Eat Food to Lose Weight? Yep.

Ask any one of my past or present clients and they'll tell you that in regards to nutrition, I do NOT believe in dieting. I believe in healthy and proper lifestyle choices and practices. I have never prescribed a specific "diet" to a client whether it be for weight loss, gain, or maintenance. Every Tom, Dick, & Harry out there thinks he has THE perfect dietary program for allowing you to shed your extra pounds. There's the Atkins Diet, the Zone Diet, the Body Type Diet, etc. Hell, even Dr. Phil's fat ass put out a diet book. Why in the bloody hell would anyone listen to Dr. Phil's nutritional advice? First, he's neither a nutritionist nor a dietician. He's not even a licensed psychiatrist (it's true, look it up.)! Secondly--HE'S A FAT ASS!!! Don't know about you gentlemen, but I'd have issues with taking eating advice from a unqualified fat boy. I'm just saying. So with all of that crap out there telling you how to lose weight, what are you to do? K.I.S.S. (Keep It Simple, Stupid). Proper eating is about portions and timing.

Eating properly is not as difficult as it may seem. First and foremost, you have to determine what your daily caloric needs are (i.e. calories consumed vs. calories burned). For the sake of weight loss, you want to eat less calories than you expend per day. For example, if you eat 1,600 calories (kcal) each day, then your goal is to burn more than that through your daily activities (including your workout).

From there, your daily calories must be split up amongst 5 to 8 meals. That means you should be eating every two to three hours. Eating often increases your basal metabolic rate (BMR - the rate at which the body burns calories at rest), which in turn will help you lose weight if you're eating the proper smaller portions. A good rule of thumb, never catch yourself starving, and never catch yourself stuffed. You should be at a middle ground throughout the day. Remember, we eat food to fuel our bodies, not just for the hell of it.

But what's all the hoopla about carbs? Carbs are what our bodies like to use most efficiently for energy, so it's important consume them daily. Understand that not all carbs are created equal. There are generally two types of carbohydrates to initially pay attention to: simple sugars and complex carbohydrates. Simple sugars are found in your basic junk foods (desserts, soft drinks, sugary cereals, etc.). Stay away from these, as they are not good fuel sources and they convert to bodyfat quickly. Complex (or starchy) carbohydrates consist of pastas, rice, potatoes, and breads. They give off a slow burning energy over a longer period of time. This explains why cyclists and marathoners "carb up" prior to an event. If you don't utilize the energy that carbs produce, then your body WILL convert said carbs into bodyfat. And that, my good men, is what bodyfat is--stored energy. And it's precisely the reason why you DON'T go to bed with a belly full of carbs. Consume the majority of your daily carbohydrates earlier in the day when you are the most active. But as the day progresses, begin to decrease the amount of carbs per meal. For example, your breakfast should contain the most amounts of carbs, while your dinner should contain the least.

At each meal, you should take in a quality source of protein. Think of it like this, your muscles are mostly made up from protein and water. You want muscles? Eat protein and drink water. Pick from lean meats such as chicken (white meat), fish, and turkey. You should consume 1 gram of protein per pound in bodyweight per day in order to maintain muscle mass. If you have issues getting your daily fill of protein, then try supplementing with low carb/low fat/low kcal protein shakes and protein bars. Use the shakes/bars as a snack between your breakfast, lunch, and dinner. That makes for five meals! See how easy that is?!

As mentioned before, be sure to drink plenty of water. Taking in a daily minimum of 64 ounces is the standard. Oddly enough, water acts as a natural diuretic for your body. In other words, water helps you lose water. (And no, that's not a typo.)

Like I said, fellas, eating right is not exactly rocket science like some make it out to be. It all comes down to "what" and "when". Follow these simple guidelines and you'll be on your way to going shirtless in the winter.

Now, what are you going to do?

CAS

Top 10 List for the Well Dressed Man

So let us shift gears, shall we? I spend soooo much time talking and teaching about fitness and nutrition that one would never know that I have an affection for men's fashion. I actually consider it a hobby. My clients are always shocked to find that out, because they only ever see me wearing sweats and other workout attire. However, when I'm not at the gym, I like to play dress-up. And I'd like to think that I'm pretty good at it. But some of you fellas...well...a lot of you fellas are not. No worries! I'm here to help.

