Live Blogging a Day of Carb Back Loading

I’m going to Live Blog a typical Carb Backloading day.
My Carb Backloading Results have been fantastic and I’m still following the program.  Not to the letter (tracking every carb) but generally speaking.  This has been the single fastest program I’ve used to gain weight.  17 lbs in 4 months.  11 of that being muscle.
Over the past few weeks, I’ve received quite a few emails asking about specifics.  From what to eat to when to eat.  Most of this is covered in the Carb Backloading FAQ.
I’m going to experiment here and LIVE BLOG what I am doing today at the time while on the Strength Accumulation Phase of Carb Backloading.

This page should refresh every 25 seconds.
I won’t be posting that often but every meal, every snack, the workout, the post workout.. will be posted.  At the end of the day, you can see my typical meal, my snacks, my water intake, my activity or lack of activity.
Comments are welcome and appreciated.
Let’s get this started!
10.55

I think I’ll reserve this idea for actual events.  It was distracting to take photos, run around and generally live life when trying to blog from various locations.  This would work at a conference or event where you are mostly seated, listening and communicating something where timing matters.
Although I like the idea of communicating what I am eating and doing on a particular day so as to give perspective when it comes to fitness.
I will try this again.

17.54

With limited time … I managed to do a pretty good hamstring workout.  Then I tossed down a post workout shake.  Showered and it’s off to dinner!

16.35

Yippie!  Door unlocked. Limited time. Going to do a hamstring workout using resistance bands and weight.

16.18

Bummer!   My chiropractor has a sweet private gym. It’s where I train legs exclusively.  Not sure why but the place is dark. Nobody home. Did he forget my time is 4pm?  Such is life. I’ll get my steps in.   Time to walk. Take today off from weights and training legs tomorrow.  Improvise!

15.14

Afternoon meal time –
5.4oz salmon4 pieces of asparagus1/4 cup of walnuts
Not really hungry like I would have been on other programs.  Sometimes I’m hungry enough to eat in the afternoon.  Other times I’m not.  I think I’m mostly eating as to not waste the salmon.

13.34

Another 25oz of water in the process of being consumed.  I’m all for hydration.  In the past, I used to be all consumed with precisely how much water I was drinking.  As long as I get close to half my body weight in ounces, it’s close enough.  Unless I’m doing something that causes extra water loss.  They say that if you are dehydrated, it can cause a 2% loss of power?

12.32

Lunch time!
5.4oz chicken 1/4 cup almonds1.5 cup of brocolli
Excuse the shortness of this post. I’m typing it out on my Samsung 3.

11.27

25oz of water.  A bit late as I should consumer water earlier but it is what it is.  My goal is ~ 100oz today.  Coffee does count!

10.57

Time to eat some bacon and bell peppers.  Fat is an excellent source of energy.  It’s time for some real food.

10.27

If I brought some coconut oil and whey, I would have another Accelerator Shake instead of just black coffee.  Sometimes I’ll have 2 or 3 which works better than just coffee.  I’d recommend that route.

10.21

Coffee!  3rd cup.  Headed over to Starbucks and got a Blond roast.  This should hold me over until 11am where I will enjoy my Applewood Smoked center cut bacon and a variety of raw colored bell peppers.

08.51

I use the BioForce HRV system.  I got the idea from the same blog that I learned about Carb Backloading.  So far, it’s been a really interesting insight into how I respond to various training.  I can’t speak to the science thought.  My evidence is only by personal observation.

It works with a simple Polar chest strap and communicates to that small device at the top of my phone to an Android app.  It’s not exactly a cheap solution!  But I don’t take forced breaks anymore.  I take breaks on days I need them based on the system.
The end result as I think I understand it is more training more often and rest when needed, not based on some random interval (training 9 weeks, take a break stuff).

08.28

2nd cup of regular coffee (satisfied from the Accelerator shake).  Just like sipping on coffee. I once tried giving it up in college.

08.03

AM Accelerator Shake

The purpose of this shake is to “break” the fast but keep you in ketosis.  Fat burning is still a priority here.  The coffee helps with hunger control, the caffeine helps with fat burning (not much in regular coffee though); the whey isolate for catabolism prevention and the MCT oil for ketogenesis.
1 tbsp of coconut oil10g of whey isolate1-2 cups of coffee200-400 mg caffeine (I opt not to add this)
07.03

Woke up and took my HRV measurements (Heart Rate Variability).  Hunger welcomed me (read the Action of Ghrelin Hormone).
1st cup of coffee!  Hunger at bay.

