Kitchen Gainz: 5 Dieting Tips To Achieve Your Goals

Let’s clear up one thing first: abs are not made in the kitchen. Well, at least not exclusively. Abs are a function of four things 1) genetics, 2) body fat percentage, 3) workout routine, and 4) diet. The combination of an intense workout regiment and healthy diet will decrease your body fat percentage, which along with favorable genetics, helps to reveal the abs that we all have hiding under our stomach’s full of fast food. However, abs aren’t the goal for everyone. In fact, I would encourage that training to get 6-pack abs is not a healthy goal for anyone to have (though I won’t get into my philosophy in this post). Nonetheless, there are certain guidelines around healthy eating that can help us all achieve the results we are aiming for, whether that be putting on muscle mass, cutting fat, or both. Check out a few of mine below:

1) Stop thinking diet. Start thinking lifestyle.

In today’s world, the word diet evokes thoughts far different from its actual definition. Oxford dictionary defines diet as “the kinds of food that a person, animal, or community habitually eats.” However, “diet” is often associated with strict, often fad, eating plans that implicitly last over a set duration of time (days, weeks, etc.). Since I can’t change this meaning, I encourage the following: stop thinking of “dieting” and start thinking of a lifestyle change. To achieve a healthier version of yourself, you are committing to a different way of living – this isn’t weeks or months, but instead the rest of your life. This change in attitude is daunting. Accordingly, an effective healthy eating lifestyle allows for plenty of flexibility. Cheat one or two meals a week. Change up your proteins and carbs constantly. Don’t stress over everything little thing you eat to see if it fits a rigid criteria. This is not sustainable. You don’t want to be the guy/girl at dinner with your friends who refuses to eat a shared dish because “it’s not in their diet.” Eventually, those friends will stop inviting you. Committing to a healthy lifestyle allows for life’s indulgences in the larger context of nutritious eating.

2) Do the math!

The equation is simple: when combined with exercise, eat at a slight caloric deficit to what you burn off in the day in order to lose weight, and at a slight surplus to put on muscle mass. This will help you achieve sustainable results in a healthy manner. Staying lean does not mean not eating. Actually, I eat a whole lot. However, I make sure my eating (especially my carb intake) is in line with my activity level. On days I workout really hard, I’m not afraid to have extra calories and carbs; my body needs to replenish sugars and glycogen. On days off, I lower my intake and honestly I’m not nearly as hungry when I don’t workout anyways. Don’t go through life picking at carrots and a head of lettuce every day for lunch: you are missing out on the divine pleasures that food can bring. Instead, know your activity level and associated number of calories and nutrients required to achieve your goal (surplus or deficit) and eat accordingly.

3) Learn how to f*cking cook!

The best way to control what you eat is to buy the ingredients and prepare it yourself. This allows you to avoid the pitfalls of eating out – the oils, grease, salt, and other additives restaurants use to make their dishes “flavorful.” Further, make healthy foods your only options. When I grocery shop, I do two things 1) buy foods I know I will eat for the week and nothing more, and 2) only buy healthy, whole foods. This prevents you from overeating (nothing to snack on late at night and helps portion control) and prevents your from cheating (no cookies to munch on!). Plus, this is a great life skill to have and is sure to impress family, friends, and your significant other.

4) Stay committed by keeping things interesting

When relationships with a significant other become boring, whether that be in the bedroom, going to the same restaurant every date night, or doing the same thing every weekend, someone is bound to start looking elsewhere. Eventually, someone cheats. Your relationship with food is no different. A lack of variety will lead you to cheat and binge eat on unhealthy foods that throw off your plan. The bros you see eating chicken breast, broccoli, and brown rice every day for dinner are missing out on so many amazing foods that will yield the same progress. Whether this is changing up the ingredients completely, or just trying a different style of preparation, keep things interesting and you will stay loyal to your healthy eating.

5) Quick fix – stop drinking your calories

Sugar-filled drinks are full of (obviously) loads of sugar, calories, and carbs. This form of carbs and calories do not fill our stomachs, so we still have to eat just as much food to satisfy our hunger. However, the impact is doubled. Common pitfalls – soda (diet or not, just stop it), fruit juices (don’t care if it’s 100% fruit juice, it’s still 100% carbs, sugar, and calories), and all alcoholic drinks. However, find ways to be reasonable. For example, I love fruit juice, so I still have a small 6oz glass every morning with breakfast. However, I stay away from ordering a large OJ at the diner. Further, I still go out and drink with friends or coworkers. However, I know I will have to workout even more to allow that and I try to minimize the caloric/carb impact by eliminating unhealthy mixers (hooray for vodka sodas and neat spirits). I repeat, you don’t have to cut these things out completely. However, know the effect they will have on your progress and act accordingly.

