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My Free Weight Loss Program, now over 20,000 served!

This is GREAT!

Actually I'm a little ahead of myself, but the counter is about to tick over to 20,000 views before the end of the day, or by the time I get out of bed tomorrow morning at least. We're now averaging about 340 a day. That's AMAZING to me.

The first weight loss success stories are already online, and I get at least a couple of messages every day from people who love my articles. It feels good to be helping people! It's helping me too, of course. It feels good knowing that there is a change going on out there, and more and more people are starting to look for real solutions, looking to get educated, and are prepared to take positive action to create the life that they want and deserve.

So, the health and fitness revolution is here. People are sick of hearing about "tricks" to lose weight. They know that restrictive diets and food avoidance is not the answer. They're seeking out more positive role models, more supportive and encouraging social networks, and getting inspired. They're starting to believe in their potential to succeed and achieve physical goals that might have seemed way too ambitious in the past.

And that means more people are training PROPERLY. Like THIS:

Pay close attention you will notice my logo on that tank top!

Who is this program for though?

The program is for anyone who wants to cut out the bullshit and just focus on what will actually produce the results they want to achieve. So far my best successes have involved people who were already training, already watching what they ate, already putting in the effort... but not quite seeing the results. Maybe they were stuck in a plateau after getting some results earlier on... in almost all of these cases, the results have come not from doing any EXTRA, but by changing the focus a little. A bit more of this, a bit less of that, perhaps with a better structure more conducive to results as well.

In probably... I don't know... there's only been maybe two or three cases at the most where I haven't actually INCREASED the range of calories per day for most people, as well.

So.. that's for people who have been following some other strategy with limited success. But even if you are BRAND NEW this program is for you. Even more so, it means I don't have to de-program you from whatever bad advice you've been fed in the past.


3000 calorie vegetarian bodybuilding meal plan

I've changed up my meal plan a little recently, and it's working out pretty well so far so I thought I would tell people about it. Usually when I get up in the morning the only thing I've got on my mind is a massive bowl of cereal, with some vanilla whey concentrate over the top. Lately I haven't been feeling the cereal so much for some reason, so I made some changes as follows.

I keep going back and forward on whether what I do counts as "body building" or not, since it's not like I'm training to get on stage and compete. But whatever... if you're training to change the shape of your body, that's body building innit?

Anyway here we go with my current meal plan!

First meal: Massive Bowl Of Fruits

They say you're supposed to eat 5 pieces of fruit a day, don't they? Well I think that's about right and I like to get my five (or more) all in the one hit, early in the day. At the moment I'm hitting up some watermelon, different types of peaches, nectarines, grapes, and strawberries. Fruit is like nature's candy except it's also nutritious. You should eat a fuck tonne of fruit every day if you want to be happy, in my opinion.

Second meal: Breakfasty type things

Next up I'm hitting some french toast (2 eggs, two slices soy & linseed bread) and some vegetarian sausages. I'm on Quorn sausages at the moment, with a little hummus as well. You could add spinach, tomatoes, whatever vegies you like here as well. More vegetables is always better.

Pre Training:

Vanilla Protein Shake with a frozen banana blended in.

Post Training:

As soon as I walk in the door I'll have 2 thick white ricecakes with raspberry jam. I'm usually a wreck by the time I'm done training so this is a good way to start recovering and replenish those energy (glycogen) stores. Next up is another protein shake. I have choc mint flavour which is OH MY GOD SO GOOD.


Pancakes. Protein is important so I'm hitting 4 more eggs & a couple scoops WPC, plus oats and a splash of milk in the form of delicious pancakes. And the beautiful part is, I put icecream on top of 'em.

IIIFYM, bitches.


Dinner is a little more varied. Usually there's a vegie burger (just the patty) as the protein source, with whatever steamed or fresh vegetables. Usually I have some pre-prepared vege or lentil curry as well. I used to make my own and they were awesome, but I got lazy. It's the HEAT, people. Summer weather.

And there you have it!

Approximately 3000 calories and not too far off my 40 protein : 35 carbohydrates :  25 fats macro targets.

Obviously if you're looking for a Vegetarian Personal Trainer in Brunswick, you know who to talk to!

