Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: DK II on April 22, 2011, 01:09:52 AM
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http://www.precisionnutrition.com/why-youre-not-lean-yet
Lesson #1: If You Don’t Have The Body You Want, You’re Doing It Wrong
I’ve done the fat loss extreme (GSD) and, thank you very much, I kicked it’s a$$. The key was my attitude. It wasn’t until I got the right attitude that I starting seeing results.
Now, I thought I had it before, I really did. I’d have argued day and night that I had it. And, with a few people I did argue. But I didn’t get it. I was too confident in my knowledge. To certain I was on the right track. And because of that, I wasn’t doing the right workouts or eating the right stuff. It held me back.
Only once I admitted I didn’t know what I was doing 100% - only then did I begin to learn how to get lean. Only then did I start to discover the right workout and the right nutrition program. And my body followed suit. I started to get lean.
Before that, I was doing stuff wrong. That’s why I didn’t have the body I wanted. Perhaps that’s why you don’t have the body you want either.
Lesson #2: When Fat Loss Turns Invisible - The Dead Zone
Fat loss is a funny game when you get into the 10-15% range. Above 15%, any fat loss looks good. Your shape improves, you get slimmer, clothes get smaller, and so on.
Once you slide below 15%, the returns really diminish. You can lose a boatload of fat and it seems invisible. It’s not until you get below 10%, or even 8%, where abs start to appear, where your waistline starts to get really tight, and where veins really start to show up.
So basically, there is this giant dead zone in the middle where you’re making real gains but they’re incredibly unsatisfying. You must hang in there anyway. If you don’t, you’ll never be lean.
Lesson #3: When Fat Loss Turns Invisible - The Dead Zone, Part 2
At some point during the fat loss trek, everything seemed to stall. The scale was inching downwards, but the tummy looked the same, no abs in sight. On and on the stupid diet went, and still no abs. Here’s why. My body was shedding fat from other, less sexy, places like my quads, my back and my a$$. I just wasn’t looking there. If I would have been, I might have been happier with my progress.
Our bodies are funny things, and fat will come off unevenly. Sometimes it’s not where we want it to come from most. It doesn’t matter. That’s the way it goes. You’ve gotta just keep plugging away. Because eventually the fat will be lost. All of it.
In my case, it’s clear that my abs won’t really pop until I get down to probably 5%. Others may be luckier, but that seems to be what I have to do.
Lesson #4: Food Is Only Fuel & All Eating Is Emotional
Fundamentally, food is fuel. The only other reasons we eat is for socializing and for emotional reasons. This probably ruffles feathers, but I am basically saying that all eating is emotional, especially overeating and unhealthy eating.
It is also nearly impossible to divorce the emotional aspect from eating and make it simply a re-fueling process. If it was, we’d all eat nutritionally perfect gruel and be perfectly happy with it. Getting to an elite level of body comp and staying there requires wrapping your head around the FACT that the reason you reach for the bag of Doritos, or the cheesecake, or the Aero bar is emotional eating.
Lesson #5: Eating Will Always Be Emotional… Learn To Use That
I don’t think we ever completely get past the emotional aspects of eating. But the people who are most successful at attaining elite body comp are the ones who get past it, and learn to look at food purely as fuel.
Decadent foods like pizza or ice cream become special occasions, kind of like the rest of the world might treat an expensive bottle of champagne. They are things to be savored and enjoyed rarely, not as a staple.
Think about this: a person who indulges in booze every day is called an alcoholic. Someone who indulges in junk food every day is called… your average North American.
Lesson #6: Fat Loss Is Easy, It’s Your Brain That’s Getting In The Way
This will pi$$ a lot of people off, but fat loss is actually pretty easy. It’s way, WAY easier than muscle gain. It’s not always pleasant, it’s pretty much always socially uncomfortable, and it forces you to go against the grain of your friends, coworkers and family. But when we break it down to a pure physiological process, fat loss is easy.
It’s all the mental stuff tied up in eating that make it pretty much impossible for most of the world. It’s the emotions around eating, the addiction to the taste and the feeling of food, the bonding that comes from sharing food with others, and the sense of belonging that comes from “going with the flow”. Most people fail not because they don’t have the right diet plan, not because they don’t have access to the right food, and not because they don’t know or understand exactly what they need to do. All the physiological elements are in place, and they work. Most people fail because they don’t consider the psychological aspect of the diet.
