The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Tuesday, September 30, 2014

Full Upper Body


Spoto Press
150 4x8

Pull Ups
70 2x4 

Overhead Press
120 4x4

I forced this issue on this bad boy.

Pendelay Row
180 3x8 

77.5 5x8

Rack Pulls
295 2x12

295 2x20

Rear Flys
180 x 12

Monday, September 29, 2014

Full Body


Spoto Press
170 5x6

Pendelay Row
175 4x8

Low Bar Squat
250 5x6

3" Deficit Deads
275 2x6

1 arm Bicep spider Curl
35 2x12

Reverse Grip Tricep
120 2x12

1 arm Overhead Dumbbell Press
35 x 12

Saturday, September 27, 2014

Full Body


Spoto Press
195 2x2
135 2x12

Weighted Chins
90 2x2
60 x 6

Pendelay row
170 3x8

Low Bar Squat
285 2x2
190 2x12 

3" Deficit Dead
310 2x2

One Arm Spider Curl 30 2x8-12

Reverse Grip Tricep Pull Down
110 2x12

1 Arm Dumbbell Shoulder Press
30 x 12

Practical Reasons to Hire a Personal Trainer

As some of you may now know, Ol' Yeargain is now a personal trainer. Certified, and NOW employed...

Thank ya, thank ya, I worked hard for it and I'm proud of what I've been able to do. It's been a journey since last year when the bug bit me. Now, to get this job, I applied to a lot of positions and this past week I've been through a lot of interviews. and one of the biggest questions that I got was...

"Why did you decide to become a personal trainer?"

Well, I didn't start out wanting to be a personal trainer, but once you lose a bunch of weight and you get the question of "How did you do it? Can you help me? What should I do here? Should I eat this?" You begin to enjoy telling your experiences and your investigations with others. More than likely if you've invested that much thought and time into something, it's certainly become at the very least a hobby. For me, it became a passion. Fitness at certain points became the best part of my day. And not just working out, but the reading, writing, and development of my programs and diets, and also the programs and diets of others.

At first I didn't think much of the position: Personal Trainer. Honestly, at first it just seemed like a cheap therapist and cheerleader. Which for some people, that's what they are looking for. No judgement: It's your money, do what you like with it. But, I think if you're looking for someone to just motivate you and kick your butt, you're already not going to succeed. Motivation and accountability have to be driving forces that come from within, because even financial investments are not strong enough factors for people to stick to things. People tear out their stitches from their gastric bypass surgeries all the time, thus tripling their weight loss investment.

Well, you're probably thinking "I thought personal trainers are meant to be motivational." And you're right, they can and should be motivational and inspire you, but they cannot be the only thing that does so. Because a personal trainer will not call you in the morning to wake you up, come to your home to pick you up, take you to the gym and proceed to move all of your muscles. Having a person there to work next to you can be immensely beneficial, especially if you're an outgoing personality. However, this isn't the practicality behind hiring a personal trainer, it's just an added bonus. 

For me, a personal trainer is an investment that is meant to help you achieve your goals. It's you saying "I'm not sure what to do, but I'd like to change my current behaviors and find out ways to be healthier, fitter, and/or exist in the body that I desire."

So, I give you...

The Practical Reasons to Hire a Personal Trainer




There is a lot of bull shit when it comes to programming out there. Shit like Men's Health 18 ways to get a ripped 6 pack in 36 hours (Drink Poison? I dunno) and other hype things get the most attention, whereas things that require a little bit more work on your end like a Wendler 5/3/1 where you work off of your percentages of your one rep max and then you have to figure out what kind of accessory lifts are best for your goals, then you have to look up what those exercises are, and at this point you're probably wondering what the hell I'm talking about. A good personal trainer can develop a program for you that will be based around your experience level, your personal interests and goals, and one that you will enjoy doing. And, they will be there to make sure you're doing it correctly...which Brings me to my next point.




