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Archive for the ‘Weight Loss’ Category

Rebuilding Your Feet With Brian MacKenzie via Mobility WOD

Hey MWodies,

Today’s mission begins a series with Brian MacKenzie of Crossfit Endurance about rebuilding your feet.  We receive many questions about people’s feet ranging from orthotics, to shoes, to bunions, to how to ween off high shoes, to how to stand. In later episodes we will cover mobilization and specific interventions to rebuild your weak feet.

 

Kstar

Ps.  Please keep the debate on ice raging.  My favorite quote so far, “you can have my ice when your pry it from my cold dead hands.”  And by all means, as we have always maintained on this blog,  Test/retest everything.  We will try and and address your questions and comments in future episodes. Please keep it civil.  We don’t spam or block anyone with a civil voice.

 

I have been watching Kelly Starret’s Mobility WOD for a long time now. I have quite a few orthopaedic issues from a life full of elevate heels, sitting, and contact sports injuries. I have learned a ton of biomechanics and how to improve them from his videos. He is coming to a crossfit gym close to me soon and I might be able to go.

Here is a good video on your feet and fix them to prevent further issue in your knees, hips and back.

The Best Fish Oil Money Can Buy

Why not all fish oil is created the same.

A while ago Stephen from 4 Hour Life posted Costco vs. The World Round 1: Fish Oil and the Search for the Ultimate Omega!. At the time I had not yet got my Feremented Cod Liver Oil so I could not comment on it directly but did link to this article about Why Feremented Cod Liver Oil.

Since then I have started taking FCLO and High VItamin Butter Oil regularly. I had such a hard time getting it shipped to Canada that I setup FCLO Canada, one of the reasons I have not been blogging much. There is another important article about fish oil that Chris Kresser wrote a while ago When it comes to fish oil, more is not better. In that article he references a number of studies that show long term negative affects of concentrated fish oil. He states that

  • Omega-3 fatty acids are highly vulnerable to oxidative damage.
  • Lowering omega-6 (from industrial seed oils found everywhere in everything) is much more benificial
  • There are dangers with studies that isolate a single nutrient
  • I view FCLO as primarily a source of fat-soluble vitamins (A, D, K2 and E) – not EPA and DHA.
  • In the context of a nutrient-dense diet that excludes industrial seed oils and refined sugar, and is adequate in vitamin B6, biotin, calcium, magnesium and arachidonic acid, the risk of oxidative damage that may occur with 1g/d of cod liver oils is outweighed by the benefits of the fat-soluble vitamins.

FCLO combined with High Vitamin Butter Oil also has added benefits as described by Chris Masterjohn in On the Trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery Finally Solved.  In that article he states Dr. Price “found the combination of cod liver oil and high-Activator X butter to be superior to that of cod liver oil alone.”

Tim also discuss using FCLO in the 4-Hour Body.  In the Tripling Testosteron chapter he recommends using it to boost testosterone levels.  I have searched around for any other scientific info on the mechanism here but couldn’t find anything, if you know of any please let me know.  Stephen at 4 Hour Life wrote about it here.

So what makes Fermented CLO different from other Cod Liver Oil.  Take a look at these two articles (1,2) by Dave Wenzel, the owner of Green Pastures, where he explains how the conventional process to make fish oil strips a lot of the nutrients.

New Blogs I am following

I have recently started following two other really good blogs.  The Bullet Proof Exec by Dave Asprey and Wellness Mama by Katie.

One thing you may have heard of is Bulletproof coffee which comes from Dave’s blog.  The recipe is 500 ml of coffee, 2 table spoons of grass fed butter and 30 grams of MCT oil.  I have been using coconut oil which is 60% MCT.  I have also switched to decaffeinated coffee (still made in a french press) to try to help get to sleep faster.   Dave also discusses removing mycotoxins from you diet, he advocates a Paleo diet as well and has a really good infographic on what kinda of food is good and bad.  Dave also discusses sleep a lot as well, which is my big interest because I still do not get to sleep quickly.

