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.

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.

So..you wanna lose some fat?

Fortunately, I have some new clients… And, like most of America, they’re simply trying to do the #1 fitness related goal there is: LOSE SOME WEIGHT.

I understand.  Not everyone loves the training that leaves you blue in the face.  Not everyone loves the training style that requires you to be just a tad demented, or even somewhat ‘whacked’ in the head.  Purple yoga mats and shiny dumbbells are fine for some people.  I’m not here to judge.  Actually, it’s a good idea…you gotta start somewhere.  It’s been said, “you cannot train to get in shape…you must first get in shape to actually train.”

Anyhow, enough rambling…on with the show.

Here’s a few personal tips on how to make your ‘weight loss journey’ actually produce some long lasting results.

1. Keep a HAND WRITTEN journal of all meals and snacks. Include what you ate, what time you ate it, and your mood before and after the consumption.  Studies show an alarming success rate for people actually keeping journals vs. those who do not.  Why ‘hand written’?  Because people get distracted too easily on their phones, computers, or whatever else you use.  Just use a damn notebook and a pen, it’s simple.  Keeping a journal sound too hard?  Really?  Well, good luck being obese in your 50’s and 60’s…let me know how tough that is.

2.  Hand write your goal in PRESENT TENSE. Keep this in your wallet, purse, car, or some other place you can view it often.  Make it descriptive, and make it have meaning.  View this goal at least 3 times every, single, day…

3.  Move, then move some more. These are old…but they work.  Take the stairs.  Park further away from your office.  Take a walk after dinner.  Play sports with the kids.  It’s not a bad idea to invest in some dance dvds or something of the sort that you enjoy.  The idea is to get more activity than you did before.  Do not think exercising twice a week is going to cut it.  The bottom line is; you gotta get out of that ‘couch potato’ mode.  MOVE MORE…

4.  Meditate, pray, and sleep. You need to ‘de-stress’ yourself.  Stress promotes belly fat, and it’ll kill you.  If you’re not getting enough sleep, your goals will be greatly hindered.  Yes, I know…life can be a bitch sometimes…but it can always be worse.  Stop freaking out so much.  ***note to self: must remember this one***

5.  Avoid pukers. These are people that will try and bring you down.  They make the process even tougher, but much more rewarding.  They watch to see how it’s going, then jump all over you when things get a little tough.  They’re the ones trying to get you to eat crap, and tell you it’s fine to miss a workout, or two, or twelve.  The worst kind?  The ones that actually see success in your work, only to say things like ‘it won’t last, it’s just temporary’.  It stems from jealousy.  The only way to shut them up is to not say anything, work hard, and hit your goals.  I’m not telling you to join some crazy support group, but it is a good idea to hang out with like minded people.

Food tips..

1.  Eliminate FLOUR and SUGAR. This is the one that people look at me like im crazy when I explain it.  TRUST me on this one…eliminate the flour and sugar and you will see results within just a few short days. I don’t really care if it’s “organic” sugar and flour either…that does NOT matter.

2.  Eat 2 SALADS per day.  Green, fresh salad. Don’t dress it up with a ton of cheese, croutons, and creamy sauces.  Instead go for just a few (preferably none) croutons, and extra virgin olive oil (EVO).  Keeping the oil ‘organic and first cold press’ is also a solid idea.

3.  Get in the HABIT of drinking allot of WATER. Start here: BW divided 2 = ounces in water per day.  “I don’t like water, Mike.”  To that I answer, too bad…you need it.  Or simply, do you like being fat? I didn’t think so…

4.  Add 30 nuts to your diet per day. Cashews, almonds, walnuts, pecans…pretty much any kind, except peanuts.  15 with each salad would be a good idea.  Most people tell me they have too much fat.  Once again, trust me on this one: it’s not the dietary fat you need to fear.  Natural dietary fat is good.  It’s the processed flour and sugar you need to avoid…not fats.

5.  Eat more earlier (preferably breakfast) and less later in the day.  When it comes to carbs, such as rice, potatoes, and the flour and sugar we discussed…either eat it earlier in the day (preferably for breakfast) or following your daily workout.

Start using these tips NOW…and you’ll get your weight loss journey off to a good start.

-Mike McNeil.

Changes, this time the diet.

Change is usually good.  Well, sometimes…ok, not always.  Some change is short term, some long term.  Sometimes you need to ‘bite the bullet’ and change something to resolve an issue.  Other times, change is a short term solution…but can be destructive if it’s kept long term.  Sometimes change must be gradual, and eventually turn into a long term solution.  Anyhow, you get my point.

Change is change, it’s doing something different.

The change I’m speaking of is more of the ’short term solution’ that I don’t plan on taking on for too long.  It’s time to try a ‘new experiment’ on myself.  Nothing that has never been done before, just something I have never tried.  Much of it, you’ll see, goes against many of the beliefs I have posted about in the past.  It’s something I plan on doing for the next 8 weeks, then cutting it back again.

Intro the ANABOLIC DIET.  Click here–>>> for the Article by T-Nation.

