Get the Hell Out the Whey! Truths and Tails about your $50 Bucket of Gains

Non-Legal Disclaimer

I’m not your physician, nor am I a lawyer.  I can barely write beyond a 4th grade level.  If you are following me by now, then you’re probably a bit demented.  Whatever you do, I’m warning you, the following can only lead to changes in your body and your life.

Changes you may not like.  Do you want to buy a whole new wardrobe? Do you want to have the waist line on your jeans bunch up?

I’m not a big conspiracy guy, but I call B/S on a lot of things. That guy who gets a graduate degree in basing your diet off the “food pyramid,” you meet a girl who takes a 3-day intensive course and is “certified” in something, a 300 lb nurse who gives you nutritional advice, a doctor who makes money in an industry that thrives on your physical illnesses, and reading a bunch of crap like this on the internet… Do your own research, test things out for yourself.  at the end of the day, what works for somebody else will likely not work for you.

As you Read … Keep in Mind…

Depending on the analysis, the concept that any supplement is going to be the magic pill/powder for you to get that immense edge has built a $14 to $38 BUH, BUH, BILLION … With a “B” … Dollar industry.  So, keep in mind – the only thing that will ultimately get you there is YOU.

Supplements are just that… supplements to your diet.  If you’re 200 lbs., 5’9 and downing protein shakes twice a day… I’ve got a bridge I’d like to sell you.  You’ve got PLENTY of energy around your ass and belly that you should burn before EVER dropping $30 to $50 on anything.

Whey Out There….


As you probably know from meandering the aisles of your local GNC like a lost child, whey protein is perhaps the most popular of the many different protein types on the market.  From Whey to Casein, to Hemp to Pea (not sure why… or how…), to “beef” protein (… we’ll get into why beef is in quotes in a later post) …

Whey protein is a type of protein that, together with casein, make up the two types of proteins in milk. 1  It digests rapidly resulting in:

1) an increase in amino acids in the bloodstream
2) a spike in insulin, greater than what casein provides

Quick! I Need a Cow, a Breast-Pump, and some Chocolate!

A coagulant is added to milk. The two proteins separate into cuwhey, protein, healthy, get your whey, gyw, fitness, health, nutritionrds (casein) and whey.
Whey is the water-soluble portion of milk. 1  PThrow in some sucralose, and done!  You have your $50 – $80 jar of Chocolatey goodness.

Remember Little Miss Muffet eating a bowl of straight-up whey and casein…

That’s right! She was the first badass bitch we ever learned about growing up.

BCAAs and using $10 Bills as Toilet Paper

The amount of BCAAs that whey protein contains is much higher than other types of proteins.  L-cysteine, abundantly found in whey, has been known to contribute to anti-aging and diabetes in the body.1 Whey protein is also rich in leucine, which is thought to stimulate the cellular development process in protein synthesis.

Since whey is an excellent source of branch chained amino acids,2 unless there is a specific purpose for you to take BCAA’s, you may not need to spend the money.  Some people (to include me) will take a high-quality BCAA supplement during an extended fast.  I personally will take this once a week during my 24 hours fast.

The evidence for clinical efficacy is not sufficient to make recommendations to specific doses timing of supplementation with whey.2

Stretching the Truth …

Though many companies market Whey as a “fat burning” protein, protein, in general, tends to help the body with this function – this is not exclusive to whey. 1

Given that, keep in mind that everything is a balance.  Obviously, you can eat too much protein.  Clearly, anything that spikes insulin upward at all will help push glycogen into tissues. To include fat.

You eat too much? You don’t work out enough? You’re gonna get fat. Period.

Consider this …

You just put your body through sheer hell. You just killed it at the gym – a solid leg day… perhaps a few low-rep deadlift sets… You’re tired.

Crap… You forgot your protein sippy cup at home…

Will you wither away?

Probably not.

Will you die?

Maybe not.

This whole “I need to take in x grams of protein within y minutes of working out or it was all for nothing!” is complete, utter nonsense.  Remember, a multi-BILLION dollar industry was built around these ideas.

A study published by the American Journal of Physiology looked to determine the importance of protein timing in promoting anabolism.  Healthy individuals were given 20 grams of whey protein immediately following weight training.   Another group was given the same amount but before the exercise.

The results? The anabolic response was increased in both groups regardless of when the protein was taken.  A few of the subjects had a significantly higher response when they took the protein supplement before, however, on average the overall response with each group was the same.5

Thoughts so Far?? Let Us Know!!!

