Update and other shit

Current situation

Me big and fat :) … I’m not gonna post my weight up until a day before I leave on vacation, but I’m up A LOT from last week. I took pictures on the last day of trying to lose fat (July 23rd, Wednesday) right before doing morning cardio. I was 198 lbs when I took those pics and waist was 33.5 inches, although I was leaner than the last pics I posted. I don’t know why my waist didn’t get smaller, but hey, I look in the mirror and I see a leaner person, so fuck it. like right now, after gaining all this weight, I look softer but my waist today was 33.5 inches… same shit.

I’m up to more than 4000 cals right now, with 390 grams of protein, 500 grams of carbs, and 80 grams of fat… all spread out in 8 meals (some are really small… 4 of them are 250 cals each). And I don’t feel bloated until I eat the last meal… well, actually 30 minutes after my 7th meal (post workout) I start getting bloated (that meal is around 1000 cals with about 140 grams of carbs, and 90 grams of protein)

Doing 45 minutes of power walking in the morning with maryoomti. And doing this shit really works up an appetite. I eat breakfast at 6:30 am, and by 7:30 I’m starving. My last meal at work is at 2 pm, and by 4, when I’m home, I feel like I can eat a horse! I will incorporate moderate cardio like this after ramadhan when I try to gain more weight just to keep the appetite up. To me, if I burn 300 cals to eat 1000 cals more per day, it’s fucking worth it!

Weight training sucks ass. My right shoulder prevents me from lifting heavy, so I’m sticking to a 15-20 rep range with moderate weight. Again, I train to physical failure and I go low volume most the time, moderate volume if I feel like it (at this time, I only have around 12 days of training left… what am I gonna gain? A lb of muscle? Not worth blowing my rotator cuff over)…
I’ll post pics before I leave.




How men feel

I read this article and I was like “yup, that’s basically it”
http://health.msn.com/mens-health/articlepage.aspx?cp-documentid=100211500&GT1=31036&vv=600

how many of you (men) get out of the shower, look in the mirror, grab all the flab in your stomach, then feel depressed?

Let’s face it, almost everyone cares about how they look (male of female, young or old). I personally know someone (who is a very good friend of mine) that is obese, always makes fun of himself and how fat he is and has a good sense of humor about it, then tells me that he doesn’t want to go to public places because he feels very insecure about the way he looks.

Men always laugh about this shit when they get together (especially old people) because… well… we’re fucking men. We know we won’t sympathize when someone says “God, this is so depressing. I’m so fat… blah blah blah”… we won’t act like women and say “it’s ok sweety!! You’re trying your best! You have a beautiful face and a great personality! Most men aren’t even attracted to thin women. They like the meaty ones. You look great! Really. You just have a big structure, and that’s a good thing!”

We won’t say that shit… we don’t sympathize and lie. The difference between men and women is that women sympathize, listen, and go around the problem and try and make you feel better even they lie to your face. Men… no! unless it’s our boss. We just through a blunt solution in your face to shut you the fuck up. Something like “you’re fat cuz you don’t fucking move and you eat bread all the time. Go exercise and eat grapefruits. You fat fuck.” … and this would be coming from someone fatter than the guy who was originally complaining.

The main point of this whole thing is… Men go through the same shit women do when they’re too fat, or too thin. Solution? Be like the fat bitch trainer at the gym my wife goes to… she doesn’t fucking workout, she looks like shit, she has so much make up on, you’d think she was the bride in a wedding… but every year, she goes and gets liposuction and other cosmetic surgery done. Fast and easy results. And guess what? She gives advice on how to train and diet.
Save up, get liposuction done, bicep, calf, and pectoral implants, and you’re set. Go on vacation for 4 weeks, get surgery done the minute you get there, rest and relax to heal, when you come back and people say “holy fuck!!!! What happened to you!!! You look amazing!!” just say “yeah, I know. I walked a lot, and cut out bread from my diet when I was there. And it only took 4 weeks to look like this!” and every fucking idiot out there will believe you. Just like the girls that go get breast implants, liposuction, and nose jobs done in Lebanon during the winter… and when they come back, they’ll tell their friends “ohmygod ohmygod ohmygod!!!! I found a wonderful chinese herb there and made a tea out of it everyday, and it two weeks, my body changed!!! Even my nose!!!” and fucking retards believe that shit. I SWEAR TO YOU THEY BELIEVE IT!!!


Women with muscles are gross!!!

How many times have you heard that? And then they show you a picture of a juiced up tranny with a 7 inch clitoris?

You have to understand (boys and girls) that the fitness/figure competitors you see online or in musclemags or whatever have spent 8-16 weeks getting ready for a photoshoot that targets fitness/figure trainees and women who want to attain that kind of competition look. Most men and women would agree that a woman with a shredded six pack, veins across her abs and her body, sunken cheeks, and ripped pecs isn’t very attractive. You should remember that they only look like that for photoshoots and competitions. That’s it. even a day later they look different! Hardening drugs, diuretics, T3, GH… etc, the list goes on and on about how much shit they use to attain that look, and how hard they diet. A typical fitness/figure competitors diet would like this around 12 weeks out of contest or a photoshoot:

Meal 1
8 egg whites, ½ cup oats, 10 almonds

Meal 2
200 grams of fish (tuna, cod, salmon), 1 cup veggies

Meal 3
40-50 grams whey protein, 3-4 tbsp glucose or waxy maize

Meal 4
150-200 grams sirloin steak, veggies

Meal 5
8 egg whites, 10 almonds

Tell me one woman you know that eats this much protein, and this much food when she’s already at 13-16% body fat?

They train heavy, dumbbell bench pressing pressing the 50-60 lb dumbbells, curling the 30 lb dumbbells, doing 15-20 chinups, barbell rowing 185 lbs, deadlifting 225-315 lbs… do you know any woman who can lift this heavy?

Doing 1 hour of intense cardio in the morning, and 1 hour in the evening.
Using liothyronine sodium (T3), clenbuterol, ephedrine, anavar, primo, stanazol, dyzide or aldactone… and the list goes on.

Do you know anyone doing, or willing to do this? And this is just to look ripped and small, not the behemoth female (if you can call them female) bodybuilders that eat 3000-4000 cals, 400-500 grams of protein, and are on 1000 mg of test, and 225 mg of tren.

You wanna see how they look like when they are 12-16 weeks out of a photoshoot or a contest?

Here… look at these pictures… these women are extremely lean… you can’t even see a lot of muscle (if any) on them. And they work a billion times harder on diet and training than any idiot in the gym:










You see the one on the left here? She’s on a lot of shit that was designed to make MEN big. Her body resembles that of a man’s body, and she hasn’t taken her face to the twilight zone… the one in the middle wearing the orange whatever, she used so much shit, she turned into a man without a penis… and I wouldn’t be surprised if she grew one. If a woman is afraid of looking like these two cavemen, easy… just don’t use 1000’s of mgs of androgenic steroids. It’s not the food, or training that made them look manly. It’s the fucking highly androgenic gear that made them look that way.



Now are you fucking convinced?



Here's your news on health, bitches!


http://health.yahoo.com/experts/eatthis/11230/americas-bestand-worstrestaurants/


McDonalds... with a B rating... 'nough said!

Remember something called……

The Mediterranean diet? Yeah, they came up with that about 2 or 3 years ago, right? It built up some momentum and a lot of people kept buying their bullshit and shilling out cash to get a worthless diet that basically contained a shit ton of olive oil, bread, pasta, cheese, and a little bit of seafood and shit. The whole premise of that diet and the “scientific” data they had to prove that this diet was the be all end all of diets (just like every other fucking fad diet out there) was this:
“look at people in Spain and Italy. They aren’t fat!!! It must be the food they ate!”… and people believe shit without even looking it up. Well, as you might have known already, this diet died out a couple of months ago because this piece of information came out:



Yes, as you can see here (or as Cartman would say… Hnaaw), Italy and Spain are basically fat asses, even though they are very active. Blame it on fast food or whatever, but their shit diet isn’t healthy and won’t make you lose weight. So wake the fuck up.