The one simple weight loss trick that guarantees results every time

Use this one simple, revolutionary trick for
 amazing fat loss results like this!
Unlike other sites, this is actually one of my clients
and not just a couple of photos I stole from the internet.
I already took the piss out of those "one simple trick I stumbled onto" websites over on my other (other other) blog. You know the ones. I think about 90% of all the ads I see on the web have that as the tag line, or something similar. One simple trick, latest breakthrough by Chinese scientists, whatever else. It's always a load of garbage.

There's a reason why they market like that though. For one reason or another, that's what most people are looking for. Some "trick" that's going to solve all of their problems without any effort, inconvenience or change in habits or lifestyle. Just throw these berries in with your breakfast, or take this pill before meals, or whatever. Usually something ridiculous, and most of them use an identical approach, sales pitch and website. For that matter there are virtually identical websites for "how to pick up chicks", "how to regrow your hair", and who knows what else. I saw one about wrinkles today as well. All with the same "I couldn't believe how easy it was with this one simple trick" voice over, and the same "wait are you sure you really want to exit?" popup when you realise you've heard all this before.

It's a problem when the supposedly reputable websites will run the ads to these scam products. My Lose Weight, No Bullshit website gets slammed with traffic every day, so it would be nice to make a couple of bucks with some ads on there... but how can I be talking about scam free, healthy weight loss and then have a "5 foods to never eat" banner on the side?

Oh yeah, the "5 foods to never eat"... that's another one, isn't it?

That's the same thing again, right? The idea that there's some simple little tip or trick that'll take care of everything else. I still get rather a lot of similar enquiries... "I'm not losing weight, could it be because of this?" trying to pin the blame on one individual, particular habit. It's not like they're saying "triple chocolate chip double chocolate icecream chocolate mud cake" or something either, something clearly packing a shittonne of calories that you shouldn't be eating habitually outside of special occasions or rare treats. Usually it's something quite innocuous. In some cases morons who should know better will be talking about perfectly normal, actually quite nutritious foods and telling people "oh, you want to lose weight? Don't eat too much fruit, it has sugar init", for example. OOOH. 

So all of this stuff is terrible, right? The scammers should be banned from doing business, the reputable sites should refuse to run ads with unhelpful messages that link to these scam websites, and the media should stop running stories on any and every fad diet and making them seem credible. 

Especially when it goes beyond simply "not working", and many of these fad or gimmick diets are seriously unhealthy and damaging both to physical health as well as mental health through encouraging eating disorder style food avoidance. I've written about this at great length in the past, but the bottom line is that if you're actually interested in helping people, you don't offer up half baked quick fixes and false hope.

You know what though? The irony is that there actually IS one simple trick that will absolutely ensure success in losing weight. I have built my online fat loss coaching system around this one simple tip and it means that I can tell people with absolute certainty that they will hit a particular, specific goal weight by the end of the 12 week program.

Unless you're new you already know what I am going to say, because I say the same thing in almost every entry. Simply: consume the amount of calories appropriate to maintain your healthy, goal weight.

Now, I'll bet about half all people reading this just sighed like "ughhh, is that it? I thought he had an actual trick I could use", right? One time I even had an idiot reblog me on tumblr like "eat the right amount? That's it? That's your revolutionary break through idea? Like no one ever thought of that before!"

Before you dismiss the idea though, honestly answer the following questions:

  1. If you actually did consume the right amount, can you think of a single reason why you would not end up at your healthy goal weight? 
  2. Is there really any reason why you would not be able to eat the right amount if you decided to? I didn't say "starve yourself", either. The right amount is "enough but not too much".
  3. If you're NOT eating the right amount, how fantastically magical would any "trick" have to be to make up for this and get you to your goal weight and body type?
There you have it. Determine a suitable and healthy goal weight range, then figuring out about how many calories will be required to maintain it, and then spend maybe 15 - 20 minutes making a meal plan that fits your schedule, based on foods you like, and exercise for about an hour a day.

It's simple and the only trick you need.

Stop wasting your time with junk products and gimmick diets, and use the proven, sensible methods used by thousands of successful people instead.

There's plenty of information about my program right here on blogspot, or you can head straight to the brand new Flexible Fueling domain to sign up for VIP Access.


Power, Precision & Pump Training Videos

Oh, just a couple of videos of me training at gym this week.

First up, from day 1 of my Power, Precision & Pump Multiple Angle Movement Based Training Program.

On this particular split, the POWER phase of the program is the horizontal pushing movement. In the video you can see I work my way up from 45, to 47.5, to 50kg. That's about 120% of my body weight.

A nice man volunteered to be cameraman for the last set.

The next video is from day 2, and my POWER movement is horizontal pulling.

Here I'm pulling 55kg in the first set, and 60kg in the second.

Is it ok to eat fruit when you are trying to lose weight?

You'd be amazed how often this question comes up, and it doesn't help that there are "trainers" out there who give the wrong answer. I've even heard of people talking about carrots and other vegetables "having too much sugar".

Absolutely fucking ridiculous. I'm swearing because it actually makes me quite angry.

People need to have a healthy relationship with food. Obviously eating large amounts of sugar laden junk food is not good, but we're talking about fresh fruits and vegetables here. They're quite literally the best, healthiest things you can possibly eat.

So here's a little video I made to really spell this out once and for all.

There's a similar video (I shot a few different takes) on the Lose Weight, No Bullshit weblog which is all about losing weight while eating fruit, or whatever else you like.

Common sense look at IIFYM, continued.

Read the previous entry first, it's all about the If It Fits Your Macros approach to nutrition planning for weight loss.

For long term results, all diets either succeed or fail due to providing the appropriate amount of calories. I always talk about “appropriate to maintain your goal weight” to rule out unhealthy over restriction, but as long as you are consuming less than is required to maintain your current weight, you will lose weight.

Regardless of absolutely everything else, at the end of the day you're either getting the right amount or you aint. It really is that simple.

Well... almost.

Appropriate calories is the top priority, but we also need to pay attention to the ratio of calories from protein, carbohydrates and dietary fats as well. Contrary to popular belief, all of these macronutrients are important, although ideal ratios will vary from one person to the next.

By now you can probably imagine how this theory on nutrition got its name. Someone asks “I'm trying to lose weight, is it OK to eat [insert particular food choice here]?”, and the answer invariably is “if it fits your macros”. In other words, if overall intake is suitable to fuel, recover and adapt to exercise while maintaining your goal weight, individual choices of foods do not matter.

Now quite often the particular food that they might be asking about is a perfectly healthy, normal choice of foods that there's no good reason to avoid. With that being said though, even the healthiest foods will cause weight gain if eating them means that you end up consuming more calories than are necessary to maintain your current weight. Similarly, even a less healthy food choice will not cause weight gain unless you exceed your maintenance level of calories.

So, does this mean people can eat junk food and still lose weight?

It depends. Junk food tends to pack a lot of calories into a small amount of food, and usually those calories are predominately from sugars or fats. Junk food also has that addictive quality where (if you're anything like me) even though you say “I'll just have one”, you end up going back for another 6, or until there's none left. So, while it's possible to include some food purely for enjoyment rather than for nutritional content, it makes it a lot harder to end up meeting your targets for overall calories and macronutrient ratios at the end of the day.

Why IIFYM is the logical choice for weight loss.

OK! Going back to that list of common diet tips from earlier, astute readers might have picked up a couple of references to some legitimate approaches in amongst a lot of stuff which is pretty much nonsense. So if you're offended because you think I'm talking about favourite approach, or something your favourite body builder uses, or for any other reason because you think I'm saying “that's no good, that won't work” hold up for a moment while I explain.

First up, I'm not in competition shape and I do not coach people in contest preparation. If anyone out there wants to tell me that specific meal timing or frequency (some of the other stuff too) gives them an edge in contest preparation I am happy to take their word for it. With that said, the body builders I follow and attempt to learn from mostly just talk in terms of “this macro ratio for off season, and this ratio for contest preparation”.
Either way, we're not talking about nutrition plans for contest preparation here. What I'm interested in is taking people from overweight or obesity into amazing shape, and getting the best results possible with the simplest possible approach.

So in the case of an overweight or an obese person who may have tried to lose weight without lasting success several times already, the last thing they need is a complicated plan that focuses on the minute details rather than the big picture. They most often already have a bad relationship with food and have formed any number of negative beliefs about their ability to lose weight (“I can never stick to a diet” or “I don't like healthy food”, for example).

