The Apex Predator Diet, In Glorious Detail Part 1
In the event that you're not one of the readers hanging on my every word or who is new to the blog, this spinoff originally started with the Evolution Of My Diet series, which starts here. In it, I outlined the diet I'm currently following, which I've called the Apex Predator Diet due to the fact that it consists of little more than that which an apex predator would eat, supplemented with protein shakes because I'm much more inclined to hedge my bets with a protein sparing modified fast than place my faith in the clinically unsupported yet theoretically sound Intermittent Fasting approach. The following blogs will expand upon what I've previously explained, give greater detail for why this diet kicks more ass than Gina Carano in Haywire.
Gina Carano knows ass.
An Overview of the Apex Predator Diet
The Apex Predator Diet is a at its core a cyclical ketogenic diet, not unlike those I've supported in the past. On this diet, you'll be keto dieting on 30 grams of carbohydrates or less per day for 5-6 days a week (or more, depending on your bodyfat levels). During the non-carb days, you'll be consuming 1-2 meals of fatty, preferably bone-in meat per day, supplemented by 5-7 low carbohydrate protein shakes. The other day or two are referred to as "Rampage" days, during which time you'll replenish your glycogen stores and satisfy your desire to wreck pizza and cookies. The reasoning behind this methodology of dieting is that I found protein-sparing modified fasts like the Velocity Diet gave me just enough energy to put in a workout that would embarrass an undergraduate girl trying to drop her freshman 15 before going to the beach for cock over the summer- I was truncating my workouts horribly and thinking about nothing more than fucking killing myself out of shame. Thus, I did some research and discovered those diets are really only suited to the morbidly obese and people who suck at lifting weights, rather than people trying to be so fucking superhuman they make Superman seem like a shiftless, limp-dicked, weaksauce layabout by comparison. As such, I experimented with a variety of evening meals and finally settled upon beef ribs and bone in
steaks, which are eminently satisfying, calorically dense, and restorative in ways you cannot possibly imagine.
This shit works. This diet, though similar to many you've likely seen, is vastly superior (if you're training hard 4+ times a week) to existing frameworks for a couple of reasons. 1. My macronutrient percentages are different. Conventional wisdom on CKDs is that 65-75% of your calories should come from fat. Fuck all that. According to my biggest fan on Earth, Lyle McDonald, "when subjects are told to limit carbohydrate intake but to consume "unlimited" quantities of protein and fat, they automatically limit caloric intake and consume between 1400 and 2100 calories."(Ketogenic Diet 101). I don't give a fuck who you are, that shit is not going to support heavy training. Not only is that a caloric intake suitable only to the Olson twins and 19th Century hunger artists, but at the macros suggested by the gurus, you're not getting nearly enough protein, either. 2100-1470=630/4=157.5 grams of protein. My protein shakes have more calories in them than that, for fuck's sake, and I mix them in water. The Predator Diet is much higher calorie (3000+), most days, with 50-60% of your calories coming from protein and the remainder from fat. 2. I cycle calories. For those of you who are not already incredibly lean, calorie cycling kicks in to keep your metabolism humming. I've not seen another CKD or TKD diet that tinkers with calories in this way to accelerate fatloss. 3. It's fucking easy. One of the things I see people constantly blabbering on about with the IF diet is how easy it is to not eat for half the day. I guarantee you it takes no more time to make a shake than it does to make a cup of coffee, and those fuckers must be chugging coffee if they're not eating. As such, their argument's as fucking stupid as the Predator Diet is anabolic. 4. It's anabolic. Though you're operating in a caloric deficit for the majority of the day, you're getting a constant influx of protein to stave off muscle catabolism, and the high fat meats at the end of the day provide saturated fat and cholesterol, both of which boost testosterone levels, which in turn increase aggression, which in turn makes you tear shit up in the gym, making your system even more anabolic. Basically, you become a perpetual-motion machine of badassery. 5. You're not insane with hunger at all times. When hungry, "people tend to conserve energy rather than expend it."(Russell 148) That's definitively not a good thing if you're training hard, especially if you're dieting for a competition and/or training twice a day. I used this diet to cut for
incredulous.Fat Fuck. and ripping an animal's flesh off its bones with your teeth is a primal. increasing my strength to weight ratio. chicken. though I would dispute that opinion. tasteless. Nowhere will you find bland. making my water cut easier. Yet today. this should suit your purposes nicely as well. strength. you won't even need utensils. bones have fallen out of favor. These serve a variety of purposes. and I've already done plenty of experimenting.
Components of the Apex Predator Diet
Before we get into the finer points of the diet. visceral. The reason why I've christened this diet the Apex Predator Diet is due to the awesome food choices you'll be making. rubbery bullshit like chicken breasts and steamed broccoli. You have planned.on this diet. at that statement. and they match the occasional gorge of a predator nicely.two meets and ended up on the underside of 7% bodyfat. ethereal act that stands in stark defiance to modern life and harkens to a time when men were men and women appreciated real men. most of the time. gluttonous cheat meals. Lean As Shit. They're of the opinion that they're indispensable. Our world is full of recipes for boneless. insane. Because I realize experimentation is scary. 'The nearer the bone the sweeter the meat. because your food should come with a built-in handle. For those of you who are staring. skinless (and often tastless pieces of meat.food and supplement choices. We have become so obsessed with ease of preparation and
. 6. and Whiny Bitch. and that is. consider the following: "The connection between flesh and bone is primordial and fundamental. The last is because I get a lot of emails from people whining about pre-and post-workout carbs. and will be broken out by bodyfat percentage (see the chart below). in addition to being tougher than most of the "men" you see waddling their sloppy asses around the mall these days.' but we demand everything precut and prepackaged. As such. we should eat like our forebears. and fish. let's cover a couple of basics. Fuck it. all we can buy. Not Too Fucking Fat. it would stand to reason that if we want to regain that former glory. and we can scarcely recognize whole fish or birds. I've got four basic permutations of this diet. We are all familiar with the expression. increasingly. But Not Too Fucking Lean. Bone is an integral part of meat. and allowing me to look fucking amazing while lifting big weights. For those ladies out there who absolutely must have your carbs or you will turn into a raging ball of hormone-fueled fury. laying waste to everything in your path as you make for the counter at Auntie Annie's in the mall.bone. The first three are fairly self.explanatory. and aggressive awesomeness we had in times past.
as your primal ancestors did. English: Bones bring meat to town. and will try to mix in some offal if at all possible. "There is a universal understanding that bones and meat are inseparable."(Urban) Worries about a mess on your hands? Buy some fucking Wet Wipes and be glad you have fewer dishes to do. more natural. however. as cooking it in that fashion "enables the bone nutrients to infuse into the meat. Temperature and texture become more profound when you can feel them on your fingers first. Norwegian: He who buys the meat has to take the bone with it. because you are bringing more sense receptors to the table. you eat it with your hands. artificial. EFAs.
. because they were stronger."(119 Bones) Eating boneless meat is thus not only effete. As such. you're going to be consuming a shitload of low-carb. Bone in meat tastes better and is healthier. Eating becomes more satisfying because you're restoring the tactile sense in your hands to the process of eating. but it's fucking stupid. using the bones as the handles for bearing meat to your mouth as they were fucking intended. I'll get into all of that good shit in the next installment. Greek: Meat is sold with bones. it becomes a richer. and offensive to the soul of the slaughtered animal.speed that we have lost touch with the visceral appeal of cooking with. As one probably hot hippie put it. and the experience of consumption is extended even longer for a more pleasurable process.and eating. more intimate experience and produces greater satiety as a result. Yiddish: Bones without meat are possible. Hebrew: There is no such thing as boneless meat. meat without bones is not possible. and tougher than the lot of us. After you've cooked it that way. and fatburners. leaving you with the fact that offal tastes fucking awful.bones. so I generally just take a shitload of multis." (20 McLagan)
They understood this. multivitamins. ridiculous. You buy the land you buy the stones: you buy the meat you buy the bones. He who eats the meat let him eat the bones. smarter. "eating with your hands gives you a deeper sense of your food. Additionally. blended source protein shakes. imparting wonderful flavors"(Shanahan) in addition to added nutrients.
so I've decided to break it up into its component diets. Cate. I've had to extrapolate from the diet I used to jump start my fat loss once I noticed that my abs were going the way of the the Kardashian family's collective personal pride.they need a head start shuffling towards whatever destination to which we send them. New York: HarperCollins Publishers.
Apex Predator Diet. Shanahan. as I have about the same ability to ignore the sensation of my abdominal fat sitting on my waistband when seated as those overly pretty people on the Bachelor have for admitting that they're actual prostitutes. History.Exactly Sources: McDonald.com/eco-chic-table/eat-with-yourhands. Given that they've the furthest to go.
The Fat Fuck Approach
I've actually not had to use this.Dieting For Fat Fucks
It occurred to me over the weekend that this is going to be one hell of a long series. Once lean. and ample breaks to catch their breath and shoot insulin and the like. much less my abs in general. Sharmen Apt. "Eat With Your Hands. I thought we'd start with our tubby compatriots. Jennifer.organicauthority. and Lore. As such. Russell. McLagan. Ketogenic Diet." http://www.
. 2010. Bones: Recipes.html
. http://drcate. Hunger: An Unnatural History. I start dieting my fucking ass off. New York: Basic Books. Part 2.com/deep-nutrition-the-ancient-science-of-human-engineering/the-fourpillars-of-world-cuisine/ Urban. 2005. Shiloh. I freak out when I lose abdominal vascularity. As soon as I start feeling that sensation. Lyle.
you should experiment with a couple of different approaches to determine what works best for you.
. who apparently have made a pact to eat into immobility in recent years. and then grub on every meaty bit of deliciousness I can on Sunday. This is not. but rather more like a broad outline with suggestions on what you can do with the finer points. but more of a moderated eating spree. one solid-food meal a day. a full on Rampage day. As I almost invariably have my cheat meal on Friday.I think I hate her more than I actually should because she's got one of the best asses on Earth. then. punctuated by a 3 hour cheat window that is at least moderately reasonable. One of my main problems with the PSMF. with one of those days being a fairly low calorie meal low. One day wherein you eat more than one solid-food no-carb meal a day
Seems fairly simple. you can carry what you've learned into the succeeding phases and have an even better handle on your diet than the cast of that ridiculous show Mike and Molly. The Rundown Kick it off with a 10-14 day keto run (no Rampage for 10-14 days) Protein-sparing modified fast at least one day a week 5 days a week. is the fact that they leave you insanely hungry and can be a distraction from training. From there. As with everything I do. this is hardly brain surgery. I would recommend (based on personal experience) throwing that day in between your Rampage day and your higher calorie day.but not no.carb one day a week. right? As I've said before. The point in this phase is to get you looking at least decently while keeping your lifts up and not completely hating life. as I've mentioned.keep the calories low on Saturday. Thus. As such. this diet is hardly a hard and fast dietary regimen. drink a shitload of protein shakes (at least 6). that works out pretty nicely.
5 lbs of meat in a sitting.If you're concerned about calories. My sweet spot seems to be between 1 and 3. Luckily. meat on the bone slows your eating considerably (I personally tend to scarf down my food like a wild." (Ketogenic Diet 101) That's a very cool biological cruise control you've got built in. so it would be completely disingenuous for me to suggest that I could tell you what caloric intake would result in the most fatloss and muscular gain. is to stop eating before you're full. low-brow.my body just taps out and says and says "fuck it. "studies of ketogenic diets have found that when subjects are told to limit carbohydrate intake but to consume "unlimited" quanitites of protein and fat. and it's not from being stuffed. I'm not talking about some bullshit. and where I am in a week. depending on the type. especially for you tubby motherfuckers. they automatically limit caloric intake and consume between 1400-2100 calories. because you're a fucking mad scientist and only you can understand your own insanity. and I can say that though I generally go a bit higher than that (2000-3000 calories) in my evening meal. Additionally. Easy Bake Oven BMR calculation." The key here. you will moderate your caloric intake according to your individual metabolism.
. I can tell you that your body will tell you when it's had enough fatty meat. my level of activity.you will find your sweet spot through experimentation. my conception of a workout is considerably different tan that of most. Luckily for you. I'm done. so you'll have a better sense of where you stand in terms of fullness than you would otherwise. starving dog). I definitely hit a point where I can go no further.
(Russell 22) One nice thing about the structure of this diet is that it will help to moderate the other side of the hormonal overeating coin. since you won't be eating such high fat foods throughout the day. you filled that fucker up years ago and kept dumping buckets of water on top of the full glass for years. Your insulin receptors threw in the fucking towel years ago. If you choose to do so. have higher leptin levels and become resistant to the signal. using your level of energy in workouts as a guide. Additionally. You're completely destroyed your body's ability to correctly recognize its own metabolic signals.fat people produce ketone
. while leaving it out in the rain. Dan Duchaine was a big fan of starting ketogenic phases with 10-14 day keto runs. Many of you. however. and it's suppressed with high fat diets.years of overindulging have fucked you harder than a big-bootied white girl at a black fraternity and you can no longer fully trust your body's satiety signals. both for sanity and your metabolism's sake. The reason I start this phase with a 10-14 day keto run is that the fatter you are. I would add in another high calorie day (but not consecutive with another). Basically. and would not recommend that you go more than two weeks without a cheat meal. having much greater fat stores. upon seeing some quick results. you'll likely find you're hungriest on your Rampage day. are going to come to the conclusion that you should skip your Rampage day to prolong your fat loss. and that makes good sense. As such. In Seattle.There is one unfortunate caveat for you people. As such. if you think of your glycogen stores as a water glass. the harder it is for your body to get into ketosis. so you're going to have to suffer a bit to undo the damage you've done. while you shoving Little Debbie snack cakes down your piehole and washing it down with a Coke.ghrelin. Leptin is the hormone made by fat cells that causes your brain to listen to signals of satiety. That's the hormone that tells your body you're hungry. I would start toward the lower end of the caloric spectrum and increase as needed. but overweight people.
it would be rare to see ketones excreted in the urine at this level of intake. you might want to go ahead and forgo it for the time being so as to get your body back to a state where it can better tolerate carbs.
Sample Week Of The Fat Fuck Approach
Monday. nothing short of a nuke is stopping that fucking thing from reaching its destination. it was a short workout (20 mins) usually consisting of one arm deadlifts. and Thursday: 5-6 protein shakes throughout the day (and one overnight. That's the price you pay for years of eating like dogshit. Think of fatloss like a massive freight train. are going to fucking blow. and gnawing on a bone is a hell of a good way to avoid biting your fingernails. preferably on the bone. Tuesday. in my opinion. 1500-2500 calories worth of meat. and the more rapidly you can make physiological changes for the better. for the reasons I outlined earlier in this paragraph. If I did a morning workout. the more leeway you end up having with it. I usually had Monster Milk in the morning. make sure you're eating the skin. On two of these four days I typically substitute one shake at lunch with wings or other no-carb meat."(Ketogenic Diet 104) Because you've spent the last several years stuffing your face with all manner of bullshit. "Although up to 100 grams of carbohydrate will allow ketosis to develop.
I'm sure you wrestling marks just came in your pants. Triple H actually uses a moderate-fat ketogenic diet. however. you're going to have to go hungry like one every now and again. but the 308 lber trying to drop to 242 is going to take the better part of the week. you get to use wet wipes. however. but once it's up to speed. and followed that with Muscle Infusion throughout the day. especially if you want to accelerate fatloss. You might want to think about a Protein Sparing Modified Fast (nothing but shakes) on Monday as well. for your evening meal. The days you're not eating real food. There's less cleanup. I can drop into ketosis inside a day right now. Is this phase going to be fun? In spots. which I'd leave on the toilet and chug while peeing). The nice thing about dieting is that the leaner you get and stay.(Russell 22) Thus. Eating every meal with your hands is fucking awesome.bodies much more slowly than do lean people. In regards to how much carbohydrate you should eat. and I usually did not have a pre-workout shake. which I'm sure many of you are wondering.