Conclusion? Take it for what it’s worth – try before, try during, try after.  One thing I’ve realized, and that I will always preach is that one piece in all this is “science”… the another part is voodoo.

Voo-Doo? This I’m sure will piss some people off.

But yes, I’m calling dietary science/nutrition/the study of good health and fitness pseudo-voodoo.

We’re human, therefore, there is not ONE formula that will work for everyone or any one individual.  It will always we different. There are SO MANY factors that dictate what works for you. So take general studies, and try different things.

Furthermore, the study showed that ingesting whey 30 to 45 minutes prior to exercise in order to allow for digestion to take place is ideal.

So try 20 minutes one day… Try an hour the next… Try during the next… Try after the workout the next.  Try it multiple times, and see what works for you.

What Else?

While whey does not cause kidney and liver damage, it can exacerbate pre-existing issues.1  If you have a history of kidney disease, stones, liver issues, or you drink like a fish, then use your brain on this one…

What Else?

One study published in the International Journal of Sports Nutrition and Exercise Metabolism tried to prove that taking protein supplements are equivalent to eating McDonalds Big Macs after a meal.

whey, protein, healthy, get your whey, gyw, fitness, health, nutrition

No, no, no, no, no.


Hell no.

Look, UNLESS you are ordering wholesale quantities of lead-based, brand X protein powder, produced in China and sold off of Alibaba… Just… Don’t.

I don’t think I have ever seen a supplement that contained:

High Fructose Corn Syrup 

Ammonium Sulfate

Ammonium Chloride

Sodium Stearoyl Lactylate

diacetyl tartaric acid ester of mono- and diglycerides


Mono and Diglycerides

Ethoxylated Monoglycerides

Monocalcium Phosphate Calcium Propionate

Sodium Propionate

Propylene Glycol Alginate

If your supplements contain this stuff… Click Here, join our mailing list, we will be launching mid-December, and you can get 30% off your first order! Get some real stuff!

There is a lot out there for and against the “calories in/calories out” argument… Any thoughts on this?

What Else?

Some argue that protein powder is not “natural” to human evolution and digestion.  Okay, true, we did not hunt for powder 10,000 years ago… We also didn’t hunt for mustard at Trader Joe’s.  We also didn’t lift weights.

The “evolution” argument can get a bit extreme IMWO as seen here, so take it with a grain of salt. You’ll probably be just fine.

Final Thoughts . . .

At the end of the day, it always depends on three things:


Your Body – Will you benefit with a faster-digesting whey protein over a slower casein?  Are you a diabetic and want to reduce insulin spikes?  Are you trying to cut fat and want to avoid the spikes? When are you taking it? Do you even NEED it? Will you be sitting on the toilet all day?

Your Goals – Do you have well-defined goals? Are your goals written down
?  Are you honestly using protein supplements out of necessity or out of novelty (are you taking it because it’s novel or because whey, protein, healthy, get your whey, gyw, fitness, health, nutritionyou understand that you can carry a chicken leg in your pocket?) Do you know how much protein you need?

Your Work Ethic – Think of it this way. Are you working hard enough to “earn” the right to purchase protein supplements?

I want to keep these shorter and sweeter… and More frequent!

If you like us so far and would like to improve upon our work, follow us here!



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Tobacco and Hell

Cold Turkeys Don’t Taste Good

This is a love story about my intimate and ill-fated affair with Copenhagen Snuff and Skoal Citrus back in 2007.  Digging through some archives I found that, like My First Cut, I recorded everything to a borderline psychotic level as this skinny Indian highly-functioning mongloid does.

Before we begin . . .

As always, I am not a doctor. I am not a lawyer.  I am not a self-help guru, nor do I want to start a cult.  I may not even like you if we were to meet in person.  So let’s just assume that everything that I am saying is completely my opinion, and what worked for me.  Given that my tips on succeeding in life are my utterly worthless, completely senseseless and useless opinions, it would behoove you to not comprehend anything I am writing.  Continue to speak and understand English, because if you don’t, President Trump will put you on a boat and ship you back – just disregard everything here ... Because I can’t afford to lose follwers!

I don’t even have my 3-day personal trainer’s correspondence course certification for crying out loud!

I’m on a damn burn-pit registry and am legally blind in one eye from birth.  Do you really want to take health and fitness advice from a one eye’d, skinny, pseudo-New Delhi Indian born in the US, with a half-Italian mother who has a thin coating of burnt plastic, titanium molecules and poop coating his lungs?

