grant parker

grant parker

WHAT MADE YOU MAKE A CHANGE?

 
From what I understand it is quite atypical that I did not start out heavy. From childhood into my early years of adolescence, I embodied the dictionary definition of the word “skinny”.

Not to an unhealthy point, of course, however, I surely wasn’t overweight either.  In fact, it was not until the middle-point of my high school years that I was noticeably heavy.grant before

My food choices were never excellent. I was young and careless but I didn’t have an issue until my appetite insidiously heightened to a grave degree.  By my senior year, I was near my heaviest.  At this point, I was a shut-in with a lot of time on my hands.

When I wasn’t spending it transcribing solos of my favorite musicians on the guitar, I spent it laying in bed, watching television, and being sedentary.  All this while eating pretty terribly.  The most staggering part of it all was that I didn’t recognize just how bad it had gotten.

To be frank, I didn’t even realize I looked as big as I did until I had lost all of the weight and looked back at old pictures and videos of myself.  I’m sure it was partially credited to denial of which I was not aware.

It was only until I began to hear comments slowly coming in- be it words of concern by worried loved ones, the occasional poke from a colleague, or, as many of us know to be the worst, rejection from peer groups. This included, and was especially emanating from those of the opposite sex.  Looking in the mirror quickly became an especially obsessive and grant afterdepressing experience.  That being said, it wasn’t until a particular night (which I remember very well) that I made the decision to begin a journey of weight loss.

It was a Monday night and my mother was in her room watching her usual episode of World’s Biggest Loser.  When I approached her to ask her something, I noticed a young man on the screen of the TV, about my age, with his shirt off.  His stomach drooped over his pants, his face was ever puffy, and the scale read a number that no one would want ever want to weigh.

I stopped myself mid sentence, paused and asked my mother if I indeed looked like that.  Let me tell you something – when someone responds with the words, “do you want me to tell you the truth?”, they are not asking you out of harmless courtesy.  I abruptly left the room, put on my most tarnished high school hooded sweatshirt, and left the house, running, sprinting as hard as I could until I couldn’t feel my heart in my chest anymore.

When I returned, I am certain a switch had been flipped.  That night began the one to one and one half year journey that removed one hundred and twenty pounds from my body.


WHAT HAVE YOU LEARNT FROM MAKING A CHANGE?

 
The expedition of weight loss is not only one regarding tangible weight, but psychological and emotional weight as well.

I often felt as if, with each few pounds I lost, a few pounds of worry left me as well.  As my weight on the scale went down, my drive to push harder went up.  No matter how hungry I might’ve been at times, or how distant the destination seemed, I recall not having being phased within the least.

I was in love with the journey itself.  This kind of transformation can change a human being, not to someone new, but for the better, that it reveals them in their purest state of being, and THAT is what matters.  After that, the only obstacles you have are those which you put in front yourself.

I am now studying songwriting in Boston at Berklee College of Music.

I am thankful enough to have wonderful relationships with a myriad of companies and individuals in the music industry that are just as determined to help me towards my goals as I myself am in approaching!
 
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grant parker

Growing up, I was blessed to have the guidance of my parents to assure I wasn’t eating anything that wasn’t an absolute pageant for my body! That being said, I myself did not pay much attention to my diet, and it didn’t hurt me at all. 

design own meal planDuring the first noticeable months of appetite being increased, I had started my first job, of of all places, at a chain-restaurant that served greasy hamburgers, fries, macaroni and cheese, HEAVY milkshakes, and other wonderful fried goods best left for moderate consumption… Unfortunately, being around all this food at that specific time of my life deemed my consumption of said foods anything BUT moderate.  When I wasn’t at the restaurant, I would eat pizza and pasta by the pound.

Of course, when I started the weight-loss, this naturally changed in a dramatic way, however the important thing is, in the end a lasting understanding of moderation is learned.  In the beginning, of course, like any new “diet-nut”, I was afraid of white rice, bread, fatty foods, sugar, and anything people usually call “dirty”.

Today, my body fat remains below ten percent, while NEVER avoiding food I like, because of these lessons I learned.