Wednesday: 5-6 protein shakes with a less calorically dense dinner. as it happens.it's a bitch to get that motherfucker moving. If you're eating chicken. you should shoot to keep your carbohydrates to 30 grams or less a day. This is intended to rotate your calories and
. and if you want to be a beast.
and likely nor have you. but if you do plan on training. I went bananas. Quite frankly. I'll agree with Dave Palumbo and say your initial Rampage day should be in the neighborhood of 400 grams of carbohydrates. I've not got the money for that silliness. reduce that number. I'm not paying eleventy billion dollars for grass-fed beef. I'll cover the Rampage Day in depth in an upcoming post. so massive cheats are unnecessary.
What You Will Need For This Diet
A good multi-vitamin. Some permutation of the ECA/ECY stack. Well done. Saturday: Protein Sparing Modified Fast. but eat two meals today. If you like eating liver and kidneys and sundry other items you see falling out of hapless victims in Hostel. I cannot bring myself to eat offal.(Doweiko 88) I've written about why you should love it here. I don't give a fuck how you combine them. however. feel free to skip the multi. Nothing but shakes in water today. I use Stimerex or Lipodrene. and I'm fairly certain you could cure cancer with it. but for now I'd say eat lean and low-to-moderate carb throughout the day and cap the day with a carbohydrate bonanza the likes of which you've likely not seen since you saw undergraduate college girls descend on a table of free bagels. If you lost plenty. Friday: Watered-down Rampage day. Neanderthals were huge fans of ephedrine. In terms of amounts. I'd suggest you go easy. For you guys.just do it. Make sure you train on this day. For my cheat meals.one smaller and one larger. so don't plan to hit PRs.
Sunday: Keto day. so this is a necessity for me. since you've mangled your insulin sensitivity worse than that broad who got attacked by a chimp a couple of years ago. This is for two reasons. Keep you carbs reasonable.
This is what your metabolism looks like. I'm back on the Animal Pak bandwagon. and so should you be. you're likely going to want to skip the gym today and just occupy yourself otherwise.you need to learn dietary discipline and because your body still has massive fat stores on which to draw. If you don't lose more weight the following week.your lift will be awesome. most Rampage days consisted of 94% lean meat tacos on low carb shells. you should keep your calories in check until you're starting to see decent progress. but I'd suggest that while you definitely want to make sure you eat a considerable amount of carbs. be prepared for it to suck.
. you can adjust it up. Pop Omega 3s like candy and you're gold.stimulate more fatloss. To give you an idea of how I did this to into single digit bodyfat. Omega 3 fatty acids. and focus on getting lean proteins throughout the day.
Just make sure that the carbs in that fucker are LOW.
. Additionally. Protein-rich foods (i. no Syntha 6. (Sayegh et all. which means eating a lot of protein will make you more alert and energetic. and Pro Blend 55 to good effect. Muscle Infusion.women appear to either have chronically low seratonin and tryptophan levels or are just addicted to high levels of the two chemicals. seratonin reduces anxiety. This is especially true around their period. Monster Milk.
A Note About Women And This Diet Assuming you're a woman or have ever met one. no weight gainers. This may be why men are so ready with solutions to any woman's problems. from which every chick I know suffers.that means no Muscle Milk. you're aware that women regard carbohydrates like the last life boat on the titanic and will maul you like a fucking honey badger if you get between them and their potatoes. and happy to share them until she plants a fucking fork in his eye for doing so. I've used Matrix 5. There's actually a psychochemical reason for this. so it contributes to anxiety suppression as well.
A good blended protein.e. Christie) Guess what kinds of foods stimulate the production of those chemicals? Carbohydrates. and tryptophan is the amino-acid precursor to seratonin.0. the foods women typically ignore for carbohydrate-laden foods) increase dopamine and norepinephrine. at which time the production of both chemicals in the brain is suppressed.
This makes this diet very hard for women to follow.Her craving for carbs was so great.org/nutrition/Met-Obe/Mood-FoodRelationships. Ketogenic Diet. Concepts of Chemical Dependency. while the men are the hunters. Goat Cheese. since it's my experience chicks will consider eating dogshit if it's covered in enough of the right kind of cheese. Harold E. usually then taking it home right away. but that's just speculation. I did a quick google search to see which kinds of cheese might work for this diet. but it'll likely make you miserable for a couple of weeks. dieting for the Not Too Fucking Fat But Not Too Fucking Lean and the Rampage explained fully and completely. The guys on the other hand know what they are after. Thus."(Stanley) If you do decide to try it. Hard Type Brie Cheese Edam Cheese Monterrey Chesse Muenster Cheese Camembert Cheese
Up next. http://www.
. provided you can tolerate the smell. she had to wrap her face in a dirty blanket to restrain herself. Sources: Christie. Macdonald. The gals "shop" which is a trip through the entire store or mall in search of things to buy. Men with high estrogen levels and might have this problem too.This seems to be about as close to beef ribs as you can get in a cheese. They may not actually buy (gather) anything. Mood-Food Relationships.html#b Doweiko. as the female body isn't fertile without a layer of fat. This is shown today in the different ways men and women go about buying things. The reason why I'm including this is because women need a priest qualified for an exorcism and a psychiatrist far more than they need this diet. have at it.Damn near as good for you as Gruyere. I'm making recommendations on macronutrient ratios: Gruyere Cheese. 40g of protein and 42g of fat per cup with <1g carbs Limburger Cheese. I'll say right off I know fuckall about cheese and despise it. Lyle. The original sound guy for the Grateful Dead is apparently 100% carnivorous and had this to say about chicks and keto diets: "The female hormones seem cause a strong craving for carbs. If you want to sit down to a pound of this shit a day. Catherine. Traditionally the women are the gatherers of fruits and (starchy) roots.faqs. I'm not saying you necessarily can't do it. and then seek it out (hunts it down) and buys it.
Diet and Exercise.mit.org/essays1. Sharmen Apt. this approach is going to alter slightly as you get leaner (should you wish to alter it). Hunger: An Unnatural History. Schiff I. Additionally.it crushes damn near anything in its path provided you have someone competent behind the wheel. Owsley. Once I started getting into single digits. and cognitive function in women with premenstrual syndrome. 1995 Oct. Wurtman R. and if you fall into that category stick with the more draconian approach until you hit the next stage of the diet. Part 3.86(4 Pt 1):520-8. http://web. Congratulations.html#anchor496162
Apex Predator Diet.edu/dick/www/pdf/909. I noticed myself getting hungrier and hungrier. and I followed this fairly strictly for about two months.Russell. Wurtman J. The effect of a carbohydrate-rich beverage on mood. and had to start eating more to maintain my bodyweight. As such. I could see two abs clearly and two a bit hazily at the beginning of this diet.You're Getting Less Fat. Sayegh R. Obstet Gynecol. I realize that some of you react like Luddites at a robotics convention when faced with changing a workout or diet if it’s still yielding results.
The Not Too Fucking Fat.
This is what I used when I was between 12% and 8% bodyfat. http://thebear. McDermott J. appetite. I recommend setting a hard start and stop point on the evolution of this phase of the diet to ensure that you make the progress you
. For those of you who have less resolve for sticking with something than a meth addicted four year old white trash kid in the toy department at Wal-Mart. once you get into the single digits (or middle double digits for chicks) you'll find that your metabolism resembles the Israeli Killdozer.pdf Stanley. Spiers P. But Not Too Fucking Lean Approach.
in the evening. This stage is not too much different than the previous one. At some point. try to fit in a protein sparing modified fast (i. 1500-3000 calories of fatty meat. Once you hit single digit bodyfat. in between your Rampage and high-calorie keto days. so as to keep your metabolism stimulated and reap the benefits of alternate-day fasting. you may choose to drop the day of protein sparing modified fasts to ensure you don’t leave weight on the platform on training days and that you continue to make forward progress with your physique. After you’ve made it to single digits. This will help you stabilize your weight as you bring the diet home. which I'd leave on the toilet and chug while peeing) comprised of 40-60 grams of protein. once you hit single digits. Additionally. consume nothing but protein shakes) until you hit single digits.should. you can make this a four day affair. and Thursday: 5-6 protein shakes throughout the day (and one overnight. Monday.e. I recommend adding a smaller second food meal midday.
The Basics of the NTFBNTS Phase
Saturday. except that I recommend only one day of Protein Sparing Modified Fasts and your Rampage day kicks in harder than a teenage erection at a Hustler party.
Wednesday: 5-6 protein shakes throughout the day (and one overnight). preferably on the bone. On two of these four days I typically substitute one shake at lunch with wings or other no-carb meat. On one of these days. I recommend placing this day on Saturday. Tuesday. you’ll get lean enough that you’ll notice a very pronounced loss of aggression in the gym due to those days.
ribs. ribeye. leaving the fattiest bits behind.
. Ensure that you eat two solid food meals on this day. preferably of fattier meat on the bone.think wings. Restrict your meals to 50 grams of carbohydrates or less per meal.
Less calorically dense meat for dinner (t-bone. 5-6 protein shakes throughout the day (and one overnight).(but not no-) carb meals throughout the day. This is to ensure that you’re still cycling your calories. chops.
Friday (Rampage Day): Today is going to be characterized by medium. even if you’re skipping the protein sparing modified fast day.
Sunday: Higher calorie keto day.to low. and keep your fat low to ensure carbohydrate reuptake. Rampage! This is going to be a three hour cheat window that I’ll detail in the next installment. so just bear in mind that your carbohydrates and fat should be inversely proportional at all but the Rampage meal. or NY Strip steak. This is the polar opposite of your typical day. etc.
however. though you might benefit from the following: Avoid doing cardio. Who doesn't understand the proper use of the word "too"? .you cannot sustain high intensity training indefinitely in the total absence of dietary carbohydrates and expect to make continued progress. and at worst. If you’re curious as to why.(Duchaine 132) Since this could lead to muscle loss. at best. I’d avoid it.. and might aid in training and recomposition as a result.(McDonald KD 122) As such. Supplement with Chromium Polynicotinate or Vanadyl Sulfate. Both minerals work to regulate your blood sugar and insulin levels. you need to hit the Rampage once a week to ensure you replenish glycogen stores. During this phase.Rampage like your name is King Kong once a week.. Since this diet is all about being fucking awesome.(McDonald KD 116) Additionally. but based on the emails I get. Consume stimulants. you’ll want to follow the Whiny Bitch permutation of this diet. reduce or eliminate your gains. Don’t be one of those guys. amphetamines have been shown in recent studies to
. a lot of you do some tremendously stupid shit. They’ll fuel your workouts and they help establish and deepen your levels of ketosis. aerobic exercise taxes your anaerobic substrates too heavily. which is forthcoming. You do have some glycogen resynthesis that naturally occurs as a result of weight training. there’s a good reason. Skipping or postponing your Rampage in this stage will. you should be making progress like a fratboy with a sorostitute in his dorm roomyou’re nearly there. make you fucking miserable. For the forty three thousand rugby athletes who’ve emailed me about this diet (sweet fucking Christ a lot of you like wearing striped shirts). you’ll likely find rohipnol unnecessary.Jesus tittyfucking christ.Fratboys.(Duchaine 131) Don’t skip or skimp on your Rampage day. Though utilizing a CKD (Cyclical Ketogenic Diet) as opposed to a TKD should forestall muscle catabolism brought on by high volumes of work in the gym. I cannot imagine a person actually doing so. reducing your potential for awesome is counter-intuitive. Unlike said fratboy. though it’s relatively small.
gin. Dan. garnished with lime. alcohol wise.a detailed description of your Rampage. the NorCal Margarita. Thus. One of the best things you can consume. Lyle. The lime juice blunts insulin release while the tonic water acts as a “non-polar solvent” that delivers the alchol into your system faster. This is. You'll be focused like a pedophile on a preschool playground when you hit the gym. feel free to show up to your local gin bar rocking a monocle and a comically undersized safari outfit to cover all of your bases.(McDonald 115) Alcohol itself gets converted to ketones in the absence of dietary carbohydrates.(Wolff 138) Wolff actually recommends the Crossfitters’ drink of choice.(Ito) Happily for us. moral issues. Thus. etc. Ketogenic Diet. which increases motivation for both physical and mental activities. which makes it a victory no matter what. Opposing Roles of Nucleus Accumbens Core and Shell Dopamine in the Modulation of Limbic Information Processing. Rapid Fat Loss. so feel free to make use of the wonderful bounty that is ephedrine and all of its amphetaminy goodness. while additionally conferring resistance to malaria.
Drink if you want. but it occurred to me as I wrote this that the drink of choice in the period of British Colonialism will do the job just as well. religious issues. Underground Bodyopus. McDonald. 2011 31(16):6001-6007 McDonald. and done to excess will fuck up your gains. but will not fuck up your ketogenesis. Sources: Duchaine. Robb Wolff recommends you drink as early as possible to allow the alcohol to clear your system before bedtime to avoid completely shutting down GH release overnight. definitely help.J Neuroscience. while not necessary on this diet. it can slow fat loss if done to excess. assuming you stick to non-carbohydrate laden alcohol like vodka. For those of you with heart problems.increase the effect of dopamine on your brain. feel free to abstain.
. drinking can actually help you deepen your levels of ketosis. tequila. Everclear. ephedrine is an amphetamine. on this diet is the disgusting old-timey gin and tonic. or simply think you’re better than the rest of us. Though by no means necessary. and generally be more awesome.
Up next. you’ll annoy the holy fuck out of the hipsters drinking that vile bullshit. Additionally. Lyle. of course. Stimulants. Hayen A. find dieting easier. At the very least. Ito R. which means that it won’t fuck up your diet beyond replacing the ketones your body would produce from the conversion of stored bodyfat.
or I swear by all of the gods that I shall reduce this building to rubble. as many breadsticks as you can fit into a garbage bag. lay waste to the surrounding areas. His t-shirt. cloaked in an aura so intense that he barely seemed capable of doing aught but great violence to anything within his reach. "Bring me a pizza adorned with every conceivable type of meat. which threatened to burst like the skin on a sausage left too long on the grill. grew tighter as the eye moved upward until it appeared to be strangling him. As he stepped heavily into the room.Apex Predator Diet. Part 4. You have fifteen minutes to comply. scrawny hipsters. loose at the waist. carry off your women. and every vein stood in stark relief beneath his paper thin skin. and a half gallon of whiskey. the brute made his way to the front of the establishment and spoke. the onlookers noticed that every sinew. every muscle. So Long As Chris Hansen Doesn’t Catch Them First
A hulking figure appeared in the doorway. and drink all of your liquor. Shouldering aside illclad. "
. so tightly was it stretched over his bull-like neck and shoulders.Every Apex Predator Goes On An Occasional Rampage.
as your workouts will suffer and you could lose some of the muscle you've broken your ass inside out to get. you might be inclined to continue to stretch the no-carb phase of this diet to ten to fourteen days. Though you might be thinking that skipping your Rampage day might be a good way to accelerate fat loss. you might stretch your keto runs to acclimatize yourself to the diet and undo the massive damage you've wrecked upon your internal system. As such. as this diet's not about not being fat. it's highly likely that until you engage in a gastronomic catastrophe like the Rampage.
. you're going to need to lift continually heavier weights and get more muscular. which can have some very positive metabolic effects. which you'll likely be in for at least part of the week if you're doing one or more days of Protein Sparing Modified Fasts.Goddamned right. Additionally. and the Rampage is a critical component in that. If you're going to be awesome.