I’m not even 100% Indian for heaven sake!

…. But if your answer is yes, follow us here:

If not….. just follow us here (see what I did there?):

By the way, if you follow us with your email address, we will be able to send you a 30% off coupon for our new and awesome shop opening in December! 

It’s free! Why the hell not?!

Word press followers – get that offer here!)

What is this tasty candy I call dip, cigarettes, vape?

Regardless of the delivery system of nicotine to the brain, it doesn’t take a personal trainer to or doctor to tell you that it is in fact nicotine that is the active ingredient in that wonderful, magical, amazing drug that you cannot last a half-day without.

I used to dip like a fiend.  Of course, a kid from Chicago gets stationed in upstate New York, surrounded by rough looking woodsmen, mountain men (I was with the 10th Mountain Division after all), turkey hunters and eight feet of snow every October.

So yes, Copenhagen Snuff became a way of life.  I once guzzled a quarter of a liter of my First Sergeant’s dip spit, half asleep and partially dehydrated on a 120+ degree day.  I’ll never forget that taste… and the dry-heaving that ensued.

So what is Nicotine?

Nicotine is simply an alkaloid found in various plants. In tobacco, it makes up .6% to 3% of the plant itself. It is considered a ganglionic stimulant and low doses, and a ganglionic blocker in high doses.

Plants have evolved to product nicotine to kill off insects who attack the plant – it is a natural insecticide (tomatoes contain nicotine, too!).

Nikhil, you’re gross. A gangly what??

Just know that in low doses, nicotine acts as a stimulant, and in high doses, it acts as a depressant. That’s  as deep as we’ll go!


So what do those satan sticks you so vigorously suck on do? Nicotine increases heart rate, blood pressure heart-muscle consumption rate, heart stroke volume, and as a result, alertness, euphoria and relaxation in the body.

Nicotine is absorbed into your body and reaches your brain within 8 to 20 seconds after consumption

The half-life of nicotine in the body is about 1 to 2 hours, which means if you’re choking one down every 5 minutes, the build up of nicotine in your body is at a much faster rate than the ability for your body to get rid of it.  It also means that the full life of nicotine in the body is between 18 hours to three days! Which is why your first cigarette, dip, etc. of the morning is your favorite! (You’re on E, and your tolerance has decreased overnight.

But I vape, so it’s okay, right?

E-Cigarettes/Vaping is questionable at this point, but there are a few things that we do know:

Most e-cigarettes contain propylene glycol, which is a known irritant to the eyes and lungs.  Which means there probably are long-term effects to the eyes and lungs… we just don’t know what yet.

Many companies also add diacetyl to their product – Remember a few years ago all of those popcorn factory workers were dropping dead because of they were sucking down those butter flavoring fumes and getting something called “popcorn lung”?  Remember that fat ass who ate two bags of popcorn every day for a decade and got cancer? And then blamed the popcorn!?

Yea… That’s what you’re going to get. popcorn lung.

Yup – when you die you’re going to fall in with the same ranks of that human paraquat, ruining the fun Act II and Netflix on a Saturday night for all of us…. You might as well spill a Starbucks on your crotch and sue for that too…

Furthermore, the ultra-fine particles found in the excrement (yes, excrement) of flavored liquid cartridges have been found to do damage to 2nd hand recipients.

So if none of that scared you to stop… then go for it! Because we can rationalize the benefits of nicotine as well!

[devil and cigarettes]

But I Could Care Less … Will it Hurt my Gains?

As mentioned, nicotine increases blood flow as well as heart muscle consumption rate, and therefore, in theory, will give you better lifts.  Can’t say it’s true or untrue, but complete bro-science.

Why bro-science?

Well, because additionally, nicotine also reduces the amount of oxygen that your body distributes to your muscles.  Your muscles need oxygen.  Additionally, the oxygen that your muscles would have taken in during and after workouts has been replaced in your blood stream by carbon monoxide.

Blood pressure also increases on nicotine – which, if your goal is to watch your heart to explode, throw in a fruity Skoal Citrus pouch and deadlift 345…

Nicotine is also an appetite suppressant.  If you are trying to gain lean mass, you need to eat.  If you don’t eat, you don’t grow.  And if you’re sucking down nicotine, you’re naturally not going to eat as much.

