I have a lot of people ask me, “How many reps should I do per set?” Unfortunately, there’s no easy answer to this question without a little more information. What you need to determine first is what your goals are. Some people’s goals are to lose weight, which would require a certain rep range, and others’ goals are to build muscle mass, which requires a different range as well.
What you need to figure out is what you really want to accomplish. Think about sprinters versus marathon runners. A sprinter is built for power and speed in short bursts, so their training sessions exist in small increments (10 second races). A marathon runner is built for endurance, which means their training sessions are much longer (hours at a time). Working out is no different. Decide below what you want to get out of a workout, and then read how to get there:
So, now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, you can design your program around this info. Remember in my article last week talking about plateaus and how your muscles can get “used” to working out and slow down growth? If that’s something you’re battling, here’s a way to keep them guessing. Spend a week in a different rep range with different amounts of weight to throw them off. Generally doing the 12-10-8-6 reps per set routine? Bump up the weight and do sets of 6-3-1, waiting much longer between sets (and using a spotter). After a week of mixing it up, go back to your regularly scheduled routine and you’ll be right back on track.
Make sure you know what you want, and then design a plan to get there.
I recently took a personality test that told me I’m a “green-line quick start,” which means I”m easily excited and great with coming up with ideas…and terrible with following through with them. I often come up with new ideas that excite me more than the ones I’m currently working on, so I’ll just leave the process just half-done. You should see me play the piano – I know the first 4 lines to probably 50 songs and only two or three songs all the way through. As I stated in a previous blog about motivation, the reason that gets you started exercising might not be the same thing that keeps you exercising, and I’m hitting that point in my new routine right now.
Before I started this fitness blog, I started probably three blogs that quickly faded out after a few weeks. The fact that I’ve written in this blog nearly every weekday for the past three months is a surprise even to myself. I think one of the main reasons that I’ve stuck with it is because this is something I truly feel passionate about, and I’m so excited to impact people’s lives and make this world a better place. I realize there are probably millions of blogs about fitness. I’m not only writing this blog for you guys, but for myself as well. It’s easier to give up when you’re the only one accountable. However, when I know that over 1000 unique visitors have read this blog in the past 30 days, I need to make sure I practice what I preach. Why would you guys listen to me if I’m skipping my routine or diet every time I’m too tired or lazy? That’s crap, and you deserve better.
This week, I spent three days up in Augusta, GA for a company retreat. Even though the house was filled with co-workers who don’t share my passion with fitness, I made sure I did everything in my power to stay on the right track. I even brought a small blender and a Tupperware container full of my meal replacement powder so I could make sure I was getting enough calories, carbs, and protein every day. I got a few funny looks from the other people in the house when I set up my blender a few times a day, but it didn’t bother me. I made a promise to myself, to this blog, and to you guys to stay consistent with my fitness routine and my diet, no matter where I am or what I’m doing.
It’s Friday morning, and I’m exhausted. If you’ve seen the latest New Balance ad campaign, running is compared to a love/hate relationship; there are always warm comfy sheets begging you to go back to sleep instead of getting up and running. I’m the same way with lifting weights. Every morning I know all it takes is one extra “maybe just today” and my head will hit that pillow faster than Rosie O’Donnell hits a Chinese buffet line.
If it was just for me, I’d probably consider skipping today’s workout. However, as soon as I post this article I’ll be heading to the gym because I don’t want to let down this site or the people that read it. If you’re exercising and having trouble staying motivated, find a way to make yourself accountable. Tell your friend Rambo that you’ll pay him five dollars for every workout you skip. I have some great ideas for Nerd Fitness 2.0 and how we’ll all be able to help keep each other motivated. This should all happen by the end of the summer, but I’m hoping I can get it going much sooner than that.
I now have all the motivation I need. See you in the gym.
Everybody makes the decision two weeks before Spring Break (GOB’s favorite holiday on Arrested Development) to lose 20 pounds or they get gym memberships on January 1st and expect to drop three pant sizes in a week. Society, commercials, magazines, and every diet product you’ve ever seen tells you how quickly you can lose insane amounts of weight! Just buy their product and it’ll happen! Yippee!