It was.(McDaniel) If you're doing PSMFs and breaking your ass in the gym. clearly. which is understandable. you’re primarily concerned with being less disgusting to look at and touch. however. you're going to be in a hypocaloric state over the balance of the week. especially given the fact that some studies have shown that long-term ketogenic diets inhibit muscle growth when the dieter is in a hypocaloric state. Once you've re-entered the realm of human physiques. That shit simply cannot be allowed to stand. you should rethink that policy. In the initial phase of this diet. this is not so.it's about being fucking awesome. Rampage Day.
and overall recomposition. the Rampage Day confers more benefits than a cattle prod at a school for the mentally retarded.(Westrate) and helps normalize most.Thus.it stimulates your metabolism. strength gains. if not all.”(McDonald RFD 46) You will. of the hormones [involved in] metabolic slowdown: leptin. ghrelin.(Bowden) increases your thyroid. etc. as a day in which you deliberately overeat carbohydrates is utterly necessary for muscular hypertrophy. as you’re hardly out of the water yet. and sex hormones. Essentially. have to do the refeed correctly in order to reap its benefits like a Muslim collecting hymens in Jannah. however. this isn’t going to be a fucking free-for-all day. insulin. the Rampage is a
.(Matsumoto) replenishes your glycogen stores for heavy training. Instead.(Poehlman) provides sundry mental health benefits through a forced break from clean eating. ho wever. The Rampage Day is essential for getting insanely strong and lean. Unless you're where you want to be in terms of bodyfat. adrenal. you should regard a refeed day as sacrosanct.
a 154 lb.combination of a structured refeed (like you’d do for a glycogen supercompensation) and a cheat meal.there are at least two studies that suggest that the body continues to use bodyfat for fuel during the first 24 hours of carbohydrate loading. Best to keep your distance from those motherfuckers and keep that thyroid humming like a chick from the Berkeley School of music giving a blowjob.
On your Rampage Day. you ’ll be well on your way to getting the striated buttocks of which you’ve always dreamed. person should consume 600 grams of total carbohydrates on Rampage Day. rather than the fact that they gave up vertical locomotion for a scooter and some Ho-Ho's ten years ago. fear not . though I prefer to keep myself in a caloric deficit until the cheat window to milk every bit of stimulus I can out of the massive influx of food. meaning you'll burn more fat if you cheat a bit once a week.5 grams per pound of gross bodyweight. you'll need to have a cheat meal (to spike insulin) at least once per week to keep the thyroid functioning normally. you're going to plan on consuming 3. whereas a 200 lb person would consume around 800. Additionally.(Saitoh) Additionally. and lipolytic activity in people who take high carb breaks from high fat diets are actually higher than those who are on a high carbohydrate diet. they invariably claim that their thyroid's at fault.
If you’re still worried that you’ll grow your disgusting fatbody back in your first Rampage.5-4. and haven't even bothered to mourn the fact that they've not seen their genetalia in in 15 years due to their obsession with television game shows and Cheetos. fellow low-carbohydrate dieting advocate.(McDonald KD 135) At least one study has shown that short breaks from high fat diets will not have an adverse effect on lipolytic activity. Thus. so provided you stick to the plan. predators in the wild
. stated that if "you use a keto-diet. The timing of the carbohydrates is not as important as the amount." For anyone who's ever met a grossly obese person. Dave Palumbo.
I found this particularly helpful in the early stages. my body seems primed for the influx of calories in the evening. Is there science to support that? Fuck no. you might want to plan them a bit so you’re shooting for the right carbohydrate levels. but it makes sense. Instead. "Fructose is more lipogenic than glucose or starches. try to restrict them to 50 grams and 100 grams. and usually causes greater elevations in triglycerides and sometimes in cholesterol than other carbohydrates.. This will give you a benchmark and allow you the opportunity to fine tune your intake as you go.
Rapist. You don’t need to walk around with a notepad and calculator all fucking day long. either .invariably have a “marked circadian rhythm” and their hunting motivation is “influenced by the a ctivity of endogenous clocks”(McFarland 463) Though you might be skeptical of the application of this fact to you. science appears to have gained full mount and is currently beating vegans like they're talking shit on a California playground. uric acid. however. like you’re a modern day Neanderthal with an 8 inch boner facing down a wooly mammoth that’s trying to rape your girlfriend. Others of you might want to go my route and keep your carbs under 200 grams for the duration of the day.(Russell 129) Thus. Additionally. humans are universally considered to be apex predators. as it simply replenishes liver stores and can actually be stored as bodyfat. Dietary fructose has resulted in increases in blood pressure.the key to the refeed is how many carbs and which kinds. I’d avoid fruit for the most part. you’ll Rampage as intelligently and aggressively as you should do everything. science does not appear to have their back. If you’re eating either. For the first couple of Rampages. but as I got leaner it went from unnecessary to possibly counterproductive. and lactic acid.it has a nice flow." To add insult to injury. so that no matter how fucking nuts you go come cheat time you cannot overshoot your mark. Thought vegans will scream bloody murder this isn't true.
. rather than the pace at which you eat them. Multiple sources I’ve read virtually scream that you should avoid fructose during glycogen recomposition. which leads me to believe that you’ll utilize the majority of the calories you ingest if your Rampage is synchronous with your largest meal during the week. so it is in our nature to eat in a particular rhythm."(Hallfrisch) Thus. The Minnesota Experiment showed that the utilization of the minimum necessary calories in a refeed will lead to decreased enthusiasm for the diet and training. no matter the macronutrient composition. respectively. This might be why I find this diet so fucking easy to follow. to avoid reducing the efficacy of the refeed. overdoing the sucrose can lead to some being stored as bodyfat.(McDonald RFL 46-7) That’s not to say that you should underdo it. so I’m sticking with it. "added fructose seems to provide little advantage over other caloric sweetners and compares unfavorably to complex carbohydrates in susceptible segments of the population. Additionally.
Additionally. which will likely slow your progress. During the cheat window. though as you get leaner.
I usually choose to Rampage at night. His contention is that during these structured refeeds.it's a matter of pure biology."(McDonald. I've read the same shit. you should definitely not "use the concept as an excuse to eat yourself sick or eat three times what you’d normally eat. There's no metabolic reasoning for grazing. and will instead rely on a single 3 hour cheat window on the heels of the aforementioned carbohydrate refeed. at the beginning of your diet. For those of you who are about to throw Lyle McDonald in my face.The Rampage Itself
In the past. I covered cheat windows fairly in-depth and mentioned that there are a couple of ways to skin this proverbial cat. you can moderate future Rampages to forestall that slowdown. the less you can consume in three hours.the farther you get in a given diet. The Rampage will utilize none of those. 34) I'll tell you this from experience. relax. you're going to naturally restrict yourself on your cheats to prevent any backsliding. I don't care.it's just what I like to do. or veins you never thought you'd ever see. you'll be able to eat more during your cheats. however. as I've shrunken my stomach and haven't got any interest in putting myself in physical pain during my weekly three hour holiday. I usually pick foods on which I can graze.
The night is a very dark time for me. once start seeing definition you'd never seen before. I encourage you to eat like you're a midwestern housewife at an all-you-can-eat buffet and gorge yourself. Should you notice this. at least until you've stayed lean for a considerable period of time and find yourself nearly insane with hunger by Friday night. From a insulin standpoint this is probably not ideal. you'll notice you can get away with a lot more in the way of craziness and lapses. Thus. There's not enough of a difference in hormone levels between
. but from a lifestyle standpoint.
There is no reason for this picture other than its existence. and my mom had to clean the bathroom after. so I don't cheat pre-workout.
. Anytime I've tried to schedule a cheat meal early in a day and train later. and I spend the majority of the time acting like I've got some horrible stomach flu. Some nutritionists believe that pre-workout is the best time for a scheduled cheat window. as I passed out with my head hanging over the toilet. and I find that it's awesome to go to bed full to bursting and have the night to digest and bomb out my place in peace. I don't wish to repeat that event.morning and night to justify worrying about my insulin levels. I chose wrong once. This has made Mother's Day expensive since I was 6. rather than force myself to eat a meal when it's inconvenient. which is reason enough. shit covering every square inch of the bathroom. pants around my ankles. I find that my lift's a disaster. The kind of flu wherein you know you're going to paint the bathroom one color or another because everything wants out all at once. however.
It increases your thermogenesis anyway.don't include these feeding frenzies if you're not already lean. that means. We'll call it 25-27%. your body's going to have something to say about what you're eating. For girls. you don't deserve them from a mental standpoint and cannot really utilize them from a metabolic one. this means under 15%. As such.. Additionally. you'd be wise to steer clear until you can see some abs. during. increasing the positive effects of that meal and hopefully negating any of the negative ones. and keep you from smelling like you've shit them.. limit yourself a bit in your Rampage. monkey with the timing.otherwise. but keep the fats below 25% of your total calories while doing so. and after. duration. they'll help. it'll increase the absorption of the nutrients you'd so rudely and crudely stuffed down your ravenous gullet. If you're a fatass. maybe. Should you find yourself in the aforementioned fatass category. or they're actually hurting.eye on the fucking prize. have at it. Make sure you get your carbs.Before. Remember. If you can see abs. and what you're actually eating.. For guys. If you've been eating clean. Tomorrow we Rampage. wait until you can. Lastly.. Digestive enzymes. if you find that cheat meals are either not helping. This should prevent any non-alcohol-related pants-shitting.you've been on a years-long Rampage and it's high time you exercised some self control. but "ephedrine alone can increase the thermic effect of a meal by 30%"(Berardi). make sure you whack that back prior to the initiation of your feeding frenzy to ensure that you're getting the optimal metabolic response to your overfeeding. As such. whatever the female equivalent of 15% is. Trust me. Kill a couple of bags of Baked Lays and hit up Fuddruckers for a couple of Buffalo Burgers. The rest of you. get ready. for you fatties. and it's going to let everyone in the room know what it thinks about it.Two supplements that will increase the effectiveness of your cheat meal are: ECA stack. tops.
One last word on this.
McDonald. et al.I think it's cool to drink DUTCH beer on St. Muscular Development. Rob. Lyle. 4:2652-2660.35(1):30-6. Faigin." http://www. 1990. Metabolism 1986 Jan.10(1):16-27. Taylorsville: McDonald.html Bowden VL and McMurray RG. Genotype dependency of the thermic effect of a meal and associated hormonal changes following short-term overfeeding. et al. et al.ironmagazine.rxmuscle. Comparison of thermogenic sympathetic response to food intake between obese and non-obese young women. McDonald. "Q&A with Dave Palumbo. p.
. Palumbo. "Q & A with John Berardi. 2000. Patrick. Matsumoto T. A Steroid for Flu Prevention. Rensing NR. David. Cedar Mountain: Extique." Iron Magazine. Lyle. Patty's provided it's served correctly. http://www. John. Obes Res 2001 Feb. Natural Hormonal Enhancement. 2005. Berardi. Effects of training status on the metabolic responses to high carbohydrate and high fat meals. FASEB. Hallfrisch J. 2/10/10. e7-11. Ketogenic Dieting. A Guide to Flexible Dieting. Int J Sport Nutr Exerc Metab. Metabolic effects of dietary fructose.9(2):78-85 McDaniel SS.com/article466.52:3(30).
Sources: Arnold. 276. Epilepsis 2011.html Poehlman ET. Lyle. McDonald. Rapid Fat Loss. 2000 Mar.com/articles/qadave/590-qaawith-dave-palumbo-august-6-2009.
27 (4): 682-5. Trafford: Pocatello.
Apex Predator Diet If You're Lean As Shit
. Tagami K. 1990. Effects of shortterm dietary change from high fat to high carbohydrate diets on the storage and utilization of glycogen and triacylglycerol in untrained rats. and Masashige Suzuki. Matsuo T. EUR J APP PHYS OCC PHYS. 2007. Dec. Chang K. Metabolism. AL Clin Exper Res. The effects of short-term carbohydrate overfeeding and prior exercise on resting metabolic rate and diet-induced thermogenesis. Warren. Westrate JA. Tokuyama K. Hautvast JG.Saitoh S. Willey. Better Than Steroids.39(12):1232-9. 74 (1-2):13-22 Sarkola T. Testosterone increases in men after a low dose of alcohol. Ericksson TJP.
I encourage you to explore your inner Nikola Tesla and get as mad scientist as you can with both diet and training. As such. which affords you a tremendous amount of leeway with your diet. By the time you hit 8% bodyfat. awesome. That's how John Mayer would say it. You should now be at or under 8% bodyfat. and you should be feeling like you can eat lightning and shit thunder at this point. though you can have the occasional dalliance. you'll know exactly how your body responds to both diet and exercise. however. officially. bear this in mind. your body looks like a Rand McNalley map due to your incredible vascularity. your metabolism should be wearing a pvc outfit and holding a cat o' nine tails tipped with metal rings. Assuming you had to work to get here. but just remember that until you stay lean for a
. it'll have take you some time to get to this point.
I'm not satisfied until every vein is forced up against my skin. they carry blood all over my bahday. Look how vascular I am Brian. Before you head for the all-you-can-eat pizza buffet. because it's dominant as hell and has made your bodyfat into its snivelling sissy bitch. but rather a way to lean out while getting bigger and stronger all at the same time. I've got veins. Bahday. provided you're not bereft of muscle mass.this diet's not a quick-fix or crash diet. so your abs are standing out in stark relief. sticking to the Apex Predator Diet is a good idea.If you're following the Apex Predator Diet. As such. it's highly likely that you didn't start out ridiculously lean. You are.you'll never be so awesome that you can outtrain a shitty diet. If there's one thing women love it's a vascular man. As always.
wherein you're going to try to maximize your caloric intake while remaining super lean. Your stomach will growl its fucking ass off all day if you try a PSMF. you have no working taste buds. so have a coke and smile and shut the fuck up about it.considerable period of time. and you will be miserable in the gym. nothing fucking is. if you spent the last 10 years eating butter sandwiches and appeared to be one box of Milk Duds away from purchasing a rascal to get you hither and thither. You'll find that you'll naturally cycle your calories. your body is going to attempt to return to whatever your previous fat setpoint is. When
. so dieting shouldn't be all that difficult for you anyway. and your body is going to loudly let you know what it needs when it needs it. as your ghrelin and leptin production will be optimized at this point. Though it's not as simple as most would like. if you like Milk Duds. so you'll likely drop those days. take the following with a grain of salt. Candied gastronomic atrocities aside. the Apex Predator Diet will become for most of you a delicate balancing act. They'll be replaced by the regular Apex Predator days from earlier phases of the diet. Thus. Additionally. wherein you drink shakes until your final evening meal.
Got the coke and the smile covered.
ferocity and overall sentment.I would use a combination of the mirror and your general level of enthusiasm for the gym as a guage. As such. 1 medium sized meal midday (I shoot for 600-800 calories in the form of wings. generally. As such. Saturday and Sunday 5-6 protein shakes evenly spaced throughout the day consisting of 40-60 grams of protein and less than 10 grams of carbs. As to when you'll want to do this. If you find yourself incredibly burned out. a second carbup might be the boost you need. although I'll substitute other meats as well. On those weeks. it's tough to live on protein shakes and nothing more. Supercompensations should only be used sparingly. Make Saturday more of a medium carb. as there's only a small amount of glycogen resynthesis that occurs in the second 24 hours of carb loading. Alternate Saturday At times.
Friday Rampage Day. as frequent use reduces their efficacy.your metabolism resembles nothing more than Slayer's War Zone in speed.Go here for details. you're going to find both your enthusiasm and your energy waning for continued ketogenesis. it's entirely up to you.Thursday. I would not make a habit of utilizing the moderate carb Saturdays on a frequent basis. 1 large evening meal of 2000-4000 calories in the form of (preferably bone-in) meat. Let your hunger levels dictate the size. your weekly diet will start to look much more like this: Monday .(Zatsiorsky 13) Additionally.(McDonald 132-3)
It's Time To Take A Vacation
. you should keep carbohydrate levels at or below 2 grams per pound of bodyweight on Saturdays. low to moderate fat. high protein day than a Rampage. and there's the potential to regain some of the fat you lost during the week. It's important to remember that these carbohydrate refeeds are not supercompensations. push hard to make it to Fridaywith the knowledge taht you're going to carry your carbup over onto Saturday.