A Bro’s Introduction to the Types of Weightlifting

The gym is a scary place for many. Men and women of various sizes moaning, mirin’, and throwing iron around can appear intimidating to anyone. However, especially for beginners, the most intimidating aspect of gym can be a lack of experience – how do you even lift? What does it all mean? Why does that man have veins popping out of places I didn’t even know existed? Though I’m far from an expert, I have tried countless styles of lifting over the years, and as a result, have developed a good sense on the general styles of lifting in today’s fitness world. Each style has its own purpose; some develop pure strength, some promote functional fitness, and others try to make you look as big as possible. The different types don’t exist on islands though, so feel free to mix and match a few to both maximize the results and keep things fresh. Here are the 5 basic types of weightlifting:

1. Bodybuilding

Technical Goal: Build an aesthetic physique – proportional, defined, large muscles
The “Bro”pinion: LOOK like you can lift more than anyone in the gym and be beach ready.
Methodology: High volume training (many reps and sets) of both compound (multi-joint) and isolation movements to elicit hypertrophy (increase in muscle size)
How to spot this person in the gym: He/she spends an exorbitant amount of time “discreetly” glancing at themselves in the mirror

2. Powerlifting

Technical Goal: Lift the highest possible total weight in 3 major lifts: the squat, bench press, and deadlift
The “Bro”pinion: Be able to generally win bets such as “I can totally bench more than you, bro”
Methodology: Generally perform heavy, low rep sets with long rest periods. Mostly stick to the aforementioned three movements, along with some supplementary exercises to aid in those lifts.
How to spot this person in the gym: They are using all the 45 lb plates in the gym and lifting more weight than you thought possible for someone their size.

3. Olympic Lifting

Technical Goal: Lift as much weight in two explosive, full body lifts: the barbell snatch and barbell clean & jerk
The “Bro”pinion: Bros don’t usually perform such lifts, they are super complex to learn. But basically, get some heavy ass weight off the ground and over your head.
Methodology: Huge focus on the technical aspects of form, explosive strength, and joint/muscle mobility while performing heavy, low rep sets of the aforementioned two lifts or certain parts of each lift.
How to spot this person in the gym: You worry about the safety of those people in this person’s general vicinity. They are using plates of every color of the rainbow (“bumper” plates).

4. Strongman

Technical Goal: Performing feats of functional strength with odd objects
The “Bro”pinion: This will make you the dude/girl people want to have around if they are trapped under a car.
Methodology: Train in event-specific movements such as atlas stone lifting, tire flipping, log pressing, etc. Definite focus on raw strength, as opposed to aesthetics, but also with a degree of conditioning.
How to spot this person in the gym: They are lifting and carrying objects that you didn’t even know were considered “exercise equipment.”

5. Circuit/Interval Training (I will focus on Crossfit, the popular subsegment of this style)

Technical Goal: Achieve the highest degree of functional fitness in the shortest amount of time
The “Bro”pinion: Bros don’t do Crossfit, as it doesn’t promote muscle gains, but rather tones and makes you practically fit, which won’t help you fill out that new t-shirt. I would love my girlfriend to do it though.
Methodology: Approximately hour long workouts that emphasize a WOD (workout of the day) which blends powerlifting, olympic lifting, endurance training, and gymnastics into a short, super intense circuit.
How to spot this person in the gym: No need. They probably already told you that they do Crossfit. If not, they are the ones who look like they have fitness ADD – go from jumping rope, to doing some sort of pull up, to running, to squatting, then repeating all over again.

Has the time come for smartwatches?

With Apple’s announcement of the Apple Watch this week, it feels as though the “war for your wrist” is finally beginning. Up until now, we have seen releases from other tech juggernauts such as Samsung and Motorola to mixed reviews – er, actually to largely negative reviews. Though each review would point out the technical and practical (more on that later) shortcomings of the device, almost every review would end on the same chord: “just wait until the iWatch comes out…” We have heard this mantra for months. We have sat through the raw speculation about what Apple may or may do in this category. Overall, the sentiment has been hopeful – we don’t know what exactly we want in a smartwatch, but leave it to Apple to release the product we are all waiting for. After all, history speaks for itself – the iPod, iPhone, and iPad. Clearly, Apple has tech’s most desired ability: to push new technologies to the mainstream and build a new product category.

