I am a MASS MACHINE doing the "Challenge" and this is my journal

**henderjb** · 03-01-2014, 12:42 PM

A new month is upon us and spring is quickly approaching! WHAT KIND OF PROGRESS HAVE YOU MADE OVER THE WINTER?

Did you join me in my off-season quality mass gain program and are you ready to get cut with me!?!

In October, I began my quality off-season bulking program and set target dates for increased lean muscle mass as follows:
• October 4th- 127 pounds
• November 8th - 129 pounds
• December 6th – 132 pounds
• January 3rd – 134 pounds
• February 7th – 136 pounds

February 28th marked the end of my off-season quality mass gain program and the start of my cutting (competition season) program and the RESULTS are in! My final weight, February 28th was 136.4 pounds which was right on track according to the scale. But, the scale doesn’t show you the QUALITY of that mass.

There is one way to find out the quality of your mass gain, and that is with photographs because they don’t lie!
These photos compare my progress from October (start of off-season mass gain program) to February 8th. They also compare my progress to that from last year just before competition prep began.

Remember, it is always YOU against YOU! The question is, is the YOU of today beating the YOU or yesterday?

What was the QUALITY of the mass YOU gained? How does this compare to YOUR results from last year?

If your RESULTS weren’t what you expected, it may be time to invest in my Baseline Meal Plan and learn the proper way to gain QUALITY off-season muscle mass while minimizing excess body fat!

The Baseline Meal plan is multi-functional & can be used to help you gain quality muscle mass & achieve your optimal healthy looking and feeling off-season physique OR it can be used to lose body fat while maintaining lean muscle mass.

As your health & fitness goals change, the program teaches you to create meal plans corresponding to your ever-changing goals. For more information and to invest in the Baseline Meal Plan, visit: http://joyhenderson.blogspot.com/

And GET READY TO TRANSFORM WITH ME as I begin my competition prep for the Pro Stage! It’s ON and the show date is May 24th, 2014!

2 Corinthians 3:18 We all, with unveiled face, beholding as in a mirror the glory of the Lord, are being transformed into the same image from glory to glory, just as by the Spirit of the Lord.

**henderjb** · 03-03-2014, 12:26 PM

ESTABLISHING A POSITIVE, WINNING MINDSET – 1 Million Ways to Win!!

Winning is more than just a trophy, and there is more than just one way to win!

… and everything starts with COMMITMENT and in order to be 100 percent committed, you’ll need to 1 Million WAYS to win!

These 1 Million Ways to Win will give you: 1 Million REASONS for following through, 1 Million REMINDERS of WHY you want to win and HOW you can make that happen whatever your goal may be!

No matter what your goals are, there is ALWAYS more than just one way to win, but do you know what winning REALLY is and how many ways there are for YOU to win?

Before you begin any journey, create YOUR list of “One Millions Ways to Win”!

Look for my 1 Million Ways to Win in tomorrow’s post as I prepare to compete on the IFBB Pro Stage at the Optimum Classic Pro in less than 12 weeks!

Invest in my e-book, “Five Weeks to POSITIVE Results” for motivational and mental strategies such as this to help YOU succeed! For more information, visit: http://www.joyhenderson.blogspot.com/

Don’t be left in the dark!

Psalm 119:105 Your word is a lamp unto my feet and a light unto my path.

**henderjb** · 03-04-2014, 10:21 AM

ESTABLISHING A POSITIVE, WINNING MINDSET – 1 Million Ways to Win!! Part II

What goals do YOU have to accomplish? How do you determine YOUR win, and how many WAYS can you win??

Here is my list of 1-Million Ways to win and make my contest preparation journey a 10+ experience as I prepare and compete on the IFBB Pro Stage at the Optimum Classic Pro in less than 12 weeks. I must:

• Win more than just a trophy. I will accomplish this by:
o Making a difference in the lives of others by sharing God, motivation, & inspiration with them and serving God with my passion & enthusiasm for health & fitness and my gift as an IFBB Pro Physique athlete.
o Documenting my journey, taking photos/videos along EVERY STEP to be proud of, serve as memorabilia, & to create future products with

• Enjoy the overall experience from start to finish. This means:
o Appreciate and enjoy EVERY training experience
o Enjoy my work days, maintaining control & make it work for me & my goals (win/win situation)
o Enjoy every evening at home; maximize my home-life & make competition season enjoyable for everyone involved
o Maximize every weekend in enjoyment & growth in both long term & short term goals
o Realize I am in control of every situation in life in some form; take responsibility; know what I want out of every situation BEFORE it happens & make it happen

• Create and present my BEST package to date! This means:
o More overall muscles size, fullness, & density with equal conditioning or better than previous years
o Fuller, rounder shoulders (DLB delts)
o Fuller arms with more thickness in front relaxed pose
o Symmetrical biceps with right arm completely re-built from 2013 distal biceps tendon tear.
I want a competition right biceps photo displaying my bicep bigger & better than the 2013 photo.

o Increased lat width in combination with more rounded quads/sweep enhancing my x-frame
o Optimal posing technique that maximizes my strong points/compliments my physique
o Artistic posing technique that demonstrates, professionalism, and confidence
o Fresh pro-quality make-up and hair both morning & evening shows
o Hair, make-up, & suit overall color scheme that glows and radiates beauty and interest on stage
o Perfect fitting suit, both top & bottom that compliments my physique

• Continue learning and improvement by using all my resource including:
o Building on my knowledge of the nutritional needs of my body & maximizing my nutrition
o Utilizing 2013 competition training program & beating my previous records ensuring an enhanced physique
o Check-ins with my coach
 Progress photos at 8 weeks, 4 weeks, & 2 weeks , & 1 week out
 Posing videos/photos/routine
 Continued resource as needed throughout

• Continue to grow my mental strength & build self-confidence becoming an EVEN BETTER overall version of the whole me

• Win the Optimum Classic Pro OR place high enough in BOTH the Optimum Classic Pro and the Greater Gulf Pro to qualify me for the Olympia
o 5 competitors with highest points quality
 4 qualified through points last year as follows:
 Tamee Marie: 4 pts., Nathalie Falk: 3pts, Mindi O’Brien: 2pts, Skada Seifert: 1 pt.
o 2nd place (4 points), 3rd place (3 points), 4th place (2 points), 5th place (1 point)

• Maximize & enjoy my contest experience with friends & family the week of the show & maximize. Fully appreciate what I have been working for, “the moment”, and get EVERYTHING I want from it!

• Be happy with my competitive efforts, proud of myself, and feel a sense of accomplishment following both shows. There is no losing – I am finally competing on the pro stage!

• Maintain “feel-good/worth it” feelings the evening after both shows, the next day, the day I return home, the weeks, months, and years beyond. This will be accomplished with these 1 Million Ways to Win!

Invest in my e-book, “Five Weeks to POSITIVE Results” for motivational and mental strategies such as the "1-Million Ways to Win" methodology to help YOU succeed! For more information, visit: http://www.joyhenderson.blogspot.com/

Invest in my nutritional e-book, "the Baseline Meal Plan" and get cut along with me!
For more information, visit: http://www.joyhenderson.blogspot.com/

Galatians 6:9 Let us now grow weary while doing good, for in due season we shall reap if we do not lose heart.

**henderjb** · 03-06-2014, 10:23 AM

ESTABLISHING YOUR BASELINE METABOLIC RATE & NUTRITIONAL PROGRAM

Are YOU ready to transform with me??

February 28th was exactly 12 weeks to the day that I step on stage as an IFBB Physique Pro at the Optimum Classic Pro to be held May 24th in Shreveport, Louisiana and it was the FIRST day of my contest preparation as I transform my body into my ultimate package to date!

If YOUR goal is to lose body fat and/or gain lean muscle then YOUR goal is the same as mine, and I ENCOURAGE YOU to PUT YOUR NOSE TO THE GRIND & TRANSFORM ALONG WITH ME as I outline the steps to get YOU there!

PUT YOUR NOSE TO THE GRIND!!

What changes the first day of my contest preparation and what should change with YOUR transformation? It’s True! Nutrition is more than 75 percent of the way you look and it is the FIRST thing to adjust as you begin your quest to lose body fat while gaining, or at least maintaining, all of your hard-earned muscle mass.

How do YOU know what nutritional adjustments to make? In order to establish how many calories your body needs to lose body fat without sacrificing muscle and to build even more muscle along the way, it is necessary to FIRST establish your caloric need in order to MAINTAIN your CURRENT body weight. This amount of calories is YOUR metabolic Baseline Line and it is YOUR STARTING POINT!

Every BODY is different and EVERYBODY has a different caloric need based on a wide variety of factors. YOUR specific metabolic need CANNOT be pulled from an internet chart!

