Sunday Update: May 17/2015

Two Week In A Row!


Huzzahs!  I managed to sneak two weeks worth of recordings this week!  Go me!  (I know that this is actually Monday that I am posting this, but I wrote it on Sunday night.)

Enough of that shit.

So, interesting week.  I’ve been working as much as I can on not shoveling food in my gullet.  And it’s been working.  I don’t mean that I have been starving myself and not eating.  I simply just cut my caloric intake based entirely on the fact that I knew I would be behind the wheel more than I would be able to get into the gym or move.  Lincoln yelling at me helped a lot.  For once.  Dick.

It’s a simple equation really: calories in vs. calories out.  If you know you will be doing enough activity for a certain period of time that will burn X amount of calories, consume Y amount.  Y is an average amount that isn’t overly more than what your intake is.  If someone is telling you that that doesn’t matter, and that calories in, plays no part in being fat or not, than that person is a fucking idiot.  Chances are they are trying to tell you something.

It’s a major factor.  Telling me that being only slightly active and consuming 6000+ calories is okay, just means you’re an idiot, and clearly do not understand reality.

Moving forward, when you are aiming to make your weight goals, meals make up (I firmly believe it’s this high) around 80% of the task.  Being relatively active and doing the normal things a person would do on a day is usually good enough.  Adding extra activity is just icing on the cupcake…mmm, cupcake…one second…

When you first start out, keep a food journal.  Check out our Downloads page for some decent Android apps that we use.  They do help quite a lot, especially when you are first starting out, to gain a reality check on what you are actually putting into your body.  Trust me when I say this, the results will shock you.

Anyways, time for the results.

Last weeks:

  • Weight: 309.2 lbs
  • Chest: 128.3 cm
  • Right Arm: 47 cm
  • Left Arm: 47 cm
  • 2″ Above Navel: 122.6 cm
  • Navel: 124.5 cm
  • 2″ Below Navel: 121.9 cm
  • Hips (widest point): 116.8 cm
  • Right Thigh: 66 cm
  • Left Thigh: 66 cm

This weeks results:

  • Weight: 303.2 lbs
  • Chest: 127 cm
  • Right Arm: 45.7 cm
  • Left Arm: 45.7 cm
  • 2″ Above Navel: 119.4 cm
  • Navel: 124.5 cm
  • 2″ Below Navel: 121.9 cm
  • Hips (widest point): 114.3 cm
  • Right Thigh: 67.6 cm
  • Left Thigh: 67.6 cm

I am happy that I managed to drop my weight (yay!).  Simple really, just eat less.  It’s actually easier than you think.  Don’t believe me?  Try it!  I double dog dare you.  Until next time.


The week that was, in internet land – Volume 9

Happy May long everybody! Hope you’re not dead from too much fun over the weekend.

When “Just Lose More Fat” is Not the Answer – Shoee Walsh
This one is mostly for the ladies. Though some of the guys here could stand to read it too.

8 truths to live (and lift) by – Paul Carter
This guy knows what’s up. Not your usual fitness writing, but definitely worth reading.

15 Expert Tips to Unleash your Athleticism – Eric Bach
Some good thoughts here. It’s not ALL picking up heavy things and putting them down.

When To Eat Delicious Food And When To Avoid It – Mike Israetel
This guy knows his shit. Seriously.

The New Approach to Training Volume – Nathan Jones
And interesting article on how training affects hypertrophy. And everything else. Aimed at a more advanced lifting crowd.

Why You Should Ignore Canada’s Food Guide and Follow Brazil’s Instead – Genevieve Fullan

No, Bad Society, It’s Not Actually Okay Being Fat

There’s A Lot Of Problems With It


So, society has gone in this interesting direction in the last little while.  I really don’t care if you disagree with me in this or not (it’s true, I have zero fucks to give), but it is NOT okay to be fat.

That sounds a little harsh, I know.  This is coming from a fat guy.  By the way, the answer to that question that is floating in the back of your head: No, I have no been brainwashed by society and the media.  Please note:  If you like who you are, and don’t want to change anything about yourself, that’s perfectly fine.  I’m okay with this.  If all you’re doing here is for entertainment purposes, Welcome!  Please enjoy the show.

