11 non-fitness, random, offensive, thoughts

It’s Monday morning, you have another week of cubicle slaving to do…manual labor to attend to, or whatever else you got going on in your life.  Nobody cares (except me, of course) how shitty or great it is.  It’s probably going to take you a couple of hours to get ‘in the mood’ to get the week started.  So, here I am…delivering again!  Just what you wanted to go along with your morning java…an awesome, funny, and completely random offensive list.

Enjoy!

1.  When speaking about a sports team, it is not ‘WE’…unless, you have somehow played, coached, owned, or otherwise were employed by this sports organization.  You are a fan, you are not part of the actual team.  Sorry to disappoint you.

2.  By posting a status update on FB, forwarding a text message, or even wearing a certain color, you are NOT doing anything to help a cause.

3.  Putting a bunch of ‘pretty words’ next to a fat chick in a bikini does nothing to hide the fact that she is fat.  If this wasn’t a problem, there would be no reason to make the picture to begin with.

4.  Learn to spell and properly use the following words: their, they’re, and there.  It’s quite annoying.

5.  The abused animal commercials are getting on my nerves now.  Seriously, do they need to play music so dark you’d think it was for a genocide taking place in a 3rd world country?  For just $0.50 a day you can support this young kitten…blah, blah…bullshit!  All $0.50 is going to do is provide enough money to buy the shit to euthanize him….and pay the corporate executives running the ad. Stop bullshitting.

6.  Speaking of 3rd world countries…if they haven’t figured it out by now, we probably can’t help.  Really.  It’s been hundreds, if not thousands of years now and shit is still that horrible?  I mean, shit…it’s not so great right now, but I think this country (USA) is doing fine for being a couple hundred years old. I doubt my $5 a month is going to do much, unless it’s going to an effort to dethrone the dirt bag running the ship.

7.  Why is it so hard for vegans to figure this out; if it wasn’t for meat, you wouldn’t have the brain to think you’re smart by not eating it.  If we weren’t supposed to eat the lil animals, God woulda FLIPPED out a long time ago.  Oh, and just so you know…they’d eat your ass in a second if they had the chance.

8.  I’m all for motivation quotes, thoughts, and even pictures…but, if all it takes to motivate you is a pretty picture and a few clever words…well, you get my point…

9. Paula Deen made a shitload of cash showing people how to eat like shit-pigs, with things like bread pudding made from donuts…then comes out and endorses a Type 2 Diabetes drug for another shitload of money??  Then she has the nerve to tell people to stop using so much butter?  Yeah…it was the butter, ya tard!!  Am I the only one that thinks this is completely insane?  Someone compared the two perfectly by saying, ‘I think I’ll get into the leg breaking business…just so I can sell crutches later on’.

10.  Sometimes life is going to suck.  It’s the shitty times that make the good times, even better.  As long as you don’t spend the majority of your waking hours walking around bitching, everyone is entitled to complain once in a while.  But, don’t think that showing us a picture of some dude with 1 leg and 19 fingers, washing himself in cow piss is going to make me feel better about being broke.  Actually, it’ll probably make me feel even worse now that I know I can’t help him either.  Thanks, Mr. Cheer Me Up guy…

11.  Stop trying to sue the airline, airport, and airplane manufacturer…just lose some damn weight, tubby.  No, it isn’t fair that you get to have 2 seats because you couldn’t stop at just 19 brownies.  Nobody wants your saddle bags hanging over their arm rests…on the airplane, or at the movies.  Damn it!

That is all, you can get back to whatever it is you do on Monday mornings…

Stay strong!

-Mike McNeil.

Pain Vs. Agony

Good morning beez in peez, quick one today!

Keep this in mind during your fitness journey: Self-control, warm ups, mobility, flexibility, recovery, rest.

Why?  Because, the pain of injury is nothing compared to the agony of not being able to get under the bar.  If you’re a beast…you’ll understand.

To most people, the word ‘exercise’ is simply a four letter word…a chore…something you should do because you know it’s healthy.  To us, the rare breed, it is our sacred time.  It’s the time to unleash the inner beast.  It’s a time to exercise the demons, go into our dark place, release the stress from our everyday lives.  We don’t choose to call it exercise, to us, it’s training.  We do it to get stronger, leaner, or simply to just pound the shit out physically, and mentally.

We don’t enjoy crowded gyms, elliptical machines, or the dozens of ‘resistance machines’ that pack the walls of your local health clubs.  We don’t do cardio on machines, we do conditioning…and we do it hard.  We don’t use resistance machines, we are a resistance machine.

There is something pleasing, something satisfying, something that we love…about the feel of the barbell in our grip.  The feeling of a new PR (personal record) as the chalk clouds our training place.  It’s the combination of sweat, determination, and loud music…all packed into a short hour.  This is our sacred time, and we would not give it up for anything.

That being said, we need to make sure we keep things under control…an organized chaos, I guess you can call it.  It’s a well directed, strategic, vent of rage, aimed at the target we set.  In order to stay on this insane path to freak strength training, we need to stay healthy.  If you’re hurt, unhealthy, and banged up…there is no training that’s going to satisfy that inner beast.

Here’s a few pointers to keep you under the bar…and sane.  We all know being away from the iron will definitely make you go postal.

1.  Exercise self control, aka listen to your body. I wish this wasn’t true, but it is…you cannot ALWAYS go hard.  There’s going to be days when your warm up feels twice as heavy as your last PR.  There’s going to be days when you just can’t get your body to get into 3rd gear.  It’s these days that you need to adjust, or just call it a day and come back stronger the next time.  Here’s the tricky part; you have to be able to tell the difference between genuine burn out, and just laziness.  Learn your body’s language…then, listen to it.