Take me for example, in order to MAINTAIN my current body weight; I consume 2,700 calories consistently EVERY day with one cheat meal a week. To create a very slight surplus of calories that allows me to gain lean muscle mass without excess body fat, I increase my daily caloric increase to 2,900-3,000 calories/day during my quality mass gain phase (off-season). For a female, with a body weight of 135 pounds, an internet search would likely recommend around 2,300 calories a day for maintenance, but that is NOT ACCUARATE for MY SPECIFIC body and MY SPECIFIC METABOLIC rate!

The only way to determine YOUR specific metabolic need is to maintain a specific caloric intake for a specific period of time and see how YOUR body reacts (if you lose weight, maintain your current weight, or gain weight). Then, you must make adjustments to your nutrition plan until you find the exact calorie balance that is right for YOU! This is YOUR specific metabolic BASELINE and your starting point.

Once you establish your Baseline for maintenance of your current body weight, YOU WILL BE ABLE TO MEET ANY WEIGHT LOSS OR MASS GAIN GOAL by adjusting your baseline caloric intake up or down (reducing calories to lose body fat or adding calories to gain lean muscle mass). This is the strategy that I will be following as I adjust my baseline nutritional needs to meet my fat-loss goals and get ready for the Pro stage!

Of course, it is not just the QUANTITY of calories, but the QUALITY of the foods and the macronutrient ratio that are also key. Learn how to establish YOUR baseline to reach YOUR specific goals and the optimal macronutrient ratio and foods to eat by investing in my Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/ and transform with me!

Once you’ve invested in the Baseline Meal Plan, get ready to adjust your baseline with me as I discuss how I am adjusting my baseline meal plan to meet my fat loss goals as I prepare to transform into my ultimate package for the Pro Physique stage!

For more information and to invest in the Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/

1 Peter 3:18 For Christ also suffered once for sins, the righteous for the unrighteous, to bring you to God. He was put to death in the body but made alive in the Spirit.

**henderjb** · 03-07-2014, 10:13 AM

This morning I was encountered by someone who was experiencing frustration with lose skin around her abdominal section and was wondering if there was anything she could do besides surgery. I encouraged her to BUILD her abdominals to increase her muscle tone.

I recommend performing abs three times a week with MAXIMUM intensity! Watch my video of how to have an EFFECTIVE abs workout!

For three of my favorite abs routines and a listing of my favorite abs exercises targeting lower, mid, and side abdominals, invest in my training e-book, “Five Weeks to POSITIVE Results!” available at: http://www.joyhenderson.blogspot.com/

And remember that without proper nutrition, you’ll never SEE those abs and the RESULTS of all your hard work! Invest in the Baseline Meal Plan and unveil your abdominal masterpiece! For more information and to invest in the Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/

1 Peter 5:7 Casting all your cares on Him, for He cares for you.

**henderjb** · 03-08-2014, 12:27 PM

How many calories should YOU cut to lose body fat while maintaining maximum muscle mass and how should YOU feel the after starting your weight loss plan?

Last week began the first week of my competition preparation for the IFBB Optimum Classic Physique Pro to be held in 11 weeks. Since starting my competition prep, I have had several people ask me how I feel. To be quite honest, I feel GREAT and if you are on a proper fat loss program, so should YOU!

The key is to establish proper nutrition ALL YEAR LONG and establish YOUR specific metabolic rate from which to make adjustments.
This is your Baseline as I discussed in my post two days ago and it is your starting point! If you have not yet established YOUR specific baseline, invest in my Baseline Meal Plan, available at: http://joyhenderson.blogspot.com/

The next step is to make adjustments to your baseline caloric intake to reach your fat loss goals. In order to maintain MAXIMUM muscle mass, maintain energy to continue to train hard, and keep your metabolism running at top speed, you must reduce your calories GRADUALLY! This first adjustment should be easy for you and you should continue to feel like a well-oiled machine running at TOP speed!!

I suggest a caloric reduction of 200 calories, which can easily be accomplished by cleaning up your diet and making smarter choices with your foods, and in particular your carbohydrate intake. Remember to KEEP YOUR PROTEIN HIGH to maintain your muscle, and continue to ingest QUALITY fat sources such as walnuts, CLA, and salmon.

The first Phase of my competition nutrition program, I reduced my calories and macronutrients as follows:
Daily Caloric Intake was 2,900 calories, reduced to 2,700 calories
Daily Carbohydrate Intake was 292 grams, reduced to 275 grams
Daily Protein Intake was 271 grams, remains constant (267 grams)
Daily Fat Intake was 68 grams, reduced to 63 grams

My results were HIGH energy and SIGNIFICANT fat loss this week! Look for my tape and scale measurements later this week! I have already noticed hardening in my abdominal section and my strength, training, and intensity remain HIGH as demonstrated in today’s photos.

To make the most of your fat loss program AND feel great at the same time, invest in my Baseline Meal Plan and use the strategies it contains to determine your Baseline and the proper foods to eat. Then, begin adjusting your Baseline according to the instructions provided in the Baseline Meal Plan and take advantage of the success strategies it contains that YOU NEED TO SUCCEED!!

For my training program, including three EFFECTIVE abs routines and effective and exciting workouts for EVERY body part, invest in my training and motivational e-book, “Five Weeks to POSITIVE Results!”

Both the Baseline Meal Plan and “Five Weeks to POSITIVE Results!” are available my website: http://joyhenderson.blogspot.com/

Luke 19:39-40 Some of the Pharisees in the crowd said to Him, "Teacher, rebuke Your disciples.” And he answered and said unto them, I tell you that, if these should hold their peace, the stones would immediately cry out.

**henderjb** · 03-11-2014, 10:33 AM

WHERE DO TRUE STRENGTH & GREATNESS COME FROM?

It’s been said that greatness doesn’t come from a textbook, it comes from the HEART!

The same can be said of TRUE strength, and it also comes from the POWER OF YOUR MIND, what you are COMMITTED to do, and what you BELIEVE you can do.

So far this competition season, I have pulled a lot of STRENGTH and WISDOM from the words of God as a Christian in the season of Lent where we walk with Jesus through the last days of His life on the earth.

Imagine being Jesus, a HUMAN, just like YOU and just like ME. He knew what was ahead of him, His death on the cross, but instead of running away from the suffering, running away from the challenge, he moved TOWARD it STEP by STEP.

What challenges do YOU face in life? NOTHING can be as challenging, as frightening, requiring MORE strength that which Jesus displayed in His journey to the cross. If Jesus can man up to His challenge, his SACRIFICE, the greatest CHALLENGE and SACRIFICE of all (also the most REWARDING), what can YOU face up to?

What STRENGTH do you have inside of YOU? What are YOU willing to sacrifice, and what REWARDS lie ahead for manning up to YOUR challenge?!!

I have found STRENGTH in this thought, and every day, God gives me strength. I hope YOU find strength in this and in God too!

Remember that there ALWAYS improvements to be made, and you are always a WORK IN PROGRESS!

To improve your PHYSICAL strength, you must have proper nutrition. Invest in my Baseline Meal Plan to learn how to fuel your machine for the challenge!

To improve your MENTAL strength and for a CHALLENGING training routine, invest in my e-book, “Five Weeks to POSITIVE Results!”

For more information and to invest in these products, visit my website at: http://joyhenderson.blogspot.com/

1 Peter 3:18 When the days drew near for Him to be taken up, he set is face to go to Jerusalem.

**henderjb** · 03-15-2014, 11:01 AM

You can’t start a journey without a STARTING POINT!

Before beginning ANY transformation, make sure to document where you are starting from so you can EFFECTIVELY monitor your progress!
March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I will compare my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased awareness and sense of accountability!

I will assess my body weight every weekend beginning the end of the first week of my program, which was last week. My RESULTS from last week are as shown:

MY BODY FAT REDUCTION RESULTS w/ last year’s measurements shown in parenthesis
Starting Weight, February 28, 2014
136.8# (134.8#)

Weight 11 weeks out, March 7, 2014:
135.0# (133.6#)

Weight Reduction Within The Week:
1.8# (1.2#)

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Starting Tape Measurements:
Hips: 33 7/8”
Waist: 28 3/8”
Upper Thigh (just below glute): 19 3/8”

My Tape Measurements 11 weeks out:
Hips: 33 7/8”
Waist: 27 7/8”
Upper Thigh (just below glute): 19 1/4”

Fat Loss (Inches):
Hips: 0”
Waist: 1/2”
Upper Thigh (just below glute): 1/8”

In order to get to where you want to go, you must first KNOW where you WANT to go! I know that at competition week this year (in 10 weeks), I want my tape measurements at these key locations to be the same as they were last year at competition week which were as follows:

Hips: 32 1/2”
Waist: 26 15/16”
Upper Thigh (just below glute): 18 1/2”
Bodyweight (scale): 127.8#

This means I have this much fat to Lose in 10 Weeks:
Hips: 1 3/8”
Waist: 15/16”
Upper Thigh (just below glute): 3/4”
Bodyweight pounds to lose as measured on the scale: a MAXIMUM of 7 pounds
(a higher bodyweight as measured on the scale with the same tape measurements indicates MORE muscle mass and is the ultimate goal!)

