Fast Food that packs a super high calorie punch, and will devastate your ability to lose weight

Stay away from fast food in general, or at least no fries and soda, just get the sandwich. But be careful cause some of these foods are filled with way too many calories,  some of the worst are here below..

WARNING: Avoid these fatty foes at all costs!

Burger King – Steakhouse Burger

950 calories, 59g fat, and 55g carbs!

You may as well have an actual steak if you’re going to consume this many calories! Why is this burger so insanely fatty? Well there’s the 368-calorie, 29-gram-of-fat patty, mayo, two slices of cheese, and a HUGE pile of fried onions… all on a massive doughy bun. NOT WORTH IT.


Carl’s Jr. – The Kentucky Bourbon Six-Dollar Burger

970 calories, 49g fat, and 81g carbs!

You know that annoying ad campaign with the surgeon who thinks about bourbon all day long? Yeah, it’s funny, but the idea of a medical professional (actor or not) chowing down this monster burger makes us cringe a little. A single sandwich with nearly 1,000 calories is soooo wrong. And not in that “so wrong it’s right” kinda way. It’s just wrong.


Jack in the Box – Mini Sirloin Burgers
748 calories, 29g fat, and 77g carbs!

For those of you wandering around singing, “Yippee-ai-ay, Mini Sirloin Burgers!” to yourself, you’re not alone. But DON’T be seduced into chewing on these teeny burger-ettes. Sure, you get three of them, but they’re REALLY little, so you’re probably going to want fries and a soda with ’em. You’re better off riding into the sunset with a Chicken Fajita Pita (328 calories and 10g fat).


Wendy’s – Coffee Toffee Twisted Frosty

540 calories, 20g fat, and 83g carbs!

If the thought of adding coffee syrup to a Wendy’s Frosty is enough to send you into a full-on swoon, brace yourself. And if your dreams are speckled with chocolate-covered toffee bits, prepare to pinch yourself. As good as this all sounds, it comes with a hefty price tag. This shake has more calories than the Triple Stack burger, which has three beef patties and three pieces of cheese. Fantasy OVER.


Taco Bell – Volcano Box
1,380 calories, 76g fat, and 133g carbs!

Why does this box need to exist? Does ANYONE need to eat a meal that consists of a double-beef burrito, two tacos, and a pack of Cinnamon Twists?! Do yourself a favor and stick to the Fresco Menu at The Bell, and don’t consume most of your calories for the day in a single meal!

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one of my clients could not do a proper squat when she started a month ago

She has not exercised regularly for a long time. She used to dance regularly, and just got busy with work, school, a business and what not. So finally she has some time to train, and I did a normal squat assessment to look for imbalances. And her squat was not strong at all. Which surprised me because her legs are strong as a dancer. Well techinally her quads were strong, but her glutes and especially her hamstrings were being overpowered by her quads, so she could not lower her glutes into an imaginary chair behind her.

So we really focused on strengthening her hamstrings, glutes, and stretching her calves. And now about a month into it, she can do a proper squat, which is outstanding. This client is one of my younger sisters. I am really happy she is progressing well. And she is very supportive of my work as a trainer. She told me she will help me do some more marketing for my business as a trainer.

She is an outstanding woman, happily engaged, and interning at lausd with the COO of the district. They are asking her to improve performance and efficiency in the lausd. That is similar to the work she did at her prior company, and now with her mba she is able to make an impact on the district.

My plan is to get her into fighting shape, or how shall we say, do what we can to present her best self on her wedding day next year. She really want to tone her upper body, and lower her body fat percentage.

