Habit-Based Nutrition vs. Meal Plans for Fat Loss

This is a subject that I've been thinking about quite a bit lately. I have a couple new fat loss clients who are pretty muscular guys, but want to get nice and lean. They've seen what kind of results I've gotten with my Intermittent Fasting (IF) diet and they hired me to get similar results. I gave both of them meal plans to follow. For individuals looking to get incredibly lean, a meal plan is going to wonders in terms of time. That is to say, you won't be wasting time second guessing what you should or shouldn't be eating. Don't get me wrong, generic meal plans suck. Just like generic resistance programs suck. If you are on a diet that you aren't enjoying chances are you are going to…
Read More

Training and A Great Recipe For a Delicious High-Protein Treat

I've been very busy and have a big announcement to make. I'm working hard on an e-book that I feel will benefit a lot of my readers. It's an e-book on building muscle and strength. The book is going to cover major training variables you need to know about becoming big and strong. I'm going to cover nutrition for bulking up as well. I feel this will be an excellent resource for individuals looking to gain mass. I'm really excited to release this and I feel it'll help a lot of people. Training is still going excellent. I've still getting stronger on a number of lifts even though I'm still losing weight. I'm down 30 lbs now. I feel awesome, I have tons of energy, and I'm literally never hungry.…
Read More

A Shorty On Managing Goals

I know I've been slacking a bit on my blog but there is good reason. I'm busy with writing something that I feel will help a lot of my readers who are interested in gaining mass. I'm also working a couple of other things too. I'll keep updating my blog, but they will be a little shorter than usual for the next few weeks. I want to discuss goals. I'm talking about fitness related goals here. Maybe your goal is to increase your muscle mass, or decrease your fat mass, or increase your power. One thing that you MUST remember is that you can't have 3 goals at the same time. The body can't adapt to gaining muscle, losing fat and running 20k per day. You need to pick one…
Read More

My Training For The Week: Week 10

google09f362744ae567da My training is going excellent lately. I'm down to 213 from 240 and my strength is pretty much on par with where I was at 240. I haven't gone crazy heavy on back squats or regular deadlifts. However, the rack deads I'm doing are only a couple inches above my regular deadlift, so I don't think I have lost much if any strength on them. My chin strength is down, I'm lifting similar external weight to when I was 240, so you can subtract quite a bit of weight from when I was lifting at 240. Dips on the other hand are going up. I killed Dips this week, so I'm happy about that body weight exercise. My pressing strength has seemed to stay constant, so that's also a…
Read More

Core Stability and Performance

I've talked on the subject of why I think traditional sit-ups and crunches are not healthy for our backs. You can read more about that here. I would like to go into the reasoning as to why athletes, especially should not be including sit-up, crunches, and the like into their programming. In a nutshell, repeated flexion of the lumbar spine is dangerous. So by doing these exercises, athletes are increasing their chances of injury in the gym. Loading a flexed lumbar spine will also teach the athlete to generate power using faulty movement patterns. Doing sit-ups and/or crunches, focuses mainly on the rectus abdominus (RA) and so ignorse three other important 'anterior core' muscles. The internal oblique (IO), external oblique (EO) and transverse abdominus(TvA) are not trained optimally in lumbar…
Read More

My Training For The Week: Week 9

Training is excellent. Diet is good. I lost 4lbs last week, which is waaaaaaay to fast for me. So I had to add some calories back in. We'll see where I sit tomorrow in terms of fat loss. Monday is my weekly measurement taking day, where I take my bodyweight, skinfolds and girth measurements. I was doing the whole volume thing. I just wasn't into it. The program I was doing had me doing a ridiculous amount of sets. It's not that the program wasn't fun, it was that it was taking far too long to finish. I also didn't like training with loads ~ 80% of my max because at my experience level, I feel that I would lose strength. So I'm back to my reverse pyramid training. I…
Read More

Muscle Tone

I'm sure everyone has heard someone say they want to "tone up" or get "long, lean muscles." I'm here to tell you that attaining muscle tone and "long, lean muscles" are both possible, but you are most likely approaching this goal in the wrong way. I've found that usually females want to tone. Don't get me wrong, guys want muscle tone as well, it just seems that muscle tone is usually a goal of females. Let's first define muscle tone as the normal level of firmness or slight contraction in a resting muscle. I think that females usually make muscle tone their main goal, because to them, it means their muscles won't grow, they'll just look better. They usually want to get rid of their smoothness and increase their muscle…
Read More

Artificial Sugar's Effects on Appetite, Insulin and Blood Glucose, Fat Gain, and Genotoxicity

[caption id="attachment_198" align="alignleft" width="300" caption="Yay or Nay?"][/caption]There are a couple things I've noticed about artificial sugar lately. I wanted to learn more about it myself, so I researched and got some valuable information to share with you. I will also share my own anecdotal evidence (which doesn't prove anything) to tell you how artificial sweeteners seem to affect me. A good friend of mine had this odd hypothesis that whenever he ate all you can eat sushi, you'd be able to eat more when you consumed a diet pop drink along with the food. At first I thought it was a bunch of mumbo jumbo, but the last time we went I tried it. It actually seemed to work too. Then I started diving into the research to find the…
Read More

Breakfast and Calorie Counting

I'm going to go over a couple things what I've learned so far on my current Intermittent Fasting diet. It's probably going to run contrary to much of what you have been lead to believe. If that's the case, wake up and smell the horse shit the media feeds you everyday. Keep an open mind. Breakfast Is Required For Fat Loss Wrong. I've mentioned this many times on this blog and on facebook. You simply do NOT need to eat as soon as you wake up. I'd been brain washed into believing this for years. Luckily for me I had an appetite in the morning, so eating breakfast was an easy task. For many people it is not easy to eat 'breakfast'. Many people just aren't hungry in the morning.…
Read More

The Info On Omega-3 Fatty Acids

Unless you've been living under a rock for the past 10 years I'm sure you've heard off fish oil or omega-3 fatty acids. It's on of the few supplements that is NOT a fad item. It has extensive scientific backing and is continuously studied. I'll go over what exactly omega-3 fatty acids are. I'll also take explain why I think EVERYONE should be taking omega-3's. I'll also discuss a few of the endless benefits of omega-3 fatty acids. Omega-3 fatty acids are a polyunsaturated fat. Although omega-3 fats are usually considered the "healthy" fat; saturated and omega-6 fats are very important for numerous functions. Omega-3 fats differ from omega-6 fats in that their double bonds are located in a different position along the fatty acid. Omega-3 fats can be further…
Read More