Lots of MEAT, FAT, AND PROTEIN.  Nothing new, right?  Just another Atkins or Low Carb Diet in disguise?  Maybe, who knows…  From what I’ve read, it’s not.  See, the Atkins, or Low Carb way of life is usually meant for the fatty bunz that needs to lose some weight…the end.  It was never intended for the serious athlete, or someone that tosses around hundreds of pounds of iron…for fun. Now, it seems, if you do this one correctly…you’ll not only cut some fat, but also pack on some slabs of muscle.

Take caution; make sure you look into this type of eating and see if it compatible with you.  Everyone is different, and it can seriously cause some problems if you’re not ready for it.  I am ‘experimenting’ and really cannot see myself doing this for a very extended period of time.

Personally, I have been on it for 3 solid days now.  The first couple of days, I had a headache…a little mental fogginess.  If you’re a ‘carb-head’ it’s going to be like trying to kick the crack…not like I’d know!!  I should also mention, I was constantly shi**ing (TMI? sorry folks).  But, it seems my body is adapting to it now for the most part.  I still have a few issues, but things have been much better this day.  Mirror wise, I am seeing a change already…and I have moved down a notch on the belt.  I was ‘in between’ notches for months, but I finally broke the last notch in and seem to have tightened up in just a few short days.

To those wondering, here is how it breaks down:

First,  multiply your weight by 18.  For example: 175lbs x 18 = 3,150 calories

Monday – Friday I will follow a % split of 60-35-5.  Fat, protein, carbs.

Saturday and Sunday, I will go with 60% carbs, 30% fat, and 10% protein.

There is also other things you should be aware of, including supplements like fish oil, and fiber pills.  Lots and lots of water, to flush the system and help the kidney / liver.  That much protein and fat can cause some issues with the digestive system if it’s not ready for it.

How can you track all this?  Simple…pictured below, you’ll find the latest and greatest invention for tracking progress…or lack thereof.

Since, I am not the ‘write’ of this diet, I will not get into all the details.  I provided a link that will give you further details, and there is another book mentioned you should look into if you’re thinking about this shift.  If you’re interested, look into ‘The Anabolic Diet’ by Dr. Mauro DiPasquale.

So far, I am liking it…I am eating enough meat to give a vegan a heart attack…good times.

It’s just the start, stay tuned for further progress and details.  Once I have more to report, I’ll give my official thumbs up or thumbs down on this one.

The goal: It’s time to trim the waistline, and pack on some slabs of muscle.  I plan on jumping the numbers for the squat / deads / upper body press numbers in the next few months….in a major way.  If you read up on the diet, it claims to stimulate an anabolic effect.  Basically, using food as steroids.

Bigger muscles (hypertrophy) and a smaller waist, who doesn’t want that?

Stay tuned…this should be interesting.

-Mike McNeil.

PS: Speaking of changes, that’s not all taking place.  We’ve hit a crucial point on this crazy adventure I’ve decided to try and make a living off of…let’s keep pushing forward, or fold for good.  Stay tuned.

Get Some Sleep, Dummy

Sleep is probably the easiest way, but most overlooked, way to getting the most out of your training sessions.  In a society filled with on the go people, Blackberrys, Ipads, and countless other ways to stay in go-go-go mode- stress and adrenal fatigue have become a huge problem.  There is no easy fix, but here is a few ways to help get your ass some good quality sleep.  Keep in mind; just by following a solid diet and getting plenty of quality sleep…will get you plenty of health benefits that exercise cannot.

1.  Bedtime Cocktail: Melatonin and magnesium before bed is an awesome sleeping pill.  It also has many other benefits.  Charles Polquin has an awesome article on all the benefits of Melatonin, to read it CLICK HERE for the ARTICLE. Magnesium is another great supplement to include.  Getting better sleep is just one of the many benefits.  For those interested in building muscle and raises testosterone levels, it is definitely something you should include in your daily supplement regiment.  Charles has another article just on magnesium, read it by CLICKING HERE for the ARTICLE.

2.  Use the bathroom: Common sense, nobody likes to wake up and have to pee multiple times during the night.  This may begin to happen more as you age, but getting it out prior to bed may help keep you asleep thru the night.

3.  Turn off the TV and especially computer at least an hour before bed: I admit, I don’t always do this.  But, being in front of your PC right before bed will stimulate your brain and can keep it running for a while after you’re already asleep.  So, get your computer crap done early and shut it down an hour or two before bed.

4.  Meditate and / or pray: This seems to help many people get to bed fast, and stay asleep.  But, if you’re not into the ’spiritual’ stuff, try number 5 listed below.

5. Read: It’s probably best to read something relaxing.  Don’t read anything that’s going to keep you up guessing what vampire is going to kill what lover next, or vice versa.  Actually, try not to read those books at all….they’re pointless.

6.  Keep all electrical devices as far away as possible: Move the alarm clock, cell phone, and any other ‘plugged in’ devices away from your bed.  If you use one for an alarm, even better…now you have to actually get out of bed before hitting the long snooze button.  I realize this sounds crazy, but the electrical current does interfere with your sleep patterns.

7.  Dark room, sleep in a cave: Street lights, the moon, and any other source of light is definitely going to get in the way of a solid night of sleep.  Invest in some good blinds…or at the very least, throw a blanket over the windows to keep the light out.  However you do it…just make it dark.

