Monthly Archives: October 2011

More Chris Kresser, Plus Mat LaLonde, and Robb Wolf

Here is a great podcast that I just listened too where Robb Wolf and Chriss Kresser were talking about a lot of great topics…

Copied from the page…

Chris’ Background
Dairy
Fish Oil
Safe Starches
Intermittent Fasting
Constipation on a Paleo Diet
Leaky Gut

http://robbwolf.com/2011/03/01/the-paleo-solution-episode-69/

This was a really great well rounded discussion on Paleo Food. But I am listing it because it includes one of the most amazing quotes by Chris Kresser…

He says, “Antibiotics were the pathology of the 20th century, Leaky Gut (Intestinal Permeability) will be the pathology of the 21st century.”

By this he means that we won the war on bacteria with the use of antibiotics. Now we are going to be learning how to use probiotics to combat this leaky gut syndrome, which is one of the biggest causes of various other diseases and symptoms including cancer, and heart disease.

Very interesting and useful stuff…

Now we come to Mat LaLonde. He sounds like such an interesting guy on the podcasts. He is a PhD biochemist from Harvard and supplies these guys with a lot of deep science, research studies, and comedic relief. He reminds me of a happier version of House MD.

Here are two podcasts he is included in…

http://robbwolf.com/2011/02/22/the-paleo-solution-episode-68/

http://chriskresser.com/the-healthy-skeptic-podcast-episode-8

I wish Mat had his own website. Not sure why he doesn’t. Maybe he is too busy?

Recently they held the Ancestral Health Symposium at Harvard and Mat gave a a speech basically saying that we should all be careful making statements across the board. He seems to bring more hardcore science to the table then anyone else in Paleo community and I love it.

Next research project… What is a ketogenic diet?

David Csonka, Food Rights, and Paleo Recipes

The past few days here is what I have been reading about…

David Csonka has a great website called Naturally Engineered where he writes about things near and dear to my heart such as nutrition and fitness. He is definitely a blogger I will be following…

Naturally Engineered

A post about food rights you just need to read for yourself…

Food Rights

Finally some blogs and a new book out for people looking more into a Paleo Diet.

Paleo Plan

Paleo Food

The Food Lovers Primal Palate

As always, so much research, so little time…

Daniel John, Chris Kresser, and Food is Fuel

I just wanted to throw out a few links of people I am reading about currently.

Daniel John is a coach, athlete, and author that I have thoroughly enjoyed reading. I have already downloaded and read a few of his free PDFs about life, Olympic lifting, and athleticism.

Here is a link to his site: Daniel John

Chris Kresser is an acupuncturist that also happens to be a great writer. He digs down into the science of things and writes about them in laymen’s terms which I love. He has a ton of articles on his site which I am trying to dig through.

Here is a link to his site: Chris Kresser

Finally I learned about this guy’s website through Leangains.com He hasn’t revealed his name yet, but it is a great story about losing over 250 pounds of weight. Very inspiring. When you get to his site click on his Fitocracy profile and read his full story.

Here is a link to his site: Food is Fuel

More to come so stay tuned…

Fermented Foods, Wheat Belly, Being Overweight, & Joel Salatin

So I am still listening to Jack Spirko’s Survivalist Podcast. I am learning so much it is ridiculous!

http://www.thesurvivalpodcast.com/

Lately I have been looking more and more into fermented foods such as Kimchi, and the health benefits associated with fermented foods.

As I dug deeper into Jack’s podcasts I found a great one where he interviewed this guy named Bryan Davis and he had a lot of great stuff to share with us on the show.

If you are interested in this kind of stuff simply head on over to askbryan.com, and look around. That is what I am doing right now.

Also I have been hearing tons about this new book called “Wheat Belly” by William Davis. Here is his blog simply called the Wheat Belly Blog.

As you can imagine the grain producers are not too happy about this new book and they are doing their best to mount a PR campaign against it. Here is a great article called Grain Producers Respond to Wheat Belly.

We’ve seen these types of things from meat producers, milk producers, tobacco producers, you name it. I bet the grain producers never thought they would see the day they would be accused of producing an unhealthy product. First time for everything I guess…

Just watched the movie Fat Head. One of the most profound things they stated was how easy it was to qualify as “overweight” or “obese” according to the National Institute of Health.

I had to check this so I went to the BMI calculator on the NIH website…

http://www.nhlbisupport.com/bmi/

My height and weight gives me a BMI of 24.2. A BMI of 25 is considered overweight. I guarantee no one that knows me would define me as fat. Since I am on a mass building program I will eventually go over a BMI of 25 and be considered overweight. But I’ll be overweight from muscle, not fat.

