On March 9, 2022, my Business partner Rob Espericueta and I started our journey at Bio-Dynamic Athletics in Pharr, Tx as a thing to try to get our 40 yr old asses in shape. After a podcast we produce out of our Studio 4240 called “The Sesh” with Michael Garcia of Bio-Dynamic Athletics, Rob had the great idea of asking Mike if he will train us. Personally, I was busy but ultimately decided to give it a try. At this point in my life, I had become very sedentary and would sit in front of a computer most of my days editing content. My diet was shit and consisted of whatever I could throw in my mouth.

At this time it was important to understand that we had great support from our community because we had worked on an Award Winning Documentary, The Collapse — The True Story of The Queen Isabella Causeway Collapse and were already putting together a new documentary about a RGV Artist who spray painted over a 78M Pablo Picasso in one of Houston’s most beloved Museum’s, the Menil. This whole time I had been in the Social Media Eye documenting our journey flying to multiple Film Festivals representing the Rio Grande Valley. When we’d fly out to these places, we’d indulge in Food because Rob and I are pretty big eaters and we really didn’t give a shit. For all intended purposes, this is my journey in fitness and health.

2021–2022

At this moment in time my routine was picking up 2–3 Breakfast Tacos at El Pato with a coffee and fatty foods like Ribeye Steaks would be on the menu weekly with the consumption of alcohol throughout the week.

Going forward Michael Garcia will be referred to as Mike. Bio-Dynamic Athletics will be referred to as BDA. Alternate Day Fasting will be referred to as ADF.

Fast forward to the first week of my Fitness Journey, Mike evaluates us and we get started on March 9, 2022 with Functional Training.

Day 3 at BDA

At this point, we were scheduled in BDA’s rotation going 3 days a week. Monday’s, Wednesday’s, and Friday’s at the time slot of 4–5pm. During the first 2 months we focused on Functional Training, a lot of body weight exercise's before we could even touch the weights. You have to understand that it’s very demoralizing for a 40 yr Old Man to train in the same facility as Awarded and Decorated Young Athletes that are beasts in their respective sports, but I trudged forward because I didn’t think I would stay with this training longer than 3 months.

One of the things that helped me the most was when Mike would feed us little psychological seeds like, “Just wait, one day you’re going to want to focus more on training and you’ll want to eat right so you can have enough energy to do these workouts.” I didn’t think anything of it at the time, but those words would start me on the path to research on how to eat to perform and lose weight properly.

I had already lost a significant amount of weight twice in my life and both times Alcohol played a role in me quitting and not sticking with it. Both those times did not consist of Strength Training, but more of a traditional Cardio weight loss of riding my Bike and Fad Diets that would restrict my calorie intake levels that weren’t sustainable.

We kept trudging along with Mike at BDA and somewhere around Month 3 I stumbled upon YouTube Video about Fasting and how it was beneficial for your body and how you can get maximum benefits from Fasted Workouts. This idea intrigued me and that’s where I first started to consume as much content from Thomas DeLauer on Alternate Day Fasting.

Thomas DeLauer

My first introduction to Fasting was a 48 Hr Fast on a Sunday-Tuesday, the week after would put me in motion to incorporate a Monday, Wednesday, and Friday Alternate Day Fasting regimen into my BDA Trainings.

My Fasting Schedule

After consuming tons of content on Fasting, I needed my brain to be filled up with more knowledge because I have an addictive personality. I tend to go all in on things I really enjoy and shut out everything else. If I can stay engaged through the whole process with constant and consistent reinforcements, I will be able to figure out the most efficient way for me to achieve my goals in the least amount of time. One thing being an Entrepreneur has taught me is time is the most valuable thing on this planet, don’t waste it and don’t waste my time.

I started consuming content on what foods to eat, the basics of Calories In, Calories Out. Which foods will be the quickest way to shed wight and keep muscle. Somewhere along this time Thomas DeLauer talked about the idea of Body Recomposition and how HITT Workouts and/or Heavy Weight Lifting are the most effective ways, when paired with Fasting, to achieve the quickest results. It just so happened I was already doing those workouts so I decided to try it. It worked. Months 3–6 would all include fasted workouts at BDA.

Introduce Dr. Mike Isratel of Renaissance Periodization YouTube Channel that looks at everything from a Hypertrophy stand point and the next level of this Health Journey started. I was able to learn foundational principles through his lectures and how to get the maximum benefit out of Gym Time.

Through his lectures and videos, I was able to approach training with a clearer Mind Set on what I was really there to do. You have to understand that I was rewiring my brain and forcing myself to be immersed in this lifestyle because at this point I started to see muscle on me that I had never seen before. Month 5 of training and eating right was shedding weight and my diet was allowing me to build muscle and an amazing rate.

www.youtube.com

Through these immersive experience, I started to count my calories. It took me a month to calorie counting to understand how much I needed to eat to lose/gain weight. Currently, I consume 13,000–13,100 Calories powered by 190–200g of Protein, fill in the rest with Carbs and Fats. This method allowed me to lose EXACTLY 2lbs of Body Fat per week, which is the ideal rate of weight loss recommended so you won’t lose muscle and still benefit from the weight loss. I started this when I weighed 208lbs on the scale and took it all the way down to 188lbs where I currently am as of August 28, 2022.