For most people, especially beginners, a simple program will do just fine.  For other, more experienced, banged up, lifters…it is crucial that you learn to understand what your body is saying.

2.  Warm up…then warm up again. I’m not saying to burn yourself out before you even hit your working sets of heaviness…but, I am saying that you probably need to do a little more than just 5 mins on the stationary bike before throwing 225 on your back and starting a heavy dose of squats.  Once again, this is going to become even more evident as your get a few years of lifting under your belt.

It becomes especially important for ‘troublesome’ spots.  Some people have issues with shoulders, others it’s the back or legs.  Whatever it is, make sure your doing enough to get it ready before ‘testing’ it out.

3.  Stay mobile, to stay hostile. Before doing your heavy workout, it’s always a good idea to start off with some mobility work.  Even, doing a separate session on your off days is a good idea.  Instead of listing a bunch of exercises you can do, check out this site HERE called MobilityWOD.com

Wherever you get your mobility workouts from, it doesn’t matter…just do em, ‘a few mins of mobility a day…keeps the chiro and rehab away!’

4.  Stay flexible to get the most out of your workouts. If you can’t even touch your toes without pain, how are you going to squat deep and heavy.  I can use countless examples, but you get the point.  When you’re young, you move, your body just knows what to do.  Watch a young kid the next time they’re playing.  Notice the perfect squat form, the ease of bending and twisting, and just a natural movement.  Then, we start shitting on the pot, sitting on our asses for hours…and it all goes out the window.

My number one source for flexibility that I recommend is yoga.  There’s group yoga, hot yoga, meditation yoga, dvd yoga, etc etc.  If you need support, join a class.  For an extra burn, join hot yoga…or Bikram Yoga.  If you just want to get a few minutes everyday, buy a dvd.  If it’s spiritual, and you want to learn the meditation benefits, go on a retreat.  The options are endless, your lazy ass just has to take the initiative to do the one you choose….and do it regularly.

5.  After kicking your own ass, you need to spend some time recovering. Recovery is crucial for staying strong.  It’s a good idea to do a little more than touching your toes, tugging on your arms, and calling it a stretching session.    Besides the obvious (stretching after your workouts) it’s also a great idea to add some foam roller to the mix, especially after a heavy session under the bar.  If you can afford it, a massage every week or two is great to get the knots out.  If not, invest in a good foam roller…or even a lacross ball, or t hick pvc pipe will do the trick as well.

A few other recovery methods are, contrast showers (alternating hot-cold every 1 min) icing troublesome spots, stretching, and doing a few other rehab exercises will you keep you mobile and pain free.  I’m not doctor or nutritionist, but spending a few bucks on joint enzymes, fish oil, and magnesium is also a good idea.

6.  You can’t train like an animal if you’re always tired, burnt out, and in pain. You need to REST!  By rest, I don’t mean sitting on your ass watching American Idol and throwing back bon bons.  By rest, I mean a solid night of sleep.  Take naps if possible, and meditation is always a great idea.  You’re going to have to decide what’s more important; the late night parties, favorite TV shows after the kids are asleep…or being fresh and ready to kill your deadlift day that’s coming up.

Rest is also needed for an effective program.  Some people follow a day on, day off routine.  Others can do 2 or 3 days then 1 day off.  What works for some, won’t work for others.  As with #1, you need to learn to read your body and listen to what it’s saying.  Some days you’re going to feel like running through a wall, and other days 30 minutes on the elliptical is going to feel like going through hell.  But, if you’re getting enough rest…you’ll definitely have more good than bad.

We live in a sleep deprived society…people walking around stressed and tired, like zombies.  Do what you can to get that sleep!

Closing: Really, I understand…this may seem like a whole lot.  On top of your normal exercise routine, you may think ‘I just don’t have time’ to do all this crap!  Trust me; do a little everyday…while you continue to lift heavy, is going to be much easier than taking weeks, or even months off to visit the physical therapist.  I’ve done it before, it’s not fun at all.  Put the time in now, and avoid the agony later.

Or..stick to 'safe' workouts like this dude.

Stay strong…and you can’t do that without staying healthy!

-Mike McNeil.

Money in the Bank

Every time you’re faced with a decision, it’s like making a deposit or a withdrawal.  The money in the bank earns interest, the withdrawals are usually spent on things that bring instant gratification…and not much more. The more money in the bank, the better your future looks.

So, the next time you’re faced with a tough decision, just think; do I want the money in the bank earning interest…or is the instant gratification worth the price…now, and later on down the road?

Every time you eat a huge bowl of fresh greens, money in the bank.

Every time you ignore the invites to the bar and hit the gym, money in the bank.

Every time you stay hydrated without having to ‘feel’ thirsty first, money in the bank.

Every time you decide the hit the hill for a healthy dose of sprints, money in the bank.

Every time you decide to add a little more weight to the bar, money in the bank.

Every time you take the time to foam roll, stretch, and meditate, money in the bank.

Every time you hear the scraping of the pavement from another prowler lap, money in the bank.

Every time you mark another 10 burpees off the to do list, money in the bank.

Every time choke down your protein shake, even though you’re not hungry, money in the bank.

Every time you go to bed early, wake up early, and get your cardio done in a fasted state, money in the bank.