Fad diets always come and go. Remember that shit called the chemical diet? People still fucking believe in it. Please, if you have an ounce of intelligence, explain to me how eat only bananas and milk on Saturday, oranges on Sunday, beef on Monday… etc. would result in weight loss due to some secret physiological action in your piece of shit fat body? The only way you can lose weight with this crap is due to mass balance. Fucking calories in < calories out = weight loss!!! If you aren’t a pig, and you don’t eat 80 bananas and 6 gallons of milk, you will lose weight due to a lesser caloric intake. When I tell this to people who are 200 kg overweight and are extremely happy when they try a new diet, lose 10 kg, then gain 20 the next month, they say “but it’s more convenient than the shit you do”… convenient? This shit is convenient? Eat kit kat bars all day long is also more convenient since they sell those yummy shits even in bathrooms these days, but it won’t get the fucking job done and pretty soon you’ll be affected by APS (Ass Piss Syndrome).

You wanna be healthy? Don’t ask me. I’m more than 20 kg overweight and am a chain smoker. But seriously, the only way you would give a fuck about your health is if it’s a last minute thing, or you’re over 45 years old. Fucking obese people saying “but it’s not healthy”… what? You are the fucking epitome of “un-healthy” and you have the nerve to say this? Fact of the matter is, you just want to fucking look good or acceptable. Fuck health until you’re laying on your death bed at 26 years old hooked up to IVs and shit and praying for your life and saying “GOD WHY DID I DO THIS TO MYSELF!!!” then… maybe then, you’d do something about health. But don’t kid yourself now. An obese cocaine addict (if you’re on cocaine and you’re obese… I applaud you for your retarded appetite) could be healthier than any of us. So it’s not about health. All this diet business is about looking good and you fucking know it. So, don’t bring health into this shit.

You wanna lose weight and you don’t care about your health? It’s fucking easy. I explained this to my friends, I explained it here, and I will explain it again… the junk food diet. You might gain some weight at first, but you’ll lose more with time. And you only get to eat junk (everyone’s dream… right?)… I will explain how this shit works, and then I will tell you the reaction I get from most fat asses (showing you how weak willed they really are, and even if there was a pill that’ll make you lose 20 lbs of fat in a second, they’d still be fucking fat)…

You eat this everyday (same quantities) for 2 weeks

Breakfast
2 cheese sandwiches, orange juice

Snack
Chocolate bar and soda

Lunch
Big mac meal, super size, and finish the whole damn thing (with regular soda, not diet)

Dinner
1 medium pizza with regular soda

In two weeks, you change the medium pizza to a small pizza with a diet soda

Two more weeks and you change the big mac meal to regular size with a diet soda

Two more weeks and you only eat half the fries with the big mac and only 1 cheese sandwich for breakfast

Two more week and you cancel the snack

Then you start power walking for an hour a day By the time you power walk for 2 weeks, you would’ve lost a total of 10 kg or so.

Responses to this diet from fat asses:

1- Although almost everyone I know eats like this every damn day, they still say “man, that isn’t healthy at all. I could develop diabetes or heart problems!”

2- I have to walk? And do it for 10 weeks? Fuck no. I want something to make me lose all this weight without changing what I eat and without exercise. I don’t have time for that. What if I just drink green tea before bed?

3- And this one is what makes me want to kick them in the teeth… “you mean I have to eat the same thing everyday?? No, I can’t do that.”

So, even with your whole diet consisting of junk food, you still can’t do it.

Survival of the fittest… we’re trying to stop evolution

http://www.nytimes.com/2008/07/26/business/26kidmed.html?_r=2&hp&oref=slogin&oref=slogin

Read that damn article… sickening. There are a couple of people to blame for this crap. First, we have the parents. I don’t care how educated your parents are, they most likely don’t know jack shit about nutrition. My father has a PhD in construction engineering and management, and my mother has a master’s degree in sociology. Do you know what all of us (my siblings and I) had for breakfast, afternoon snack, and lunch every day from 6th grade til fucking college? Breakfast was either a sugary cereal, like coco puffs, or chocolate chip pancakes (I’m talking everyday here). After noon snack was at school. All the kids used to make fun of me (I didn’t mind, I actually found it funny, too) for bringing a damn mayonnaise and lettuce sandwich. No, there wasn’t any cheese in the fucker. Why? I don’t know. But it was a fucking mayonnaise and lettuce sandwich with an apple. When we came back home, it was fucking chicken nuggets, hotdogs, and French fries. That’s sound fucking nutrition right there. My two younger brothers are as fat as fuck. I guess their metabolism hasn’t kicked in yet (shit runs in the family from my dad’s side. I got it when I was 17-18 and lost a ton of weight for no reason, my younger sister is the same. My older brother and sister were thin all their lives… well, most of their lives.). Anyway, my younger brothers eat junk 24/7. I’m talking world class crap on a plate. Things I wouldn’t eat on my cheat day (well, nah… I’d eat anything on my cheat day). My youngest brother, Fahad, drinks frappacinos non stop. And when he isn’t drinking that shit, he’s making his own concoction of oreo’s, milk, ice cream, and hershey’s chocolate syrup all mixed in a blender. This is just something he does when he’s thirsty. Food? He would be better off if he ate a mixture of butter, sugar, and flour… I’m serious. The shit he eats makes my eyes pop out. And my parents are ok with it. BUT GOD FORBID THEY CATCH HIM WITH A REDBULL!!!! OH NO!!! RED BULLS ARE DANGEROUS!!!..... they read it in an email, so they’re watching his red bull intake. But it’s ok for him to down 500 grams of sugar and 200 grams of fat a day. And I’m talking about an educated middle class family here. Since I always see my brothers and sisters lie to other people by saying “no, our parents would never let us eat that” just to look better in front of people, I’d assume other people lie too. Just like the men that say “a3oothu billah!!!” when anyone mentions alcohol, then the next weekend you find their cars in Bahrain parked outside of bars that have Moroccan whores. Anyway, my point is that parents don’t know shit about nutrition, no matter how educated they are. Oh, another story!!! This is recent. A friend of mine told me about a “ridiculous” thing (I would use another word, but he’s my friend and I don’t want to offend him) his father said when they had guests around. Now, his father has a PhD in computer engineering… this is what he said “they have discovered that one of the miracles in dates is that if you eat an even number of dates, your body will process it as sugar, and if you eat an odd number, your body will process it as protein. And that’s how they used to survive back in the day without protein.”… again, coming from an educated middle class parent.
Most grown ups wouldn’t know healthy if it hit them in the face. If you ask my dad, he would tell you that his daily diet is as healthy as can be. You ask my family and they’d say that he eats very very very healthy food. You ask anyone else to take a look at his diet and he’d say “wow, I wish I could eat that healthy”… My dad once caved in (My dad and I are probably the two most stubborn people on earth. He says I’m wrong, I say he’s wrong… but suddenly, he found out that eating whatever he wants and jogging 3 times per week for the past 15 years didn’t get him anywhere. So, he wanted to know my points of view), and he asked me for diet advice. We sat down together and we wrote down what he eats on a daily basis (he was pretty consistent)… here’s Mr. “healthy” total macronutrient breakdown and calories
3800 calories per day (they were more, but I let him off easy)
55% carbs, 35% fat, 10% protein
Healthy my ass. Just because it includes a banana, some cheese, a glass of juice and some veggies doesn’t mean it’s healthy.

