Thursday, November 12, 2015

5 Filling Low Calorie Foods


People think you have to starve yourself to lose weight. That's what they often do, and that's why their diets always fail.

I found a way to not only eat low calorie foods I enjoy, but also never feel hungry.

There are plenty of other foods I could include on this list, but I wanted to share the foods that I actually eat.


Pubmed recently did a study of the most satiating foods and baked potato came in at number 1 as most filling food per calorie.

I eat them everyday, and when people hear this they're flabbergasted. And people aren't easily flabbergasted.

This is what I eat

I wondered why it sounded so crazy to them, then I actually dined out with regular humans one day and found out why they think potatoes are so bad.

This is what others eat

Normal mortals eat potatoes loaded with sour cream, butter, bacon, and all kinds of other things.

I eat potatoes with only salt and maybe pepper. And it's more than enough for my boring taste buds.

I'm not normal though, so you might want to add some low fat butter.

White, Red, Sweet are all great to eat.

Just stay away from Mashed, Skins, and Chips.


Packed with protein and no carbs.

If you rid yourself of the yolk, then you're completely fat free as well.

Though, you should keep some yolk for good cholesterol.

Beyond that, it has the most pure protein of all protein sources. It actually contains all essential amino acids that the human body cannot reproduce itself.

Plus you can cook them a number of different ways, including Omelettes.


Soups are great because all the water fills you up.

Beans are great because they contain fiber and protein, the two most filling nutrients found within food.

Beyond that it's completely healthy and you can make it a variety of different ways to suit your tastes.


The main fruit I eat as it's very filling, full of fiber, and best of all...tastes great.

You can shop around and find the type you like most.

Pink Lady are my current favorite.


Very filling, and has a decent amount of protein, yet I used to hate eating it.

Now I've found plenty of ways to eat this and actually enjoy it.

1) Use Sugar free, low/no calorie Maple Syrup.

2) Mix in a bowl with Cinnamon, Egg Whites, and chopped Apples (2 other foods from the list!) to create a Cinnamon Apple Protein Pancake.

3) Add a pack of Emerald 100 Calorie almonds.

4) Add blueberries or strawberries.

5) All of the above


So there's my cheat sheet on how to diet without even trying.

You can make it even more filling by adding fibrous vegetables like broccoli.

You can also cook and make different versions of the foods I listed, the internet is full of healthy recipes. Just double check the calorie indexes to make sure they're actually healthy.

That's it for today.

Comment and subscribe if you want more info.

Thursday, November 5, 2015

The Best and Worst Motivation


I'm not sure if you've seen the reports and studies, but we humans are insane.

We defy logic.

From what's been reported a human will work harder to not lose $100, than to gain $500!

It would take over $600 to equal losing $100 for most humans.


It means that if you're following logical motivation you're DOING IT WRONG.

Don't go after NEEDS, go after WANTS.


Doctor tells someone they have diabetes and will lose their feet if they don't get their diet together, they nod yes but eat so badly they lose their legs.

Tell that same person they'll have more sex if they get a six pack and they'll work harder to get in shape.


My favorite comedian Patrice O'Neal died of diabetes, the threat of death wasn't a strong enough motivator to change his diet.


Tell someone to lose to start lifting weights to fight off osteoporosis and they'll put it on a bucket list.

Tell someone they'll drive their ex crazy with jealousy if they get in shape and they'll be in the gym tomorrow doing the most extreme workout ever.



Gyms, supplement companies, books, and everything in this god forbidden industry don't market heavily on health and overall well being.

They market all towards the SEX SELLS idea, because... SEX SELLS


So what can we take away from this.

1) Have crazy goals, like doing a fitness competition, becoming an underwear model, competing in an obstacle course, making an ex jealous, anything rather than looking healthier and having a better life.

If you're a mother, don't get in shape to keep up with your kids and stay around in their life longer, workout so your ass looks great in a pair of jeans.

2) You don't go after what you need, You go after what you want.