Hate to be the bearer of bad news, but it can’t happen quickly. Why? Because your body won’t let you. If you go way back to our days as cavemen, food wasn’t always as abundant as it is today (which would explain two thirds of the country being overweight). Back then food might show up one day and be gone the next. Because of this uncertainty, our bodies are conditioned to store and save as many of the nutrients from everything we eat in times of starvation. Now, our metabolism doesn’t have eyes and we can’t tell it that we’re dieting so when food gets scarce (when you try to drastically cut your calorie intake) it goes into starvation mode [cue evil music].
What is starvation mode, you ask? Your body/metabolism knows that it can get away with a certain amount of weight loss per week (about 1% of your body weight). If you drop big weight early and really cut caloric intake, your stomach thinks there’s a scarcity of food and you’re in starvation mode. Because of that, our body will hold onto every meal like it’s the last meal for a while…which sucks for two reasons:
Remember this: if you try to kick-start a diet by starving yourself, it will work for maybe a week or two, but then the weight loss will come to a screeching halt and you’ll gain back everything you lost when you go back to eating normally. Your other option is to chop off one of your legs. There’s 50 pounds right there.
Rome wasn’t built in a day, and you can’t expect to lose 50lbs in a month. Be smart in your decisions, set realistic goals, and take it one day at a time.
You’ve all seen the infomercial for p90x, the new training program that’s taking the country by storm! With a bunch of DVDs, food charts, and a special patented “muscle confusion” (ooooooooh) program, they’ll get you insane results in only three months and 3 payments of $39.95 (plus 20 bucks for shipping, jeez)! The main selling point for this program is the “muscle confusion,” so I want to break it down to normal people terms to explain what you’re actually getting. I won’t even charge you 140 bucks for the info!
As you lift weights and do exercises, your muscles are broken down, and then rebuilt over the next few days. If you continue to do the same exercises on a consistent basis your muscles will get used to the cycle of breaking down the same way and rebuilding the same way, and they’ll actually adapt to get less affected, which will in turn give you less results for the same amount of work. If you’re an Econ guy, think of this as diminishing returns. You’ve probably heard this referred to as a ‘plateau.’ Not good.
In order to fix that, you need to “confuse” your muscles constantly (see what I’m getting at here?) in order to keep them guessing and never give them the opportunity to adapt. If your muscles are constantly guessing and getting hit from different angles, with different exercises or a different number of sets or reps, then they can never get comfortable and you won’t hit that dreaded “plateau” of decreased gains. The head trainer for the people on the set of 300 said that the actors never did the same workout twice.
Keep this in mind next time you think about doing the bench press in the gym for the millionth time in a row. Mix it up! Try incline bench presses with dumbbells, or do some dumbbell flys, or stick with the bench and switch your grip from narrow to wide or vice-versa. Usually do three sets? Try five! 12 reps per set? Up the weight and drop the number of reps down to 6. Not only will this ‘confuse’ your muscles, but it will also keep you from getting bored in the gym. If you’re bored, you’ll dread the gym and probably not give your all. Challenge yourself to come up with new ways to work your muscles, and you’ll see better results.
New to the gym and need some more exercises? Find one of the trainers in the gym and just ask him what other exercise they’d recommend to mix it up for your ____________(chest, legs, back, etc.). Be careful if you’re going to ask another guy working out, because they might not know what they’re doing. Every day I’m in the gym I probably see 10 people who are doing exercises incorrectly.
Lastly, be realistic in what you’ll get out of this program. If you want to look like the guys on the infomercial, you’re going to need a gym membership and fully dedicate yourself for far longer than 12 weeks. Set realistic goals and stick with it, and you’ll get there.
You’ve seen “What about Bob,” right? Bob gets freaked out about thinking too many steps ahead and overreacts to just about everything. His doctor teaches him to think of his life in baby steps to stay focused and successful. And by successful, I mean “walking out of a room” and “opening a car door.” Fitness is no different, especially if you’re just starting out. Once you make the decision to be healthy, it can often get pretty overwhelming. You need to be like Bob: take everything one day at a time, one change at a time.
Being healthy isn’t just “going to the gym three times a week.” It requires a full time commitment and decision to change your life. Now if you’re thinking “aw crap I need to empty my fridge, go buy spandex and spend five days in the gym, screw this I’m gonna play Halo…” I wouldn’t blame you; that would scare the crap out of me too. However, it doesn’t need to be so drastic and so sudden. BABY STEPS! You have to learn to crawl before you can walk. It’s like playing through the tutorial level in video games. Yeah it sucks, it’s probably boring, but if you skip it you might miss some key things that will help you get through the rest of the game.
