RECLAIMING HUMANITY: WALK AND PLAY (AN ANNEX TO "CHAOS IS THE PLAN")

One of the most positives things I ever did for myself, in terms of physical transformation, was include at least 2 miles of walking into my daily routine.  Writing out that sentence is odd, both because “how can walking be that significant” and “why weren’t you walking at least 2 miles a day before you were”?  And those two questions co-existing explains WHY walking is so significant: we’ve fallen out of the habit of engaging in basic human movement as a result of the luxuries of technology and, in turn, have lost some of our humanity.  We traded it for technology.  In turn, in order to transform physically, we must regain that aspect of our humanity, so that WE can be whole and, in turn, transform in totality.

No matter what we transform: let's go in a good direction

Which is WHY daily walking is NOT part of the 3 sentences: walking should be a foregone conclusion.  As a human being, you should simply be walking in general.  That was do not walk regularly these days is a reflection on how technology has pacified us, and is, in turn, quite alien to our design and our biology.  Your parents and grandparents walked a TON, and they did NOT consider it exercise or training: it was simply how they were going to get from point A to point B.  This resulted in a significant amount of daily non-exercise activity, which, along with significantly less access to process junk (which we resolve by a nutritional protocol of meat and eggs) resulted in a populace that could not FATHOM the notion of an obesity epidemic.  In point of fact, when you read writings about muscle and health and fitness from that era (The Complete Keys to Progress is excellent in that regard) the primary concern among adolescent males was how to stop being so goddamn SKINNY.  It’s how Charles Atlas rose to fame with his comic book advertisements, guaranteeing the ability to turn a 98lb weakling into a He-man.  When you look at the physiques that were being pursued, they were most pro-wrestler than bodybuilder: beefy, burly, and smooth.  

There are TONS of resources and opinions out there on the subject of walking.  I started walking 2 miles a day because Jamie Lewis said to do so in his “Feast, Famine and Ferocity” protocol, and once I saw what a gamechanger it was, I kept it up.  Dan John likes to do 1 hour workouts in Easy Strength, where whatever time is left after the weight workout is time spent walking.  If you like, you can add load (weight vests or heavy hands), distance, vary your speed, etc, but ultimately, this is simply about getting back to your roots and engaging in regular, basic physical movement.     

Don't make it stupid

Part of the other missing element of our humanity is the element of play.  Once again, prior to the boon of technological entertainment, humans engaged regularly in “play”: physical entertainment.  Kids would climb trees, play war, engage in all manner of pick-up sports, go swimming, hiking, exploring, adventuring, and, in general, getting hot, dirty and sweaty until the streetlights came on and it was time to come inside for dinner.  Adults regularly engaged in some manner of play as well, even if it was simply getting together with the guys for a few rounds of bowling (you know you’re getting old when you’re sore the next day from bowling), playing in the company softball league, some friendly neighborhood basketball, golfing, etc etc.  Again, these are NOT significantly taxing physical activities, they’re NOT training, but they’re NOT supposed to be: they’re simply “play”.  It’s basic, human physical activity which, over enough repetition, will contribute toward a fully functioning physical system and, ultimately, a fully functional human.  “Play” is NOT prescribed in the 3 sentences of “Chaos is the Plan”, because it’s simply an assumed activity that one will engage in AS A HUMAN.

Which is to say, if you are not regularly engaging in some manner of play: start.  Yes, “intentional play” tends to be something of an oxymoron, but we’ve been so inundated with non-physical play these days that it’s going to take some intent in order to turn the ship around and get headed in the right direction.  Find some sort of physical play activity to engage in and do so regularly.  Take up some shadowboxing or rope skipping, go buy a cheap Frisbee or football and throw it around, go for a fun-run, go out into nature and hike, explore and see what kind of trouble you can get into.  Don’t turn it into a workout, don’t time yourself, don’t try to be the absolute very best at something: just go out and play.  

Work and play: you gotta keep 'em separated

No joke: a dog is a great way to take care of these two bits of reclaiming humanity.  Dog is man’s best friend and, in turn, loves it when we are being ALL that is human.  A dog wants to be walked, and it wants to be played with, and they will be a great companion for both of those activities.  And if you’re a parent, the next time you’re blitzed out on your couch from a hard day at work, give a look over at your kiddo and ask if they wanna go for a walk or go throw the Frisbee around.  Kids honestly just want to BE with you, and they tend to help us maximize our own potential because we want to raise THEM to be the best THEY can be.  And if you are childless and dogless, you can most likely find adult recreational leagues to join or new activities to try out.  YMCAs are still around and still offer classes and courses, there is almost always a martial arts program out there for someone, I bet someone on your facebook market is teaching Tai Chi or Yoga or something.  Heck, I went to a renaissance faire a few weeks ago, and there are communities of people that put on armor and fight with swords: that sounds absolutely awesome!  Just go out and play.

Aside from being additional activity, the benefits of walking and playing are numerous, and wholly beneficial under the banner of “Chaos is the Plan”.  Walking and playing can have outstanding physique transformation benefits: if one is overweight, while one is walking and playing, they are NOT eating, which is a plus.  I’ve been a big fan of going for a walk when a craving hits, then seeing if it’s still there when the walk is done.  If it is: I’ll indulge.  I clearly want the food, and at least I built up some appetite for it.  Which also shows the opposite side of the coin there: walking and playing can build up a substantial appetite, and it’s very easy to “eat back” the calories lost from either activity.  One can easily “undo” 60 minutes of walking with 30 seconds of eating.  But regularly engaging in walk and play also helps build up and maintain the physical qualities that don’t get touch from picking things up off the floor and putting them overhead.  Engaging in a VARIETY of play (please don’t use this as an opportunity to master one new activity: that’s training) means developing mobility, flexibility, stability and strength through a variety of different movement planes, along with improving general physical preparedness (GPP) by, well, being GENERALLY prepared for just about anything.  Walking, in turn, is simply outstanding low impact activity that can aid in digestion, reduce blood sugar levels, and give us a chance to engage in quiet inner reflection, listen to podcasts, and ultimately clear our heads and get ourselves centered and sorted.