On March 9, 2022, my Business partner Rob Espericueta and I started our journey at Bio-Dynamic Athletics in Pharr, Tx as a thing to try to get our 40 yr old asses in shape. After a podcast we produce out of our Studio 4240 called “The Sesh” with Michael Garcia of Bio-Dynamic Athletics, Rob had the great idea of asking Mike if he will train us. Personally, I was busy but ultimately decided to give it a try. At this point in my life, I had become very sedentary and would sit in front of a computer most of my days editing content. My diet was shit and consisted of whatever I could throw in my mouth.

At this time it was important to understand that we had great support from our community because we had worked on an Award Winning Documentary, The Collapse — The True Story of The Queen Isabella Causeway Collapse and were already putting together a new documentary about a RGV Artist who spray painted over a 78M Pablo Picasso in one of Houston’s most beloved Museum’s, the Menil. This whole time I had been in the Social Media Eye documenting our journey flying to multiple Film Festivals representing the Rio Grande Valley. When we’d fly out to these places, we’d indulge in Food because Rob and I are pretty big eaters and we really didn’t give a shit. For all intended purposes, this is my journey in fitness and health.

2021–2022

At this moment in time my routine was picking up 2–3 Breakfast Tacos at El Pato with a coffee and fatty foods like Ribeye Steaks would be on the menu weekly with the consumption of alcohol throughout the week.

Going forward Michael Garcia will be referred to as Mike. Bio-Dynamic Athletics will be referred to as BDA. Alternate Day Fasting will be referred to as ADF.

Fast forward to the first week of my Fitness Journey, Mike evaluates us and we get started on March 9, 2022 with Functional Training.

Day 3 at BDA

At this point, we were scheduled in BDA’s rotation going 3 days a week. Monday’s, Wednesday’s, and Friday’s at the time slot of 4–5pm. During the first 2 months we focused on Functional Training, a lot of body weight exercise's before we could even touch the weights. You have to understand that it’s very demoralizing for a 40 yr Old Man to train in the same facility as Awarded and Decorated Young Athletes that are beasts in their respective sports, but I trudged forward because I didn’t think I would stay with this training longer than 3 months.

One of the things that helped me the most was when Mike would feed us little psychological seeds like, “Just wait, one day you’re going to want to focus more on training and you’ll want to eat right so you can have enough energy to do these workouts.” I didn’t think anything of it at the time, but those words would start me on the path to research on how to eat to perform and lose weight properly.

I had already lost a significant amount of weight twice in my life and both times Alcohol played a role in me quitting and not sticking with it. Both those times did not consist of Strength Training, but more of a traditional Cardio weight loss of riding my Bike and Fad Diets that would restrict my calorie intake levels that weren’t sustainable.

We kept trudging along with Mike at BDA and somewhere around Month 3 I stumbled upon YouTube Video about Fasting and how it was beneficial for your body and how you can get maximum benefits from Fasted Workouts. This idea intrigued me and that’s where I first started to consume as much content from Thomas DeLauer on Alternate Day Fasting.

Thomas DeLauer

My first introduction to Fasting was a 48 Hr Fast on a Sunday-Tuesday, the week after would put me in motion to incorporate a Monday, Wednesday, and Friday Alternate Day Fasting regimen into my BDA Trainings.

My Fasting Schedule

After consuming tons of content on Fasting, I needed my brain to be filled up with more knowledge because I have an addictive personality. I tend to go all in on things I really enjoy and shut out everything else. If I can stay engaged through the whole process with constant and consistent reinforcements, I will be able to figure out the most efficient way for me to achieve my goals in the least amount of time. One thing being an Entrepreneur has taught me is time is the most valuable thing on this planet, don’t waste it and don’t waste my time.

I started consuming content on what foods to eat, the basics of Calories In, Calories Out. Which foods will be the quickest way to shed wight and keep muscle. Somewhere along this time Thomas DeLauer talked about the idea of Body Recomposition and how HITT Workouts and/or Heavy Weight Lifting are the most effective ways, when paired with Fasting, to achieve the quickest results. It just so happened I was already doing those workouts so I decided to try it. It worked. Months 3–6 would all include fasted workouts at BDA.

Introduce Dr. Mike Isratel of Renaissance Periodization YouTube Channel that looks at everything from a Hypertrophy stand point and the next level of this Health Journey started. I was able to learn foundational principles through his lectures and how to get the maximum benefit out of Gym Time.

Through his lectures and videos, I was able to approach training with a clearer Mind Set on what I was really there to do. You have to understand that I was rewiring my brain and forcing myself to be immersed in this lifestyle because at this point I started to see muscle on me that I had never seen before. Month 5 of training and eating right was shedding weight and my diet was allowing me to build muscle and an amazing rate.

www.youtube.com

Through these immersive experience, I started to count my calories. It took me a month to calorie counting to understand how much I needed to eat to lose/gain weight. Currently, I consume 13,000–13,100 Calories powered by 190–200g of Protein, fill in the rest with Carbs and Fats. This method allowed me to lose EXACTLY 2lbs of Body Fat per week, which is the ideal rate of weight loss recommended so you won’t lose muscle and still benefit from the weight loss. I started this when I weighed 208lbs on the scale and took it all the way down to 188lbs where I currently am as of August 28, 2022.