. Ketogenic Diet. pastoral ancestors. Lyle. whenever they succeeded in killing an animal. and in some cases will break you out of a plateau. I'd suggest you undereat a bit in the week prior to the overfeed to accelerate fatloss. don't abuse the vacation and aren't completely ridiculous about it.wordpress. once you'e lean. Additionally. I would suggest they be limited to 4 or 5 days and occur on non-consecutive months. Hormonal response to overfeeding. At other times. Nitrogen Balance Studies in Humans: Long-Term Effect of High Nitrogen Intake on Nitrogen Accretion. they lived on a low-calorie diet. Margen S. you can get away with quite a few dietary shenanigans. but one study showed that a three week period of overeating resulted in mass gain that was nearly evenly split between fat and muscle. According to Torbjorn Akerfeldt. Oddoye) Thus. the Apex Predator Diet for Whiny Bitches and the innumerable rugby players who email me about this diet. Provided you jump right back into the Apex Predator diet. “Torbjorn Akerfeldt interviewed by Bill Phillips – Part I" http://myoblast. protein retention after the overfeeding was increased. our "genes have not evolved much during the last 100. you'll get a consistent carryover of the rebound you get from your Rampage Day into multiple days. Brown MR.Another massive and awesome benefit of breaking your ass to get this lean is the fact that short dietary vacations don't do much harm. Bill. Vladimir. thus. and are generally the result of a longweekend vacation or something similar. when they had bad luck hunting and a crop failed. Am J Clin Nutr 1989 49: 4 608-611. Sources: Forbes GB. more recently.(Forbes. You could try planning them if you wanted. Welle SL.000 years. 1979 109: 3 363-377. and Underwood LE. and the body was more anabolic. Phillips. and an increase in nitrogen retention that persisted even after the diet returned to normal. motherfucker.
Eat up. and if you chose to do so. Science and Practice of Strength Training. keep your training up. who. Up next. Oddoye EA. I will generally not take this past 5 days or so. J. McDonald. they are still developed for our hunter/gatherer and. lived on meat for a week or two.com/2010/02/02/abcde-anabolic-burst-cycling-of-diet-and-exercisetorbjorn-akerfeldt/ Zatsiorsky."(Phillips) Basically. Nutr. Personally. if you diet hard and undereat a bit. I don't plan these. They just sort of happen. This selective pressure gave man adipose tissue with almost unlimited storage capacity and a very adaptive metabolism to cope with periods of different diets.
When you're lifting.Apex Predator Diet For Athletes and Italians (APD + Carbs)
When I first posted about my concept for the Apex Predator Diet. beast of all beasts.and post. As I've stated more than once before. For every person who states that pre. but rather that their combined importance is still far less than that of the workout itself. however. that there's no benefit to be gained from either. peri-.
. and a 430 push jerk) at the same weight in weightlifting.
As for the pre. making a fucking production of making a shake midworkout and getting in my fucking way when I'm trying to get water in between sets. 340 snatch.people who have no fucking clue what a real workout is. a sport for which he really didn't train and rarely competed. probably duped into thinking that shit is of critical importance through the constant barrage of marketing that pervades every corner of life. so I'll be happy to impart a bit of knowledge on the subject of pre.and post-workout nutrition guys. and a cock to slap across your lips. clad in whatever the trendy workout gear of the moment is.
Jon Cole. they're certainly a lesser form of evil. you should be concerned with weights. not Biotest supplements and waxy maize. and post-workout carbohydrates. First man to squat 900.if you're focused with laser-like intensity on your mid-workout nutrition. you're a fucking bitch. I received a spate of emails asking me about pre-. That's not to say. This man was wildly unconcerned with his peri-workout nutrition. I've got 100 people to name who did it without either. It's like a leper colony appealing to the UN for condoms and zit cream. and an unreal 1200 total (430 press. Given the fact that you're reading this. That's right. it's highly likely that you know this. People obsessed with peri-workout nutrition come in exactly one form.and post-workout nutrition is of critical importance if you want to gain mass and strength. I think that the current infatuation with those three facets of one's nutrition are perhaps the most absurdly overblown distraction from critical points of training and nutrition one could have.workout carbohydrate meals and their utility in the Apex Predator Diet.
At the time.
As I mentioned in the ATA about the diet. or Mixed types. I've tried to do a fair amount of the legwork for you. It's possible to transition from one to the other. Carb. I'll reassert my support for the consumption of stimulants.That stated. Once more. I personally have followed a ketogenic diet while wrestling and found I had no problem with energy provided that I kept my calories relatively high. I was wrestling at 134 pounds and my diet consisted. so I really didn't consume much in the way of supplements outside of my favorite ephedrine-filled supplements ever. they had so much caffeine and ephedrine in them that meth addicts were scared to take them. as I recall. At that time. Doing so would generally necessitate a fair amount of research. One concern some people have had with the Apex Predator Diet is that they experience a tremendous amount of lethargy a couple of days into the low carbohydrate phase of the APD. Given the amazing array of biochemical makeups one could have.the body often requires at least a two week acclimation period to wean athletes off their carbohydrate diet.I've never suggested that anything I do is "one size fits all. and his study uncovered exactly what Duchaine and McDonald alluded to. they're not necessary. this should come as no surprise. in addition to the very occasional protein shake." In my still unfinished Metabolic Typing series. just as the inclusion of carbohydrates might be if you're not as genetically well-suited to ketogenic dieting as I am. I hadn't really jumped onto the supplementation bandwagon. but they're helpful. Metaform Heat. Both of them tasted like fruit flavored cat shit. As such. but the current trend is to divide people into Protein. An interesting study by Stephen Phinney examined the initial investigations into ketogenic diets for endurance energy.Metaform Heat and Ultimate Orange. your "carb crash" might be mitigated by the gradual transition. of pork sausage patties for breakfast and about a dozen hamburger patties throughout the rest of the day. according to some authors.
Tinkering with the Apex Predator Diet
I've stated time and time again that it's imperative that you experiment with anything and everything you try in order to maximize your personal benefit. how I long for thee.(Phinney) Thus. but give my penchant for research. especially for those of you who need extra energy for running around and the like. Lyle McDonald and Dan Duchaine both suggested the use of an Isocaloric diet if one is shifting from a traditional high carb. For those of you too young to know about either of these supplements. I'll address the athletes who've expressed their concerns about consuming a ketogenic diet while participating in a sport that involved more than simply grunting and picking up heavy shit. low fat diet into a ketogenic diet. Something like
. so making that attempt might be worthwhile. I outlined various metabolic typing methodologies. but they got you fucking going.
carbohydrates are the fare of plebians and slaves.
A Historical Aside
Before you delve into the following bits about the utilization of carbohydrates to spur greater athletic performance. which he's clearly done. championing animal husbandry and looking down upon agrarian societies as prey. and you might experience the crash Phinney noted. Tacitus noted that "Feasts and entertainments. might not be enough to complete the transition. Luckily for me.the Huns. For those of you who aren't.to allow one to shed fat while gaining muscle and strength. according to Phinney. The peoples considered to be the scourges of Europe were always nomads. humans were larger and more muscular in the paleolithic era than the neolithic.
Efferding rocks a fairly unique diet of 50% fat. which. Put another way. of course. though
. and those peoples credited with being the strongest and most muscular in recorded history were all nearly entirely carnivorous. the entire purpose of the Apex Predator Diet. however.a quick study of the entirety of human history will lead to one inevitable conclusion. 23% carbs. The history of agriculture is essentially the history of human collectives in areas of high population densities. A month of Zone Dieting. Humans do not require carbohydrates to perform at a high level. Mongols. is to determine what works best for you. As I've shown before. I'm well-suited to ketogenic dieting. as crops were grown to feed the menial workers cheaply and to keep them alive while they built absurd buildings like ziggurats and pyramids. Goths. The Inuit. while other authors have suggested taht fat could be decreased and carbs could be increased accordingly.the Zone Diet might help people who would be considered Carb-Types according to a Metabolic Typing test transition to a Protein Type. and 27% protein. or feel as though you need more quick energy to facilitate sporting competition or just to fuel your workouts. dealt with energy lags by greatly increasing their consumption of fat and decreasing their protein intake accordingly. then. The key. I'll go ahead and make a quick aside. It's all about finding your person sweet spot.carbohydrates provide a cheap. Scythians and Sarmatians all ate similar diets that consisted of little more than meat and milk. for instance. That is. easy way to feed a large population in a small area. there is hope for you yet. Of the Goths.
are their only pay. they were generally described in accounts by ancient authors as huge framed. and drank mare's milk and horse blood to supplement their nutrition. screaming maniacally. his skull might receive a special treatment: sawn through below the eyes. broad shouldered. The means of this bounty come from war and rapine.it enabled them to conquer vast territories while constantly outnumbered. Jordanes. the concoction was imbibed by the Scythian chieftain.inelegant.(Tacitus. This diet hardly hamstrung them. The Huns and the Mongols took this even further. Not surprisingly.(Turnbull 30)
“looming on horseback 8 ft above the ground. for Scythian warriors regularly beheaded their enemies and sometimes even skinned them whole. and fueled legends of their incredible ferocity. are plentifully furnished. Nor were such fears unwarranted. were drenched in blood: sometimes these drinking vessels were filled with enemy blood. rather than those who rode into battle. eating little more than horse and game meat. Scythian ceremonies especially royal funerals. they must have seemed the very embodiment of horror to those who had to stand and fight them. Gladiators in the Roman era were generally captives obtained from battles with neighboring tribes. mixed wine and after arrowheads were dipped into it. it would be cleaned and painstakingly fashioned into richly appointed drinking vessel. Turnbull) and were
."(Mann 4) Contrast these diets of these lean."(Tacitus) Though the latter two tribes eventually adopted agriculture. and wild eyed. mean killing machines with that of the gladiators. If an enemy were known personally. all of whom generally subsisted on meat. they actually think it tame and stupid to acquire by the sweat of toil what they might win by their blood. Nay. As such. muscular. capable of unleashing repetitive and deadly fights of triple-edged arrows. Nor are they as easily persuaded to plough the earth and to wait for the year's produce as to challenge an enemy and earn the honour of wounds. their agricultural products were the fare of those who remained behind with the villages.
Were I to do so. was designed for survival in the arena. The aforementioned study by Phinney cited two still-unrefuted studies in which endurance athletes were switched to a ketogenic diet. and but are they necessary for maintaining cardiovascular endurance? Fucking nope. Neither group consumed supplementary calories. Thus. you might consider altering your macronutrient profile simply by adjusting your fat intake prior to attempting the inclusion of carbs. and not because the gladiators needed the extra energy.' Not only would a lean gladiator have been dead meat. however. Once placed into the arena. but rather increased their fat intake to accommodate their increased energy needs. "It doesn't hurt much. and it looks great for the spectators." Grossschmidt explains. Consuming a lot of simple carbohydrates. I'd consider adding heavy cream to my protein shakes and possibly rubbing my ribs with olive oil. it seems.
So. their performance improved considerably after their acclimatization period." he adds. I can fight on. and legumes. their diet was changed to a nearly vegetarian diet. such as barley. "A fat cushion protects you from cut wounds and shields nerves and blood vessels in a fight. he would have made for a bad show. like beans. Gladiators. high carbohydrate diets are awesome for getting fat. Packing in the carbs also packed on the pounds.chosen to be warriors for their stature and ferocity. In both studies. 'If I get wounded but just in the fatty layer. were fat." says Grossschmidt. "The vegetarian diet had nothing to do with poverty or animal rights. Surface wounds "look more spectacular. 'Gladiators needed subcutaneous fat.
so that it lowered the fats somewhat and increased the carbohydrates. of course.(ADFP 21) Ol' Mauro claims that the timing of one's carbohydrates is fairly insignificant. This would.Oil makes delicious things deliciouser. Bob Sapp. In the Anabolic Diet. According o McDonald. he recommends that one complete at least the initial 10-14 day keto run and then begin experimenting with increases in their carbohydrate levels until an optimal balance between performance and body recomposition is struck.
Upping Your Carbs Pre. so experimentation is absolutely critical. in the Anabolic Solution for Powerlifters. As such. would necessitate a concordant drop in fat intake.5-1gram of carbohydrates per pound of bodyweight a day. Mauro Di Pasquale mentions that certain people will have a tremendous amount of difficulty maintaining progress on a ketogenic diet consisting of 30 grams of carbohydrate a day.don't just decide what you need at the outset. Bob Sapp 11) He did mention.(ASBB 70) Thus. there's always upping your carbs. for a total carbohydrate intake of . he tailored a diet for Gozilla's second cousin on the black side of the family. he recommends eating 50-100 grams of carbohydrates postworkout. but does note that eating pre-workout carbohydrates will decrease IGF-1 and GH. that people who are excellent fat oxidizers (like myself) can easily train on 20 grams of carbohydrates a day. Lyle McDonald's Targeted Ketogenic Diet is actually based on the utilization of mostly pre-workout carbohydrates. as the goal is to replenish muscular glycogen stores rather than the glycogen stores of the liver. pre-workout carbohydrates will likely not affect either your insulin
. of course.and Post Workout
If you're not interested n increasing your fat intake or have already tried it and found it didn't do what you'd wanted. and claims that the type of carbohydrate and the glycemic index thereof is insignificant. still preclude the use of fructose. which he feels are necessary to fuel high intensity exercise. He recommends 25-50 grams of carbohydrate pre-workout. however.(Di Pasquale. Following this line of thought. This.
On the flip side of the coin.
they're basically 100% dextrose: no sucrose or HFCS. Conversely. and are thus fair game for just about everyone.. whereupon your liver will suck up some of the protein and convert it via gluconeogenesis. Reasoning: the protein causes some insulin release. so he encourages experimentation with those. Too much. Stanton does a bunch of wacky shit outdoors that I'm inclined to call cardio. causes a bit of extra insulin release which will help drive protein into muscles. If you're unfamiliar with his stuff.(Ketogenic Diet 125)
As for the type of carbohydrates. no good. (Note that "weight gainer" shakes have an assload of sugar because it's cheaper than protein. every few hours. And it includes whatever sugar's already in your protein powder. post workout carbohydrates may negatively affect ketosis. and flavoring. I'm working on about a 4:1 protein/glucose ratio. He did. which (if the protein is eaten solo) requires some glucose to be released from the liver in order to maintain blood sugar levels. So my routine during protein loading days is: glass of unflavored whey isolate + 4-5 Bottle Caps. with a couple of his own variations: "Here's an advanced-level Predator Diet variant: you may get more mileage out of your protein shake if you eat several grams of dextrose with it.levels nor your ketosis (though they might throw you out of ketosis for the duration of your workout). but he insists it's just "doing epic shit outdoors". who told me that he's been using a modified version of the APD for a while with great success. Then your liver will signal "NEED MORE GLUCOSE" and there will be a cortisol spike. Also cortisol is catabolic. like climbing mountains while fasted and all sorts of other shit that doesn't involve picking things up and putting them down. but that's a guess and open to refinement. Believe it or not.but the easier way is to just eat a few Bottle Caps or Sweet Tarts candies.. recently start lifting and noted the APD is the shit. and as a bonus. I have a suggestion from novelist and paleo internet guru J. they're just dextrose. however. maltodextrin. Note: add Runts and Spree to the list of "glucose with impurities": like Bottle Caps and Sweet Tarts. Stanton.) You can buy a big bag of dextrose at the brewery supply store."(Stanton)
. So the additional dextrose basically gives the inevitable insulin something to chew on.
archaeology. Jordanes. there's a bit of debate on the optimal timing of one's carbs if you're adding them to the Apex Predator Diet. Mauro Di Pasquale: 2002. Published as pdf. Lyle. http://www. Mongol Warrior 1200-1350. and it's likely you don't either. Stephen and Wayne Reynolds. http://www.com/showthread. but if you feel you need them. Ketogenic Diet. 2005. Ketogenic diets and physical performance. there are methods to try.bodybuilding. McDonald.the baddest motheruckers ever to walk the Earth didn't need bread to help them stomp the piss out of a bunch of bagel-chomping motherfuckers. Di Pasquale. The Life and Times of Pakher Singh Gill. Archaeology.nutritionandmetabolism. Mann.php?t=138848513&page=1 Curry.com. Experimentation is the name of the game. Germania. Stephen D. Turnbull. Mauro Di Pasquale: 2002. An account of the person of Attila. 1998 Phinney. Bob Sapp (The Beast) Training and Nutrition Secrets. Di Pasquale. Mauro.com/content/1/1/2 Tacitus. Oxford: Osprey Publishing. Anabolic Diet. Pittsburgh: Dorrance Publishing. however.The Gist
As you can see. Mauro. Anabolic Solution for Powerlifters. Mauro. Nirmil. Sources: Bodybuilding. Di Pasquale.org/0811/abstracts/gladiator. The gladiator diet. Nut Metab 2004. Anabolic Solution for Bodybuilders. 1:2.html Di Pasquale. Stan Efferding 6500 calories diet. so get out your chemistry set and make something fucking awesome happen. Mauro. http://forum. Andrew. Just remember. 2003
Blinded by an endless spate of fad diets. drunk out of their skulls. as the title usually pops out of my fingers simultaneously with the idea for the article. immersed in endless debates about nutrition and buried in mounds of research conducted by people who have no understanding of weightlifting outside of theory. who could easily outlift 85% of message board posters simply because he's a fucking man with full grown testicles and a modicum of personal pride. The title for this post eluded me.Stew-Roids Like A Muthafucka
It's rare that I have an issue titling a post. unwashed child molester. white collar father. because holy shit. Western lifters are fucking retarded. and in the US in particular without a traditional ethnic diet. LOTS OF DRUGS". chasing the last remaining child through a McDonald's Playland with a leaky bag of opiate laced candy with ten minutes left before the end of the world. because they're giant retarded vaginas with less understanding of what it takes to get strong than my 75 year old ice cream-obsessed. rocking a turgid 4" hard on. staring wistfully across a small strait filled with piranhas and sharks at a party island replete with lifters pushing weights of which we can only dream. we're left standing on a desert island with a vile protein shake in hand.