Check out The Rock walking AND ready to play!

Chaos is the Plan.  You have your 3 sentences to dictate how to eat and TRAIN for physical transformation, but don’t neglect reclaiming your humanity as well.

WHEN IN DOUBT: STEAK AND EGGS

In previous writings, as a nod to both Dan John and, surprisingly, Paul Carter espoused the value of PBJs (peanut butter and jelly sandwiches) as staples of nutrition and an analogy for training as well, in the instance of a “high speed/low drag” approach to the question “what am I going to eat?”  But, of course, there’s no room for PBJs in “Chaos is the Plan: The Plan”, so allow me to give you the equivalent: steak and eggs.  And, in turn, along with “Chaos is the Plan”, we have another rallying cry: “When in doubt: steak and eggs”.

 

These guys are soon going to become the blog mascot 

 

I have replied with that very response in SO many instances when questioned on nutrition, because, ultimately: it answers pretty much EVERY question. 

 

> “What do I eat for breakfast?”

> “What do I eat for dinner?”

> “What can I bring to work/school?”

> “What do I buy at the grocery store?”

> “What do I order at the restaurant?”

> “What do I meal prep for the week?”

> “What do I make for my family to eat?”

> “What do I eat to gain weight?  To lose weight?”

 

You can see how the possibilities are limitless.  It’s like having a magic 8-ball with only one response, and it ALWAYS works.  When in doubt: steak and eggs.

 

This works too

 

What’s so magical about steak and eggs?  Truthfully nothing of course: it’s simply a source of protein and/or fat (more on that later), but the pairing of the two is a time honored tradition and consistent winner that allows it to be a simple default answer to all questions as needed.  Much like the aforementioned PBJ, it’s not the PERFECT answer, but it’s a pretty good one, and pretty good is pretty good.

 

Steak and eggs is breakfast AND dinner.  I’m honestly not one for nutritional norms (on the first day of my undergrad nutrition course, I had leftover Panda Express orange chicken for breakfast), but if you do find yourself hamstrung by that notion, steak and eggs is a classic breakfast.  In fact, I still have an imprinted memory of watching an “Surviving the Cut” where young United States Marine Corps recruits, having survived the final phase of boot camp known as “the crucible” and graduating from recruit to “Marine” were greeted with a “warrior’s breakfast” of steak and eggs upon their return.  So really: steak and eggs is an outstanding breakfast.  And breakfast for dinner is an outstanding dinner, and steak is in and of itself a traditional “dinner food”, so you’ve got that covered.  And then, if we wanna go with more norming: leftovers are a VERY traditional lunch, so if you have any leftover steak and eggs, you can have it for lunch.  So now we have an answer for your 3 traditional meals-when in doubt: steak and eggs.

Some of ya'll are still operating under this construct for the omnimeal

 

And, of course, that’s all assuming you are confining yourself to norms and “need” 3 meals a day.  If you’ve fully embraced the “eat when hungry until not” portion of the plan, then you can simply say “I’m hungry: what shall I eat?  Ah yes: steak and eggs”.

 

And though “Chaos is the Plan: The Plan” is not specifically about fat loss or muscle building but, instead, letting the body naturally determine its own trajectory based on demand (we hammer it with training, we feed it good nutrition, and we “become that which does”), it’s worth understanding that there are precedents for steak and eggs to achieve both fat loss AND muscle building.  In the instance of the former, we have Vince Gironda’s own “steak and eggs diet”, which was a 5 day on/1 day off approach wherein a trainee would eat two meals a day of 4-6 eggs and .75-1.5lbs of steak.  Vince had a reputation for being able to get bodybuilders in OUTSTANDING conditioning in an era before abuse of diuretics and insulin manipulation, so the proof is in the pudding there.  Do I have a matching example of a trainee that was able to grow in size and strength on a diet of JUST steak and eggs?  …no.  But let’s just apply the common sense on that one: if you eat a lot of protein rich foods and lift weights, you’re bound to get bigger.

Folks, this is a great physique TODAY!  It was otherworldly in it's era.

 

But now comes the question: how do we make this fit “the plan”, when the third sentence is to not repeat the same meal twice in a row?  Once again: this is where steak and eggs shine!  There are SO many different cuts of steak out there to partake in.  Ribeye, sirloin, tri tip, t-bone, filet, picanha, flank steak, skirt steak (this is becoming like the shrimp scene from Forest Gump), London broil, chuck, top/bottom round, cube, “chopped steak” (honestly, it’s hamburger), New York Strip, etc.  And each cut has its own unique protein to fat profile, meaning unlimited possibilities to scale leanness as needed, to say nothing of if you decide to go with grassfed vs grainfed, piedmontese vs angus, etc.  To say nothing of HOW the steak is cooked, both in terms of doneness AND method (smoked vs grilled vs pan fried in butter vs sous vide, etc etc).  And oh my goodness what about eggs?  Poached, hard/soft boiled, over easy/medium/hard, sunny side up, boiled, omelet, frittata, raw, baked like a muffin, etc.  And can we eat just the whites and still call that “eggs”?  Absolutely!  Can we do the same with just the yolks?  You bet we can!

 

Honestly, with just these two food items, you could have a unique meal every single meal of your life until you die.  And that will be in a LONG time, because you’re fueling yourself with some pretty awesome nutrition.

How can just one animal provide us SO much?