That’s why bitter old ladies and effeminate hipsters continue to suck down their Virginia Slims out of fear of bulking up…

A 2007 study published by the American Psychological Association concluded that lifting may be a great motivator to quitting, and may even reduce the sheer pain and misery that your body will go through during withdrawal.


About quitting attempts

All in all, it took me 17 attempts to quit – I tried everything – weaning myself off, chewing gum, chewing Nicorette, replacing one bad habit with another… actually, after it was all said and done, I read that the average person takes about 16 times to quit.  Given that I quit on chance 17, I figure I’m probably below average in the “quitting bad habits” department.

To be fair, it wasn’t necessarily the Cope, Skoal, Griz or anything that I could buy or bum that I was directly quitting from … I transitioned from dipping about a can and a half per day to chewing 4mg Nicorette gums all day, from sunrise to sunset, before bed, and in the middle of the night if I couldn’t sleep.  It was literally that bad. I was addicted to friggin’ gum.

And it Begins…

On Friday, October 26th, 2007, my cold turkey project was underway. The first several hours is really the tip of the iceberg — the top of the roller coaster just as you slow down and look over the horizon to the inevitable descent to a shit-storm of stomach jerking twists and turns.

quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit

quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit 

Days one and two were, well, to put it nicely, complete shit. The following list is simply what I was feeling at my worst point.  My worst point was typically mid-day throughout the day, when I needed to be at my busiest.  I was in college at the time in my third year of undergrad.


day-2-emotional-quit-log  quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction

Days three and four were quite awful as well. I had a throbbing headache for about five days – from the time I woke up, to the time I fell asleep, then, at times, I would wake up in the middle of the night, because of that damn pounding head of mine.

Painful Lesson #1: For me, it is always better to rip the band-aid offThe first week sucks, plain and simple. Sure, you could do some wishy-washy “weaning yourself off” nonsense… and take months to feel like shit… or you could rip the band-aid off.  I would always rather rip the band-aid off and get it over with.

quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction  quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction

Day five was actually a breaking point – a lot of the issue in quitting was the dizziness, which cause some anxiety.  So not only was I constantly enamored by a head crushing migrain, I was also constantly dizzy and felt like the sky was falling  School didn’t help either.  I would pretty much go to class, get home as fast as possible, and just sit and stew.

Painful Lesson #2: Do everything you possibly could for the entire month to NOT be exposed to temptations.  Do everything you could within your control to make yourself comfortable.  This is a process, and an awful process as well, but it has to be done, so suck it up, and figure out how you can get through it.

day-5-emotional-quit-logquit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction

One thing I am not good at is going to the doctor.  There is good reasoning for this — I don’t really think in most cases they do anything.

Let me explain, if you have a cold, you pay out of your ass to be told you’re sick.  If you have an allergy, you pay a boat load for a test to tell you you’re allergic to “something,” in many cases, they can’t pinpoint it.  If you know you need an anti-biotic, they will argue against the anti-biotic just to tell you something contradictory to what you are telling them. Garbage.

So unless you’re getting your spleen pulled out, or a sex change, there really is no use for a doctor.  Unless they’re fixing you, they can’t fix you, they can observe and report — like an $8.00 per hour security guard for your body…. But at $200,000 to $400,000 per year.

As an alternative, Target Clinics will give you the same service and push prescripiton drugs on you for $75 bucks…

Lesson: Go get checked out by a doctor — this is one of those times where they can take a quick biopsy of the tissue in your mouth, and just rule out anything beyond sores, strains, and pains.


quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction

Days seven through nine felt like I took a trip back to day one.  Your body has become dependent on something REALLY powerful.  There is quite a bit of literature out there that talking about the similarities between heroin and nicotine addcition.  All your brain knows is that you just completely started depriving it of something.

Lesson: Just when you feel it won’t suck anymore — expect it to suck.  Don’t be fooled into thinking that you can simply go back to those habits and routines that trigger your urge.  You can’t, and likely you will fail if you do.  Keep consistent and give it a month.

quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction









I will say that by days eleven to forteen, I started feeling much better.  I woke up with energy — perhaps the first time in a while.  Yet, still did not have much anxiety or restlessness.

Was this a turning point?

Canker sores were 98% gone, and most importantly, that can of dip I had stashed for just in case “this wasn’t meant to be?”

GONE!  Dumped in the toilet and flushed (you’re not supposed to do that apparently — learned that one later).