. however. Westerners Are All Retarded". and eating delicious foods. because hilarity usually comes fairly easy to me. and I know exactly what it is this article is to be. the only answer is "DRUGS. as if I were an obese. For the kids on message boards with sub 315 squats. This is odd. mustachoied. and yet the best I can come up with is "Holy Shit.
The missing element in English speaking countries isn't drugs.
. that's not it either. and this is not a joke. Instead. That is the problem.we are not eating enough stew. the missing element is the paucity of giant iron kettles constantly filled with stews that are consumed in massive quantities by men who could not fit into their girlfriends' jeans. and though it's partially related to work ethic.
Hungarians. Most of the meals cooked in the home start with meat-rich soup followed by thick stews made with beans and minced meat. Iranians. per capita. If you're unaware. but science says "so what?".8 lbs. in spite of the fact that they live in a tiny. Icelanders. let's run down a quick list of people who traditionally eat stew and their concomitant skill at strength sports: Russians and Ukranians.
For those of you with short attention spans. Yes. Like their former Eastern bloc comrades. and have wiped the mats with foreign wrestlers since the dawn of man. Iceland has long been renown for its strongmen. which means that that in contest shape they'd be stepping onto the bodybuilding stage at 307.powered by a hatred of capitalism and copious amounts of borscht. They eat stew by the bucketful. they have a disproportionately massive number of Olympic medals in weightlifting and wrestling.David Rigert. they're slurping down wheelbarrows full of stews called moussaka and kavarma 24/7/365. Unlike the Indians. poor country whose only traditional export is humongous mustaches. so they've been able to keep dominating strength sports while the Indians have languished in estrogen-fueled vegetarian weakness. dour. they never gave up on a meat-heavy diet. Hungary has 20 medals in weightlifting and a shitload in wrestling. Chinese. Though you don't think of Hungary when you think of strength sports.
. The average sumo carries only 26% bodyfat. and have an incredibly long and rich history of strongman and wrestling training called varzesh e bastani that literally could not have existed in a place wherein the diet wasn't centered around their traditional fare. landlocked. in spite of the fact that they have fewer people in their country than live in Paris. Bulgarians have. cold. and they probably just recycle their trophies and medals in weightlifting at this point because they've got nowhere to store the fucking things. All those motherfuckers do is eat stew and drink beer when they're not training. For a small country. Turks. all of whom credit their disgusting fish stew as being the secret of their success. Their secret? Goulash by the bucket. they're fat. and they're working over the lighter weight classes in Oly lifting like they're mini Mike Tysons hanging beatings on Robin Givens lookalikes. Though neither soup nor stew is a mainstay of the traditional Chinese diet. Bulgarians. and they average 412 lbs at 6'2". Chinese weightlifters eat loads a heavy soup made of chicken and pork ribs. because sumo wrestlers carry more lean body mass than bodybuilders (Kondo). Sumo Wrestlers. Persian traditional cuisine is pretty much just kebebs and stew (khoresht) with a variety of breads and rice. more trophies in Olympic weightlifting than any other country in history. the Turks always do well in Olympic weightlifting.
my contention here is likely being viewed with no small amount of skepticism. Prepare yourselves for a fact dump that makes your typical deuce dropping in German scat porn seem positively reserved by comparison. As such. and it's never been said that any phenomenal American athlete credited stew with their success.I realize that due to the fact that no renown author has written at length about the utility of stew. As such. my theory begs more investigation. because nowhere are people more lemming-like than in Western strength sports. stew could not possible be in vogue.
. No bodybuilder has ever touted the benefits of stew.
The Scythians. The reasons behind stewing are simple: none of the nutrients generally lost in drippings from roasting or in the water from boiling are discarded. one neighboring tribe to the Scythians known as the Issedones would walk their elderly men right into a crock pot and cook them up. and would stew their food whenever they weren't sewing their enemies' scalps into horse blankets and capes. likely due to the fact that stewing is a very simple way to cook a wide variety of foods. and is perhaps the best method of retaining as much nutrition in the cooked foods as possible. or any other sacrificial beast.
. you end up eating far more of them in stews than you would otherwise. death dealing superhumans who dominated the Russian steppes for centuries were huge fans of stewing. they're either cooked right back into the meat or remain intact in the broth. meat loses less weight by being stewed than if cooked by any other method. mix[ing] water with it. the Scythians were known to cook their food by "put[ting] the flesh into an animal's paunch." (Wiki) Ever fans of stewing. for instance) for those of us who view vegetables as a necessary but horrible evil.Stewed foods are probably as old as pottery. Motherfuckers back in the day knew how to throw a fucking party. As ingenious as they were pants-shittingly brutal. and boil[ it like that over the bone fire. and the paunch easily contains all the meat once it has been stripped off. a tribe of man-eating.instead. stews can be easily kept hot and reheated. making it far more digestible (hydrolyzed whey is denatured. stewing denatures protein. acrylamides (cancer-causing agents in starchy foods) are not formed in stewing. In this way an ox. The bones burn very well. then gild their skullcaps and use them as drinking vessels. is ingeniously made to boil itself.
. "History has taught us how to best prepare beef. fish. grans and beans all together in one pot. Ancient Romans cooked protein foods in broth.there is a reason the greatest military of the ancient world cooked the way they did.As Ori Hofmekler states. he has a point.
The popular practice today of barbecuing or grilling meat. which caramelizes or burns its surface. They often mixed fish or meat with veggies.it worked. While Ori might not understand that denaturing protein is often actually a good thing. stew is the balls. denatures the protein and creates toxins that are widely believed to be carcinogenic"(Hofmekler 73). and fowl. and it provided the army with the best nutrition possible to ensure victory on the battlefield.
here's a recipe:
. Icelandic strongmen eat kjotsupafor before. cabbage.Beyond the above list. If you're curious how it's made. and are second in the world for males under the age of twenty. for instance.history has shown that the biggest and strongest people on Earth eat stew with more alacrity than a dog shows when drinking from the toilet. cervixdisplacing. there is one other reason that you should be eating a wheelbarrow full of stew daily.a traditional lamb soup made of fatty lamb. leeks. carrot. celery. These gigantic motherfuckers buck the trend of small bodies leading to long life. Stew isn't just food. the example of Icelandic strongmen. and a fistful of rice. rutabaga. Take. and claim that this was the stew that made their Viking ancestors the skull-smashing. Their secret? A stew called kjotsupafor. and up to six times per day to fuel their training (Bourdain). onion. Icelandic strongmen credit this stew single-handedly with their size and strength. as the Icelanders are second only to the Japanese in terms of longevity. during.it's stew-roids. Currently. and after training. monastery-burning behemoths they were.
rutabaga. dried thyme 1/2 tsp. covered. dried oregano 1/2 cabbage. chop meat coarsely. Add the sliced onion to the pot and sauté very lightly (about 1 minute). bringing the soup to a low boil. Remove meat and bones from pot. then pour in the brown rice and water.2 Tbsp. cover pot. scrubbed well and diced into uniform 1/2" pieces (see alternative note below) In a large pot or dutch oven. and diced potatoes. Add the lamb pieces and brown on all sides. carrots. Reduce heat to medium. Add cabbage. finely chopped garlic 3 pounds lamb. for an additional 20 minutes. and cook for 40 minutes. briefly sauté the garlic in the olive oil for 1-2 minutes over medium heat (do not brown). Warm for an additional 5 minutes. (Alternatively. allow to boil for 5 minutes. skimming away the froth as it rises. Raise heat to high. uniformly diced 1 cup cauliflower florets (optional) 4 potatoes. sliced 1/3 cup brown rice (traditionalists use rolled oats as an alternative) 6 cups water 1/2 tsp. stir in dried thyme and oregano. then return. Cook. on the bone (thick chops or shoulder … whatever is cheapest!) 1 medium onion. roughly chopped 3 carrots. diced into 1/2" pieces 1/2 rutabaga. cauliflower (if using). some Icelanders will remove the lamb and potatoes from the pot and
. olive oil 1 tsp. or until vegetables are fork-tender.
Yield: 6-8 servings of kjötsúpa. One bowl of kjötsúpa yields the following nutrition:
. chop the potatoes into larger.serve these on a plate. 1" chunks). separately from the soup. If presenting the meal this way.
Despite that fact. Actually. and are the one fucking asshole on Earth who thinks Deadliest Warrior got it right when they stated a viking would lose 522 out of 1000 fights to a samurai. We can get past that. Let's look past the fact that your parents hate you and want you out of their basement. and if you've already forgotten. you were the smelly. scientists have declared that sumo wrestlers carry the most lean body mass of any humans on Earth. because that's just about all sumo wrestlers ever eat. so it's not as though they're simply giant babies tottering around in diapers.Perhaps Iceland isn't your thing. and you likely have never been in a fistfight. Really. and I hope someone sets you on fire.you hate vikings. we can't. yet have a black belt in some kind of useless karate. prefer samurai. you should still be eating stew more often than a 1920's cartoon hobo. paste-eating kid in school.
of which sumo wrestlers eat prodigious amounts. then take a nap to allow the massive meal to digest. potatoes. and is comprised of tossed sliced tofu. 'All the sumo wrestlers have to eat it. The word 'chan' (regional dialect for "father") was conflated with 'nabe. Chanko is considered a "sort of legal steroid" in Japan.' says Konishiki. leeks. Chanko dates to at least the late 19th century. 'It's the main course of a sumo meal.' the name for one-pot meals often served at the table. is called chankonabe. Here's how chankonabe is made in Tokyo's Tomoegata:
. cabbages.The stew. shiitake mushrooms. whether they like it or not'" (Lidz)."Of all the performance enhancers used in sports. lotus roots. it's perhaps the oldest and most venerated. when short-order cooks from Niigata prefecture fixed meals for wrestlers. they wash all that down with massive amounts of beer and saki. daikon radishes. carrots. and giant burdock in chicken broth.
Tachiyama Chanko-Nabe (Tachiyama's Beef and Chicken Hot Pot) Serves 4 3 lbs. chicken bones 1 2.8-oz. package abura-age (deep-fried tofu), cut into large pieces 1 clove garlic, peeled 1/4 cup soy sauce 2 tbsp. mirin (sweet rice wine) Salt 1 medium waxy potato, peeled, quartered lengthwise, sliced crosswise, and blanched 2" piece daikon, peeled, quartered lengthwise, sliced crosswise, and blanched 1 small carrot, trimmed, peeled, sliced on the bias, and blanched 1 leek, white part only, trimmed, washed, and sliced on the bias 1/4 head napa cabbage, cored and cut into large pieces 4 shiitake mushrooms, stemmed 4 oz. shimeji mushrooms. trimmed and separated 4 oz. fresh burdock root, trimmed, peeled, and shaved into long thin strips 10 oz. yaki-dofu (grilled tofu), halved lengthwise and cut into 1/2"-thick pieces 1/2lb. boneless chicken thighs. cut into thin strips 1/2 bunch chrysanthemum greens, trimmed 1/2 lb. very thinly sliced prime rib eye of beef 1 lb. udon noodles Bring a medium pot of water to a boil over high heat. Put chicken bones and fried tofu into 2 separate colanders set in sink and pour two-thirds of the boiling water over the bones to rinse off any impurities and the remaining boiling water over the tofu to rinse off excess oil. Transfer bones to the medium pot and set tofu aside to drain.
Add garlic and 14 cups cold water to pot with bones and bring to a boil over high heat, skimming any foam that rises to the surface. Reduce heat to medium-low and simmer until broth has reduced by one-third, about 21/2 hours. Strain broth into a clean, wide medium pot, discarding solids, and skim off fat. At the table, set pot on a portable stove in center of table, add soy sauce and mirin, season to taste with salt, and bring to a simmer over medium heat. Add about one-third of the potatoes, daikon, carrots, leeks, cabbage, mushrooms, burdock, grilled tofu. chicken, fried tofu, and chrysanthemum greens to simmering broth. Cook until vegetables begin to soften and chicken is just cooked through, about 5 minutes. Add about one-third of the beef. Simmer until just cooked through, about 1 minute.
Once all the vegetables, tofu, chicken, greens, and beef have been eaten, use a small sieve to pick out scraps. Bring remaining broth in pot back to a simmer, add noodles, and simmer until cooked through, 6-8 minutes. Serve in individual bowls. One serving of Chankonabe yields the following nutritional awesome:
As though the above information weren't compelling enough, lifters at David Rigert's training camp eat copious amounts of veal broth filled with boiled meat and potatoes, Glenn Pendlay strongly recommends that lifters eat stew as a regular part of their diet, and the Chinese Olympic weightlifting team eats chicken and pork rib soup as a staple of their diets. Essentially, everyone BUT powerlifters in the Western world are eating stew all the live long day, to their great benefit. This is a tragedy for us Westerners, but this tragedy can be averted... with the liberal use of a crock pot and a willingness to depart from the norm. To give you an idea of what it is you're missing out on, here is a bit of the nutritional information for some of the best choices for stew: Beef Goulash nutrition:
keep you full. For anyone who's looking to the coming winter months with a twinkle in their eye and an idea about packing on some serious mass and throwing around weights that would seem positively fantastical to the 150 lb.Beef Chili nutrition:
As you can see.time to start jacking some stew-roids so you can leave the world of bitch mode behind. stew can obviate the need for a multivitamin. Properly done. nutritional gurus on the internet.
. stew is pretty much the balls if you're looking for a shitload of calories and a shitload of protein. and fill you with the power of all of your viking ancestors currently drinking in Valhalla and awaiting your arrival. stew might not be the best choice. For those of you who are still in the "get ripped" phase and not in the "get huge motherfucker" phase of life.
Web. http://scandinavianfood. http://www. 7 Aug
. motherfuckers. My Old Friend).Viking up. Tania. Dimensions Online.dimensionsmagazine. 6 Aug 2013. Icelandic Lamb Soup.youtube. St. Sumo Stew. Web. Web. Japan Sumo Association to crack down on obesity. Kjötsúpa. Web.com/transcript/anthony_bourdain__no_reservations(iceland_(hello_darkness. Web.htm Chinese Weightlifters Eating in Korea._my_old_friend))/6630/TRAVP/Monday_November_30_2009/131494/ AP. http://livedash.ark. 6 Aug 2013. Saveur Magazine. http://www. Youtube.com/news/083958.Iceland (Hello Darkness. Arc Tv. 2003. Paul: Dragon Door. 5 Aug 2013. 6 Aug 2013. 30 Nov 2009.com/watch?v=4uYmxb-A4Ag Diehl.about. 25 Nov 2009. Ori. Warrior Diet.com/od/souprecipes/r/kjotsupa. Kadokura. Kari. Nov 2002.
Sources: Anthony Bourdain: No Reservations .htm Hofmekler.
http://www. Web. 30 Nov 2004.
. Web..youtube.If you're unaccustomed to eating massive quantities of fiber. taking it easy on spices might be a good idea. 4 Aug 2013. http://www. http://www. Fukunaga T. Upper limit of fat-free mass in humans: A study on Japanese Sumo wrestlers. 5(6) 613–618. habenero pepper sauce. Likewise. 6 Aug 2013. and a shitload of poblano peppers. Glenn.php?t=3610 Kondo M. Lidz.slate. a couple of pounds of lean beef.Crock Pot Stew. a warning. wasabi. From Soup to Guts. 12 Aug 2011. no matter how spicy you like your food.. Weightlifter's Kitchen w/ Glenn Pendlay . Youtube. crushed red peppers.com/watch?v=QD_V3urp1eg
There's No Such Thing As Too Many Stew-Roids
Before I start the second installment in this series. and ancho chili. though I am as of yet not bleeding from my asshole. Forum Post.com/showthread. 24 Feb 2013. Am J Hum Bio. Franz.com/articles/sports/left_field/2004/11/from_soup_to_guts.
Now.html Pendlay. 1994. Ikegawa S. Slate. http://pendlayforum. go REALLY easy on the beans if and when you make chili. 6 Aug 2013.2013.com/chanko-nabe/ Klokov Discusses Diet. I've been running to the shitter shooting flames from my ass for the last 14 hours. onto the show. Web. Abe T. Kawakami Y.banzuke. the reason behind this warning is that after eating chili made with two cans of Texas Rancheros beans. and am feeling not unlike I did when I had dysentery in China.
I honestly believed the world at large would accuse me of having holed up in my house. that I'm onto something. As it happens. no matter where you are in the world. as I've grown unbelievably weary of constant dieting and have been looking around for a method by which I can alter my diet and increase muscular mass without becoming one of the giant. my initial idea for eating stew didn't come from my research.Quite frankly. Putting on a bit of fat in the pursuit of huge numbers is no issue. however.losing the appearance that I actually lift weights is. so I believe it behooves me to continue with my stew series. fat pieces of shit you see waddling around most gyms in sweatshirts with cutoff sleeves and sweatpants that appear to have been new when Flashdance was initially released on Laserdisc. It appears.
. the more I discover that the correlation between stew and gigantic.the more I research. but rather arose out of my inquiry into the ideal bulking diet. collecting my own urine and fecal samples. badass motherfuckers is 1:1. the popularity of my stew idea has me taken a bit aback. and basically writing nonsense while living full-on Howard Hughes style.
That thought then sat on a dusty shelf in the back of my mind as I rummaged through it looking for odd bits and pieces for the new nutrition ebook. Instead. and then it dawned upon me. though with a mode of execution extreme enough to justify its use with my training methodology. the traditional "see food" diet was not an option. I'd already thought in the past that chili could be made into the ultimate food. I thought to look to how people have done it around the world in a logical. I then recalled Ori Hofmekler's bit on stew.As such. and the entire concept began to congeal in my head. nor was the hideous nonsense I reposted from Dave Tate about eating pizza drenched in olive oil. because it already is the ultimate food. and I'd occasionally catch a glimmer from that abandoned shelf that'd draw my attention whenever the word "stew" popped up in a book or article.there is no need to make it into the ultimate food. sensible. and this is what I found:
. sane manner. which I posted in the last installment of this series. I did a bit of maths to confirm this.
and 168g of protein. you're looking at 2159 calories. 15% fat with the fiber removed from the equation (which I do. 425 grams of pinto beans. and a can each of tomato soup and diced tomatoes. for maybe $16 bucks you could double that and have three protein shakes to top out around 5000 calories and 450 grams of protein. so really it's 219g carbs). if you can't grow on that shit. 36g fat. 37% protein. For those of you who are curious about my chili recipe. or 42% carbs. Thus. because fuck fiber).Assuming you make your chili with one pound of 93% lean beef. 13% fat without deducting the fiber. Either way. minced 6 TBSP Sriracha 4 tsp wasabi powder
. Additionally. all of the health concerns constantly issuing forth from the mouths of your wives/girlfriends/parents/coworkers are obviated by the fact that you're getting an insanely balanced diet jam-packed with more fucking nutrition than you'd get just about any other way. you're hitting a split of 50% carbs. 425 grams of kidney beans.
Depending on how you look at it. 301g of carbs (of which 82g is fiber. here it is: Jamie's Pants-Shitting Scorched Anus Chili 4 servings
2 lbs 93% lean ground beef 2 cans Bush's Best Texas Rancheros beans Brown Bag Chili Mix 8 oz tomato sauce 5 poblano chilis. all for around $6. 43% protein. you're not going to grow on anything.
Basically. or tubers they had lying around got chopped up and used. The cool thing about the perpetual stew is that the pot never got emptied.you can use endless variations. is whatever one can find thrown into a pot and slow cooked over a fire.
Though my first love insofar as stew goes is chili. I've learned. There's invariably an iron kettle brimming with meat and potatoes simmering in the backdrop of any medieval period piece. which was extremely common even through the early part of the 20th Century in a lot of places. and that or roast meat are usually the only things you see eaten. Let simmer overnight in a crock pot. Add 8 oz can of tomato sauce. Mix thoroughly while adding our large packet of seasonings. along with bread. When I think of stew. I think of the stew one sees in every medieval movie. perpetual stew. that's not my first thought with stew. Add water by filling that can twice right out of your tap (16 oz). stringiest cuts of meat are rendered tender by the slow-cooking process.4tsp habanero sauce 2 tbsp crushed red pepper 2 tsp ancho chili powder 2 tsp cayanne powder
Brown your meat. is known as hunter's stew. ever. and the quality of the meat is inconsequential because even the toughest. This is why stews are so fucking cool. and it sounds like it's a gigantic Santa Claus bag of awesome. as a general rule.
. veggies.whatever meats. this type of stew. and hobo stew. more random shit was thrown in. That.as it was consumed.
and even in modern Iceland. as stew was referred to as "companaticum"('that which goes with the bread') and was thus nearly invariably served with booze and bread (Wiki). the pre-Roman era of the Scythians. The amalgamation of alcohol. stewed meat. the stew-grainalcohol combination of the medieval era was used with great success by the Saxon Trio of the early 20th Century and is the mainstay of the sumos and Russian strongmen. that type of a meal would have been just as common in the medieval era as it was in the Roman. unwashed and bloody men slamming their forearms down on the table of a filthy inn and screaming "flagon of ale and meat!" at the top of their lungs. In fact. Japan. and elsewhere in non-Americanized countries. the early 20th century. and everyone who's ever lifted in Russia has some tale of drunken debauchery and sour cream-filled beef stew.
. brutish. and grains seems to have arisen right out of the Middle Ages. Hungary.Though that description likely conjures up images of hulking.a healthy reikishi may drink up to six pints of beer at a midday meal (Scott). Saxon was apparently "weaned on beer" (he once drank 50 beers pre-performance) and ate a tremendous amount of stew and soup (Inch) and still perform.
but the author instead went with 700 Years of English Cooking.
If you're curious. which while accurate lacks the descriptive terms necessary to warn the reader of the culinary disasters bound within the pages of the book. I managed to rustle up a medieval stew recipe to give you an idea of what it was those fuckers had bubbling away in a cauldron awaiting the return of King Arthur and his men.
Medieval Spiced Beef Stew Serves 6-8
. The following recipe comes from a book that might be more aptly titled 700 Years of Culinary Failure.I think most of us would agree that this might serve as a decent accompaniment to the meal.
1.5kg lean braising steak, chopped into bite-size chunks 3 tbsp plain flour Oil for frying 1/2 tsp ground cinnamon 1/4 tsp ground mace 1/8 tsp (small pinch) ground cloves 4 black peppercorns, crushed 1/2 tsp cardamom pods, crushed and green pods discarded 1 large onion, finely chopped 6 large sprigs parsley, stalks and leaves finely chopped, plus extra to garnish 900ml beef stock 50g stale wholemeal bread, torn into small pieces 3 tbsp cider vinegar Pinch of saffron threads
Toss the beef with the flour to coat. Cover the base of a large casserole dish with a thin layer of oil and place over a medium high heat. Add the beef in batches and fry, stirring occasionally, until browned. Return any browned beef to the pan with its juices. Add the spices, onion and parsley with a splash of the stock and fry, stirring frequently and scrapping up the crusty layer from the bottom of the pan with a wooden spoon, for about 5 minutes until the onions have started to soften. Add the rest of the stock with a pinch of salt and bring to a gentle boil. Cover, reduce the heat to low and simmer for 2 hours, until the beef is tender. Meanwhile, soak the bread in the vinegar with the saffron. Stir into the stew and simmer, uncovered, for about 20 minutes until the bread has broken down and the stew is thick. Taste and season with salt and freshly ground black pepper. Serve with bread and buttered green vegetables, garnished with chopped fresh parsley.
Obviously, that's one stout ass meat soup. While it's not really fatty enough to be considered fully keto, you could diet for a bodybuilding show on this stew and show up grainier than a cameraphone pic from 2001. Additionally, cinnamon isn't just a dessert spice- it's used a hell of a lot in good chili recipes, and finds its way into damn near everything Indian. It's worth noting that cinnamon's inclusion into any meal is usually a good idea, as cinnamon confers a variety of health benefits you don't get with other spices- cinnamon lowers blood sugar and cholesterol and may prevent yeast infections in those sad sacks who've picked up the HIV on a trip to Thailand or their local bathhouse. As such, this stew is pretty much the ideal thing for anyone to eat from time to time, and eaten with a giant loaf of brown bread and a liquor-filled libation and you've got yourself one hell of a postworkout meal.
Frankly, the Macedonians have done exactly fuckall since conquering much of the known world, but as a former title holder in the World Domination Championships, their food deserves some mention. As
for sporting events since then, they've only been a country since 1996 (they were part of former Yugoslavia, and prior to that part of the Bulgarian Empire), but have pulled down a number of medals in Olympic wrestling in spite of the fact that their country is essentially six people standing around a goat in the ass-end of Bulgaria. Though I didn't even know there was a such a thing as Macedonian cuisine prior to researching this, a restaurant in Indianapolis is famous for their stew, which is of course Macedonian- John's Famous Stew in Indianapolis. The stew, which is called Turli Tava, is supposed to be the balls, and you can make it considerably hotter (as the Macedonians are wont to do) by adding a bunch of Hungarian wax peppers.
Quite frankly, I have never had a Hungarian dish I found the least bit spicy and could rinse my contacts with the juice from Hungarian wax peppers, but Macedonians apparently love 'em and think they're capable of rendering stew spicy. That aside, cranking up the heat on your stew is a damn fine reason, as the capsaicin in hot spices can "burn body fat with minimal potency, fight inflammation with decent potency, and prevent cancer with indeterminate potency" (Examine.com). If you're more inclined to use horseradish or wasabi, that works as well, as the isothiocyanates that make the brassica family spicy inhibits cancer growth. As such, you should do as the Macedonians and Hungarians do and spice the fuck out of your food. If you find yourself disinclined to do so, consult the following complete list of people who do not like spicy foods: Pregnant women Breastfeeding mothers Menstruating women Women on menopause Children Old People Animals (except fish)
As Maddox says, "this is a complete list of people who do not like spicy foods,so if you don't like spicy food, you must one of the above listed. Animals, old people, and children can't read, so I guess that makes you a bitch" (Maddox 68-69).
You will need: 1 pound of mixed meat – pork and beef – cut in chunks for stew Sea salt freshly ground black pepper 1 medium onion. rinsed and drained (if unavailable replace with green beans) 1 tablespoon paprika salt and pepper to taste 1/4 cup olive oil 1/2 cup water Parsley. roughly chopped 1 1/2 cups of okra.Preheat oven to 400. stem removed and roughly chopped 2 red or green bell peppers. peeled and roughly chopped 2 medium carrots. peeled and roughly chopped 3 cloves of garlic. roughly chopped to garnish
. tops and tails cut off. peeled and roughly chopped 1 medium eggplant. roughly chopped 1 large tomato. minced 2 medium potatoes. stems and seeds removed. blanched in salted water for 1 minute.
and Greek influences.1. Utensils not needed. 5. pork and chicken with salt and pepper and set inside the clay dish. The Thracians. mix well. hailed from what is now Bulgaria. salt.they're a curious blend of Slavic. 3.this stuff is chunky enough to eat with your hands or chunks of bread. Long known as the swarthy asshole of Eastern Europe. and combined with the Turkic/Hunnic Bulgars and South Slavs (the rest of whom eventually ended up as Yugoslavia) to comprise the population and culture of
. Mix in the vegetables. Put it in the oven and cook it uncovered for 1 hour and 30 minutes. one of the only Greek nations to stand with the Spartans at Thermopylae. 6. just the way Conan would have done it. No country has amassed medals in those respective sports as have the Bulgarians. the Bulgarians require no introduction. stirring occasionally. Given the spate of prolapsed rectum gobbling I've noted (with pleasure) on various porn sites. Garnish with parsley. Let cool for 20 minutes then serve it warm with crusty bread. Culturally. 7. 2. the Bulgarians are hardly Russian. I suppose I might as well introduce them anyway.
Provided you're an adult human being who lifts weights and does not have their head jammed so far up your own ass that you know what your own duodenum tastes like.
Season veal. and pepper. Add in the olive oil and water. a people as un-numerous as they are un-hirsute. Bulgaria emerged as an Olympic wrestling and weightlifting powerhouse under the benevolent eye of the Soviets. Celtic. Season with paprika. 4. comprise the "Greek" influence. however.
chopped 1/2 lbs mushrooms 1 cup rice 1 onion. Monastery Gyuvetch
Ingredients 2 lbs beef 4 tomatoes. whole a bunch of parsley 2 tbsp vegetable oil 1 tbsp butter 1 tbsp sugar 2 1/2 cups beef stock black pepper. chopped 15 olives. which then took tangible form on the dinner table as a Bulgarian favorite-Monastery gyuvetch. paprika and salt
. Bulgarians eventually embodied a literal and figurative melting pot. Despite their vastly disparate culturally different influences.modern Bulgaria.
butter. beef stock and paprika.Preparation Cut the beef into cubes or small pieces and fry in a pan with a little oil for about 5 minutes or until brown. Transfer the content of the pan into a baking dish and cook for about 30 minutes. Sprinkle with parsley and pepper before serving. sugar and olives. salt to taste. Preheat oven to 400F. Add the tomatoes. and cook for another 5 minutes. Add the onions.
. 5 minutes later add the mushrooms and rice and simmer for about 15 minutes.
Or you could sprinkle that with some parsley and pepper before eating.
When I say "massive" this is of course relative. which was considerably taller than Europeans of the time. 33% fat.it's almost exactly 33% protein. As it is everywhere else I've mentioned.in this case. and 33% carbohydrates. Maori Boil-Up (with pork tenderloin. and were much more heavily muscled. though traditional recipes generally use pork bones and pork neck added to the broth) Servings: 6
. stew is likely not the first thing to come to their minds. the Maori Boil-Up. the Maori were the last major indigenous group to fall to European colonization. the mainstay of the Maori diet was stew. Unlike many of the other stews I've thus far outlined. holding out until the mid 19th Century after eating more Europeans than a French cunnilingus specialist. as the average Maori was generally between 170 and 200 lbs. heavily muscled natives in a tropical paradise they wish to conquer. the Maori Boil up is interestingly Zone-ish. and earned their massive statures from a diet so meat-heavy that they eventually turned to cannibalism to supplement their diets after hunting most of the animals in New Zealand to extinction.Maori Stew
When one thinks of the Maori. the Maori are some of the hardest motherfuckers to ever walk the Earth. Given that it's still the mainstay of Maori cuisine and the fact that the All Blacks dominate rugby harder than Max hardcore dominates skinny chicks' tonsils.the average Maori male was about 5'8" prior to colonization. Replete with a shitload of badass tattoos and more bludgeoning weapons than one would like to see in hulking. For those of you who are unaware. it stands to reason we could all stand to get a little Zone in our lives and rock this stew like it's Infant Annihilator's full lengthall the live long day.