Secondly, I blame the educational system. The only thing you learn at school about nutrition is “make sure you eat from the 5 food groups”. To me, you only have 3 food groups… they are
1- crap
2- unbalanced “healthy” food, which is still crap and just as bad
3- balanced meals with good ratios from fresh food
Crap is anything you buy from a restaurant.
Unbalanced healthy food, which is still crap, is basically your regular home cooked meal.
Balanced meals are basically fresh foods (or nutritious food) bought from the grocery store that isn’t processed (no corn oil or sunflower oil or shit like that), cooked any fucking way you want, except for deep frying the damn thing, and served in portions that have sensible macronutrient ratios. Proteins and carbs aren’t healthy at anything above 40% or lower than 30% on the long run. For fat, you need 20-30%.

Yet still, your typical healthy meals are as follows (I’m talking about Saudi Arabia here)

1 egg fried in 2 tbsp processed sunflower oil or 10 grams of butter, 1 or 2 pieces of Arabic bread (even the whole wheat kind is crap), a piece of la vache que ri cheese or however the fuck you spell it, 1 tbsp jam, orange juice…
This would come out to 10 grams of protein, 100 grams of carbs, and 25 grams of fat…
That’s fucking 665 cals with 5% protein, 60% carbs and 35% fat. It looks fucking healthy to you, but it aint.

What would I do for you to eat a 500 calories meal in good ratios that contains all those foods? Try this:

4 egg whites, 1 whole egg, 2 slices fat free cheese cooked as an omelet in 1 teaspoon extra virgin olive oil. 3 slices bread (not Arabic… and it doesn’t matter if it’s white or whole wheat), 2 teaspoon jam on one of the slices of toast , 1 small glass of low fat milk (around 200 ml)

How does that fucking sound? 35 grams of protein, 54 grams of carbs, 11 grams of fat. That’s 455 cals with a ratio of 31/47/22

Let’s take lunch for example…
1 chicken thigh, 1 chicken wing cooked in oven (neglecting the fact that it is drenched in oil and your eating the fucking skin with it), 1 plate of rice (around 2.5 cups of it), 1 laban.

That’s around 15 grams of protein, 125 grams of carbs, and 30 grams of fat. A good 830 cals that is considered a “light” lunch for most. The ratios are 7/60/33… that’s protein/carbs/fats… basically crap.

How can you make it better?

2 Skinless chicken cooked in the oven, 1 cup of rice, veggies, 1 low fat laban, 2 teaspoons olive oil on the chicken or whatever.

That’s 55 grams of protein, 55 grams of carbs, and 15 grams of fat. A nice 575 calories with a 40/40/20 ratio.

How hard is that???
Do you see what I mean when I tell you that even healthy food is considered crap in my book???

Ofcourse, they don’t teach you this shit at school. Why? I don’t fucking know. Obviously, they’d rather teach you something called “wataniya” than teaching you about something that will actually make you healthy.

Finally, I blame the poor innocent child that doesn’t want to get off his lazy ass, because if he did, he might not go up a level in world of warcraft for missing an hour of playing that stupid game.

As for the title of this post… I got the idea from someone else who explained this in a very good way. Nature has a way of annihilating the weak. It’s called survival of the fittest. Those who are a burden on society’s back usually die quick when they are left to be independent (in a survival sense). A child who is 100 lbs overweight by the time it’s 10 years old is obviously the weaker link. If we let nature take over (instead of pharma companies… whose main goal isn’t to cure people, mind you), that kid would’ve been dead. So would his fat parents.

The really sad thing is that they are depending on medication rather than being a human being. So, they’re basically pigs on xenical with no will to live.

I do the same to my health, and I could be a burden on society. I smoke… sometimes heavily. Being doing so for a while now. But if I ever start coughing in a painful way, or notice some ill side effects, I will quit. Just like if I see my blood test. If something is out of whack, I will immediately do the necessary to fix the problem. I’m not saying “oh look at me, I’m super man”… I’m probably one of the unhealthiest people out there. But my message is, if you see something wrong, fix it immediately. Fat people get fat… then they get fatter… then they start having trouble breathing… then they get diabetes… then they get fatter… then the doc says you’ll die if you don’t lose weight… then they get fatter… then the doctor puts them on statins, metformin, xenical, meridian… etc. and the fuckers are still eating big macs non-stop!!! If the doctor (whom I don’t trust, and never will) ever told me “hey, you see that big black cloud as big as your head on the x-ray? Yeah, that’s your lung getting ass raped. 2 more years and you’ll probably be dead if you continue.” I would immediately smoke the last couple of cigarettes in the pack (I can’t throw it away!! I paid money for it, damn it!!) then quit.


All I’m saying is if a kid is over 20% fat, you should kill the parents… until that kid turns 20 (I’m giving him 2 extra years after 18 to cut him some slack). If he’s 20 and he’s still 20% or more bodyfat, he should be laughed at.

It’s fading now

Well, I woke up last Thursday with an itch in my throat. Later on that night it developed into a fever and severe pain in my throat. So, I started my antibiotic course on Thursday night. Didn’t train or diet since then. I hate how antibiotics make me so fucking bloated. I look like I swallowed a damn watermelon. Anyway, it’s subsiding now. No more fevers, no more throat pain… just mucus… lots and lots of mucus… funny word… mucus…
I’m relieved that I got it before I took my vacation… got that outta the way now… did cardio today in the am… was nice. Weather is starting to get humid though… fuck.

The other day on TV

I was at my parent’s house last Friday… TV was on and I was talking to my sister and she said “look, you’ll love this!” and pointed at the tv… I saw a fat bish talking and didn’t care that much, and just asked “what’s it about?”… my sister said that this fat bish is trying to tell people that if you tried losing weight and you failed, you were basically meant to be fat and there’s nothing wrong with that, embrace fatassism. I didn’t see the interview so I can’t say if it’s true or not… but I know some people (personally, and some not so personally) that actually think that way. You know, the “I can’t lose weight. I was meant to be fat. Now let me wear my spandex shorts and my XXS tube top and go out to a club” type of person?

This picture should end the debate about the bodybuilding crap

You know what I mean… all the “no no, don’t get too big… women don’t like that”… yes, trust me, most bodybuilders know that women do not like a man to be muscular to the extreme. Sometimes people do things for themselves. Although I am not a very big bodybuilder, but I’ve had my share of “don’t take it too far, any bigger and you’ll look ugly”, and some dumbass once told me “you ruined your body… the wider you get, the shorter you’ll be”… those are his exact words. Anyway… they typical female specimen is usually attracted to money (or anything that sends the message of having money. Like an expensive car, a big house… etc.). they do not give a rat’s ass about a life long commitment with someone who actually looks good, muscular, or whatever… that’s who they go to to cheat on their rich husbands ;)…. j/k… Anyway, look at this picture. This is IFBB pro Dennis James. Men usually admire someone who looks like the “alpha male”, but it just stops at that. You know, the usual “holy shit!! Did you see how big that guy was!!!? Damn!”… Women usually grotesque these people… the “god, that’s disgusting! Can he even wipe his ass?”…. and this picture proves it :) … who are ALL the men looking at? There are only 2 women in the picture… what are they looking at? LOOOOOOOOOOOOOOOL

Progress and conclusions... (might be useful for some people)


Well, as i told you in May after my little 3 weeks experiment with the UD 2.0 way of dieting, I will be trying some different dieting techniques to see what happens with this shit. i tried 3 methods, 2 weeks each method to evaluate.