Regardless if it’s the Hypertrophy & Strength Credit Union, or the Bank of Fat Loss…keep putting that money in the bank!  Over time, it’s going to add up…and eventually amount to that fortune you’re striving for.  We live in a nation filled with instant gratification devices, debt, and a huge dependency on big Pharma to bail us out when we fuck ourselves over the years.

When you feel like it’s just not going to pay off…keep doin’ the WORK! Put it in the bank…and build that fortune of health and fitness.  Unlike those other corporate fucks…nobody is going to bail you out when you find yourself in trouble.

Do WORK. Stay STRONG.

-Mike McNeil.

11 Examples: Discipline Vs. Fun

Happy New Year, beez in peez!  Yeah..I know, I’m over a week late on this one…but, it’s Twenty-Twelve and I figured I better get this started ASAP!  I mean, we’re all supposed to die this year, with the world ending and all…right?  With that being said, we better get on it…since this is the last year we can actually work on our ‘resolutions’.  So, today…we discuss Discipline vs. Fun.

Discipline is a word that’s been debated and defined in many different ways.  To me, it means; doing what you have to do, even when you don’t want to.

Charles Polquin goes as far as saying, it doesn’t even exist.  He claims discipline simply means love.  You either love something, or you don’t.  You make the choices you love; you love working out and taking care of your body, or you love letting it go to waste and feeding it crap as food.  I don’t really think it’s as black and white as that, but I see his point.  It all comes down to decisions on a daily basis.  Check out his article HERE.

To me, I think discipline does exist…and it isn’t always fun.  Usually, it’s not fun at all.  Most people don’t ‘love’ their job, but they need to pay bills.  Most people don’t ‘love’ waking up to an alarm, but they needs to get up and start the day.  Most people don’t ‘love’ running errands on their day off, but shit needs to get done. I don’t always love trying to eat healthy, Id much rather eat a bowl of cereal drowned in ice cream and chocolate syrup…but I hate the aftermath. Etc, etc…you get my point.  So, now it’s my turn to break down discipline in this post, Discipline Vs. Fun.  Here’s some examples:

1. It’s not fun to opt for the olive oil, thyme, lemon, and some cayenne pepper on your salad.  It’s much more fun to drown your greens and croutons in creamy ranch dressing.  If you’re asking why croutons and ranch isn’t a good options…you’re way behind.

2. It’s much more fun to hit ‘Taco Tuesday’ for some apple martinis with your fat girlfriends….rather than stay on track and head to the gym at 6pm for your spin class, or whatever else you do at that place.  Trust me, it’s probably much more beneficial than a bunch of carne asada tacos, a few shots, and a couple dozen iphone pictures to post on facebook the next morning.  Seriously, knock it off…

3. Speaking of that…browsing facebook is fun.  Posting stupid mirror poses, bitching about the weather, complimenting other people on their pictures of their kids, or even claiming God is a Broncos fan (thanks to the Tebow crap) is all fun….but a huge waste of time.  Spending 20 minutes a day reading a good book, fitness articles, or nutritional info is not so fun…it’s discipline.  I’m really not sure how we can find hours to spend on facebook, but we’re ‘too busy’ to spend 20 minutes a day updating a training and food journal.  Oh, wait…I know, because facebook is fun…and journals are not.

4. Spending $100 or so a month on supplements, such as Exclzyme 2AF or some quality protein powder, to better your body is not always fun.  Upgrading to the latest phone, or even a $450 handbag is much more fun.  Just a side note to the ladies that do this to impress people…it’s not doing anything to hide the fact that your disgustingly out of shape, and you feed your body garbage.  The only people it may impress are the ones with you shoveling $9 shots down your throat and powering down a plate of nachos at TGIF.  See #2.

5. For my gym rats that actually make it there…it’s not fun squatting, knowing the DOMS that await you the next day.  Or worse, working on your issues that will actually allow you to squat.  Missing a PR deadlift that will stick in your mind all week is never fun.  A few scabs on the shin, or calluses on the hand…not fun either.  It’s always much more fun to stick with the known…and constantly work the chest and biceps.  It’s been said, ‘the back to a real lifter, is like the biceps to a bodybuilder.’

6. Carrying a jug of water around, hydrating your body, and keeping it fresh all day isn’t always fun either.  But, it will benefit you much more than having your 3 beverages per day as a Venti Caramel Latte for breakfast, a huge sugary iced tea for lunch, and a diet coke with your dinner.  Think of it like this; Water…drink it or die.

7. Waking up early to eat a solid breakfast isn’t fun.  Packing a lunch that isn’t crap and taking it to work like a 11 year old kid, isn’t fun.  Working all day, to come home a cook a decent meal that will make you stronger isn’t fun, either.  All that’s called discipline, and it works.  Fun is grabbing a muffin and a coffee, hitting the buffet at lunch with 4 friends from work, then grabbing dinner thru a window is fun…and, that’s why most of us are fat.

8. Doing hill sprints…oh no, very not fun.  Extra very not fun when you feel like puking, shitting, and calling it a day, when you realize you’re only about 1/4 of the way thru. The same level on the treadmill, week after week, and done in front of the TV…much more pleasing!  Very fun comes in the form of a few giggles from watching 30 minutes of Futurama while doing your workout.

9. Going to bed early? Nah..that isn’t fun either.  It’s the discipline that’s required to wake up full of energy and ready to attack the day and your workout.  I’m sure Tivo wasn’t invented for this reason, but you can actually record your favorite shows like dancing with the tards, and watching it another time.  Or, better yet, stop watching that crap all together.