On the Wellness Mama site the thing I like the most is the healthy living section.  Here Katie talks about homemade ways for things like shaving cream, toothpaste, shampoo and baby care.  I have not yet made any of these but plan to soon.

I will try to keep my updates more frequent.  If there is anything specific you would like me write about please let me know.

6 Hours Left

As of now there is only 6 hours of votes left for the MI40 contest. If you have not already please take a second to vote for me just click the image below.

 

MI40 Vote Justin

MI40 Vote Justin #15

My Results From The MI40 Transformation Contest

How Ripped Can You Get In 40 Days?

Please Click Here to Vote for me

I have not written for a while.  This is for a couple reasons, first life has been busy but more importantly second, I have been hitting the gym hard for the MI40 Transformation Contest.  Here are the pics, I will add my comments after.

MI40 Transformation Results Front

MI40 Transformation Challenge Results Front

MI40 Transformation Challenge Results Front
MI40 Transformation Challenge Results Front
Side

Side

Back

Back

 

This was a huge transformation, that I really can’t believe.  I didn’t think I was that bad to start with and it was going to be tough.  I don’t think I will win, there are probably some pretty high level bodybuilders that follow Ben’s program.  There were a couple things that prevented me from doing better.

First was a 10 day vacation at Disney world with my family.  Our hotel had an awesome gym but I only got 2 workouts in.  And trying to eat good when eating out every meal for 10 days is tough.  That on top of a couple nights of deserts.

Second thing was as much as I made this a priority, I still have a family and job and other things in life that are a much higher priority.  My sleep was good most of the time but could have been better.   My diet was almost perfect when we were home, mostly thanks to my awesome wife.

Last thing was the 2 gyms that I go to, neither of them have all the equipment that Ben puts in his program.  Most notably is a hack squat machine.  I usually replaced them with some sort of front squat usually in a smith machine, but you can’t over load the legs the same way.

My weight only went down about 2-3 pounds, which is good.  I will be adding in some more carbs the next while to add some more mass.

One thing to note is I did this all without counting any calories or macronutrient ratios.  I did keep carbs really low at certain times but never counted.  I followed my normal paleo with leangains style intermittent fasting.  If you want my specific eating routine and workout schedule sign up to my email list I will be sending it out sometime soon.

As for the blog, I am going to keep writing, hopefully writing some more.  I am not going to be as detail and do as much research, it will probably be more opinion based stuff, or maybe just some copy/paste of posts I make on reddit and 4hbtalk.com.  If there is anything specific you want me to write about let me know in the comments.

Please Click Here to Vote for me

Mi40 Results

Cutting it short at day 35

You are probably wondering why I am not doing the full.  First off I had great results with this program.  I think I am at my biggest and leanest that I have ever been.  I will be getting a BF% test done soon to find out specifics.  So if it is a good program and I had success then why stop with only 5 days left?????  Well Ben just started a contestwith some pretty cool prizes.

Before MI40

Before Pic On Day 3 of MI40

After MI40

After pic MI40 May 3rd 2012

I am pretty happy with the results so far. I will be updating my routine shortly to show all of the meals and supplements I have been doing.

Because the contest starts in a few days I am going to rest up, sleep and eat as much as I can and start the program all over again on the 7th.

Check out the prizes

Anyone wants to join me let me know via email or in the comments.

The Ignorance of Meat Eating Ethics

First an update.  I am almost finished the 40 day MI40 program.  I will be posting an update when done.  I am probably the biggest and strongest that I have ever been, all while I’ve lowered my body fat.  It is a very effective program.  Now on to the “meat” of the post.

The blogosphere has been talking a lot about meat lately. Since the New York Times posted this article[1] about an absurd pseudoscience study claiming meat consumption increases morbidity risk, and the amount of reaction to it from more logical people[2][3][4][5][6][7]. Then the New York Times posted this contest[8] asking people to submit in 600 words or less why it is ethical to eat meat, but your not allowed to talk about how the meat is raises and processed … really? That got a couple good responses from Mark Sission[9] and Richard Nikoley[10].