8.  Eat a lite dinner: Eating a heavy meal right before bed is just going to consume a ton of energy to digest it all night.  This is the reason you wake up feeling like crap after a huge night out accompanied with a fat dinner.  You may be asleep, but your digestive system is working 24/7.  You need to give it a break during your resting hours.  Devouring a ton of carbs, fats, and proteins…then trying to sleep is not a very good idea.

9.  Train earlier in the day: Yes, I realize this is not always possible for everyone.  For most of you, your body will adapt to the time you train.  But, if you can help it…definitely get your training done earlier in the day.  Training at least 3-4 hours before it’s lights out is a good idea.

10.  De-stress, visualize good things: Here’s another ‘wishy-washy’ idea that most will dismiss.  Get the problems and stress out of your mind before laying your head down on that pillow.  Take your problems from the day, release them….then, visualize them being resolved.  Visualize only good thoughts prior to bed.

Bonus Tip: Invest in a quality bed and pillow.  I realize these things can be damn expensive.  I am also a thrifty shopper, and hate spending 10x the amount of money you can get a cheap bed for….but, if you consider that you’re spending about 1/3 of your life on this thing…it becomes a good idea.  Do I have one I can recommend? No.  Different things work for different people.  Do some research and find one that fits your needs.

I realize some of these tips may be harder to accomplish than others.  I also realize some of them seem ‘wishy-washy’, but most have been backed by plenty of research from others before me.

So, there’s 10 tips to help you sleep better.  If you’re the type that is always complaining about sleep quality…or can’t get to sleep without a Unisom or some other pill…you might as well give it a shot.  Besides getting hammered to the point of passing out…we’d love to here some of your favorite ’sleep tips’ as well.  Drop a comment below, and thanks for reading!

-Mike McNeil.

Week 2, Day 3…and 3 nutrition tips.

Day 3 came, and following the day of deads at the dungeon something was glaringly obvious…I NEEDED to rest and recover.  Now, this is not what I had planned on doing…but the aftermath was too much to deal with.  Now, before you start ridiculing my numbers and whining about others doing 700+ deads…keep in mind, this is NOT something I have been doing for decades, I’m about 170lbs on a good day…nor, am I a 22 year old athlete.  This was a new level for ME, and I could feel it.  However, this also exploited another huge weakness of mine:  I needed to rest, sleep better, and the nutrition needed to be completely dialed in.  I also had to look at my short term training plans and make sure I could work in everything I needed to without being too busted up to train.  You’ll find it easy to do conditioning all the time and stay at the same weight load session after session, never really pushing yourself.  But, if you want to make some serious gains and continue to climb the PR ladder…you need to be smart about it.  I have some work to do…

Day 3 simply consisted of walking about 1.5 miles, then 30 minutes on the air-dyne.  30 minutes between level 1 and 2 the entire time.  It was very mild, less than mild.  I did it simply to warm up the body and stretch out.  Seriously, I didn’t even break a sweat.

Now, let’s move into the nutrition portion of this post.  Note: If you’re simply looking to lose 30lbs of fat, this is probably going to bore the shit out of you.  Listen, if you need to lose that much fat…I say just keep doing the basics, dial in your dieting and keep on moving.  Soon, the weight will come off.  I’ve done it before, coming down from 225 of blubber to the 170 I’m at now…losing weight is just not as hard as working up to a new PR consistently and building serious muscle.

Let’s break down the video below, found on youtube by bodyNutrition.

Let’s briefly break these tips down.  In this post, we will cover the first 3.

1.  Remove food sensitivities you may have, such as wheat, gluten, and dairy…(also mentioned in the video is soy and eggs) You have to understand, many people have food sensitivities that may not be obvious.  But, if you find yourself with digestion issues, or constant aches and pains, even sleeping issues…chances are, you need to work on this.  Personally, I enjoy eggs on a regular basis, and I seem to do just fine on them.  But, the other ones mentioned…not so great.  There are tests you can have done to reveal these sensitivities.  Unfortunately, I don’t work with anyone that performs them.  If you find yourself with any digestive issues, you should at the very least, cut them out for a week and see what happens.  Yes…a week.

I realize this seems like a difficult task.  But, I should also mention; food sensitivities break down the immune system.  So, if you find yourself with the flu or a cold all the time…it will definitely be worth while.  Even if you’re eating high quality foods, and supplements, digestion issues will simply clog you up and prevent your bodies from absorbing them.  Find out what’s fu**ing you up, and you’ll be glad you got rid of it.

2.  Learn to cycle your carbs. By now, you should know that foods such as; pasta, rice, potatoes, and the sort…all pack HUGE amounts of ‘energy’ in a small serving.  Once again, if you’re simply trying to lose a bunch of fat…AVOID THESE foods.  For sports performance, muscle building, and recovery…you can use them.  But, you need to learn how to cycle and use them properly.

Personally, I have been loading up on more carbs lately.  Especially an hour after training.  There was a time in which I would just train on an empty stomach.  Recently, I’ve added a bagel or something of the sort about 90 minutes before training.  I immediately noticed better sessions.  There are many ‘programs’ available out there that beak down carb cycling.  They recommend cycling days, on heavy training days…and lighter on others.  And, it all depends on your goals and current body composition.  But, since I haven’t experimented with any yet…I cannot honestly recommend them.