10. Foam rolling, stretching, hot / cold contrast showers, and other recovery methods suck!  In other words, they’re just not fun.  It’s always more pleasing to the instant gratification crowd to ignore the issues that continue to add up on a daily basis.  If you love lifting, you need to put in the effort and work the kinks out.  Discipline will keep you lifting heavy for years, and walking upright without a crooked spine when you’re 50…fun will get you home 30 minutes sooner.  With that 30 minutes, you can get a head start on your favorite reruns and 6 pack of your beverage of choice.  Yipee…

11. Last but not least, and probably the one that will earn me the least amount of friends…it’s not fun to accept the fact that you are NOT happy being a chubby, out of shape, obnoxious, loud, individual…and you actually do want to change.  It’s much more fun to eat whatever you want, hang out with people like you, put bumper stickers on your Honda that say shit like ‘Large Goddess’ and say shit like, I’m big, beautiful, and that just means there’s more of me to love.  Save it…you know you’re just pretending, and actually hate what you’ve become, and wish you could stab the eyes out of anyone that looks better than you.

It all comes down to to decisions you make everyday.  I think you have to opt for the ‘fun side’ of this list once in a while as well, nobody’s going to carry a perfect record on this.  If you opt for the discipline side of things for the majority of your decisions…I think you’ll end up having much more ‘fun’ in the long run.

So, the next time you feel like skipping your workout, not packing your healthy lunch, or reaching for that cheese drenched basket of fries…just remember; Discipline is doing what you have to do, even when you don’t want to.

Stay strong!

-Mike McNeil.

PS: As always, thanks for reading!  And, if you have anyone that’s on the resolution bandwagon and needs a good kick in the ass…forward the article on!

Merry Christmas…Now What? Part II

If you missed the first post, please take a few minutes to check it out by clicking :HERE: Don’t worry, we’ll wait for ya!

For the rest of ya, let’s get on with the show.  In the last article, we covered a few tips to get your eating (and your lard holding ass) back on track.  Here, we will cover a few workout and training tips to get things rolling in 2012.

No cute intro paragraph, just the tips:

Am I that bad? Yes..

1. Assess the situation. What’s the goal?  Weight loss? Muscle building?  Just getting your tubby body off the coach for a few minutes a day?  Whatever it is…just be honest, and let’s start from there.  But, please…don’t give me this ‘I don’t want to lose a bunch of weight or get too much muscle, I just want to tone up.’  PUKE!  Look, you either want to lose some weight, or you want to get as big and strong as you can.  Stop with the ‘tone up’ bullshit this year, please.

2. Set a goal. Now that you’ve assessed your situation, and have been honest with yourself…set a goal.  It doesn’t have to be some crazy detailed goal, with check points every 3 days…but set a goal.

If you’ve been doing NOTHING, maybe it’s just exercise 3 days a week.  If you’ve been in the gym for a while but find yourself one of the weakest ones there, it could be to get stronger at X, Y or Z.  Or, if you’re a bit more advanced…maybe it’s to compete in your first power lifting meet, or body building competition.  Whatever, just set one.

Mine: To be the strongest I possibly can at a body weight of 175-180lbs.  Seeing plenty of people doing the ‘big lifts’, such as; deads, squats, bench, and overhead presses at 2 or even 3x their BW…I have a whole lot of work to do.

3. Start back up slow. Start even slower if you haven’t even started….  Start slow, but start ASAP.  The longer you wait, the harder it will be.  Let’s quote someone…bodies that are in motion, tend to stay in motion.  I probably butchered it, but you know what I’m saying…just get the ball rolling.  Don’t freak out if you don’t feel as strong as you did before all the holiday festivities, and don’t quit when you realize it’s much easier to sit around watching TV and snacking on fries…than it is to actually eat something healthy for you and moving your carcass once in a while.  Once you start….it gets easier.

4.  Keep track of your progress, or lack thereof. Where’s that dead horse again?  It’s beating time!  Yes..yes…I’m going to suggest a training/diet journal again.  Look…it’s important, stop ignoring it.  Just starting your journey for the first time?  Consider yourself lucky and ahead of the rest, just by using a journal.  Been a gym rat for years, just never logged?  Well, get on it this year! Just by having a goal and keeping a training and nutritional journal, you’re 4x more likely to stick with a regiment and have success with it.  It’s actually pretty stupid to not do it.

I know these weren’t individual tips, designed for your own goals…but you can apply them to just about anything.  But, if you want a few suggestions for total programs, I added a few links below:

For those looking to lose weight, Vic Magary has a great 31 Day program that’s guaranteed to get your journey off to a great start.  I lost 14lbs in one month doing his program back in 2009.

Check out Vic’s 31 Day Fat Loss Cure by clicking :HERE:

If you’re that skinny fat guy that’s been dreaming of a little definition, Jason Ferruggia can definitely help you on your muscle building journey.  Even though I don’t consider myself a ‘hard gainer’, I have tried out his program with some success.  It comes complete with a food guide, supplement report, exercise database, and a ton of audio interviews he’s done over the years.  Check out Jason’s program for hard gainers by clicking :HERE:

So this article doesn’t look like a giant add filled with links, we will leave it at that.  You basically have 2 types of goals this time of year, losing fat, and packing on some muscle.  Those 2 programs above will definitely take care of your needs.

