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About Kevin

  • Rank
  • Birthday 06/24/1968

Profile Information

  • First Name
  • Location
    Folsom, CA, USA
  • Gender
  • Height
  • Body Weight
  • Squat PR
    245lb/111kg 1RM
  • Press PR
    145lb/65kg 3RM (Bench)
  • Deadlift PR
    310lb/140kg 1RM

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  1. The Terrible Tragedy of the Healthy Eater. I can relate. http://goo.gl/wMFNo

    1. littlesimongeorge


      Thsi line made me piss my pants "That broccoli isn’t organic. That means it’s covered with endocrine disrupting pesticides that will make my son sprout breasts. As if adolescence isn’t awkward enough."

    2. Jasper
    3. Maslow


      That was so great. I wonder who they're referring to when they mention a shirtless 60-year-old eating butter and steak. Hahaha.

  2. Diet Advice Needed

    What you guys are describing is what I am (or soon will be) doing. But first, I have this excess fat to dispose of. When its gone, its gone, and it won't be coming back. My important point is that it is easy for people new to lifting to get carried away with trying to bulk, especially when excited by the initial novice surge. That's what happened to me. And so I would advise any newcomer to err on the side of fat loss initially, unless they're already quite lean. There will be plenty of opportunity to start building size and strength in earnest when they've got their own body's metabolism and training response well figured out.
  3. Diet Advice Needed

    I started out around 135 with a moderately noticeable potbelly. My first 3 months of StrongLifts I added about an inch to my thighs and hips, compliments of plenty of squats and the novice effect, but not much anywhere else. After that first run, despite continuing to get stronger the size gains pretty much ended. I was advised to eat more. So I did. Over the next few months I succeeded in adding 2 inches to my waist, but not much else. My weight maxed out around 155, which is 20 lbs heavier than I've been most of my life. Nearly all of that gain was obviously fat. I concluded that this overeating business was not working out for me, so I spent the next few months getting back down to around 140. OK, maybe I wasn't lifting hard enough while overeating. So, you may recall my run at Smolov. That was plenty of work, and I ate plenty too. Gained almost an inch on my hips and calves, nothing much on the thigh. Also gained another inch on my waist and nearly 2% measured body fat. That was last July. I've been "recomping" ever since. Dropped the Smolov fat and once again got back to 140 without much trouble, and then plateaued for several months. I admit it. I'm not willing to add an inch or two to my waist to get an inch on my thigh. And so far I have no evidence that my upper body will grow much no matter how fat I get. None of this is at all surprising to me. I'm quite pleased to be much stronger than I used to be. I'm not disappointed that I do not seem destined to resemble the Incredible Hulk. I'm a naturally skinny dude who is now almost 45 with testosterone declining by the day. I accept my growth limitations. But I won't accept my bulging belly and love handles. Those I can do something about in the near term, so I am. And then I'll keep working on the growth until I am no longer fit to lift. If I manage to put on two pounds of real muscle a year over the next decade I'll consider that a smashing success. As for Artur the OP (remember him?) he describes himself as having a very similar physique. So my experience seems relevant. My advice to him remains the same; if he's concerned about his belly fat then he should solve that problem before he starts seriously trying to build muscle beyond the gifts of the novice effect. It will be that much harder if he makes himself even fatter trying to bulk first.
  4. Diet Advice Needed

    What doesn't make sense is ignoring the easily observable fact that different people will have different responses to the same stimulus, and holding that it is impossible to classify those differences into at least approximate categories that can offer useful training guidance. Sheldon may have been a quack overall, but his ideas on classifying body composition are obviously resonant as they have survived decades in the world of physical training, even if most of his related psychological ideas have long been discredited. Nor does the fact that very few people will fit "perfectly" into one category or another render categorization completely useless. An obvious example is contest weight classes. Nobody fits perfectly, they can be gamed for contest advantage, but having them produces a better result than not having them.
  5. Diet Advice Needed

    Does this sound like you? Most people would call you skinny Thin wrists Thin arms Narrow shoulders Upper body relatively weak compared to lower Most of your fat is on abdomen, rest of body pretty lean If so, you're a classic skinnyfat ectomorph like me. Welcome to the club. Over the last couple years, I've come to realize that most of the generally good advice bandied about by the well-meaning mesomorph and endomorph powerlifter-types frequenting this site unfortunately doesn't work so well for the ecto crowd. Our bodies partition nutrients differently and we will never have huge bulging muscles; the best adjective we can hope for is "wiry." The common bulk-cut cycle just doesn't work for ectos. Nor does recomp. Our bodies are too stingy. Bulking just makes us more potbellied, cutting tends to attack muscle first, and recomp builds a bit of muscle but leaves the potbelly in place. I've now concluded that the best strategy for ectos is to first build a baseline of strength and get comfortable with weights, but without trying to overeat or bulk and without obsessing about maximal lifting power. Concentrate on form, skills and building the neural pathways. Then, do whatever it takes to get to a comfortable baseline of body fat. This will probably involve a pretty severe cut diet, and will require several arduous intervals since you'll hurt yourself trying to do it all in one go. Accept that you will not be able to add strength or muscle during this phase. But also realize that if you do it right, it will be a one-time thing. Once you've gotten your fat situation in hand to a place you find comfortable, hold it steady via IF/carb cycle and make sure it never creeps back on. Meanwhile, carry on doing relatively high-volume work (compared to the powerlifters) to oh-so-slowly bulk. Keep doing that for a few years and you'll start to see some real results.
  6. An interesting new study suggesting that certain gut bacteria metabolizing carnitine may be the cause of the correlation between red meat and atherosclerosis. I personally have long been of the opinion that our gut bacteria have a lot more impact on our health than we realize, for better and for worse.
  7. Paleo Banana Bread

