Posts Tagged ‘Working out’

It’s really not that hard to get ripped, yet most people in the gym look the same day in and day out.


It’s not that they are training wrong per se, but more that they are either not training hard enough or not dieting correctly.

The first step in getting ripped is to be consistent.  If you aren’t going to show up for your workouts, then you are wasting your time.

I never miss a day.  I think I missed only 2 days in all of 2017.You need to commit to make any progress.

The second part is the weight training. You NEED to gain strength if you expect your muscles to grow.


This is where almost everyone gets stuck.  It gets harder and harder to continue getting stronger and most people give up and go into maintenance mode.

If you are going to lift weights, take it serious and increase the intensity.  Focus on gaining strength and your physique will change.  If you are lifting the same amount of weights, your body will look the same.


And finally, you need to be strict with your diet and cardio.  Some professional bodybuilders get extremely ripped without using any cardio at all, they just use a proper diet and steroids.

Although this might seem like a ton of work, if you are already working out consistently, then you are probably closer than you think.  Sometimes it is that extra 10 to 15% extra effort that helps you beat your competition.

It is the same theory with working a 9 to 5 job.  For example; I take a ferry to Manhattan for work every day and the ferry that I take runs every 15 minutes in the morning.

I set my alarm for 5:45 am, and I usually try to make the 7:30-7:45 ferry instead of the 8 or 8:30.  But more importantly, I’ve noticed that there is a big  difference between the people going to work at 8am and the people crawling in for a 9 to 5.

The 7:30am boat is always a lot quieter, with people mostly reading newspapers or checking information on their phones, while the 8 and 8:30am boats are a madhouse.  Most of the people are loud, they are socializing or playing music and the lack of motivation is noticeable.

Just by waking up 30 minutes earlier can be the difference between becoming a millionaire and being stuck as a regular Joe.

It is the small efforts that add up.

Don’t be the person walking into work late and take your workouts serious in the gym if you want to improve.

P.S. 3 more weeks of my winter bulk up left and then I need to get ripped.


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Well, it’s official.  Summer is over, I am done cutting up and I am on vacation this week.  I was supposed to be in Hilton Head, SC but due to the Hurricane, I am doing 3 days in Cape May, NJ before heading to upstate NY.


I have to admit, it does feel good to finally be able to eat.  After 4 months of hard dieting, I have let myself go these last couple days.

Although I went running outside on Saturday and Monday, I probably came close to doubling my average caloric intake.

One thing that I have noticed about working out and especially bodybuilding, is that you can lose your cuts immediately.

Don’t kid yourself, I could probably put on 5 lbs of body weight over a bad weekend.

And where do you think that body weight is going to hide? Most likely your stomach.

Now, if you have been working out and dieting consistently for weeks, you can get right back on track in 3 or 4 days, but a bad weekend can really hurt you.


My rule of thumb is that I will allow myself to eat crap for a wedding or birthday party, but besides that, I try to stay on point forever.

I still have an entire week of vacation left and its going to be tough, but I am going to try to slow down.  I don’t need to pig out for 9 days straight.  Although I am probably going to be eating at restaurants, I am going to start ordering more fish and cut the desert to a minimum.

Most importantly, I going to include some workouts on my vacation.  I’m not going to go as crazy as I do during my regular week, but I will at least run or lift light weights in the hotel gym every other day.

So in conclusion, bodybuilding is a lifetime sport.  If you think you can skip the gym or cheat on your diet for over several days, your physique will suffer.

You can lie to yourself, but your body knows the truth and will look accordingly.


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Hello All.  If you read my blog, you would know that I had my first child in April.  So far, it has been a life changing experience, both good and bad, and I couldn’t picture my life before him.


So, what are the major changes?

  1. Sleeping in late is OVER:  After age 32-33, I started getting up pretty early on the weekends anyway, but now I get up at the latest, 530-630 am.  As soon my son is up, I am up.
  2. The first month you wont sleep:  I am not going to lie, the first month is tough.  I remember going to work with little sleep day after day.  You eventually get used to it, but by then, my son started sleeping a little better.
  3. Your sleep is never straight through the night.  I am almost 5-months in and I still have to wake up 2-3x a night.  Sometimes it will only be once, sometimes 4, it really depends on his day.
  4. Working out doesn’t change too much:  I only  missed about 3-4 days of weights.  I work out with weights at lunch, so that really didn’t change.  Cardio is a little tougher.  After work I am pretty tired and I also want to get home to see him before he goes to bed.  I have been using a lot of treadmile and 8am weekend running.
  5. Read all you want, but there is no substitute for real life practice and every child is different.  You will QUICKLY find out what they like and what they don’t like.

What are some other major changes?

  • More compassion but less tolerance for bullshit.  For some reason, I feel more compassionate for people with real legitimate problems.  With that being said, I lost all patience for bullshit.  Especially with young lazy people.
  • Become more religions.  If having a child doesn’t do it for you, nothing will.