Food, particularly sugar and refined carbohydrates, is addictive. The cravings can be emotionally crippling. Hunger is a feeling completely foreign to westerners and we can’t handle it; it breaks us as brutally as being physically beaten.
There’s also the profound sense of alienation that comes from doing something “different”. Once food and shelter are taken care of, our number one need as human beings is to feel like we belong. When a person starts a diet they isolate themselves form the norm. And the single most social thing we do, as a species, is share food and drink. Many people will abandon a diet because it feels like they’re excluded, and for a heavy person already feeling badly about their self-image and their sense of belonging, that’s just too high a price to pay. They’d rather be obese than alone.
I’m not trying to be all haughty and holier-than-thou, let me be the first to admit I’m an emotional eater. I get a profound sense of happiness from sweets. It’s such a satisfying feeling it is (honestly and without exaggeration) practically sexual. But now I can control the psychological aspects of eating, and for long periods I can treat food purely as fuel. I feel like if any single thing allows me call myself an upper-tier gym warrior it’s that.
Canada K - Single Digit Body Fat
Canada K - Single Digit Body Fat
Lesson #7: Re-feed Days Are Great And Terrible
Re-feed days are a mixed blessing. For the most part, the key is learning to stop eating when you get “satisfied”, but that is very hard to do when you’re in the throes of indulging your carb addiction. It’s like telling an alcoholic to have just 1 beer.
I found myself eating things I didn’t even want because the day was almost over, and if I didn’t eat the ice cream, or the chocolate bar, or the donuts now, I’d miss my chance for another two weeks! How stupid is that?
So be careful with re-feeds. Because they can be very helpful during something like the GSD. However, when emotions kick in, they can become difficult to control. Again, all eating is emotional!
Lesson #8: Busting Out Of The Rut
I would never have pushed myself to this extreme if I hadn’t been afraid of being humiliated. In hindsight, what I did wasn’t even that extreme; it just looked that way from deep inside the walls of my rut.
I had no idea how many constraints I had put on myself, or how many different avenues I had simply refused to explore, until I climbed out of my rut and looked back at my old self.
We are all putting constraints on ourselves, telling ourselves “no I can’t”, “that’s doesn’t work for me”, “it’s too hard to try”. It’s all self-deluded horses##t, and no one is doing it to us. We’re doing it to ourselves. And we must stop. For our physical and our mental health.
Lesson #9: Competition Drives Us To Great Heights
Competition is probably the only thing that pushed me from good to great. And that’s why I’m so glad myself and some of the other PN guys decided to do this.
The fear of losing horribly and being humiliated in our little ad hoc contest was a strong motivator. Plus, the desire to win was also very strong. In fact, these were the only reasons I ever considered puling myself out of my comfortable rut.
That rut was actually a grave. It’s a grave because once you put yourself into one, you’ll probably spend the rest of your life there, and die there too. So, if you want to make big chances, you’ll need a big goal. Compete for something. It’s very useful.
Lesson #10: No Limits
I could compete someday if I wanted to. I’m not saying that I’ve got such an exceptional body that I could walk away with a title or anything. I’m saying that there is no physiological reason why I couldn’t. My body type isn’t standing in the way, genetics aren’t standing I the way either.
My lifestyle, and what time I can afford to dedicate to bodybuilding IS standing in the way. My own mental toughness is another possible barrier, but much less of one than before. In essence, I realize that the only limits I have are those I place on myself. And I realize that I’m now in control of them. Very liberating!
Lesson #11: Water Shedding
Before taking my “after photos,” I decided to try water manipulation. It’s something necessary to look your best. So I wanted to do everything I could. Now, I can’t say for absolute certain that the water shedding made a significant difference. I believe it made me look leaner and fuller, but then again I wasn’t an ideal candidate: I’m not particularly huge nor was I lean enough where the differences would be most striking.
Plus I don’t feel like I’m sophisticated enough to know the feeling of “flat” versus “full” versus “depleted”. I also wasn’t able to follow the process exactly, and I’m told water-shedding is an extremely delicate balance, so that would have been another factor.
Still, I feel like it made my muscles look bigger and rounder. It was a worthwhile experience to try, because once again it forced me to do something way outside my usual rut .