For now, let’s keep it simple: On just ‘cardio conditioning’ days…go very light.  Even training on an empty stomach or fasted state.  On heavy weight day, eat a little something before training.  60-90 minutes before works best for me.  After training, try waiting about an hour…than have a full balanced meal, including some carbs…such as, pasta, rice, or even a bagel.  It is VERY important to eat around your training goals.

Last, but not least…STOP eating a shitload of carbs for dinner…right before bed.  If you plan on sleeping within a couple of hours, why would you load up on energy?  All you are telling your body is, “Get fat.  Please store this as fat.”

3.  Fish, fish, fish!  Eat more fish, and grass fed beef. People simply do not eat enough fish.  Why?  Because, it’s not always available at fast food outlets…and others just don’t make an attempt to prepare it.  It’s very important to balance omega 3 and 6 fats.  Not a big fish eater?  At the very least, grab some high quality fish oil capsules.  There’s not enough room on this page to list all the benefits, nor do you have the time or patience to read em’. So, you do the research for yourself.

Grass fed beef?  It’s not always going to be easy to come by.  You’re going to need to find a store that carries it.  For now, click HERE >> EAT WILD and you’ll find an online directory of stores that carry this nutrient dense food.

Well, there you have it.  In the next post, we’ll cover the last 2 tips and go over some rest and recovery tips.

Until next time, STAY STRONG!

-Mike McNeil.

Meat, Sugar, Glue, Ammonia, Tape, and a Workout

Good morning beez in peez!

I must admit, this last month has been very, very, trying on every aspect you can think of.  It’s been almost a full 3 weeks since you’ve heard from me, and that is completely unacceptable!  Have no fear…I am committing to at least a post every other day for the next month.  Enough with the excuses and promises, let’s get on with the show.

Today, we discuss some recent finds with sugar, meat, and a new approach to eating.  We will also go over a couple of products that have actually been tested, and passed the test.  And, of course, a do it yourself workout for all my beez in peez doing the freestyle fitness thing!

First off, let’s go over a couple things about sugar.  Yeah, yeah, I know…it’s not good, it makes us fat, etc, etc.  But, it may be worse than previously thought.  With our western diets, and obesity, diabetes, heart disease, and cancer, all being at insanely high levels…it is worth taking a look at.  You will always see the ‘research has not been done long enough to be conclusive’ statement in almost all articles and videos, but those that choose to ignore it…do at your own peril. I should also point out; over the last 50 years, the consumption of sugar per person has sky rocketed.  Especially, the last decade.  The USDA says we, as Americans, are now consuming roughly 90lbs of sugar per person, per year.  What’s this mean?

This means, in terms of disease and health issues, that in the 80’s, 1 out of every 7 people were considered obese, and there were roughly 6 million diabetics.  These stats hadn’t changed very much over the previous 2 decades. Since the peak of sugar consumption, we are now seeing 1 out of 3 people as being obese, and over 14 million diabetics. Trust me; this is very good for pharmaceutical companies, but very bad for the general public.

Please note; I am not claiming to be a ‘holier than thou’ person, and have a very significant sweet tooth.  But, I have done some research, and continue to learn and work on the problem every day.  This brings us to the first 2 links I embedded below.  The first is an article by the NY Times, and has rapidly become one of the most searched articles every published by the NY Times.  It is quite extensive, and I am sure surpasses most of our attention span windows…but once again, it’s your body. You can find the article by clicking here >>> Is Sugar Toxic?

I should also mention, or warn, that Aspartame (found in almost all diet sugar free garbage) is sometimes being called “Amino Sweet”.  You all know how I feel about the sugar free, aspartame crap.  No?  Do yourself a favor and read the article I wrote a while back by clicking here >>> (E951)

What about High Fructose Corn Syrup?  It’s crap, even worse.  Guess what?  Name change!  Be on the look out for any ‘Corn Sugar’ and ‘Corn Syrup’ ingredients.  Avoid it like the plague.

Below is another good little video to check out as well. The catch?  It’s about an hour and a half long.  Yeah, yeah, I know…busy, busy, busy!  But, the next time your not consumed by your 795 calorie frappa-crappa-coffee-milk shake, and playing with your Ipad…my bad, I mean, Ipad 2….do yourself a favor and take a lil looksie. Heck, you could even watch it on your new Ipad, or crackberry, 9G Iphone while your spinning your gerbil legs on the treadmill.

I have watched it, more than once.  Huge amounts of info here.  Keep in mind, I have also posted about other ‘movies’ or documentaries you should check out as well.  Monsanto, artificial sweeteners, the source of your foods, and a couple others just to name a few.  I have also watched these more than once.  It’s just ‘my thing’ though, I don’t expect everyone to be interested in it.  Then again, I never understood how so many people can religiously watch TV program after program, and be so excited about what the American Idol judges say each week…but NOT GIVE A SHIT, about real things affecting your daily life. Wakey, wakey,Mr. Sheeple.  Click here >>> and check out the other videos when you have time.

Ok, ok….enough about the damn sugar, Mike…we get it!!

Gotya! Loud and clear. Moving on….to meat!