The last thing these people need is some complicated set of rules that is at best fine tuning for elite level competitors, and at worst entirely irrelevant.

Instead, what if you could build your own weight loss diet based on foods you will actually eat, and timed to fit your schedule? As long as it actually does fit your macros, how could you possibly go wrong?

Making it work.

Obviously it's not just a matter of choosing your favourite foods and going to town on them. We need to determine our target calorie and macronutrient guidelines first, and then start developing a meal plan to suit. One option would be keep notes on all meals, snacks and beverages consumed in a day, and then tally up the macronutritional content. From here it is easy to see which are the bad choices that are putting you into surplus calories (which means weight gain), and swap them out for some more appropriate choices. In many cases it may not require a particularly drastic change in eating habits.

Oh, you still want more?

Drop your details in the box at the top of the page, and there'll be a whole heap of quality, free information coming your way. Alternatively you can visit the brand new Flexible Fueling website instead, and subscribe there.

I've been writing about this IIFYM stuff for quite a while now, way before it went mainstream. Here's one of my earliest articles about IIFYM, and another comparing IIFYM with conventional weight loss dieting.

IIFYM - Common Sense Approach To Weight Loss

It is a little ironic and unfortunate that while the motivation to lose weight may come from wanting to take better care of their health, the average overweight or obese person seems to adopt an unhealthy weight loss strategy more often than not. Usually this means extreme calorie restriction in the form of a crash diet, whether in the form of one of the many popular fad diets, meal replacement products, or just plain old “not eating”.

I would hope that anyone reading this article with an interest in health and fitness would agree that “food avoidance” is never a healthy option, even as a short term measure. Restriction leads to conservation, and it should be common knowledge by now that crash dieting invariable leads to weight gain as soon as the dieter returns to their usual eating habits. Not just gaining back the weight that they lost by starving themselves, but actually ending up heavier and more unhealthy than they started.

Perhaps even more damaging than the physical weight gain though is that each failed attempt to lose weight can reinforce negative and incorrect beliefs such as “I can't lose weight and I'll always be fat”, or even worse “eating makes you fat, not eating makes you lose weight”. Although there is a growing industry in products that take advantage of and propagate these messages, as fitness professionals or enthusiasts and decent human beings I'm sure we can all agree on how important it is that we combat these negative and untrue beliefs with practical, common sense advice on dieting, and the message that all human beings can get into shape and be healthy and happy through appropriate nutrition and exercise.

So that's crash dieting well and truly ruled out, forever!

What are some better options though? Our hypothetical overweight or obese person may be fortunate enough to have a friend or co-worker who knows (or at least, thinks he knows) something about training and nutrition who they can turn to for advice. Or, perhaps they get online and start researching the latest in legitimate dieting strategies as used by fitness models or body builders in contest preparation.

Depending on who's advice they follow, the dieting tips may be some or all of the following:
  • Eat a particular number of meals per day.
  • Eat only at these times of the day.
  • Only eat these types of foods, never eat those types of foods. 
  • Never eat these types of foods at the same time as those types of foods.
  • Only eat these types of foods in the morning, and only eat these types of foods in the afternoon. 
  • Avoid anything with a high glycaemic index.
  • Cut out carbs.
  • Cut out fats.
  • And perhaps my personal favourite; “Just eat clean”.
What's missing from this list?

Let me put it to you another way. Imagine I get an email, or I have a conversation with a member at the gym and they tell me “Dave, why aren't I losing weight? I'm eating 6 small meals a day, nothing after 7pm, I've cut out this, increased that, and I'm eating pretty clean. I should have lost more weight by now. What gives?”

What do you think I am most likely to ask them before I can hazard a guess at why they are not seeing results?

Simply put: How many calories are you getting in a day?

Let me break it down for you this way. There are four ranges of calories that a person could be consuming on average, as follows:
  • Excessive to current requirements, resulting in weight gain through increased body fat.
  • Suitable to maintain current weight. 
  • Suitable to achieve and maintain a healthy goal weight. 
  • Insufficient for good health, with unpredictable results that may include weight gain.
There would be some grey areas in between, but in short “you are either consuming an appropriate amount of calories to maintain your goal weight, or you are NOT consuming an appropriate amount of calories to maintain your goal weight”.