In three sentences, I will leave with one more tip that will bring you more success than you’ve had in years:  When training, lift heavy shit, and run up hills.  When eating, stick to plants and animals.  When you’re not training, make sure you get plenty of sleep, meditate, or at least relax…and always do some sort of recovery exercises like, foam rolling, or yoga.

The End!

See ya in 2012, folks!

-Mike McNeil.

Merry Christmas…now what?

First off…Merry Christmas to all my beez in peez.  Thanks for another strong year.

Now that Santa has come and gone, and New Years is right around the corner….Now What?

Well, if you’re like most people, myself included…you’re probably feeling the effects of about a month of gorging, inconsistent training sessions, and not even close to enough sleep or water, and an abundance of stress.

What’s the plan?  Well, first off all…what’s the problem? If you’re the average person, it’s just a few extra pounds.  Or, maybe you took the smart route- and decided to lift HEAVY for the month and add some extra calories to feed the muscles…but the conditioning suffered, and a good portion of it went to your gut?  That’s the category I fall into.  Or, lastly…and the most troubling situation; maybe you finally realized the spare tire wasn’t from the last 2 child births (who are now in high school) and the gorging during this season has finally opened your eyes…I’m just too damn fat, and I need to change it…NOW!  Intro, the New Years Resolutioners.

Whatever the problem is, here’s some tips to get you back on track…or just on track.

1.  Get rid of the crap. Ok, I will give you an extra day…shit, go ahead and extend it until January 1st if you’d like.  But, and this is a BIG one…GET RID OF THE CRAP ASAP!  The longer you wait…the harder it will be.  Don’t keep the leftover pies, candies, fruitcakes, cookies, fudge, or whatever else you let intrude into your otherwise healthy 2011.  Seriously, you need to get rid of it.

2. Cleanse your body. Your gut and digestion system is probably begging for mercy.  Give it a break already!  I highly recommend doing a cleanse as well.  I don’t have any specific brands I can recommend.  Why?  Because, some work for some people and they do nothing for others.  Some last 3 days, some 7, and some even 14-21 days.  Do some research, find one that fits your needs and lifestyle.  I do suggest doing at least a 7 day cleanse.

3.  Load up on vegetables. No.  Seriously, eat some damn plants already!  If you’re already a big veggie consumer, eat more!  During, and for at least a while after your cleanse…the majority of your food should be vegetables.  Get your digestive system back on track and give the gut some relief.  All colors are a must, but make sure you get a ton of green leafy veggies in your diet ASAP.

4.  Keep your meats lean…and eggs are always fine. At least for a while, I suggest sticking to lean meats.  Such as; fish, poultry, eggs- and avoiding the fatty red meats.  I’m a meat eater, and can’t see that changing anytime soon.  Everyone is different, some handle it better than others…but for the initial ‘get back on track’ period, stick to lean meats.

5.  Water…water times two! Ok, bring in the dead horse- it’s time for another beating.  Yes, of course, you already know you need to drink a ton of water.  Muscles are about 80% water, and fat is about 20% water.  The entire body is more than half water!  Not only do you need it during the good times…you ABSOLUTELY need it now.  Get your body flushed, hydrated, and start feeling good again.  This is especially true if you been dipping into the holiday cocktails.

Ok, Mike…we get it, start eating right again…or just start eating right, period.  What about exercise?

Good question, but first let me clear one thing up; Your diet / nutritional intake will count for about 80% of your total results…body composition wise.  So, unless you’re goal is to look like those dudes you see on ESPN doing strongman contests at about 330lbs, you’re going to NEED to change your diet.  Joining a gym, starting an exercise program, or whatever other physical activities you have planned, will do NOTHING if you don’t fine tune your diet plan.

I’m not going to get too detailed on the training part of it, there’s just too many variables and that would take another 2 hours of reading on your part.  We all know…that’s just not happening.  In fact, we will get to just a few tips on how to jump back into it on the next post…

I hope everyone had a great Christmas and or whatever other holiday you follow, and probably have at least 1 more major day coming up before they start killing it again…but, let’s get ready to do some WORK in Twenty-Twelve!

As always, thanks for reading…and please do me a favor and pass it on if you found it helpful!

Talk to you again shortly!

-Mike McNeil.

Watch your back!

What’s up my fellow beasts in progress?  It’s late, I’m tired, and I have to be up before the chickens tomorrow.  But, I had to get this one out before it slipped my mind.  By the time you get to read this, I’m sure it’ll be Sunday wherever you’re at.  So, grab your Starbucks, Cocoa Puffs, steak and eggs, or whatever you do for your hangover recovery on Sunday morning…and get ready for a great read.

We’re going to talk about the ‘puffy’ look and the ‘powerful’ look.

If you’ve been to commercial gyms more than a few times in your quest for beastness (and we all have) there is one thing most of us will agree on.  What’s the #1 body part you see being trained? Hint; it usually happens on Mondays.. Correct, the answer is chest.  I would even add biceps as being a very close 2nd place.  Well, it’s all bullshit…first off, most serious ‘lifters’ are laughing at you when you’re walkin’ around with your stud stroll stride, simply sporting a puffy pec deck, and some decent size on your arms…only to have a back as flat and narrow as small ironing board.  It’s common in the globo gym scene; puffy pecs, decent set of guns, weak back, scrawny legs, and a roll of coins disguised as a neck.

Most guys train the chest and the guns simply for the idea that it’s going to get them laid at the bar.  Actually, according to a recent poll in a girly mag- right behind abs…a solid upper back was the most appealing to the females.

So make sure you’re not neglecting your back side.  Whether it’s for the power, or the looks- giving it a good amount of attention is needed.