I just love when my clients ask or want to be able to do something, and how their faces just light up when we are able to get them their together to their goal. It is very satisfying for me. To create a program and explain it to them, and then watching them get there.  It is a beautiful thing. Dream big, set achievable goals, and celebrate each step that gets you closer to your personal dream or championship. We may not win a nba title in our lives, but we can create or develop new talents or reach for our own athletic dreams, and be the best person we are capable of being….

never give up, and it is never to late to be fit and get into shape….

my best friend from college, fernando, stopped into los angeles from his home in seattle yesterday, and he had lost like 25 pounds…I was stoked for him, he looked like he did in college, when we were both undergrads….

it is amazing how god shapes us when we are happy and serving him in our best capacities. It is my belief that if your career, faith and health are in good order, then you will be at your best: spiritually, mentally, and physically…

Pray, believe, aggressive action—-> a powerful change in your life, for even if you fail, the journey will teach you lessons you will be able to use for a lifetime….

a trainer’s measuring tape :), turned on to himself

Funny Facts: I have a 67.5 inch wingspan from left hand to right hand, so my body should be 5’6.25″, but I don’t think I am that tall..

too much spam and mcdonalds when I was a kid, and likely not enough fruits and vegetables….

My elbow to wrist is about 10″

right foot also 10″

right hip crest to heel is 37.75″

head to right hip crest 27.75″

ok so technically I am like 5’458″, and I guess I have been rounding up to 5’5″ 🙂

right hand tip of thumb to pinkie “hang loose hawaii” is 9″

middle finger to wrist is 7.25″

torso from shoulder to shoulder is 42″ around

this morning I weighed in at 128.4 and 15.3% body fat, I definitely need to add more lean mass, and start to lift heavier, in more of hyperphotry mode to gain size and mass..I have been doing a lot of balance, endurance, and stabilization exercises lately, so now I need to go back to mass gaining. Ideally I can get back to between 140-145 and my lowest body fat percentage in the last few months has been about 13% which would be fine with me if I can maintain 10-13% that would be great…

from I dont think I can, to wow: I believe :)

One of my new clients, asked me to help him gain muscle. When I first showed up he could only manage 2 or maybe 3 pullups. And he would be exhausted. After working with him for about 2 months. I took him back upstairs to his pull up bar. He had no faith in his ability to pull his weight above the chinup bar.

I have been doing pulldowns, narrow rows, rows the ground to the sky, and from the sky to his body, and pulling a barbell from over his head to his waist on a fitness ball. And working on his biceps with curls, hammer curls… The other day he was doing a pulldown with 200 pounds, and he only weighs 155. So I told him think positive, you can do it, just believe in yourself. If your pulling more than your weight for 20 repetitions for 2 sets. Then you can definitely do some pullups.

So he jumped up and knocked out 2 full sets of 8 pullups. I was like hhmmmph ” what did I tell you, you just have to have faith.” If you believe it then you can achieve it.

seek and ye shall find, knock and the door will be opened unto you….

He was really happy, and amazed that his strength had improved so much. My client is 46 years old, and his former trainer only got him strong enough to do 2 pullups, so obviously the work we were putting into the weight room, and his nutrition was paying off.

I see him 4 times a week in the mornings, and I see how much effort he puts in, and it motivates me to push him harder, and find new workouts for him to get him to gain the muscle he wants to add to his physique.. His strength levels have improved a ton since I first started with him…

our new blog site

I will soon make this the hub for all of my personal training and fitness writing… if you arrive here early, then you may be wondering where all the content is…but it will be here…I will transfer old articles to this site to centralize it, and of course continue to write and bring you information and tips that you can use right away to get in shape, or help someone else get in shape…If their topics you want me to address just let me know.  God Bless you to all the readers and I am here to serve your needs…I want everyone to be able to create their ideal body, for strength, flexibility and athletic pursuits they enjoy.

Sensei Ronald Panlilio

July 20th, 2009

yesterday was my birthday,  and I promised myself I would start working on this right away

I will post here at least once a week, Ideally more often, and my writing often comes in runs, but for sure once a week I will get an update to you. My day with the most available time is teusday afternoon and evening.  So most updates will likely occur on tremendous teusday thoughts…:)