 

I talked about tying this to training, but I will say that’s going to be a bit more personal: YOU need to find your “steak and eggs” for training.  “Chaos is the Plan: The Plan” gives you the foundations there: put stuff over your head, have harmony disrupters, and employ level changes.  For me, my steak and eggs is this: the Kalsu WOD.  Kalsu proper is 100 thrusters w/135lbs, but Every Minute on the Minute you do 5 burpees.  I don’t always do the EXACT Kalsu WOD, but I absolutely steal that layout for my workout: have a running clock, put something over my head, change levels, and have my harmony disrupted on the way to my goal.  I KNOW that, if I do that: I will be challenged, and I will be smoked, and I’ll achieve my goals.  And, much like steak and eggs: there are SO many ways to put something over my head and change levels that I could come up with THOUSANDS of different workouts for that and never repeat the same one twice.

 

When in doubt: steak and eggs.  That’s the answer.

RESULTS MATTER: METHODS DON’T

In writing this topic title I realize I’ve just re-written the phrase “the end justifies the means”, which, in turn, is referred to in pop-culture as “Machiavellianism”, which, in turn, saddens me, because Machiavelli expressed SO many more worthwhile ideas than that trite expression (of which I’ve discussed in previous blog posts, around 10 years ago, crazy as that seems), so I’m already off to a terrible start.  But actually, let me go ahead and explain how this is ever slightly so different from that idea, justifying myself to myself.  Both statements are primarily concerned with the end state of our activity: did we achieve our desired goal?  However, whereas “the end justifies the means” is more about expressing the idea that, as long as we achieve our goal, we can justify any atrocities committed along the path, what I hope to express here is more the notion that it does not matter if the method one employs is considered sub-optimal, improper, unscientific or just plain wrong: if the end result is meeting our goals, it is the RIGHT method.  At least, for us it is.  “The end justifies the means” tends to be more about granting ourselves forgiveness FOR using the most effective approach possible, as often effectiveness is in conflict with ethics and morality (the quickest “get rich quick” strategy is to steal from those that have the riches, compared to any method that involves legal acquisition), whereas here, it’s more a notion that, so long as our goal is getting met, it doesn’t matter how we got there.  Because results matter: methods don’t.

An instance where having no rules produced the most awesome 2 part comic ever

 

I see this in both spheres of physical transformation: training and nutrition.  On the training side, I’ve discussed this SO often (as is the case when you write once a week for over a decade: there’s only so many ideas out there), but since it keeps coming up, I can keep discussing it.  There’s a manifold manifestation of this.  The first is a trainee who expressed “I’ve been training for 6 months on this routine and I’m seeing awesome results.  Would someone mind critiquing my plan?”  For one, hyperbole is killing communication (future blog post!), but whenever I hear this I’ll tell the trainee “Dude, if you’re getting AWESOME results, change absolutely nothing!  Be covetous of those results.  Be jealous of them (not envious: learn the difference).  Keep doing WHATEVER it is you are doing to get those results, because getting awesome results is rare air, and to change anything at this point would be foolish!”  Inevitably, they counter with a desire to want to “optimize” their training, at which point my soul dies even more as I realize I’m dealing with “that trainee”.  If your method is getting you results, it doesn’t matter WHAT it is: it’s working.  Keep it up.

 

But “methods don’t matter” extends even further into the training realm of physical transformation, because, once again, in general, methods don’t matter when it comes to training.  They really really don’t.  Dan John said it best “EVERYTHING works…for about 6 weeks.”  Dan says this more to illustrate the fact that any yahoo can slap together a program and it will work for about 6 weeks, whereas a REAL coach can set you up with a multi-year, if not DECADE training protocol, but we can flip the script there and make it a statement of empowerment: everything WILL work.  Sure, the duration of it working may be short, but what amazing assurance to have: it will work!  If you’ve ever had an unreliable vehicle before, you understand the inherent uneasiness of not knowing if a thing will work: you go to turn on the engine and have no idea if it will actually start or not.  The “not knowing” is horrible, but KNOWING that everything WILL work: that is freedom!  In turn: yes, TRY out HIT, or Deep Water, or Dogg Crapp, or 5/3/1, or Juggernaut, of Jamie Lewis’ protocols, or SBS, or whatever the program du jour is, or your very own disaster that you constructed: it WILL work!  So long as you employ the principles of effort, consistency and time/patience, you WILL get results.  And as long as you’re getting results, the method DOES NOT MATTER.  And once the results stop, pick a NEW method that doesn’t matter and use THAT to get results.

I wish I could get these kind of results using a method that doesn't work...

 

And oh my goodness the nutrition sphere is SO up its own butt on this one that a mere blogpost can’t possibly cover the depths of this, and I write this as a person who has annoyed so many of you with my recent proselytizing of my own nutrition, but that verb could not be more perfect, because as much as we talk about the “camps” of training (Crossfit vs Starting Strength vs HIT vs High Volume, etc), nutrition is absolutely a religion, and many will engage in crusade to slaughter all the infidels and let the one true voice ring out.  SO many out there want to believe that nutrition is a machine, such that the pieces of it all have to fit together precisely in order for the mechanism to “work”.  “If I don’t eat the right macro balance, if I don’t eat the exact right amount of calories, if I don’t time my protein exactly right, if I don’t achieve ketosis, if I don’t eat ONLY the ‘right’ foods, my nutrition will fail.”  But how many people do you know that have their nutrition “dialed in” and still look like a melted candle?  And how many people do you know that live off a fast food meal a day and are jacked?  Life’s unfair: but if we TRULY believe that life IS unfair, isn’t that an acknowledgement that life is INDIVIDUAL in turn?  In order for there to BE unfairness, there needs to be inequality between at LEAST two entities, which is an open acknowledgement that, at SOME level, things between two (or more) people are different, and these individual differences can, in turn, manifest in the form of DIFFERING results despite SAME methods.