There are alcoholics that need to stop drinking, but don't.  NEED FAILS

Yet there are billionaires who could live easily off a high 5 figure income, but are obsessed with success and it motivates them to an uncanny income level.  WANT SUCCEEDS

It's not about what's IMPORTANT, It's about what EXCITES you.

Monday, September 28, 2015

6 Reasons You Can't Get a 6 Pack

1 You Rely off Ab Workouts to Get you your Abs.

You can do all the ab workouts you want, all you'll end up with is a sore stomach and slightly stronger core.

Abs are small muscles, the only way to see them is to lose the fat covering them up.

2 You're Body Fat isn't Low Enough

Unless you're at a very low body fat level of around 10% or lower as a man, or around 15% as a woman, you're going to have some body fat.

Unless your E. Honda, you can't have high body fat and abs

3 You don't Count your Calories.

Nutritionists were tested to guesstimate how many calories they were eating without tracking, and

they were 80% off. So what chance do you have?

Finding out what your maintenance is staying 15-30% under to cut body fat is the only way to get there.

4 You don't Weigh and Measure Yourself.

To tell if your diet is working you need to weekly update your progress to see if your program is working.

How will you know if you're making progress if you're not tarcking, you could be wasting lots of time.

If it isn't cut more calories, or at least do more cardio

5 You Only Lose Water Weight and Muscle

You're fasting, (starving yourself) doing stupid things like juice cleanses, over training, under eating.

Use a proper program where you maintain muscle and lose fat and you'll be good.

Most people would rather work hard than think for a few minutes.

6 It's Normal

That's where most body fat is stored

If you're a man, you usually store fat in your gut, and your man boobs.

If you're a woman, you'll usually store it in your thighs or arms, but women are increasingly storing it in the belly now (not sure why, scientists still researching that)

Doesn't mean you don't look good, just accept that's normal for humans to have a certain level of body fat. If you want an elite body, you have to live a different life.

What's more important to you?

The version of the Rock on the left can almost get as many girls as the one on the right...almost.

Tuesday, September 22, 2015

5 Myths Debunked

1) HIIT is Better than Moderate Cardio

There's no evidence that high intensity cardio is better than moderate cardio. Purely anecdotal.

Yes, you can burn more calories in a shorter period of time when increasing intensity. But when intensity increases, volume and frequency must decrease. So since you must do less, it all averages out about the same.

Moderate cardio is easier on the joints, CNS, recovery, and is proven to be effective.

Yes many lean people do high intensity cardio, but to paraphrase Lyle McDonald "Many lean people do HIIT, but they're most likely lean because people willing to do HIIT consistently are most likely willing to follow a diet."

2) Low Carb Diets are the Best Diets

Low carb diets force people to eat more protein, and make it hard to overeat.

Whey you're left with only meat to eat, you'll be getting more than enough protein.

It's also hard to overeat and snack on rib eye steaks and grilled chicken.

Which is the only reason it works.

If you wan to do it go for it, but it's miserable and unnecessary.

It's just a food restriction.

3) Gluten Causes Fat

Again, just like the keto/low carb/paleo/Atkins/ect. diet, all the foods that have gluten are the foods people overeat.

Get rid of those foods and it's hard to overeat. Yep, the same as the low carb diet.

Only people the few people on earth that are allergic to gluten need to avoid it.

Just another new thing to demonize and market some stupid book. And the're plenty of idiots that capitalized selling this to other idiots.

4) High Reps Mean Lean Muscle

There's no such thing as lean muscle. Terms like toned, and lean muscle are nothing but marketing terms that don't actually mean anything.

Purely used to sell fitness to women because they're often scared to get too bulky, which again, is not something real.

Women like this, who swear they're drug free natural lifters are what scare women. They're on plenty of steroids, but since they say they're not women are scared they'll end up looking like this from lifting weights.

Muscle is muscle, unless you are on steroids you don't have anything to worry about. Keep your body fat low, lift weights, and you'll be lean with muscle.

5) Ab Workouts for Six Pack

Abs are small muscles, working them only helps with core strength.