Now granted, I have been within the “normal weight” BMI all my life, and not many people will gain as much muscle as a percentage of body mass as I am doing, but it just goes to show that the BMI isn’t the best standard of health.

Finally, Joel Salatin has a new book out called, “Folks, This Ain’t Normal“.

I got my reading and research planned out for me. Lots of great stuff to come in the new year as I report back on all my findings.

Cheers…

The Amazing World of the Internet

I can’t imagine living in any other time period then right now.

I love learning, and I love the internet because the amount of learning one can do is pretty much endless. I can soak up knowledge like a sponge, and hopefully translate it into actionable data and what we like to call wisdom…

Anyhow, before I get too deep I had to answer a few questions for myself…

Youtube.com is pretty much the place to share video on the internet. Possibly vimeo.com is a distant 2nd.

Blogging is the way to go for sharing words. Maybe Amazon.com is the place to share an ebook right now.

Soundcloud.com is the place to share sounds.

Just found dropshots.com, a place for sharing photos and video. You can count photobucket.com in there too. Flickr.com too.

You can share a lot on itunes.com if you have audio content.

Podomatic.com is pretty sweet if you want to make a podcast.

Just found writeboard.com which is a cool way to collaborate on only text document with people. Google docs can handle this too.

On top of all the specialized sharing you can store as much as 5GB or more at certain places like Google and Amazon and share content from them too.

Not to mention Facebook, Twitter, Google Plus, Myspace, and all the other social sharing sites out their that let you share anything and everything to your hearts desire.

I love taking part in it all. Being both a consumer and content producer is a pleasure. And I wish more people would take the time and energy to produce good stuff. Alas, the market must demand it first…

Anyhow, I’ll leave you with this piece of awesomeness…

Gaining Muscle, Losing Fat, Looking Great

I have been doing tons of research lately.

Digging back into Tim Ferriss’ 4 Hour Body…

Going through the archives at http://www.leangains.com and http://fitnessblackbook.com

Learning more about MMA training and the differences between big strong muscles and lean dense muscles from people like Eric Wong.

And finally digging through blogs of people who are losing weight to try and find common denominators between them. Found a good link listing 25 blogs to dig through here…

http://www.budgetlife.com/blog/best-weight-loss-blogs/

Also, one of my co-workers asked me to get him started on a plan to lose 30 pounds of fat. I am excited to apply all my knowledge to see just how effective it is.

So far I have gained about 8 pounds in 16 days with my weight training and diet program. My goal here is to gain most of my pounds in lean muscle muss and not fat. I do expect to gain some fat but it should be a minimum amount.

I started out weighing 139.2 lbs and plan to get up near 160 lbs in 2 months. My lean muscle mass started at 122lbs and I plan to bring that number up as close to 140 lbs as possible. Progress seems to be coming fast but some of that weight is probably just water weight from increased water retention.

My Basal Metabolic Rate (BMI), the rate at which I burn calories while resting is 1565.6. Every little activity you do during the day adds to your average calories burned per day. Unfortunately most people don’t add much more to the total amount because they are not doing anything too strenuous. For instance, walking only adds an average of 43 to 52 calories burned per mile. *Source

If all you do every day is walk around your home to get ready for work, then walk to your car, then visit a few co-workers at the office, come home, cook dinner, and plop down on the couch to watch tv before going to bed… Well, let’s just say you probably aren’t burning more than 2,000 calories a day. Even though my job requires more movement than most white collar jobs it probably doesn’t cause me to burn a whole lot more calories through the day.

By the way, You can calculate your BMI here… http://www.bmi-calculator.net/bmr-calculator/

For my current diet I am aiming for 3,000 to 4,000 kcal per day. I am also aiming for 1.25 grams of protein per pound of lean muscle mass that I am aiming for. I am aiming for 140 lbs of lean muscle mass so I need 175 grams of protein per day (140 x 1.25 = 175).

I am working out twice a week which allows for a lot of rest and recovery time. I also do a full body workout to failure both days. This means my whole body is requiring those nutrients to rebuild itself into something bigger and stronger. My calorie consumption probably only goes up to 2,500 kcal on workout days which leaves plenty of calories left over for rebuilding.

I currently take at least one or two protein shakes a day equaling roughly 300 calories per shake. Sometimes I mix the whey protein with Bolthouse Farms’ Protein Plus which is a blend of low-fat milk and soy milk, or I add it to orange juice depending on whether I want more carbs or more protein during that particular time.

On workout days I take Creatine AND a protein shake with OJ before working out. Then a protein shake with milk after the workout along with the biggest meal I can eat which is balanced between fat, protein, and carbs. Extra protein shakes and big meals help compensate for the extra calories I am burning during workout days.

I’ll talk more about my workouts later, but I will emphasize that it is really important to bring not only your physical game, but your mental game as well.

Until then…