 

Which, in turn, means, when analyzing nutrition in the realm of physical transformation, one must analyze the RESULTS of the nutrition and not the method.  It does not matter how often you hear that carbohydrates are crucial for growing muscle due to their role in insulin manipulation and their protein sparing nature if YOU personally can forego them and still see results, in much the same way it does not matter how much literature says that one MUST consume .8g of protein per pound of lean bodyweight to grow muscle if you are growing just fine without it.  It does not matter if a certain amount of fat MUST be consumed while low carb in order to trigger ketosis IF you are STILL getting shredded while keeping fats low, nor does it matter what people say about vegan gaining if you’re gaining as a vegan!  There’s over 8 billion humans on the Earth: maybe you’re a mutant.  Maybe you can live off sunshine and happy thoughts.  As long as you are getting the results YOU want, how you are eating is working. 

No one is going to call out your eating when you are Bruce Goddamn Randall

 

People get mixed up because they SAY they want 1 result but actually desire another.  Think of how many trainees SAY they want to be big and strong, but as soon as a gallon of milk a day, or a dozen eggs and 1.5lbs of ground beef a day, or PBJs enter the equation they say “that’s not healthy!”  Suddenly our REAL goals reveal: we want to be healthy and would LIKE to be big and strong.  Herein we observe the REAL takeaway from this all: we must be authentic and true TO OURSELVES insofar as it relates to WHAT our goals are.  We experience anxiety and despair when we exist in a state of self-denial relating to our goals: SAYING we want one thing but ACTUALLY desiring another.  BUT, if our goal is true, and we are truly aligned to it, then the method does not matter: so long as we achieve that goal…well, we achieved our goal.  And with that, we achieve the satisfaction that comes with that achievement.   

 

 

HOW TO THRIVE ON A CRUISE VACATION

I’m writing this for several reasons.  The first one being: I had an awesome vacation and I want to brag about it. The deeper reason here is that I had an awesome vacation BECAUSE I did just that: had a vacation.  In the past, I’ve written posts in the realm of “how to survive a vacation”, and it dawns on me just how ridiculous and martyring that mentality is.  A vacation is a time of celebration, relaxation, and reward for hard work, yet so many of us meatheads will develop immense anxiety around the topic of vacations: HOW will I get in my protein?  HOW will I get in my workouts?  HOW will I stick with my diet?  And I’ve absolutely done the stupid things that we all do in those situations: signed up for 1 week memberships at a local gym, or paid the day pass rate each day, pack an entire kitchen full of food/cooking implements, I’ve had kettlebells shipped to where I was residing so I could get in workouts, purchased protein powder upon arrival, etc etc.  It’s NOT a vacation if we just do what we do every day: this is just transplanting ourselves. 

"This is no longer a vacation. It’s a quest. It’s a quest for fun. You’re gonna have fun, and I’m gonna have fun. We’re all gonna have so much f*cking fun we’re gonna need plastic surgery to remove our g*ddamn smiles! You’ll be whistling “Zip-A-Dee Doo-Dah” out of your a**holes! "

 

No: this time, I decided not to survive this vacation, but to THRIVE on it.  And it worked: I had a wonderful time, I ate my face off, regularly eating to the point of “Thanksgiving level” fullness/discomfort, remained physically active without having to “make a thing” out of it, and came back home bigger and still stupidly lean.  So allow me to discuss the ins and outs of that.

 

---

 

HOW I ATE ON A CRUISE: 

I've never even seen this show, yet I know this quote

I know I’ve alienated half of my readerbase with my current nutritional approach/drumbeating, but the more I dig into this the more success I find, so I’m just going to keep talking about it.  For those of you that have never BEEN on a cruise before, the best way I’ve heard it summed up is “It’s like someone took the city of Reno Nevada and put it in the ocean”.  You’re basically at a 24 hour a day buffet, with some fine dinning options as well if you so choose.  Since I was on a Disney Cruise, we didn’t have the casino element that tends to be present on other cruises, but we DID have Mickey Mouse waffles, so that’s a fair trade.

 

* Meat and/or eggs, at every meal, FOR every meal.  No carbs, to include fruits, veggies, starches, grains, and INCREDIBLY limited artificial sweeteners (like 1 diet coke a day).  No plants either, so I was off coffee and tea the entire time, sticking primarily with water, and occasionally sparkling/fizzy/soda water.  Already people are reading that and think what I’m writing is martyrdom.  “How can you pass up ALL those yummy desserts, pastries, pastas, potatoes, ice cream, fresh fruits, vegetables, 24 hour pizza stations, etc etc”  I could do that easily, because alongside all that is literally EVERY kind of meat you could ever dream of, readily available in unending amounts. 

 

* For breakfast, I would eat platefuls of scrambled eggs, and alongside that I would have 3 full ribeye steaks, breakfast sausage, bacon, salmon and turkey, along with some fried AND poached eggs, all topped with butter, with just a tiny bit of real whipped cream for a “dessert”.  I always made at least 2 passes through the buffet line, and legit could NOT get enough scrambled eggs.  I was fitting in with the Disney theme and trying to get my Gaston on. 

There are honestly worse strategies

 

* When lunch would roll around, I’d hit up the prime rib carving station like I was playing Blackjack (hit me again), I’d gotten the drumsticks off the turkey at the station, consumed copious amounts of lamb, every fish in the ocean, much pork, beef (steak and ribs), chicken, shrimp, crab, lobster, etc.  2-3 passes through the line, always with a plateful of meat.