Lesson: The shit will pass.  It sucks, it really does, but it’s temporary. Very temporary.  There really isn’t much to it looking back, just a few weeks to a month of just not doing it.  You feel like a bag of smashed assholes… You really do.  But it passes, and once it passes, you begin to remember what it felt like when you were free from it.

Lesson: You don’t need as much sleep to feel good throughout the day as you used to.  I won’t even pretend to understand it, but I simply did not need near as much sleep after a few weeks.

Lesson: You also have extra money that you didn’t have.  A can of Cope or Skoal back then cost about $4.50, at one and a half per day, that was 45 cans of dip or $203 per month extra in my pocket – for doing nothing.

day-15-emotional-quit-log   quit smoking, smoking cessation, nicotine, bodybuilding, tobacco, quitting smoking, can't' quit smoking, quit dipping, I want to quit smoking, I need to quit, I have an addiction

Days fifteen through twenty-two I began to work out again.  Things became normal after about two weeks – I was back in the gym, I was back at school focusing on my work, I felt good all day, things were great!

I still did have that occasional urge to dip – the memory of that feeling of heart pounding energy I used to have.

Lesson: You have to give yourself a full month.  Habits truly do come and go within a solid month of exercising whatever practice you are putting into place.  Give your body and mind time to adjust, it’s a marathon, not a sprint.


All in all, it was one hell of an experience.  Have I grabbed a dip here and there since 2007? Sure.

But wait… What?

Here’s the deal.  I haven’t had a dip in about a year.  But I had purchased one $4.50 can of Camel Snus about a year ago.  And I literally would have a dip or two, and then toss the rest in the toilet (yes, the toilet again… I forgot).

The Ultimate Lesson in All of This

It purpose of tobacco, of junk food, of anything for that matter, is to not become dependent on it.  Control what you can control in life.

The food you can control, tobacco intake you can control, the amount of hard work you put forth, you can control.

Other people, their opinions, temptations that certain places or people bring? YOU CAN’T CONTROL.

But you CAN control being around unhealthy people or environments.

You CAN control your goals, and where you are a month from now, a year from now, five years from now.

So yes, if I want to go fishing, and buy a can of dip, and enjoy the feeling of my head swimming and my heart pounding out of my ribcage… and then throw the can away when I’m done? Sure!

Just like I can eat a whole pizza, then go back to my diet.  Like I preach, I’m not a doctor, or dietician, or scientist, so my diagnosis for you, if you are uncontrollably eating, dipping, smoking, vaping and allowing fully controllable things control you, is, quit being an asshole.

Yup, you’re just an asshole. Fix it.


And if you enjoyed reading through my pain and anguish of quitting a drug as addictive as heroin, 1) you’re a sicko, and two, join us!

Also, please leave a comment, I would love some input, criticism, compliments, critiques:

My First Cut…

So before I get into this piece, I want to be crystal clear on my background, so the following is my very non-laywerly disclaimer:

I’m not a doctor. I’m not a nutritionist. I’m not a dietician. I’m not a nurse.  I’m not a lawyer, so my “disclaimer” is simply a warning – if you do anything stupid after reading this, that’s on you.  I’m not anybody that you should take nutritional advice from.  I’m a skinny Indian with an MBA who experimented with all sorts of supplements – some now banned, some still on the market – some VERY effective, some useless.  I’m an Iraq War vet who took all 6 Anthrax vaccinations just before it was banned, stacked Ergopharm’s 1AD with ephedra-packed Ripped Fuel in my 20’s, and spent a good solid 6 months out of my year and a half in that asshole of a country sucking up burn pit fumes, the rest of the time getting blown up, shot at or just sitting in an OP waiting for some cool shit to go down.  Lord knows how I don’t have a 2nd head or a third nipple.

I am totally self-educated within this realm, and as I learn more, I plan on adding my insight, opinions, and two-cents.  Again, this is what worked for me, and in the wise, very paraphrased words of Penn Jillette from his book “Presto!,” if you decide to take advice from a former Infantry, MBA having, number crunching, skinny Indian… You’re a complete friggin idiot and deserve whatever happens to you…

I’m confident that what I did worked, as I personally saw and felt the results. And if there is anything that you grab from it, and can benefit from, drop me an email at, I’d love to hear from you and post your story on our site!  Also, take a few minutes and pick of a box from our store.

ADHD, Ephedra Guns, Math, Andro and Protein

By trade, I am an analyst in the civilian world.  I work for one of the largest global retailers looking at low volume store performance.  Though I’m completely scatterbrained and forgetful, I am also in my own head, VERY organized.  Throw an infantryman in a corporate setting, give him a graduate degree and have him do some very high-level mathematical shit, and you’ve got yourself a very functional mongloid.

