Worst Current Trends

1) HIGH ALTITUDE MASK


For more red blood cells, or did you just want to look cool. Either way you fail in both. You'd have to live in that environment in order to gain the red blood cell count. The only thing you're actually doing is holding back your workout intensity because you can't breathe and having people talk about you behind your back for looking like a weirdo.




2) BODY WRAPS

Something bodybuilders invented a long time ago and used in contests as it gave TEMPORARY RESULTS in reductions in water weight. This is not something that will give you any long term results aesthetically and especially health-wise. This is worse than juicing. You're so lazy you're going wrap yourself to lose weight? Why in the name of science would that work? Do you have any proof beyond some anecdote about your friend looked skinnier. Whatever water weight she lost will come back and you're even worse if you sell this shit to people for profit. Unless you're actually dumb enough to believe you're getting results from it.

The name of one of the biggest scams in wraps is called 'IT WORKS'. If you have to call your company something like that, it shows how much bull shit you're involved with.



3) Juicing

The most hippie dominant trend in the world of fitness. Something with no scientific results but supposedly works because it's "RAW" and "NATURAL". Save yourself time and just eat it normally and get much better results. And burn that fedora.

4) Vibrams aka Toe Shoes

Actually they're supposedly pretty good, as that a lot of athletes and coaches I respect use them. But there were lies about the overall effectiveness of them causing millions in refunds. I mostly just hate the sight of them and they usually smell because they require a lot of washing that most people fail to comply with. Not to mention you have to buy dozens of toes socks to go with it.

5) Calorie Counters

Not talking about My Fitness Pal. I'm talking about things like Bodybugg(which I was forced to sell as a trainer at 24 hour Fitness). There's no true accurate way to know, so why put so much emphasis. in its. Just do your lifting and your cardio, count your calories consumed, and that's it. You will know if what you'red doing is effective off your results. Will you really alter your day because Bodybugg told you that you only burned 150 calories raking the yard? Don't make things any more complicated than necessary.

6) Paleo/Caveman/Atkins/Ketogenic Diet

Avoid all carbs? Let's get this straight you want me to demonize an entire nutrient because Greg Glassman, some old fat guy with no muscle, said to? Think for yourself.

The reason this seems to work is because carbs are the easiest thing to over eat. When you cut them out you're left with pretty much only protein. How much meat can one eat. Only so much. But all that meat means a lot of saturated fat, so this make s the diet even worse.

How do people get their energy on this diet without carbs. Well all that extra protein is stored as glycogen, not fat as most believe. So in other words they're eating really expensive carbs (protein).

7) Banana Diet

Eat only bananas. This is even worse than the paleo diet. Fuck all these scientist and research. Let's just eat only one food all the time. Either she's got great genetics or is lying about what she does. Either way don't fall for it.

8) Pre-Workout, Intra-Workout, Post-Workout Supplements

Lies made by the supplement companies. No supplements are really necessary. There's no anabolic window so get your protein and carbs whenever you got the time (within reason).


9) Testosterone Booster

Look, either take the steroids or don't do it at all. There's no halfway. This is complete bullshit at it's highest capacity. The only effect I know of, anecdotally, is that it make guys hornier. And there''s plenty of supplements better at doing that.

10) Detoxing

No scientific proof again. Much like juicing. Something that is sold to many for profit and MLM marketing schemes. Your body detoxes all day on it's own. If this actually worked every doctor would try to patent it and sell it for huge loads of money.

11) GLUTEN FREE

There are people who need to avoid gluten. But that doesn't mean gluten is bad. I'm allergic to peniscillan, but it doesn't mean everyone should avoid it. I know a lot of people have lost weight doing gluten free, but that's becaue it makes them avoid a lot carbs. And we already went over how that paleo diet stuff works.

Should Men Do Zumba?

No








Hell No

Carb Cycling

I've got a lot of questions on this so I've decided to write an entire blog about it. But just remember, as I'll repeat many times throughout.


Two things real quick.

1) If you believe the math in this is too complicated I'll send my 9 year old cousin to your house to help your math because you're half retarded. She'll teach you long division as a free bonus.

2) IF YOU'RE NOT REGULARLY TRACKING YOUR CALORIES THAT DON'T EVEN BOTHER CARB CYCLING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Carb cycling is for those already regularly tracking their macro nutrient ratios and have either stumbled into a plateau or are feeling one on the rise.