There are lots of things that we do in the gym that can be pretty much 12 different versions of stupid. There are some things like general machine use that is pretty much self explanatory, but the learning curve on free weights can be quite steep. You can literally crush yourself on things like a back squat, which is the king of all exercises and by far the most effective thing you can do for your overall body development. Learning this movement on your own ain't easy, and it takes a lot of homework. Having a trainer there to not just count your reps, but watch your form and look out for your safety will not only save you from potential harm and hospital visits, but also save you...




There is a lot to fitness, and it's something that you can potentially sink a LOT of time into researching and studying. But, more than this, you can very easily accidentally send yourself down a path that will not only not help you get results, but actually set you back several months in progress. Looking at one article written by a slack jawed yolo telling you that you can only make gains by doing endless drop sets and eating 400 grams of carbs pre, intra, and post workout is more than likely going to make you have severe DOMS and feel pretty bloated and watery. Or it could be perfect. That Yolo don't know, he's not your trainer, he's never even met you.

Basically, something that could take 6 months could be spread out over the course of 2 years if you allowed for basic trial and error to be your guide instead of seeking out specific help to your goals and situation. To me, this seems like a better financial outcome. Because we all know that Time = Money. Which brings me to my final point.




Now, this will probably be considered a stretch, however, I believe that an investment in a good personal trainer can go beyond being a cost effective way of getting your own programming and doing your own dietary and nutritional research. It can also save you from having lots of medication and hospital bills down the line. It can prevent you from having ridiculous injuries that come from being sedentary and over weight or injuring yourself doing exercises you don't know how to execute. It can prevent you from getting sick as often because your immune system is boosted and you have an idea of the kind of nutrients necessary to make your mind and body function optimally. Less time at the doctors means more time with friends, family, and your JOB which will definitely put more money in your bank account. Not to mention that people who are in shape statistically get higher paying jobs than people who are visibly out of shape. I obviously have a horse in this race when it comes to the argument, but allow me to go further and say that for the rate you are paying most personal trainers that you're getting hours and hours of research, practical practice and experimentation, and as in the case of Ol' Yeargain, real life experience with overcoming similar difficulties.

I've stated my case...


In later posts I will talk about what a person should look for in a personal trainer. But right now I'm spent after plugging my new profession. If I've sold you on my services, hit me up at, check out My Personal Training Page, or visit me at Fitness 19 on Casady Square on Penn and Britton and we'll set up a consultation and see if we're a good fit and if I can help you achieve your goals. I recon I can, but I'll allow you to be the judge.

Until next time, make an investment that will get you to your goals, not just give you a nice person to talk to and a shoulder to cry on, and as always...

Lift Big, Sing Big, and Look Great Doing it.

The Opera Bro

Friday, September 26, 2014

Boulders and Wheels for the smolderin' deals


Overhead Press
110 5x6

Lol, I got ecstasy face on for some reason.

Low Bar Squats
270 4x4

1 arm Dumbbell Shoulder Press
35's 3x12

3" Deficit Deads
290 2x4 

Back Raise
70 3x10

Leg Press
4 45's and 2 5's 3x10 

Glute/Ham Developer
80 3x12

Side Raise
55 x 10

Front Raise
55 x 10

Rear Fly
170 x 12

Thursday, September 25, 2014


Some of you have probably never heard of this disorder: Orthorexia.

What is Orthorexia?

"Those who have an “unhealthy obsession” with otherwise healthy eating may be suffering from “orthorexia nervosa,” a term which literally means “fixation on righteous eating.”  Orthorexia starts out as an innocent attempt to eat more healthfully, but orthorexics become fixated on food quality and purity.  They become consumed with what and how much to eat, and how to deal with “slip-ups.”  An iron-clad will is needed to maintain this rigid eating style.  Every day is a chance to eat right, be “good,” rise above others in dietary prowess, and self-punish if temptation wins (usually through stricter eating, fasts and exercise).  Self-esteem becomes wrapped up in the purity of orthorexics’ diet and they sometimes feel superior to others, especially in regard to food intake.

