You can follow my weekly recaps right here every Sunday, but you can follow me every day as I post daily updates of my journey from GeekLand to FreakVille at Geek2Freak.com.
Current Stats and Measurements (October 5, 2008)
- Height – 6’3″
- Weight – 192.4 lb.
- Bodyfat – 16%
- Biceps – 14.3″
- Calves – 14.9″
- Thighs – 25.1″
- Waist – 32.3″
- Chest – 43″
“How to Get Abs” Progress Pics (October 5, 2008)
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
- BSN CELLMASS (Creatine)
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Routine
Weekly Recap (September 28 – October 5, 2008)
Welcome to my Does Fruit Make You Fat? experiment…
Very, VERY cool! I feel like I’m back in high school science class, except this experiment is actually fun and exciting.
My knowledge of how to write up a proper report following the scientific method is long gone, so bear with me, because I’m going to have to write it in… understandable, conversational English!
Rekindling of my inner scientist
Ok, so I’m constantly tinkering with my diet to find that elusive combination that will allow me to burn fat and build muscle most efficiently, which, of course, is a moving target.
Two weeks ago, on September 21, every one of my measurements stayed almost exactly the same, which I hadn’t noticed in a while, so I figured I had found my maintenance level for my current weight.
Maintenance level just means a balance between exercise and nutrition that basically keeps your body right where it is, no gaining and no losing.
Mine, for that week, turned out to be:
Maintenance level = 3,509 average total calories per day, 176 average grams of carbs per day, and 170 average grams of fat per day.
Having found this baseline, this was a perfect opportunity to turn myself into a guinea pig and conduct some experiments.
My Hypothesis – Fruit makes you fat…
I’ve always loved fruit, especially apples, but I’ve always had a sneaking suspicion that fruit makes me fat (a hot-button issue in the nutrition world, along the lines of abortion and stem-cell research).
It’s one of those things that I tried to ignore, because I didn’t want to believe it and didn’t want to give up my beloved apples.
I finally faced the music and decided to find out once and for all if carbs make me fat. And these aren’t even “bad carbs” like candy, soda, etc. I zeroed in specifically on fruit carbs, even more specifically on apples.
The week after finding my maintenance level, I began part one of the experiment: I would decrease calories while increasing carbs. Also, my idea of “high-carb” is very relative here, because, as you’ll see, it’s still VERY low compared to the average junk food and soda-filled diet.
In other words, I was giving carbs an unfair advantage, because they would have to make up for the overall calorie-drop, using all of their fat-storing powers combined (Captain Planet, anyone?).
And keep in mind, none of the numbers I’m using are estimates. I think I’m at least half robot, because I’m able to eat the exact same things at the exact same times for long periods of time, so conditions were as controlled as possible throughout, much more so, I’m sure, than the average guinea pig in the big studies.
By the way, all of these numbers can be confirmed, and you can even see exactly what foods they came from on my daily diet log, which lets you browse by specific date, and I can also export a detailed breakdown for any timeframe in the unlikely event that anyone is interested enough to want that.
Just the fact that I keep track of all that, right down to obnoxiously measuring everything I eat on a food scale, should provide some level of credibility to my results.
So, here was my breakdown for my high-carb week:
High-Carb Week = 3,205 average total calories per day, 215 average grams of carbs per day, and 119 average grams of fat per day.
Now that I’ve already done the math for you, it shouldn’t be hard to see that my average total calories dropped over 300 per day and my average grams of fat dropped over 50 points.
It’s also important to note that all of the increased carbohydrates were consumed within the workout window, no more than 2-3 hours after working out.
Given all of that decreasing, a simple increase of 40 grams of carbs per day couldn’t possibly overcome and produce an overall fat and weight gain, right?
Wrong! My results for the week showed an overall weight gain of 2.8 pounds and my waist measurement went up 0.7 inches!
Of course, the body fat measurement is quite meaningless on my digital scale, as I’ve discussed in the past, so that’s why it shows my percentage dropped, but the mirror, the progress picture, and the increase in belly fat left no doubt that carbs had added fat, even in the face of a drop of 300 calories per day!
That’s great and seemed to confirm my hypothesis that fruit makes me fat, but of course my experiment wasn’t complete.
Now, I had to switch it up: keep overall calories the same while decreasing carbs. How will I make up the difference? With public enemy number one: FAT!
That’s right, I’m a complete rebel, challenging common sense, boldly stating that I’m going to lose fat by eating more of it.
In fact, it was an extremely simple switch: I replaced apples (carbs) with almonds (fat).