Not to say I don’t eat the typical spinach, brown rice, and chicken breast.  In fact, I love those foods just as much as the “dirty” foods.


Eat smart, watch your intake, indulge sometimes, and most importantly, enjoy your life.

I work out early in the morning, and usually push my first meal into later in the day.

Not only does this increase productivity, but if one must ever diet, it allows for bigger meals, and thus is more satisfying.


DAILY MEAL PLAN

 
MEAL 1 | Pre-workout: BCAA’s or whey protein
MEAL 2 | Post workout: Brown rice, tuna, heaps of spinach, broccoli and tomato
MEAL 3 | Whey Protein in 2-4 cups of fat-free Greek yogurt, or whey protein shake in blender.
MEAL 4 | Chicken breast, white/brown rice, mixed vegetables
MEAL 5 | Protein bar (such as chox/protein balls) or whey protein shake
MEAL 6 | Protein Pudding; 3 scoops of protein, almond milk, frozen fruit, a few cups of ice, peanut butter, and a protein bar broken up inside)
 

NUTRITION TIPS

 

Indulge from time to time. Be smart about it.

You will never know the EXACT caloric content of anything you put in your body, no matter how hard you try, but fear not: it’s NOT that serious! Consistency is key, and if you get close, you’ll be fine.

Listen to your body, it is your sanctuary.

 

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grantparker

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DAY 1 | Push (Chest, shoulders, triceps)

DAY 2 | Pull/Optional Abdominal Circuit (Upper back, lower back)

DAY 3 | Legs and Core

DAY 4 | Push (Chest, shoulders, triceps)

DAY 5 | Pull (Upper back, lower back)

DAY 6 | Shoulders/Finisher Day – strength and hypertrophy

DAY 7 | Optional Abdominal Muscles/Active Recovery/Light Conditioning

Note: Enough weight should be used to approach/near failure at end of said rep range unless noted otherwise.

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Push Optional Warm-Up Working Set Rest (listen to your body)
Flat Bench Press (Add extra warm up sets as needed)

 

1 x 10 reps

1-2 sets of 3, 5, and 6-8, with optional set of 10 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Incline Bench Press 1 x 10 reps 3 x 5 reps 3 minutes
Incline Dumbbell Press 3 x 6-8 reps 1-2 minutes
Optional Dips (substituted for dumbbell press)(Weighted or Bodyweight) If weighted: 3 x 6-8 reps

For bodyweight: to failure

2 minutes for 6 reps, 1 minute for bodyweight or more than 8 reps
Military Press 1 x 10 reps 1-2 sets of 3, 5, and 6-8 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Tricep Pulldown (Straight Bar) 1 x 10 reps 2 x 6-8, 1 x 10-12 60 seconds
Single Arm Tricep Cable Pulldown 2 x 6-8, 1 x 10-12 (to failure)

Optional alternative for last set – drop set to failure (8 reps for each reduction of weight, 3 times)

60-90 seconds
Pull/Optional Abdominal Circuit Optional Warm-Up Working Set Rest
Deadlift (Add extra warm up sets as needed)

 

1 x 10 reps

1-2 sets of 3, 5, and 6-8 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Wide Grip Pull-Up (Bodyweight or Weighted) 1 x 10 reps Weighted: 3 x 6 reps

Bodyweight: to failure

2 minutes for 6 reps, 1 minute for bodyweight or more than 8 reps
(Optional) Bodyweight Chin-Ups To Failure 30-60 seconds
Seated Cable Rows 3 x 5 3 minutes
Single Arm Dumbbell Rows 2 x 6

1 x 8

2 minutes for 6 reps, 1 minute for 8
Bicep Curl 3 x 6-8 90 seconds to 2 minutes for 6 reps, 1 minute for 8
Hammer Curl 3 x 10 60 seconds
Optional Abdominal Circuit 10 minutes of intervallic bodyweight abdominal training
Legs/Core Warm-Up Working Set Rest
Squat (Add extra warm up sets as needed)

 