    After miscellaneous other experiments with other recipes, I'm beginning to think that using coconut flour exclusively reliably leads to a slimy texture. At least, the bulk bin coconut flour I happen to have on hand does.
  8. Paleo Banana Bread

    Second attempt didn't improve much. Still collapsed after baking into a fairly dense mass. Mucilage is clearly not the answer here.
  9. Magnesium

    I personally supplement with magnesium citrate. As for chowing down large quantities of "magnesium-rich" leafy greens and other high-nutrient-density foods, I can say that it's a whole lot easier now with my Vitamix. I now scoff at consuming 2 or 3 cups of any and all vegetable matter at a shot. Half a pound of frozen blanched kale? That would take me 20 minutes to chew and swallow. Vitamix mercilessly grinds it into a drinkable form that I can slam in about 2 minutes. I'm also now in the habit of drinking all my edible, nutritious, but unpalatable trimmings. This is not a juicer. I'm actually eating the whole food. Pricey, but so worth it. Everybody serious about eating for training results should aspire to have one.
  10. Paleo Banana Bread

    Anything starchy will make the texture more "bready". Macro-wise, though, it'll add empty carbs, which isn't ideal. If you're going to weigh, I don't think sifting is really necessary. The main advantage of sifting is that it evens out the density of the flour for more consistent measurement. Not a problem if measuring by weight. My next attempt I'll make these adjustments: Add 2 tbsp psyllium powder (pre-hydrated to a thick gel) Add 1/4 tsp baking soda (I'm also hoping the extra alkaline will improve browning of the crust.)
  11. Paleo Banana Bread

    I think a lot has to do with the density of the particular coconut flour one uses. Measuring by weight should help to ensure consistent quantity. But I think particle size matters too. I'm using some generic bulk bin stuff so who knows. But regardless, bread needs some "glue" to soften the texture, mitigate some of the protein rubbery-ness, and harden up to provide structural support after cooling. This function is normally accomplished by the starch in regular grain flours; nut flour breads and especially coconut flour are lacking in this department, hence the need for some supplemental starch or mucilage to get closer to a "bready" texture and prevent "deflation" as it cools. Another thing I thought of is that traditionally I use only baking soda for banana bread; perhaps using the baking powder left it with too low a pH and that killed the bubbles. Bananas actually are fairly acidic. At any rate, caught the youngest snitching some so it must taste pretty good.
  12. Paleo Banana Bread

    Ran your recipe. Taste was pretty good, everybody in the family was willing to eat it. As you mentioned, though, the rise was almost nonexistent. Came out quite flat with a texture similar to a bar cookie. A couple ideas I think might help: Sift flour before measuring. Replace about 1/4 coconut flour with some other nut flour like almond. Add in some soluble fiber like psyllium or xanthan gum.
  13. Paleo Banana Bread

    Your serving is a pretty chunky "slice" I will attempt to reproduce your results this weekend. Strictly in the interest of science, of course.
  14. "Squat! You hear people say this and it's true. If you're not doing squats, just stop going to the gym and take $100 and set it on fire in a garbage barrel once a month." http://on.wsj.com/13iEtkM

    1. Show previous comments  1 more
    2. francozadu
    3. Maslow


      7. Everyone's accidentally thrown a gym towel into the trash barrel. Everyone.

      --there is a container labeled "towells only" right next to the paper towell dispenser at my gym. I can't tell you how many times I've thrown my paper towell in there and instantly realized they mean cloth towells. Makes me feel autistic or something.

    4. CarlHmS


      I would say if you deadlift but not squat that's still okay and you don't have to light your money on fire. But DL and SQ is ideal if you're going for real world strength.

  15. Flaxseed Oil

    I use fish oil myself; I'm what you call "near-vegetarian" as I do eat fish. If I were going to get the Opti3, I'd just get it from the website. Retail, you'll be most likely to find it in stores frequented by vegans and their ilk, as they're generally the only market willing to pay the considerable premium. As for flaxseed oil, I use it mainly to season my cast iron. If you're into wood refinishing or oil painting, you may know it as "linseed oil." Same thing.