If you haven’t worked out a day in your life, then maybe signing up for Jazzercise classes five days a week isn’t the right idea. Try two days a week, and take it easy. Trust me, it’s much better to walk out of the gym saying “that was successful, I can’t wait to get back here.” instead of “wow that sucked, I’m never doing it again! EVER!” Take it slow, take it one day at a time, and build on each day of success until you find your rhythm.
As for your diet, which accounts for probably 80% of your success when it comes to being healthy, go with baby steps too. Don’t empty your fridge, don’t give up everything you love to eat…take it one change at a time. It’s really not that bad, plus it will add years to your life.
Human beings are creatures of habit. You’re far more likely to change one habit at a time and stick with it than trying to change 76 habits simultaneously. Make a few changes at a time, and concentrate on sticking with them. After you’ve made one positive change and stuck with it, use the success and momentum from that to stay, “hey look what I did!” and keep the ball rollin’. Feel free to call your mom and tell her, because she’ll probably be proud.
Remember, 500 less calories per day (either with exercise, change in diet, or a combination of the two) equals a loss of one pound of body fat per week. Little changes can add up quickly, so just stick with it!
Yesterday you read about the four big muscle groups you should exercise. Today I’m writing about my current routine that follows the same principle. By doing exercises that target those four muscles, I work practically every muscle in my body. Now, I’ll work all four muscle groups three times a week – Monday, Wednesday, and Friday – but I’ll do different exercises for each muscle group to keep things fresh and not over-exhaust myself. I’ll go very heavy on Mondays, light on Wednesdays, and medium on Fridays.
If you’re looking to build size, you really want to keep the number of reps between 12 and 6, and the number of sets between 3 and 6. Any less than 6 will build power and strength (not as much size) while more than 12 will develop muscular endurance and not size. I’m also not a fan of doing cardio, so I like to build my cardio into my workouts by having short rests in between sets. I walk out of the gym in 45 minutes sweating like a pig and exhausted.
After a quick 5-10 minute warm-up on the treadmill – necessary to warm-up your muscles and stretch out – I’ll start with the weights.
Here is a sample chest exercise (incline dumbbell press):
If you’re used to waiting 3 minutes in between sets, you might get discouraged because you’ll be able to lift left weight than normal. However, I guarantee by the time you’re doing the last set of 12 reps your muscles will burn and you’ll feel like you want to hurl. IMPORTANT: The amount of weight you’re doing isn’t important: make sure you keep proper form for EACH rep, don’t use momentum to lift the weights, and use a spotter at all times!
After this I’d move into a back exercise like wide grip pull ups:
If you can’t do pull ups yet, do lateral pull downs instead, or assisted pull ups like shown in this Evolution of Pull Ups Video.
After this, I’ll follow the same number of sets and reps for Squats, and then the same number of sets and reps for Straight Leg Dead lifts. If you’re a newbie, you can stop after the 3rd set. After a few weeks, add the fourth set. A few weeks after that, add the 5th set. Don’t try to do too much too soon if you’re just starting out or you could seriously hurt yourself. Baby steps!
When I finish with these four exercises (which generally takes about 40 minutes), I’ll do some floor swipes or ball crunches to work my abs. By the time I finish this workout, I pretty much want to die. It’s over in a matter of 45 minutes, and I feel freaking amazing afterward. Think of the last crappy television show you watched. There’s 45 minutes right there.
Another important thing to note is that you should stretch out AFTER you workout. Think about it, you just destroyed all of your muscles, so they’re all tight and contracted. When you stretch them out, you’ll regain flexibility, and open them up so when you eat protein more of it will be spread out throughout the muscle and you’ll grow bigger quicker.
Now, because I’m absolutely destroying myself with these exercises on Mondays, I want to give my muscles a few days to recover. On Wednesday, I might do lighter weights for different exercises (example: chest: dips, back: seated cable row, quads: lunges, hamstrings: leg curls). Every other day I’ll do an exercise for each muscle group, but I’ll mix up the exercise so I’m hitting the muscles from different angles and keeping them guessing, which will promote more growth and less “plateauing” (when your body gets stuck on a certain weight because it’s bored). If I work out really hard Monday, I might spend Wednesday with really light weights just stretching out each of the muscles.