I decided to compile a list of wardrobe must-haves for the gentleman who is need of jumpstarting his closet (or starting over from scratch for some you). Think of it as a top 10 list, if you will, of clothes your closet must contain at all times. Without further delay...

1. Suits. This is a somewhat of a "top 10" list within itself! First and foremost, pick up THE two essential 2-button suits, navy and dark grey. They're the most versatile, as they can be worn with either black or brown shoes and belts. Build from there with a navy or black pinstripe or a check patterned piece. A light grey suit is great for the spring and summer seasons. Don't forget that the jackets can also be coupled with jeans for a great dressed-down look.

2. Dress Shirts. A wise man (my father) once told me that a man can never have enough white dress shirts. Gotta listen to "Pops" on this one. A handful of white and pale blue shirts will go a long way. Try to get different textures and collar styles to add variety. Also, get a couple with French cuffs for added formality and elegance.

3. Ties. A great tie can make your suit. A bad tie can and WILL break your suit. Go for simple colors with simple and subtle designs and patterns. Leave the goofy cartoon characters that douchebag, Bob in accounting. And learn to tie a variety of knots to coincide with the width of the shirts' collars.

4. Jeans. So many fits, so many styles, so many brands... I believe in variety, but let's simplify it. Start with one or two pairs of straight-leg dark denims. After that, you can wear all of the studs, big logos, and rhinestones you want to. But keep a simple pair or two for when you want to be taken seriously.

5. Dress Shoes. You'd be surprised at how many woman initially judge a man based on his shoes. Essentially, you need two pair: brown and black cap toe or wingtip Oxford style shoes. Keep the soles low profile. Dress shoes aren't made for playing kickball in, so they shouldn't look like it. And yes, your belt should always match your shoes. Always.

6. Dress Socks. Your socks should match your pants. Save yourself the embarrassment and do NOT wear white athletic socks with slacks and/or dress shoes please.

7. Pocket Square. There can be some confusion as to how to wear them. Follow this simple rule and you can do no wrong: NEVER match your pocket square to your tie in pattern or texture! Stay away from the matching tie and pocket square sets. You'll look like a low-budget Steve Harvey. Start with a set of basic white and then build up to different colors, patterns, and textures.

8. Wristwatch. Try to have one for every style of outfit you'll wear. That doesn't mean to go out and buy a trashbag full of different watches. I only own three watches. One for when I'm dressed up. One for when I'm dressed down. And one for when I'm in athletic attire. Get the point? Keep in mind, you're not Jay-Z. So your watches don't need to look like his.

9. Sweater. Go for a subtle slim fit, just like your dress shirts. You can do no harm with a couple of cashmere v-necks.

10. Overcoat. Because why let the rain screw up your shiny new suits? A dark grey or navy car coat or pea coat should suffice. Best of all, they can be dressed up or down with ease.

Honorable Mention:

Fitted Polo Shirts. Classic. Versatile. Probably should've been on the list.

Leather Jacket. Because it's just f'n' cool.

Tuxedo. Because renting is for high school prom-goers. Which reminds me... If you don't already, learn how to tie a bowtie.

There's your list of must-haves, gentlemen. Sometimes a first impression is all you'll have. Why cock that up with crappy attire? So you might as well look your best. Besides, when you look good, you feel good. Can't beat that. Happy shopping!

Now, what are you going to do?

CAS

Want Strength AND Size? Go 5 x 5.

Well, it's been a while since I last made a blog entry. The ol' work schedule has got me stretched a little thin these days, making it quite difficult to research and put together good information for you all. Thank you for being patient.


Now that that's out of the way, let's get down to business. So you wanna be big and strong, huh? Well, as you gentlemen know, there's more than one way to skin a cat. No doubt about it, somewhere along the lines you've probably had what you thought was a productive conversation or two at your local Gold's Gym with someone who might be referred to as a "gym expert". Surveys say that that expert probably is NOT truly educated in the health & fitness industry and is NOT a ceritfied fitness professional of any kind. But in the end, you listened to him anyway, because the guy is kinda jacked and he reads a LOT of Flex Magazine. A word of advice: GET THE HELL AWAY FROM THAT GUY!!! He will get you nowhere fast. And worse, he can get you injured. Sorry, those guys really piss me off, and I went on a little tangent there. It had to be said though. In regards to putting on some size and coupling it with solid strength, there's an old fashioned program that has stood the test of time: the 5 x 5 program.