No lettuce for you, hold the onions…Ok, how about some Ammonia in your burger?

Ok…But, but, it is put there in order to kill E. coli and salmonella.  Great, so it’s either some beef blended with a side of ammonia, or take your chances with the latter two? Personally, I would rather have none of the above.  What ever happened to the days of our folks eating raw eggs and beef?  No!  We did not ‘discover’ this was bad for us; nobody made any scientific milestones- we actually just got extremely shady on the production side of meat, and all of a sudden…this didn’t seem like much of an option any longer.

But, but, Mike…I don’t eat fast food…or any of the other junk this beef is used in Really!?  It is found in most grocery stores, school lunches, and fast food chains all across America.  Read the article linked below…you’ll be ‘pleasantly’ surprised to find out what type of regulations these beef producers have to abide by. Or, lack of regulations…the beef industry is a ‘beefy’ thing, nobody wants to challenge.  Shit, with the whopping few dozen readers I have here, they may want some restitution for bad mouthing em!  Then again, they can just hop in line behind the IRS…..bastards!

Click here for the Ammonia article>>> My Big Mac smells like window cleaner!

Find grass fed, organic beef.  End of discussion.

For the ‘non-readers’, here’s a short video with Jamie Oliver showing some of it…he’s that cool, school lunch, guy.

Oh, but you don’t eat burgers…

Well, steak, the expensive stuff, select cuts, rib eye, blah blah, or whatever else it’s called.  Guess what else?  There’s another dirty secret many meat plants, butchers, and restaurants don’t want you to know.  I think you’d probably want to know if your ‘prime cut steak’ was actually….well, ummm, real!  Or is it simply a bunch of bits n’ pieces slapped together with ‘meat glue’ and sold as the top of the line stuff?  See, meat scraps cannot be sold as whole pieces of meat. Who cares?! Glue that shit together!

Just something else to piss ya off, it’s banned in many other countries….but not here in the good ol’ US of A.

Did you just say meat glue?  WTF?! Mike, you’re seriously losing your mind now.

No, really…check it out below.  Another awesome video for your viewing pleasures!

Anyone else getting really hungry right about now?? Yeah, me too!

When you buy meat, ask questions.  Find someone, or if a big chain market…find a number to call.  If you can’t get any answers from your questions, find a store that is willing to discuss their food (you eat) openly with you.

Best case scenario; find a local farm that sells organic, grass-fed, meat…and buy from them.  This is not always an easy thing to do, but that’s what google is for. Moving on….

Part II: Products

Ok, on to the second part of today’s lesson…here is a couple of products that have actually been shown to work.  Credit is given to The Five Tribe blog, whom dug up all this ’scientific, clinical’ data.

Forget about the Breathe Right strips, endorsed by Jerry Rice…or the Power Band bracelets, endorsed by Shaq…then again, we’re smart enough to figure out most of these lame endorsements are obviously just for the green $tuff.  I wonder who will endorse the shake weight first.

Anyhow, the 2 that made the list of actually showing some benefits….(drum roll please) are, KT Tape, and compression clothing, such as Skins, and Under Armour. Both products became very popular after the 2010 Crossfit Games.

First off, the KT Tape, was shown to have a significant impact on people with shoulder impingement syndrome…but, the trick is the applying of the tape itself.  So, before you run out and pick some up, you may want to have some knowledge in applying the stuff.  It’s not the easiest thing in the world to do, but is doable.  The KT Tape website has detailed instructions on how to do it, the tape comes with instructions, and they even offer ‘taping certifications’ for trainers and other athletic assistants.

KT Tape was designed to be used in therapy to relax overused muscles and in rehabilitation to facilitate underused muscles. Advocates claim that the wave pattern found on the tape’s adhesive has a lifting effect on the skin which can reduce swelling and inflammation by improving circulation and reduce pain by taking pressure off pain receptors. The elastic properties can also be utilized in a mechanical fashion to limit or encourage a specific motion at a joint.

So it works…but, you need to learn to apply it correctly.  Or, it’s a waste of $13 for a small roll.  And, what about the compression gear?

Basically, multiple studies have shown the gear to be extremely beneficial if worn immediately AFTER a heavy workout.  Catch that?  It works if worn AFTER the workout.  The same studies, and many other have shown it to have no real value during the actual workout.  Unless, of course, you’re only goal is to show off your six-pack- or sport some cool looking knee-high socks.

So, basically- the tape will do it’s job during the activity if applied right, and is designed to last for a few days applied to the skin…assisting in recovery, and the compression gear is most beneficial if worm immediately after the training.  Both seem to help in recovery.

Is it going to help get your bench from 225 to 315 in 30 days? Well, that’s still pretty doubtful!

Part III: Here’s your workout.  You’ll need  kettlebell, and a jump rope for this one.

*  25 swings

*  50 jump Ropes

*  20 yard bear crawl

*  20 lunges (no weight)

*  10 up-downs to box jumps (on to a bench)

*  10 V-ups

*  Run (not sprint or jog) 100 yards

Repeat 4 or 5 rounds as fast as possible, rest when needed.  Don’t sprint on the first part, because that comes next.

*  20 swings

* SPRINT 50 yards

* Jog back and repeat 10 times.