 

* For dinners, we’d go to the sit-down service rather than the buffet, where I was absolutely not shy about ordering 2-4 appetizers and 2-3 entrees, nor was I ashamed about eating only the meat and leaving the veggies to the side.  I let them know ahead of time that I came there with a big appetite, and they were more than pleased to accommodate.  And, I knew that, if I ever felt “underfed” when the meal was over, there was an all day to-order hamburger and hotdog/sausage stand on deck I could hit up (which I DID take advantage of on our final night).

 

PRINCIPLES

I consume way too many pork ribs for this to work

 

* I DID abide by a few principles to make this “work”.  Yes: I was there to enjoy myself, and eating as much as I wanted definitely met that goal, but in order to eat ALL that I wanted and not suffer catastrophic effects for having done so, I still held myself to a few standards. 

 

* One was to minimize my cheese intake.  There’s a few reasons there.  One is that I KNOW I can easily overeat cheese.  And yes: “eat when hungry until not”, so how is it possible to “overeat” something?  In the instance of cheese, it’s a question of nutritional “opportunity cost”, in that the stomach space occupied by cheese is space that could be occupied by meat, and meat will tend to have more beneficial qualities to it compared to cheese (in terms of protein to fat ratio, specific amino acids present, omega 3 vs 6 vs 9 fatty acids and other micronutrient concerns).  Cheese doesn’t really have the satiating effect that meat does (for me at least), and so I can keep on eating it and never really feel satisfied, whereas when eating flesh I’ll eventually reach a point where I’m no longer hungry/interested in having more food.  And I’m writing “cheese” here, but I’m sure this is true with all dairy: I just genuinely don’t consume much dairy ASIDE from cheese. 

 

* Avoid sauces and be wary of seasonings.  Once again: I was shameless about this.  One day, the buffet line had my most absolute favorite meat in the world: bone in beef short ribs.  However, they were BBQ bone in beef short ribs.  So I grabbed a goodly amount of them, and took my napkin and de-sauced the ribs with some liberal covering and squeezing of the ribs until they were sufficiently dry.  It’s like “blotting the grease off pizza” taken to the nth degree.  Sauces tend to contain sugars, as do many seasonings, and these increase the palatability of food, which is going to interfere with correctly interpreting hunger signals.  When the food tastes like food, the body will say “I’ve had enough food”.  When the food tastes like dopamine, the body will say “let’s keep eating this until we die from it”.  All that said, it was vacation, and if something had a trace amount of seasonings or sauces on it I wasn’t going to freak out, but whenever given the choice between something just straight up grilled/baked/broiled vs something that was dusted and caked in seasonings and sauces, I opted to fill up on the former and have a taste of the latter.

 

* Seriously: eat until “Thanksgiving Stuffed”.  I don’t write “full” because I’m a very particular person when it comes to words, and I’ve only been “full” 4 times in my life, one of which times was when I took down the “Stellanator” cheeseburger (4.5lbs of food in 30 minutes).  To me, “full” means when you reach the point of discomfort and then keep eating for another 15-20 minutes.  But I think we (Americans/Canadians) understand “Thanksgiving Stuffed”: you’ve absolutely eaten more than you normally would at a meal and are teetering on the very between happily satiated and potentially uncomfortable.  Eating to this point, when combined with WHAT I was eating, had the fantastic effect of making me NOT HUNGRY in between my 3 giant meals a day.  Carbs tend to have an insulin spiking effect, which can cause us to feel satisfied with a meal and then hungry shortly after.  And, of course, simply not eating enough will ALSO cause us to be hungry after eating.  But gorging on meat and eggs?  Now I have fuel to carry me through until the next time I sit down for a big meal.  And we had some packed days on the cruise where the delta between breakfast and lunch would have seemed significant back in the day, but I was so satiated from my massive breakfast that I could let lunch fade back for an hour or so without concern.  This was a big win for me; not needing to pack snacks while I traveled.  And along with that, there was never any “food guilt” from eating this way.  I wasn’t “overeating” junk: all of this was animal fat and protein: absolutely outstanding fuel and nutrition, while at the same time STILL eating like a king.

HOW I TRAINED:  

I DID steal from this...

Most cruise ships DO have some sort of fitness center, and if one were so inclined they could absolutely go there and get in a workout.  There’s enough dumbbell WODS and other things out there that there’s no shortage of ways to get in a pump or blow out your lungs.  However, in my case, I wanted to simply be on vacation and enjoy myself, so here is what “training” boiled down to.

 

* Each morning, upon waking, I’d do 50 prisoner squats and 50 push ups.  I’d do this with Dan John’s “2-3-5-10” protocol, doing 2 squats, then 2 push ups, then 3 and 3, etc.  Once I got to 10, I’d start over.  One round is 20 reps, so I’d do 2.5 rounds of that.  The constant getting up off the floor is an added stressor.  This was, ultimately, a way to just limber up and get ready for the day AND “make” some hunger for the upcoming breakfast.  This takes all of 5 minutes to do, if not less.  We spoiled ourselves and had a veranda that I could do these exercises on, taking in the fresh sea air in the morning, but it can just as easily be done in the room.

 

* In that regard of “done in the room”, if I found myself with some downtime while hanging out in our cabin, I’d knock out a set of 5-20 squats or push ups, with a goal of reaching 300 in the day.  That number comes from Jamie Lewis, and is an excellent benchmark for “baseline physical activity for the day”.  This allowed me to be active, keep blood flowing through  my muscles, get in a decent pump WITHOUT having to change into gym clothes, go to the fitness center, shower afterwards, etc.  I was just on vacation thriving.