I can dress and feed myself, I can kick in doors and bash things in with my head. I can stay up 96 hours at a time, walk 42 miles in one sitting carrying 75 lbs. on my back, shoot a hair off a gnat’s ass from 300 meters in the dark, and still find my way around Excel and VBA along with the best.

And that’s how I do everything in my life.  At 100 MPH, very hard, very jerky, impatiently but with a level of quality and obsessiveness beyond what most human beings are capable of.

Understanding My Cut. . .

I need to get you up to speed with a few background items so that you understand where I went with this cut

  • The general guidelines of my diet are based on diet templates from Renaissance Periodization. These guys are geniuses!  They simplified the entire dieting/measuring process for somebody like me.  I don’t have to count calories, I don’t have to worry about having specific meals, I just cut my meals into the portions for the week from the list of acceptable foods they provide and go from there
  • I say the general guideline because a) I did not follow it to a tee.  I followed it about 90%, but I did have cheat days, I did time my meals very differently than how they recommend, and I did not worry about exact numbers
  • I did not worry about exact numbers if I kept within the range of food amounts that I needed each day. I did what worked for me, and did not worry about the details. I am not a detail guy, I prefer to do a quick analysis of the big picture, and act based on the knowledge I have at the time.  Let the chips fall as they may, if they fall in my favor.
  • I decided to do some intermittent fasting during this time

The intermittent fasting (IF) portion was/is a large piece, but it was just a piece of it.  80% Of it was just diet, and I didn’t start the IF portion until around week 6 when I had already lost about 10 lbs.


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Average Intermittent Fasting regiment on the cut began only when weekly losses plateaued, and on average were only for up to 16.5 hours, from evening to next day.  Implementing a 24 hour fast once per week took place toward the end, and has been consistent through the current mass cycle.



I started this whole thing out not taking it seriously at all, after noticing some massive changes after about 2 weeks, I decided to hit it hard.  I did a 10-week program, but I tracked absolutely nothing until week 3, at which point I weighed 164.8 lbs.  Really, I was closer to over 170 lbs. in the beginning — and I ate like a complete asshole.

Once I started getting serious and tracking everything, the weight went down fast, and all lifts increased.

It Unknowingly Began With BMR

Basically since I started with no baseline, and didn’t really know what I needed each day (what was too much, what was too little), so along with my RP diet, I started out by calculating BMR (basal metabolic rate) – which is basically just a rough calculation of the amount of calories you need to exist – there are thousands of these calculators online – the one I use is here. Credit for that goes to Scooby from Scooby’s Workshop.  This guy has some great wisdom on YouTube.

Anyway, if you sat there, slept, breath, and that’s about it – that would be your BMR.  There are a ton of calculators online, so it’s easy to get.  The intention of BMR is for the sake of grouping populations of people – so it is not exactly where you will be, but it will at least give you a general number to start with.

The calorie count is based on:

4 calories = 1 g carbs

4 calories = 1 g protein

9 calories = 1 g fat

1 serving of fat for me is 15 grams

½ Serving of fat is then 7.5 grams (1tbs peanut butter, 1 tbsp. mixed nuts, about 1 ½ tbsp. of guacamole all equals about that much) – so just double those values to = 1 serving if necessary.

I took eight weeks, stopped all alcohol.  When I mention this to people, they seem to either cringe or double take.  If you’re cringing or doing a double take when someone says you can’t drink for 8 weeks, click here, because buddy, you’ve got bigger problems than being a fat-ass.

I also did everything that I could to not eat anything fried or anything with a ton of ingredients.  Also, every Sunday I made my breakfast, lunch, dinner and snack meals for the week, going by the following:

Pre- and During-workout in the morning

30g whey protein = 120 calories

50g carbs = 200 calories

Large handful of vegetables = about 50 – 100 calories


24 g protein = 96 calories

30g carbs 120 calories

Large handful of vegetables = 50 – 100 calories


24g protein = 96 calories

15g carbs = 60 calories

Large handful of vegetables = 50 – 100 calories (I usually just do green beans or broccoli/any type of cruciferous veggies)

½ serving fat = 67.5 calories


24g protein = 96 calories (8 slices of turkey meat from Costco in a snack bag does the job for me)

½ serving fat = 67.5 calories

Large handful of vegetables = 50 – 100 calories (a sandwich bag of celery sticks does the job for me)

Before Bed Protein

30g Casein protein 270 calories

½ serving fat = 67.5 calories

Large handful of vegetables = 50 – 100 calories

About every two weeks I would cut out about 200 – 300 calories in both carbs and protein.  So basically, take out a ½ serving of fat and a 15g serving of carbs.  The reason for this is that BMR will decrease as your body weight decreases – your body uses fewer calories to function as you get smaller – so you’re going to plateau every few weeks.