This week was the second week on my Phase I competition nutrition and cardiovascular program, and my weight and tape measurements remained the same. This means my body has adapted to the Phase I program and it is time for change to produce ADDITIONAL fat loss! Look for changes to my nutritional and cardiovascular program in a post later this week!

What is YOUR goal and how will YOU make it REALITY?!!

Invest in my Baseline Meal Plan and my motivational, training e-book with mental strategies, “Five Weeks to POSITIVE Results!”, and start seeing MEASURABLE results! To learn more & to invest in these products, visit my website: http://www.joyhenderson.blogspot.com/

Proverbs 11:1 A false balance is abomination to the LORD: but a just weight is his delight.

**henderjb** · 03-17-2014, 06:48 AM

A PHASED approach to LIFE!!
Phase IB Begins

Yesterday you saw the reduction in my fat loss body fat as measured on the scale and with a tape. This body fat reduction was the RESULT of the first two weeks of my competition nutrition program.

I take PHASED approach to my competition nutrition and cardiovascular program gradually reducing calories and increasing cardiovascular training as competition approaches. The PHASING is dependent on the results I am seeing from my measurements which are a clear indicator of fat loss.

The body is an AMAZING machine and it adapts to your caloric intake and physical activity with time, which requires adjustments to be made to your nutrition and cardiovascular program to continue to produce RESULTS. This is true of stimulating new muscle growth, reducing body fat, and growing mentally and in ANY area of your life!

The results from my measurements last week indicated my body has adapted to my Phase I nutrition program as my fat-loss subsided in the second week of my Phase I nutrition plan. This signals me that it is time for CHANGE, and time to implement Phase IB of my nutrition and cardiovascular program!

My Phase IB nutritional and cardiovascular program began yesterday, March 16th (10 weeks out) from my competition date and here is what changed:

It is very important to make GRADUAL changes to your nutrition program and keep calories as HIGH as possible in order to keep your energy and metabolism running high! My plan of attack is to create a caloric reduction of approximately 200 calories which I will accomplish through both nutritional and cardiovascular changes.

My nutritional changes will be limited to deletion of my carbohydrate source (4 oz. yam) from my evening meal and replacing it with its equivalent weight in green beans! This will create an approximate caloric deficit of 100 calories through nutritional changes, but still allow my calories to remain high at 2,600 calories per day. Six-time National Champion Skip LaCour swears by green vegetables as his SECRET WEAPON to getting shredded, and I have always felt the same! Green vegetables contain macronutrients as well as fiber. The fiber slows digestion requiring energy to metabolize which will keep my body RUNNING LIKE A MASS MACHINE while keeping me feeling full and satiated.

My cardiovascular changes will be limited to increasing my cardiovascular training by three, 16 minute sessions a week performed on a bike with HIGH intensity, otherwise known as Mass Machine style! These cardio sessions will be performed AFTER weight training on the days that I am currently not performing cardio (Mon, Fri, Sat). This past Saturday, I performed my first 16 minute cardio session on the bike establishing my STANDARD for minimum calories to burn each session (191 calories).

Performing this cardiovascular session three times a week will result in a reduction of approx. 570 calories in one week or when spread out over the course of a week equates to 80 calories a day! The 80 calorie/day reduction created by cardiovascular training in combination with the 100 calorie/day reduction in calories from my nutritional changes will result in a total reduction of 180 calories/day resulting in additional fat-loss!

I will assess my body weight on the scale IN COMBINATION with my tape measurements at the end of the week and assess my RESULTS!

Invest in my Baseline Meal Plan and determine YOUR own UNIQUE metabolic rate and how to adjust the Baseline Meal Plan to meet YOUR SPECIFIC NEEDS which will allow you to gain muscle mass and/or lose body fat and achieve YOUR ultimate physique! To learn more or to invest in the Baseline Meal Plan, visit: http://joyhenderson.blogspot.com/

To get your TRAINING and MINDSET on track, invest in my e-book, “Five Weeks to POSITIVE Results!” which includes my weight training, abs, and cardiovascular program along with the mental strategies YOU NEED to succeed! This awesome product is also available at: http://joyhenderson.blogspot.com/

Give it your ALL in the gym, but don’t forget to ALWAYS give it ALL to God!
Luke 21:1-4 As Jesus looked up, he saw the rich putting their gifts into the temple treasury. He also saw a poor widow put in two very small copper coins. “Truly I tell you,” he said, “this poor widow has put in more than all the others. All these people gave their gifts out of their wealth; but she out of her poverty put in all she had to live on.”

**henderjb** · 03-21-2014, 08:06 AM

EARLY TO BED, EARLY TO RISE, BUSINESS AS USUAL FOR THE COMPETITIVE ATHLETE, BUT DO YOU KNOW WHY?

Picture this: Sunday evening, the week before spring, but it’s not Spring that is in the air, it’s SNOW and it’s expected to continue all night. However, it’s early to bed, early to rise, business as usual for the competitive athlete, but do you know WHY?

When preparing for a competition, scheduling of meals is of utmost importance. If you have a set number of meals to eat spaced 2-3 hours between you MUST keep your schedule in order to be able to consume all those muscle-building, metabolism boosting meals that keep your machine fueled and running like a Champion athlete!

Think about it, if you usually sleep 7 hours each night; that means you have 17 waking hours to eat! If it’s snowy outside, and you decide to sleep in a few hours, you have REDUCED your waking time and may not be able to consume all your meals.

These MINOR details may seem like overkill, but they add up over time, and are the distinguishing characteristics of a CHAMPION athlete!!

Thinking about sleeping in and changing your TRAINING TIME? If you train in the morning and snow hits, you may be tempted to sleep in without even TRYING the trip when in fact the gym is likely OPEN and the conditions may not be that bad once you are out there in the wild wilderness!!

Keeping your schedule AGAIN has its benefits! Your MIND and your BODY are accustomed to your normal training time. Training at the same time each day, with the same amount of food in your system, and in the same environment keeps all the variable CONSISTENT helping to maximize your FOCUS and your OVERALL PERFORMANCE!

As an added benefit, the quiet, uncrowded gym that you will likely encounter on a snowy morning can be the BEST training environment as you have the OPPORTUNITY to tap deep inside yourself, ENJOY your workout, and TRAIN!!

Then you can eat rest, recover, GROW and WATCH IT SNOW, SNOW, and SNOW!

To learn how to EAT for PEAK performance, invest in my Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com/

To learn how to TRAIN for optimal RESULTS, invest in my training & motivational e-book, "Five Weeks to POSITIVE RESULTS!", also available at: http://www.joyhenderson.blogspot.com/

A Time for Everything
Ecclesiastes 3:1-8
There is a time for everything,
and a season for every activity under the heavens:
a time to be born and a time to die,
a time to plant and a time to uproot,
a time to kill and a time to heal,
a time to tear down and a time to build,
a time to weep and a time to laugh,
a time to mourn and a time to dance,
a time to scatter stones and a time to gather them,
a time to embrace and a time to refrain from embracing,
a time to search and a time to give up,
a time to keep and a time to throw away,
a time to tear and a time to mend,
a time to be silent and a time to speak,
a time to love and a time to hate,
a time for war and a time for peace.

**henderjb** · 03-23-2014, 12:46 PM

A MAKING CHANGE HAPPEN OR IS CHANGE HAPPENING AROUND YOU?

I often see change lying around on the gym floor

Every time I see it, it ENCOURAGES me because it is a reminder that with every set, every rep, every meal, every thought, day by day, I am MAKING CHANGE in my life!

Either things are CHANGING around you, or YOU are MAKING change. Which one is it for you?

To evoke change to your physique, invest in my nutrition plan, the Baseline Meal Plan and my training and motivational e-book, “Five Weeks to POSITIVE Results”, both available at: http://joyhenderson.blogspot.com/

I ENCOURAGE YOU to strive towards making change in ALL areas of your life; CONSTANTLY striving to become a better overall person and bearing fruit for God in your life.

Galatians 5:22-23 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.

**henderjb** · 03-23-2014, 01:33 PM

Wondering when to make CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased awareness and sense of accountability!