High calories, high carb, low fat on workout days (3 days per week), low carb, high calories on non workout days

this method did not due much for me... weight didn't change, strength didn't change, shape didn't change. this is probably due to the higher caloric intake, and the low intensity cardio i was doing for a short peroid of time. I would assume i was on maintenance calories if you factor in the cardio and workout. I did not feel comfortable at all with this method. lots of bloat.

50% protein, 50% fat, moderate/high calories
Didn't change the workout or cardio... was on 350 grams of protein and 160 grams of fat.... THIS IS NOT A KETOGENIC DIET THAT WILL PUT YOU INTO KETOSIS!!! the protein intake was too high to go into ketosis. the fat loss was really nice with this method, but the bloat, gas, and feeling uncomfortable all day long was horrible. i would not advise it at all... unless you are happy with getting leaner but your waist getting bigger (yes, that's what happened)

40% protein, 40% carbs, 20% fat

a lot less bloat, slower fat loss than the 50/50 protein/fat ratio but strength went up and muscle were full all the time with very good vascularity. i like this method, but for people who are in a hurry, this isn't for you (hurry as in, you have a contest in 3 weeks and still have 15 lbs of fat to go... this won't cut it... but being 50 kg overweight and saying I'M IN A HURRY!!! FOR...for... for... for losing weight... yeah... i need to lose weight fast... for... no.. reason... ummmm).


What i have noticed:

as you know, my MAIN fat storage area is the lower back area. I have read many times that this is due to being insensitive to insulin. and after experimentation, i found this to be true. when i went into ketosis for my last contest, my lower back fat melted fast. when i went with a higher carb method this time, i went slow, but it was mostly from the front (as you will see in the pictures).

The down side of ketosis

very fast drop in weight, lots of muscle loss, no strength, no pump, looking flat for a long time, feeling like shit

The upside

very fast weight and fat loss. Insulin levels are very low, so the most fat is burned from the lower back

The downside of high carb

fat loss is a lot slower, looking "watery" all the time, lower back fat won't budge.

The upside

lots of strength, feeling "full" all the time, no muscle loss (sometimes you gain muscle), lots of energy



so, as you can see... based on what i found, you can get an idea about how i'll diet next time (which i will explain, next march. lol!) but, again, look at the big picture here... 1 method isn't always the best. sometimes you have to mix it up.

here is my progress... or whatever you want to call it. my waist here is 33.2 inches (it was 33 yesterday, but after a nice dinner at chilis and half a trey of brownies with chocolate fudge, ice cream, and 2 liters of water.. it's hard not to bloat and retain water), and i was at around 202 lbs. if you look closely, from the front, i got a lot leaner (mind the water), you can probably see veins starting to appear on the lower abs (i can see them clearly in the mirror... don't know how they'll look when i post them)... calves got bigger although i didn't train them much (2 sets per week...) but they grew from all the walking on an incline. to me, that's better than training them with weights at this point. everything got leaner except the lower back.

I will post more pics on the day i leave for my vacation, because i promised bandar i'd show him the results of my little trick ;)

­High Volume, Moderate Volume, and Low Volume Training

One thing I always notice in gym goers is that they do not know the difference between these training methods. Actually, I have yet to see anybody follow a low volume training scheme. If you do not know what I’m talking about, let me briefly explain the difference between these training methods:

High volume training

This is what I see most of the gym goers doing. It usually consists of training with moderate to heavy weight (relatively), and a shitload of sets (regardless of the number of reps). You will see people doing anywhere from 16-20 sets for a large muscle group (chest, back, legs), and 9-12 sets for smaller muscle groups (bis, tris, hams, delts, calves). Let’s say someone with a max incline dumbbell bench of 120 lbs will train high volume. It will be something like this:

30 lbs x 4-5 sets, 15-20 reps for warm up
60 lbs x 1 sets, 12-15 reps
80 lbs x 1 sets, 10-12 reps
100 lbs x 1 sets, 8-10 reps
120 lbs x 1 sets, 4-8 reps

Then he will move on to another exercise and so on, until he finishes 4-5 exercises for one muscle group with the same rep and weight scheme.

The basic idea here is to incorporate all the muscle fiber (fast and slow twitch), flood the muscle with as much blood as possible, and hit absolute failure by the end of the workout.

This is a very old school method of training. Where you “hit the muscle from every angle possible”.

Moderate volume training

Only a few of the gym goers would reach the intermediate to advanced level due to either genetics, or an impeccable diet, training, and resting routine. Most of my advanced bodybuilding clients are/were under this category. The basic idea is to hit the muscle with a reasonable number of sets (9-12 for large muscles, 6-9 for smaller muscles) and focus mostly on compound movements. Let’s take the same guy who was doing the 120 lb dumbbell incline bench. He will do 3-4 warm up sets with light weights, then he will move on to a weight where he feels comfortable reaching positive failure between a 6-12 rep scheme, not necessarily reaching the 120 lb dumbbells for 3 to 4 sets. Then he will move to 2 or 3 more exercises, where the last exercise is usually a high rep isolation movement (like cable crossover). Again, the idea is the same as the high volume training scheme.

Low volume training

Most people (who are used to high or moderate volume training) cannot understand this way of training. I have yet to see a “gym rat” attempt or even know of this way of training. It involves a lot of effort, a lot of focus, and a lot of mental strength. Unfortunately, people are just used to pumping out set after set and think that by annihilating the muscle, it’ll grow. By switching to low volume, they don’t know how to approach it, and think of it as just doing less work.
Let me give you an example of how low volume works. Let’s say incline dumbbell press, with the max of 120 lbs for 4-8 reps… this is how someone who does low volume does it.

Warm up is as follows

30 lbs x 1 set x 20 reps, rest til you feel blood starting to pump into the muscle
50 lbs x 1 set x 12 reps, rest til you catch your breath (60-90 seconds)
70 lbs x 1 set x 6 reps, rest til you feel thoroughly recovered (maybe 90 seconds or more)
100 lbs x 1 set x 2 reps, rest for 2 to 3 minutes
120 lbs x 1 set x 1 reps, rest for 2 to 3 minutes

Now you are done with your warm up. The warm up is usually the longest part of the workout. That’s around 15 minutes. Then you start your working set.

140 lbs x 1 set x 4-6 reps (should reach positive failure)
Then rest for 2 or 3 minutes
120 lbs x 1 set x failure
Rest for 2-3 minutes
100 lbs x 1 set x failure

And you are done with that muscle.
The problem with most people is that they don’t know what failure is. There is a difference between failure and fatigue. Fatigue is when you do 2 million sets and your muscle won’t respond anymore. This is due to over exertion, and lactic acid build up. Failure is when you can do a couple of reps on your own (full range), then you feel the weight get really heavy, then you can’t perform another rep (positive motion) even if your life depended on it. This is on the first set! Not after 20 sets. Most people reach “mental” failure before even coming close to positive physical failure. You just think in your mind “6, 7, 8… ahh.. I’m tired… I can’t do 9… I guess I failed”… physical failure is when you go “6, 7, 8, 9, 10, 11, aaahhh…. 12, 13, 14”…. By the time you reached 10, the weight stopped moving and you close your eyes and you think you’re moving it but your body won’t respond.
If you ever try this, you will be sweating bullets, and feel like you want to drop dead after your set. But most people don’t understand this concept and think it’s just like high volume training but with less sets. That is why the first thing I hear from a client when he switches to low volume is “that was easy, I wasn’t even tired.” I just tell him “well, you did it wrong.”…. the client’s reaction after doing low volume the correct way should be like this:
“Fuck you and your low volume shit! Are you trying to kill me????”


What’s the difference?