So, here’s my breakdown from this past week:
Low-carb week = 3,201 average total calories per day, 133 average grams of carbs per day, and 161 average grams of fat per day.
Again, for the mathematically-challenged, compared to my “high-carb” week, my “low-carb” diet included almost the exact same number of average daily calories (dropping a measly 4 calories per day), the carbs dropped by about 80 grams per day, and the fat increased by over 40 grams per day.
What happened? I lost over 2 pounds and that very same 0.7 inches from my waist! Coincidence? I think not!
Hypothesis Confirmed? Does fruit make you fat?
If that’s not conclusive evidence, I don’t know what is. I increased fat and decreased carbs, all while keeping overall calories the same, and burned body fat!
Please, please, please, keep in mind that this was an experiment conducted on my body with my metabolism, not yours. There are plenty of people who could replicate this exact experiment and get the exact opposite results.
In fact, one of my favorite exercise gurus, Craig Ballantyne, has mentioned his disagreement with “fruit makes you fat” several times, and clearly, he can eat a lot of it and still be ripped.
It all comes down to how your body processes and breaks down what you eat, but if you have the same suspicion that I did, then it’s certainly something worth trying.
As for my workouts, they stayed virtually the same throughout. The PETF (People for the Ethical Treatment of Fruits) folks will probably point out that I just finished “Very High” load week of “Maximum Strength,” and that’s really why I lost the additional body fat.
But, compared to the week before, daily workout time only increased by about 15-20 minutes. With 4 workouts per week, that’s only about an hour of extra workout time total, and I seriously doubt that would account for the drastic changes.
Of course, this is, and will always be, an ongoing study in my quest for the perfect combination, but I will be keeping my diet exactly the same this week, and it’s a “Very Low” load week, which should clear up any potential workout discrepancies.
Granted, as with any study, I’m sure there are plenty of other things to nitpick, and I welcome all criticisms, ideas, and alternate conclusions, so to any other amateur (or “real”) scientists out there, please speak up!
So, what do YOU think? Does fruit make you fat?
That about raps it up for this week. See you next Sunday and don’t forget you can follow my daily updates over at Geek2Freak.com.
Dog Training Tips – What You Need to Know
While kids everywhere else in the world (especially in Finland!) relax and probably enjoy their studies, the kids in India aren’t so lucky.
Everyone else already has a laptop and is well-versed with it, and yet our children continue to do things the old-fashioned way.
It’s typical of this country to lag behind in a number of departments but it’s sacrilege when it comes to hampering the future of our nation. To be honest, this has been my biggest gripe for a while now, thanks to being able to see the difference the way different education systems work.
At least, they don’t hit children anymore because this generation of kids are more than happy to stand up to their adults and rebel verbally and violently.
Speaking of disciplinary action such as this, why should we use it especially since most dog trainers have moved away from training dogs this way as well. There are certain cases, like training dogs in a city, that can make things more difficult. However, a few simple tips can help one navigate these sometimes troublesome waters.
A Few Thoughts on Dog Training
You might say that humans and animals are different but it begs the question: Is cruelty necessary?
It isn’t, truly. But that’s how dogs have been trained in the past.
The general attitude towards teaching obedience training has been harsh, to say the least. Whether it is a beating or even shock collars to keep them in check, one wonders if it is fair since we wouldn’t be allowed to treat humans that way too.
So, it is not with love and affection that the poor canines were trained but by subjugation and inculcating behaviors that were forced due to the “fear of punishment”.
Thankfully, common sense prevailed and a method known as ‘positive reinforcement’ has changed the way dog training is done now.
In other words, instead of punishing them for bad behavior, we reward them for good behavior instead.
What does happen is that when they are rewarded, they tend to do what pleases the ‘master’ if only for a few more treats.
It is how school children should be treated as well when learning manners too. One should refrain from criticizing their children but encouraging them for their achievements, however minimal.
That said, here are a few dog training tips that one can use even if the services of a dog trainer isn’t required at all.
Dog Training Tips – The Basics
The most popular commands that are taught are sit, down, heel, recall, stay and close where the right behavior is rewarded and the wrong is ignored.
While these commands are necessary, there are others that can cause problems with friends and family, and so here are a few situations that a dog must be trained for:
#1: Not to Bite
When they have the urge to bite, tug at their leash so as to divert their attention to something else that interests him or her.
#2: Fetch an object
Throw a tennis ball and walk away so that the dog gets it back for you. Then you can teach it to fetch other objects such as the newspaper too as it understand the meaning of this command.
