Stress and Low Body Fat Levels

A year ago I posted How I Regained the Weight I Lost. There I speculated on what was my ideal weight. If I were to ask my body what it believes my ideal weight is, I’d get different answers. My shoulders, chest and legs, would say I look most muscular at 215. My abs might say […]

Update on that 20 Pound Fat Loss Goal

This past February I set the stage for a 20 pound fat loss goal. When I set the goal, several people told me that was too much weight for me to lose. My primary motivation for dropping 20 pounds was to increase the odds that my left knee, which had been in pain for a while, […]

Revisiting the Tim Ferriss 30 in 30 Experiment?

Last year I unsuccessfully tested Tim Ferriss’s idea of consuming 30 grams of protein within 30 minutes of waking up. Instead of curbing my hunger, it increased it. Here is what I posted on Ending the Tim Ferriss 30 in 30 Experiment: It not only isn’t working, but I’ve actually gained 4 more pounds. It has […]

20 Pound Bet: Week 11 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #11 Weigh-In: -1. Total Loss: -9. These posts are getting boring. This will be the last regularly scheduled weekly weigh in. From here on out I will be updating a spreadsheet instead. I like what Pauline said in […]

20 Pound Bet: Week 10 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #10 Weigh-In: +2. Total Loss: -8. Not a good week. A step backwards. A few things went wrong. My average daily fasting window dropped from 14.85 hours to 13.29 hours. My knee was giving me fits, so I did […]

20 Pound Bet: Week 9 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #9 Weigh-In: -2. Total Loss: -10. This was a good week. My plan last week was to journal the number of hours in my eating window. It worked! I was solid on my morning fasting and I lost 2 […]

20 Pound Bet: Week 8 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #8 Weigh-In: -1. Total Loss: -8. 8 weeks, 8 pounds. Grinding away. My knee rehab had a setback this week. Cycling for more than 5 minutes started to become uncomfortable, so I’ve scaled back. This means going into Week […]

20 Pound Bet: Week 7 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #7 Weigh-In: -1. Total Loss: -7. Last week was the one week where I gained a pound. I was concerned that I might need to go back to the food journals. On Monday, I weighed myself and saw […]

20 Pound Bet: Week 6 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #6 Weigh-In: +1. Total Loss: -6. The bad new is this was the first week where I gained weight. The good news is I lost another 1/2 inch off the waist. My pants are getting a little […]

20 Pound Bet: Week 5 Weigh In

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #5 Weigh-In: -2. Total Loss: –7. After I posted the ant-Quantified Self post, I decided I didn’t want to continue creating food journals. The purpose of the journals were to keep me away from the foods I […]

20 Pound Bet: Week 4 Weigh In and Food Journal

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #4 Weigh-in: -1. Total loss: -5. Slow and steady appears to be how my body wants to drop the weight. The good news is I’ve already dropped over 1/2 inch on my widest point, which tells me […]

20 Pound Bet: Week 3 Weigh In and Food Journal

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #3 Weigh-in: -1. Total loss: -4. This was an odd week. One of my competitors left a big bag of sliced salami in my refrigerator and I was tempted. I ate more than I should have early […]

20 Pound Bet: Week 2 Weigh In and Food Journal

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #2 Weigh-in: Unchanged. I weighed myself a few times this week and was down, then up, but I ended the week even. Due to a project I was less active than Week 1. Sunday March 2 banana […]

20 Pound Bet: Week 1 Weigh In and Food Journal

For a background to this post see How I Plan to Lose 20 Pounds and Win the Bet. Week #1 Weigh-in: Down 3 pounds. From 216 to 213. I suppose this is a common weight loss in the first week. It is especially common when people drop processed carbs with high levels of salt. But I consumed […]

Ending the Tim Ferriss 30 in 30 Experiment

On Friday September 20th I began each morning by consuming 30 grams of protein within 30 minutes of waking. This is a fat loss strategy Tim Ferriss explained in his book The 4 Hour Body. Less than 3 weeks after starting, I’ve decided to end this experiment. It not only isn’t working, but I’ve actually […]

The 30 in 30 Experiment

I’ve started a new experiment. This time I will be testing an idea from Tim Ferriss. Upon waking I will consume 30 grams of protein within 30 minutes. In the book The 4 Hour Body, Ferriss mentions how this trick helps accelerate fat burning. By starting the day off with a high dose of protein, […]

Low Caffeine Weight Gain

Beginning in late September I scaled down my caffeine intake. Then in October, I went the entire month without coffee and 21 days without any caffeine. This month I have been on a very low caffeine intake, averaging just 1 cup of coffee a day. I covered that experiment in the article A Month Without […]

My Response to the Exercise and Overeating Study

How is that for odd timing? A day after I completed my 5 part series on the role of exercise and fat loss, a widely reported study on the same topic surfaces. The short summary is that not everyone loses weight exercising and some people actually overeat to compensate for increased energy demands. Sound familiar? Whole […]

Maximizing Fat Loss with Exercise

This is the 5th and final part on my series of posts on the role of exercise and fat loss. For the most part, I strongly believe that you lean out in the kitchen and not the gym. I think the role of exercise in fat loss is vastly over rated. The benefits we see […]

Fat Loss and High Intensity Exercise

In my last post Fat Loss and the Case For Less Exercise, I explained how I’ve designed my exercise plan to be as minimal as possible to maximize my chances at fat loss without increasing my appetite or risk of injury. My HIT workout takes about 15 minutes, which includes light mobility work. The sprint session […]

Fat Loss Metrics For Men

How should guys measure their fat loss progress? There are several methods. Each have their problems, but I think one is a clear winner. Before I proceed, let me state that the overall goal is to lose fat and gain muscle. Subway’s Jared had an amazing fat loss story, but he failed on gaining muscle. […]