Lesson #12: Water Shedding & Drinking Tons Of Water
As part of my water manipulation, I had to drink 3 gallons of water a day for a few days. This was actually harder than the diet. It’s a physically demanding task in ways that really surprised me. Much like the first few days of the GSD were depressing, so was water loading. The only difference was, by the time you start getting used to it, it’s over.
Lesson #13: Bodybuilding Is About Creating An Illusion
So much of what we see in magazines and on stage is actually kind of fake. You just to look bigger and leaner that the next guy, and there is a lot of trickery involved in doing so.
Compare Cliff (another PN Member who also did the GSD recently) and I. The big guy has 25 pounds of pure muscle more than I do, and only 8 pounds more fat. He is clearly the better bodybuilder. But the human eye is fooled into seeing leaner muscles as being bigger. When you rely on the human eye, I got the edge.
It makes no damned sense! But, at the same time, it’s the truth. So remember this, the leaner you are, the bigger you seem to look. Especially with your shirt off. And in pictures.
Lesson #14: A Great Body Looks Lousy With Lousy Photography & Lighting
When you take a picture of yourself, how it looks has as much to do with the lighting, the coloring, the angle, and just sheer dumb luck as the condition of your body.
I took a dozen front-double bicep pictures on photo day. Some made me look soft and small, but the one I picked made me look huge. The others were just bad pictures.
And don’t forget other finishing touches. I fake-tanned for a month before the pictures, and believe me I was brown! I still looked pasty white under the light of the sun. This over-exposed-washing-out tends to blur the muscular detail makes abs invisible.
So if you’re taking a picture, you need to have some color or you need to manage the lighting to compensate. Even the buffest bod looks smooth otherwise. Oiling up your body helps too. The oil catches the light and emphasizes definition. I took pictures with and without oil, and the difference is notable.
Lesson #15: Full-Body Shaving
Shaving was both interesting and a drag. Body hair definitely blurs the muscular details. But nothing is as irritating as the unbelievable itching in the inner thighs on the third day after a shave.
For men there is a balancing act. Unless a guy is freaky huge, or really lean, men look feminine with no body hair. But thick or dark hair hides the muscles, and makes anything but the buffest abs hard to see. Plus uber-hairiness is off-putting to the ladies.
My compromise going forward is that I’ll keep shaving my arms (who likes hairy knuckles?) and probably my abs. I’ll use clippers everywhere else (except… well… there!).
Lesson #16: Bigger Muscles Show Better Than Small Ones
There are two ways for your muscles to really “pop”. Either you get rid of all the fat covering them up, or you grow those muscles really big so that they are easier to see underneath the fat.
That’s why a more muscular guy can look really good at higher body fat, the bigger muscles are still easily visible. As a slimmer guy, the message is clear. If I want to look like an underwear model I either have to maintain sub 7% body fat, or I have to gain a bunch more muscle.
Lesson #17: It’s An Exclusive Club
I think maybe 1 person in 1,000 will ever be able to drag themselves down to single digit body fat as adults. It’s way, way, WAY easier to be obese.
However, for those who are willing to commit to getting very lean, it’s totally possible. You just have to remember this. You probably don’t know what you’re doing - yet. You probably don’t know what you’re getting into - yet. Do it anyway. You’ll learn so much along the way. And when you stall, don’t be afraid to reach out for help. The PN Member Zone is a great place to do just that.
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great post
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irrelevant for body composition
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http://www.precisionnutrition.com/why-youre-not-lean-yet
Lesson #1: If You Don’t Have The Body You Want, You’re Doing It Wrong
I’ve done the fat loss extreme (GSD) and, thank you very much, I kicked it’s a$$. The key was my attitude. It wasn’t until I got the right attitude that I starting seeing results.
Now, I thought I had it before, I really did. I’d have argued day and night that I had it. And, with a few people I did argue. But I didn’t get it. I was too confident in my knowledge. To certain I was on the right track. And because of that, I wasn’t doing the right workouts or eating the right stuff. It held me back.
Only once I admitted I didn’t know what I was doing 100% - only then did I begin to learn how to get lean. Only then did I start to discover the right workout and the right nutrition program. And my body followed suit. I started to get lean.
Before that, I was doing stuff wrong. That’s why I didn’t have the body I wanted. Perhaps that’s why you don’t have the body you want either.