Stop neglecting me.

The article is awesome, nothing but truth and I’m glad a strength vet who was #36 on the top 100 Most Influential People in Health and Fitness, is speaking the truth like this.

Check out Jason Ferruggia’s article by clicking HERE.  Trust me, it’s an awesome read.  He breaks it down and even offers some solid advice on how to get it yoked! He also has a pretty solid program, very simple to follow, and very affordable, on how to make big gains of lean muscle mass for that skinny fat guy. One of his earlier programs was MSG.  Complete with a supplement report, meal plans, and tons of material on workouts and lifts.  I’ve used it personally myself, simple and awesome. Very, highly recommended…check it out HERE.

Make sure you give it a read, another great article by Jason…HERE, Build Your Back!

Have a great Sunday, enjoy the football and family!

-Mike McNeil.

5 Gifts for that beat up Lifter

You have about 10 days left to scramble out and search for some last minute gifts.

For that guy that played every sport known to man, but still continues to hit the weights hard because it’s in his blood, it’s his mentality.  The only problem is, he’s always banged up after his sessions.  He only knows how to go heavy…or go home.  He has 2 gears, full throttle and idle.  You won’t find him in a Zumba class, pilates, or on a damn cardio machine.  People think he’s crazy, and should just stop already.  There’s no stopping in his mind, bury me with a barbell is his motto.

Here’s 5 gift ideas for the banged up lifter on your list:

1. Trap Bar: $150-$200.Years of abuse have made even the lightest deadlifts too painful to do.  Every time they’re done, it’s followed by a week of regret.  Still, there’s something that says ‘without deadlifts in my diet, I cannot live’.  There’s still hope; The Trap Bar Deadlift.

2. The Rumbler Roller: $30-$70. Because, the weak, yoga enthusiast rollers…just don’t work anymore.  This is like a foam roller on crack!  It hurts, the scar tissue and lactic acid runs deep.  A few rolls on this thing will have you questioning your own reason for existence.  Have no fear!  The banged up lifter stays in the game with a few minutes on this every night.  It goes from pain, to questioning your existence, to being ready to crush another PR the next day!  It’s a brutal cycle, but this man wouldn’t trade it for the world!

3. The Rotater $60. Shoulder issues is always common wit banged up lifters.  Go with a real rehab tool being used by professionals all over.  It’s simple, it’s compact, and it works.  Your shoulder range of motion SUCKS…use this to get at least some of it back to where it was prior to your addiction to heavy weights.

4.  Blue Heat: $10. This stuff is like Icy Hot…on crack!  It’s actually a veterinary product…but works wonders to increase sweat, and loosen up the tight spots before lifting.  If it’s intended for horses and other animals….you know it’s powerful!  Add this on, then begin the warm ups…guaranteed to get loose and ready, faster than ever.

5.  Airdyne Bike: $100-$400 used, $800+ New.  This one is going to cost you a bit more, but well worth the investment.  Hill sprints sound worse than doing a belly flop onto a pile of hot coal to this guy.  The legs are shattered for days after a few sprints, multiple torn hammys and beat up legs have left him looking for a way to get conditioning in….but, he’d rather stab his eye with a butter knife than be cause on the elliptical.  The Air Dyne is the perfect option…

You can seek out a pretty solid used one off the internet, or if the funds are available you can order a brand new one from Schwinn.

There you have it, no more excuses or shitty gifts for the meathead.  Buy him another tie and he may just hang himself with it.  Prevent suicides…buy gifts that don’t suck!

Get on it!

-Mike McNeil.

Eating Healthy, Too Expensive?

The short answer, NO.  We won’t even get into the same ol’ song about the price of poor health, medications, and tons of other issues that arise when you choose to feed your body poorly.  We’re just going to attack numbers here.

Obviously, I understand everyone has a different situation (family size, financial status, etc) but, if you’re reading this on a computer, with a roof over your head, and will drive a vehicle at some point today…you’re doing OK.

I’ll be the first to admit, eating healthier will cost a bit more than choosing your food from the $1 menu.  If you break it down to meals, and price per meals…it’s really not that expensive.  It helps even more if you shop at more than one store, and especially- pay attention to the weekly ads and specials that they run.

Good food is perishable, you should be shopping more…especially for fruits and veggies.

Here’s just a few things I was able to get recently.

2- Bagged Romaine Lettuce $2.00

1- Bag Stir Fry $1.00

1- Cauliflower $1.00

1- Broccoli $1.00

2- Bunches Asparagus $2.00

1- Bag Mini Sweet Peppers $1.00

2- Red Bell Peppers $1.00

1- Small Box of Chopped Mushrooms $1.00

99 cent Store Total: $10.00

Grocery Store Specials

10lb Medium Yams $2.07

3 1/4 lb Bananas $1.07

5 small Avocados $1.00

5lb White Onions $1.00

3lb brocolli, 2lb for $1 = $1.50

4lb brown onions, 8lb for $1= $0.50

4lb tangerines, 2lb for $1= $2.00

Local Grocery Store Total: $9.14

So, for under $20.00, I picked up a ton of good vegetables, and a few pieces of fruit.  Organic? Nope.  But, this post is for the ‘very tight budget’ folks.  There is absolutely no reason to talk about organic, non-organic, in season, locally grown, or any of that…if you simply think eating healthy is too expensive.  If you’re stuck on the drive-thru menu, and 99 cent items from McDonalds…there is no reason to talk about organic or where it was grown.  Let’s just worry about cutting the crap from the diet, then we can discuss making an upgrade to your vegetables.

