Winston Tran Eats Clean & Trains Dirty

Happy Friday Eat-Clean Diet-ers! It's a glorious day to get your Eat-Clean game face on especially with the weekend upon us. To help us stay on track, I have invited Winston Tran to share his tips for success. Invite the gentlemen in your life to read this one, too! Winston offers motivational reminders on all of social media platforms. Visit him on Facebook, Twitter, & Instagram for amazing pics and more @winstonstruth.

Like most people, at one point in their lives they find themselves buying a gym membership because they want to get fit. I was one of those people and like most people because I didn’t see the results I wanted in the short-run I lost motivation even though I knew it was a long-term deal. One day, I came upon a YouTube video of Greg Plitt, after watching his videos I noticed his workouts were unconventional and insane but that’s not what got me hooked. It was what he said. Every line was beyond inspirational and there was a truth behind every word he spoke. He inspired and motivated me to continue to pursue a healthier lifestyle and to be a better person.

Eventually I learned to be my own motivation. I started to do my own research not only about fitness but about health and nutrition too (this is where Tosca Reno’s Eat-Clean Cookbooks books came in handy). I realized that to achieve the physique I wanted, I needed to not only focus on my lifting but also my eating habits.

I’m still new very new to everything but everyday I continue to grow and progress not only in the gym but in life as well. This lifestyle teaches you about discipline, patience and hard work, which, in the end, applies to everything in life. I feel one of the biggest mistakes people make when starting out is forgetting this not a phase but a lifestyle and to remember that no matter how little the progress is... progress is still progress. There aren’t many things in life you can control, but your health is one of them so why not take advantage of that!

My training routine doesn't stay the same for very long. It changes and that's the way I like it. My workouts usually consist of high-volume work, I personally find this works best for me because it dramatically increases my muscle endurance which also allows me to lift heavier weight for that extra set or rep.

Here's an example of one of my favorite routines for shoulder day.

Shoulders: Warmup 1. Seated Face Pulls - 3 sets of 20, 15, 10 2. Dumbbell Shoulder Press - 10, 8, 8, 6, 6 3. Seated Barbell Military Press - 10, 8, 8, 6, 6 4. Seated Dumbbell Lateral Raise - 4 sets of 8-10 5. Dumbbell Front Raise - 4 sets of 8-10 6. Machine Rear Flyes - 4 sets of 8-10

Superset: 7. EZ-Bar High Raise - 4 sets of 8-10 8. Barbell Shrugs - 4 sets of 8-10

Note: If I feel I can do more I will. So my sets are not limited, I will stop within the rep range only so that I can lift heavier on a next set if I feel I can.

How to Stay on Track with Eating Clean 1. PREP your meals, I know it's hard sometimes but prepping your food a few days on advance will really help you stay on track and Eating Clean.

2. TRACK the foods you eat. One of the biggest mistakes I find when people are trying to lose weight or gain muscle or even maintain is people don't track what they eat. This I find is so important because you may be under eating or over eating and by tracking your foods you're able to feed your body the proper amount of nutrients. I use the app MyFitnessPal.

3. THINK about the foods you're going to eat. When you want to eat junk food .. Is that few minutes of satisfaction worth delaying your end-game goal. Always think long-term and keep your eyes on the horizon.