Lesson #2: When Fat Loss Turns Invisible - The Dead Zone
Fat loss is a funny game when you get into the 10-15% range. Above 15%, any fat loss looks good. Your shape improves, you get slimmer, clothes get smaller, and so on.
Once you slide below 15%, the returns really diminish. You can lose a boatload of fat and it seems invisible. It’s not until you get below 10%, or even 8%, where abs start to appear, where your waistline starts to get really tight, and where veins really start to show up.
So basically, there is this giant dead zone in the middle where you’re making real gains but they’re incredibly unsatisfying. You must hang in there anyway. If you don’t, you’ll never be lean.
Lesson #3: When Fat Loss Turns Invisible - The Dead Zone, Part 2
At some point during the fat loss trek, everything seemed to stall. The scale was inching downwards, but the tummy looked the same, no abs in sight. On and on the stupid diet went, and still no abs. Here’s why. My body was shedding fat from other, less sexy, places like my quads, my back and my a$$. I just wasn’t looking there. If I would have been, I might have been happier with my progress.
Our bodies are funny things, and fat will come off unevenly. Sometimes it’s not where we want it to come from most. It doesn’t matter. That’s the way it goes. You’ve gotta just keep plugging away. Because eventually the fat will be lost. All of it.
In my case, it’s clear that my abs won’t really pop until I get down to probably 5%. Others may be luckier, but that seems to be what I have to do.
Lesson #4: Food Is Only Fuel & All Eating Is Emotional
Fundamentally, food is fuel. The only other reasons we eat is for socializing and for emotional reasons. This probably ruffles feathers, but I am basically saying that all eating is emotional, especially overeating and unhealthy eating.
It is also nearly impossible to divorce the emotional aspect from eating and make it simply a re-fueling process. If it was, we’d all eat nutritionally perfect gruel and be perfectly happy with it. Getting to an elite level of body comp and staying there requires wrapping your head around the FACT that the reason you reach for the bag of Doritos, or the cheesecake, or the Aero bar is emotional eating.
Lesson #5: Eating Will Always Be Emotional… Learn To Use That
I don’t think we ever completely get past the emotional aspects of eating. But the people who are most successful at attaining elite body comp are the ones who get past it, and learn to look at food purely as fuel.
Decadent foods like pizza or ice cream become special occasions, kind of like the rest of the world might treat an expensive bottle of champagne. They are things to be savored and enjoyed rarely, not as a staple.
Think about this: a person who indulges in booze every day is called an alcoholic. Someone who indulges in junk food every day is called… your average North American.
Lesson #6: Fat Loss Is Easy, It’s Your Brain That’s Getting In The Way
This will pi$$ a lot of people off, but fat loss is actually pretty easy. It’s way, WAY easier than muscle gain. It’s not always pleasant, it’s pretty much always socially uncomfortable, and it forces you to go against the grain of your friends, coworkers and family. But when we break it down to a pure physiological process, fat loss is easy.
It’s all the mental stuff tied up in eating that make it pretty much impossible for most of the world. It’s the emotions around eating, the addiction to the taste and the feeling of food, the bonding that comes from sharing food with others, and the sense of belonging that comes from “going with the flow”. Most people fail not because they don’t have the right diet plan, not because they don’t have access to the right food, and not because they don’t know or understand exactly what they need to do. All the physiological elements are in place, and they work. Most people fail because they don’t consider the psychological aspect of the diet.
Food, particularly sugar and refined carbohydrates, is addictive. The cravings can be emotionally crippling. Hunger is a feeling completely foreign to westerners and we can’t handle it; it breaks us as brutally as being physically beaten.
There’s also the profound sense of alienation that comes from doing something “different”. Once food and shelter are taken care of, our number one need as human beings is to feel like we belong. When a person starts a diet they isolate themselves form the norm. And the single most social thing we do, as a species, is share food and drink. Many people will abandon a diet because it feels like they’re excluded, and for a heavy person already feeling badly about their self-image and their sense of belonging, that’s just too high a price to pay. They’d rather be obese than alone.
I’m not trying to be all haughty and holier-than-thou, let me be the first to admit I’m an emotional eater. I get a profound sense of happiness from sweets. It’s such a satisfying feeling it is (honestly and without exaggeration) practically sexual. But now I can control the psychological aspects of eating, and for long periods I can treat food purely as fuel. I feel like if any single thing allows me call myself an upper-tier gym warrior it’s that.