Part IV:  A new way of eating.

Well, to put it bluntly…you need to stop believing this ‘eat 5-7 small meals a day’ crapola.  If you’re eating properly, for your body type, you should easily be able to go 5 or 6 hours between meals.  You can do this WITHOUT any snacking as well. 

How?  It’s simple;  you need to eat for your own METABOLIC TYPE.  What’s that?  Well, we will discuss this topic in the next post in much more detail.  And you guessed it…I recently finished a 6 week course on this new way of eating for optimal health.  I am very excited to begin using this on clients, and helping my beez in peez achieve the results they truly want.

You’ll soon find out why so many different diets have failed for so long, and why thousands of diet books being sold each year are completely useless for creating a healthy, strong, body.  That’s for the next one…

Until then, STAY STRONG, folks!

-Mike McNeil.

HEALTH TIPS to keep you BEASTLY!

Today we’re going to talk about some simple things you can do to keep yourself healthy, all around.

Here’s some tips for….

1.  Shoulders: These are a problem for me, and many other people.  Here is a quick thing you can do to keep them healthy.  Try these before, and after a workout…and it wouldn’t hurt to do about 30-50 reps of these each day.  I try and do them in the mornings, and before bed.  Shoulder dislocations, and band pull aparts.  Once you get really good at them, you can step up to the broom stick, or a pvc pipe.  For now, just start off with a simple resistance band.  Check the video below…

2. Kidney, liver, and all around digestive system jump start for the day: Start the day off with 2 cups, 16oz each, of good quality water.  Do this as soon as you wake up.  Make sure it’s quality water.  At the very least, don’t drink it straight from the tap…unless, you have a solid water filtration system in place.  I won’t get started on different bottled water companies, and which to use and so on.  That’s another post, just in itself.

3.  Digestive system: It seems the more people I meet, and train…the more I realize digestive problems are a huge issue with many.  Try picking up some quality digestive enzymes. Once again, I won’t go into details about brand names and product types. (I will soon start recommending, but not yet)  Not saying I recommend them, but- personally, I have used Garden Of Life products and they seem to be pretty good.

4.  The Flu: Actually, the tip is to avoid it.  I don’t get flu shots, and I don’t get sick.  Try taking an extra 1000mg of vitamin C per day.  Stop running to your doctor for a flu shot, then back to the doctor once you get sick.  I’m not saying flu shots are just a huge fraud…but…OK, maybe I am.

5.  Joint Pains: Maybe you have arthritis, maybe you don’t.  You can take some crazy pill that promises less joint pain, or see some therapist that will give you a bunch of rehab exercises, or maybe dose up on NSAIDs that tear up your liver and kidney…or you can just cut out a few things from your diet.  If you suffer from chronic joint pain, or actually have arthritis…I highly recommend cutting out the following things from your daily eating habits: Aspartame, and other artificial sweeteners.  MSG.  Sugar, and high fructose corn syrup.  White rice, and white bread.  Caffeine, including- coffee, tea, sodas, and chocolate.  Yeah, I know…that’s a shitty one.  You should also be very cautions of dairy, gluten, and yeast.  Just another reason to avoid milk, and breads.  These aren’t guaranteed to rid you of pain immediately, but taking pills is just a way to relieve the symptoms- not the problem.

Here are a few other things you may not be using as food medicine to keep you functioning at 100%, but should be…

1. Turmeric: This stuff has been around forever and the list of benefits is too long to list.  I should note, the properties in turmeric work best when cooked with in oil.  It’s one of those things where you need one with the other…so, don’t bother running out and buying some turmeric extract in capsule form.  Remember; it is always best to get nutrients from FOOD…but, some supplements will help out as well.

2.  Ginger: This one has a ton of benefits as well. Boil this with your tea, or use as a natural breath freshener.  For a simple cold remedy, you can boil some of this with water and raw honey.  I recommend buying this fresh, and peeling it yourself.

3.  Coconut Oil: This stuff is good!  There are plenty of reasons to incorporate this into your diet, but here are just a few. 1. Most dietary fats are not used fast enough for energy, but are usually stored as body fat for backup energy.  Most people never need back up energy.  This stuff (because of it is mostly medium chain triglycerides) is metabolized like a carb, and is used to create energy for the body almost immediately.  It wouldn’t be a bad idea to use it in a pre-workout meal, or even shake.  2.  Using 1 tablespoon per 50lb of body weight per day will equate to the amount of medium chain triglycerides a baby gets naturally from mother’s milk.  Yet, benefits from just 1 tablespoon per day are plentiful! 3.  For the ladies (or guys that care) it can be a great way to improve skin complexion, dry, flaky hair, acne, and even sunburn.  For the external results, it’s best to apply it directly on the areas affected.

I should also mention, in cultures where this stuff is the main source of oils…heart disease is almost non-existent.

I will have a full post on this stuff very soon.  It’s time we get off the crap oils and stop believing the non fat and fake fat, margarine, spray butters, and other chemical bullshit you’ve been falsely told was better than fats.

Here’s 2 more things you should look into on your own as well.

