If you have any questions for Andy about the prison system, what it is like, what goes on there, or anything, please leave the question in a blog comment and Andy would be happy to answer it. It keeps him occupied and allow us to learn about the system.

Also, for his friends, he would LOVE to get pictures of anything, so if you have his address, please send them to him, or if you would like to email them to the blog editor, you can do that and he will print out the pics and mail them to him.

He is now attending the class he must take before his release, and he will mention the journal entry memo they discussed that day in class.

Even if you don't know Andy, feel free to comment on his blog entries, which he gets and will respond to.

Tuesday, October 26, 2010


Journal statement # 29 – “AIDS has been called the modern day plague.”  So, it looks like we are starting lessons about health and wellness now.

I actually have a health question that I’d like to pose to you all.  If anyone has an answer please let me know.  I was actually talking about this subject with a friend of mine earlier this morning before we began this lesson in class.  This is a fitness prognosis type of question, so I’ll structure it in a medical type format.
There are two subjects.

Subject  #1                                                
White male mid 30’s                                  
Athletic build                                         
6’2” tall                                                       
Peak weight  263 lbs                                 
Current weight 200 lbs                              
Daily activity high                               
Daily water intake 1 gallon +                     

Subject #2
Black male mid 30’s
Athletic build
6’1” tall    
Peak weight - 275 lbs     
Current weight - 220 lbs
Daily activity high      
Daily water intake – normal

Both subjects work out a lot, but admittedly, the workouts are fairly basic and have grown routine.  There are a mixture of cardio, weight, and abdominal workouts for both subjects.  Subject #1 also runs about 18 miles per week.  Subject #2 does a larger variety of weightlifting than #1.  Both of us try to push our workouts to a high level, but again, we are only human, and it’s impossible to go 110% day after day.  Both of us try to eat as healthily as possible.  We are limited in our protein intake and both probably consume too much sodium due to the ingredients used here by the kitchen staff.   Subject #2 has a better diet than #1 because #1 eats more sweets and #1 eats in the cafeteria more often.  Subject #2 probably eats overall less food than #1.  Neither subject can actively feel a lack of energy due to diet, but wouldn’t completely dismiss the idea.

Both of us want 6 pack abs, but seemed to have reached a dead end.  Our muscles have grown and are solid and defined.  However, there is still a pronounced layer of fat and /or skin that won’t go away.  This unwanted layer is most pronounced in the spare tire area located between the naval and the waistline.

We know we are asking an age old question here.  Doesn’t everyone want to lose their belly?  We have an opportunity to do whatever is necessary to tone our bodies as much as possible. If we aren’t able to get perfect abs here, then it pretty much is never going to happen later. So…What do we do to reach our goal?

1. Do we alter our diet?  Eat more? Eat less?
2. Do more sit ups or other ab exercises? More reps? More sets?  Do them twice a day, every      
    other day? Etc.
3. Do we do more cardio?
4. Do we do more weighted abdominal exercises?
5. Is it a matter of needing to lose more overall body weight?
**** What else are we not taking into consideration? We have read countless fitness articles, but are still stumped and feel like we need specific answers that address our particular situation.***

Thanks so much for all of your patience and support.  I look forward to your answers, comments, pictures, and suggestions.  I’ll talk to you soon.


  1. Brad J here. I cant wait for you to get out of this place! I have been following your blog and I am glad you are using your time to your benefit. I am no bodybuilder or Adonis, but I do know a few things about training. You actually have a "unique" opportunity in controlled environment to see how your body reacts to foods inside and outside(soon!)

    Your abs. Genetics does play into this and you have carried extra weight for some time. The development of visual Abs takes guys like us longer.
    Here are some things you can do.
    Water: More is better. if you are drinking a gallon, up it. Add Lemon to it if at all possible. Also, if you can, drink a cup of hot water w/ as much lemon as you can handle first thing in the AM. All the water and water w/ lemon helps to expunge all the excess salt from your system.
    Food: cut out as much starch and sugar as you can but replace w/ what is available to you that has semi good fats (nuts, peanut butter, etc) or any protein you can get. Fat is important in this process. More natural fats than "bacon" type fats. This shift should help cut more water weight off you as well.
    Exercise: long and slow cardio is great, mix in sprints. Race each other. This burst exercise elevates HGH and Testosterone in the system. Higher levels of those burn fat! Total body exercise will get your overall core active and help burn fat and get your abs peaked. body weight squats, plank movements,
    even yoga!
    Hit the areas you are not working and you will be surprised at what all else is activated.
    Good luck and I look forward to seeing you when you get out.

  2. ummm, yeah,,,what Brad said!...I on the other hand, am busy looking for a pumpkin pie recipe,,so I dont think Ill much to contribute here! LOL.

  3. It's all about the diet !!!!

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