So this week, the long awaited announcement finally arrived. Since the internet is full of techies pouring over the specs of this device (are we seriously comparing screen pixels on a 1 inch screen?!), I will save myself (and you) the detail on everything Apple announced – the specs, “use” cases, and cool videos. Rather, I want to give my take on the most important question at hand, the elephant in the room that everyone is slowly seeing, which is, “Why the hell do I need to buy a smartwatch?” Once I establish my view on the smartwatch’s purpose, I will comment on the 3 key areas that companies need to prioritize in order to convince us that a smartwatch is worth our time (hehe I crack myself up).

So far, it seems as though tech companies have been attempting to take the functionality and user interface (UI) of our smartphones and bring them to our wrists. A sure sign of this is when a smartwatch feature description ends with “…just like on your smartphone.” This is a red flag. This is all wrong. This is the core problem with smartwatches to date: a smartwatch is not a smartphone. It never will be. It’s not supposed to be.

A smartwatch is a smartphone accessory. The purpose of an accessory is to perform a specific function(s) better than the product it is accessorizing.

In this sense, the true measure of value for smartwatches, in my eyes, is not how many features it has, but rather 1) what things can it do better than my smartphone, and if applicable, 2) what functions can it do above and beyond my smartphone? To this end, I don’t have all of the answers yet. Nobody does. If we did, these futuristic time pieces would be flying off the shelves faster than it takes you to check the time on your Fossil.

Nonetheless, I will offer three pieces of advice regarding functionality that can convince attract customers:

1) Notifications – Make them seamless. Make them subtle.
Like it or not, the physical motion of reaching into your pocket/purse, retrieving your phone, checking for notifications, and placing your phone back in your pocket, is actually a pain. It is distracting to the person we may be interacting with. It is a hassle if we are doing things with our hands. And it all may be for nothing – we often don’t know if that vibration/sound alert even matters to us at that moment. By enabling our smartwatch to feed us relevant information when we need it, with minimal interaction required on our part, would demonstrate immense value. The watch should utilize your calendar and location to push information that is relevant to you. For example – leaving for work? Here is the weather outside, traffic along your commute, meetings for the day, etc. You decide what you want to see and the watch will give you this info when you need it. Even better – don’t make me swipe the watch or turn any knob to navigate between pieces of information – make this possible with a turn outward/inward of my wrist. Look Ma! No Hands! Oh, and speaking of Mom, seamless notifications would eliminate the excuse (and I like to believe her in this case) that “I missed your call because my phone was in my purse!” Boom, never again. Time to come up with a new excuse to ignore me 🙂

2) Navigation – Discover a destination on your phone. Travel there on your wrist.
We have all seen it. A person walking along city streets, face down, glued at their phone, obviously lost, when suddenly…BOOM! They run into a street sign, trip over an increase/decrease in elevation, or bulldoze an unfortunate victim in opposing traffic. Such are the first world problems (this whole article can be classified first world problems) we face. But imagine this. Before I leave for a destination I find it on my phone and start the navigation. Then, wait for it, I put my phone away. What next? I look at my wrist and there is the first piece of instruction “walk 500m on X road”. Once I have this info, I can actually walk while enjoying the world around me. When I approach the action point (turn, etc.) my watch buzzes slightly to notify me to check my wrist. I perform the turn. Then repeat the process again until I arrive. This is great for walking, but even works for driving. Even better for driving, it could have a low quality speaker for voice instruction. Lastly for navigation, the 3rd party app potential is amazing. Picture this you avid runners: based on any location, your watch can push you running routes in the area, then with one click, you begin your run and your watch keeps time, distance, heart rate – all at the same time that it subtly gives you directions.

3) Voice messaging – translate voice to text for quick communication
With a small screen size, I do not want to try to formulate messages by texting via using swipes, scrolls, or button pushing. Rather, voice commands should dominate any communication on the smartwatch. However, as playing voice messages are awkward for many people, since playing them aloud in public places may prove problematic, I think voice messages should be accurately translated to texts. In this case, we can respond to texts with a quick voice command that is then converted to text. Much quicker response channel to messages. No texting needed.

The above three examples demonstrate things a smartwatch can perform better than a smartphone. However, there are a couple other factors to consider if this product is to be a success:

