Overview

My background is a BSBA degree from Western New England College. I had spent several years working in the finance industry after college, specifically with mutual funds, which led to an interest in investing on my own, and researching stocks, bonds, ETF's, etc. Despite still following the markets and the financial news, I have stopped investing on my own, recently, as I have learned I don't have enough free time to dedicate to all the research needed. I used to follow a lot of silver and gold funds, but now that the U.S. economy and dollar is strengthening, I have been following telecom stocks, and companies in consumer goods. However, with the unpredictability of the markets these days, I think I will leave the investing to the pros! Several years ago, I decided to go back to school, to study software and web development at Boston University. My focus has been C++. SQL, HTML, PHP, & MySQL through various IT software and web products/solutions). Recently, I just completed a graduate certificate program at Wentworth Institute of Technology in Data Analytics, mostly using the R programming language. (Be sure to check out my website and program called CloneME, which is an NBA cluster analysis, and trade simulator I did on the Charlotte Hornets, using a machine learning algorithm in R.)
However, I’m at heart an athlete. I played many sports growing up, have been a runner, ran track in high school, but I have excelled at soccer the most, and is the sport I'm most passion about, and continue to play today.
My future plans and interest include using data analytics, machine learning, and my programming skills to analyze and predict stats and performance in the sports industry, or to use the resources to better understand financial markets.
My Top 20 Songs

1 311 - Come Original
2 Metallica - Enter Sandman
3 Tool - Aenima
4 Foo Fighters - Everlong
5 Lil Wayne, Drake - Forever
6 Metallica - Whiskey In The Jar
7 Guster - One Man Wrecking Machine
8 House of Pain - Jump Around
9 Linkin Park - Faint
10 Nirvana - Smells Like Teen Spirit
11 Maroon 5 - Sugar
12 Elvis Presley - Suspicious Minds
13 Linkin Park - Shadow of the Day
14 Counting Crows - Mr. Jones
15 Kiss - I'm a Legend Tonight
16 Eagles - Hotel California
17 Hozier - Take Me To Church
18 STP - Big Bang Baby
19 Billy Joel - We Didn't Start the Fire
20 Gin Blossoms - Hey Jealousy

My Personal Records

  1. 5K - Time 20:03 | Pace 6:27/mi | Overall Place: 3 / 279 | 3rd Annual William Pasquantonio Memorial 5K [5/11/13 @ Randolph, MA]
  1. 5M - Time 34:45 | Overall Place: 19 / 64 | 47th Annual Archie Post 5 Miler [9/6/15 @ South Burlington, VT]
  1. 10M - Time 1:13:24 | Overall Place: 97 / 9387 | The Twilight Zone Tower of Terror 10 Miler 2014 [10/4/14 @ Lake Buena Vista, FL]
  1. Half Marathon - Time 1:45:23 | Overall Place: 242 / 13,178 | Disney Wine & Dine Half Marathon [11/5/17 @ Lake Buena Vista, FL]

Food and nutrition is what will make you the happiest or most frustrated with your fitness journey and results. I've experienced and understand why nutrition can be such a battle. Our eating habits are deeply engrained, and we've spent years developing those patterns. Over the last several years, I've limited the foods I've grown up enjoying a little bit too much, such as pizza, snickers bars, McDonalds, fried chicken, etc. I've begun eating less processed foods and have felt better, and noticed I have more energy.


You have to learn to like healthy eating more than unhealthy gorging. If you want to look good, feel good, or lose fat, build muscle, and live longer, you have to love food for the taste, nutrition, and the results it brings.


Meals: I try to combine a portion of protein, complex carbs, and healthy fats in each meal. For breakfast, I'll have oatmeal or cereal (shredded wheat) with a Quest protein bar, maybe toast with almond butter and a banana, with either green tea, water, juice, or chocolate milk. For lunch during the week, it's been a turkey wrap, greek yoghurt, apple, water. Sometimes I'll include a soup, salad, or veggies with my lunch to up the caloric content. For snacks through out the day, I'll have almonds or turkey jerky. If I'm working out in the evening I'll have a cliff bar, and coffee, or a pre-workout drink on the way to the gym. Immediately after the gym, I'll have a whey protein or mass gainer shake, followed by dinner; some type of protein like chicken or salmon, brown rice or a sweet potato, and veggies. I'll always have a "cheat meal" on the weekend, like pizza, and I usually like to have apple pie, or chocolate chip cookies on Sunday night.


My Back To Fit Food List

Learning how to eat for life requires that you re-learn how to grocery shop, or possibly even start really thinking about it for the first time. When you're cruising the aisles at your local supermarket, try to stick to these foods outlined below. As you can see, your diet does not have to be built from the same boring foods. You can enjoy a lot of variety!


Protein
  • Chicken breast
  • Turkey breast
  • Swordfish
  • Halibut
  • Salmon
  • Shrimp
  • Top round steak
  • Top sirloin steak
  • Lean ground beef
Carbs
  • Potato
  • Sweet potato
  • Squash
  • Brown rice
  • Quinoa
  • Whole-wheat pasta
  • Oatmeal
  • Strawberries
  • Blueberries
  • Raspberries
  • Fat-free yoghurt
  • Whole-wheat bread
Healthy Fats
  • Extra-virgin olive oil
  • Chia seed
  • Flaxseed
  • Coconut oil
  • Almond Butter
  • Natural peanut butter
  • Nuts

Vegetables
  • Broccoli
  • Carrots
  • Green beans
  • Peppers
  • Mushrooms
  • Spinach
  • Tomato
  • Zucchini
  • Cucumber
  • Celery
  • Asparagus
  • Lettuce
Liquids
  • Water
  • Green Tea
  • Coffee
  • Chocolate Milk
  • Almond Milk
  • Orange Juice

I'm currently doing hypertrophy training with most of my rep ranges around 8-10. Although sometimes I will mix it up and go for higher reps with less weight, or do around 5-6 reps for strength. Lately I've been training arms 2x week. I will usually do chest and triceps together, back and biceps, shoulders one day, and legs on another day. I try to keep 24 hours in between workouts, and am usually running, or have soccer in between those off days from the gym. I am currently following this workout: