There is nothing like hiking in the mountains on a good day! ☺️☺️ Not only is it great exercise but the view was amazing!😍😍

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It's starting to get cold now but at least the sun is shining!



​god im so stuffed, ended up eating a huge 4000 calorie meal 😂😂 oh well it was worth it!!



Increased meat intake is related to increased GI cancers but exact relative risk is unclear. Red meat seems to be a higher correlation.

Nitrates in processed meat (think pink meats like bologna and bacon) are correlated with increased cancer risk with great evidence.

Extensive grilled diet is correlated GI cancers.

Increased vegetables and fruit seem to have a small decrease in relative GI cancer risk.

Fiber is questionable. It has lots of benefits and we used to think fiber decreased GI cancer risk. Several recent large studies have cast doubt on that.

Smoking is a serious GI cancer risk.

Excess alcohol is a GI cancer risk.

Aspirin might decrease GI cancers but dosage and bleeding risk are not decided yet.

Obesity is related to increased gi cancer risk.

TLDR: Eat a well rounded diet with a base of fiber, fruits, and veggies. Top it off with lean proteins and keep red meat as a treat here and there.



Really nice weather today, Perfect for an outdoor workout :D



Ever since I first started training I must have tried hundreds of training programs everything from the routines you find in muscle magazines to p90x, insanity and what have you.

They worked fine in the beginning but as I become more experienced I wasn’t seeing the same results anymore, it was time to switch things up.

This is actually the time where I started to take a more scientific approach towards both training and nutrition and I would spend a great deal of time reading about the two. Surprisingly for me what I came to find went against a lot of what I had previously been told from reading fitness/bodybuilding magazines, websites, models/bodybuilders etc. What most of them recommend is that you do high volume low frequency training. This usually mean that you pick one or two body parts and use a whole workout only focusing on them, a lot of exercises, sets, reps. The next day you would pick another body part and do the same thing and so on and so forth. Basically every muscle group in your body gets their own day. This is a very popular approach but definitely not the best.

Science shows that muscle protein synthesis (the development of new muscle tissue) only last for about 24 – 48 hours in natural athletes. This means that you will only build new muscle tissue for the first 48 hours and you can now see why low frequency training is so inefficient as you would have about 5 days every week where you are not achieving any muscle protein synthesis. Ideally you would wanna train your entire body multiple times per week to maximize muscle protein synthesis and get the most out of your training.

There are many ways to set up your weekly routine to achieve this, but my personal favorite is full body workouts done 3 times per week.

When training pick 1 – 2 exercises per body part preferably compound lifts such as squats, deadlifts rows and bench press.

When training your whole body 3 times per week you need to be smart about it to avoid burning yourself out. I recommend the Heavy/Light/Medium approach and what this means is that you don’t train with maximum poundage every workout.

* Heavy Day: ramp up to one heavy set.
* Light Day: ramp up to 80% of the heaviest set on Heavy Day.
* Medium Day: ramp up to 90% of the heaviest set on Heavy Day.


Now then which exercises should you pick? I recommend Squats, Bench press and power cleans, If you cant perform power cleans do deadlifts or rows instead.

Sets & Reps.

I do 5 sets of 5 reps for each of the 3 exercises. The weight is increased on each successive set, the 5th set being your strongest set. The first 4 sets are used to warm-up to your heavy 5th set.

Here is my weekly routine:

Heavy squat: squat 5×5
Medium bench: Incline bench press 5×5
Light power clean: power clean 5×5
Heavy bench: bench press 5×5
Medium power clean: High pull 5×5 (90% of Friday’s heavy set)
Light squat: Front squat 5×5
Heavy power clean: High pull 5×5
Medium squat: Squat 5×5 (90% of Monday’s heavy set)
Light bench: Military press 5×5



Because people are so fucking lazy these days they easily fall victim of a massively growing industry. The weight loss / fitness industry.

People are constantly looking for a quick easy fix to all their problems, usually one that doesn’t require any work or effort on their part. This mentality leaves the door wide open for businesses to exploit these people.

Im sure you’ve noticed that almost everywhere you go you’ll find foods/supplements/machines/books etc offering you that quick fix to all your problems for seemingly no effort. All they ask for in return is a little bit of your hard earned cash.

Actually the potential cash revenue from scamming noobs / uninformed people in this industry is fucking huge. Don’t fall for it, weight loss and getting into shape can not be bought and there is no hocus pocus, no magic pills, no secrets no nothing so stop looking for it.

I will teach you the scientific approach to losing fat and getting into the best shape of your life and best of all, it works for everyone and it’s absolutely free. .

Caloric intake

The number one thing when it comes to losing weight is your caloric intake.

Everyday your body needs a certain amount of calories to sustain itself, this is called your maintenance calorie level.

Your maintenance calorie level is based on your total daily energy expenditure (TDEE) and this is basically how many calories your body burn off in a day. This is a dynamic number and will change everyday based on how active you are and some other factors.

Now if your calorie intake is bigger than your TDEE meaning your bring in more calories than your body burns off you will gain weight. If your caloric intake matches your TDEE your weight will remain the same. it’s not before you go into a caloric deficit meaning you bring in less calories then your body needs that you will lose weight. I don’t care what else you read, whatever quick fix easy diet you find out there, throw all that shit away because it doesn’t work.

