Got Built?

Biscotti are funny little things – you’d think they wouldn’t be all that appealing – no butter, kinda hard, not particularly sweet – and yet, strangely addictive. I usually make these at Christmastime, but they’re wonderful for any occasion. Packed with apricots and almonds, they’re more nourishing than an ordinary cookie. Toss a few dozen in your backpack along with shaker cups full of your least unfavourite protein powder and you have instant food that actually tastes good. And because they really don’t break or go stale, they travel really well. (more…)

It’s funny how these things come and go. Back in the day, many of us performed circuit-training in our collective and never-ending quest to drop bodyfat. Circuit training promised us the world: stronger muscles and a leaner body, all at once. The problem, of course, was that circuits were inappropriately used as a substitute for heavy, low-rep strength training. Because of this, over time, this practice fell out of favour among those of us who consider ourselves the lifting bourgeoisie: 

“WE don’t DO circuits!” <Sniff!> (more…)

“So you wanna do the splits hey?”

That’s what my friend – dance instructor Kate Miller – said when I asked her to take on the daunting task of turning my un-bendy make-believe-bodybuilder-self into a pliable image of grace. Okay, I’m exaggerating. A lot. But I haven’t been able to do the splits since I was a kid and I thought it would be kinda cool to once again “assume the position”.

Here’s what Kate suggested. (more…)

	My doctor gave me ‘roids. I think. ‘Cept I’m not getting jacked… why, why, why…?Cows still baby moos? Tips on how to bring up your lagging calves (I should be so lucky…) Dieting you can live with – yep, it’s all about you! – FINALLY! (and of COURSE you can eat at bedtime!) Issue 11 >>
	How to track progress; should I spend my hard earned cash on supplements; tuna and mercury – is it safe?Issue 10 >>
	Another reason for creatine on a cut; functional training may not be that functional; meathead-friendly bodyfat-cut math (with an online calculator so you don’t have to think!)Issue 9 >>
	Training with antagonist pairs; managing maintenance; and the downside of eating raw eggs (in case “because it’s icky” wasn’t enough for you)Issue 8 >>
	Palm oil in peanut butter a problem? Knees diving in during squats? Colleagues asking you how to diet and it’s driving you nuts?Issue 7 >>
	Dropping water weight in a flash – three days before a powerlifting contest, no sauna suit. Also, creatine and caffeine together or not – exploring the available literature.Issue 6 >>
	Allergic to exercise? Also, insulin resistance and glycogen replenishment.Issue 5 >>
	Bringing up a lagging chest – block training vs alterations to Baby Got Back; incorporating loaded passive stretches.Issue 4 >>
	Men, women – do they need to train differently? A discussion with an aspiring personal trainer.Issue 3 >>
	‘The number one most important variable to fat loss success’ and ‘Sugar and it’s role in the body in relation to exercise.Issue 2 >>
	‘Feminine Fat Loss’, ‘Fish oil, flax oil?’ and ‘Help – I’m cutting and I’m freaking HUNGRY!!!”Issue 1 >>

Me me me me! – All of my wannabebig stuff. Click for updates – they’ll show up here before I get around to the individual posts.

Okay – I get asked for this a LOT.

My cutting diet is the same as my bulking diet: I carb cycle.

All meals are protein and fat EXCEPT the one before and the one or two after I train – those are protein and carb.

Note that there are conflicting thoughts on whether or not fat and carb should be in the same meal, and why (or why not). My own reasons are comfort-driven: carbs are yummy, but they make me hungry. Since I don’t really NEED starchy carbs outside the training window, I leave ‘em out of all other meals.

I find I have a better workout if I’ve had SOME starchy carbohydrate before training, so I have a small serving of carb an hour or two before I train. If it’s more than an hour before, I’ll use slower food – sweet potato, meat and broccoli with a little butter. If it’s closer to when I train, I stick with faster carb and protein – maybe oats and cottage cheese – but I’ll avoid going higher in fiber and fat.

On the other hand, you want the post-workout meal to get to work right away, so it’s prudent to keep fat and fiber out of that meal.

Read What a bodybuilder eats… for food selection ideas.

This is how I design a diet: (more…)

How often do we hear this one? You’d think weight loss would be simple to achieve – it SOUNDS so simple.

Until you try to do it.

We have all read the articles that tell us how losing a few pounds of fat will improve our health in any of a number of ways, but they never seem to go far enough – HOW do we get it off, AND keep it off?
There are a few pieces to this puzzle that need to be addressed in wading through the information overload on this topic. One of them is the concept of weight loss vs. fat loss. The other is the relative advantages of resistance training and cardiovascular exercise.

So let’s start wading… (more…)

I got into a discussion that resulted in the following broad-stroke summary of how the process of fat loss evolves over time – or at least, my current understanding of this process.

In the early stages, while you have a lot of fat to spare, it’s really not all that difficult to get weight off: eat a little less, move a little more, you’ll see a drop.  But as the body leans out, there’s an increasing need for strategy – and a decreasing need for calorie-burning workouts as your attention shifts toward maintaining muscle size by lifting heavy and short.  (more…)

If you just don’t know how to start, or you’re between plans and don’t know what to do next… use this whole-body plan three times a week and follow with a little steady-state cardio. You’ll find this workout efficient and effective – and it won’t bore you to tears!

And nary a kickback in sight. (more…)

In response to the “I don’t want to get too big” comments women often make when weight-training is suggested…

Please keep in mind – I only got this way because I BULKED. I actually deliberately overate and trained like a sonofabitch for 6 years to do this. I mean, you can stop and say “awesome, I’m there” anytime you like.

<snickers… you’re NEVER there… > (more…)