Jamie and I have the same taste in comic books it seems

 

* I did have ONE day where the Mrs wanted to get in a quick power nap while I wasn’t feeling tired, so I allotted myself 30 minutes of actual focused training, and performed the following workout.  EMOM for 20 minutes: do 5 prisoner squats, then 5 push ups, then 5 FULL ROM Burpees, then do 2-3-5-10 for 5 rounds.  The distinction of a full ROM burpee is that I would do a full prisoner squat, THEN drop down into a push up, from the push up jump straight up in the air and then land into the prisoner squat to start over again.  In general, this whole week I focused on rep QUALITY, and I feel like that was incredibly helpful in actually getting some sort of result from the training.  I actually found myself with a little more time at the end of that, so I did a few pull-ups off the beam on our veranda and some ab work.

 

* NEVER use the elevator.  Ever.  Forcing yourself to take the stairs wherever you go on the cruise ship will get you a LOT of non-exercise general activity, especially if you’re on one of the lower decks, since the food tends to be on the upper deck.  Plus, being on an elevator means being with a lot of people who have been eating the WRONG kind of foods in a confined space: you can imagine how fun that is.

 

* But probably the most beneficial thing I did was WALK.  We got in 15-20+k steps a day every day.  And we didn’t walk for exercise: we walked because we enjoyed each other’s company and enjoyed exploring the ship and the ports off of it.  On the days we were at sea, we’d walk around the jogging track for fresh air, then get inside the ship and walk around the shops, look at art, check out the lobbies and lounges, listen to music being played over the speakers, go on scavenger hunts (people hide plastic/rubber ducks on cruise ships, and looking for them can be fun) and just have time wondering around doing nothing, which, when combined with “never taking the stairs”, can add up real quick for steps and activity.

 

*RESULTS*

It felt like this

* My wife flat out asked me on day 3 of the cruise, after I returned to our lunch table with a plateful of lamb, steaks, ribs, turkey and salmon “How have you been able to eat so much and still be ripped?”  And it actually seemed like I was getting MORE defined as time went on, while my muscles filled out and I looked the fullest and healthies I’d been in a LONG time.  I genuinely think I’ve been undereating for a bit now, and I was finally giving myself the nutrients I needed which, when paired with reduced training, low stress and opportunities to catch up on a massive sleep debt, gave me an opportunity to heal and ultimately THRIVE on vacation.  I ate and lived like a king, and I’ve now returned fully recharged and ready to take on some SERIOUS training until my next cruise…in 9 weeks.  This is an awesome season.

 

*BONUS MATERIAL: EATING WHILE TRAVELING*

 

* This wasn’t on the cruise, but I still managed to abide by the nutritional principles when I was getting ready to board/returning home from the cruise.  We were ported in New York City, where I lived off of street kabobs and lamb gyro slices

 

* and while at the airport, we had a Wendy’s, where I got 2 plain “Dave’s Doubles” with no cheese, and just tossed the bun and ate the patties with a fork and knife.  It’s honestly simple stuff, and it still worked: I ate enough that I didn’t need more food.    

 

JAMIE LEWIS' JUGGERYOKE PROGRAM REVIEW

**INTRO AND BOTTOM LINE UP FRONT**

Here are some yoke goals

* Allow me to start with the conclusion: this program is awesome, like most of Jamie Lewis’ programs.  It looks daunting until you finally do it, and then you realize the genius built into it.  It has my approval, and I highly recommend people pick it up alongside the “Feast/Famine/Ferocity” bundle here .  

**WHAT IS JUGGERYOKE**

It's not a grip training program, in case you thought that

* Jamie sums it up as “the traptastic YuggerYoke Protocol V 3.0, a 3 page pdf of a super trap-heavy full-body training program that will appeal to strongmen, powerlifters, and anyone trying to look like a Marvel superhero.”  I assumed this was a 6 week program, since Jamie says in the document “After 6 weeks of this, you should be ready for the beach, looking like a lost member of the X-Men.”, but in the actual Juggeryoke link it says “This product is not a book- it’s a 3 page PDF specialization program designed to be used for 8 weeks to quickly bring up your yoke area (traps and shoulders).”  Whelp, I’m finishing the 6th week right now and writing my review but I DO intend to carry it forward for the next 2 weeks as I prep for a follow on comp on 14 Oct…so maybe I’ll write about that too.  Chaos is the plan.

* Jamie has a 5-6 day and a 3-4 day variant of the program in the book, similar to what he did with “Feast, Famine and Ferocity”, which turned out to a positive for me while I ran it.

**PROGRAM OVERVIEW**

I don't know what this is, but I have to imagine this program is infinitely better

* I won’t give away the full programs, although I DID take video of every single workout and you could most likely piece it together from that, but still: please buy the program and support Jamie.  

* I primarily ran the 5-6 day variant, which is effectively 3 full body workouts with an arm day in between each day for a total of 5 directed workouts and a 6th one wherein you can do whatever you want (similar to the “Dealer’s Choice” from Feast/Famine/Ferocity).  The 3-4 day variant takes those 2 arm workouts and merges them into the 3 full body days, along with a bit more exercise shuffling, and gives a bit more guidance on what to do on the 4th day as a gap filler.

* The program requires training without a belt and a daily 1.5 mile walk, both of which are awesome.  It includes front squatting and squatting, push pressing and strict pressing, touch and go benching and pause benching, high pulls and HEAVY shrugs, ab wheel and hanging leg raises with lat shrugs, squat singles, triples and squatting for time.  That final bit was definitely my “favorite” part of the program.  1-2 sets of 2-3 minutes of squatting with 135lbs on your back.  I, of course, opted for 2 sets of 3 minutes and used 1 minute of rest between, and made it a goal to hit a new rep PR each week.  That was a fantastic challenge.