Stretch/Warm up with bar, then 1 x 10

1 x 3

1 x 5

1-2 x 6-8

3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Alternating Leg Lunges Bodyweight x 10-12 3 x 6 reps 2 minutes
Leg Extension 3 x 10 60-90 seconds
Leg Curl 3 x 8-10 60-90 seconds
Calf Raises 3 x 6-8 60 seconds
Cable Crunches 3 x 6-8 60 seconds
Abdominal Roll-Outs 3 x 6-8 60 seconds
Weighted/Bodyweight Captain’s Chair Leg Lifts Weighted – 3 x 8

Bodyweight – Failure

60 seconds
Optional Abdominal Circuit 10 minutes of intervallic bodyweight abdominal training
Push Optional Warm-Up Working Set Rest (listen to your body)
Flat Bench Press (Add extra warm up sets as needed)

 

1 x 10 reps

1-2 sets of 3, 5, and 6-8, with optional set of 10 (all to failure) 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Incline Bench Press 1 x 10 reps 3 x 5 reps 3 minutes
Incline Dumbbell Press 3 x 6-8 reps 1-2 minutes
Optional Dips (substituted for dumbbell press)(Weighted or Bodyweight) If weighted: 3 x 6-8 reps

For bodyweight: to failure

2 minutes for 6 reps, 1 minute for bodyweight or more than 8 reps
Military Press 1 x 10 reps 1-2 sets of 3, 5, and 6-8 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Tricep Pulldown (Straight Bar) 1 x 10 reps 2 x 6-8, 1 x 10-12 60 seconds
Single Arm Tricep Cable Pulldown 2 x 6-8, 1 x 10-12

Optional alternative for last set – drop set to failure (8 reps for each reduction of weight, 3 times)

60-90 seconds
Pull/Optional Abdominal Circuit Optional Warm-Up Working Set Rest
Deadlift (Add extra warm up sets as needed)

 

1 x 10 reps

1-2 sets of 3, 5, and 6-8 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Wide Grip Pull-Up (Bodyweight or Weighted) 1 x 10 reps Weighted: 3 x 6 reps

Bodyweight: to failure

2 minutes for 6 reps, 1 minute for bodyweight or more than 8 reps
(Optional) Bodyweight Chin-Ups To Failure 30-60 seconds
Seated Cable Rows 3 x 5 3 minutes
Single Arm Dumbbell Rows 2 x 6

1 x 8

2 minutes for 6 reps, 1 minute for 8
Bicep Curl 3 x 6-8 90 seconds to 2 minutes for 6 reps, 1 minute for 8
Hammer Curl 3 x 10 60 seconds
Optional Abdominal Circuit 10 minutes of intervallic bodyweight abdominal training
Shoulders Optional Warm-Up Working Set Rest
Military Press (Add extra warm up sets as needed)

 

1 x 10 reps

1-2 sets of 3, 5, and 6-8 3-4 minutes for sets of 3-5, 2 minutes for 6 reps, 1 minute for anything above 8
Optional Seated Overhead Dumbbell Press 3 x 6 reps 2 minutes
Front Raise To Failure 30-60 seconds
Seated Cable Rows 3 x 5 3 minutes
Single Arm Dumbbell Rows 2 x 6

1 x 8

2 minutes for 6 reps, 1 minute for 8
Bicep Curl 3 x 6-8 90 seconds to 2 minutes for 6 reps, 1 minute for 8
Hammer Curl 3 x 10 60 seconds
Optional Abdominal Circuit 10 minutes of intervallic bodyweight abdominal training

grant parker

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DAILY SUPPLEMENTATION | 

 

BCAA’s (Branched Chain Amino Acids)

Most days, I do not eat a pre-workout meal. On these days, I take BCAA’s pre and/or intra-workout just to assure my muscles have something to feed on while I break them down.

Whey/Casein Protein

An absolute staple of my diet. Whether in shake form before/after a workout, in pancakes, or some fancy pudding-like concoction, I am always including some form of whey/casein mixture in my daily diet.

 Not only does it aid in muscular recovery, but it is also an easy way to stay properly fed while on the go.

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