1.  Probiotics: Why?  Like fats, bacteria has been beaten up and abused falsely many times over.  What’s the first thing that comes to mind when you get sick, or get an infection of some sort? Bingo, antibiotics!!  Of course, they have their place and are needed…but as a society, we use them way too much.  Alexander Fleming (the man who discovered penicillin) warned that overusing this ‘miracle drug’ would actually lead to problems with resistant bacteria.  Nobody has listened….  Walter Gilbert, a professor at Harvard, and a Nobel Prize winner- also states, “There may be a time down the road when 80-90% of infections will be totally resistant to all known antibiotics- and, this is a chilling thought.”

The body creates natural (good) bacteria that is designed to protect us.  The problem is, every doctor wants to prescribe antibiotics for everything under the sun…and, most animals are pumped full of antibiotics to keep them healthy enough for slaughter time.  Instead of treating them well and feeding them what they should be eating, they get dosed up with antibiotics to save money.  So, even if you’re not taking the ‘21 day supply’ prescribed by your doctor…you’re more than likely consuming it with your foods on a regular basis.  This is NOT a good thing.

2.  Hemp Protein: No..you won’t get the same results from smoking a dooby.  I’m talking organic, hemp protein powder.  Why?  Hemp protein contains all 10 essential amino acids, anti-inflammation properties that help repair soft tissue- which is VERY important after exercise.  Hemp protein is also one of the easiest proteins to digest…and, digestion is crucial.  This is especially true after intense workouts.  So, leave the ’soy protein isolate’ crap alone, and pick up some hemp!

Summary:

I am not telling you to run out to your local tree hugger health food store and purchase $436 worth of products.  Try some different stuff out, see what works best for you, and go from there.  Also, you are most likely reading this from your computer…and thru the internet.  Do some damn research, would ya?!  Stop buying into all the latest muscle mag articles, which are filled with ads and bullshit claims to sell products.

If you do decide to purchase supplements, whether it be pills or powders…do more research.  Read labels, and beware of ‘fillers’.  Fillers are ingredients in dietary supplements that are used to bulk up the product (think illegal drugs mixed with another substance to increase the amount) or to help blend it with other liquids.  Some common fillers to look out for are Lecithin, apple pectin, apple fiber, brown rice germ, and barley malt.  Make sure you read labels on everything you buy, or you may get a bunch of fillers and less of the good stuff!

The FDA doesn’t exactly do a great job keeping food corporations honest with claims found on the package….and, being that it isn’t even regulated very tightly(or at all)- it’s even worse in the supplement industry.

Remember, if you’re fat, weak, lazy….and sick, you can’t train like a beast!  Go get your health on!

-Mike McNeil.

PS:  I am not one to blindly recommend products for the sake of a commission, but I will soon start listing specific brands I have tried and tested myself.

PS2: Please forward this to anyone you think this may be helpful to!

Six ways NOT to fu#* up your diet.

It’s early, I am a little beat-down from yesterdays workout…and the deads and squats the day prior…and I gotta hit the freeway traffic- so let’s get straight to the point.  I’ve never been one for small talk, and I don’t have anything to sell ya…so here we go!

1. Pack your lunch.

We’ve all heard or read this one before.  Make your lunch the night before, cook for a week, etc.. just get it done!  When you bring a good lunch into work, you’ll end up saving a little cash, and a few hundred calories.  When this tip is actually done on a regular basis, it pays off very nicely!

2. Shop for less, shop more often.

Real food goes bad.  Most garbage meals will last weeks in a freezer or shelves.  Real food, like fruits and vegetables, rot pretty rapidly.  Stop by grocery stores for sales on a regular basis.  If you’re buying enough to last a whole month- you are buying a ton of crap.

3. Eat nuts before meals.

Research shows this offers satiety.  The fats (these are good fats) in the almonds is what satisfies the hunger. The tough part is not pigging out, then eating a full meal. Eating 7-10 RAW almonds 20 minutes PRIOR to your meal should be enough to get the job done.

4. Eat only nuts and fruit until lunch time.

This one came from my boy, Vic Magary.  It is an excellent tip when you’re trying to lean up.  I know, I know, popular belief is that breakfast is a must have.  However, I have found this an excellent way to get the food burned off from the night before.  Most people choose a bagel and coffee for breakfast, so this may be a good idea for most.  I must warn you; if you are the type that NEEDS breakfast…and this will cause you to go into ‘overeating mode’ the rest of the day, then skip this tip.

5. Choose ONE day per week for cheats.  Then, have at it like a maniac!

Seriously.  I can speak from personal experience here.  For the most part, my diet is very clean.  But, from time to time, I will have some of this, a little of that, a piece here and there…and it all adds up very quickly.  If you want supreme results; choose ONE day per week to have a day full of cheats.  Stick with it.  Make ityour booze and pizza night, or your half gallon of ice cream day, or your 6 Krispy Kreme glazed lard circles day…whatever.  Just stay on track the rest of the time, and one day is not going to ruin you.  Actually, if you keep the diet clean…the one day will probably make you feel so crappy you will begin to NOT want the foods that are ruining your hard work in the gym.  Try Sunday thru Thursday as your strict plan, then use Friday and Saturday to screw up.  See?  I just gave you two days..