Return meat to stock and boil for 5 minutes. Stir in enough milk to make a stiff. peeled and chopped (sweet potato) 1/2 large onion. chopped (optional) Doughboys 3 tablespoons unsalted butter. water and pork to pot. sliced 6 cherry tomatoes 1 teaspoon salt 1 tablespoon fresh cilantro. green onion and tomatoes to stock and simmer for 15 minutes. (This removes bitterness) Squeeze out moisture and break into pieces.
. Drop either teaspoon or tablespoon sized amounts of the doughboy mixture into the the boiling pot. in pea sized pieces 1 cup flour 1 teaspoon baking powder 1 pinch salt 1 pinch sugar 1/4-1/2 cup milk
Directions: 1. Remove pork and chop into pieces. 5. 2. Cut butter into dry ingredients until it resembles coarse cornmeal. Add kumara. Set aside. 3. Meanwhile make the doughboys. Soak watercress in cold water for 10 minutes.4 cups chicken broth 2 cups water 1 lb pork tenderloin 2 bunches watercress 1 large kumara. Add stock. onion. bring to a boil then cover and simmer for an hour. Don't lift lid while cooking. peeled and chopped 3 green onions. Add salt and watercress and simmer for 15 minutes. slightly sticky dough. 4. Larger doughboys will take a bit longer. cover and cook for about 10-15 minutes. 6.
Serve with a garnish of chopped cilantro.7.
others that excelled in swiftness of foot. lifting of heavy burdens.5lb] and Ysbyty Ifan [300lb] stones. others for the arm as in casting the bar. was played by teams numbering over a thousand a side. it's not played anymore. or hurling the bawl or ball. "The ancient Britons being naturally a warlike nation did no doubt for the exercise of their youth in time of peace and to avoid idleness devise games of activity where each man might show his natural prowess and agility. as some for strength of the body by wrestling. The rest of the Welsh are hardly pussies. the game at which the Maoris excel. as it happens. as no insurance company will cover the players. Thus. As I understand it. and the most popular of the stews is Cawl. stone lifting. I'm told. the Welsh do have a long history of badassery spanning back to prehistory. and often resulted in serious injuries and death. According to a 15th century historian. so again. unequivocally true. When the Welsh played it. sledge. the Welsh are left with shit like strongman. 300 lb behemoth who won the 1993 World's Strongest Man and who boasts a positively fucking ridiculous behind the neck push press of 600 lbs.
. stone. Of the former perhaps Gary Taylor is the most well-known contestant. it had few rules. we've got some bad motherfuckers sucking down stew like it's cum in a bukkake party. a six foot. is the forerunner to rugby union. if they think of them at all. stew is traditionally the most-consumed food in Wales. While that is. and Highland games. as they boast some of the toughest manhood stones in the British Isles. had the same continued without abuse thereof" (Wiki) Cnapan. they likely think of an incomprehensible language spoken by hill people who spend their time fucking sheep. at all of which they excel.Welsh Stew
When one thinks of Wales. and surely for the exercise of the parts aforesaid this cnapan was prudently invented. As such.the Criccieth [390. to win the praise therein by running.
2L/2pts water 225g/8oz potatoes. thyme. peeled and diced 225g/8oz leek. peeled and diced 225g/8oz swede. cleaned and sliced thin A bunch of herbs: Bay. peeled and diced 225g/8oz onion. peeled and chopped 225g/8oz carrots. rosemary and parsley ½ a small Savoy cabbage 2tbsp vegetable oil Salt and pepper
6 x small Welsh lamb shanks 1.
face melting. add peas and fresh mint. Web. most unforgiving motherfuckers in the gods' cruel kingdom.nz/document/Volume_31_1922/Volume_31.
Next time. Dutch/Belgians/South Africans. Maori Somatology. Serve the gammon with creamed potatoes._H. Cover and cook for 40 minutes. season the lamb shanks add to the pan together with the onion and brown all over (you may have to do this in batches if your pan is not large enough. Racial Averages. cook for about 5 minutes. pearl barley is also good during the winter months. Add all the vegetables except for the cabbage. muscle building. http://www.ac._No. J Polynesian Society. broad beans and parsley sauce. or beans. Chopped runner bean. broad beans and peas are wonderful during early summer. just make sure you soak it before cooking. so top up with more water. 31(121)3744._by_Te_Rangi_Hiroa_(P. During cooking the stock will reduce somewhat. 13 Aug 2013. just adjust the vegetables according to the season.Heat the vegetable oil in a large pan. then serve. add a little chopped mint at the end of cooking. and prove once and for all that there's no food on the fucking planet that confers more badass. Sources: Hiroa TR. cervix displacing nutrition than does a good old-fashioned stew.jps. we'll close this one out when we hit up the Senegalese. or some wine._121/Maori_somat ology._Racial_averages.auckland. Cawl can be made throughout the year. and Indians for the stew recipes that made them some of the meanest. reduce to a simmer and cook for a further 40 minutes. Croats._p_37-44/p1
. The broth will make an excellent soup. Pour over the water and add the bunch of herbs. Shred the cabbage and add to the cawl. 1922. Substitute lamb with a piece of gammon. baddest. Bring to the boil then reduce the heat to a simmer. bring up to the boil again. You may also wish to add pulses such as lentils._Buck).
aside from the regular consumption of stew and beer. "see food.1976. but at the end of the day. “Tall.org/wiki/Hunter%27s_stew Inch.com/2009/01/my-friendship-with-arthur-saxonthomas. but I can explain why I thought they were awesome. 8 Aug 2013. Oxley L. Web. I'm going to post what I thought was a remarkably succinct observation on the popularity of this series.com/blog/what-sumo-eat-wrestlers-diet/
Stew-Roids For The Win
Before I kick this one off.html Inwood K. My friendship with Arthur Saxon. did any of the strongmen of the past follow diets this restrictive? I would imagine that most of them didn't. Web. http://japanese. https://www2. For another. while I am certainly aware that too much of them isn't good for me and while I know others will think differently.Hunter's Stew. It seems to me that we would do better to look to the past (or in this case.dti. c. Web. keto. Greg. high carb/moderate protein. Wikipedia. Paper for presentation at 34th Social Science History Conference. For several decades now we have endured a barrage of conflicting information: low carb/high protein. Oct 2011.pdf Scott.lingualift.1700 . to more sensible countries) when it comes to figuring out how best to eat if you want to get as big and strong as possible. 13 Aug 2013. 12 Nov 2009. The most common point among all of them. 7 Aug 2013.Stature of the New Zealand M ori population. lifting and eating foremost among them. And besides.blogspot." paleo. Tight Tan Slacks of Dezso Ban. What Sumo eat. Many things. Web. is the heavy consumption of meat. I can't be bothered to actually follow it. I liked the stew articles because they were a rallying cry for a return to simplicity. Roberts E. For one. 8 Aug 2013. "I can't explain why your stew articles have been well received by everyone. Lingualift. I found some of this interesting. which I admit still has me rather flummoxed.
. http://en. 7 Jan 2009.br/noticia/files/anexos/php8rp64d_4262. have been overcomplicated in recent years. personally I am rather fond of some starch and vegetables in my diet. Thomas. blah blah blah. high fat/high protein. I think.wikipedia. http://ditillo2.ufv. active and well made”. I'm not a strength or muscular development level yet that would make any of those things make sense (and some of them don't make sense to begin with).
If he does not know who he is. stone-lifting. the use of stews as you have described them is appealing on a mental level. when eating kjotsupa for or medieval spiced beef stew. when eating borscht we can imagine a connection to gigantic Russian and Ukrainian badasses who are as strong as the ox that went into that borscht. we can better imagine what kind of future we will build. whether it is our own or someone else's. starting from Attila through the Magyars down all the way to their success at wrestling and weightlifting that seems out of proportion to their population and their national wealth. By recalling the past. and you have talked about the importance of the mental side of lifting many times. Our ties with our past is frayed. When we devour a bowl of chankonabe we can imagine in ourselves a kinship with the massive sumo. when eating monastery gyuvetch we can recall Bulgaria's impressive accomplishments in weightlifting. sword-swinging barbarian warriors.Also. when we feast on a bowl of khoresht. A man with no past does not know who he is. when we eat Hungarian goulash. We
. we can imagine ourselves as the kin of burly. We don't know who we are anymore. These kind of traditional stews connect us to the past. we can do so thinking that the legendary Rostam e Dastan ate the same thing before striding forth to do something epic. we can recall the history of Hungarian badassery. how can he be expected to act intelligently? Western lifters are like that.
for instance. I live in Satan's Taint. it's certainly one of the more well-written and thoughtful emails I've ever received. while at the same time recalling to mind the strength cultures of the past. indeed. Additionally. Had I known initially how popular this series would be. I doubt there'll be anything better than stew to stave off catabolism in the cold. When wintertime rolls around. we cannot build new ones without remembering the old ones. people could not love a human baby as much as they love stew.do not have a very strong national lifting culture. and have thus given up on reheating it while it's hot so as not to drop dead of heat exhaustion while eating. South Carolina. We must build up a culture that celebrates strength. I'd have been writing about stews since I started this blog. for its own sake and for use.
Whether or not it's correct. even in the middle of the summer. indeed. There are localized instances of strength culture."
Thoughtful. but even in the summer it's definitely worth eating at least once a day for the ridiculous nutritional content. Apparently. and eat stew daily in spite of the fact that it's so hot that my dog appears to just be looking for a place to lay down and die when we go for walks and the air is so thick with humidity you can ball it up and eat the shit. I'm finding that stew's pretty fucking good cold. but even these are not thriving as well as we might wish.
. One such stew (which is delicious cold.
As we've seen thus far. I might add) is one I made in about five minutes. having only to brown the stew meat I added and then dump all of the ingredients.Fact: Viking women were occasionally impregnated by nothing more than a handshake. the best thing of all about stew is that you can make it out of just about anything. so virile were the men after eating Norse stews. if any effort. pretty much ever corner of the Earth has a stew dish that's immensely popular. Thus. I've been experimenting a bit with some simple stews one can make without going to much. and as I mentioned in the last installment.
I'm Lazy Stew Serves: 3
1 lb browned stew meat 1/6 bag Beef Flavored 15 Bean Soup 1 can Progresso Beef Barley Soup 1 can Progresso Lentil and Andoulle Soup
.Jamie's Jesus Fuck.
there's no reason not to just bring this shit everywhere you go. Brown the meat in a pan with a bit of oil. Allah apparently lacks the palliative effects necessary to keep nail bombs out of public places where Russians are concerned.7g Fiber: 11. it gets no fucking easier than that. One more day of 6 protein shakes and I was going to have to ram my fist down someone's throat and strangle their soul out of misplaced rage. which makes me feel like we need a few more Chechens motivated enough to fling bombs at random passers by. so "yay Allah" and "yay Chechnya". seasoning liberally with mojo. 2.]
Clearly. 3. and given that it tastes badass cold. we'll take one more pass through the world's stews before I lay this series to rest like the super-flogged dead horse it is. curry. it might be dangerous to idly needle psychopaths. 4. In any event.98g
Chechans. In retrospect.proof that the only thing keeping the Russians relatively "docile" is vodka. Drain the water after soaking (this gets rid of the lectins and other nasty shit in beans). [Ed. nothing on Earth will do so at this
. not that misplacedin the last 6 months I've discovered that there is a considerable portion of the population who cannot even address a fucking envelope. Well. I've more or less abandoned shakes of late out of boredom with them and love of eating real food. and the simplicity of stew's prep and ease of its transport makes my life immeasurably better. nailbombs.8 Carbs: 43. Simmer for a few hours
Nutrition per serving Protein: 46g Fat: 15.1. Dump meat and drippings into crock put with everything else. Please don't mail me anthrax. or nailbombs coated with anthrax. If there's anyone out there who remains unconvinced that stew's fucking magical. and adobo. Soak beans overnight in water. chipotle.
Though they've had some unseemly anger management issues in recent years. Later. Beginning as the Alans. wrecking the Parthians for fun and annoying the Romans as a matter of course.point. one might think that the Croats have about as much to do with awesome as a dairy cow has to do with Hubble Telescope repair. In the early part of the 1st century AD.
. they moved into what's now known as Croatia and managed to impress everyone around them enough to get the massive empires between whom they were wedged to leave them alone just by baring their fucking teeth and flexing a bicep or two. the Alans controlled the Sarmatian confederation and fucked every group of sword-waving lunatics the ancient world had to offer in the ear on a daily basis. the Croats have been hard motherfuckers since time immemorial. scalp-taking Scythians out of existence and dominated all of southern Russia from China to the Ukraine. one of the Sarmatian tribes that drove the man-eating.
For the unaware or uninitiated.
the stewroids source of Croatian physical prowess. Having hung out with a Croat mercenary in Vienna quite a bit (and having done a lot of Brazilian jiujitsu on the floors of bars with him). Croatian Jota Serves 4
200g beans 500g sauerkraut 300g potatoes
. the only professional fighter of whom I know to hold political office while knocking motherfuckers out with high kicks on the weekend. and the Great Antonio. and of their love for "Jota". you need only look to three modern Croats for proof of the power of their stew. tho only man to tell Stalin to go fuck himself and live. I can personally attest to their awesome.Having established the Croats come from a long line of hard people. one of the coolest and most insane strongmen of whom you've never heard but who you should definitely check out here. Mirko Crocop.Joseph Tito.
500g dried ribs 200g dried bacon few chopped home made pork sausages 3 heads of garlic salt Whole peppercorn 2 fresh bay leaves (which apparently prevents bean farts)
Directions: 1. which sucks for the broads but is awesome for the guys hanging out with them. 4.
This is a 4 person serving. Add Laurel leaves. Take out the ribs and serve them on side with the stew. 2. but women apparently rarely eat meat and ribs and most often leave it for men to grab. they can keep passing us the meat:
. and chopped bacon. pepper. 6. Cook cabbage and ribs separately. add them (witht he water) to cabbage and ribs. salt. 5. Cook the beans shortly. Slice the potato to little cubes and cook it until it all softens. On second thought. and let them cook again. 3. When beans are half soft. and garlic. dry them. given that this is what Croatian broads look like.sausages.
Indian wrestlers were renown for being unbeatable in the last century. Chicken Vindaloo Servings: 4-6
. this coincides exactly with the period when they started getting their shit pushed in by colonialists). I give you the most popular of India's meat stews (at least insofar as I understand it).vindaloo. Though it's not frequently discussed. Thus. a quick watch of Anthony Bourdain's No Reservations Indian episodes or my blog on Indian diet shows that meat has been a mainstay of the Indian diet right up until the modern era (not surprisingly.Indian Stew
Anyone familiar with my stuff should already be acquainted with the badassery of the Indian athletes of yore. and continues to be so for the biggest and the baddest motherfuckers in India. and their strongmen in the 19th and early 20th Centuries were some of the best in the world.