#3: Not to bark at visitors
Since this can be scary for visitor, train them to “sit” as soon as the doorbell rings.
#4: Crate training puppies
Using a kennel crate works best as they are more likely to pee or poop when they are asleep.
So, are there any other dog training tips that you would like to add to this list? Feel free to add them in the comments section below.
Also, here is an article on the best dog foods.
What You Need for the Perfect Gym Storage Solution
If you operate your own professional gym or are looking to create a home setup, it’s crucial that you carefully consider your storage solutions. A tidy gym is without doubt a happy environment for people to work out in!
Good storage will help protect equipment from scratches and other damage, make it easy to find where equipment has been left, and prevent hazards such as trips.
It can also help the gym to feel more of a clean and organised environment that can keep members motivated while working out, which typically leads to a higher retention rate.
When it comes to gym storage, there are not many companies around that share the same expert knowledge as PowerGym Fitness. PowerGym is a supplier of commercial gym equipment, from weights and barbells to high-end strength training machines, with clients throughout the world.
They are also experienced in providing gyms with advice and support for installing the perfect setup.
PowerGym Fitness have provided us with some pointers on how you can create the perfect gym storage solution for your commercial facility or home setup.
The type of storage you will require can depend on the type of equipment that your gym provides. For example, some gyms may specialize in cardio equipment as opposed to strength training, or vice versa. That said, most gyms will typically include dumbbells.
Dumbbells are a popular form of free weights that can help users to build muscle mass. Dumbbell racks are one of the best ways that you can keep your gym tidy and free of hazards.
Without a rack, there would be no designated place for members to collect and return a dumbbell. Dumbbells left on the floor can cause damage and can be hazardous for other members when walking around the gym space.
These racks are designed to securely hold a certain amount of dumbbells when they are not in use. All round, it adds a safer and more organised structure to your environment and increases the longevity of the dumbbells.
Weight Plates Holders
As with dumbbells, most gyms typically include some type of weight plates. Tri grip and bumper weight plates are two examples that are available for purchase at PowerGym Fitness.
The plates can be attached to a barbell which can be used for effective and flexible weightlifting routines. One type of weight plate holder includes a storage tree.
This provides the option of a simple vertical holder where the plates can just slide on to a storage horn. Another option is a wall weight plate storage, allowing easy access to plates from a wall position – plus, it saves up space and improves the aesthetic design of your gym!
Gym mats are essential for exercises that require closer physical contact with the floor. This can include press-up exercises as well as Yoga, Pilates and studio workouts. Mats provide an extra level of comfort so that you don’t encounter discomfort when encountering the floor.
Mats can be used by a lot of people each day, so naturally there’s a lot of wear and tear. Mats that aren’t stored properly can lead to greater damage which will result in you needing to replace the mats sooner than should be required. With a mat hanger, when the mats are not in use, they can be stored safely to prevent unnecessary damage.
Whether you use a barbell freely or with a weight plate attached, it’s important that you store the bar appropriately when it’s not in use. Bars can be very heavy which can lead to floor damage and potentially serious injury if it drops to the floor or is left unsecured.
Like with weight plates, there are options for horizontal and vertical storage. These storage products can either be attached to the wall or the floor. They provide an organised and safe place for barbells to rest when not in use.
Cable Attachment Racks
Cable attachments are additional products that can help athletes take their strength training to the next level with varied workouts. With several types of attachments available, from revolving bars to handles and ropes, they expand the options that are available on a cable machine.
Most of these attachments are quite small, so it can be easy for them to become lost or get muddled in with other pieces of equipment. A cable attachment rack is a great way to store the attachments so that gym members can easily see where the attachments they require are placed.
Power Rack Storage Horns
Power racks are fantastic pieces of equipment to have in your gym. They are premium products that often act as the centerpiece of the gym. Power racks provide a safe space to perform a wide range of exercises, with freedom of choice left to the user.
Alongside the power rack, it’s widely recommended that you get storage horns that will seamlessly attach to the power rack. These horns can then be used as a storage option for weight plates. It will allow you to free up space around the gym and provides users with a quick and easy way to access the plates they need.
The storage options that we have talked about so far clearly relate to products that have been specifically designed for certain gym equipment. To improve the tidiness, safety and structure of your facility event further, you can get a storage cage that will hold the rest of your smaller items.
This can include things such as medicine balls and bags, as well as boxing equipment. The cage can usually be locked for added security and with lockable wheels, it’s easy to transport the equipment from place to place.