My RESULTS from last week are as shown:
MY BODY FAT REDUCTION RESULTS
(last year’s measurements for comparison shown in parenthesis)

Starting Weight, February 28, 2014
136.8# (134.8#)

Weight 9 weeks out, March 21, 2014:
134.6# (133.2#)

Weight Reduction This Week:
0.4# (0.4#)

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week:
Hips: 33 7/8”
Waist: 27 7/8”
Upper Thigh (just below glute): 19 1/4”

My Tape Measurements This Week
(9 weeks out):
No change

Fat Loss (Inches) This Week:
No change

Last week was week three of my competition program. After losing body fat in the first two weeks of my program, my fat loss begun to subside. To further induce fat loss, I made the following changes starting Saturday last week:
• Deletion of carbohydrate source (4 oz. yam) from evening meal & replacement with equivalent weight in green beans. This change began Monday of last week, creating a 100 calorie deficit.
• Increased cardiovascular training by three, 16 minute sessions a week performed on a bike with HIGH intensity, otherwise known as Mass Machine style! These cardio sessions were added AFTER my Monday, Friday, & Saturday weight training routines.

Only 6 days of nutritional changes and one extra cardio session have transpired since last week’s scale and tape measurements. This is not enough time to accurately assess the RESULTS[/b] of these changes to see if they will evoke additional fat loss. Making another change to my program so quickly would not allow me to assess the RESULTS of one change prior to implementing another.

ALWAYS allow time for changes to take place before jumping to changes again! Also remember that the GOAL is to keep calories as high as possible for as long as possible to maintain MAXIMUM energy allowing for MAXIMUM training intensity and MAXIMUM muscle mass!

In addition, a comparison of last year’s measurements 8 weeks out from competition verses this year’s measurements at 9 weeks out indicates my body fat levels are lower this year than last year. This further confirms that I am on track, and reinforces my decision NOT make any further nutritional or cardiovascular changes at this time.

These are my measurements 8 weeks out from competition 2013 vs. this year’s measurements at 9 weeks out which are shown in parenthesis:
Hips: 34 1/4” (33 7/8”)
Waist: 28” (27 7/8”)
Upper Thigh (just below glute): 19 1/2” (19 1/4”)

I have also begun to notice other slight changes in my physique such the first signs of veins in my abdominals, thighs, and calves which further indicate change IS taking place regardless of scale or tape measurements.

Where do YOU want to go and how will YOU make it REALITY?!!

Invest in my Baseline Meal Plan which teaches you how to establish YOUR PERSONAL metabolic rate and begin losing body fat while maintaining MAXIMUM muscle mass along with me!

To MAXIMIZE your results, complement the Baseline Meal Plan with stellar training routines and mental strategies. These are found in my motivational, training e-book with mental strategies, “Five Weeks to POSITIVE Results!”, and start seeing MEASURABLE results!

To learn more & to invest in these products, visit my website: http://www.joyhenderson.blogspot.com/

1 Corinthians 6:19 Do you know that your body is the temple of the Holy Spirit that is in you, whom you have from God, and you are not your own?

**henderjb** · 03-27-2014, 11:06 AM

Did you CASH IN on YOUR INVESMENT IN YOU today?

Every day it is YOU against YOU, but what kind of investment did you make in yourself and did you CAPITOLIZE on your gains?

Did you SETTLE instead of going for one more rep?

Did you SHORT-CHANGE yourself by executing partial reps to make things easier or avoid peak contraction and that excruciating burn?

Did you prepare your meals ahead of time and INVEST in proper nutrition today or did you find yourself BROKE with no meals prepared in advance for your day?

Take a laid back approach to your weight training, your nutrition, or your GOALS in life and the RATE OF RETURN on the investment in YOU greatly DEPRECIATES!

Today, I cashed in and reaped the BENEFITS; how about YOU?

Don’t waste your TIME, ENERGY, and LIFE. Every day is a gift, INVEST and CASH IN on it!

Don’t waste your time in the gym without proper nutrition to CAPITOLIZE on the time and energy you spend in the gym, invest in my Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/

DO IT TODAY!

Proverbs 27:1 Do not boast about tomorrow, For you do not know what a day may bring forth.

**henderjb** · 03-28-2014, 10:20 AM

Every Day Is A New Day & Another Opportunity To Win!

If you didn’t CASH IN on the INVESMENT IN YOU yesterday, I Hope you did today!

Another way you can CAPITOLIZE ON YOUR GAINS is by executing a REST-PAUSE TECHNIQUE with your training by performing the LAST SET of an exercise to as close to failure as possible. Then, rest 10-15 seconds and FIGHT OUT few more reps.

This technique is demonstrated in today’s wide stance stiff-leg deadlift video targeting the GLUTES and HAM STRINGS.

A few key tips for MAXIMIZING the benefits of this exercise are:

• Use wrist wraps to ensure your grip doesn’t fail before your glutes & hamstrings do

• Keep an arch in your back and bend from the hips

• Begin squeezing your glutes & ham strings before even picking up the weight to remind you to pull with these muscles and NOT your lower back

• Maintain constant tension in your glutes and ham strings by performing rep after rep with a continuous motion without resting at the top or the bottom of the rep taking tension off the target muscle

• Control BOTH the positive & the negative portion of the rep

• Find the right width of stance and angle of your feet that is right for YOU! You’ll notice that on my first rep, my stance isn’t quite right which throws off the angle of the bar off, so I readjust to get it right!

Invest in my motivational, training e-book, “FIVE WEEKS TO POSITIVE RESULTS!” for my training program and more mental and physical training strategies! Available at: http://www.joyhenderson.blogspot.com/

DO IT TODAY!

Hebrews 13:16 And do not neglect doing good and sharing, for with such sacrifices God is pleased.

**henderjb** · 03-29-2014, 03:25 PM

Are you wondering when to make CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased awareness and sense of accountability!

My Body Fat Reduction RESULTS are as shown:
Starting Weight, February 28, 2014
(last year’s weight for comparison shown in parenthesis)
136.8# (134.8#)

Last Week’s Weight, March 22: 134.8#

This Week’s Weight (8 weeks out), March 28, 2014:
(last year’s weight for comparison shown in parenthesis)
133.6# (133.6#)

Weight Reduction This Week: 1.2#

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week:
Hips: 33 7/8”
Waist: 27 7/8”
Upper Thigh (just below glute): 19 1/4”

My Tape Measurements This Week (8 weeks out):
Hips: 33 3/4”
Waist: 27 1/2”
Upper Thigh (just below glute): 19 1/8”

Fat Loss (Inches) This Week:
Hips: 1/8”
Waist: 3/8”
Upper Thigh (just below glute): 0”

Although my fat loss last week was substantial (1.2 pounds on the scale with � inch of total fat loss as measured by tape), I experienced no reduction the week before. If looked at over a period of two weeks, this equates to only 0.6 pounds of fat or � inch of body fat loss per week.

At eight weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 128 pounds based on previous competition experience, MY GOAL IS:
• Lose 0.8 min to 1.0 pounds max of body fat per week for the next 7 weeks.
• UNLESS my tape measurements indicate my target competition body fat measurements are reached at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain my optimal body composition.

To further induce fat loss, I will make minor nutritional AND cardiovascular changes beginning Sunday of this week. Look for what I’ll be changing in future posts this week!

In order to get to where YOU want to go, you must first determine WHERE you want to go and the plan to get you there! Establishing a proper nutrition plan is MORE THAN HALF THE BATTLE and it is one of the BIGGEST challenges people face! The majority of people NEVER get started with a proper nutrition plan because they are constantly searching for the PERFECT plan.

STOP SEARCHING AND GET STARTED with my Baseline Meal Plan! It has all the information that YOU NEED to succeed. For more information and to invest in the Baseline Meal Plan, visit my website: http://www.joyhenderson.blogspot.com/

Want to know what it takes to be a competitive physique or bodybuilding athlete and the plan to become one or just to see what YOU can achieve for your own personal goals? Invest in my e-book, “Five Weeks to POSITIVE Results!” also available at: http://www.joyhenderson.blogspot.com/

1 Chronicles 22:16 Of the gold, the silver and the bronze and the iron there is no limit. Arise and work, and may the LORD be with you.

**MzJules** · 04-01-2014, 10:28 PM

Hey henderjb,
checkin in on you and wow, I can only say that you are still RELENTLESS as ever!! Are your legs getting bigger? Still watching and wishing you love and great success. MzJ

Originally Posted by henderjb

Are you wondering when to make CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You�ll find out first hand just how much better your results will be just from your increased awareness and sense of accountability!