Core strength is great, but won't help you with a six pack or obliques.

Losing body fat is the only thing to reveal your hidden abs and shed your love handles.

They'll be plenty of scammers marketing abs books, ab workout bootcamps, etc. for those stupid enough to believe it. If you like overtraining a small muscle and wasting money and time, don't let me stop you.

The Fitness Industry is 98.6% Bullshit. So beware at all times.

Wednesday, September 16, 2015

Why I Hate CrossFit - Part 2

5  Games

Now, for people that aren't in trainers or athletes (I call them civilians), you're probably impressed with what you see at the CrossFit games.  Jacked up human beings lifting excessive weight,while also doing endurance events, etc. At the end of the day though, bragging about your CrossFit achievements is like a Tough Mudder competitor bragging to a Tri-Athlete. It's a game, not a sport.

Why would I say something like that?

First of all, Deadlifts you can just drop... Where else is that allowed? Not in any power-lifting competition I've ever heard of.

Pullups allowed by kipping. Yeah, those who are best at swinging their body will beat those that rely off actual strength and endurance.

Think about all the CNS drained by people who competing for the most reps of a Olympic lift, combined with maxing their deadlifts, combined with cardiovascular activities, and it's no wonder that injuries are so rampant. Why the hell do you think you see all those people wrapped up in that stupid tape?

Even crazier than that...

The people that win the CrossFit games don't train do CrossFit, they do their own regimen.

Even crazier than that...

There's more people in the show than in the audience. Seriously, check it out on YouTube.

4  Too many things

Ever heard of jack of all trades and master on none. I find it even worse with CrossFit. They're mishmashing so many things together that it makes my head hurt, since I have this weird thing where I strive for logic. But I'm not the only one annoyed by how they try to fit everything into one training program.

If you're a serious gymnast, power-lifter, or Olympic lifter, you most likely hate CrossFit. I have friends in every one of these fields and they think it's ridiculous the way they incorporate their training.

My best friend is a competitive Olympic lifter that wins every meet he competes in. He hates the training style Cross Fit uses,

Worse than that, CrossFit even thinks they can teach you self defense..? As someone who's been training in Krav Maga for 3 years, this is the funniest thing I've seen in a while. But don't take myt word for it, watch it yourself.

There's corssfitters with better bodies than me, that lift better than, that are much better athletes than me, but here's the has little to do with crossfit. They're more genetically gifted and if they used a real program, they'd be much better off.

That's the main thing they have in common.

Cross Fit now things they can teach self defense. Wow.

3  Cerfitication

Trainers get certified in a weekend. Yes, you read that right. I'm not talking about they test over a whole weekend. Beginning to end in a weekend.

Great thing for them, $1000 take a bunch of people and certify them over the weekend, repeat each week. Money, money, money, moneyyyyyyy....Money!

You may never look at a level 1 "Coach" the same way.

What's that? You seem to understand now why so many clients get injured?

I'm not saying certs stop people from being bad trainers by taking a longer time, but this definitely doesn't hlep.

I won't lie, $1000 for a weekend sounds way more fun than the 800 page book I studied for a month to get my certification.

2  The Body you get

You're doing CrossFit for a body? Unless you're a beginner, don't expect much. Most CrossFitters look like joggers. skinny fat, soft, and/or very average fitness bodies. The kind of body that says they're healthy, but isn't going to turn heads on the beach.

This is what typical crossfitters look like, far from what they'd have you believe.

Yes,some CrossFitters look awesome, but that's because of lot of former athletes join CrossFit and they would look awesome on any program. Give them a shake weight or Tae Bo and they'd still be ripped. Hell, a lot of cross fitters are on steroids. Gives them a competitive edge for the games and also markets their box better.

You think this is possible without steroids then we have nothing left to talk about.

"Hey Steve, that's not true. I know plenty of girls with awesome bodies that train at CrossFit."
I've seen plenty too, and every time I see them I just think, how much more in shape they'd be if they did proper training. Like I said before, those are girls with great genetics that would do well anywhere, but would've been better off on a real program.