This is the routine I’ll be following for the next 4 weeks, then I’ll reevaluate and see where I’m at and what I want to mix up.
As stated in yesterday’s blog, I’ve just set up my new goals and fitness plans for the next 8 weeks. My personal trainer certification instructor and mentor Mike Rickett passed along some great advice to me for both my new routine and routines I develop for my clients: “keep it simple, stupid!”
My new routine is deceptively simple and requires only about 2.5-3 hours TOTAL per week in the gym. Instead of concentrating on each and every little tiny muscle and hitting it from 8 different angles, I’m doing full body workouts that use as many muscles as possible at once. Why spend more time in there if you don’t have to? Efficiency people, efficiency!
I target four muscle groups every Monday, Wednesday, and Friday…the same four muscle groups that you need to work out whether you’re trying to bulk up or cut off the fat. If you want to gain weight, you want exercises that use as many muscles as possible so when you rebuild you’ll rebuild more muscles and gett bigger! If you’re trying to lose weight, you want to do exercises that will target the most fat on your body and stimulate as many of the muscles underneath as you can.
Chest – Most exercises that work your entire chest will also your shoulders and your triceps. This is a good thing. Exercises done with dumbbells will recruit even more muscles to help stabilize your arms as you raise them up and down. I start out my routine with a chest exercise; it can be regular bench press, dumbbell flys, incline dumbbell press, decline bench press, cable crossover, etc. Later on in the week I’ll go into more detail on these exercises, but I make sure to work my chest while also working my shoulders and triceps. Currently rocking some killer man boobs? Get rid of that fat by doing exercises that work your entire chest to burn the most fat on top of them.
Back - Your back is a big collection of a bunch of muscles. I love doing back exercises because ta lot of other people hate them. My favorite exercise is probably wide grip pull ups for a number of reasons:
Now, when you do pull ups (and any variation on them – wide grip, narrow grip, underhand, overhand, assisted, etc.) you’ll be using practically every muscle in your back along with your biceps. Two for one! If you’re not strong enough to do a pull-up yet, I recommend you watch this video of the evolution of pull ups until you get strong enough to start bustin’ them out on your own:
Quads - Squats. Do them. I avoided squats for years because I thought they were messing up my back. Wrong. The reason the Squats hurt were because I was both doing them wrong and I had very poor lower back strength. Squats work almost every freaking muscle in your body, which is why you need to be doing them. I love watching people in the gym doing “squats” and they go down about two inches and then stand back up. If you’re doing legitimate squats, your thighs should be parallel to the floor at the bottom., which won’t mess up your knees if you keep your butt way back, your back strong, and don’t extend your knees out over the front of your feet. Some other great quad exercises include lunges (boy I hate lunges) and one legged squats.
Hamstrings – Dead lifts – Another exercise I avoided because of my back when I finally realized that I needed to be doing them to build up my lower strength and really see some gains in size. If you do this exercise properly, you’ll see great gains in strength and size in your back and legs, because it works both of them. Also, by the time you’re lifting heavy weights, you’ll be recruiting your shoulders and arms to just hold onto the weight as you raise it and lower it! Now there are all kinds of variations on this that will work those hammies: Romanian dead lifts, straight leg dead lifts, one legged dead lifts, leg curls, etc.
That’s it. Simple enough, right? Instead of spending two hours a day doing eight exercises per muscle group, why not shock the hell out of each of them every time you get in the gym…and get it done in far less time. You might think it’s crazy to hit each of these muscle groups three times a week. Check back tomorrow for my current routine to show you how I use these principles to develop a routine that will promote muscle growth and get some cardio in there as well without over-exhausting my muscles.
In the past few months of writing this blog, I’ve had the privilege of meeting some pretty interesting people both in the field of fitness and technology. Chris McNeil, founder and creator of Pensarc, is one such individual. A member of the fitness community for over 25 years, Chris has been constantly at the forefront of developing new techniques to help people stay in shape through creative software. Chris was nice enough to answer some questions about his background, his love of merging technology and fitness, and his current projects that will soon make things easier for everybody throughout the country to get healthy!
Hey Chris, let’s talk about your work on merging fitness with technology. You work for Pensarc. is this YOUR company, or a company you work for? Why the focus on fitness related websites?