My Body Fat Reduction RESULTS are as shown:
Starting Weight, February 28, 2014
(last year�s weight for comparison shown in parenthesis)
136.8# (134.8#)

Last Week�s Weight, March 22: 134.8#

This Week�s Weight (8 weeks out), March 28, 2014:
(last year�s weight for comparison shown in parenthesis)
133.6# (133.6#)

Weight Reduction This Week: 1.2#

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week:
Hips: 33 7/8�
Waist: 27 7/8�
Upper Thigh (just below glute): 19 1/4�

My Tape Measurements This Week (8 weeks out):
Hips: 33 3/4�
Waist: 27 1/2�
Upper Thigh (just below glute): 19 1/8�

Fat Loss (Inches) This Week:
Hips: 1/8�
Waist: 3/8�
Upper Thigh (just below glute): 0�

Although my fat loss last week was substantial (1.2 pounds on the scale with � inch of total fat loss as measured by tape), I experienced no reduction the week before. If looked at over a period of two weeks, this equates to only 0.6 pounds of fat or � inch of body fat loss per week.

At eight weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 128 pounds based on previous competition experience, MY GOAL IS:
� Lose 0.8 min to 1.0 pounds max of body fat per week for the next 7 weeks.
� UNLESS my tape measurements indicate my target competition body fat measurements are reached at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain my optimal body composition.

To further induce fat loss, I will make minor nutritional AND cardiovascular changes beginning Sunday of this week. Look for what I�ll be changing in future posts this week!

In order to get to where YOU want to go, you must first determine WHERE you want to go and the plan to get you there! Establishing a proper nutrition plan is MORE THAN HALF THE BATTLE and it is one of the BIGGEST challenges people face! The majority of people NEVER get started with a proper nutrition plan because they are constantly searching for the PERFECT plan.

STOP SEARCHING AND GET STARTED with my Baseline Meal Plan! It has all the information that YOU NEED to succeed. For more information and to invest in the Baseline Meal Plan, visit my website: http://www.joyhenderson.blogspot.com/

Want to know what it takes to be a competitive physique or bodybuilding athlete and the plan to become one or just to see what YOU can achieve for your own personal goals? Invest in my e-book, �Five Weeks to POSITIVE Results!� also available at: http://www.joyhenderson.blogspot.com/

1 Chronicles 22:16 Of the gold, the silver and the bronze and the iron there is no limit. Arise and work, and may the LORD be with you.

**henderjb** · 04-02-2014, 10:26 AM

Hi MzJules! Rest assured every part of me, mind, body and soul are always growing bigger & better every day! Wishing you the same!

Originally Posted by MzJules

Hey henderjb,
checkin in on you and wow, I can only say that you are still RELENTLESS as ever!! Are your legs getting bigger? Still watching and wishing you love and great success. MzJ

**henderjb** · 04-02-2014, 10:27 AM

Are you wondering when to make CHANGE in your NUTRITION program and what changes to make?

Although my fat loss last week was substantial (1.2 pounds on the scale with � inch of total fat loss as measured by tape), I experienced no reduction in either weight or tape measures the week before. If looked at over a period of two weeks, this equates to only 0.6 pounds of fat or � inch of body fat loss per week.

At eight weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 128 pounds based on previous competition experience, MY GOAL IS:
� Lose 0.8 min to 1.0 pounds max of body fat per week for the next 7 weeks.
� UNLESS my tape measurements indicate I reach competition condition at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain optimal body composition.

To further induce fat loss, I am making minor nutritional AND cardiovascular changes beginning this week.

My nutritional changes will be limited to reducing my daily caloric intake by 100 calories a day yielding a daily calorie consumption of 2,600 calories. The 100 calorie reduction will easily be accomplished by switching to a leaner protein source for my evening meal (white fish verses salmon). As a morning trainer, it is of utmost importance that my pre-workout meal be bolstered with calories and nutrients to fuel my intense training sessions. My first meal of the day will be EVEN MORE bolstered with calories and quality nutrients than ever before. The additional calories consumed at this time will be deduced from other meals later in the day when less energy is required.

Look for what I�ll be changing with my cardiovascular program in future posts this week!

Invest in my Baseline Meal Plan which teaches you how to establish YOUR PERSONAL metabolic rate
and provides you with a meal plan and nutritional strategies to succeed. Then, begin losing body fat while maintaining MAXIMUM muscle mass along with me!

To learn more & to invest in these products, visit my website: http://www.joyhenderson.blogspot.com/

Psalm 84:11 The Lord God is a sun and shield; the Lord will give grace and glory; no good thing will He withhold from those who walk uprightly.

**BuffedStuff** · 04-02-2014, 07:22 PM

You know I just had to stop by and sprinkle a little power, prayer and praise all over your page. May you continue to develop into the woman you were designed to be mind, body and spirit. Stand strong and you will conquer the obstacles, over come all fear and doubts as you grow in power and strength. You are indeed a JOY thanks for being an awesome role model.

blessings always
~BuffedStuff~

**henderjb** · 04-03-2014, 10:49 AM

I always love hearing from you BuffedStuff. You are a special person with a special gift & vibe. Sending you hope, joy, & peace & of course positive energy!

Romans 15:13 May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.

Originally Posted by BuffedStuff

You know I just had to stop by and sprinkle a little power, prayer and praise all over your page. May you continue to develop into the woman you were designed to be mind, body and spirit. Stand strong and you will conquer the obstacles, over come all fear and doubts as you grow in power and strength. You are indeed a JOY thanks for being an awesome role model.

blessings always
~BuffedStuff~

**henderjb** · 04-03-2014, 10:51 AM

Are You Wondering When to Make CHANGES in your CARDIOVASCULAR program?

At eight weeks out from my IFBB Pro debut at the Optimum Classic Pro, I am making minor nutritional AND cardiovascular changes this week to further induce fat loss. Yesterday we discussed nutritional changes; today, let’s talk about cardio!

My cardiovascular schedule for the last few weeks has included 168 minutes of cardio a week performed as follows:

• Sunday morning (day off weight training): 25 elliptical (HIT) plus 15 min hard posing (& abs)
• Monday morning, PWT: 16 min Mass Machine Cardio
• Tues morning, PWT: 20 min stationary bike, 2 minute interval sprints (HIT)
• Wed morning (day off weight training): 25 minutes incline treadmill (HIT), 15 min stepmill (HIT) & abs
• Thursday morning, PWT: 20 min Jacob’s Ladder (HIT)
• Friday morning, PWT: 16 min Mass Machine Cardio
• Saturday morning, PWT: 16 min Mass Machine Cardio

To further induce fat loss, I will increase my cardio to 243 minutes/week (1.5 x more than previous or 75 additional min/wk.) by making the following additions/changes to my current cardiovascular program beginning Sunday of this week:

• Sunday morning (day off weight training), change to: 40 min interval Stepmill (HIT) & abs
• Sunday: add evening session: 15 min elliptical (85% max HR; 155 BPM) plus 15 min hard posing
• Wed: add evening session, 15 min stepper (75% max HR; 140 BPM) plus 15 min hard posing
• Fri: add evening session, 15 min elliptical (85% Max HR; 155 BPM)

Notes:
1. Mass Machine Cardio is a type of cardio cloned by six time drug-free national champion and owner of Mass Machine Nutrition, Skip La Cour. It consists of 16 min cardio sessions performed on a bike at high intensity constantly striving to outperform your last session. http://www.bodybuilding.com/store/ma...nutrition.html
2. PWT = post weight training
3. HIT = high/low intensity interval cardio
4. Max HR = 220 minus your age (220-36 = 184 for me)
5. Cardio Heart Rate Zone = 85% Max HR (155 for me)
6. Fat Burning Heart Rate Zone = 75% Max HR (140 BPM for me)

Without proper nutrition, your cardiovascular efforts will only get you so far. Couple your cardiovascular program with the nutritional strategies and meal plan found in my Baseline Meal Plan and start seeing RESULTS!

For more information and to invest in my Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/

Philippians 4:4 Rejoice in the Lord always; and again I say, Rejoice.

**henderjb** · 04-07-2014, 12:03 PM

Wondering when to make CHANGES in your SUPPLEMENTAL program?

At eight weeks out from my IFBB Pro debut at the Optimum Classic Pro, BUILDING MUSCLE MASS IS STILL THE GOAL! This is true whether cutting for competition or during my off-season program.

First and foremost, I rely on proper nutrition using meal plans and nutritional strategies like those provided in my Baseline Meal Plan, but I also couple those nutritional strategies with an effective supplement plan.

There are certain core nutritional supplements that stay in my program during both competition season and in my off-season mass gaining phase. I refer to these supplements as my Baseline Supplements. A few of them include: Multi-Vitamin, Creatine, L-Glutamine, and Branched Chain Amino Acids just to name a few.

To further maximize muscle mass AND induce further loss of body fat, I begin making minor supplemental changes at eight weeks out from my competition date to ASSIST the nutritional and cardiovascular training strategies and maximize muscle mass. These supplemental changes include the addition of natural fat burners such as L-Carnitine and [b] recovery boosting agents such as Mass Machine Nutrition, MM90 ZMA just to name a two.