This talk about ethics made me recall a video I saw recently on youtube or some video site. It is a hidden camera show where the store makes fresh sausage. How fresh? Live pigs fresh, see below. This is suppose to be funny, but to me I was disturbed. Not at the fact that they are pretending to kill a live pig for food, the fact that the people were OK with buying and eating sausage UNTIL they see the process used to make it.

We have become so disconnected with our food source and are so ignorant to where it comes from that we are disturbed when we actually see it. I think this is unethical.


It also makes me recall the iCaveman episode where Robb takes down an elk with an Atlatl below (25 minute mark).  They NEEDED to kill the elk for food to survive, but the emotional element of killing the animal was not lost.  This is a fact of life, and has been for millions of years.

I actually think that Mark Zuckerberg gets it.  Last year he stated “The only meat I’m eating is from animals I’ve killed myself,” and shortly after “I just killed a pig and a goat.”  But the best quote of his is

Every year I have a yearly personal challenge. It’s a good way to explore different things I wouldn’t normally do and challenge myself. Towards the end of last year I reflected a bunch of how thankful I was that we were building so many good things and things have gone well so far and I decided to make this year’s challenge around being more thankful for what I have. I struggled for a while about how to implement this, but eventually decided that forcing myself to get personally involved and thank the animals whose lives I take in order to eat them was the best day-to-day way to remind myself to be thankful. So every day when I can’t eat meat I am reminded of why not and how lucky I am, and when I do get the chance to eat meat it’s especially good. This challenge also has the benefit of making me generally healthier, and I’m also learning a lot about sustainable living.

Would you be OK with killing your own food?  If not why are you OK sitting on your ass while someone else does it for you in a factory?

 

  1. http://www.nytimes.com/2012/03/13/health/research/red-meat-linked-to-cancer-and-heart-disease.html
  2. http://robbwolf.com/2012/03/14/red-meat-part-healthy-diet/
  3. http://www.cavemandoctor.com/2012/03/13/red-meat-consumption-and-mortality/
  4. http://freetheanimal.com/2012/03/new-study-driving-watching-red-meat-can-kill-you.html
  5. http://www.marksdailyapple.com/will-eating-red-meat-kill-you/
  6. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/839/The_Red_Meat_Study_Scare_What_Do_We_Make_Of_It.aspx
  7. http://blogs.discovermagazine.com/crux/2012/04/05/chocolate-red-meat-can-be-bad-for-your-science-why-many-nutrition-studies-are-all-wrong/
  8. http://learning.blogs.nytimes.com/2012/04/19/is-it-ethical-to-eat-meat/
  9. http://www.marksdailyapple.com/is-eating-meat-ethical/

Occam’s Protocol VS Mi40 by Ben Pakulski

I have never been a fan of Occam’s Protocol workouts. I personally have never followed it because my goals always have a component of athleticism for the sports that I play and coach, and Occam’s would not help me with that goal. I did experiment with Joe Defranco’s a”Westside for Skinny Bastards” program for a month, I had some small gains but felt that my cardio suffered so I went back to the Crossfit Football WODs (Workout Of the Day).

I previously reviewed Mike Geary’s Truth About Six Pack Abs e-book.  I did like it and thought it might be useful for some people that want a more detailed guide to follow than what is in the 4 Hour Body.  In the e-book Mike refers to a program called “No Nonsense Muscle Building” by a guy named Vince Delmonte.  I did not buy that program (yet) but I did sign up for his newsletters because he has some great info for free.  A while ago Vince helped his coach Ben Pakulski create a program as well.  I some how was able to view a video on vimeo of Ben giving a talk at a conference that Vince put on last year.  This was a really good presentation.  Any bodybuilder will have a good grasp bio-mechanics and nutrition, but I was thoroughly impressed with Ben’s.  When someone says things like “humans were really only meant to consume meat and vegetables”  and “bicep full range of motion requires the triceps to be contracted at the bottom” I immediately take them a bit more seriously.  Ben also has a degree in Kinesiology from the University of Western Ontario, a pretty good Canadian University.  His is also one of the top IFBB bodybuilders in the world.  He recently came in second at the 2012 Flex Pro, and just the other day came 4th in the Arnolds.  I have never been a huge fan of bodybuilding, but I have paid attention to it a little bit.   Ben has previously competed in the Mr. Olympia but this year qualifying is more difficult[1] and placing 4th in the Arnold’s left him one spot out of qualifying for this years Mr. Olympia.