High volume
With high volume, 90% of the trainees are bound to get overtrained. This is (in my opinion) a horrible way to train, and a good way to lose muscle and look like absolute shit. The biggest problem (or actually, 2 problems) is this:

- Most people train this way and actually hit muscles twice a week! This is absolutely disastrous! You cannot imagine how much stress this kind of training puts on your muscles AND YOUR CENTRAL NERVOUS SYSTEM (CNS)!! Training a muscle once a week with this system will most likely overtrain you in a couple of weeks. Hitting them twice per week will do much more damage.
- There is bound to be a genetic freak in the gym who could grow muscles by jumping up and down who trains very high volume. Ofcourse, every noob in the gym will go ask this guy for advice. The answer will be “do 5 billion sets for every muscle, and train every muscle ever 3 days.” This is dangerous advice. And this is why many people quit, or don’t have any gains.


Moderate volume
I have nothing against this way of training if you are hitting a muscle once per week and taking atleast a day off between each training session. There is strain on the CNS using this system, but it is not half as much as it is with high volume training. I usually start out “absolute” beginners with this method for a couple of months or a year to develop muscle mass and to develop (very important) the mind/muscle connection. By doing different exercises and hitting the muscle in different angles, you can develop a sense of how your body is put together… what do I mean? Let’s see… some people have broad shoulders (long calvicles and collar bone) and usually long limbs, these people would find flat bench press (with shoulder blades tucked in and a wide grip) to hit the pectoral region the best. If someone has short limbs and narrow shoulder width, this exercise will probably hit his triceps and delts a lot more than his chest, and if he uses a wider grip, he won’t get ½ the range of motion done. So, by doing different exercises, you will know what works best for your body structure, and you will get a better idea of how the muscle feels when it contracts. When you develop a mind/muscle connection (you can isolate a muscle in a compound exercise by using your mind to control it, and not jerking the weight around) it will be easy to move on to the low volume training method.

Low volume
For intermediate/advanced trainees who have been working out seriously for 2-3 years, I would recommend this method of training if you want to pack on serious size. The beauty in this kind of training is that you can reach muscle failure with heavy weights (send the message for the muscle to grow) without stressing your CNS much. This would allow you to hit the muscle twice per week if you have an average or above average recovery ability. If you are a severe ectomorph, I would not advise hitting a muscle twice per week no matter what. Ectomorphs have a very poor CNS recovery ability.
Again, this training method is for people who want to advance in bodybuilding, and already have a good mind to muscle connection. Also, you should know what “positive failure” truly means.


Of course, this is just my personal opinion from experience. A lot of people might argue, but this is what I think. Besides, when every damn client grows well with these methods, and a genetic freak who’s been training for more than a decade gains 15 lbs of pure lean body mass (I’m talking 0 fat gains) in less than a year by switching to low volume and a better diet, it kinda tells you something!

Again, low volume training is not for absolute beginners. You will not know what it means to train low volume unless you have a little experience in the gym.


An important note: all of this info is meaningless if you aren’t on a well calculated diet. I’m not talking the “I eat healthy” or the “I think I’m eating 150 grams of protein… or is it 250? Hmmm… it’s somewhere between those two numbers” kind of diet!




Crazy shit!!!

This is from the American Academy of Pediatrics….
http://www.medindia.net/news/American-Academy-of-Pediatrics-Recommends-Cholesterol-Drugs-in-Kids-38982-1.htm

I truly believe there is a cure for cancer… but they don’t want it out cuz it’s cheap. (search for DCA… DiChloroAcetate)

Meds are more expensive than anything, and pharma companies are just coming up with skewed research and studies that basically say “buy this drug, it makes you live longer and have a woody” and in 2 years, you basically have heart and joint problems

Doctors recommend “niaspan” for cholesterol and heart disease patients who can’t go on statins. Niaspan is basically Niacin (a B vitamin) that costs around $10 per 200 tabs. Niaspan is around $100 for 100 tabs at discount drug stores and you have to have a prescription. Why is it that expensive? It’s the same damn thing!!!! Their rational… from the site itself:

“When treating a medical problem like high cholesterol or heart disease, getting the same amount (dose) of drug every time is important. Unlike medications such as NIASPAN, dietary supplement niacin—the kind you buy in the vitamin aisle—is not FDA approved.
According to the American Heart Association (AHA), dietary supplement niacin may “contain widely variable amounts of niacin—from none to much more than the label states.” AHA states that “Dietary supplement niacin must not be used as a substitute for prescription niacin. It should not be used for cholesterol lowering because of potentially very serious side effects.”

What a load of bullshit!!! Give me a goddamn break!!!

I wonder why… instead of spending millions on drugs and shit, why don’t they spend half that money on educating kids about how to eat, exercise, use supplements, and take care of yourself correctly? Why can’t they teach that at school? Instead, you want to give 1 year old babies, low fat milk. And you want to give 8 year old kids cholesterol drugs? Do a search for statins, and do a search on how they affect co enzyme Q10. then, do a search on how important CoQ10 is important for the heart and in preventing heart disease.

I have tons of stories and info and shit any retard, with an IQ of more than 2, can figure out on his own. But people won’t believe me or the info because:

1- People are two lazy to search
2- “You’re not a doctor”
3- People usually don’t want to hear the truth.

These days, I seriously would not trust a doctor with my pet cockroach, let alone my family or myself.


They still can’t figure it out?!

I swear, every other day I read something new, either in the newspapers or on yahoo news, about how “new studies find that this might help dieters/obese people/overweight people lose weight” or whatever… and… the info right there is just… OLD!!! And STUPID!!!! The basic reaction from someone who’s slightly more intelligent than my dog, ruffles, (which really isn’t saying much) would be “no shit, Sherlock!” … this is what they found out in the past 5 years (this is top research ranging from the mayo clinic to the university of Bob):

Being over 15% fat is healthy
Being over 12% fat causes health risks
Low carb diets are best for weight loss
Low carb diets only cause short term weight loss then you gain it back
Best thing is to start your day with a small breakfast
Best thing is to start the day with a large breakfast full of carbs
Low GI carbs aid in weight loss
The GI of carbs doesn’t make a difference
High protein diets cause kidney problems
High protein diets are healthy
Avoiding saturated fats and replacing them with healthy fats aid in weight loss
Saturated fats are bad for the heart
There is no difference between saturated and unsaturated fat when it comes to health
Lifting weights aids in weight loss
Lifting weights stalls weight loss
High intensity cardio burns more calories
Low intensity cardio burns more calories throughout the day
Higher caloric intake is healthier
Lower caloric intake is healthier

And the newest of all (yesterday)
Research discovers that keeping a log of your daily diet will double your weight loss!

HAHAHHHAHAHAAHHAAHAHHAHHAHHAHAHHAHAH


The retards still haven’t figured it out yet.
You know why?

Really, it’s simple… think about it for a second…
A bit more

Just a little more…


Here’s the answer:

They aren’t looking at the big picture!

Really, you can! You just don’t want to and you want to create excuses. So stop bitching about how you “can’t” do it, and start bitching about how you don’t “want” to do it!!!!!!

I don’t even know why I was thinking about this the other day, but it just popped in my head. I talked about this before, and I’ll probably talk about it again, and again, and again. I don’t care if you work 12 hour shifts that change every other day, I don’t care if you’re on call or whatever… you can easily do this shit….5 hours per week… what’s so fucking hard about that? You probably spend 5 hours a day doing useless crap anyway. Can’t you just spend 1 hour in the gym, and the rest doing useless crap? Heck, some people spend 45 minutes taking a dump!! And then they tell you “I don’t have time to go to the gym”… let’s face it, you have time to go to the gym, you have time to fix up your meals, you have enough money to buy quality food (hell, you’ll save more money this way), you can easily manage to sleep for 7-8 hours per night… but you don’t want to!!!