Having competed at the NPC national level since 1999 and now competing as an IFBB pro, I have researched and tested a variety of supplements over the years, found the ones that REALLY work and have stood the test of time.

This weekend, I began developing my latest product, The Baseline SUPPLEMENT Plan to pass this information along to you so that you too can maximize your nutritional, cardiovascular, and weight training regimes for MAXIMUM results whether your goal is to shed body fat or gain lean muscle mass or both!

Look for the Baseline SUPPLEMENT Plan, coming to my website in the near future: http://www.joyhenderson.blogspot.com/

Without proper nutrition, your results will be limited even with the BEST supplement plan. Invest in my Baseline Meal Plan to get your nutrition in check and then get ready to maximize it with my Baseline Supplement Plan!

To MAXIMIZE your results, complement the Baseline Meal Plan with stellar training routines and mental strategies found in my motivational, training e-book, �Five Weeks to POSITIVE Results!�, and start seeing MEASURABLE results!

To learn more & to invest in these products, visit my website: http://www.joyhenderson.blogspot.com/

Psalms 61:2 From the end of the earth will I cry unto thee, when my heart is overwhelmed: lead me to the Rock that is higher than I.

**henderjb** · 04-08-2014, 02:41 PM

Are you wondering what supplements YOU should use to maximize fat burning?

I am working hard this week on the completion of my latest product, the Baseline SUPPLEMENT Plan to provide this information to YOU!

[b]The Baseline SUPPLEMENT Plan includes my list of recommended supplements to MAXIMIZE fat-burning and will be complimentary to my Baseline Meal Plan in helping YOU achieve your fitness goals!! [/]

Look for the Baseline Supplement Program coming soon at my website: http://www.joyhenderson.blogspot.com/

The best supplement of all is God in your life!
Mathew 4:4 But he answered and said, It is written, Man shall not live by bread alone, but by every word that proceedeth out of the mouth of God.

**henderjb** · 04-12-2014, 12:36 PM

Are YOU wondering when to make a CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU [/b]and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased AWARENESS and sense of ACCOUNTABILITY!

To date, my body fat reduction RESULTS are as shown:
Starting Weight, February 28, 2014: 136.8#
Last Year’s weight at contest prep start for comparison: 134.8#

Last Week’s Weight, April 5th, 2014: 133.6#

This Week’s Weight (6 weeks out), April 12, 2014: 133.6#
Last year’s weight at 6 weeks out for comparison: 131.8#

Weight Reduction This Week: 0.0#

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week (and the week before):
Hips: 33 3/4”
Waist: 27 1/2”
Upper Thigh (just below glute): 19 1/8”

My Tape Measurements This Week
(6 weeks out):
Hips: 33 1/2”
Waist: 27 1/2”
Upper Thigh (just below glute): 19”

Fat Loss (Inches) This Week:
Hips: 1/4”
Waist: 0”
Upper Thigh (just below glute): 1/8”

My weight as measured on the scale has held steady for the last 3 weeks. For two weeks my tape measurements have held steady; however, this week, I observed a minor change in fat loss (1/4” fat loss at hips; 1/8” fat loss at upper thigh). This is positive reinforcement as maintaining body weight (muscle mass) while losing body fat is the ultimate goal!

At six weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 128 pounds based on previous competition experience, MY GOAL IS:
• Lose 1.0 pounds max of body fat per week for the next 6 weeks.
• UNLESS my tape measurements indicate my target competition body fat measurements are reached at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain my optimal body composition.

Although my tape measurements this week indicated some fat loss is taking place, it is time to step things up a bit to accelerate fat loss at a more rapid pace & to ensure I reach optimal body fat levels at my target competition date! Based on previous experience, my target measurements at competition week are as follows:

Contest Ready Measurements:
Hips: 32 1/2”
Waist: 26 15/16”
Upper Thigh (just below glute): 18 1/2”

This means I have the following inches of body fat to lose:
Hips: 1”
Waist: 9/16”
Upper Thigh (just below glute): 1/2”

Starting Monday of this week, I will make minor nutritional AND cardiovascular changes to further induce body fat loss to ensure I reach my target body fat levels at contest date while maintaining maximum muscle mass and even making additional muscles gains! Look for what I’ll be changing in future posts this week!

In order to get to where YOU want to go, you must first determine WHERE you want to go and the plan to get you there! Establishing a proper nutrition plan is MORE THAN HALF THE BATTLE and it is one of the BIGGEST challenges people face! The majority of people NEVER get started with a proper nutrition plan because they are constantly searching for the PERFECT plan.

STOP SEARCHING AND GET STARTED with my Baseline Meal Plan! It has all the information that YOU NEED to succeed. For more information and to invest in the Baseline Meal Plan, visit my website: http://www.joyhenderson.blogspot.com/

Want to know what it takes to be a competitive physique or bodybuilding athlete and the plan to become one or just to see what YOU can achieve for your own personal goals? Invest in my e-book, “Five Weeks to POSITIVE Results!” also available at: http://www.joyhenderson.blogspot.com/

Psalms 32:8 I will instruct you and teach you in the way that you should go; I will guide you with My eye.

**henderjb** · 04-15-2014, 11:22 AM

Are YOU Wondering When to Make CHANGES in your CARDIOVASCULAR program?

At six weeks out from my IFBB Pro debut at the Optimum Classic Pro, I am making minor nutritional AND cardiovascular changes this week to further induce fat loss. Yesterday we discussed nutritional changes; today, let’s talk about cardio!

My cardiovascular schedule for the last few weeks has included 243 minutes of cardio a week.

My goal is to reach maximum cardiovascular activity levels at four weeks out from competition with a maximum duration of 360 minutes of cardiovascular activity per week. Based on this target, and my current cardiovascular program, I will increase my weekly cardio by 60 minutes starting this week to yield a total of 300 minutes/week.

I will achieve this by making the following additions/changes to my current cardiovascular program:

• Sunday (day off weight training):
o Morning: 40 min interval Stepmill (HIT) & abs
o Evening: 30 minutes total
 15 min elliptical (85% max HR; 155 BPM)
 15 min hard posing

• Monday
o Morning, PWT: 16 min Mass Machine Cardio

• Tues
o Morning, PWT: 30 minutes total (add 10 minutes), stationary bike, 2 minute interval sprints (HIT)
o Evening: ADD 25 min Elliptical, (75% max HR; 140 BPM)

• Wed (day off weight training):
o Morning: 40 minutes total
 25 minutes incline treadmill (HIT)
 15 min stepmill (HIT) & abs
o Evening: 30 minutes total
 15 min elliptical (85% max HR; 155 BPM)
 15 min hard posing

• Thursday
o Morning, PWT: 30 minutes total
 20 min Jacob’s Ladder (HIT)
 ADD 10 min stationary bike (85% max HR; 155 BPM)

• Friday
o Morning, PWT: 16 min Mass Machine Cardio
o Evening: 30 min total
 15 min stepper (85% Max HR; 155 BPM)
 ADD 15 min hard posing

• Saturday
o Morning, PWT: 16 min Mass Machine Cardio

Notes:
1. Mass Machine Cardio is a type of cardio cloned by six time drug-free national champion and owner of Mass Machine Nutrition, Skip La Cour. It consists of 16 min cardio sessions performed on a bike at high intensity constantly striving to outperform your last session. http://www.bodybuilding.com/store/ma...nutrition.html
2. PWT = post weight training
3. HIT = high/low intensity interval cardio
4. Max HR = 220 minus your age (220-36 = 184 for me)
5. Cardio Heart Rate Zone = 85% Max HR (155 for me)
6. Fat Burning Heart Rate Zone = 75% Max HR (140 BPM for me)

Without proper nutrition, your cardiovascular efforts will only get you so far. Couple your cardiovascular program with the nutritional strategies and meal plan found in my Baseline Meal Plan and start seeing RESULTS!

For more information and to invest in my Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/

1 Corinthians 10:31 Whether, then, you eat or drink or whatever you do, do all to the glory of God.

**henderjb** · 04-17-2014, 01:10 PM

Are YOU wondering when to make CHANGE in your NUTRITION program and what changes to make?

My body weight as measured on the scale has held steady for the last 3 weeks, and in that time, I have observed only minor reductions in my tape measurements (1/4” fat loss at hips; 1/8” fat loss at upper thigh). Although some fat loss is taking place, it is time to step things up a bit to accelerate fat loss at a more rapid pace & to ensure I reach optimal body fat levels at my target competition date!

I also take into consideration the way my body feels with regard to hunger levels and energy, which also indicate my body is ready for change. I am only moderately hungry (ready & waiting for my next meal, but not starving to death.) My cardiovascular sessions are actually improving, and although I have recently noticed a change in the way my body feels during weight training (not quite a “lubricated” as I refer to it), it is adapting well as is my mind.