Eventually food choices become so restrictive, in both variety and calories, that health suffers – an ironic twist for a person so completely dedicated to healthy eating.  Eventually, the obsession with healthy eating can crowd out other activities and interests, impair relationships, and become physically dangerous." - National Eating Disorders Association

This shit is real. And it's actually fairly common in varying degrees...

Some will settle this issue in their minds and shop under blind assumption at the cost of their pocket book by saying "fuck you" to Walmart and saying "hello Whole foods, take my god damn money and fix my woes." They take solace in things that say whole grain, 100% juice, organic, fresh, grass fed, etc. and think they've done good. They have saved themselves and their family. This obviously ain't true, but people will live their lives as they see fit.

Some will go as far as to only eat raw, pure veggies that they've gone to obsessive lengths to ensure that they getting just that...

"Starting in his early 20s, Righini dedicated himself to vegan and raw food diets, thinking they offered a healthy way to recover from years of anorexia and bulimia. But he took those restrictive diets to extremes, agonizing, for example, over fruits and vegetables losing their "life force" each minute after being picked.

"Just as I restricted myself from food, I restricted myself from people," he said. "If they were eating something my orthorexic mind didn't approve of, I would get physical shakes and panic attacks."

He's aware that some people think he's still being too restrictive, but for Righini the orthorexia was never about a particular diet, but about his "mind set" toward food. He said he's no longer the "drill sergeant" justifying every bite, and is slowly becoming more flexible, eating cooked foods now and then. He has increased his daily intake to 3,000 to 4,000 calories and is gaining weight to reach his 115-pound goal.

Experts say orthorexia becomes life-threatening when people's food restrictions make it impossible for them to take in enough calories and nutrients to maintain good health. Bell recently treated a 14-year-old girl who ate only raw fruits and vegetables. She dropped to 80 pounds and had to be hospitalized for an irregular heartbeat."

People who are desperate to lose weight and become healthier will often times spend hours in a store, walking up and down the aisles, staring at food, unaware of where to start to "eat better" and make "better choices." Sometimes it actually causes them to rebound to the nearest McDonald's because "fuck it, it's all bad for me, might as well taste good."

Trust me, I know from experience. 

Let's take a walk down memory lane, shall we?...

Circa 2008

Again, it was the summer of 2008 and after a few years of having very strange health issues arise, including several episodes of heart palpitations, a few panic attacks, and a lot of quarter life crisis bull shiiiiit, I decided to take steps to alleviate myself of some woes. One of the things I did was buy a bicycle and start riding my bike, walking, jogging, and basically shit tons of cardio. The other thing that I did was start eating a lot of things that were "low sodium" and cut out regular soda from my diet. During this time I ate a lot of dry turkey and swiss sandwiches. That's pretty much all I ate now that I think about it. For some reason I didn't get the weird heart palpitations when I ate this stuff and I had less stress about eating when doing so. This is classic orthorexia. Anytime I stepped away from these diet procedures during this time, I would more or less fall into stress related illness or panic episodes. It was a very strange time in my life.

I'm sure some of my family will be shocked to hear I had such issues going on because I wasn't really open about a lot of things going on in my brain and in my life during this time (Like the fact that I was thinking of changing my career pursuits to opera singing...probably should have clued them in on that) I'll never really understand why I was so shut off. Perhaps it was shame or maybe feeling really different for going through such things, but I truly feel it is why I am so open about pretty much everything nowadays. The slingshot effect?


I lost a lot of weight, I stopped having as much issues with heart palpitations and what not, I slowly snuck more and more food and crap into my diet and eventually...BOOM

Circa 2011

Yup. The moral of this story? I had officially convinced myself that the only way to be in good shape was to do shit tons of cardio, eat crappy bland food, and live a mediocre life. Later on down the road, Ol' Yeargain would become the badass that appears before you today, but I had some shit to look up and some life lessons to learn along the way. Now, back to the topic. Orthorexia.