I usually would not recommend following an elite level body builders program.  In my opinion this program is different that a workout that you would find in your latest issue of Muscular Development or something like that.

  1. Ben actually trains regular drug free clients as well.  He has experience as a trainer and trainee.
  2. I think Ben understand physiology very well and I really like this quote from his sales page “maximizing recovery, controlling inflammation and balancing hormones”
  3. Ben is not a genetic freak like other high level bodybuilders like Arnold or Dorian Yates or Jay Cutler.  This seems to be the consensus on what others say in the bodybuilding community as well.  Ben just works smarter and harder than the rest.

I bought the package and skimmed through it a few months ago.  I just recently took another serious look at it, specifically the nutrition section.  Now there are some really interesting explanations of endocrinology for building muscle while minimizing fat gain.  Specifically carbohydrate timing, which is one of the things I frequently criticize the 4 Hour Body for missing.  There is a catch 22 problem when timing carbs for muscle gains and fat loss.  Dietary carbs cause insulin release which is anti-catabolic for muscle, something I have talked about before.  But keeping carbs low pre workout will increase growth hormone release[2]  so how do we optimize growth hormone without being in a catabolic state which causes muscle mass?  Ben has a really good plan for carbohydrate timing specific for this outlined in his nutrition manual of the Mi40 package.

Ben, like Tim, talks about time under tension a lot, he likes to call it ‘intensions’.  He uses a common 4-0-1-0 tempo that is common in bodybuilding programs, but a bit different than the 5-0-5-0 tempo that Tim suggests.  I like how Ben explains tension and how to optimize it.  I really like this quote “Muscles do not know how much weight you are using.  They only know how much tension is actually going through them at any one moment.”  Never thought of it like that, and in a quest to get stronger have always lifted more than I probably should have.

There is also an extra that Ben adds on to his sets that he calls NOS which is short for Neurological Overload Sets.  This is pretty much a specifically calculated drop set that you do on your 5th set.  I have always been a huge fan of drop sets, they have always worked well for me and know there is some explanation as to why.  Ben has some video’s explaining NOS that I will embed below.

And he wears vibram five fingers, got my respect from that alone.

Here are some links to so free info you can get from Ben.

Just to be thorough in my review, here are some of the things I don’t like about the program. First the info is a bit scattered, because there are 8 different PDFs it is hard to quickly skim through and get the necessary info. Also the writing in the program still feels like I am trying to be sold something, I am not sure why but a lot of it feels like filler. I would rather it be shorter and more concise. The upsells I did not buy so I am not sure how good or bad they are. Also the price is a bit high, there is a sale on right now because of the Arnold’s but it will be over in a few hours.

So I do recommend this to ANYONE that lifts weights, not just those trying to bulk up. Why? Because the nutrition info included is for optimizing muscle gain and fat loss, what most people are trying to do. I would NOT recommend this program for someone that has a lot of fat to lose, that is a slightly different physiological approach in my opinion and The Dark Side of Fat Loss would be my recommendation. Ben’s scientific approach makes sense to me and is backed up by all the other reading that I have done, add in his practical guide to follow and you’re set. I am going to put in some serious effort into this and report back after I complete the 40 days. Check out some video’s below.

Ben Explaning Intentions

Ben Explaning NOS (Neurologica Overload Set)

  1. http://www.musculardevelopment.com/news/breaking-news/3629-new-olympia-qualifying-rules-for-mens-bodybuilding.html
  2. http://anthonycolpo.com/?p=244