At 2,600 calories, I still have a surplus of calories for continued training intensity. It is more of a mental adjustment to nutritional program and increased cardiovascular activity, and a continued mindset during training of continued strength, improvement, and intensity.

Although I have experienced a reduction in energy levels at other times of the day, they are only moderate and part of the journey and the challenge of any competition program!

One of the main things during ANY challenge you undertake is to maintain POSITIVE ENERGY, self-believe, self-confidence, continue to set and BREAK new personal records along the way and ENJOY the journey and your RESULTS!

At six weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 128 pounds based on previous competition experience, MY GOAL IS:
• Lose a maximum of 1.0 pounds of body fat per week for the next 6 weeks.
• UNLESS my tape measurements indicate I reach competition condition at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain optimal body composition.

A target fat loss of 1 pound of body fat a week is moderate; it is important not to over-do the nutritional and cardiovascular changes, but to induce only minor changes to produce the desired RESULTS!In addition, with six weeks left before competition, it is important to leave some leeway in my nutritional and cardiovascular program. This will allow for future additional changes if needed without cutting calories beyond what is needed or maxing out on the number and/or duration of cardio sessions achievable for me.

My nutritional changes will begin this Monday and will be limited to reducing my daily caloric intake by 100 calories a day yielding a daily calorie consumption of 2,500 calories. In general, I consume and prefer whole foods meals. However, my current program includes a favorite Meal Replacement Powder (MRP) that I freeze and consume as a special frozen treat for lunch each day! Although it is a favorite meal of mine, it is also one of my highest calorie meals (409 calories).

My 100 calorie daily reduction will easily be accomplished by replacing this MRP with a lower calorie whole food meal. Although the calories in this whole food meal will be reduced, it will be just as satisfying as the MRP if not more so because whole foods are generally more filling and the act of chewing has a mental effect.

Invest in my Baseline Meal Plan which teaches you how to establish YOUR PERSONAL metabolic rate and provides you with a meal plan and nutritional strategies to succeed. Then, begin losing body fat while maintaining MAXIMUM muscle mass along with me!

To learn more & to invest in these products, visit my website: http://www.joyhenderson.blogspot.com/

Ezekiel 4:9 But as for you, take wheat, barley, beans, lentils, millet and spelt, put them in one vessel and make them into bread for yourself; you shall eat it according to the number of the days that you lie on your side, three hundred and ninety days.

**henderjb** · 04-28-2014, 10:00 AM

Are YOU wondering when to make a CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased AWARENESS and sense of ACCOUNTABILITY!

To date, my body fat reduction RESULTS are as shown:

Starting Weight, February 28, 2014: 136.8#
Last Year’s weight at contest prep start for comparison: 134.8#

Last Week’s Weight, April 12th, 2014: 132.6#

This Week’s Weight (4 weeks out), April 26, 2014: 131.6#
Last year’s weight at 4 weeks out for comparison: 132.0#

Weight Reduction This Week: 1.0#

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week (and the week before):
Hips: 33 5/16”
Waist: 27 1/2”
Upper Thigh (just below glute): 19”

My Tape Measurements This Week
(4 weeks out):
Hips: 33”
Waist: 27 1/2”
Upper Thigh (just below glute): 19”

Fat Loss (Inches) This Week:
Hips: 5/16”
Waist: 0”
Upper Thigh (just below glute): 0”

Last week, both my nutritional and cardiovascular program remained unchanged. At four weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 127-128 pounds based on previous competition experience, MY GOAL IS:
• Lose 1 to 1.25 pounds max of body fat per week for the next 4 weeks.
• UNLESS my tape measurements indicate my target competition body fat measurements are reached at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain my optimal body composition.

Based on previous experience, my target measurements at competition week are as follows:
Contest Ready Measurements:
Hips: 32 1/2”
Waist: 26 15/16”
Upper Thigh (just below glute): 18 1/2”

This means I have the following inches of body fat to lose:
Hips: 1/2”
Waist: 9/16”
Upper Thigh (just below glute): 1/2”

This week’s weight and tape measurements RESULTS are on track with my goals. However, to ensure I reach my fat loss goals prior to my competition date, I will be turning up the heat on my nutrition and cardiovascular programs again this week! It’s always easier to turn up the heat NOW and turn it back later if reach my fat loss goals in advance of my competition date rather than being behind in the game.

The key is to make MINOR adjustments in my nutritional and cardiovascular program in order to strip the last bit of body fat while maintaining fullness, energy to continue to train with INTENSITY, and maximize muscle mass!

Look for the changes that I will be making to my nutritional and cardiovascular program with future posts this week!

In order to get to where YOU want to go, you must first determine WHERE you want to go and the plan to get you there! Establishing a proper nutrition plan is MORE THAN HALF THE BATTLE and it is one of the BIGGEST challenges people face!

The majority of people NEVER get started with a proper nutrition plan because they are constantly searching for the PERFECT plan. STOP SEARCHING AND GET STARTED with my Baseline Meal Plan! It has all the information that YOU NEED to succeed. For more information and to invest in the Baseline Meal Plan, visit my website: http://www.joyhenderson.blogspot.com/

Want to know what it takes to be a competitive physique or bodybuilding athlete and the plan to become one or just to see what YOU can achieve for your own personal goals? Invest in my e-book, “Five Weeks to POSITIVE Results!” also available at: http://www.joyhenderson.blogspot.com/

Doubting yourself and your capabilities? Everyone has doubt from time to time, but what matters is that you never lose faith, never give up hope, and keep believing!

Even if you are doubting the belief in Christianity, doubting may be the first step to believing.
John20:19-29
19 Then the same day at evening, being the first day of the week, when the doors were shut where the disciples were assembled for fear of the Jews, came Jesus and stood in the midst, and saith unto them, Peace be unto you.

20 And when he had so said, he shewed unto them his hands and his side. Then were the disciples glad, when they saw the Lord.

21 Then said Jesus to them again, Peace be unto you: as my Father hath sent me, even so send I you.

22 And when he had said this, he breathed on them, and saith unto them, Receive ye the Holy Ghost:

23 Whose soever sins ye remit, they are remitted unto them; and whose soever sins ye retain, they are retained.

24 But Thomas, one of the twelve, called Didymus, was not with them when Jesus came.

25 The other disciples therefore said unto him, We have seen the Lord. But he said unto them, Except I shall see in his hands the print of the nails, and put my finger into the print of the nails, and thrust my hand into his side, I will not believe.

26 And after eight days again his disciples were within, and Thomas with them: then came Jesus, the doors being shut, and stood in the midst, and said, Peace be unto you.

27 Then saith he to Thomas, Reach hither thy finger, and behold my hands; and reach hither thy hand, and thrust it into my side: and be not faithless, but believing.
28 And Thomas answered and said unto him, My Lord and my God.

29 Jesus saith unto him, Thomas, because thou hast seen me, thou hast believed: blessed are they that have not seen, and yet have believed.

**henderjb** · 05-02-2014, 10:17 AM

Are YOU Wondering When to Make CHANGES in your CARDIOVASCULAR program?

At four weeks out from my IFBB Pro debut at the Optimum Classic Pro, I have made MINOR nutritional AND cardiovascular changes to further induce fat loss. Today, let’s talk about cardio changes!

The maximum amount of cardiovascular activity that works with my schedule is 360 minutes of cardiovascular activity a week. My cardiovascular schedule for the last two weeks has included 280 minutes of cardio a week.

This week (4 weeks out) I have increased my weekly cardiovascular activity by 45 minutes yielding a total of 333 minutes/week. Based on the RESULTS I have been achieving with my prior weeks’ nutritional and cardiovascular activity levels, I wanted to create a VERY MINOR additional deficit in calories through increased cardio and nutrition to produce a slightly greater weekly fat loss this week (1 – 1.25 pounds max).

This minor increase in cardiovascular activity in conjunction with minor nutritional changes will be enough to get me there while maintaining fullness, energy to continue to train with INTENSITY, and maximize muscle mass!

At this time, perfecting my mandatory posing & developing my free-posing morning and evening routines become priority. NEVER underestimate the importance of proper posing technique! Without it, you won’t be able to show off all your hard work in the gym and your efforts in the gym and RESULTS on stage will be compromised!