There is this massive shift nowadays to tell people the importance of being self confident.  I can not make this any more clear, or important: I AM 100% ALL FOR BEING SELF CONFIDENT AND ENCOURAGING PEOPLE TO PUSH THEMSELVES TO BE THE BEST THEY ABSOLUTELY CAN BE. What I am NOT okay with, is the shift in attitude saying that “Being fat is totally okay,”.

What do I mean by this?  There are songs by “musicians” (and I use the term very loosely) that basically say it’s okay be plus sized, but not okay to be fit or skinny.  Example, there is a song by a person I will call “Ricky Menagerie” that says “Fuck them skinny bitches,”.  It’s not okay to be skinny (which is funny because this individual had surgery to look a certain way).  You like the song I am talking about?  Fuck off and die.  It sucks to begin with.

Anyways, I have seen it many times in the last few years.  People advocating getting in shape and being healthy, and the internet and news outlets just ripping them apart.  Why?  Because they’re being “insensitive” to people’s feelings, or don’t know the struggles of what it’s like.  Or some other bullshit excuse blaming someone else for their poor decisions, holding everyone else accountable, except for themselves.

The only thing I will say to that: Fuck off.  Remember kids, YOU, like ME, are the problem.  We are the only ones that can do anything about it.  I know the struggle, and the hardships, and what the process is that you go through to lose the weight.

There are other songs out there that do something similar.  One that talks about Base Jumping or something.  I do find the song catchy, and find myself singing along to it.  The message it puts out there of being a strong and confident woman is amazingly huge, because I do find there are not enough messages out there geared towards women telling them to basically love themselves for who they are, and essentially fuck the rest of society for putting you down.  However, re-read paragraphs one through three.  I`ll wait.  (Wow, that took longer than I thought.)

My only issue with that song is that it again advocates being bigger as awesome. And it’s not.  There are so many negatives to being obese and overweight, that they totally outweigh (no pun intended) the positive.

I love who I am.  I am confident and strong (hell, I’m talking about this stuff online, without giving a fuck about you trolls out there…Lincoln) and care about myself.  I also care enough about myself to know I have to make the change.

My other issue with the media is actors and other famous people who lose the weight, and talk about how great they feel, get shunned and ostracized by society because they are no longer fat.  Fuck you all once again.  How dare you put someone down for an accomplishment of that magnitude.

You are where you are in life, because that’s where you want to be.  No?  The shut the fuck up and do something.  I understand there are and will always be circumstances where no matter what one does, it doesn’t work.  I know this, and have seen it.  For that rare individual, I am sorry.  I truly and deeply am.  That’s not me being facetious either.  It’s 100% honest and true as to how I feel.  I know people that have been in horrible circumstances, and work their asses off, making all the right choices, but it just doesn’t work.

For the rest of you, shut the fuck up and stop blaming everyone else.

That’s better.

End rant.

5 things you need to know about supplements!

So the vast majority of things that are going to be posted from now on are going to be drawn from one of three categories: fitness myths and other bullshit, stuff that pisses me off, or stuff that is both.

Now, we have been asked to mention some specific things, and because these are things that are both fairly common myths, and are also mostly complete bullshit that pisses me off, I’m gonna cover them.

Here we go off into supplement land again. Magical pills and powders and wallet thinners! If you didn’t read the previous articles, remember that basically: most supplements are snake oil. Some work. They’re expensive, and if they work well, they’re illegal. That’s pretty much the long and short of it.

First up: the importance of worrying about kidney and liver support supplements if you are on a high-protein diet. This is absolutely not required, at all. It’s complete bro-science, and is based off conjecture and one flawed study from the dark ages that I can’t find right now.

There is ZERO evidence that a high protein diet can in any way damage or compromise your liver or kidney function. At all, ever. Says science. As far as I am concerned from all of the things I have ever read, they’re not worth the money. If you feel like lighting your hard-earned cash on fire, feel free. But understand that if a real doctor hasn’t told you to take them for a medical condition that money could be better spent elsewhere. Like on hookers and blow. Get the hooker to dress up as a doctor if you want.

If you are using any of the illegal injectables, you should be using liver support drugs. I’m not turning this into a drug website, so go do your own research and find that info elsewhere as it has been written about ad nauseum.