The good ol' 5 x 5 program is an old school program that has been recommended and popularized by world renowned strength training professionals such as Reg Park, Bill Star, Dr. Lon Kilgore (my college professor), Glenn Pendlay (my collegiate Olympic weightlifting coach), and Mark Rippetoe (one of my weightlifting mentors). These guys aren't exactly like that "gym expert" you've been chatting it up with by the pec-deck machine at 24-Hour Fitness. The concept behind the 5 x 5 routine is to train your core exercises (bench press, deadlift, squat, & overhead press) for five sets of five reps at 80-85% of your one rep max (1rm). I'm not going to sugarcoat it guys, the 5 x 5 program is tough! If your idea of a good workout involves spending the majority of your time in the gym chit-chatting, screwing around, and eye-humping every chick in the aerobic kickboxing class, then this program is definitely NOT for you!

Here's a couple of things to expect from using the 5 x 5 routine:

• Size & Strength. You can lift faster & lift more weight using 5 reps. Lifting fast recruits more muscle fibers and allows you use heavier weights. Lifting heavy stresses your body more, thus increasing hypertrophy (building more muscle).
• Shorter, More Efficient Workouts. The 5 x 5 method utilizes multi-joint, compound exercises that hit several body parts at the same time. This keeps the workouts brief, but extremely intense. Great if you’re short on time like me.

This particular program can be implimented on a three-day split (Mon., Wed., and Fri., for example). As mentioned before, use the 5 x 5 @ 80-85% intensity for your major exercises such as squats, deadlifts, bench press (or incline press if you prefer), and overhead press. For your auxillary exercises, I suggest keeping the rep range at 10 to 6. As an example, this is one way I would structure my own program:

Monday

Bench Press (or Incline Press), 5 x 5 @ 80-85% 1rm

Barbell Row, 3 x 10, 8, 6

Incline Dumbbell Press, 3 x 10, 8, 6

Weighted Pull-ups (or Lat Pulldowns), 3 x 10, 8, 6

Crunch, 3 x 15-25

Wednesday

Back Squat, 5 x 5 @ 80-85% 1rm

Romanian Deadlift, 5x5 @ 80-85% 1rm

Lunges (or Step-ups), 3 x 10, 8, 6

Glute Ham Raise (or Leg Curl), 3 x 10, 8, 6

Hyperextension, 3 x 15-25

Friday

Standing Overhead Press, 5 x 5 @ 80-85% 1rm

Close-grip Bench Press (or Weighted Dip), 3 x 10, 8, 6

Barbell Curl, 3 x 10, 8, 6

Triceps Rope Pushdown, 3 x 10, 8, 6

Dumbbell Curl, 3 x 10, 8, 6

Reverse Crunch, 3 x 15-25

(I like to superset triceps and biceps exercises with one another in order to increase the intensity of the workout. Not to mention, it helps me save a little bit of time as well.)

I can tell you from my own experience that you can expect to see some outstanding results using this program, provided that you remain consistent and eat properly. I can also say that this program is not for the weak at heart. Each repetition during each set feels as though it will be your last. But you have to grind it out and overcome your own mental obstacles if you want to thrive. This would also be a good time to mention the importance of having a willing training partner or spotter available. For anyone who decides to use this routine, hit me up. I'd love to hear of your progress.

Now, what are you going to do?

CAS

"Dude, what do you bench?"

Ahh, the question never gets old. When you start putting on some serious muscle mass, it's the question that will never escape you. Have a conversation in any gym with any meathead or so-called meathead, for that matter, and you're sure to get asked, "So how much can you bench press?" Me, personally, I usually respond with my squat, snatch, clean & jerk, and deadlift numbers before I disclose my bench press max. Not to boast or be a pompous d-bag or anything like that, it's just that I want people to know that I emphasize the importance of those other exercises over the bench press. One day, when I'm a dirty old man (approx. 6 months from now) I would much rather have stronger legs and lower back than strong pectorals. Think "functionality". But for the sake of satisfying the masses, this blog entry is dedicated to the brother who one day wants to reveal his one-rep bench press max with a sense of pride.