View the original article here

The Right Way to Do Dumbbell Squats

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


While on Facebook, this image came across my timeline.  I knew immediately this wasn’t some joke or staged exercise.  It was another “functional fitness” believer preaching the virtues of doing stability work.
Before I go on … Stability work is important!
What I do not agree with is the manner in which it is being done.  The image above clearly being one of those.
In defense of this particular exercise somebody said…

“You guys have to realize that when training for performance versus looks, a major tool is trying to balance while performing. Its a great core workout and improves balance. What he is doing is very impressive.”

Here’s my No B.S. take on this exercise in particular.
When the exercise itself puts you more at risk than any potential benefits, it’s a bad setup.
From an entertainment perspective only, I agree that what he is doing is impressive.  It takes a no fear attitude, a lot of practice and some excellent core strength and balance.  Purely from a Las Vegas show frame of reference, indeed, the person has skill.
Maybe this exercise should be called … how to break your ankle.
Would variables to make it harder be:
standing on one legdoing a jump squathow about a pistol squat added in for good measure
1.  Stand with the feet slightly apart with a dumbbell in each hand.  Arms relaxed (use straps if you have grip issues)
and look straight ahead.
2.  Take a breath, slightly arch your back and bend at the knees.
3.  When your thighs are about parallel, stand up.
4.  Remember to breathe out!
A dumbbell squat mainly works the quadriceps (front leg muscle) and the gluteal muscles (butt).
Tip:  No need to go heavy on this one.  Use a weight that is 50-60% of your estimated 1 RM and attempt for 10-15 repetitions per set for the best results.

One of the best resources I’ve ever owned regarding the best exercises for every body part is called Strength Training Anatomy.  This is by far the best reference you can own that will show you every muscle used and how to properly do the exercise.   My only complaint is that I wish it was in paperback form so it would fit in my gym bag nicely!
Be Fit, Stay Strong!
Marc David – CPT

View the original article here

Best Fat Loss Diet - What You Know is Hurting You

It doesn't matter if it's an off-season eating pattern or contest prep, some girls simply don't like to be told how much to eat.

Unless, of course, it allows them room for that deep dish pizza and hot fudge brownie covered with scoops of runny ice cream!

I get it.

To say it's a challenge for you is an understatement. And no, you can't trade an extra hour on the treadmill for the right to eat your favorite stuffed burrito at Chipolte. This isn't about women's rights or not being sensitive to those with eating disorders.

Speaking of which, this article is not addressing those out there with bulimia or anorexia. When I use the word "addiction," I'm not referring to an eating disorder. I'm simply referring to girls who have a severe craving for food (you know who you are). So, those of you who are suffering from said diseases need to seek out medical help.

For the rest, clean out your ears and listen up.

Macro This, Macro That

After my last midnight howl on food addictions, I must have gotten over twenty messages from girls asking, "Hi, I'm 32% body fat and weigh 155 pounds. What macro numbers should I follow?"

News flash: Unless you're already under 18% body fat and have a photo shoot or contest on the horizon, you don't need to be measuring anything. You need to be eating a healthy diet and exercising.

Do you really think having 74 grams of carbohydrates one day instead of 66 grams is going to be the culprit if you aren't able to lose 35 pounds of adipose tissue?

C'mon, folks.

Well, why did so many people ask me that question then? Why do so many female clients ask me to personalize diets for them and then demand a new one four weeks later because, as they put it, "The old diet doesn't work anymore."

I'll tell you why: Because they don't want to actually adhere to a disciplined diet. They don't want restrictions put on the foods they can and can't eat. Most importantly, they want a very easy way out. Talk about the grass is always greener mentality.

I mean heck, Chris Shugart figured out what they're really saying many moons ago.

"That diet didn't work for me," is dieter-speak for:

"I thought I was more knowledgeable than the author so I upped the calories, switched around the macronutrient ratios, didn't use the supplements recommended, and came up with my own training program."

I can hear the tirade now: "Your articles are no help whatsoever, and your 'figure it out yourself' attitude sucks. So, I just won't read anything you write. Problem solved!"

Sheesh! Some thanks I get.

I suppose next time I should write out personalized eating patterns for everyone who asks. Tally up their individual macro numbers and send them on their way to the body of their dreams.

While I'm at it, would you like me to throw in my American Express card info, Social Security number, and PIN number as well?

Look here, sweet cheeks, the reason a cookie cutter program based off of a person's lean body mass isn't necessary and usually won't work is because everyone is different.

Throw out some random numbers for an antsy girl who has never followed any sort of consistent weight training or contest prep protocol before and the answer is simple: Itwontwork.