I am the founder of Pensarc. I owned a chain of personal training studios for 9 years prior to that. While I owned the studios, I found myself getting more and more focused on developing web-based software to help the clients get fit faster, to manage the business more effectively, and to market fitness better. Two of the products, “FitPoint” (an online fitness scoring system that tracks results and turns them into a competitive game) and the “Wireless Workout” (handheld computers on a wireless network that replaced clipboards with a web-based workout tracking system) won the Nova 7 award for innovation in new technologies in fitness, which got them national recognition. That recognition facilitated my move to starting Pensarc to further develop and market the online fitness products.
Where did you come up with the idea for fitmenu.net?
I am a strong believer in symbiotic businesses marketing together. FitMenu is a platform for just that. Health related businesses sponsor restaurants and benefit from the positive exposure gained by the association. It also makes the benefits to the restaurant free to them, so restaurants are very willing to join the program when it’s that easy. Each sponsored restaurant gets 3 healthy menu items analyzed and listed in the searchable fitmenu.net database. They also benefit from the promotions and materials supplied by the sponsor to promote healthy eating at their establishments. And, of course, the person who benefits the most is the health-minded diner. People can continue to lose weight, stay fit, and feel great while enjoying eating out as much as they want to.
What are your goals when it comes to fitmenu.net? Where is it currently available?
My goal is for FitMenu to be in 100 U.S. cities by the end of the year. FitMenu is currently in 4 cities in South Carolina. The program has been very successful there so it is going nationwide. With the web-based sponsor software that runs the program, we can support restaurants and sponsors anywhere there is internet. So, we are in the process of a nationwide rollout. I think it will happen quickly because there is a lot of incentive to being the first FitMenu sponsor in your area. They get the pick of the restaurants to sponsor before their competitors get a chance.
Have you always been interested in fitness and getting healthy? If it’s something you started doing for a certain reason, what was that reason?
I have been in some sort of fitness business for 25 years. I have been an owner of a fitness business for 20 years. I have a mission to empower the average person to have the enjoyment of a body that feels great because it can perform at high levels. When I was 19 years old and running fitness centers, I saw that the typical health club business model did not support the success of the average person. I sought to create new models that were more helpful to normal people wanting to get in great shape, which eventually became incorporated into my chain of fitness studios and now my online fitness applications.
You also mentioned you’re working on a new exciting website as well that’s launching soon, what can you tell us about it?
There are actually two main projects coming to fruition soon. One is a web-based operating system for personal training businesses. This will give a typical personal trainer a great sense of control over his or her business. I am doing this in partnership with Shane Doll of Shane Doll Fitness. Shane also owns Shaping Concepts (www.shapingconcepts.com) Fitness Studios. The other one is still secret, but if you follow me at www.twitter.com/pensarc you’ll learn about it first!
Any advice to pass on to fellow technology lovers when it comes to staying healthy?
It doesn’t have to be hard or time consuming to achieve a lean, healthy body with a high level of fitness. The secret is to have good systems. One such system is that of exercise performance goal-setting. That means creating timelines of measurable progress in the key exercises you are doing. Another is cycling your training so that you emphasize different areas of fitness at different times. The FitPoint system I created automatically changes the program cycle for each user every three weeks. Three weeks is the “sweet spot” of how long to stay with a particular progam before you would start to plateau on it. Then, instead, you switch to something different.
In nutrition, I believe in managing your lifestyle instead of strict dieting. Start with your normal habits and shape in a healthier direction instead of following a rigid plan that doesn’t take you or your lifestyle into account. That way, you can stick with it and permanently create the lifestyle that supports the healthy body you want.
Chris McNeil is the founder of Pensarc Software Development. Chris has twice won the Nova 7 award for innovation in websites and new technology. His FitMenu program was recognized as an “Innovator 2008” by the Charleston Regional Business Journal.
Okay, so I realized that I said blog posts would resume yesterday, and I lied. If you’ve been following my blogs over on the Sixthman website (my day job), you know that I just got off a cruise ship that really wore me down, and it took an extra day to recover. I posted a new blog over there today so feel free to read.
Essentially, I spent 5 days on a cruise ship with John Mayer, Guster, O.A.R., twelve other bands, and 2900 music fans. I slept probably three hours a night and walked off that ship feeling like a zombie. Every time I tried to write for NF my brain simply said “NOPE!” After a day on the couch and many hours of television, I’m ready to write.