My baby girl chillin' between sets. We breed baby gorillas in our household!

Before we get to the training program, you must first understand a few things about strength training (training to get stronger...for the GED readers out there). In order to max out on heavy weights, you must TRAIN with heavy weights. Period. No one ever acheived a huge bench press max by doing light pec-deck flyes and pushups alone. Getting stronger is all about a neurological adaptation to your muscles handling heavy loads. Also understand that strength training is not about gaining muscle mass. Strength training routines consist of training in the 1 to 6 repetition range, while using 75 to 100% of your one-rep max (1rm) for exercises. A couple of things happen with this type of training: 1. Minimal micro-trauma occurs to the muscle fibers in order to stimulate hypertrophy (muscular growth); 2. The body secretes minimal levels of testosterone for hypertrophic activities to occur. In other words, you can get strong without getting big. Using myself as an example, I'm only 6'0", 190lbs, but I carry a 355lbs bench press and a 440lbs Olympic back squat. I choose to train for strength, and not for size. Get the point? We'll chat it up about how to train for muscular gain on a later date...

Over the years, I've used many different training programs in order to increase bench press totals for both myself, as well as clients. But this 5-week program is my absolute favorite. I've been using the blueprints of this program for a few years now, and have experienced nothing but success with it. The training principles of this routine come straight from that of Westside Barbell fame (Westside Barbell Club is an elite powerlifting club based out of Columbus, OH that is at the forefront of innovative powerlifting training techniques.). This particular program calls for training the bench press twice per week utilizing a maximum effort day (ME, heavy day) and a dynamic effort day (DE, light/speed day). The ME day is exactly that: training with maximum or near maximum poundages. The DE day is the complete opposite. It's about training with lighter weights for the sake of increasing bar speed (power/force production). The bottom line is that you have to be explosive in order to move a bunch of weight off of your chest. The basic blueprint of the bench press program goes as follows:

Monday (Max Effort - Bench Press):
Set 1 - 5 reps @ 50%1rm
Set 2 - 5 reps @ 60%1rm
Set 3 - 3 reps @ 70%1rm
Set 4 - 2 reps @ 80%1rm
Set 5 - 1 rep @ 90%1rm
*90 seconds to 5 minutes rest between sets

Thursday (Dynamic Effort - Speed Bench Press)
8 sets of 3 reps @ 50%1rm
*30-45 seconds of rest between sets

Increase ALL of the percentages by 2.5% for every set each week, so that by week 5 your first set on ME day will be at 60% and your last set will be at 100%. Your 8 sets of 3 on DE day will also be at 60%. At the end of week 5, reconfigure your percentages to accommodate a new 1rm and start the program over from scratch.

Train your upper back on the same days that you bench press. A great method is to alternate between chest and back exercises to maximize strength development. It's also important to note that rest and recovery is essential when using a program like this, as joint wear & can and will occur if you don't listen to your body. Use the routine for ten weeks followed by a week or two of active rest.

Follow this blueprint to a "T", and I guarantee you'll have a new bench press max every five weeks!

Now... What are going to do?

CAS

"How do I lose muh gut?"

Probably the most common question that I get from new clients is, "How do I lose this stomach?" So common, that if I had a dime for everytime I've heard it, I'd be on MTV Cribs every other week showing you how I'm rollin'. The answer to this question is actually quite simple. In fact, it's an answer that most people really don't even want to hear. Eat properly and exercise. Wow, is that it? Yeah, pretty much.

Ok, well there might have been a few things that I may have left out. There are a few intricacies. Most people believe that if they spend the majority of their workout each day doing a million sets of a million repetitions of a million crunches that their six pack will somehow magically appear. Umm, not so much. There's no such thing as "spot training". If that were the case, there'd be a lot of guys walking around with man-boobs (or "moobs", as I call them) and flat, chiseled stomachs! We all have abdominals muscles, it's just that some people's abs are covered in more bodyfat than others. When we lose bodyfat, we lose it from EVERYWHERE, not just from one spot. In other words, you can do crunches until you pass out, but it doesn't necessarily mean you're gonna look like this guy:

