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Racehorses → AIDS patients (because of muscle wasting) and bodybuilders → elite athletes → rich people → the rest of us
Out of clutter, find simplicity. —Albert Einstein
RULE #1: AVOID “WHITE” CARBOHYDRATES.
The following foods are prohibited, except for within 30 minutes of finishing a resistance-training
all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.
chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again, a common trick), combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes.
RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
Proteins *Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed) *Fish Pork Legumes *Lentils (also called “dal” or “daal”) *Black beans Pinto beans Red beans Soybeans Vegetables *Spinach *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) *Sauerkraut, kimchee (full explanation of these later in “Damage Control”) Asparagus Peas Broccoli Green beans
RULE #3: DON’T DRINK CALORIES.
RULE #4: DON’T EAT FRUIT.
RULE #5: TAKE ONE DAY OFF PER WEEK.
Rule #1: Avoid “white” carbohydrates (or anything that can be white). Rule #2: Eat the same few meals over and over again. Rule #3: Don’t drink calories. Rule #4: Don’t eat fruit. Rule #5: Take one day off per week and go nuts.
Pounds can lie, but measurements don’t.
The driest red varietals are Pinot Noir, Cabernet Sauvignon, and Merlot, whereas the driest whites are generally Sauvignon Blanc and Albariño.
eating eggs results in more fat-loss and increased basal metabolism.
Self-discipline is overrated and undependable. Don’t eat anything that requires portion control.
Remember the MED. Less is more.
There are a few things you can do now to cultivate healthy and fat-reducing gut flora:
Get off the Splenda.
Go fermented.
Consider probiotics and prebiotics.
Policosanol: 20–25 mg Alpha-lipoic acid: 100–300 mg (I take 300 mg with each meal, but some people experience acid reflux symptoms with even 100 mg) Green tea flavanols (decaffeinated with at least 325 mg EGCG): 325 mg Garlic extract: at least 200 mg (I routinely use 650+ mg)
ALA helps you store the carbohydrates you eat in muscle or in your liver as opposed to in fat.
Don’t tell me it’s impossible, tell me you can’t do it. Tell me it’s never been done … the only things we really know are Maxwell’s equations, the three laws of Newton, the two postulates of relativity, and the periodic table. That’s all we know that’s true. All the rest are man’s laws.
the human body is an open thermodynamic system and has a number of other options. Ray’s then-209-pound meat-frame could exchange energy with his environment in the form of work (exercise), heat, or matter (excretion).
water consumption has been shown to increase resting metabolic rate 24–30%, peaking at 40–60 minutes post-consumption,
the goal of strength training is to reduce injury potential first, and to increase performance second.
Myofibrillar hypertrophy20 can be thought of as growth for maximal strength. The myofibrils in the muscle fiber increase in number, adding primarily strength and some size to the muscle. This kind of muscle growth is achieved by high tension—doing one to five reps at 80–90% of your one-repetition maximum,
Sarcoplasmic hypertrophy can be thought of as growth for maximal size or anaerobic fatigue resistance. The volume of fluid in the sarcoplasm increases instead of the myofibrils, adding primarily size and some strength to the muscle. This kind of muscle growth is achieved through metabolic adaptations—doing 8–12 reps to failure at a submaximal 60–80% of your one-repetition maximum,
More than two glasses of wine within four hours of sleep decreases deep-wave sleep 20–50%.
the Functional Movement Screen (FMS).
1. Deep squat 2. Hurdle step 3. In-line lunge 4. Active straight leg raise 5. Seated rotation
Strength [the former] should never exceed stability
Gray’s picks were, without hesitation, the following critical four: Chop and lift (C&L) Turkish get-up (TGU) Two-arm single-leg deadlift (2SDL) Cross-body one-arm single-leg deadlift (1SDL)
The more technique you have, the less you have to worry about it. —Pablo Picasso
“Shoulders are prime movers in the jump and contribute up to 20% of your height. Try running a 40-yard dash with your arms by your sides and you’ll get the idea.
Every morning in Africa, a gazelle wakes up. It knows it must move faster than the lion or it won’t survive. Every morning, a lion wakes up, and it knows it must move faster than the slowest gazelle or it will starve. It doesn’t matter if you’re the lion or the gazelle. When the sun comes up, you’d better be moving. —Maurice Greene, 5-time world champion 100-meter sprinter
The liver and muscles can only store 1,800–2,200 calories of carbohydrates in the form of glycogen.
One pound of fat, used during long-state aerobic exercise, contains roughly 4,000 food calories, the same energy density as gasoline.
Recognize that working long in the gym is often a form of laziness, an avoidance of hard thinking.
“Strength training is like putting the money in the bank to take it out on the fight day.” Save the fatigue for your sport.
“Life must be lived forward, but can only be understood backward.”