Therefore, I will achieve my increased cardiovascular activity by making the following additions/changes to my current cardiovascular program which includes hard posing as part of my cardiovascular activity:
• Sunday (day off weight training): 70 min total
o Morning: 40 min interval Stepmill (HIT) & abs
o Evening: 30 minutes total
 15 min elliptical (75% max HR; 137 BPM)
 15 min hard posing

• Monday (Legs Training Day): 16 min total
o Morning, PWT: 16 min Mass Machine Cardio

• Tues (Shoulders Training Day): 55 min total
o Morning, PWT: 30 minutes total
o stationary bike, 2 minute interval sprints (HIT)
o Evening: 25 min stepper, (75% max HR; 137 BPM)

• Wed (day off weight training): 70 min total
o Morning: 40 minutes total
 25 minutes incline treadmill (HIT)
 15 min stepmill (HIT) & abs
o Evening: 30 minutes total
 15 min elliptical (75% max HR; 137 BPM)
 15 min hard posing

• Thursday (Back Training Day): 30 min total
o Morning, PWT: 30 minutes total
 20 min Jacob’s Ladder (HIT)
 10 min stationary bike (85% max HR; 155 BPM)

• Friday (Chest & Legs Pump Training Day): 46 min total
o Morning, PWT: 16 min Mass Machine Cardio
o Evening: 30 minutes total
 15 minutes elliptical (75% max HR; 137 BPM)
 ADD: 15 minutes hard posing

• Saturday (Arms Training Day): 46 min total
o Morning, PWT: 16 min Mass Machine Cardio
o Evening: ADD 30 minutes
 15 minutes stepper (75% max HR; 137 BPM)
 15 minutes hard posing

Notes:
1. Mass Machine Cardio is a type of cardio cloned by six time drug-free national champion and owner of Mass Machine Nutrition, Skip La Cour. It consists of 16 min cardio sessions performed on a bike at high intensity constantly striving to outperform your last session. http://www.bodybuilding.com/store/ma...nutrition.html
2. PWT = post weight training
3. HIT = high/low intensity interval cardio
4. Max HR = 220 minus your age (220-37 = 184 for me)
5. Cardio Heart Rate Zone = 85% Max HR (155 for me)
6. Fat Burning Heart Rate Zone = 70-75% Max HR (128-137 BPM for me)

Without proper nutrition, your cardiovascular efforts will only get you so far. Couple your cardiovascular program with the nutritional strategies and meal plan found in my Baseline Meal Plan and start seeing RESULTS!
For more information and to invest in my Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/

1 Corinthians 9:25-27 Everyone who competes in the games exercises self-control in all things. They then {do it} to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.

**henderjb** · 05-07-2014, 07:48 AM

Are YOU wondering when to make a CHANGE in your NUTRITION or CARDIOVASCULAR program?

March 28th was the start of my contest preparation program as I transform my physique to its ultimate package to date for my pro debut at the Optimum Classic Pro Physique! Remember, the challenge is always YOU against YOU and during my contest preparation program, it will be crucial that I closely monitor changes in my body.

As my body changes from week to week, I am comparing my weight and tape measurements to those of last year and the progress I am making. This will allow me to adjust my nutrition and cardiovascular program based on the progress I am making to create an EVEN BETTER VERSION OF ME than last year by optimizing fat-loss while maximizing and even gaining muscle mass!!

I encourage YOU to document the progress you are making and assess your RESULTS no matter what your endeavor. You’ll find out first hand just how much better your results will be just from your increased AWARENESS and sense of ACCOUNTABILITY!

To date, my body fat reduction RESULTS are as shown:
Starting Weight, February 28, 2014: 136.8#
Last Year’s weight at contest prep start for comparison: 134.8#

Last Week’s Weight, April 26th, 2014: :131.6#

This Week’s Weight (3 weeks out), May 2, 2014: :130.0#
Last year’s weight at 3 weeks out for comparison: 129.6#

Weight Reduction This Week: :1.6#

Body fat loss or gain cannot be directly measured by looking at a number on the scale alone. The tape measure in combination with the scale IS a measurable method of monitoring fat loss when tape measurements are taken in three key locations:

My Tape Measurements Last Week::
Hips: 33”
Waist: 27 1/2”
Upper Thigh (just below glute): 19”

My Tape Measurements This Week at 3 weeks out:
Hips: 32 13/16”
Waist: 27 3/8”
Upper Thigh (just below glute): 18 1/2”

Fat Loss (Inches) This Week: :
Hips: 3/16”
Waist: 1/8”
Upper Thigh (just below glute): 1/2”

Last week, both my nutritional and cardiovascular program remained unchanged. At 3 weeks out from my IFBB Pro debut at the Optimum Classic Pro, and a target body weight of 127-128 pounds based on previous competition experience, MY GOAL IS:
• Lose 1 to 1.25 pounds max of body fat per week for the next 3 weeks.
• UNLESS my tape measurements indicate my target competition body fat measurements are reached at a higher body weight as a result of increased muscle mass at which point I will make adjustments to maintain my optimal body composition.

Based on previous experience, my target measurements at competition week are as follows:

Contest Ready Measurements:
Hips: 32 1/2”
Waist: 26 15/16”
Upper Thigh (just below glute): 18 1/2”

This means I have the following inches of body fat to lose:
Hips: 5/16” (0.32 inches)
Waist: 7/16” (0.44 inches)
Upper Thigh (just below glute): 0” Goal Achieved!

This week’s weight and tape measurements RESULTS are on track with my goals. Sometimes the hardest thing to do is just KEEP ON KEEPING without making any nutritional, cardiovascular, or training changes, but that is EXACTLY what I will be doing this week.

There is ONE EXCEPTION and that is with my supplemental program. As hunger at night increases and my body becomes closer to competition conditioning, I will add Mass Machine Nutrition MM90 ZMA to my daily supplement routine prior to bed time to boost recovery and sleep.

Are you wondering what supplements YOU should use to maximize RECOVERY? I am proud to say that my latest product, the Baseline SUPPLEMENT Plan For Optimal Health & Recovery is now available at my website!! http://joyhenderson.blogspot.com/

The Baseline SUPPLEMENT Plan includes a separate Appendix with my recommended Recovery Boosting Supplements.

The following information is provided for each supplement listed in the Appendix:
• Key Product Ingredients
• Why Take This Product (How it can benefit YOU)
• Recommended Dosage
• Suggested Products and/or Manufacturers
• Other Key Information (tips, notes, & precautions)

The Baseline Supplement Plan will be complimentary to the Baseline Meal Plan in helping YOU achieve your fitness goals!! To learn more about the Baseline Meal Plan and invest in it, visit: http://joyhenderson.blogspot.com/

And remember, the best supplement of all is God in your life!
Philippians 4:13 I can do all things through Christ which strengthens me.

**henderjb** · 05-10-2014, 01:31 PM

Never let obstacles stand in your way! See them as OPPORTUNITIES to overcome & build your self-confidence!

In October of 2013, I had surgery to repair a distal biceps tendon tear. The tear began as a partial tear just one week before I earned my International Federation of Bodybuilding (IFBB) Pro Card in the Physique Division at the Pittsburgh Masters Nationals Championships. Just two weeks after earning my IFBB pro status, my bicep tendon fully detached. Although disheartened by this injury as it was the first I had ever suffered, I was NOT in despair!

I worked HARD through this challenge & saw it as an OPPORTUNITY to learn about unilateral training, the theory of "cross-education", and to get EVEN MORE in tuned with my body and my mind to muscle connection. I also used it as an opportunity to prove to myself that this was no different than any other obstacle I had faced, and LIKE THOSE OBSTACLES, I WOULD OVERCOME THIS CHALLENGE TOO!

Only eight months later, my bicep is repaired, fully functional, and I have rebuilt any lost muscle mass AND I am only two weeks away from fulfilling a new dream as I step on stage at the Optimum Classic to make my IFBB Professional Physique debut!

What challenges do YOU face? What can YOU learn from them? How can you OVERCOME them and turn those obstacles into opportunities to build YOUR self-confidence?!

Proper nutrition accounts for 85% of the way your body looks, feels, recovers, and performs. During my recovery from my biceps tendon tear, I relied heavily on proper nutrition to maintain my condition and my overall health while I continued to train my lower body and the uninjured side of my upper body through unilateral training. My doctors and physical therapist were amazed by my expedited recovery and attributed it to my impeccable nutrition, dedication to the health and fitness lifestyle, overall health and conditioning and my positive, can-do attitude!

Maximize YOUR overall health and performance both inside and outside the gym by investing in my Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/

And now, you can maximize your overall health & recovery EVEN FURTHER with an investment in my BASELINE SUPPLEMENT PLAN FOR OPTIMAL HEALTH & RECOVERY which provides you with my recommended list of supplements, product information, dosages, and other tips to optimize your health and recovery! To invest in the Baseline Supplement Plan for Overall Health & Recovery, visit my website: http://www.joyhenderson.blogspot.com/

2 Corinthians 12:9
And He said to me, “My grace is sufficient for you, for My strength is made perfect in weakness.” Therefore most gladly I will rather boast in my infirmities, that the power of Christ may rest upon me.

Thread: I am a MASS MACHINE doing the "Challenge" and this is my journal

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