What about costs:

  • My wife is not working indefinitely, so we have to be on a strict budget.  But to be honest, you have a solid 9 months to prepare, so you don’t have any excuses.  And I got married at age 36, so I wasn’t a rookie.  We paid off almost all debt and so far, it’s a lot cheaper than being single.  Less drinking, eating out and vacations, but more money on health insurance, formula, diapers and utilities.  Overall, not as bad as I thought it would be.

Overall, I can’t say enough how life changing it is to have a child.  Very tiring, but I would say you are crazy to not entertain the idea before its too late.

Do I miss single life? Not really.  Occasionally, I will feel like I am missing out on a big trip.  The key is to get everything done BEFORE you get married.

  • Go to Miami
  • Go to Ireland
  • Go to Japan
  • Go to Mardi Gras

And for the love of god, don’t pass up on having children just to support some stupid corporate job.  Trust me,


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Years ago when I was back in College, I started a daily training log where I wrote down my weight lifting and running numbers and I kept it up until I was in my early 20’s.

I saved all of the books and sometimes I will look through it just to see what type of training I was using.

Today I don’t keep a log, but generally, I will run several races every year and in the summer I will take some bodybuilding pics. I know my limitations in the gym and with running, so I don’t need to write it down anymore.

One thing I have noticed after all these years, is that I need to stay “aggressive”.

This goes not only for my training; but also for earning money and living my life.

I will give some examples.  If there is a course or certification that you need to take for work, get it done.  Don’t procrastinate, don’t hesitate, do it.

If you aren’t earning enough in your current job but feel comfortable, get “uncomfortable”

If you want to train for a half-marathon, sign up for the race immediately and start training.

If I review the last 10 years of my life, probably 6 or 7 of them were aggressive and several of them were passive.

I need to stop having passive years.

I am going to turn 38 this year and I have a 3-month old child.  It’s either going to happen or it isn’t.

Some examples include:

  • Start law school
  • Write a book
  • Go back to school for a 2nd career
  • Get a second job
  • Lose 20 lbs

There is never a good reason to “cruise” through life until the very end.

You need to work hard and keep pushing!

Good luck!


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If you want to get wealthy, you need to work hard and you need to be willing to work long hours.  I don’t believe in short cuts nor do I believe in the Tim Ferris “4 hour work week”.

The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich
Tim tried to apply his “4 hour work out” to bodybuilding and he didn’t make any progress.


I recently took a break from any type of cardio and I am amazed by how quickly my energy levels are decreasing.  Although I have been bulking up and gaining strength, I can feel a noticeable decrease in energy from when I was still doing cardio workouts.

The same theory goes for working and building wealth.

Recently I have been working a lot of late nights.  Typically, this is my busiest time of year up until the middle of December and it is not uncommon for me to work until 1o or 11 at night.  It’s interesting, but I am starting to see a lot of similarities between the stamina I had built up from running and the stamina I am building up from working.

From working a bunch of late nights, a 9 to 5 work day now feels like a half day for me.  My stamina is so strong now that I can basically work all day and night and still wake up the next day feeling fresh.

In business you need stamina.  If your coworkers are working from 9 to 5 and you can work from 8 to 6, you should be able to surpass their performance.  The same goes for sales jobs, studying for licensing exams or starting a side business.

Some of my friends laugh when they see me working side businesses, but an extra $10K a year can make a huge difference.  $10K a year over a 30 year career is $300K before interest, that is a TON of money.

So take my advice on this.  Running, graduate school, 2nd job, etc.  You will be surprised by how much you can increase your wealth and improve your career when you work on improving your stamina.


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I’m officially into my winter bulk up and I am rapidly increasing the calories.

This year I plan on going from a low of 149 lb’s this summer to possibly over 180.  Around 180-185 lbs is basically the heaviest I ever want to weigh again.  I don’t believe it is healthy to stay overweight for an extended period of time and I only plan on staying heavy for several weeks at most.

It’s interesting but I actually look really good during the first month that I start bulking up.  A little bit of extra calories makes a difference for me.  After only several weeks of increased calories I am already up to 70’s for 10 in shoulder dumbbells and 245 for 7 in the bench press.  My goals this year is to go up to 110’s for shoulder dumbbells and 335 for bench press.

Although I am consuming a large amount of calories, it is still important that you eat clean throughout the year.  I want to make sure that I put on the least amount of body fat while attempting to only add lean muscle mass.

My favorite part about bulking up is that I haven’t used a scale in a long time.  I am basically just eating a ton of food and not worrying about how much I weigh.  Around November 1st I will step back on the scale just to make sure that I am not gaining weight too fast.  If I am too heavy I will have to cut down slightly on the calories.

Overall, I feel that bulking up is important, just as long as you only stay heavy for a short time period.  It’s perfectly fine to increase the calories, but still make sure that you continue to eat cleanly.

