So we are going to shift our focus onto another important aspect of obtaining our fitness goals… the kitchen and our nutrition. Now, I am not a nutritionist, nutrition expert, nor do I think I am. I have however, obtained a plethora of knowledge from my trainers, coaches, peers, and through my own personal trial and error itself. With that being said, over the course of the next two months or so I will be giving some helpful tips, reminders, and guidance into staying healthier. Ok now let’s dive into it!


1. I hear so many people (guys) talk about how they want to “get big” you know, “bulk up!”  Guess what? You have to eat big to get big! That simple. When the goal is to increase size and strength you need to increase your caloric intake! That means anywhere from 5-8 meals a day!  I am currently in a bulking stage and my diet plan consists of 5 solid meals including proteins, carbs, fats, fruits, and vegetables.  



Here would be a sample of Meal #3 for me around 11am- 12pm  

  • 6 oz chicken breast
  • 6 oz potato
  • 1 cup of green vegetables
  • 1 serving of a fat of my choice


2. Do not neglect your vegetables! I know we all tend to push the veggies to the side of the plate and “accidently” knock them off the table for the dog to eat. EAT YOUR GREENS!

It keeps you regular, great for digestion, curving your sugar craving, and helps you feel fuller longer.
— Justin Parker, Owner of Team Roc Fitness

3. One of my favorite supplements consumed on a daily basis is BCAA’s, Branched Chain Amino Acids. “Branched- chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown” (WebMD, 2014).  BCAA’s are the essential nutrients obtained by the body from the protein we consume. “They are used to prevent protein and muscle breakdown and fatigue during intense exercise” -Justin Parker.

Personally, I love to sip on BCAA’s during my work out! I feel as if it helps give me an extra boost towards the end when I’m feeling extremely tired! Although there are many different views on BCAA’s and their importance, I noticed a real difference in my energy levels when I am working out without them. BCAA’s are a must in my opinion.


So TFW Dupage Familia, let’s be proactive in applying these tips and keeping this information in the back of our minds. If you are really trying to make strides it starts with what we consume and that starts in the kitchen. Meal prepping and eating right are essential to achieving the goals you have set for yourself. You’ll be surprised on how your body reacts! Keep pushing forward!

Your Coach,



Thank you to Justin Parker. Founder/Owner of TRF-Team Roc Fitness. Follow his journey/ receive great lifting and nutritional advice on his social media networks
Twitter: @TeamRocFitness
Instagram: @teamrocfitness 





Push up

  • Starting in the “Push up position” hands at or slightly wider than shoulder width
  • Lower yourself by bending your arms at a 45 degree angle in relation to your shoulder
  • Let your nose touch the floor
  • Press or “Push Up” your body back to the starting position


Medicine Ball Slam

  • Approach the ball feet standing about shoulder width apart
  • Squat down and reach for the medicine ball while keeping your head and chest up
  • Come up and raise the Med Ball all the way over your head,  getting full extension
  • Slam the ball hard to the ground- bending your knees as you slam (level change)
  • Crunch your midsection on the way down
  • Re set and complete the next rep


Russian Twist

  • Sitting on the ground
  • Feet together, Knees together 
  • Feet off the floor is optional and will increase the difficulty of this exercise
  • Lean back so your torso is making as close to a 45 degree angle with floor as you can
  • Both hand grabbing the Medicine ball underneath/ on the sides keep it at chest height
  • While squeezing your core tight, twist your torso to one side keeping shoulders and chest aligned straight
  • Come back through the middle and twist all the way to the opposite side
  • Finish the rep by coming back to the starting position with the med ball in the center of your chest