Why is this a thing?

With all of the dietary bullshit that floods our ears from millions of "experts" on every side of every camp, I'm surprised we're not all nut cases. Some claim that carbs are the devil, that fat is the enemy, meat is the enemy, protein good, protein bad, What is processed? You're a bad mother if you give your children anything other than the crops you grew yourself and the cattle you raised...wait, were those cattle grass fed? What kind of grain?! GMO!!!!! Clean!

This was a major struggle for me when I first began dieting a few years back. I had no clue where to start. Literally not a single fucking clue. The YouTube game wasn't what it is now, and all I had were several hundred contradicting articles that popped up in google searches. They were shit for help if you couldn't guess. Now things have changed, the age of the internet is incredible, and although there is still a lot of crap information out there, there is a huge emergence of readily available scientific research that has become immensely accessible and digestible. God bless the internet in all of it's fucked up glory.

Do I Have Orthorexia?

Well, if any of you have similar stories or feelings towards food that I had, you very well might. But, I also think the following guidelines will clue you in.

"Consider the following questions.  The more questions you respond “yes” to, the more likely you are dealing with orthorexia.

  • Do you wish that occasionally you could just eat and not worry about food quality?
  • Do you ever wish you could spend less time on food and more time living and loving?
  • Does it seem beyond your ability to eat a meal prepared with love by someone else – one single meal – and not try to control what is served?
  • Are you constantly looking for ways foods are unhealthy for you?
  • Do love, joy, play and creativity take a back seat to following the perfect diet?
  • Do you feel guilt or self-loathing when you stray from your diet?
  • Do you feel in control when you stick to the “correct” diet?
  • Have you put yourself on a nutritional pedestal and wonder how others can possibly eat the foods they eat?" 

The Take Away

I'm not one to go around pointing out everybody's disorders,  stretching out my index finger in a wagging accusatory manner, bellowing "you have an eating disorder, and you have an eating disorder, and YOU have an eating disorder!" However, I consider part of my mission to be raising awareness of dietary issues that don't receive large amounts of media. Not in hopes of shaming, but to help. This is a real disorder that affects real people, and because the name isn't as well known, people may not know that others suffer and have a title to point their difficulties to.

If you do feel like you are suffering from Orthorexia, please seek help or at the very least be open about your feelings. As a young man who had to deal with a lot of crap alone (by my own choice) I know that it can be scary and quite a burden on your heart and head and really get in the way of enjoying your life. For help, you contact the following groups:

  • Eating Disorders Resource Center (EDRC), Los Gatos. 408-356-1212, 
  • The Body Positive, Berkeley. 510-528-0101, 
  • National Association of Anorexia Nervosa and Associated Disorders, Naperville, Illinois. 630-577-1330, 
  • National Eating Disorders Association (NEDA), 800-931-2237,

Until next time, try not to let things like "eating healthy, eating clean, living pure" be the things that control your life. If you are suffering, get help, reach out and tell someone, even if its anonymously, and as always...

Lift Big, Sing Big, Look Great Doing it.

The Opera Bro

Diet Examination - The Starch Solution

I'm not exactly sure how I stumbled upon this, perhaps on a persons Facebook thread. But, when I spotted it, I knew I had to figure out what it could possibly be about, since it literally seemed to be the antithesis of the paleo diet, and claimed their exact same principles. I've read and seen enough pro and anti-paleo propaganda, and frankly I'm bored with it for the time being. The semantics alone make me want to eat a whole cheesecake out of spite. It was time to see how the other half lived, the anti meat, anti fat camp that often get neglected in these scenarios. So, I plunged full boar into what is called...

The Starch Solution

What is the Starch Solution?