**MY DEVIATIONS**

Think of it more like an alternative universe variation

* When I run a program the first time, I like to stick with it pretty close, BUT I also picked Juggeryoke in particular because it would allow me to include some movements that would benefit me for my upcoming competition.  So in that regard: I used a strongman log for my push pressing work, an axle for all my other pressing (bench, incline and strict), same axle for most of my skull crushers and reverse curls, grenade balls with chains for more of my arm work, and a trap bar for my high pulls and my shrugs.  Also, on the day where I was to do 15x1 squats, I often would lower the bar weight and use chains instead.  This was primarily due to sustaining a slight knee injury in the second week of the program during log clean and push press.  I moved a bit too quickly and possibly tore a meniscus.  By the end of the program it was feeling better, but it still seemed to work well to limit loading at the bottom of the rep and increase it toward the top.  Besides: Dan John said that, if he had to do it all over again, he’d always squat with chains, so good enough.

* I took to adding a set of Poundstone curls at the end of one of the arm days, just for even more pump, and would throw in band pull aparts and lateral raises where I could find space for it.

* For my 6th day, I ran through a ROM progression cycle of trap bar mat pulls, since I had a max trap bar lift coming up in my competition.  This was ultimately a 5 minute workout that I would frequently do without a warm-up.  After lifting was finished on each day, if I had any extra time, I’d do some short intense conditioning work.  I’d also do some sort of strongman training on Sundays: some sort of carry and load of some variety.  

* On the 3rd week of the program, my schedule got compromised, so I ran the 3 day variant, and on the 6th week (current) my competition was at the end of the week, so I dropped my lifts back to their starting point and made it a point to move these (now) lighter weights fast and with short reps, as something of a mini-deload.  I actually think these might be good intentional decisions in the future.  They’re tools in the toolbox if nothing else.

**WHAT I LIKED**

SO much better than "it's clobberin' time!"

* As much as I genuinely didn’t care for the arm days (I get up at the crack of dawn to train, and its hard to get motivated to do that when it’s JUST arms…), they are honestly a brilliant touch in the program overall, because they effectively give you an active recovery day between the BRUTALLY hard full body workouts.  I would be incredibly sore from the previous day, but wake up knowing I “just gotta do arms”, and then, by the next day, I was ready to train again.  And one of those arm days includes 20 minutes of non-stop bodyweight work, which I used as an opportunity to do burpee chins, which did a great job of getting some restorative bloodflow to the sore muscles and a touch of conditioning.

* The timed squats are just plain awesome.  The weight is light and it encourages PR chasing, to say nothing of the lactic acid threshold benefit and the sheer anabolism that comes with it.  It’s also another great break between one day of heavy front squat triples and one day of heavy squat singles.  

* On that, the variety of rep ranges and movements in general is just intelligent and awesome.  This is typical Jamie Lewis “Chaos and Pain” training: a great break if you’ve been doing the same thing for a while.  And since I was coming off of “Easy Strength”, that’s exactly what was happening.

* HANGING LAT SHRUGS.  Oh my god that makes SO much sense.  You do 10 lat shrugs at the end of every set of hanging leg raises you do, and lat shrugs from a hang are so much more intuitive than trying to do them with dumbbells/barbells.  This is giving Paul Kelso his proper due.  And they’re very restorative.  Jamie does a great job of forcing me to do the things I SHOULD be doing, and that includes these lat shrugs, alongside all the direct arm and ab work.

**WHAT I WOULD CHANGE**

I imagine Rogue wishes she could undo that punch

* Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight.  Jamie either has the strongest biceps ever or the weakest triceps, but for me, a weight I can reverse curl is too light for skull crushers, and trying to make this work was just square peg/round hole for me.  I came up with a bunch of tricks, but ultimately, when I run this again, I give myself permission to just use 2 different set ups.

* My next run, I’ll probably bring the Safety Squat Bar in for that day of heavy squat singles.  I feel like the SSB better fits the “Yoke” portion of Juggeryoke, given how much it hammers the upper back.  I’ll most likely do SSB front squats too, just because my front rack is jacked up after 6 shoulder dislocations and toward the end of the program I had to deal with bar slippage issues.  

**RESULTS**

Yeah, pretty much this

* You can see my physique in all the training videos.  In general, I’m more filled out in the areas I was lacking, which is awesome.

* This program was GREAT for my horizontal pressing, as funny as that seems.  I went from 225 to 255 on my pause benching, and my dips went from 105 to 120.  I also went from 77 squats to 90 with 135.  My burpee chins each week tended to climb up, front squats went from 185 to 220 for the 10x3, etc etc.  All of my lifts went up: the program worked.

**NUTRITION**

I'd go with something a bit more nutritious

* Nothing specifically prescribed by the program, but during this time I was using the nutrition protocol I laid out here , which included a 5 day “mini-famine” in the 5th week, which allowed me to eat VERY big in the 6th week…which might also just be a good approach.

**CONCLUSION**

What else is there to say?

* This program is awesome.  Please buy and run it.

WHEN SHOULD YOU CHANGE PROGRAMS?

I see this question, and permutations of it, get asked all the time: when should I change my program?   If not “when should I change my program” it’s “how long should I run this program to see if it’s working”, “when should I stop bulking/cutting”, etc etc.  It’s all the same base question: what landmark am I looking for to determine when it’s time to make a change.  The answer: as soon as you ask this very question.  Once the question has been asked, the change needs to be made.  Why?  Because the mere asking of the question demonstrates that the faith in the method has been lost, and THAT means it’s time to move on.  We must worship a new god at a new altar, because the old ones have now abandoned us.