Forget about the individual's height, weight, lean body mass, or body fat percentage - that's just the tip of the iceberg. In order to design a personalized eating pattern that provides the best possible chance of reaching contest ready conditioning, the following factors need to be considered and evaluated:

Training age

Activity level

Somatotype

Current and past diet

Current and past energy system patterns

Current and past weight training

History of drug use

History of thermogenic use

History of supplement use

Adrenal fatigue test

Possibly a blood test

Then once the eating pattern is implemented, the individual still has to follow it.

Why You Think You Need It

Still, though, why do so many girls who are light years away from ever seeing the bottom of their belly button think they need some meticulous diet with 15 different herbs, extracts, and supplements attached?

This is a simple question with a complex answer. I think I might be on to something, though.

We had the usual one-minute greeting segment in church last Sunday where you stand and greet those seated around you with a brief "good morning" and a hand shake. Every once in a while, some overzealous baby boomer who lacks enough on their mental plate, will commence in a full on interrogation with me cued by the handshake.

This was the case last Sunday.

I turn around behind me to meet an older couple in their sixties. After the routine greeting, the obese wife proceeds to size me up as if I was on a job interview.

"So, what do you do?" she asks.

I give her the shortest answer possible.

She then follows up with, "Where did you get your training?"

"What do you mean?" I ask.

"Where did you get your education?" her husband chimes in.

"Would you like me to fax you my resume?" I reply with a grin.

The next hymn started up, and I turned back around to face the front. All of a sudden the woman leaned forward to whisper in my ear, "I'm a nutritionist."

At that moment, I almost stumbled over the pew and off the balcony waiting for a team of angels to swoop down from heaven above to rescue me from certain disaster.

Regaining consciousness, I snapped back to reality. She didn't just say what I think she did, did she?

You see, this is just part of the bigger picture. Any time you have obese women speaking as an authority figure to the masses on the topic of nutrition, it subconsciously gives the advice-seeking female "permission" to be as fat as their advisor.

The driving force behind all these women pleading for a brand new diet with specific macro numbers is because they really believe that's all they're missing.

Forget about just simply making smart eating choices and sticking to a sensible diet. Oh no, it couldn't be that easy.

A female over 25% body fat asking for exact gram amounts of macronutrients per day is akin to a girl who has never lifted weights before asking to be put on steroids. Get the picture?

Give a newbie a diet with set macros and she won't even get past the first day. Somewhere between getting the tomatoes out of the fridge and weighing the slice of raw salmon, she lost focus and scarfed down a handful of hickory roasted cashew nuts.

You don't always have to feel overwhelmed to get results.

The last reason women think they need some special diet designed just for them to get near the 20% body fat neighborhood is because on every channel, every magazine cover, and every billboard there's a new fad diet. The Holy Grail of fat loss is just a phone call away.

This mindset leaves the naive newbie chewing on her cinnamon raisin bagel, perplexed and confused as she ponders weather to try the Crunch diet or West Palm Beach diet - next month, of course.

Surely nothing as simple as losing fat could be as easy as making smart eating choices and exercising? Could it?

The Get It Right Program

The following workout and diet is for any female who's above 25% body fat, or in that neighborhood.

Let's set some ground rules first:

Eat four meals per day.

Eat five meals on days you lift weights.

Every serving should be about the size of your fist.

Eat a protein source with every meal.

Eat a carbohydrate or fat source with every meal.

Eat a vegetable or salad with every meal.

Fruit can be eaten once a day as a carbohydrate.

Drink a calorie-free liquid with every meal.

Lift weights two times per week.

Perform two, 20-minute energy system workouts per week.

After 100% adherence for the first two weeks, you're allowed to eat two unapproved meals per week.

Approved protein sources:

Wild salmon

Eggs

Ground turkey breast

96% lean ground beef

Chicken breast

Tuna

Talapia

Sea bass

Orange roughy

Approved carbohydrate sources:

Organic brown rice

Quinoa

Long grain wild rice

Sweet potato

Yam

Oats

Chick peas

Northern beans

Approved fat sources:

Avocado

Egg yoke

Olive oil

Fish oil

Walnuts

Almonds

Ground flax seeds

"What about a protein shake?" you ask. The only time a whey protein shake should be consumed on this plan is during or after your workout, and you're allowed to have a grapefruit along with it. It'll also count as one of your meals.

"Yeah, but can I have some soy sauce on some of that?" Condiments, sweeteners, and spices are fine, but use no more than a tablespoon three times a day.