I weighed myself every day, but recorded my weight every Thursday – reason being, it was easier to control when I stopped eating Wednesday night rather than every night, but I could at least see the fluctuations in weight each day.

Items Needed

Here is exactly what was needed – I would have my measured breakfasts, lunches, and dinners all made and set up for the week, so I saved a ton of time and our grocery bill went down about around $30 per week (and that was shopping at Costco, Trader Joes, and Whole Foods.  Everything was put in those containers, so yes, we did throw a lot of stuff away, but at the end of the day, we saved a lot of money portioning out and throwing stuff away.  Cheap stuff, just make sure you have enough for all your meals.

Microwave Safe Lunch Plates – 3 packs of these are around $34.00

Polar Ice Disposable Plastic Glasses with Lids, 2-Ounce, Translucent, 250-Pack – These little guys fit 15g of fat from mixed nuts and peanut butter perfectly.  About $16.00

Sandwich bags – Ziploc – Walmart, Target, Anywhere – Around $8.99

Snack bags – Ziploc – Walmart, Target, Anywhere


The vast, clear majority of my workouts were for strength and hypertrophy – even on a cut.  All my lifts went up, even though I was in a caloric deficit.

I did a grand total of 13 cardio days in those 8 weeks, so not much – I only started doing cardio during the IF, since I could get some fasted cardio in as well.  You mix that with some Yohimbine HCL and coffee (NOT Yohimbe – look for Yohimbine HCL) you will kill it – if you have anxiety issues avoid this, though. Yohimbine HCL has been shown to impact alpha receptors that cause “hard to shrink” fat cells in your body – once you get about week 6 into it, you’ll notice what is a “hard to lose” spot on your body.  Most men have hard to reach spots on their lower abdomen, most women in their hips and butt.

If you aren’t sure where to start on creating your own programming, a great place to begin would be is Matthew Michael’s book, Bigger, Leaner, Stronger as well as Beyond Bigger, Leaner, Stronger.

If you’re one of those jerk offs who sits on a machine or texts for 45 minutes, firstly, I hate you. And second, you should buy and read those two books.  You’ll never mindlessly sit on the crotch squeeze machine ever again…  WTF are you trying to work out anyway???

Most of my workouts were lifting – warm up sets:

25% of 1 rep max – 10 – 12 reps

25% of 1 rep max – 10 – 12 reps

50% of 1 RM – 4 reps

75% of 1RM – 1 rep

Strength sets (3-minute rest in between each set):

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

Hypertrophy sets (1.5-2 minutes rest per set):

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

Did that for about 5 exercises, 3-minute rest periods between strength sets, a 1.5 – 2 minutes between hypertrophy sets.  Shouldn’t take more than an hour or so to complete each day.

It’s important that you stick with the whey during your workout, and stick to the casein before bed – reason being, whey spikes insulin levels more so than casein. Some argue that Casein is generally just a “better” protein than Whey.  T-Nation had a great article on this. But as always, we’re talking about human beings, not math – 2 + 2 never equals four when you add the human factor in anything… These are all general guidelines, but to understand what will make you successful, do what works for you.


Starting Performance

The list of exercises is not all inclusive, there were several exercises per body grouping that I did each day.  Some weeks I would switch it up, but all the exercises I did primarily associate with the muscle group.  I prefer old-school workouts – not to knock cross fit or any of this new age stuff or methodologies, but I just personally prefer the old-school approach to working out, and always will.

Dumbbell chest press started at 50 lbs.

Squat started at 155 lbs.

Deadlift started at 155 lbs.

Shoulder press started at 35 lbs.

Bent over row started at 40 lbs.