I’ve put a lot of thought over the past few days into why I enjoy exercising. I’m absolutely fascinated with the concept of efficiency and operating at the highest level possible. If you decide to do something, you can either half-ass it or you can go all out. When I started playing online poker years ago, I read probably a dozen books on poker and learned to remove emotion from my decision making. If you can remove the “gut feelings” and “revenge” factor by playing like a well-oiled machine, you’ll be far more successful (and efficient) than a guy who flies by the seat of his pants.
I learned to play blackjack and craps the same way. After a year of screwing around in a casino while on vacations and throwing my money away, I read books on both and learned the proper way to play. Now I can teach anybody to play proper craps in 20 minutes. I might even write a blog about it some day!
To me, exercising is no different. I am always amazed at guys who can compete at a level above and beyond anybody else (Example: Makoto Nagano – pictured to the left - a fisherman from Japan who actually completed the Ninja Warrior challenge). I realize most professional athletes are blessed with a great amount of innate ability, but it’s the gifted athletes who still wake up at 6AM in the gym pushing themselves to get better and better that grab my attention. The guys that eat right, determine the best possible way to get in shape, and then attack it with consistency and motivation day-in, day out.
Make sure you know who you want to be. I could care less about the body-builders on steroids or the guys who can look at a dumbbell and get ripped. Those are rare cases that don’t showcase how truly dedicated everybody else needs to be to operate at that level.
I have so much more respect for the guys with slow metabolisms (or fast) who really have to work to stay in shape. Being healthy is a challenge and should give you a sense of satisfaction because you know how hard you had to work to get there. I have even more respect for the guys and girls who stay in shape while working full time jobs and raising a family. There’s always a million excuses to skip the gym, especially when time is limited. My heroes are the people who can overcome every excuse.
For those of you struggling to lose weight, I can definitely relate (but from the opposite end of the spectrum). I am one of the fortunate few blessed with a ridiculously fast metabolism; this means that I can’t put on any kind of weight (whether it be muscle or fat). As a skinny guy trying to build muscle, I have to find a way to eat insane amounts of healthy calories every single day (while exercising) in order to see any sort of progress, which requires a lot of money and time (buying more food, preparing more food, eating more food, cleaning up afterward). I wish I could get away with eating 1500 calories a day, but that would get me nowhere.
I try to stick to this routine consistently, not because I want to impress people with how I look, but because I want to be the best damn person I can be. That means being the best person at my job, best volunteer at the hospital, best personal trainer to my clients, and best athlete for the sport in which I’m competing. If I’m playing the piano, I want to get better and better. If it’s a competition, I want to be the best. Just like the Xbox Live leaderboard, there are ways you can compare yourself to others, and ways to compete against yourself (improvement). Complacency is dangerous. Always strive to be better, and you will get better.
For those of you who play RPG’s, it’s like leveling up your character. There’s always room for improvement, there’s always one more thing you can do. To quote Gerard Butler, the actor who played King Leonidas in 300, “You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes. That was a great thing, to put on that cape and put on that helmet, and not have to think, shit, I should have trained more. Instead, I was standing there feeling like a lion.“
I want to work out because I want to feel like that. Why do you exercise?
The fine print: Ingredients list.
All the ingredients in food are listed in order of how much is contained by weight. The first few ingredients make up most of the product. It is useful to look at the ingredients list in certain situations:
If you are looking for a healthy whole-grain bread or cereal, make sure the first ingredient listed is “whole grain.” Sometimes the name of a product may be misleading, but the ingredients list won’t lie!
Many packaged products contain a good deal of sugar. If sugar (or one of its aliases, like high fructose corn syrup) is listed as the first or second ingredient, you may want to reconsider your food choice. People with food allergies or sensitivities must read ingredients lists diligently to avoid trigger foods.
Let’s recap the basics: Look at the serving size and calorie count. Make sure you know how many calories you are putting into you body!
Check out the macronutrients. Good things to see are:
It’s your body! Make sure you know what you are feeding it.
Again, all the credit in the world goes to my friend for taking the time to write out these blogs on nutrition, thanks Hales! Tomorrow’s blog might not happen because I’m still on a ship sailing up the Mexican Coast to LA (The Mayercraft Carrier, read our blogs about THAT over here). Things are crazy hectic and I might not get around to it. Updates surely to resume Wednesday!