Let me tell you something about myself… or actually, something my father always says (to this day)… “You are irresponsible, you don’t know how to manage your time, you don’t know how to manage your money, and you don’t know how to set your priorities straight! Grow up!”… Yes… I am, and probably always will be, a mess. Come look at my office for god’s sake. It looks like a dump! My old apartment back in Louisiana was basically a huge storage room for half empty pizza boxes and starbucks paper cups that still had some bacteria infested mocha in it. I never remember cleaning my fucking room (except, like, once per year I’d pick the clothes off the ground and throw them somewhere else)… and when I didn’t have any responsibilities before I got married, I’d blow my money on stupid shit. Yet, I managed to wake up every goddamn morning at 5 am to do cardio, had enough money for whey, tuna, oats, and milk, and set aside atleast 1 hour a day for the gym. Even when I had a lot of important things to do like everyone else (i.e. waste 4 hours watching crap on tv, 2 hours staring at the light… etc), I still MADE time to reach the dumb ass goal I wanted to reach. You just have to WANT to do it.

Side note: just went down to have a cigarette and someone wiggled his belly and said “I cut out bread from my diet cuz I wanna get rid of this”… I swear I’m not making this up!!!

You remember back in school, or college… when you complain about grades and shit… and someone tells you that your grades are shit because you spend 10 minutes per semester studying, then you say “I don’t have time”… sounds stupid, right?... then when he says “yes, you do! What the fuck are you talking about?”… then you say: “ee… bas mali 5ilg!!! (yeah, but I don’t feel like it!!)”… and the logical thing is to think that you only have yourself to blame for the bad grades? But no… you have to blame the professor cuz he’s an asshole… right? And everyone starts lecturing you and shit… and then you lie so much to yourself that you start believing that you actually don’t have time to study, and that the professor is evil. And when you graduate and you’re done, you say “fuck… man… I was such a dumb ass!”

Same thing!!! People just love to lie to themselves until they believe their own lie! And when it’s too late (300 lbs, with all the health problems you can think of), you say “god, I was so stupid to waste all that time and eat all that junk when I could’ve avoided this easily.” … you see how that goes?

You have time! Plain and simple. Do you want to do it? it’s up to you. Can you do it? even if you had a physical defect, mental defect, work 16 hours a day, and only make $1 an hour… you can do it. you just have to WANT to do it, and put in some fucking effort, bitches.

One of the contributing factors of fatness in Saudi Arabia…

Is that everything revolves around fucking junk food! Not only that, but if you don’t dig your face in the junk they offer you, you are rendered an infidel… or something. What brought this up? Well, work! Fucking every unit I go to has a day a week where someone buys a bunch of junk and everyone in the unit should start pigging out on it, or else they aren’t a “team player”. Do you know what I mean? Don’t get me wrong, I have nothing against them eating crap and looking like… I’d rather not say… but my problem is with their attitude or reaction if someone in the unit (like me) doesn’t want to indulge in that crap because I actually watch what I eat. It’s either:
“Why are you like this? Do you have a problem with us? We aren’t Jews, why don’t you eat with us?”
Or
“You’re dieting? Why? 6ayib, this is good food… lots of protein!! You eat protein, right? Look, there’s some fool (beans) over here, eat!!”
Or, what my supervisor said
“Distancing yourself like this from the others doesn’t look good. You should interact more with your coworkers”

So, I grabbed a cup of coffee and went in. I sit there, sipping my coffee, TRYING TO HAVE A FUCKING CONVERSATION WITH ANYONE!!! BUT NOOOOOOOOOOOOOOOOOOOOO!!!!! I can’t open my mouth without someone saying “what? Our food isn’t up to your standards?”

It’s going to be my turn to bring them breakfast soon… I was thinking of cooking up some plain oats, egg whites, and some veggies just to see how they’d react and if anyone would eat. If they don’t eat, I wonder what I’d say? …. But… meh… why waste my time… I’ll buy the usual junk and watch them gorge on it… besides, although I usually don’t care what my supervisor says or anything like that as long as I get my work done, but it wouldn’t look very good when all the employees and other supervisors of the division are all waiting for food and I get them saw dust and Styrofoam. Nope, would not look good at all. Ever seen a fat person who’s starving and waiting for his food and you get him something that isn’t double deep fried in molten chocolate? Yeah, not pretty.


This shit takes time!!! Be patient!

Just so you know how I come up with this crap… I keep hearing it over and over again… client after client… friend after friend… coworker after coworker… until I just get sick and tired of hearing it. Then, I post it on here. I’m saying this because I met a client this weekend, and I don’t want him to feel like he’s responsible for this post :) …. Anyway… what I’m talking about is beginners who expect to turn into competitive bodybuilders overnight. “when will I see results?”, “when will I look like a bodybuilder?”, “when will I bench 315 lbs?” … If you’ve been training for a couple of months (I don’t care if you’re doing it right or not), if you didn’t develop an “impressive” physique (you know, people start asking you if you work out. People start telling you that you look great… etc), you aren’t genetically gifted. You are normal… like 99% of us out there. You will need years to develop a pretty good physique. I’m not talking a superheavy weight competitor physique!! No… I’m talking the slightly muscular, very lean look. There was a comment a couple of weeks ago in one of the posts where [r] said “Since you mentioned brad pitt, his physique is definitely acheivable by anyone that trains religiously and matches his diet accordingly.“ … 5-6% fat at 150 lbs or so will take years… is it achievable? Yes!... how long? Very long. People forget that it took me 4.5 years to go from 62 kg looking skinny/fat (skinny limbs, no fat on body except for a flabby spare tire) to 75 kg on stage at around 7% fat or maybe a bit less. I would assume that I was at 15% or so when I started. 4.5 years to gain 17 kg (37 lbs) of muscle. That’s around 8.5 lbs per year!!!! Less than 4 kg per year!!! True, the first 2 or 2.5 years I didn’t know what the fuck I was doing… but I was reading a lot and believing all the “free info” out there on the net. When I started to go in depth with nutrition and training and shit, I started gaining more. But still… most people want 20 lbs of lean mass and 20 lbs of fat loss in 6 months. It does not work that way!!! PLEASE DO NOT BELIEVE ALL THE STUPID COMMERCIALS WITH ALL THE BEFORE AND AFTER PICTURES THAT TRY TO MAKE YOU BELIEVE THAT YOU CAN DO IT IN 8 WEEKS!!!!
Some people (who aren’t my clients) have told me that I’m ripping people off by saying this, because they can do it in 6 weeks if they wanted, and I just want to get as much money as possible from them. Of course, most of these people are fat, out of shape, and eat like pigs… so, it’s easy for them to live in la la land and just assume this crap. Those are the same people who join a gym and pay the fee for a whole year, go there for a week, end up gaining 3 or 4 kilos, then they quit… and they blame it on “I didn’t have time to work out or diet… you’re lucky, you don’t have work… oh, you have work? Well, you’re lucky you aren’t married… what? You’re married? You’re lucky you don’t have children… HA HA GOTCHA!!!!”… and this same guy is unemployed and lives with his parents at the age of 30… anyway… I only want my clients to be with me for 6-12 months… any client who stays for a longer period is usually the one who says “I don’t care about the money, I just don’t want to think about it… send me the shit and I’ll do it”… I want my clients to ask as many questions as they can during the training period so that they could continue on their own. How’s that for a business strategy? Yeah, I know… not the sharpest tool in the shed… but whatever… please… you all know fat people who lost a lot of weight in 3 or 4 months… please please please please please ask them to take their shirt off… do you want to look like that? I only know one person who was extremely fat and then got really lean (around 10% fat) with a little muscle mass… do you know how long it took him to do that? I swear to you, it took him 6 years. From 120 kg or so, to 70 kg… lean and muscular. Be patient… please be patient… you shouldn’t ask “am I gonna burn off all this fat and gain all the muscle I want in 10 weeks?”… you should be asking yourself “I wonder what I’ll look like in 5 years?”… because no one changes over night. Not even with surgery… you need 4 weeks to recover from surgery… if you get liposuction and they suck off 4 lbs off your fat ass, you will be out for 2-4 weeks… in 4 weeks you could’ve burned those 4 lbs easily and you wouldn’t have to shill out $3K…