Definitely former athletes, and some look like the roids have effected their hormones.

Think about it, how are you going to get a great chest without bench press? Better arms without curls or chin ups?  My goal was a better body, so I did squat and deadlift movements for legs, chinups and rows for back, curls and skull crushers for arms, etc. Box Jumps and wall balls aren't going to be enough to get you this look.

1  Elite

If you see somebody doing something dumb at the gym, most of the time you can roll your eyes and move on with your day. But when people keep talking about it like it's the best thing ever, and act like you're naive or even an idiot for not doing it, that's when the hate starts. And that's why cross fitters get so much criticism. And if you don't think they think this, look at their motto

Cross Fit is  like Starbucks, with one competing across the street with another. And guess what, the bubble is about to burst. I'm starting to see more of them shut down, because they can't just get away with the name brand anymore.

Yes, there are worse coaches than others. Some coaches really know technique and form, but at the end of the day, they're great for a cross fit coach and that's a paradox in itself. There's a reason that Mark Ripeetoe left CrossFit. There's a reason there are entire websites and YouTube channels dedicated to making fun of CrossFit, and there's a reason I spent two entire blog posts talking about how bad it is.


CrossFit, P90X, Insanity, are all gimmicks. They're the new high intensity gimmick. The old days was all about doing the least amount of exercising and supposedly getting the most return. Now we have the new gimmick that make you  have you over doing the act of exercising, but you actually get the least amount of return.

You're working hard not smart. You want a great body, read Tom Venuto's 'Burn the Fat, Feed the Muscle'. You want to learn how to lift properly read Mark Rippetoe's "Starting Strength'.

Some people love their style of coaching and especially love the community. Which I understand. If you already love it I can't change your mind, but that's not the purpose. People want to know why I hate it and this is why.

I'll leave you a quote from Lyle McDonald.

"Even if you want to just be generally fit, there are less rhabodmyoloytic and injurious ways to go about it than Crossfit (go look at the pictures, everyone has that kinesio tape on and they wear their torn callouses and other injuries as badges of honor like the macho idiots that they are). 

Lift two to three days per week and do aerobic work three times per week. Maybe one day of intervals. Instead of trying to mix them up in a truly idiotic fashion and trying to work to all out maximum every day until you burn out.

Random training generates random results. The end. Xfit keeps people occupied and out of the squat rack which is fine with me. But don't try to tell me it's worth a damn as any sort of training system; you might as well do P90X. Or that it produces anything elite except injuries, mediocrity and people who think they understand training but don't understand a damn thing."

Or you could just listen to the guy who created Cross Fit

Thursday, August 27, 2015

Why I Hate CrossFit - Part 1

Everyone is always asking me what I think about Cross Fit, so I'm finally going to give my opinionated answer.

10 Whiteboard of Randomness and WOD's

The White Board, it's where coaches write a bunch of random exercises and call it a workout. Basically you select 5-6 workouts, give them a number of reps and sets, then name it after a woman.

"Have you done Nancy?! It's tough! "

"Psshhh, that's got nothing on the Mildred."

If I write 100 jumping jacks, 25 burpees, 20 situps, 30 walls balls, then run a mile, it's a WOD but it doesn't mean it's a great workout. I literally just wrote some shit down and you did it.

Wow, this must've taken a lot of thought.

A bunch of fitness companies and bootcamps are guilty of this, but Cross Fit are the people who got this popular so they're the ones I'm going to pick on. People tell me how exhausted they are after Cross Fit, so it must be a great workout, right? I can make you exhausted moving furniture into a house with no elevator or AC, doesn't mean it's a good workout. You can get tired doing anything.

Even when they don't use the white board it's still random. I've seen them use a lottery wheel to select their workouts, I've seen them use Bingo! If you're wanting to screw around on a free day, go for it. But for a consistent workout this makes no sense. Proper programming requires specificity to get your end goal.

It's a trend of the worst kind.