Only pull this out when necessary. And only follow it for a while, don't live your life off of carb cycling. Do it for a while, get off it, then get back on if needed.

And yes, this pretty much similar to refeeding.

Now without further ado, let me explain this shit.



So let's say you're man dieting on around 3000 calories or woman on 1500 calories.

And let's say you're on a 40/30/30 (Carbs/Protein/Fat) split just for fun. If your ratios are different than obviously alter them as needed super brain.

The man will be eating on maintenance diet 300 carbs/225 protein/100 fat

The woman would have a maintenance diet of 150 carbs/110 protein/50 fat

* Some numbers are rounded off in order to be more easily remembered, so don't get anal



Anyway, now to cut from this point on you should be doing well if you're lifting and cardio are on point.

Now when you finally need to tweak and reduce calories, cut them all from your carbs.

Cut them by 25%, leave the rest the same as you need your protein and fat.

The man will now be eating 225 carbs/225 protein/100 fat

His overall calories have now dropped to 2700, from carb cutting alone.

The woman will now be eating 110 carbs/110 protein/50 fat

The woman's overall calories have dropped to 1330 from carb cutting.

Added bonus is it's now easier to remember your ratios as proteins and carbs are exact same now.

Still with me? This isn't physics.



So you stick on this for a while and probably get all the results you could ever want.

If you don't then NOW IT'S FINALLY TIME FOR CARB CYCLING.

Top 2 reasons you've earned the right to do this are:

1) You've hit two plateaus and have finally needed to do this out of necessity as a final effort
2) You've been logging long and consistently enough to prove you have the skill and discipline to follow this

Now what you will be doing is this. You will cut an additional 25% from the carb amount you're currently eating.

Again, everything else stays the same.

So now the man will be eating 170 carbs/225 protein/100 fat

The man's calories have now dropped to 2480 from additional carb cutting. Over 500 calorie deficit from the beginning.

The woman doing the same will now be eating 80 carbs/110 protein/50 fat

The woman's overall calories have now dropped to 1210. Around a 300 calorie deficit from the beginning. Less cutting than the man, but women have less to cut. I don't want a bunch of women running around on 1000 or less calories starving themselves to get in shape, but only losing muscle. Only cut what's necessary. Nothing more.

VERY IMPORTANT



THIS IS A ROTATIONAL DIET

You will only eat like this for 3-5 days.

Then you will have 1-2 days of a high carb day.

You will add 15% to your starting carb amount.

The will now eat 345 carbs/225 protein/100 fat

The woman will now eat 125 carbs/110 protein/50 fat

EX. Man eats 3 days at 170, then 1 day at 345

EX. Woman eats 5 days at 80 carbs, then 2 days at 150 carbs

At the risk of over explaining and confusing you, you can also do a 2 day low, 2 day medium, 2 day high

EX. Man eats 2 days at 170 carbs, 2 days at 225 carbs, 2 days at 345

EX. Woman easts 2 days 80 carbs, 2 days 110 carbs, 2 days 150 carbs

So, there it is. Carb Cycling.

Much like reading a book. It's not hard to do, it's just most people don't want to think and would rather just not do it.



Special thanks and shout out to Chris Aceto the author of Everything You Need to Know About Fat Loss and Championship Bodybuilding and Tom Venuto author of Burn the Fat, Feed the Mucscle.



Shout out to my cousin that will teach all the half retards how to do basic math so they can lose weight.

Food Quality

First of all, don't eat anything you don't like. Unless you're like that weird guy who only eats burger king chicken fries.



Now that being said, you can't just eat foods you love, and sacrifices will be made.



Of all the of the pleasures in this world, food is probably at the top for most people. Easier to get than sex, any age can get it at any time unlike alcohol, and it's not illegal like drugs. Instant gratification. Not only that people use it to beat boredom or fill a void. So it's not surprising there's so many fat food addicts out there.


They're obviously of the belief that a great body would be nice, it's not worth depriving themselves of their favorite food. And that's where I begin to part ways with most people. I would love to eat pizza, cereal, ice cream sandwiches all day. I would love to sleep all day, never work, never have to exercise, get paid huge amounts of money to watch movies and play videogames. I don't love half the things I do, I do love the results.