What about meat? Flesh…

Eggs: (2) packs of 20 for $5.00.  So, I picked up 80 eggs for $10.00. Solid deal.  Recently, I seen an ad for a dozen eggs for $1.  If you went that route, you’d get 120 eggs for $10.

Chicken: (2) 10lb bags of leg quarters for $4.90 each.  20lbs of chicken for $9.80.  Once again, this was a special and is usually $0.99 a lb.  More than half off is worth making an extra trip for.

So, what do you use to cook with?  I usually opt for real butter, or coconut oil.  Recently I picked up a small container for $8.  Since, it’s usually just me and one other person using it…the jar below will last at least 2-4 weeks.  Keep in mind; if you look…you can find a BULK bucket of coconut oil for even less expensive.  Just do the math, what’s the price per ounce?  Just try to make it ‘organic and cold pressed’.  You don’t want to cut corners when it comes to cooking oil.

Coconut Oil, 20 oz for $8.00.

If you just can’t stand the taste of coconut oil, opt for REAL butter.  This may prove a little more difficult, since butter usually isn’t sold in bulk packages for a discount.  I don’t see many deals for better very often.  When I go the butter route, I make sure it’s real butter and try for organic…it’s usually a lil pricier.  When I can, I go for Kerry Gold.

What you don’t want to do is use some off brand vegetable cooking oil that can easily be purchased for a buck.  Stay away from the canola and other crap like margarine.  AVOID hydrogenated oils like the plague!  I’ve written a few things about canola and the whole trans fat / hydrogenated scam…click HERE for 3 articles on that subject.

Let’s review and crunch some numbers:

A ton of veggies (fruits are good, but don’t overdo them): $19.14

80 eggs and 20lbs of chicken: $19.80

Cooking Oil: $8.00

Total: $46.94

How long will this last?  It depends…are you trying to build mass or lose weight?  How much do you consume now per meal, how many people are you cooking for, etc etc?  Personally, this stuff lasted me a long while.  With a few exceptions of vegetables being replaced, you won’t need to go to the store often if you find the eggs and meat on sale for bulk.

The point is; this stuff will last you at least 2 weeks, probably much longer.  But, even on the conservative side, spending about $23 a week on food is not a bad deal.

What about the beverages?  You should be sticking to water, tea, and coffee.  For them, I will let you decide where to spend your money.  You’ll do much better buying this in bulk as well, rather than single servings where the price is going to be much higher.  Stay away from the juices and sodas.  Spices?  Once again, it’s your choice.

Even tho this post is pretty long, it’s just the tip of the iceberg when it comes to nutrition.  The options are virtually limitless.  You just have to do the work and seek out the good deals.  I am simply showing you that eating healthy is VERY AFFORDABLE when it comes to bang for your buck.  This is a very debated topic, there will be more posts coming to help keep you on track with your diet plans.

Remember; If you’re going to buy cheaper versions of items, make it your cell phone, your ipads, your clothes, and other meaningless materials.  Don’t cut corners when it comes to your nutrition.

Stay strong!

-Mike McNeil.

PS:  If you know someone struggling with food choices, forward them this article.  Better yet, hit the share button on your Facebook page and let all your friends partake in the knowledge.

11 Gifts for the BEAST on your list (or yourself)

Chances are, you’re going to buy a few gifts this year.  Everyone does it to some scale.  Some people are fortunate enough (or stupid) to dish out thousands for something you see on all those lame commercials…you know, Every kiss begins with Kay…and some people opt for the 10 pack of generic holiday cards from the Dollar Tree.  But, to some extent…gifts will be bought.

If you have a BEAST in your life, you might as well buy them something they’ll enjoy.  Or, don’t feel bad about buying it for yourself.  You definitely can’t expect your fat mother in law, or those lazy desk jockey coworkers to buy you anything cool.  Depend on them, and you’ll end up with a drawer full of ugly ties or some popcorn tin that’s going to add about 6lbs to your New Year’s Resolution come January 1.

Now that we’ve insulted your mother in law and coworkers, let’s get to the list.

1.  Sandbag and or Kettlebells. $25-$200.

It’s a great way to add some variety to your training program, and they work.  I hate using the word ‘functional’, because it means nothing.  Functional?  Like, people go around clean n’ pressing things on a regular basis, or swinging a blob of weight over and over, between their legs.  C’mon!  Forget function…the point is; they work, and they’re cool.

For Kettlebells, there are many options.  I suggest cruising craigslist or eBay for an affordable deal.  You don’t need anything ‘professional’ right off the bat.  A good deal is anything under $1.50 a pound.  For Sandbags, I highly suggest you check out The Ultimate Sandbag by Josh Henkin.  There are different levels to choose, from lite bags to beastly bags. This sandbag is very versatile, the weight can be adjusted easily with filler bags, and it comes with some great DVD workout programs and some other goodies.  Click Here -> ULTIMATE SANDBAG to check out the selection.

I also did a review of the one I purchased.  Check the article by clicking HERE.

2.  The Prowler. $250.

There will be a few extra pounds being packed on this holiday season, it just happens.  Don’t waste your time on the treadmill running in place like a dummy.  Instead, check out the prowler…this thing packs some SERIOUS intensity when it comes to conditioning.  Fat chicks use machines for cardio, serious fitness addicts do conditioning.