I like to embrace winter.  Its starting to get colder outside, the sun is starting to set earlier and the holidays are right around the corner.

Couldn’t ask for a better time to bulk up.

So enjoy your extra eating, your extra sleeping and most importantly, your heavier lifting.


For years I have had REALLY small calves.  Almost embarrassingly small.

I always figured that I just had horrible genetics and they would never grow, but it looks like I was wrong.

In the last several years I started focusing hard on my calves and they are starting to explode.  I never measured them, but my calves are starting to become one of my best body parts.  I am actually starting to get more comments and questions on my calves than any other body part.

The calve muscles are a very important body part.  Generally, they are the only muscle in your legs that people can see when you wear shorts.  Unless your shorts are really tight, you usually aren’t going to show off your hamstrings or quads, but your calves are always visible.

Since my calves are starting to really stand out, I plan on DESTROYING them during this  years’ bulk up season.  I always say when you have a good body part, go with it.   I want to build up a tremendous set of calves for next summer.

My biceps are another story.

My biceps are “ok”, but they could be a lot better. I’ve tried many different training techniques, but I still haven’t found the best routine.  So far the best method I have found is by using heavy cheat curls.  Nothing else has really worked for me.

I am going to have to experiment with different exercises this year to improve my biceps.  There has to be some routine that will make them explode and I need to discover it.

In the next several weeks I will start to post some bulk up pictures and hopefully some videos.

-John Andre

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If you read my latest post, you would know that my running and summer cut up season is officially over.  It is now time to put on some SIZE and STRENGTH.

Today I had my first workout since  I stopped running and I actually felt pretty strong.  Although I’m recovering from a nagging shoulder injury, I  was still able to put up 225 lb’s for an easy 10 reps.

If I can get back to bench pressing 275 for 10 reps, I will be JACKED.

There are 2 keys to bulking up:

A)  Add strength: I need to put on some serious size and strength this year and the only way to do it is by lifting heavy.  For this winter, I am going to set definite strength goals that I need to reach.  I would like to get my bench press over 315, shoulder dumbbells over 95’s, leg press over 600 lbs and deadlifts over 500.

B) I need to bulk up cleanly.  It’s not healthy to add-on a sloppy 25 lb’s of  body fat and start lifting heavier weights.  I want to make sure that I only add on lean muscle.  A small amount of extra body weight is acceptable, but not so much that I am overweight.

Overall, I think bulking up is very effective when done right.  Just make sure that you don’t put on too much extra body fat and you should be ready to cut up when the summer arrives.


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As I stated in Part #1 of my vacation/honeymoon, the first stop in our vacation was in Lake George, NY before driving up to Montreal, Canada.


Now to be fair: I have been to Montreal before.

The first time I was in Montreal was over 10 years ago for a bachelor party and now for my 2nd time, I went with my pregnant wife.  Obviously it was two completely different trips!

When I judge big cities like Montreal, I try to decide if I could live there full-time or not.  Its a different comparison to a vacation spot like Aruba or Cancun.

Overall, I like Montreal.  Although I didn’t enjoy it as much as I did 10 years ago, it is still a great city and I could definitely live there.

Some of the things I “Like” about Montreal:

  • Large City
  • Different distinct neighborhoods: Hipster, American (Crescent Street), Mostly French area’s, Old-town, etc.
  • Good city for outdoor activities: Mont Royal, etc.
  • Many diverse restaurants
  • Many nightclubs and bars
  • Very clean
  • Relatively safe

Montreal is a real city (unlike Vegas) and is very livable.   The only issue I have with living in Montreal is that you have to enjoy the “French/Quebec” culture.

I personally don’t mind it.  My wife couldn’t STAND it.

My wife HATED Montreal.

Coming from NYC, the restaurant scene can be slightly annoying.  On multiple occasions I either had to wait a long time to sit even though there are open tables or when you finally get a seat, it is difficult to find a waiter.

Coming from New York City, the difference in service was noticeable.

It’s also hard to find simple food.   Street food seemed to be non-existent and just trying to find a simple bottle of water becomes a hassle.

The good news is that almost everyone spoke fluent English (slightly less in Quebec city) and the American Dollar is super strong right now.

I stayed at the W hotel downtown, which was close to “Old Town”.

I would recommend visiting the following:

  • Old town: Touristy but interesting
  • St Laurent Street: Long section of bars/restaurants
  • Crecent street: Bars/restaurants
  • St Catherine: Bars and shopping
  • Mont Royal: Really nice park, can’t miss it
  • Poutine at La Banquise

Overall, Montreal is a really nice city.  There is plenty of activity to keep you busy and I’ve been told that even in the freezing cold winter, Montreal still holds a lot of winter festivals/activities.

I would add Montreal to my top 10 cities in North America/Canada, but I’m not sure if It would crack my top 10.

What does everyone else think of Montreal?

My review of Quebec City coming soon!