The one thing that you should probably worry about if you are consuming lots of whole food protein is that you pretty much have to include some sort of fibre supplement. Don’t want to blow out an o-ring. If you are consuming lots of whey protein shakes for convenience or Dat Anabolic Window, Bro, you have three primary things you should be worried about:

  1. Your wallet getting thin faster than you are. Supps are expensive if consumed in quantity.
  2. Harming everyone around you with the gasses leaking out of your ass. Between the protein powder and the whole food diet you’re on (right?), you just might kill someone dead.
  3. Not feeling full after eating if you are working to lose fat mass. Liquid calories are just not satiating, which is why you can drink a 1500 calorie milkshake way faster and easier than eating 1500 calories of baked potato.

Moving on. Creatine.

There are a bunch of different forms of Creatine available on the market now. The traditional old school Creatine Monohydrate, Kre-Alkalyn (Buffered), Ethyl Ester, Tri- Malate, Conjugated, and I’m sure a whole bunch more I haven’t heard of and/or don’t care about.

All of the types of Creatine on this list other than Monohydrate are good for: making your wallet thinner than if you had bought mono. They all essentially turn into basic Creatine once your body absorbs it, except for CEE, which is actually complete garbage and is something like 1/10 as effective. Getting a micronized form (which basically means they made it into a finer powder than usual) is not a bad idea as it dissolves in liquid better, but none of the Creatines that I have purchased in recent years have been non-micronized, even if they didn’t claim that it was.

Hey look, our good friends (I lie – they have no idea who we are) at Examine did a post about this very subject! You can check it out to verify that I am not completely talking out my ass about this one specific subject.

A quick google search tells me that most non-mono forms of Creatine are between 4x and 20x as expensive on a per-dose basis. You should be able to get a three months’ supply of mono for under $20. I saw a few that were over $60 for one month. Math is hard, but one of those is a worse deal to me.

In summation: don’t be stupid. Thanks and have a good weekend.

Transformation Tuesday, Episode One

Apparently it’s traditional to do these on a day that starts with T. Damned if I know why.

Anyways, I’ve been at this since the beginning of the year now (4 months, a total of about 16 weeks of actual dieting), and I hit my second major weight goal and am on a 4 week diet break, so I guess it’s a good a time as any for an arbitrarily chosen milestone and update. I had both the knowledge and free time (Woo Fort McMurray) to plan and prep so as to be able to make progress that was within shooting distance of optimal, considering my goals.

My goals are/were: maintainable fat loss, minimal muscle loss (I definitely lost more than I would prefer, though it comes back fairly quickly), not cutting calories hard enough that my work or gym performance dropped. I think I managed most of those. I ate real and delicious foods the whole time, never really felt deprived, managed to maintain strength in the gym rather than losing any, and didn’t kill anyone. I’m down about three and a half notches on my belt, the total sum of my three point skinfold test has dropped by about 60%, and I’m down a combined 33 inches (83.5cm) off all of my measurements.

I started the year at 182.9lb. Well, actually a little less than that but that’s what I went back up to a couple of days after re-adding regular creatine supplementation into my life, so I’m calling it my starting weight. I started at around 2000 calories per day, by the end I was on about 1800. Six days per week at the gym, three days of squats, three days of bench, about an hour of cardio on the bike each day. One free meal per week on Sundays.

I’m currently at 150.3 lb. It wasn’t super easy, but it really wasn’t all that hard. I’m not quite where I want to be yet, but I’m a lot closer than I was. And I was frankly shocked when I was putting these pictures together at how much of a difference there was and how depressed I looked in the first set – it’s a lot harder to see the progress when you are in the middle of the day to day. In case you are smart like rock truck, the one on the LEFT is me in the first week of January this year, and the one on the right is May 10th. I started my diet break on the 2nd of May, but waited a week to take pictures because I always look flat and depleted after dieting. A week of regular eating always makes me look a ton better. Why yes, I AM shallow.

Front Compare EOD 1 Side Compare EOD 1

If I can do it, anyone can. Going from fat to not-fat isn’t and shouldn’t be hard, if you do it with your brain in gear. We’ve given you everything you really need to know to get on that path. So start today.