9 Paleo

First of all, why a caveman diet? Why? Are we now seeking the Fred Flintstone body now? Should I order some Stegosaurus ribs that tip my car over?

Second of all, who wants to live a life without carbs if you don't have to. Here's an idea, eat a well balanced diet, with 10-20% junk food, and see get results while having fun doing it.

Truth is nobody knows what are ancestors ate. We do know, that they ate whatever they could to survive, so a true caveman diet would be eating anything they see to keep existing. For some reason people think neanderthal means six pack.

They've even turned it into a business selling paleo diet pills, paleo whey protein... once again WTF?! What's next paleo bread? ........ What?!!! I was just joking around. Seriously?

This goes really well with Vegan Steak.

This diet is nothing new, it's been around for a long time. Just a new spin on an old diet. Low carb, Atkins, paleo, call it what you want.

The diet can work and has for many people, because it's basically just a food restriction for people who have trouble controlling their carbs. So now people get their glucose from protein instead of carbs. By over eating protein, the excess protein is turned into glycogen (what carbs turn into) in a process called gluconeogenesis. Great word to use if you want to sound smart.

Paleo is a diet without proof, without logic, and lies solely on anecdotal evidence. While it may get results for some, it's purely a food restriction.

8 Workouts

Kipping, kipping everywhere. Kipping is where you use momentum to swing or throw yourself through a movement you're not strong enough to do. I've seen kipping pullups, kipping headstands, kipping dips, even kipping bicep curls. And you wonder why there's so many injuries in cross fit.

The general population has no business doing most of these exercises in Cross Fit. Snatches, Cleans, Box jumps, are sport specific exercises that focus on explosiveness in order to help the athlete with their given sport. Even worse is the high volume that's done in Cross Fit. These are exercises meant to be done at around 3-5 reps MAX, which is why so many people get injured doing Cross Fit. My friends who are strength coaches for schools and colleges hate Cross Fit for all of the above reasons.

The exercises are very hard to get good at and learn, and done in a group setting most can easily learn wrong and get injured. Speaking of that...

7 Injuries

High Volume jump off box jumps screwing up the Achilles tendon, fatigued wall balls messing up the lower back. improper snatches tearing rotator cuffs,  half squat thrusters blowing out the knees, wrenching shoulders from swinging a kettlebell all the way overhead, shoulder impingement from kipping pullups, I'd name more but believe it or not I don't feel like talking about Cross Fit all day.

Rhabdomyolysis, where you throw up from over training, is excessively prevalent. So prevalent they embraced it and made it their mascot, Rhabdo the Clown. Which, I'll admit is brilliant marketing. But I would've probably gone for something more boring like restructuring the programming to not cause cause rhabdo.

I'm inspired, how about you?

Yes, people injure themselves bodybuilding and power lifting all the time. Power lifting too heavy and not doing regular de-loading causes injuries, over training and improper form causes injuries in bodybuilding, but dong Cross Fit right still creates injuries. The high volume, frowned upon technique and exercises are asking for injuries. But don't take my word for it, try it yourself.

6  No End Goal

Cross Fit has a goal of making you fit, but what is fit? It's a vague term. When I see the goals on the boards, it's things like, "Finished the Bertha in under 8 minutes!", or at best lifts this much more now. But what focus are they making at achieving that exact goal when you're doing WOD's?!

WOD'S.... Workout  of the day? Great for variety, not great for getting exact results. You want specific proper programming. If you're doing a different workout for every day what do expect to happen.

This is how you structure a workout, and why Rippetoe left Cross Fit.

If I'm trying to get bigger and stronger legs I don't look online at a one size fits all WOD to up my squat max?! Just like I wouldn't look up a random online swimming exercise before 500 meter swim meet. But for some reason, this is what's done within Cross Fit.

But Wait There's More

But Steven, how do these "Athletes" do so well at Cross Fit games and look like Fitness Models. Great question, and I'll answer that and much more next week in part 2. In the mean time I'll be busy losing friends on Facebook for sharing this post.