Top Five Supplement Reviews To Check Out
In this modern world, we are so used to having a lot of “instant”. Most of us are not used to the long and arduous processes, even though we think we do. You may have noticed the impatience of most people especially when it comes to services. They want to have what they want right now, and this is why most companies adapt to the situation.
You can see it in their products and services; they want to deliver it fast enough to save more time. The same reason applies to humans who want them all as soon as they can. Even the food industry has to go with this notion, but this has also led to a new trend: obesity.
This may not be a problem in most countries. In the West though, it is considered a major health issue. There has been an increase in the overall weight of the US population for example; at least 40% of the people over 20 are overweight as this article reveals.
It has been such a serious problem due to the prevalence of fast-food chains. There is nothing wrong with consuming them, but many depend on them for their daily diet. With all of its sugars and salt, it can be quite detrimental to your health in the long run.
New Horizons in Medicine
Fortunately, there have been advances in the field of medicine as well. Weight loss has become way different compared to the way it was in the previous century. People did not know anything about it. There was a time when fat is considered as the devil’s advocate of being overweight, and sugar was thought to be the healthier option. Even though this has already changed in recent times, there is still a prevalence of this kind of thought in many circles. If you want to lose weight, you need to read and learn more about the proper way of doing it.
There might be a lot of factors that can contribute to this goal but we are just going to narrow it down to three: diet, exercise, and genetics. There is nothing that we can do with the last one though since this is already in our system. Some people might be lucky enough that they do not need to control their diet or even exercise. Their bodies have already reached their full potential, so all they need to do is to maintain it.
Unfortunately, others are not that lucky. It is either they need to have a rigorous diet plan, more exercise, or both. It is a lot of effort to lose the mass, but it can be worth it in the end. You may visit Supplement Smarts website and other similar sites to learn more info regarding this.
If you are experiencing difficulties or you want to have the results faster, then you might need to take a supplement for that. There are many options in the market these days, so choosing just one can be quite confusing. You also need to understand that not all of these supplements may work for you. Below are some of the best substances that can certainly help you with weight loss.
Options for Cutting Those Flabs
Everyone knows what this is; it is just the main ingredient in the most popular beverage in the world besides water. Aside from being the universal pick-me-up in the mornings, it has also been found that caffeine can assist in weight loss.
It speeds up metabolism moderately, which also helps in the faster absorption of calorie intake and fat burning process. However, you do need to take it in conjunction with other substances for it to take on full effects. You also need to be careful as it can still cause dependence.
Green tea Extract
Another common beverage that has some medicinal properties, green tea has been around for ages. It has its origins in China, but the rest of the world is already enjoying it. However, green tea is the fresher version and it has little to no added processing in its consumption.
It is rich in antioxidants, as well as having the ability to burn fat. It is more focused on the stomach area though, where most of our extra fat goes anyway. If you want to reduce your waistline, then having this a part of your daily supplement may help with that. Check this link https://www.medicalnewstoday.com/articles/269538 to know more.
Garcinia cambogia Extract
This might seem to be unfamiliar to most people, but it has been gaining some popularity in the previous decade due to its mainstream exposure. It is a green fruit with pale flesh, and it is native to Indonesia although other countries have started cultivating it as well.
Garcinia cambogia contains hydroxycitric acid, also known as citric acid lyase. This is said to help in losing weight by also removing excess fat from the body. There are still ongoing studies about this as there is unclear evidence of how it works. However, it is safe to consume as long as you control your dose.
This is another form of supplement, but this time it is a combination of other substances including caffeine, wild mint extract, and cumin extract among others. It was developed by MuscleTech Research and Development, and it aims to help you lose those extra pounds.
It has been rather popular for the first ten years of its existence due to these various extracts. Even though it is under one name, there are many kinds of it available in the market. Some of them even exclude some ingredients like caffeine for those who have adverse effects from taking them.
Lastly, this is a diet supplement made from a root vegetable called konjac or elephant yam. It is full of fiber amongst other nutrients, which make them great for controlling your eating habits. Once you eat or drink a supplement, it will make you feel full because of all the fiber.
It will also help with digestion and excretion of wastes in your stomach. However, you will need to drink a lot of water when using this as it can promote too much hydration loss. You will also need to check on your doctor if you can use this safely and follow the dosage always.
Dog Training Tips – What You Need to Know
What You Need for the Perfect Gym Storage Solution
Top Five Supplement Reviews To Check Out
Dianabol for Sale – What You Need to Know
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