walking around your neighborhood. My awesome mother, whom I gain my inspiration and determination from has insane knee issues but still manages to go for a morning walk even though its indoors so regardless of the weather she is still committed. Little workout is better then none.

My horse before he was killed by the guard. I should have stuck with Barbie Horseriding...
My horse before he was killed by the Borgia guard. I should have stuck with Barbie Horseriding…

“OK so I put down the time and the money, Where is my six pack?!”

The Problem:

  • Your lack of patience
  • Your perception of a healthy body
  • Your understanding towards your dietary requirements and metabolism.

The Solution:

  • Putting on that blubber didn’t happen over night so don’t go feeling up your stomach for abs after one sit up (cc:Rthompson94) and one brown sandwich. When friends with personal fitness goals approach me, many surprise me at how little time they are giving their bodies to change ‘I want to lose 10 kilos by X date’. Their X date happens to be their wedding. And their wedding happens to be next month. You need to give your body time to adapt to the changes both at the gym and on the dinner table. Imagine if you stuck with this since January 1st 2013, how different would you be today?
  • If you commit to your workouts for long enough you begin to realize that it is not just the physical aspects that change. Endorphins and dopamine start whizzing around your body and you didn’t even have to resort to drugs*. Your energy levels spike up, you are more productive at work and you are more attentive in preventing guards from killing your virtual horse.      One of my inspirations is Rick Wyckoff, who runs the instagram account @can_rick . Rick battled extreme overweight issues and although he currently has loose skin, he openly describes the mental and emotional benefits after eliminating the excess weight and acknowledges that his current condition will always triumph what he once was. 

*Nervebullet discourages the use of drugs. Unless said drug is made of Qunioa*

**Nervebullet regains the following of the females that unfollowed him previously for mocking their love for Qunioa

  • Have you ever starved yourself only to eventually binge and gain the weight you lost and then some? Or have you decided to jump on the gluten free fad, only to overeat gluten free substitutes that are high in calorie,sodium and fat? These actions hold your metabolism at gunpoint due to the extremities of either choice. This does not just apply to fitness newbies. There are many bodybuilders (especially those that enter competitions) who destroy their metabolic rate by insanely decreasing their calorie intake and end up suffering in the long run. If you have a variety of fitness accounts on your social feed you will see many former ‘clean eaters’ who struggle with unexpected weight gain during the off season due to a stint in their metabolic rate. Spend more time understanding nutrition and don’t rely on fads or quick fixes on your way to a healthier you. The ideal diet would be the one, which we don’t end up feeling that we are on a diet.

The recurring theme through all of these pitfalls seems to be a matter of perception, and if tackled with more persistence and equipped with greater knowledge of how nutrition affects your body you can raise your fitness and health levels to new heights. It’s a shame that some may never get to see how much their body is truly capable of accomplishing. Learn to enjoy the process, as it is a very telling and humbling journey, one that solidifies the test of the human spirit. Being healthy, fit and happy requires you to remind yourself of your capabilities by accepting yourself as you grow and forgiving yourself when you fall short, and that this lifestyle is not reserved solely for athletes.

Do you have your own fitness pitfalls that you would like to share? If so comment box below, or tweet me on @nervebullet and I will do my best to push you through it! 🙂

Relapse

This is probably one of the hardest articles I’ve had to sit down and write, one that required immense reflection and complete honesty.

Weight loss is a battle and health will always be something that you fight for, be it trying to fend off the unnecessary cravings or pushing yourself trough a new routine especially when the rest lure you in with the sentence “Come on Mo, its just one bite!”. Looking at the earlier stages of my weight loss journey, one would think that the struggle would be trying to eliminate 25 kilos. However I’ve discovered with career threatening injuries and to some extent disability, its no longer just a battle against lethargy, but trying to prevent weight gain and reclaim your physique against the limitations stopping you from sweating it off.

My journey began in 2007 during my sophomore year of college. I still remember my first semester where I used to have Chinese food for lunch from the university hall and pizza for dinner. Although I was in an English school for most of my life, I still had trouble adjusting being on the other end of the world, away from my parents and my sister (my best friend). I remember driving home every evening and after finishing my studies I’d engulf an entire pizza while watching an episode of friends. I think I reached the 6th season towards the end of the semester before meeting locals who today are my closest friends in the world. No spoilers please I still don’t know if Phoebe ends up with Joey.

During the second semester I enrolled in the local gym however didn’t really know what I was doing. It was a process of trial and error as I began to tweak my food and seek assistance with the types of exercises that would help me attain my goal. During spring I remember driving past ‘Bike Line’ after class and called up my friend Semo saying, “Bro, we should get mountain bikes!”. This paired up with a tennis racket and I was on the road to newfound strength and unearthing undiscovered passions.Fitness became a staple of my life so much that I built everything around it. I researched every nutrient possible and delved into as many training techniques possible from gyms to boot camps, from muddy terrain to tennis courts.

My dedication to fitness was tested in 2012 when I suffered a serious injury that threatened my tennis career and the ability to pursue a healthy life style. Experiencing people pass you by at normal speed as you try to maneuver in a wheelchair seemed spirit breaking at first, however ended up being a lesson in humility. I remember holding on to my physiotherapists shoulder, fixing my gauge and learning how to walk again. The injuries piled up as I forced other parts of my body to compensate for the damaged areas. My wrist and elbow flare up especially during the winter months. I began to doubt the ability to reclaim my place in the tennis circuit and fitness world.

I fought hard and made it back for a short stint on the tennis tour this past winter, however my body paid the price. I suffered a shoulder tear during an epic three-hour battle at the semi finals. My training was again limited to swimming however a recent large cut in my feet meant that I couldn’t swim. Bit by bit I watched doctors eliminate activates from my list and the winter just made it more inviting to wrap myself up in a blanket and eat anything that was in front of me.

Since my surgery my weight fluctuated however I managed to reduce it back down in September just before tennis season. I struggled from the first round, and with the clear bulls eye aimed at my knee, opponents had no trouble in aggravating it with drop shots forcing me to move back and forth from the baseline and net. Since then I’ve gained 6 kilos, each equal to 4kg of added pressure on my fragile knees.

For the first time in five years I returned to emotional eating, ordering pizza frequently. I became everything I spent years fighting against. I am writing this because I want those who seek a healthy lifestyle to see all forms of struggle with trying to get in shape be it weight, injury, disability or whatever the case may be. I share my physical, mental and emotional state because I am discouraged by the fitness accounts that show you nothing but six packs and one-liners that lack advice and serve nothing but ego boosting. I am by no means playing a victim, and I assure you that I am not clumsy with the injuries that befall me (although I’ll take credit for the drum stool falling my foot, I could have been more careful with that). My goal is to show you BOTH the up’s and down’s of the pursuit of fitness. I remain candid in my accounts and although the terrain has changed for me this year, I hold on to the spirit that has been building since my journey began in 2008. The cut in my foot has healed meaning that I can get in the water, and I am just waiting for the fibers in my shoulder to hug it out, and although I have missing cartilage and deformed bones I’ll keep the pursuit alive.  Raw energy from the ground up, I’m taking you with me.

An exaggerated reenactment of my relapse
An exaggerated reenactment of my relapse