The OG pre-workout

Here I am, undoing the renaissance, because I’m going to put faith above science here, but ya’ll expect that from me by now.  The truth is (note I say “truth” and not “fact”, because, again, this is theology and not science) that no trainee succeeds on a program or protocol that they do not have faith in, no matter HOW much the science backs it up.  If we do not believe that we are doing exactly what we need to do in order to grow, it will not matter IF we are doing just that: our lack of faith will prevent us from achieving our goals.  Like Freddie Kruger (appropriate for this time of year), the only way to strengthen the program is to believe in it and give it power, and once that belief and faith stops, so too, does the progress.

Why?  Because, flat out, we will NOT give a program proper due diligence and effort unless we actually BELIEVE in it being effective.  This is just stupid human reality about the situation: we will invest ourselves totally in something that we believe in, and will not have that capability for something we merely pay lip service to.  You’ve seen this countless times that you MUST acknowledge the truth in it: there tends to be a significant disparity between what people SAY they want and what they actually want.  Many people SAY that they want to be big, strong, jacked and lean, but take them to the grocery store and they buy cakes, ice cream and cardboard carbs and completely bypass the butcher section.  Give them a free weekend and they binge watch Netflix rather than engage in any manner of physical exercise.  IF these individuals DO manage to participate in these activities of self-betterment, it’s of a faithless attempt: they’ll buy and partially consume one pre-made bagged salad and go for a 20 minute jog.  Meanwhile, the true budding physical transformation psychopaths have cleared the meat department of every last ribeye and got up at 0400 on their day off because now they don’t have work to get in the way of their epic 4 hour training session.  Both of these are manifestations of illness, sure, but we see which altar we worship at: who is faithful to which god.

Plus you get meat on the bone, so that's a plus

And, of course, people attempt to employ science in absence of faith, because faith is a terrifying concept: believe without proof.  Instead, we look to make and manufacture truth through “facts”, but science is cold, sterile, and, ultimately, lacking and behind the times.  Science is OBSERVATION, eventually recorded, codified, explained and “understood”, but science does not MAKE reality: it merely documents it.  The phenomenon of physical transformation was already out there, ready to be pursued and believed in: it just asked for your faith.  Instead, trainees take their observational and epidemiological (absolute garbage) studies and attempt to create a new god after they killed off the old ones.  They attempt to say “I KNOW this training method works because it’s been scientifically PROVEN to work”…and yet, the results are lacking.  Why?  Because despite the facts, there is no truth: there is nothing to have faith in when your source is agnostic.  

Instead, the folks who have succeeded in the realm of physical transformation did so BECAUSE of their unshaken faith in their methods, irrespective of the madness behind them.  In fact, many would argue that madness was a key component TO their success.  These individuals looked at what everyone else was doing, saw the results they were getting and said “that’s not for me: I’m going to do something ELSE”.  This was the story of Dante Trudel developing Dogg Crapp in the presence of an era where everything was volume driven: he pursued single set intensity.  The very same single set intensity that drove HIT/Heavy Duty, that drove Super Squats, that drove Stuart McRobert and Dr. Ken Leistner.  Or how about Louie Simmons breaking his back, surveying the scene of Western powerlifting and observing all the injuries and lacking results, and deciding he was going to merge the past of the Culver City Westside Barbell club with the overabounding success that the Soviets were experiencing and just make up his own method on the fly, which he KNEW would work because it HAD to.  How about Dr. Shawn Baker taking on the carnivore diet because nothing else was making sense?  What about every single thing Jamie Lewis has put out?  Jamie cites all his work, but he’s a historian, not a scientist: he knew what he did would work BECAUSE it had worked: not because science said so.

Whatever produced this in the pre-steroid era is probably pretty effective

And I’m just skimming the surface of pioneers, but the point is: these folks succeeded because they believe in the method they were employing.  They had unshaken, zealot-like fanatical faith in their approach and, in turn, pursued it so hard with every fiber of their being that they WILLED it to be successful.  Every program I take on, I ONLY take on when I’m feeling that surge of faith.  I’ve discussed before how I got Super Squats as a gift on Christmas and was already planning my training cycle on it later that afternoon after I had absolutely devoured the book: Randall Strossen’s PhD in psychology was put to good use as he sunk his hooks in and got me bought in. And prior to that, I was drinking the Pavel Tsastouline Koolaid and only training in the 1-5 rep range because I had read “Beyond Bodybuilding” and learned ALL the secrets.  And after that, I saw some of the best gains in my life COMPLETELY botching the Westside Method because, in my mind, I was “doing Westside”, which meant that success was guaranteed!  Jamie Lewis’ “Feast, Famine and Ferocity” book did the same to me too.  And maybe what I’m demonstrating here is how easily influenced I am by charlatans and snakeoil salesmen…but if it means I got big, strong, jacked, lean and physically transformed, does it even matter?  Does it matter that everything I did was scientifically “wrong” if the outcome is the one I desired?

Which, of course, ties it all back to the beginning: once we start asking “when should I switch?”, it means the time is NOW.  Once we display a wavering of faith, the magic is gone and it’s time to move on.  Find A method that you can buy into with 100% of your being.  It cannot be a half measure, it cannot be lip service, we cannot be “Easter-Christmas” worshippers: we MAKE the protocol work THROUGH our faith.  It’s much better to abandon a program early in pursuit of the shiny new one that grabs our interest than it is to endure something we’ve lost all faith in simply because “it’s the best”.  And what’s awesome about all this is that THIS faith is self-perpetuating: we create our success by believing in the method, which in turn further reinforces our believe IN the method, which allows us to continue pursuing it and achieving more success.  Contrast this with the wheelspinners: those that have been doing the same thing for YEARS and have nothing to show for it, yet are so afraid to abandon their facts in pursuit of the TRUTH.  If some protocol out there is offering you it’s siren’s call, go crash your ship into the rocks, because right now the course you’re sailing on is merely a long slow death.