Canada K - Single Digit Body Fat
Canada K - Single Digit Body Fat
Lesson #7: Re-feed Days Are Great And Terrible
Re-feed days are a mixed blessing. For the most part, the key is learning to stop eating when you get “satisfied”, but that is very hard to do when you’re in the throes of indulging your carb addiction. It’s like telling an alcoholic to have just 1 beer.
I found myself eating things I didn’t even want because the day was almost over, and if I didn’t eat the ice cream, or the chocolate bar, or the donuts now, I’d miss my chance for another two weeks! How stupid is that?
So be careful with re-feeds. Because they can be very helpful during something like the GSD. However, when emotions kick in, they can become difficult to control. Again, all eating is emotional!
Lesson #8: Busting Out Of The Rut
I would never have pushed myself to this extreme if I hadn’t been afraid of being humiliated. In hindsight, what I did wasn’t even that extreme; it just looked that way from deep inside the walls of my rut.
I had no idea how many constraints I had put on myself, or how many different avenues I had simply refused to explore, until I climbed out of my rut and looked back at my old self.
We are all putting constraints on ourselves, telling ourselves “no I can’t”, “that’s doesn’t work for me”, “it’s too hard to try”. It’s all self-deluded horses##t, and no one is doing it to us. We’re doing it to ourselves. And we must stop. For our physical and our mental health.
Lesson #9: Competition Drives Us To Great Heights
Competition is probably the only thing that pushed me from good to great. And that’s why I’m so glad myself and some of the other PN guys decided to do this.
The fear of losing horribly and being humiliated in our little ad hoc contest was a strong motivator. Plus, the desire to win was also very strong. In fact, these were the only reasons I ever considered puling myself out of my comfortable rut.
That rut was actually a grave. It’s a grave because once you put yourself into one, you’ll probably spend the rest of your life there, and die there too. So, if you want to make big chances, you’ll need a big goal. Compete for something. It’s very useful.
Lesson #10: No Limits
I could compete someday if I wanted to. I’m not saying that I’ve got such an exceptional body that I could walk away with a title or anything. I’m saying that there is no physiological reason why I couldn’t. My body type isn’t standing in the way, genetics aren’t standing I the way either.
My lifestyle, and what time I can afford to dedicate to bodybuilding IS standing in the way. My own mental toughness is another possible barrier, but much less of one than before. In essence, I realize that the only limits I have are those I place on myself. And I realize that I’m now in control of them. Very liberating!
Lesson #11: Water Shedding
Before taking my “after photos,” I decided to try water manipulation. It’s something necessary to look your best. So I wanted to do everything I could. Now, I can’t say for absolute certain that the water shedding made a significant difference. I believe it made me look leaner and fuller, but then again I wasn’t an ideal candidate: I’m not particularly huge nor was I lean enough where the differences would be most striking.
Plus I don’t feel like I’m sophisticated enough to know the feeling of “flat” versus “full” versus “depleted”. I also wasn’t able to follow the process exactly, and I’m told water-shedding is an extremely delicate balance, so that would have been another factor.
Still, I feel like it made my muscles look bigger and rounder. It was a worthwhile experience to try, because once again it forced me to do something way outside my usual rut .
Lesson #12: Water Shedding & Drinking Tons Of Water
As part of my water manipulation, I had to drink 3 gallons of water a day for a few days. This was actually harder than the diet. It’s a physically demanding task in ways that really surprised me. Much like the first few days of the GSD were depressing, so was water loading. The only difference was, by the time you start getting used to it, it’s over.
Lesson #13: Bodybuilding Is About Creating An Illusion
So much of what we see in magazines and on stage is actually kind of fake. You just to look bigger and leaner that the next guy, and there is a lot of trickery involved in doing so.
Compare Cliff (another PN Member who also did the GSD recently) and I. The big guy has 25 pounds of pure muscle more than I do, and only 8 pounds more fat. He is clearly the better bodybuilder. But the human eye is fooled into seeing leaner muscles as being bigger. When you rely on the human eye, I got the edge.
It makes no damned sense! But, at the same time, it’s the truth. So remember this, the leaner you are, the bigger you seem to look. Especially with your shirt off. And in pictures.