Continue to the next entry on IIFYM For Weight Loss.


information about burning calories through exercise

There's lots of new reading material over on the Lose Weight, No Bullshit site that you should check out. Start with my Eat More, Do Less; Lose Weight post from earlier in the week if you have not seen it already.

What we talked about in the that instalment was determining our actual requirements, rather than just sticking to the numbers we expect to work based on our mathematical formulas. As I said, in most cases we will get an accurate prediction using the Mifflin - St Joer equation... but if we're not seeing results, we're not using the right targets.

These days the issue often gets further confused by the popular habit of tracking (or attempting to) the amount of calories burned while exercising. I've discussed this already in the Cardio vs Weight Training entry (about half way down) in the Free Weight Loss Education Program. So, what I notice on people's weight loss & exercise blogs is that they seem to be talking about three different sets of calories they need to work to. One being their "base" or minimum requirement, then the amount they have burned off at training, and then a third amount which is the extra they need to "eat back" due to training.

Or something. I can barely follow the logic of it all, to be honest with you. It just seems way over complicated and confusing, and that's never the best strategy for anything in my opinion. I talk about it more in this post about eating back calories burned while exercising.

Over the past few years an idea seems to have spread that "more calories burned" = "a better workout". Well, without getting too pedantic and going into the difference between a workout and training for results, I don't think this is necessarily correct. So in this entry I talk about the difference between training methodically to produce a specific result, and just working out to burn calories.

Plenty of good information! Study up!

Philosophy and Fitness

OK. A while back I wrote a piece about how a specific result requires a specific course of action. For example if you goal is to compete in a sporting event, you need to train specifically to be fit and prepared for that event. If your goal is to lose a certain amount of weight and create a particular body type or physique, you need to train appropriately towards that goal. This is putting like putting a round peg in a round hole, and a square peg in a square hole.

Quite often however, people will follow a training program suitable to achieve a certain level of sporting performance, when their actual goal is to create a particular body type. The logic is something along the lines of "if I could do that I'd be really fit, and if I was really fit I'd have a great body". This is not always the case. Following a training program designed to deliver one outcome, but expecting it to produce some other result seems a lot like trying to put a square peg in a round hole to me.

The ancient sages saw ego driven desire for more material wealth, power, or anything else to be a distraction on the path to happiness or enlightenment. In modern society, more than ever we tend to be focussed on wealth and material possessions, often while neglecting our physical and mental health. It is interesting that this was seen as an issue even in ancient times.

It was easy for these ancient philosophers to say "all desire is ego driven" and recommend that you just chill out and stop wanting things, and then you'd be happy. The message is true, but these days we have bills to pay. These guys were usually of an age where they had fulfilled their obligations to the state and where able to spend their later years being hermits, or just growing vegetables and meditating and not worrying about too much.

Usually these were gentlemen of a certain age where they had fulfilled all of their duties to the state, and basically where in a position to just chill out and spend their time meditating and contemplating the way of things, and maybe growing some vegetables or something.

Obviously we have bills to pay, we need food on the table and a roof over our heads... and a decent internet connection, but the message from the old masters is to stop working yourself into the ground and stressing out over things that you don't really need for any reason other than that you have decided to.

Picture it this way: "I can't buy last years perfectly good but slightly smaller model at half the price, I have to have the latest most expensive one because that's important to me. But oooooh how am I going to pay for it? I'm already in too much debt! Oh well I guess I'll just have increase the limit of my credit card and hope I can cover the interest somehow... maybe I can do some extra hours at my horrible job." it's a lot like saying "ooooh if I could just force this square peg into that round hole" if the whole idea in the first place was in buying something nice to enjoy in your leisure time. It has already turned into more stress and less leisure time.

Getting back to our usual subject of health and fitness, what do I mean by all this?

It's simple. If your motivation is that you truly want to participate or compete in endurance events, train towards that goal. If your motivation is that you truly want to be a strength athlete you should train towards that goal. If you simply want to first achieve the basic level of human fitness I described in the previous entry (ie normal weight, full range of motion and mobility) and then progress to your ideal body type and composition... then that is what you must train for.


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