1) Battery life
Current Smartwatch models have battery lives of about a single day. The main complaint against this is twofold: 1) this is just another device we need to worry about charging each night, and 2) If I don’t return home at night, I’m stuck with a dead object on my wrist. These two points are valid. Ideally, I believe the smartwatch should last at least two days. Unfortunately, battery advancements have progressed much slower than chip processing power advancements, so this may not be achievable. Nonetheless, if my smartwatch can last 24 hrs, I think that’s enough. Why? I am already accustomed to charging my smartphone on a nightly basis, so one more outlet won’t hurt. Also, if I stay somewhere unexpectedly, my smartphone will likely be dead anyways, and if so, my smartwatch would be rendered useless. Thus, as the smartwatch functions as a smartphone accessory, I believe it only needs to have the battery power of the smartphone.
2) Design
One of the biggest criticisms of the smartwatch has been from traditional watch enthusiasts in that traditional watches offer the design, status, and craftsmanship that smartwatches can’t compare to. Thus, there will always be a place for smartwatches. However, I feel as though this opinion is shortsighted, and fear that watches may go the route of cameras in a decade. Sure, enthusiasts will still buy them, but the masses will opt to purchase smartwatches. As a result, I encourage watch designers to accept this shift sooner rather than later, and work with smartwatch manufacturers (namely Apple due to its high end brand) to produce specialized bands and faces for smartwatches. This can add a degree of personalization to the smartwatch category, not to mention a large amount of status. The watch can say profound things about the owner’s personality. Watch owners do not want the same watch as the next guy/gal. Thus, Apple needs to bring in designers to make the smartwatch just as personal as regular luxury watches.

In the end, the smartwatch has a long way to go. Rather than preach about the number of features smartwatches have in common with smartphones, tech companies need to focus on the true value proposition of smartwatches: what can they do better than smartphones? To do this, these companies need to position the smartwatch as a smartphone companion – a device that enhances the functionality of your phone. If companies focus on selling the purpose of the watch, they can begin to change consumer’s mind regarding the purpose of the watch. From there, we can begin to approach a legitimate new product category. We all know that wearables are inevitable. However, the jury is still out as to who will get the product right. And this is exactly why I love technology – it’s anyone’s game.

My Top 5 YouTube Fitness Channels for Making All Kinds of Gains…All Kinds

YouTube’s fitness scene has significantly developed over the years and now offers a seemingly endless number of fitness channels started by people with varying degrees of production quality, content accuracy, and creativity.  Merely reading about weightlifting fails to truly capture the complete message, as weightlifting is focused on movement, which must be observed to be completely understood.  Of course, there is no better portal to observe video than YouTube.  I have listed my favorite 5 YouTube channels (in no particular order) that I have grown to enjoy over the past year or so.  They differ in their purpose, but all offer solid production quality and are highly entertaining to watch.  So start to tune in, and set yourself on the path to making gains…all kindz of gains.

1. OmarIsuf

Name: Omar Isuf

Origin: Canada

Focus: Powerlifting, Strength programming, some Bodybuilding, & Humor (alter ego – Brady Brosef)

Why you should watch: Omar is super knowledgeable about powerlifting, but isn’t afraid to admit where he falls short.  In these cases, he brings in expert guests to fill in the gaps.  Also, Omar is very likable, easygoing, and just fun to watch.

Trademark: His hair, amazing self-made T-shirts, staunch supporter of team no-calves

 

2. PhysiquesOfGreatness

Name: Chris Jones

Origin: Texas

Focus: Bodybuilding

Why you should watch: Chris is just so entertaining to watch due to seemingly never ending slogans, he has segments on cooking healthy (practical) foods, and overall offers very straightforward educational advice on building an aesthetic body.

Trademark: Referring to his viewers as “homies & homettes”, hilarious slogans (e.g. “Bicep peaks that make them girls’ knees go weak”), GAF Cooking (Good As F*ck), his dog Bruno, YouTube commentators hating on his partner Vince for being on an endless bulk (e.g. getting fat)

 

3. CanditoTrainingHQ

Name: Jonnie Candito

Origin: Ohio

Focus: Powerlifting, Strength

Why you should watch: Elite powerlifter giving very clear, objective information on building strength and creating effective programs for novices and experienced lifters, alike.

Trademark: The dude puts up a ton of weight, has legs like tree trunks, and has massive bug eyes

 

4. Mike Rashid

Name: Mike Rashid

Origin: Long Beach, CA

Focus: Motivation, Bodybuilding

Why you should watch: Mike is a competition bodybuilder, entrepreneur, and overall beast in the gym. His work capacity involved in the “overtraining” style of working out is incredible.  Watch these videos before you go to the gym and you will be ready to life heavy as hell.

Trademark: Wearing casual clothing while lifting (including squatting in boots), having a massive yet shredded physique, overtraining work out style, getting good money (those last reps you painfully push out before reaching failure)

 

5. TwinMuscleWorkout

Name: Lord Keith & Lord Kevin Hodge

Origin: Not sure

Focus: Bodybuilding

Why you should watch: These two are absolutely hilarious.  Not the most useful workout advice, but super entertaining to watch and listen to their commentary.

Trademark: MAKING ALL KINDZ OF GAINZ…ALL KINDZ, avoiding “Snap City” (lifting too much and hurting yourself), they are identical twins