Lesson #14: A Great Body Looks Lousy With Lousy Photography & Lighting
When you take a picture of yourself, how it looks has as much to do with the lighting, the coloring, the angle, and just sheer dumb luck as the condition of your body.
I took a dozen front-double bicep pictures on photo day. Some made me look soft and small, but the one I picked made me look huge. The others were just bad pictures.
And don’t forget other finishing touches. I fake-tanned for a month before the pictures, and believe me I was brown! I still looked pasty white under the light of the sun. This over-exposed-washing-out tends to blur the muscular detail makes abs invisible.
So if you’re taking a picture, you need to have some color or you need to manage the lighting to compensate. Even the buffest bod looks smooth otherwise. Oiling up your body helps too. The oil catches the light and emphasizes definition. I took pictures with and without oil, and the difference is notable.
Lesson #15: Full-Body Shaving
Shaving was both interesting and a drag. Body hair definitely blurs the muscular details. But nothing is as irritating as the unbelievable itching in the inner thighs on the third day after a shave.
For men there is a balancing act. Unless a guy is freaky huge, or really lean, men look feminine with no body hair. But thick or dark hair hides the muscles, and makes anything but the buffest abs hard to see. Plus uber-hairiness is off-putting to the ladies.
My compromise going forward is that I’ll keep shaving my arms (who likes hairy knuckles?) and probably my abs. I’ll use clippers everywhere else (except… well… there!).
Lesson #16: Bigger Muscles Show Better Than Small Ones
There are two ways for your muscles to really “pop”. Either you get rid of all the fat covering them up, or you grow those muscles really big so that they are easier to see underneath the fat.
That’s why a more muscular guy can look really good at higher body fat, the bigger muscles are still easily visible. As a slimmer guy, the message is clear. If I want to look like an underwear model I either have to maintain sub 7% body fat, or I have to gain a bunch more muscle.
Lesson #17: It’s An Exclusive Club
I think maybe 1 person in 1,000 will ever be able to drag themselves down to single digit body fat as adults. It’s way, way, WAY easier to be obese.
However, for those who are willing to commit to getting very lean, it’s totally possible. You just have to remember this. You probably don’t know what you’re doing - yet. You probably don’t know what you’re getting into - yet. Do it anyway. You’ll learn so much along the way. And when you stall, don’t be afraid to reach out for help. The PN Member Zone is a great place to do just that.
:'( :'( :'( :'( :'( :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(
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I'm 6ft 170lb with no abs
Am I in the wrong sport?
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dk2 are you in shape?
can we see the abs?
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I think dk2 eats the tube lolly!
#18 his REAL secret!!
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Good post. Interesting to read someone others experiences
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"Lesson #2: When Fat Loss Turns Invisible - The Dead Zone
Fat loss is a funny game when you get into the 10-15% range. Above 15%, any fat loss looks good. Your shape improves, you get slimmer, clothes get smaller, and so on.
Once you slide below 15%, the returns really diminish. You can lose a boatload of fat and it seems invisible. It’s not until you get below 10%, or even 8%, where abs start to appear, where your waistline starts to get really tight, and where veins really start to show up."
I would revise this part and say that the dead zone is more like 8-12% and not 10-15%, and once one gets under 8% then the magic truly begins 8) But this range of 8-12% isn't so bad, as one can look ok her,. not outstanding, but not too bad either.
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"Lesson #2: When Fat Loss Turns Invisible - The Dead Zone
Fat loss is a funny game when you get into the 10-15% range. Above 15%, any fat loss looks good. Your shape improves, you get slimmer, clothes get smaller, and so on.
Once you slide below 15%, the returns really diminish. You can lose a boatload of fat and it seems invisible. It’s not until you get below 10%, or even 8%, where abs start to appear, where your waistline starts to get really tight, and where veins really start to show up."
I would revise this part and say that the dead zone is more like 8-12% and not 10-15%, and once one gets under 8% then the magic truly begins 8) But this range of 8-12% isn't so bad, as one can look ok her,. not outstanding, but not too bad either.
Differs a lot on your muscle mass and how much water you hold.