Pull-ups – 1 set of 3 – no weight


Progress Through the Cut 

On October 15th, my lifts were the following (weighing at 147 lbs.) >>>>

Dumbbell chest press is at 90 lbs. – One to three rep workout range

Squat at 275 lbs. – One rep max

Deadlift 325 lbs. – One rep max

Shoulder Press 60 lbs. – Three to Five rep range

Bent Over Row 80 lbs. – Six to Eight Rep Range

Weighted Pull-ups – In-between sets, 8 to 12 reps

Weighted pullups 45 lbs. with weight belt – about 8 reps

The majority of my workout days were on arms (do not consider the cardio in the chart below – cardio was simply 20 minutes at around 6.0 on a treadmill, so though the frequency was there, it was not heavy at all).



Again, I’m no doctor, so don’t close your eyes and shut your brain off before reading any further…

The whole name of the game with diet is insulin spikes.  You want to spike insulin before, during and after your strength workouts, and not spike it the rest of the day.  That’s why IF was so effective – but you spend 30+ years thinking you “need” a meal every couple of hours, it takes a time investment to get used to – it takes a few weeks to get through being pissy, being hypoglycemic, etc. until you start appreciating it.

I tried to go back to eating throughout the day after the cut, and I just couldn’t do it. I felt completely bloated and was shitting my brains out.  I took my mass plan and put it into an IF schedule.  This is going to slow my growth, but only due to the lack of fat I’m adding.

There is also a common myth that if you don’t eat for so many hours, your body will start “eating” its own muscle.  This has been proven completely false for the time period that most people think – muscle catabolism occurs between 72 – 96 hours of not eating, not 8, 16, 24 or 36 hours… Additionally HGH levels tend to increase when your body is in a fasted state – the thought behind why this happens is evolutionary – where, your body increases levels in order to help a human get focused, more aggressive, etc. in order to hunt food – the spike in HGH has been shown to be increased by 1500% – 2000% in humans.   That’s huge – especially if you’re over 35, and your levels begin to naturally decline. The research on this from what I’ve found is based on the 1988 study here.  You may also find the full PDF of this study here. A lot of people have jumped on this research as biblical truth, so take it for what it’s worth.  Maybe it does, maybe it doesn’t, I’m no scientist >>> but I do know what the noticeable benefits of IF are for me.


At the end of the day, I had a total of 12 cheat days, 8 days I was injured (from pulling something, turning wrong – one day I got off the couch wrong and hurt my hip, resulting in 2 days being out of commission from the gym – dumb!) But a total of 8 days.

Thirteen days I felt like I had just awful workouts.  Got to the gym, was unmotivated, didn’t do much, and left.  I’ll talk about motivation and the lack thereof in a later post.

On the bright side, forty-three days I felt like I had a great workout – completely drenched, worn out, destroyed. Not only needed a nap, but did not wake up that following night to save my life.

The rest of the days I felt like it was an average workout – wasn’t in beast mode, but didn’t feel completely useless – just average days.



My average time in bed was 7.8 hours per day – I made it a point to shut down at 8:30and be in bed by 8:45ish. I get up every morning at 4:20 am.  It sucked for a week, but it worked out perfect for me once I got used to it – this includes Saturday and Sunday.  That means no bars, no drinking, and if you want to go out and eat, you make 100% sure that it’s worth the cheat, or that you are researching the nutritional guidelines on the menu.


I tracked my meals with MyPlate (my fitness pal also works well)

I tracked my weight each day with MonitorYourWeight

I tracked my fasts with FastingSecret

I have a meditation timer called Insight Timer (this is great for before bed and in the morning)

My alarm clock is called Sleep Cycle – this is where I stored all my notes on what I did/failed to do that day.  It worked out well.

I omit blue-light at sun-down on my laptop with f.lux.

iOS allows you to omit blue light at a certain hour as well.

I try to turn most of the lights off in the house at least 15 minutes before bedtime.


Schwarzenegger said in his book, Total Recall, if President Obama can find time to work out, there is no reason why you can’t.  I’d like to expand on that with if you can’t follow that same rule with your sleep, your diet, and your exercise, you’re doing life wrong.

My average sleep on this program was 7.8 hours per night. My max amount of time in bed was 12 hours, and the minimum amount of time was 2 and a half… Don’t ask…


This isn’t a one-piece thing.  You truly need to change all moving parts for it to work optimally. No half-assing life anymore…  Set your goals, write them down, invest some money into it, stick to your commitments for two months, and I guaranty that you’ll see results.

… But again, don’t blame me if you die from my advice.

January 15th I will be wrapping up my first MASS.  So far my 1RM max deadlift became my regular workout weight.

Follow us (below) in order to find out how this almost 40 year old 151 lb skinny little Indian is putting up 315 lb sets.