So how can you get what T.O.'s got? Well first off, don't try to be T.O. Just be you. Terrell Owens is an elite, freak o' nature athlete who's probably had that stomach since he was in diapers. You'll just hurt yourself trying to get those lines (Plus, he gets paid millions to be in that kind of shape. You and I are just trying to make end's meet and work with what we've got.). I like to tell my clients that there's generally three parts to muscular development. One part proper training, one part proper nutrition, and one part proper rest/recovery. All three parts must be done correctly in order to achieve desired results. What this means is you can't train you ass off, and then go eat at Golden Corral. You also can't eat perfectly, and then not train at all (No grind, no shine, baby!). And you can't train right, eat right, and not give yourself ample time to recover between workouts. You've got to do all three aspects correctly in order to improve.

Your diet is HUGE in getting your six-pack to show up. You can't possibly believe that eating ballpark nachos, cheesecake, and washing it all down with a case of Miller High Life on a consistant basis is going to help you maintain your sexy, do you? Clean things up by regularly cutting out simple sugars (soft drinks, desserts, and sugary juices) from your diet. Decrease your complex carbohydrate (rice, breads, pastas, potatoes) intake as the day progresses. Start subbing in fibrous vegetables instead. Your last meals of the day consist of some type of lean meat and a host of colorful veggies. A sound meal plan will make or break your ab development. In fact, I actually know one of the premier IFBB pro bodybuilders in the world who doesn't even train his abs, due to his strict dieting during his contest prep phase. And we've all seen what bodybuilder's abs look like... However, I wouldn't recommend taking his approach, as training your abs makes them stronger and more endurable for functional purposes.

Training your abs two to three times a week should be enough in terms of frequency. I dedicate the last few minutes of training sessions with clients to core training. No need to spend a half hour doing crunches and sit-ups. Three or four sets of one to three exercises is plenty. I like using exercises that target different regions of the entire abdominal wall. For example, I'll use reverse crunches for the lower abs, Russian twists for the obliques, and crunches with the feet elevated for the upper abs. If you do those three movements couple of per week, you'll train your abs from every angle. Don't overtrain! Your abs are muscles too and need rest just like everything else. Overtrain, and your progress will go backwards.

The bottom line is if you combine good training with smart eating and proper recovery, you'll be on your way to going shirtless in the winter time. Follow these basic principles and your lady will eventuall spend more time eye-humping you instead of Reggie Bush everytime he appears on TV. Questions or concerns? Hit me up!

Now... What are you going to do?

CAS

Back for the First Time!

So here I am. First blog ever (By the way, I think 'blog' is the weirdest word in history. Why not 'public diary' or something? Just makes more sense to me.). Since I've worked in the health & fitness and athletic performance industry for what seems like forever, I'm constantly getting grilled about weight loss/gain strategies, training techniques, sports supplementation, etc. It's not that I don't enjoy answering these questions all of the time. Hell, it's my job! So I recently decided that doing this whole blog thing would be a productive and convenient way to help deal with a lot of those questions that I so often receive.

So what should you expect from my blog? First and foremost, you should know that I'm a versatile kind of guy with a wide variety of interests. That's important to know, because I want to be as broad as possible with my topics so that there will always be something for someone. Most guys are interested in weight loss or weight gain. A few guys want to be the next great Olympic weightlifter. Damn-near every guy wants a bigger bench press. Some fellas are prepping for triathlons. Get the point? But aside from fitness and nutrition, I want to cover various men's lifestyle topics such as fashion, etiquette, music, and women from time to time as well (Now's the time where I mention that I'm an avid reader of Esquire and GQ magazines in my spare time. Told ya I was kinda versatile.). So think of my blog as a combination of Men's Health, Esquire, Flex, Maxim, and a National Strength and Conditioning Association Research Journal. Versatile indeed.

Well, there you have it! A quick summary of what www.manamongstboys.com is all about. I truly hope you'll enjoy it. Feel free to leave comments or questions whenever you see fit. As a side note for you gents that are in to fashion as much as I am, check out the blog site www.tweedandvelvet.com. It's a VERY informative blog kept by the gentleman who won Esquire Magazine's Best Dressed Real Man in America contest last year. The guy is an absolute fashion wizard, an average Joe like you and I, and a big part of my inspiration for doing this blog. Happy reading!

Now... What are you going to do?

CAS