Another thing to ask is, is it really worth it? A FEW seconds of taste, unless you just chew like a cow.
Now is that worth having a flabby body all day?
Is it worth having to suck in all day, or fold your arms over your stomach when sitting?
Is it worth having to go to a store and buy something known as SPANX?
Is it worth having to wear sleeves to hide your arm fat?
Is it worth having to dodge friends and family so they don't see how big you are?
Is it worth lowering the quantiity and quality of your life?
Is it worth having to wear all black or loose clothing so that you don't look as bad?
Is it worth wearing a shirt to the pool?



Look, I'm not saying you have to give up everything you enjoy. That's even worse and will rebound to ruin you most of the time. Unless you just get off on deprivation like some weird monk. You have one life as far as I know, so make it fun. Like the Greeks said "moderation in all things"(Though I don't think they followed it too well)


And on that note, I'm not saying you're eating the worst food out there. You may be eating decent, but decent is not good enough. Obviously, if you're reading about getting in better shape, improvements must be made.

As Tom Venuto stated in his book Burn the Fat, Feed the Muscle you can pretty much grade foods by how far away they are from their natural state.

1) Potato. A

Microwaved Baked Potato. B

Mashed Potatoes. C.

French Fries. F.

Potato Chips F-

2) Steel Cut Oats A+

Oatmeal A-

Quick Oats C

Oatmeal Cream Pies F

3) Greek Yogurt A

Greek Yogurt Bar C-

Greek Yogurt with Fruit D

Think about that anytime you want to eat a CARROT CAKE. I swear I want to hit someone when we're splitting a pizza and they want to add vegetables to it. I eat Pizza, I'm going all the way bad. I'll eat spinach later during a good meal. Don't add spinach to my pizza because you feel better about yourself. My grandma thinks it's okay to eat French Fries from Wendy's because it has sea salt on it.



This is one of the biggest issues with people who are scared of carbs. It's not so much the carbs sometimes, it's the quality. Too much bleached, processed, sugary versions of the food instead of the natural. Not to say calories aren't the most important factor. But this is still something to be considered.


So if you take anything away from this, try to eater a higher quality of food, for a higher quality of life. Now, as you were.

Manipulating Macros

Now we've already discussed the optimum macronutrient ratios for your success in getting the utltimate body. Let's say you follow it, and you're getting great results month after month, everyone notices how great you look, ESPECIALLY YOU, but now there's a problem....



You have finally hit a Plateau! You know, that thing Kurt Cobain was always singing about.




So as I've discussed the typical high carbohydrate approach (50-55% carbohydrates,
30% protein and 15-20% fat) works for most people, but a by lowering
your carbohydrates and upping your protein and fats you can easily break through that wall.



How much manipulation am I talking. How about cutting carbs from 55% to 40%, upping your protein from 30% to 40%, and increasing your 15% fat to 20% fat. Anybody with me here?



The greatest part is you're not going hungry because you're still eating the same amount of calories. All you're doing is manipulating the sources of food. And women often do well at this, being they're masters of manipulation.


But seriously though folks

By cutting down carbs and increasing your protein and fat you will undecidedly gain a metabolic and hormonal advantage over a high carb diet.

So as not to bore you I'll end it here and hope that you take these words and random photos to heart. 'Till next week.

You eat healthy!? Where's the results?

If you're eating the right foods, but the only thing you've lost is your enthusiasm then you're probably making one of two common mistakes.



MISTAKE 1: Eating too much of it.



Brown Rice and Sweet Potatoes are great for you but not if you're 15 servings of it.

But I've heard preposterous claims by guys such as Jeff Caveliere of Athlean X saying calorie counting is useless and eating the right foods is all that matters. He's not the only one I've heard make claims like this.


Maybe with his genetics that works. But I dare you to try it and see how it works.

More important than what you eat is the amount. If you're trying to lose weight, the number one rule is to be eating at a caloric deficit.

But before you get ahead of yourself I want you to know this. You have to already be eating at an average to above average amount of calories before you cut. Which brings us to...

MISTAKE 2: Not eating enough food



If you're already at an extreme deficit and then try to cut, you'll basically be starving and throw off you metabolism. Making it work against you.

Translation: your body will cling to fat harder than ever.

So that's why I always suggest to people looking to lose weight to exercise more over eat less.



Look at it this way. The more you exercise, the higher your metabolism. The higher your metabolism, the more you can eat. The more you eat, the higher your metabolism.

So if you're having trouble getting results, look into what you're doing and see which of the two mistakes you're making.