Now, don't ask me if you can have a food that isn't listed above. That's the first problem with the 25% body fat and above female demographic: They immediately start to look for a way out. Ever heard the ole' saying, "Give em' and inch and they'll take a mile?"

Stick It Out

This plan might be a little inconvenient, and it certainly won't allow for you daily high-fructose corn syrup fix. But if you stick to it, you'll be very pleased with your results.

For more cutting edge fat loss nutritional and training programs check out Best Fat Loss Diet

Jeff Kuh is a former collegiate football player,strength coach & published author who currently developes customized eating patterns for virtual based clients around the world through The New Science of Fat Loss

Diets For Fat Loss - Dieting For Success Made Easy

By now you've most likely waded through a bunch of diets for fat loss claiming to help you lose fat without lifting a finger. For years I followed this same destructive path and got no where. There's a reason why so many diets lead you to failure and I'm going to explain why. I'm now looking absolutely fantastic and it's thanks to diets that didn't make life miserable.

Conventional Dieting Mistake

The first thing you need to understand about diets for fat loss is that starving yourself isn't going get you anywhere. You need a diet that maintains your motivation and still makes eating enjoyable. We all love eating and making it something that's dreaded is asking for trouble. Low calorie diets also slow down you metabolism. This not what you want to do and will ultimately lead to weight gain instead.

 

How To Diet Right

Eat right, eat well, and love it. All effective diets for fat loss must follow this. If you don't like tasteless salads, don't eat them! There are so many healthy recipes out there that can replace any meal of the week. My point is that you don't need to suffer in order to achieve success.

 

Try cooking up some tasty healthy meals on the weekend and freezing it. Then ration this out throughout the week with some rice or pasta. This is an example of what diets for fat loss should do. It's a great way to eat food you like, prevent overeating and save time in the kitchen.

Recommendation - Where To From Here?

After trying so many diets for fat loss I was on the verge of quitting. I was overweight, miserable and getting desperate. I just simply couldn't stop eating and I couldn't see an end to it. I couldn't stand to diet and it was taking it's toll. I was unhappy with my appearance and I knew that everyone else was thinking the same thing.

I then stumbled upon FatLossDieting.info [http://fatlossdieting.info/] and I found diets for fat loss that not only tasted good but actually made me lose body fat in weeks! I can proudly say that I look fantastic now and believe it or not I can now see my abs. I recommend it to anyone struggling with their fat loss and needs diets that actually work.

Easy Fat Loss Diets - The 2 Big Flaws You Need to Be Aware of

If you could slim down in one week's time without lifting a finger, it would be insane...crazy of you if you don't go for it, right?

No wonder easy fat lose diets are selling like hotcakes no matter what time of the year it is! Atkins, Southbeach, Cabbage Soup...these are just some of the easy fat lose diets around. Why spend months or even years at the gym and taking weight loss advice from certified experts when you could grab a diet plan and slim down within a week?

Going for easy fat lose diets is the MOST logical option...or so it seems!

Have you taken an unbiased look at these fad diet plans? Have you ever considered "what is the catch?"

If not, it's about time you did. And I'll be showing you 2 of the biggest flaws these easy fat lose diets have and how they affect you and your health...NEGATIVELY!

Easy Fat Loss Diets BIG Flaw 1

"Carbs and fats are HUGE no-no's. They make you gain weight and you should stay away from them if you want to slim down!"

That's the mentality behind most, if not all of those fat lose diets. HOWEVER, here's something you have to realize, without carbs and fats, your body won't have something to burn and convert to energy. Ignore them completely and you'll be weak and too feeble to work and fulfill your daily activities!

And they skip another important info: there are 2 types of carbs - simple and complex. The simple carbs can be found in junk foods, soda, tacos, etc. and they cannot be digested easily and are absorbed by our cells in a snap...making you gain weight. This is the type of carbs you should stay away from.

On the other hand, complex carbs can be found in raw fruits and veggies. Our bodies will have an easier time digesting them, burning, and converting them to energy. These are the carbs that should be in your diet all the time.

Easy Fat Loss Diets BIG Flaw 2

A quick survey at these easy fat lose diets will make you realize that almost all of them advocate this super-food of their choice.

Cabbage, watermelon, hard-boiled egg, etc. these are just some of the foods that these fad diets are promoting if you want to see immediate weight loss results. BUT guess what, if you are to consume only one type of food, then you'll be lacking badly in the nutrition your body needs!

A blend of carbs, proteins, fats, and other nutrients is essential for a healthy living, and no food alone can cater to everything your body needs.