Here… this was my skinny ass before I started training… yes, I had hair… God, I miss my hair… it was shitty, but atleast I had it… now it falls off from where I want it to grow and it grows in places I never thought possible :(
I was around 62 kg here





I took me 4.5 years to be 75 kg at this condition





I takes a while… yeah… fucking I want to gain 20 more lbs of muscle and lose all the fat on my body in 2 days!!! But you don’t see that shit happening now, do you? Trust me, if I saved up all the money I spent on snake oil and crap that promised “20 lbs of muscle in 12 weeks guaranteed” and “2 lbs of pure fat loss per week” I would have a Lexus SC430 right now… There is no fast way to do it… this is a marathon, not a race.

IMPORTANT!!!



for those of you who email me and don't get a reply within a max of 24 hours, please send the email again. After Sal's comment in the previous post, i checked my spam and found more than 5 emails from clients and people who visit my blog.

please include something in the subject of the email like "regarding your blog" or shit like that.

On weekdays, i check my email every hour or even more frequently, so you get a reply very quickly. if you don't within 24 hours, just send it again and leave a comment on my blog for me to check it...

thanks,

White bread, rice, and soft drinks make you fat!!!!

This is my new reaction to anyone who comes up to me and says: “rice… rice and bread… that’s what made me fat.”… you ready? You ready for the new reaction? Here it is:
“BWAAAAAAAAAAAAAHAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAH”

White bread isn’t that bad. White rice isn’t that bad. Table sugar and high fructose corn syrup isn’t that bad. You just have to know when and how much you should use of each. Know your ratios. Know when are the best times to have these things. Every fucking fat ass whale out there makes it a point to emphasize how fattening rice and bread are. They aren’t fattening. Your weak will and lack of self control is fattening.
The other day, my older brother and my younger brother were having a debate about which is more fattening, the bread on a big mac or the beef that’s in it? they asked me that same question and it looked as if the fate of the world was depending on the answer. So I just said “none of them are fattening.” Ofcourse, they couldn’t comprehend my answer and started talking to me as if I were a retard…
“laaaaaa… we are asking this… if you ate the bread alone, and someone else ate the beef alone… which guy would get fat?”
I just explained to them that the beef had more calories than the bread… the beef had around 350 cals and the bread had around 200… then, you get the typical question of:
“So the beef is more fattening, right?”
NO!!!!! why can’t people understand? If I asked you: “what is more fattening? Butter or tuna?” what would you answer? Ofcourse, you’d say butter. WRONG!!! The question should be “which has more calories, 100 grams of tuna, or 100 grams of butter?” now, you can answer the question… because if someone ate a tbsp of butter, and ate 3 cans of tuna, the tuna would have more calories… do you understand now?

The problem with fucking everyone is that they don’t look at the big picture. Do you know how your fucking body works? Of course you don’t! because the most complicated piece of info you picked up from 3 years of biology in high school was “ummm plants… turn… ummm… carbon dioxide into… ummm… oxygen or something… that’s why we shouldn’t cut down trees… ummmmm”…

It’s all about calories, macronutrient ratios, and timing. There are a million ways to do it. You can be very creative and customize your own meals the way you want. You just have to have the knowledge to do it.

The major problem in society today, regarding weight gain and all that crap, is over eating and laziness… period! Not the kind of food, not the quality… it’s just the number of calories. I’m not talking about bodybuilding or fitness here. I’m just talking about the shit that turned thin or normal people into fat slobs through the years. When you eat two crap meals per day (two plates of rice drenched in oil with shit quality beef or chicken, which is also full of fat), and each meal is 2000+ calories, and you snack on other crap that’s 300-400 cals a pop, your intake will far exceed the 5000 calorie mark. Add to that the fact that you don’t fucking move, and you get a 50 inch waist (otherwise known as the 36” waist pant size… you know… where you pull your belly out of your pants and let it hang down to your knees and when someone asks “what size jeans do you wear?” you proudly answer “36 inch waist… I’m not fat, I’m big boned”). It’s not the rice, it’s not the bread, it’s not the sugar, it’s not the chocolate bars, it’s not the junk food you eat… it’s over eating and not moving.

Last Friday I took my mom and younger brother to the airport in Bahrain. We got there pretty early (5 hours before the flight) so my mom wanted to go to the mall to see some shit. She always tells me (since I was fucking 12) how she walks for hours in the hospital where she works. Her imaginary average distance is 20 kilometers per day. From what I’ve seen when we were at the mall, I’d say she walks an average of 200 meters per week. I usually walk pretty fast even when I’m shopping… something like 3.3 or 3.5 mph. cuz that’s how I role, bitches. And my mom was walking at, without exaggerating, less than 2 mph at best. After 3 minutes of walking, she was tired and needed a break. Now, this is a person who brags and brags about how much she walks every goddamn day… 3 minutes at turtle speed and she’s tired. Mind you, she was wearing very comfortable clothing and tennis shoes… so there’s no excuse. Now, imagine if a person like that, who thinks they burn 3000 calories at work, when they actually probably gain 500 cals at work by walking for 1 minute, and eating a snickers bar (or a healthy pack of dates… pffff) the other, would eat 5000 cals per day… you have a net gain of more than 3000 cals (when you factor in the daily metabolic rate of that person), which translates into a 6 lb gain of fat in a week. And then they say “white bread did it!”…

Here’s your major problem (and most clients don’t understand this), when you eat 5000 cals a day, and only burn 2000 per day… you will gain weight until your body’s resting metabolism is at 5000 cals per day or so. This is why you gain weight for months, or years, then you stop gaining weight yet you eat the same number of cals. Now, drop it down to 500 cals per week to start your salad, yogurt, grapefruit, cabbage, and green tea diet, and you have a deficit of 4500 cals. Great… you just dropped 10 lbs in the first week of dieting, and fucked up your metabolism!!! Now your resting metabolic rate is 500-1000 calories, from 5000 cals per day. You just fucked yourself over. Remember, your body adapts to a drop in caloric consumption faster than it adapts to an increase. Why? Because you’re fucking starving and your body thinks it’ll die if it doesn’t do this. On the other hand, when you eat more, your body likes it and tries to store as much fat as possible during the process. Now, you dropped 10 lbs the first week, 5 the next, 2 the third, then it stops and you’re completely fucked. 17 lb drop… great… now you have 60 more lbs to drop but you can’t do it. So, you ditch the diet and go back to eating your 5000 cals per day and not exercising. You gain back the 17 lbs and 20 lbs on top of that as interest!
If you were eating 5000 cals per day, and you were burning 5000 cals per day, why the fuck didn’t you drop it down to 4500 cals and see how much you can lose? Then add exercise… then drop another 500 cals… then add more exercise… then drop another 500 and so on, until you reach 2000 cals… by the time you’re there, you have lost something like 2 metric tons of weight. Why don’t you start high on the cals? Please give me a logical answer! And no, saying that “I don’t want to wait that long, I want to lose it NOW!” is not a logical answer. If a kid tells you, I wanna pass first grade quick so I can get my college degree next year and be an engineer, what would you do? You’d probably kick him in the shins and take him to a “special” people school. But somehow people don’t think when it comes to dieting and what not…

I asked a person once (mind you, this guy is a fucking genius! Close to a 4.00 GPA in engineering from one of the toughest schools around… very smart, hardworking… yada yada yada) “how many calories are you eating?” this was after he kept asking me for advice on weight loss and whatever for a couple of days… he answered “between 1000 and 1500 calories”… now, this guy is around 6’ tall, probably 220 lbs or so… those calories are too low for him… but I asked him another question… “how did you calculate that number?”… he said “ummm… ummmm… I don’t know… I just assumed I’m eating that number”… fucking great… people are “assuming” now!!! Well, I assume I have 250,000 riyals in my bank account now… so I’ll just write a check to buy a new lexus.