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great post
this
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interesting post.
i agree on many points as to look at food as fuel and such. and like you say it's true that everyone can get lean and that it's mental barriers that is the hardest part of it. you can only gain so much muscle depending on genetics - but you can always lose fat.
not sure about only 1 in 1000 to reach single digits though
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I'm 6ft 170lb with no abs
Am I in the wrong sport?
No. You probably look better than you would if you didn't lift, right?
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You really won't find anyone more knowledgable on this than Berardi.
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Cliff notes ???
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You really won't find anyone more knowledgable on this than Berardi.
When it comes to fat loss I know more than Berardi.
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When it comes to fat loss I know more than Berardi.
Hahaha, I'll be sure to tell him when I see him in June. lol
Dr. Berardi's philosophy is simple: people from all walks of life, from soccer stars to soccer coaches to soccer moms, should have access to the most recent developments in health, exercise, and nutrient science.
Dr. Berardi and his company, Precision Nutrition, Inc. have one purpose: to take the latest in advanced nutrition research and teach it to others in a way that doesn't take an advanced degree to figure out.
For more on Dr Berardi's academic, athletic, and professional backgrounds, read on:
Academic Background
Dr. Berardi has earned a doctoral degree from the University of Western Ontario (2005) with a specialization in the area of exercise biology and nutrient biochemistry. Prior to his doctoral studies, Dr. Berardi studied Exercise Science at Eastern Michigan University (Masters program; 1999) as well as Health Science, Psychology, and Philosophy at Lock Haven University (Undergraduate program; 1997).
Throughout, Dr. Berardi’s research has focused on the interaction between nutrition, sports supplementation, and exercise performance. This research has led to the publication of dozens of scientific abstracts, scientific papers and textbook chapters, and presentations at scientific meetings. Further, Dr. Berardi has taught college courses in Strength Training, Exercise Science, Laboratory Techniques in Exercise Science, Nutrient Metabolism, Fitness and Wellness, and Exercise Nutrition.
Currently, Dr. Berardi is an adjunct professor of Exercise Science at the University of Texas at Austin.
Professional Background
Through his company, Precision Nutrition, Inc., Dr. Berardi has worked in the exercise and nutrition arena for over a decade, working with individuals from all walks of life, from the sedentary to athletes at the highest level of sport.
Specifically, Dr. Berardi has worked with the following:
* Toronto Maple Leafs
* Canadian National Cross Country Ski Team
*Candian National Alpine Ski Team
* Canadian National Canoe/Kayak Team
* Canadian National Bobsleigh/Skeleton Team
* Canadian National Speed Skating Team
* Calgary Sports Centre/Olympic Oval (Calgary, Alberta)
* Manitoba Sports Centre (Winnipeg, Manitoba)
* University of Texas Women's Track and Field Team
* Individual athletes in nearly every sport including professional football (NFL and CFL), professional hockey (NHL and AHL), professional baseball (MLB), professional basketball (NBA) and more.
Dr. Berardi is also a member of the board of directors for the International Youth Conditioning Association, the premier international authority with respect to athletic development and young athlete-based conditioning.
Athletic Background
Dr. Berardi is no stranger to elite athletics, having been successful in a number of sports including:
* Power lifting (squat 650, deadlift 600, bench 430)
* Track and field (AAU nationals in 100m and 200m)
* Rugby (medaled @ national under 21 championships)
* Bodybuilding (1st place at the 1995 NABBA Mr. Jr. USA)
Publications
Dr. Berardi has published over 200 popular press articles for magazines like Men’s Health, Men’s Fitness, Women’s Health, Muscle and Fitness, Testosterone and more. Further, Dr. Berardi has authored or co-authored 5 books including:
* Gourmet Nutrition with Dr John Williams
* Scrawny to Brawny with Mike Mejia
* The Grappler’s Guide to Sports Nutrition with Michael Fry
* Precision Nutrition
* The Metabolism Advantage
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DK has been here longer than me and no pic, I call bullshit.
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Using words like "decadent" and "sexy" almost lead me to believe the article was written by a fembot.
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I'm 6ft 170lb with no abs
Am I in the wrong sport?
What sport are you referring to?
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Hahaha, I'll be sure to tell him when I see him in June. lol
Why are you laughing Coach ,losing fat isn't rocket science , I have not credentials but my wife's body ,my body and two of my friends bodies speak for themselves.
PS: 100% drug free,I hope this helps
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So what kinda results did your wife and your 2 friends get che?