Bringing in less calories than your body needs everyday will lose the weight and that’s all there is to say.

The only reason to why you are or aren’t losing weight is you caloric intake, your caloric intake must be in a deficient state in order for you to lose weight period.

How to Estimate Maintenance Caloric Intake

So how do we find out that golden maintenance calorie number?

A simple way of doing it is just taking your body weight (in pounds) and multiplying it with 14 – 16. In general, men and those with faster metabolic rate should use the higher value 16 and women or those with a slower metabolic rate should use the lower value 14. However this will (just like any other formula) give you a starting point estimation for your maintenance calories meaning that you might have to adjust this number based on real world changes.

So for example if we want to find out the maintenance calorie level for a male who weigh 170 pounds we would simply take his weight 170 and multiply it with 16 which gives us 170 * 16 = 2720 which means that if this guy were to eat 2720 calories everyday his weight would remain the same because his caloric intake matches his maintenance calorie level, makes sense? Well let’s say this guy wants to lose weight, what should he do?

Well we know that in order to lose weight our caloric intake must be in a deficient state so all we need to do is reduce his calories and a reasonable reduction for a moderate deficit diet is 20% below maintenance.

So we just take his maintenance calories and multiply it with 0,8 which gives us 2720 * 0,8 = 2176 and that’s it now we know how how many calories he needs to bring in everyday to lose the weight pretty simple, huh?

So now that we know how many calories we need to consume we need to take a look at how these calories are broken down. Basically there are 3 macro nutrients within our bodies: Protein, Fats and Carbohydrates (water is also an essential nutrient).

Protein and Carbohydrates are 4 calories/g

Fat is 9 calories/g

keep in mind when thinking about macronutrients that all proteins and carbohydrates are 4 calories/g and all fats are 9 calories/g, regardless of type meaning that for example 1 gram of olive oil contains the same amount of calories as 1 gram of trans fat.

I won’t go into depth about macro nutrients since that is not the purpose of this post. However I will give you a brief overview of what they are and how much of each you need.


Protein is used by the body to repair, build and maintain muscle tissue. It is also a component of all organs and is involved in the structure of skin, bones and tendons as well as being involved in many bodily functions such as the immune system. When it comes to dieting protein is absolutely crucial for the purposes of maintaining muscle mass. HOWEVER this does not mean that you need to eat some absurd amount of protein per day like some supplement companies wants you to believe, FUCK PROTEIN POWDERS.

How much?

You will often hear that you should consume 0.7 – 1 gram of protein per pound of body weight, no studies show any additional benefits in exceeding that number. However personally I consume less, I like to keep my protein intake at 0.5 – 0.8 grams per pound of body weight and so far have not noticed any bad side effects of doing that.

Another cool thing about protein is that the thermic effect of food(basically the amount of calories required to process food) is much greater for protein than for both fat and carbs. So by eating more protein you will actually burn more calories.


Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones.

How much?

Well in order to keep your hormone production regular and fat burning in high gear 10 – 30% of your total calories seems to be a good number.


Carbohydrates are the body’s primary and most easily available source of energy and are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues.

How much?

Whatever that is left after calculating your calories from protein and fat should come from carbohydrates.

How many meals?

Ok so you hear all these trainers and fitness gurus and what not say that you need to eat about 6 – 8 meals per day to lose weight but lets just cut the bullshit, if all you wanna do is lose weight it doesn’t matter if you eat one big meal per day or 8 small ones its about the amount of calories you bring in everyday, that’s all that matters whether it comes in the morning all or throughout the day in smaller pieces it doesn’t matter. Eat when you’re hungry guys, make the equation simple, just make sure you maintain your caloric deficit.


Everybody associates cardio with weight loss but do you really need to do cardio in order to lose weight? No, I’m a firm believer that you do not need cardio in order to lose weight as long as you maintain your caloric deficit. However cardio has many great health benefits and will aid in fat loss but like I said it’s not required.


So to sum things up we will create two example diets

Example one:

Male, 170 pounds

Maintenance Calories = 170 * 16 = 2720

Deficit Calories = 2720 * 0.8 = 2176


Amount of Protein = 170 * 1 (You can use a higher value if you want to) = 170g

Calories From Protein = 170 * 4 = 680

Calories From Fat = 2176 * 0.3 = 653

Amount of Fat = 653 / 9 = 72

Protein & Fat total calories = 680 + 653 = 1333

Calories From Carbs = 2176 – 1333 = 843

Amount of Carbs = 843 / 4 = 210g

Calories = 2176

Protein = 170g

Fat = 72g

Carbs = 210g

Example 2:

Female, 150 pounds

Maintenance Calories = 150 * 14 = 2100

Deficit Calories = 2100 * 0.8 = 1680


Amount of Protein = 150 * 1 (You can use a higher value if you want to) = 150g

Calories From Protein = 150 * 4 = 600

Calories From Fat = 1680 * 0.3 = 504

Amount of Fat = 504 / 9 = 56g

Protein & Fat total calories = 504 + 600 = 1104

Calories From Carbs = 1680 – 1104 = 576

Amount of Carbs = 576 / 4 = 144g

Calories = 1680

Protein = 150g

Fat = 56g

Carbs = 144g

If you don’t know how to track calories/macros click here (coming soon)