Okay here I go, blog master at work....
Over the last four years my life has changed drastically. From days filled with angst, frustration, and apathy, to days filled to the brim with positivity, possibility and purpose. My name is Sean Matuk and I am a lucky man. At age 28 I am feeling great about living life, a feeling I had lost somewhere over the years. In the past, I had a "live-for-the-moment-with-no-future" mentality, which led me to lots of fun and a little trouble along the way. I smoked and drank everyday and didn't care about my well-being. I still found meaning in my days, but my health and happiness suffered. In 2009, I found out I was going to be a father, something I had long thought about as a youth. That day changed everything for me. I was going to be a dad. I now had a reason to live.
So I got serious. I got a job at a little organic food business ran by an eccentric friend of the family and soon after I became a father. The birth of my son made me understand how important my well being should be to me. Though it was difficult, over these past years I feel like I finally "grew up." I still play in a crazy band, ride my skateboard, and still love the same music and movies that I have since I was a kid , but now I'm thinking about my child's future. I see how much my present time is affecting his future. I want him to see a good man when he looks at his dad. I don't want to waste the gift of a lifetime.
Last year the company I work for was bought by a couple that had a much different approach than the previous owners. From the moment they introduced themselves to the employees, I knew they were good people. Over the past year the company has created opportunities that hadn't been available before, for both our customers and employees. So after giving up cigarettes for good this time, I took the initiative to start working out and eating a healthy diet. Since my son was born I had lost 15 pounds, going from 185 down to 170. My fiancée cooks healthy meals, but my independent eating habits consisted of all processed fatty junk food. I was ready for a change.
Why I'd like to gain a few pounds of muscle...
I set a goal to reach 200 lbs by summer of this year. At 6 foot 4, I feel this is a much more healthy weight. Between smoking, eating poorly, and not getting proper rest, I became skeletal. Now I am eating a meal (with real food) about every 2.5 hours if I can, and working out 4 times a week. At the beginning of December I weighed 173. After 3.5 weeks of diet and exercise I am at 180 and I feel great. I have to admit it is a bit hard eating all the time, but I can really feel the energy from the food and my body is reacting to the gym in a noticeable way. So at this point I am finally starting to be the man I started out to be four years ago.
- Before each workout, walk briskly on the treadmill for 5 - 10 minutes to warm up; can vary incline to get warmed up
- For each exercise, do your first set with light weights (approx. 1/2 working weight) just to warm that particular muscle group;
- Then do 15 - 20 reps with this light weight.
- After warm up set, choose a heavier weight - one that will cause you to expend great effort to do the last few reps of each set.
- For each exercise, unless noted otherwise below, do 3 sets of 12, in addition to your first warm-up set with light weights.
Incline Bench Press
Dumbbell Flyes on bench
Chin Ups (Do as many reps as you can until you reach a total of 50 chin ups). If this is too difficult, do 4 sets of:
Lat pulldowns - wide grip
One-arm cable rows - low pulley
Back hyperextensions on a bench (or back extension machine) OR good mornings
Deadlifts, 3 sets of 10, 6, 4 reps to failure
Reverse crunches (leg lifts)
NUTRITION PLAN: Sean is eating 5 meals a day consisting of nutritionally dense foods including approximately 170 grams of lean protein per day. He is consuming between 3,300 and 3,500 calories per day!