This is what gives the heat. I’d suggest adding a bit at a time Salt and pepper to taste
. crushed or blended 3 red onions. so be careful!) 2 tsp mustard powder 1 tsp ground coriander 1 tsp cayenne pepper 2cm cube of peeled ginger 3 tbsp white wine vinegar 1 tsp sugar Vindaloo Base 150ml vegetable oil 4-8 garlic cloves.Chicken Vindaloo Ingredients: Vindaloo Paste 1 tsp ground cumin 1 tsp ground turmeric 1 or 2 tsp Garam Masala 1/4 tsp ground cinnamon (you can add more cinnamon. so you can use less if you like and also deseed before chopping if you want to make a milder vindaloo (but why?) 4 skinless chicken breasts cut into bite size pieces 500g good quality chopped tomatoes or chopped tinned tomatoes 1-2 tbsp of tomato puree to taste 1-4 tsp Hot Chili Powder to taste – This is optional and if you do want to make it hotter. sliced finely or preferably blended Other Ingredients 4+ red chillies. chopped finely. but if can be over-powering.
Add the garlic and the onion and cook over a medium heat until they have softened for approx 5-7 mins. 2. lower the heat and simmer whilst stirring occasionally for approx 1 hour. Now add the chillies. 4. you would ideally serve this Chicken Vindaloo with pilau rice. If you wanted to be traditional. If you do want to make it hotter than the recipe. 3.
. tomato purée. cinnamon. 6.Chicken Vindaloo Recipe – The Method: 1. Once the onion and garlic have softened. tomatoes. 5. although if you were a bit more adventurous. Grate or slice the ginger finely and add the cumin. chapattis. mustard. Add salt and pepper to taste. Heat the oil in a wok or large frying pan. Once boiling. but take care not to let them burn or brown too much. garam masala and cayenne pepper into a bowl and add the vinegar and sugar and mix thoroughly. then during the simmering time is the right time to gradually add the chilli powder to taste. you could try to make your own. and bring to the boil. and begin to stir in the pre-prepared Vindaloo paste. so add a 1/2 cup of water as necessary. or Naan bread – I especially like some of the Garlic and Coriander Naan’s that are available from most supermarkets. during this period. it’s important not to let the chicken vindaloo dry out. add the chicken pieces and cook for approx 2-3 minutes until the chicken starts to colour. coriander turmeric.
frequent WSM competitor and former champion powerlifter.44 Magnum-at-their-faces-andtelling-some-broad-to-get-her-tongue-further-up-their-ass-or-everyone-dies sort of way. The Belgians and Dutch have long had good bodybuilders and strongmen. South Africa boasts Gerrit Badenhorst. Dutchmen Ab Wolders. for instance. Clearly. ever. and the South Africans have rolled hard at everything they've ever done. and Pierre Van Den Steen blew everyone around the same time away with his ridiculous leanness. which might be the oddest of all of the stews thus detailed due to the fact that it's pretty much a meat-heavy cream soup. Not hard in a Cossack sort of way. Their stewroid of choice was Waterzooi.former champion bodybuilder and all around badass Reg Park. was a perennial runner up at the World's Strongest Man in the 1980s. Waterzooi
. but hard in a lording-intelligence-over-everyone-while-pointing-a-. anyone speaking Dutch or an offshoot thereof has a reasonable chance of being a hard motherfucker.Dutch/South African/Belgian Stew
Before the Dutch just decided to throw down their weapons and surrender to anyone with a water gun (as they have been wont to do of late). in addition to Arnold Schwarzennegger's idol. they actually rolled fairly hard. especially when one factors in such badasses as the Rhodesian Seleous Scouts and SAS.
Ingredients 1 whole large chicken 4 carrots 3 celery stalks 4 shallots or small onions Parsley 1 sprig fresh thyme 1 bay leaf Salt and freshly ground black pepper 2 leeks 400 grams mushrooms (about 14 ounces) 4 egg yolks 1 cup cream 1 lemon. juiced 2 tablespoon butter Pinch nutmeg
onions into 1-inch sticks and place them in a saucepan with water to cover. and 1 onion. 2 celery stalks. slice the mushrooms and add to saucepan.Directions Preparation for the stock: Place the chicken in a pot of water. Add parsley. cut into approximately 1-inch pieces. Take the skin off of the chicken and cut chicken into 8 pieces.
. to taste. covering the chicken entirely. Serve in soup plates with boiled potatoes or white steamed rice. Cut the leeks into 1-inch sticks. thyme and a bay leaf and poach until chicken is cooked. Add salt and pepper. Mix the egg yolks with the cream and add to the stock. Add 2 carrots. Cut the remaining carrots. Put the chicken and the parboiled vegetables into the stock. Take out the chicken when poached (no red color must be seen under the skin) and discard vegetables from stock. Parboil vegetables in salted water. pepper and nutmeg. Add the lemon juice and butter. Season with salt. Strain the chicken stock through a fine sieve. celery.
Ceebu Jenn. As you can see above. Senegalese Thieboudienne / Ceebu Jenn Serves: 8-12
. we definitely don't imagine a bunch of jacked dudes beating the brakes off each other in a dirt pit like they're in a paleolithic fight club. Instead. and their strength is attributed to brutal basic training and the dish considered to be the Senegalese national flag. which is by far and away the most popular sport in the country and has recently drawn the attention of the West. and I like it a lot. the lack of modern training facilities isn't hurting the physiques of the Senegalese.I fink she's freaky.
When most of us think of Africa. they've managed to hold on to some of the tribal shit they did prior to the invasions of the aforementioned flaming assholes that made them so fucking cool back in the day. Ceebu Jenn is. Though neither the introduction of Islam or Western colonization has done a motherfucking thing other than make the lives of Africans immeasurably worse. of course. One such tradition is Senegalese wrestling. known in Senegal as laamb. it's much more likely we imagine two half-starved thirteen year-olds blabbering bullshit about Allah while committing numerous atrocities as part of a daily ritual to lay hands on a bag of moldy rice. and is the most commonly consumed dish in Senegal and is the preferred fuel for the hours-daily training for laamb. a stew.
Ingredients 3 Tilapia cleaned and cut into 4 pieces each 3 branches of parsley finely chopped 3 branches of cilantro finely chopped 3 bay leaves 1 tablespoon of thyme 3 green onions finely chopped. black pepper Vegetables of your choices 2 large carrots root cut into 4 inches pieces 1 eggplant root cut into 4 inches pieces 1 cassava or yucca root cut into 4 inches pieces 3 okra
. 2 tablespoon of Afro Fusion Cuisines’ All Purpose Seasoning 4 ounces of tomato paste 2 plum tomatoes finely chopped 3 medium onions finely chopped 3 lb broken rice (broken one once or twice) 1 cup of oil salt .
Parboil or steam your rice and set aside 5. add onion. Prepare the special marinade called “Nokoss” by mixing in a blender all your spices and herbs 3.
. Your Thieboudienne is ready!
If you can find a pic of a Senegalese chick worth posting.Instructions 1. The remaining half of the marinade Let simmer for 15 minutes for the fish and Juices to blend 8. using 4 tablespoon of the oil used to fry your fish. Put the fire on low and let it reduce…should take about 15-30 mins depending on the nature of your rice. 6. Then remove from the sauce the cooked veggies and add it to the plate. add the fish already fried and lastly add 7. put a dash of salt . In a heated pot. Add 6 cups of water to the pot. 10. Remove the fish roe from the pot and start plating 9. Add the pre-cooked or steamed broken rice to the boiling sauce 11. I will happily watch this gif all fucking day. tomato paste and plum tomatoes (cook for 5-7mn stirring) . add the cut veggies. Clean the fish very well and set aside 2. you're a better porn hunter than I. Using ½ of your marinade in step 2 stuffed the fish and immediately broil or fry then set aside 4. With a sharp small knife make small cut on the fish.
Like Senegal.dambe. any sport in which the participants rock out Art "One Glove" Jimmerson style as if they're in the first UFC is all right by me. and just like those hillbillies throw them with just one hand. Nigerian Beef and Chicken Stew Serves 10
. The food of choice for these hilarious tribal combatants? You guessed it. look as violent as a no-touch game of pattycake. After watching a couple of videos. Nigeria's got a tribal sport that make the violent games we grew up with. In fact. which apparently only ends when you remove someone's head Mortal Kombat-style with a punch telegraphed from 1880's London. hillbillies lack both the intellect and the flexibility necessary to throw the occasional kick you're likely to see in dambe. for instance. Nevertheless. the parallels between hillbillies and dambe end. because while hillbillies hurt each other as infrequently in fights as do dambe fighters. a quick google search appears to show that the haymaker is the sole strike employed in dambe fighting. Dudes who compete in dambe throw more haymakers than drunken hillbillies at a Kenny Chesney concert. like Kill the Cow.motherfucking stew.
2. mix it with cold water to get a softer consistency. Cook till the water in the tomato puree have dried as much as possible. 5. hips etc) has its own unique taste and all these together makes the stew (and in fact all your cooking) taste better than if you use only one part of a chicken. If you have the watery tinned/boxed tomato puree. Each of the different parts of the chicken (wings. Remember to remove the seeds unless you are sure your blender can grind them very well. Grind / Blend the chilli pepper and cut the onions into small pieces before you cook Tomato Stew 2. 1. 4.Fresh Plum Tomatoes (referred to as Jos Tomatoes in Nigeria) – 1.2kg) Vegetable Oil: a generous amount (see this video) Whole Chicken (hen) – 1. Wash and blend the fresh plum tomatoes. If you are using the watery tinned tomato puree that is common in Europe and other parts of the world. Pour the fresh tomato blend into a pot and cook at high heat till almost all the water has dried.
Cooking Directions 1. 3. add these to the pot and reduce the heat to low. drumsticks. the chopped onions and the thick tomato puree that you mixed in step 2 above (if it's the puree you are using). Tomato Stew is fresh puree tomato and the tinned tomato paste that has been boiled and fried to remove all traces of water and the sour taste of tomatoes. Add the vegetable oil. See the video below for how I did this. you'll need them soon. open the tins or packets and set these aside. Cut the onions into small pieces.
.5kg Tinned tomato paste: 600g (or watery tinned Tomato Puree: 1. If using the thick tinned tomato paste that is common in Nigeria. It is the base for the Nigerian Beef & Chicken Stew.2kg Beef: 15 pieces of medium cuts Onions: 2-3 medium bulbs Habanero Pepper & Salt (to taste) Seasoning: 3 large stock cubes & Thyme (2 teaspoons) Important notes on the ingredients Chicken: Hen (female chicken) is tastier than the cockerel or rooster so it is the preferred chicken when cooking all Nigerian recipes. Stir very well.
If you are happy with the taste and you are sure that all the water has dried as much as possible.
Cooking Directions Continued 1. What gives food a rich taste is not salt but the natural flavor of the food so allow this natural flavor to come out into your stock by NOT adding salt too early. Fry at very low heat and stir at short intervals till the oil has completely separated from the tomato puree. 3. This is optional but it gives them a rich golden look. There may be tiny pieces of bones at the bottom so be careful not to add those. transfer to a sieve to drain. The result is that your chicken stock will not have a rich natural taste.Qe46H92G. You can also add some water at this point if the stew is too thick. When the chicken is almost done. Notes about cooking the chicken: 9. And remember. With time and experience. When you are happy that the tomatoes in your tomato stew are well-fried. 4. 5. 2. then use it in your cooking.See more at: http://www. 4. 8. Grill or fry the chicken and beef. allow to simmer for about 5 minutes. A lot of people think that adding salt early makes the chicken taste better but there's a big difference between a salty taste and a rich taste. stock cubes already contain salt so you really don't need more salt.html#sthash. Taste the fried tomato puree to make sure that the raw tomato taste is gone. pour out the excess vegetable oil like I did in this video. you can even tell that the tomato puree is well fried from the aroma alone.com/stews/tomatostew. this prevents the natural flavour of the chicken from coming out into the surrounding water and prevents the seasoning from entering the chicken to improve the taste. It will only have an artifical taste of seasoning. Cover the pot and cook at medium heat till the contents of the pot is well steamed. Cut up the chicken and cook with half of the chopped onions. dish in containers and store in the freezer. leave to cool down. pour out the excess oil as I did in the video below. unlike when you first added the oil and it was a smooth mix of the tomato puree and oil.dpuf 7. Then add salt. If you are not using it immediately. Stir very well and add salt if necessary. Add the chilli pepper and the grilled chicken and beef.3. When cooking chicken. Note: Only add salt when the chicken is done. This is because salt closes the pores of the chicken (and infact anything you are cooking).
. stock cubes and thyme. A well fried tomato puree will also have streaks of oil. Stir again and you are done. 6. 10. Add water up to the level of the contents of the pot when cooking the chicken. Place the pot of tomato stew back on the stove and add the chicken stock (water from cooking the chicken). I do not add salt to the raw chicken.allnigerianrecipes. . add the beef and cook till well done.
. so here's Bailey Jay.Africa appears not to lend itself well to porn.
in spite of the fact their country has only 49 million inhabitants and has only existed as a country since 1948 (which means they've basically got twice as many medals in those sports as the US when you account for longevity and population). and have pulled down a shitload of medals in judo (40). and have become some of the hardest hand-tohand fighters in the world. as I could not love a human baby as much as I love bulgogi. to be the nutritional formula for success if you want to be a fucking badass.jammed between China and Japan. boxing (20). In fact. it won't surprise you that Koreans are not the tiny yellow pussies they're generally credited with being. once more. Given the frequency with which they eat stew. Given that they're chugging stewroids all the live-long day. as Korea is essentially the Poland of Asia. I'm picking my favorite. they've had to fight constantly for their entire existence to ensure that neither country was able to force them into a massive gimp suit and rape them with a horse dick-sized dildo until they're bleeding out of their eyes. it's hard to pick a single recipe for their stewroid of choice. taekwondo (14).Korean Stew
Though they're not all that well known for being jacked or strong. boast the unbelievably badass Mas Oyama as one of their own. Koreans eat burn-your-asshole-spicy soups and stews for almost every single meal. constantly grilling bulgogi for my consumption. I will only consider myself wealthy when and if I can hire a Korean man to follow me everywhere i go with a hibachi. Stew appears. Koreans have a long lineage of being hard motherfuckers. Bulgogi Jungol Serves: 4
. and weightlifting (11). wrestling (35). the Koreans have focused more on martial prowess than strength. As such. To that end. Instead. Currently Koreans are representing hard in K-1 and the UFC.
Add vegetables (except for mushrooms) and cover with water. button or a combination) 1 block tofu Salt or soy sauce to taste Noodles. In a soup pot or a large wok. cut into strips 1/2 cup bean sprouts Other bite-sized vegetables (preferable colorful) like peppers and broccoli 1 cup water 1 cup mushrooms of your choice (enoki. 4. 3.
. chopped Carrots. do not discard any liquid. Reduce to a low simmer. cut into strips 2 scallions. cellophane/dangmyun/sweet potato (optional)
Preparation 1.Ingredients 2 cups marinated bulgogi 1 onion. stir fry marinated bulgogi and onion(s) for a couple minutes. shiitake. Put ALL the marinade into the pot. 2. Bring to a boil.
add mushrooms. It's not as though Arthur Saxon or Earle Liederman
. It's easy to make. 8. most people make diet and training way too fucking complicated. add cellphane (dangmyun) with the mushrooms or add pre-cooked noodles at the end. Season to taste with salt and soy sauce. and if you want to lean out. If adding noodles.5. If you're a person who really needs guidelines because you're nearly retarded. how to eat.
And there you have it. You don't need a calculator or an Excel spreadsheet to get jacked. make those calories half your daily intake. You don't need gurus telling you what to do. 7. eat twice your bodyweight in protein.this shit is too fucking simple. Like the guy who emailed me stated above. and scallions. 6. Turn off after 3-4 minutes. easy to transport.stew is the fucking balls.
After 5 minutes. split your calories between carbs and fats for the second half of your caloric intake and eat more total calories. or what to think. tofu. and generally the shit. If you want to gain weight. keep your carbs low and fats high.
delved deep into programming and diet.
. and Icelanders do now. Moreover. sumo. ate a metric fuckton of food (including a lot of stew). if the Indians and Senegalese can get jacked in third world environments with this type of diet. Stop thinking about it and just do it. Finns. so can you. and drank their faces off.they trained heavy. just like the Russians.this shit is too simple to fuck up.