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So what kinda results did your wife and your 2 friends get che?
My wife 4 weeks out
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theres nothing less sexy than a man who is worried about eating 'junk food' cuz it 'will hurt his physique'. oh brother. fuckin twinks.
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theres nothing less sexy than a man who is worried about eating 'junk food' cuz it 'will hurt his physique'. oh brother. fuckin twinks.
nothing gayer than categorizing what is sexy or less sexy on a 'man'
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My wife 4 weeks out
but we have to see more to be able to give a fair assessment
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nothing gayer than categorizing what is sexy or less sexy on a 'man'
hmmm... well, gay as it might be, women partake and it strongly influences their decisions on whom to fuck, so such a 'gay' activity can certainly reap great rewards for heterosexual men..
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Now, I thought I had it before, I really did. I’d have argued day and night that I had it. And, with a few people I did argue. But I didn’t get it. I was too confident in my knowledge. To certain I was on the right track. And because of that, I wasn’t doing the right workouts or eating the right stuff. It held me back.
Only once I admitted I didn’t know what I was doing 100% - only then did I begin to learn how to get lean. Only then did I start to discover the right workout and the right nutrition program. And my body followed suit. I started to get lean.
This just so totally explains people like Fat Panda, Candizzle and others (and to a lesser degreee myself and everyone on here)
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You really won't find anyone more knowledgable on this than Berardi.
cuh cuh
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This just so totally explains people like Fat Panda, Candizzle and others (and to a lesser degreee myself and everyone on here)
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DK has been here longer than me and no pic, I call bullshit.
::)
This is DK
(http://27.media.tumblr.com/tumblr_ljkd0rHofX1qa8k91o1_400.jpg)
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cuh cuh
What is "cuh cuh"?
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theres nothing less sexy than a man who is worried about eating 'junk food' cuz it 'will hurt his physique'. oh brother. fuckin twinks.
How's that line go?
You sound fat
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My wife 4 weeks out
Nice job man, I'm curious what's her stats? Height? Weight? % bodyfat? I'm trying to get my woman to train, but she just ain't into it :'( :'( :'(
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My wife 4 weeks out
I would love to fuck the shit out of your wife.
Can you hook me up with her email addy?
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My wife 4 weeks out
FUK :o
Why on earth you want your wife to have 'big' muscles and minimum bodyfat like males?
(not that i wouldn't give her sum' good ol' slappy happy ;D )
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Thats actually a real good read... I normally avoid write ups like that, but this one was good!
I for one am a major emotional eater... well not emotional in the sense that I cry and get sad and eat.... but I eat to have a good time, like I'm out with friends and I'm always going "guys lets get some food, lets get this, or lets get that" and we start splurging! always happens!
Good stuff right there!
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Using words like "decadent" and "sexy" almost lead me to believe the article was written by a fembot.
X2... I stopped reading at "tummy looked the same..."
What did I miss?
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My wife 4 weeks out
Any shots of her clam?
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Thats actually a real good read... I normally avoid write ups like that, but this one was good!
I for one am a major emotional eater... well not emotional in the sense that I cry and get sad and eat.... but I eat to have a good time, like I'm out with friends and I'm always going "guys lets get some food, lets get this, or lets get that" and we start splurging! always happens!
Good stuff right there!
i was watchin yesterday movie call slamdog milioner that indian movie,,i was thinking of you ,,you remind me of the hero of the movie,,dont know why,,very strangei i have no idea why i was thinking of you when seeing him,,good movie
gh15 approved
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i was watchin yesterday movie call slamdog milioner that indian movie,,i was thinking of you ,,you remind me of the hero of the movie,,dont know why,,very strangei i have no idea why i was thinking of you when seeing him,,good movie
gh15 approved
I think about Big Arch a lot too. When I'm watching a movie or TV, reading a romance novel, wrestling with other men, masturbating. I don't know why. Really strange. Really very strange.
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I think about Big Arch a lot too. When I'm watching a movie or TV, reading a romance novel, wrestling with other men, masturbating. I don't know why. Really strange. Really very strange.
no homo?
;D ;D ;D ;D ;D ;D ;D ;D ;D
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no homo?
;D ;D ;D ;D ;D ;D ;D ;D ;D
It's only gay if balls penetrate.