5b.  Train on your cheat day, or one of them if you choose two days.  You can’t outrun a donut, but it’ll lessen the effects.

6. Choose ONE day per week to be meatless.

Trust me, it works.  Eggs are ok for this day.  Preferably, boiled eggs.  FOr my non meat eating beez in peez, make it a non ‘grain’ day.  Yes, eat vegetables only.  Ya know, vegetarians…yeah, they’re supposed to eat vegetables.  It’s not grain-atarians…or bean-atarians. V-E-G-G-I-E-S.  No, it doesn’t have to be Mondays, either…

There are countless others, but since we already titled it…we must stop at 6.

Until next time beez in peez, keep drinking lots of water…and get your sleep on!  And, always; stay away from food serving windows.  Ok, there’s three more…

-Mike.

Time to Lean and get healthy

Sorry beez in peez, not too many jokes in this one…and even fewer funny pics!

I haven’t checked recently, but I’m probably about 178lbs (updated: 177.5) of flubber right now.  At my best, I was 181 and allot stronger and a much lower body fat percentage. So, needless to say- I am not very happy with my current state. The move, my nephew getting into school- and other excuses have left me open to “shitty eating” and I am sure has led to my current ear and throat soreness.  What do we do when we find ourselves in a not so desirable position?  You either shut your pie hole and take it like a man, or you change it.

“Organic is too expensive here.”

“I need something to eat, one won’t hurt.”

“I have a big workout planned tomorrow, i’ll burn it off.”

Those and many other excuses have left me sore, lethargic, and pretty much- feeling like sh*t!

So, we introduce a cleanse to kick off the next step on my journey.  It all starts inside.  Most people try to make a change from the outter, and that’s why most people fail…and it make’s industry marketing that much easier!

This is a 10 day formula by Garden of Life.  I picked it up at the Vitamin Shoppe for about $25.

First off, a “cleanse” is not something that Hollywood actors do in order to lose a fast 10 lbs thru “butt-squirts” and self starvation.  And, contrary to popular belief- most people are not going to sh*t out an anaconda sized turd with 3 eyeballs and 3 sub-turd stations attached to it’s body….sorry.  This is simply a way to get a jump start on your digestive health.  We wont spend an entire post on the reasons, but just know- if your digestive system is NOT healthy….the rest of your body CANNOT be healthy. It’s that simple.

Now, most people will take a few pills and a scoop of powder….then continue on with their normal lives.  10 days later, they are simply left complaining about wasting $25.  Duh?!  You MUST change your normal routine for it to work.

So, what’s the diet plan?

Eat as little as possible, and as real as possible. Here is another no brainer most people will not accept- you need to STOP EATING to allow your digestive tract to catch up!  Must.  Eat.  Less.

No.  That does not mean eating nothing at all for 10 days is healthier.

Here is a sample breakfast:

2- boiled eggs

1- apple

1- protein shake, all natural- and no sweeteners or GMO products.

1/2- serving of walnuts

1- serving of Amazing Grass super food vegetable drink

Lunch:

1- Big green salad*, 1 tsp of olive oil

1- pear

1- protein shake

Snack:

1- tangerine

1/2- serving of walnuts

Dinner:

1- boiled egg

2- handfuls of cooked veggies, lightly buttered

1- serving of raw veggies

1- apple

1/2- serving of nuts, either almonds or walnuts

Needless to say, this will NOT be a bodybuilder’s type of diet.  My intentions are to lose some weight and get the digestive tract back “on track” so to speak.

Will I lose muscle?  Of course…and some strength as well.  Currently, my deadlift is up to 350….and it will probably drop.

That will be a “typical day” on the diet.  I will rotate “maintenance” days as well.  On these days, I will consume a little meat (fish or chicken) and some grains…mostly whole slow cooked oatmeal or whole grain wild rice.

On other days, usually after the maintenance day…I will try to do a semi-fasting day.  This will consist of a decent size breakfast…and liquid calories the rest of the day.  1 or 2 protein shakes, and Amazing Grass vegetable super food drink, will be the main source of nutrients.

As people, we EAT TOO DAMN MUCH.  And, if you are actually trying to lose weight…and or cleanse out your digestive tract- YES!  It is OK to be hungry once in a while.  Im not a huge fan of this eat 5 or 6 times per day stuff…most people have no idea how to do this.  5 or 6 times doesn’t mean 3 meals and 3 cheats.

So, for the diet…it is eat less, eat ONLY real foods, and drink at least a gallon of water per day.  Eat very little meat, and very little grains…limiting the refined sugars to very minimal.  Yes, this means no more scones!  I am also going to eat at least 1 raw serving of vegetables per day.

We will discuss the workouts planned on the next post.

It is time to cleanse, time to heal, time to get lean.  It is time to master some body weight exercises, and come back to the weights- lean, healthy, strong, energetic, and flexible.

Last year sucked at this time…and this year, I intend to make it a Beastmas10 to remember!

Stay tuned.

-Mike.

——–Noon Update——-

Day 1 has been a very light day.

1 apple, 1 tangerine.

1 handful of walnuts, 1 handful of cashews.

2 servings of asparagus, 1 serving of bell peppers.

As of 12pm, I have consumed 48oz of water.

The day continues….as does the fight!

—-

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