And why is it that when I tell people to consume protein (when some fat dude wants general advice, and I’m not in the mood, I just tell him to balance between protein, carbs, and fats in every meal and shit like that. Cuz I know he aint gonna listen anyway) they start saying “no, I don’t want any chemicals. I’ve heard the protein at GNC is very bad for you… blah blah blah”… did I fucking say whey protein? Don’t you know what fucking protein is? Same goes with most people who I tell to consume anywhere between 150-200 grams of protein… they immediately say “but that’s like 10 scoops of protein!”… let’s face it, people don’t know what protein is. I can’t tell you how many times I’ve heard this:
“protein… like potatoes, right?”
“you mean eat things like fool (kind of beans)?”

Same fucking people who say “I heard this is bad for you.. I read it in an email” don’t fucking know what the hell they put in their body’s and how it’s getting processed. It’s all about “I heard this” and “I heard that”… it’s starting to get retarded.

The most question I get asked by random people is:
“how do I get rid of this?” while holding their belly and jiggling it up and down.
Mind you, these are people I’ve never seen before in my life, and I just had the misfortune of getting stuck on an elevator or a bus or whatever with them. The answer I want to give is “stop eating like a fucking pig and it will go away”… but, sadly, I’m a civil person (or so I think) and can’t say shit like that to people I just met.

1 cup of white rice measured cooked
4 slices white bread
2 pieces of fruit
1 cup of oats
6 oz lean beef
6 oz chicken breasts
6 oz tuna
10 egg whites
2 whole eggs
1 tbsp olive oil
2 teaspoon butter

That’s fucking 2000 calories

Can you eat that in one meal? You can make 5-6 meals out of that if you wanted. And they would all be satisfying

1 big mac meal (large size and not supersize) with a regular coke
1 M&M mcflurry

That’s fucking 1900 cals right there.

This is the shit that drives me crazy!!! You can eat fucking 1900 cals for a fucking snack (most itty bitty women can finish that, maybe not all, but definitely half the big mac meal and the full mcflurry… itty bitty men can finish this no problem … double that shit for fat men, and fat women) but it’s extremely hard for everyone, and everyone complains about how much food they’re eating when they’re on my diet plan, when it’s clean healthy food (even if you think it’s fattening, like rice and white bread)…
This comparison should make anyone who reads it ashamed of themselves for being a fat ass and for saying “I don’t eat much”… your fucking fat ass eats upwards of 5000 calories without even trying. And then your fat ass assumes that you only eat 1500 hundred. I’ve heard retards say that a slice of cheesecake has 3000 cals, so that’s why they stay away from cheesecake… but mcdonald’s meals only have 500 cals, so that’s why it’s better to eat that shit.

There is a fat ass on CNN who lost something stupid like 40 lbs or something by only eating at mcdonalds but he limited his quantities. He still looks like a fat-tard and his health is probably shot to shit… but that’s not the point. Point is, you can even lose weight while eating ALL your meals at McDonald’s!!!!! even without exercise. I do not feel sorry for fat people at all. They have no will power what so ever… and for those who have medical conditions like hypothyrodism… YOU ARE PRESCRIBED FUCKING LEVOTHYROXINE OR LIOTHYRONINE SODIUM!!! THIS WILL KEEP YOUR METABOLISM REGULATED BETTER THAN A NORMAL PERSON’S METABOLISM YOU FUCKING RETARD!!!! If you’re fat and you don’t care… more power to you!!! I’d like to see more people like that. Sadly, you rarely find people like that. Except for the black chicks at clubs wearing spandex. It is your fault you are fat, and you are the only one who can stop it. all the medication in the world wouldn’t help you.

Just to show you how fat people are hypocrites and will do anything to burn all that fat off of them in a week… If you are a bodybuilder, tell a fat person that you take in a lot of whey protein, creatine, fat burners, and for some advanced bodybuilders, mention the use of steroids… you’ll get the typical “you are crazy, you are ruining your life, all these things cause cancer, I would never do anything like that to look better. Even with all that stuff, it took you years and years to get to where you are… using whey protein and creatine for years will kill you, my mom said so!!! I would never ever endanger my health that way!!! Never!!!”

Then mention DNP (Di-Nitro-Phenol)… an uncoupling agent that affects the ATP cycle of the body, causing your metabolism to increase by 50%, bringing your body temperature up by 2 degrees and burns fat or weight at a rate of 0.5-2 lbs PER DAY depending on your diet and training… they start wondering if they should use it… now, this is a chemical that is used in pesticides and dynamite… still, I bet most fat people wouldn’t care… 2 lbs a day????... it could easily kill you if you get dehydrated or use too much… your body temp could go up to 41 degree and you’d get brain damage or die… and there is no reverse mechanism for this thing… that means if you take too much, and you go to a hospital, they’d just wait for you to die cuz they can’t do shit… still, knowing fat people and their laziness, they wouldn’t care… let’s see how many fat people would try this shit and kill themselves when they see what it did to this guy, in 9 weeks only… that’s 2 months, folks. 63 days… yup… 9 weeks… and guess what, this guy was being criticized for having a LOT of loose skin… now you know that your fat ass doesn’t have loose skin, but you have a metric ton of fat rolls.






An update on what I’m doing

Dieting… carbs are back in… I feel much better now… protein has gone down, carbs up, fat down…working out 5 days per week… cardio, 40 minutes in the morning… just a little power walk… 20 minutes after each work out… 20 minute power walk too… at 200 lbs (plus or minus 1 lb) right now… I’ve gotten much leaner, waist went down… haven’t measured it yet, but my belt size went down two notches. I’m at 2500 cals per day.. will keep it like that for 3 more weeks, and go back to gaining some weight… will probably increase the cardio to 40 minutes after the workout in a week or two. My body looks worn out… I need a fucking break… going on vacation in 5 weeks inshallah… there on after, I’ll only workout 2 times per week… light weights… more like a rehab period to fix up my joints… shoulders are fucking killing me… the right one… whenever I twist anything like a door knob, it fucking feels like someone is stabbing it… been like that for a couple of months now. Probably check it out in ramadhan with the doc. I will be taking a long break for 3 months after I travel… train only twice a week, cardio 3-4 times per week… nothing serious… won’t diet, but won’t pig out. I need a break. My body is burnt and worn out… it shows… there’s this look you get when your body says “enough”… bigger upper torso, muscles look flat all the time… you have that “tired” look on your body… limbs start getting “stringy”… it’s been 7 years since I’ve taken any appreciable time off from the gym… I think a break is long overdue… it might be one step back… but it’ll take me 2 steps ahead when I get back to it. I already have the plan for next year. What I’m gonna do, what I’m gonna try out and experiment with. I will probably do what Bandar suggested. Take pics every 4 weeks, measurements, shit like that. I will try to write down every goddamn thing I do FOR MY OWN INFO!! ;), and not for the general public.

Wish me luck