Intermittent Fasting – Improving Your Success Rate, A New Strategy

In the post Intermittent Fasting Reports From the Field, I reported on the success several of my friends have had with Intermittent Fasting. They lost weight and feel great, but not everyone is succeeding. I’m going to list the reasons that I have witnessed that caused Intermittent Fasting to not provide the results desired. Then […]

Caloric Nonsense at the Glitter Gym

While at my Glitter Gym, the gym paused the soccer mom workout music for an important announcement. It was a professionally made audio clip encouraging members to sign up for some nonsensical aerobic class, because it burned lots of calories. The implication is that burning calories will equate to permanent fat loss. Take the class […]

Body By Science

This is an outstanding book that challenged many of my beliefs about weight training. Body by Science by Doug McGuff and John Little makes a damn good case for super slow weight training. As I stated in a previous post, I read this book because I am unconvinced that slow training is superior to normal […]

Suffer The Little Children

Yesterday I made the following dish for lunch. Broiled Wild Salmon with a mayo seal. Fresh cut green beans cooked with onions, garlic and hot peppers in tallow rendered from a grass-fed cow. The dish was excellent and easy to make. While eating my lunch, I thought about what I would be eating if I […]

The Ectomorphs Dilemma

About 10 years ago, I came up with a phrase to best describe the choice ectomorphs must make when pursing their fitness goals. Before diving into the topic, review the image below to show the different somatypes. Image from How to Eat Right For Your Body Type by Dr. John Berardi. Typically Ectomorphs are taller and […]

17 Lessons For Fat Loss

The Precision Nutrition site just posted a great article on fat loss lessons called Why You’re Not Lean Yet. My first thought was – oh great, not another get lean list. But I really like this list for a few reasons. It was written by a CLIENT (Canada K), not the TRAINER. The author is […]

The BMI is Still BS

I now weight 197 pounds. This means my BMI (Body Mass Index) is now 24.9. For the first time in over a decade, I am no longer Overweight. BMI Formula for Adults: BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703 BMI = […]

Can Cold Weather Exposure Increase Muscle Growth?

In earlier posts, I covered how cold weather exposure may trigger a fat loss response by activating brown adipose tissue (BAT). It may also lead to muscle gains. There isn’t a lot of information on this, but the theory is that cold temperature exposure results in higher levels of testosterone. My first exposure to this […]

Triggering the Cold Weather Response For Fat Loss

Yesterday the media discovered brown fat. How much of a role cold weather exposure plays in fat loss is still unknown, but there is one thing I’m confident about. This story will disappear and you most likely won’t hear about it again for a very long time. It may be years before it pops up […]

The Media Discovers Brown Fat

I want to thank Mike D and The TailGunner for sending me links to the recent brown fat stories. Looks like my cold weather exposure project, which I called No Jacket Required, has some medical merit. First lets review the story that hit the news wires. From Brown Fat: A Fat That Helps You Lose […]

No Jacket Required

Last April in the post Shivering My Way to Leanness, I discussed how I was inspired by evolutionary fitness guru Arthur De Vany to try cold weather exposure. In a nutshell, throughout thousands of years of human history, it has only been in modern times that humans have lived in a perfectly controlled temperatures. As […]

The Body Fat Test

For the past 4 months, I’ve been flying blind without a body fat test. Up until May I had a scale which told me my weight and a rough estimate of body fat percentage. The scale was not real accurate, but the good thing about any method of body fat testing is you can track […]

The Stick Boy Explained

In a few previous posts, I casually threw out the term stick boy. Without thinking, I assumed everyone would understand that phrase. Although I would love to take credit for the term, I first heard it from a co-worker back when I lived in Florida. That employee referred to me as a stick boy. He […]

I Don’t Like the Nightlife, I’d Rather be Lean

In the post I Don’t Like the Nightlife, I confessed that I probably have the type of insomnia called early-morning awakening. There is also a type of insomnia called early-morning awakening. It occurs when the sleeper wakes up too early. I may have this and have learned to deal with it by going to sleep […]

I Don’t Want To Ride A Donkey Down The Grand Canyon!

During the planning stages of my 2003 visit to the Grand Canyon, I learned that one could rent and ride a donkey down the Grand Canyon. The only catch is you couldn’t weight more than 200 pounds. I weighed 210 pounds and was damn proud of it. There wasn’t a chance in hell that I’d […]

Why Cooking and Why Now?

Some of you may be wondering why I’ve developed a sudden interest in cooking. I know quite a few single people in Seattle and they tend to find cooking to be a tedious chore. Why bother going through all that effort to cook for oneself? It is too much work for just one person. I’m […]

Shivering My Way To Leanness

Went to the gym this morning at 7:45 AM in my tank top and shorts. It was a bit brisk, but not cold. At least that is what I thought. When I got home I checked the weather and it read 41 degrees (5 C). I guess I’ve acclimatized to the Seattle area. Last fall, […]

Calculate Your Grecian Ideal

A few days ago I was researching some fitness topic when I found the Grecian Ideal Body Measurement Calculator. This tool generates ideal body measurements if the ideal body is the one used in classic Greek sculptures. What I like about this tool is that it generates its calculations based solely off of wrist size. […]

The Anabolic Quality of Food

Last year when I visited Brazil one thing had me puzzled: How could the people be so lean when a large amount of the food was either fried or loaded with sugar? The answer I came up with at the time was that they either ate less or just played endless hours of soccer. This […]

Travel Weight

I always find it interesting to measure my weight and bodyfat percentage before and after a vacation. Stepping away from my standard diet and exercise routine can shock my system into either weight gain or weight loss. Usually it is more common to gain weight on vacation. After 3 weeks in South America, I could […]