3.  The Sled.$160.

Same reason as above, except this one is a sled.  Just buy the pulling straps and you can pull or push this bad boy around…and it’s about $100 cheaper.

4.  Digestive Aid Enzymes by AST Enzymes. $40-$60.

After eating too much of aunt Bertha’s special fruitcake, you’re going to be farting until next Summer.  Get your body back on track with some digestive enzymes by AST Enzymes.  Used by fitness pros like Jason Ferruggia, these are the real deal…and they work!  Click the picture below to see the enzyme selection.  To sweeten the deal, use my personal discount code MMIK55 and get 10% off your order.

For digestion, go with the DigeSEB-GI.  These are awesome, especially for those that already have gut issues.  Remember, real health starts on the inside.

4b. On that same note, they also offer enzymes for joint support.  I’ve been taking them for a few months now.  They’re not a free pass to do ’stupid-shit’ with bad form, but they have reduced the shoulder and elbow pain tremendously.  For the joint support, you’ll want to go wit the Exclzyme-2AF.  Don’t forget the code, MMIK55 for 10% off your order.

Enzymes are not a ‘magic pill’, but for the serious lifter who is interested in staying healthy from the inside out, they are a must have.

5.  Vibrams 5 Finger shoes.$80-$150.

I must admit, I was reluctant to fork over the cash for these…and, luckily I got them as a gift from someone, so I didn’t have to.  After using them for some time now, I would purchase a pair with my own money.  They’re nice.  For my deads and squats, I am still wearing the flat soled Converse.  But, for regular gym use, and especially hill sprints, you’ll find me sporting the Vibrams.  I have had mine for well over a year now and they work great.  I don’t wear them around town like some people, but if you take care of them…they’ll last you a while.

6. Fitness E-books. $40-$80.

I love E-books.  They’re awesome because you can order them instantly online, and as soon as it’s paid for…BOOM, it’s in your inbox.  Save it to a flash drive, or computer CD and give it as a gift.

For that someone looking to lose some weight: 31 Day Fat Loss Cure is a great idea.  Another program that can easily be ordered thru an easy download, is Turbulence Training. There’s plenty of other options, such as DVD workouts like P90X or Insanity, or plenty of other ones you can easily watch on late night / early morning infomercials.  But…The 31 Day Fat Loss Cure, and Turbulence Training are the only ones I have used myself for fat loss.  I recommend both of em’.  Be warned, neither one of them are ‘easy’ programs.  They’re simple, but not easy…it takes dedication and the desire to push yourself constantly.  It’s probably not the best idea for that person that’s been ‘talking’ about taking a walk every night to lose weight…for the last 8 months.

For the beast on your list that’s looking to get STRONG, check out these three E-book programs I have personally tried.  1. Underground Strength Manual by Zach Even-Esh and 2. Lean Muscle Hybrid by Elliott Hulse. 3. Muscle Gaining Secrets by Jason Ferruggia. All three of these are AWESOME investments for the guy or girl who is looking to get strong and lean.  Although, Muscle Gaining Secrets is designed more for the ‘hardgainer’ who has issues putting on weight.

6.  Foam Rollers. $20-$50.

Trust me, people hate spending $30-$40 on stuff like this.  But, it’s needed if you’re going to be banging heavy weights.  You gotta stay healthy to stay strong.  Whoever the fitness enthusiast is in your life, they’ll definitely be grateful for this one…now, you just have to get them to actually use it.

7. The Rotater. $60.

This one is perfect for that guy or girl with shoulder problems.  I received this for a contest I won online.  If you know me personally, you know I have some shoulder issues.  I will admit, I don’t use it as much as I should- but, it has dramatically increased the ROM on my left shoulder.  I did physical therapy, and rested for weeks…and once I started using this with the foam rollers and stretching, I’ve been back to pushing heavy weight above my head.  Like the above, nobody wants to fork over the cash for rehab tools…but they’ll appreciate you even more if you do it for em!  Click on the picture below to find out more about the Rotater.

8. Power Tower. $75-$150.

You can now do pull ups, push ups, knee raises, and dips, all in one location.  You can find them with assembly required at most sporting good stores, or browse craigslist for one already put together for a few bucks cheaper.

9. Jump Rope.  $2-$30.

Nothing says ‘get off your ass and do something’ like a jump rope.  You can opt for the cheaper version, found at any store, or you can go with an adjustable weighted one, or speed rope on the high end.  If you’re a newbie, I would say stick with the lower end ones and work your way up.

10. Chalk. $10-$20.

Now, you’re talkin’.  If this is on the list, you got a serious lifter you’re buying for.  This stuff won’t be allowed at your local ‘fitness club’, so make sure he or she is doing some garage training, or at some place where they want you to train hard.

11. Personal Trainer. $100-$500.

Ok, so you tried everything else but they just won’t get their shit together and work out.  Hire someone to help.  Depending upon many factors, mobile, bootcamps, experience level, and the amount of sessions…the prices will vary.  These days, you can even find one online and get an internet based trainer.  The options are endless…but, if you’re in my area, I’d be more than willing to help!

Well, there’s a few ideas.  No more ties, fruitcake, pajamas, socks, or the other average…lame, gifts you’re used to giving.  Or, do yourself a favor and pick one from the list to make sure you’ll be getting at least one cool gift this year.

Merry Christmas, beez in peez! Enjoy!

-Mike McNeil.

PS: If you found this list useful, or just like forwarding emails…do me a favor and send it to a few friends.  Better yet, hit share on your Facebook page and spread the love to your homies!

Thanks!

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