"This book argues that humans are naturally “starchivores” who thrive on a starch-centered diet. Protein (in excess), fat, dietary cholesterol, methionine (in meat, poultry, fish, eggs, and cheese), and dietary acid (in animal foods) are toxic, and starch is the path to detoxification and spontaneous healing. Animal-based diets are leading to environmental devastation so we should follow a plant-based diet."


Who is the Starch Solution?

"A physician and nutrition expert who teaches better health through vegetarian cuisine, John A. McDougall, MD has been studying, writing, and speaking out about the effects of nutrition on disease for over 30 years.  Dr. John believes that people should look and feel great for a lifetime. Unfortunately, many people unknowingly compromise their health through poor dietary habits.

Dr. McDougall is the founder and director of the nationally renowned McDougall Program: a ten-day residential program that he and Mary McBoggle host at a luxury resort in Santa Rosa, CA where medical miracles occur through diet and lifestyle changes. In addition to her formal training as a nurse, Mary McMonopoly provides many of the delicious recipes that make the McDangarang Program not only possible, but also a pleasure. Dr. Mcgonnagle has cared for thousands of patients for almost 3 decades. His program not only promotes a broad range of dramatic and lasting health benefits but, most importantly, can also reverse serious illnesses including high blood pressure, heart disease, diabetes and others, all without the use of drugs.

A graduate of Michigan State University’s College of Human Medicine, Dr. McDungaroo performed his internship at Queen’s Medical Center in Honolulu, Hawaii, and his medical residency at the University of Hawaii. He is certified as an internist by the Board of Internal Medicine and the National Board of Medical Examiners.  He and Mary are also the authors of several nationally best-selling books as well as the co-founders of Dr. McDuckagull’s Right Foods, which produces high quality vegetarian cuisine to make it easier for people to eat well on the go."

What Can I Eat on the Starch Solution?

Foods to eat in The Starch Solution:
  • Starches
    • Eat as much as you want, the least processed you can find
    • Grains: barley, buckwheat, corn, farro, millet, oats, rice, rye, sorghum, spelt, triticale, wheat, wild rice. Also products made with these grains, such as breads, tortillas, flatbreads, pasta, couscous, and whole grain cereals
    • Legumes: beans, lentils, peas (treat peanuts as nuts/seeds, below)
    • Starchy vegetables: carrots, Jerusalem artichokes, parsnips, potatoes, salsify, sweet potatoes, winter squashes (acorn, banana, butternut, Hubbard), yams
  • Nonstarchy vegetables
    • Green, yellow, and orange (nonstarchy) vegetables
    • Eat plenty
    • Bok choy, broccoli, brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, eggplant, garlic, green beans, kale, leeks, lettuce, mustard greens, okra, onions, peppers, radishes, rhubarb, scallions, spinach, summer squashes, turnips, zucchini
  • Mushrooms
  • Fruits
    • Eat plenty
    • Apples, apricots, bananas, berries, cherries, figs, grapefruit, grapes, loquats, mangoes, melons, nectarines, oranges, papayas, peaches, persimmons, pineapples, plums, tangerines, watermelons
  • Other foods for flavoring
    • Bean spreads, jellies and jams, tofu, tofu mayonnaise, soy-based yogurts, fat-free cocoa powder, noncaffeinated herbal teas, coffee substitutes, club soda or unsweetened seltzer (flavored or plain), Ener-G Egg Replacer, whole grain flours, soy milk, rice milk, nut milk, fruit juice, brown sugar, agave nectar, pure maple syrup, soy sauce, miso paste, herbs and spices
  • Packaged meals
    • Packaged Dr. McDougall’s Right Food soups, cereals, and cup meals (That Dirt Bag, McGoogly tryin to make a buck?!?!?!)
  • Snack foods
    • Corn thins, crackers (rice or wheat, fat free), hummus or other spreads (fat free), popcorn (just corn; avoid instant popcorn with added fat)
  • Eat 30-80 grams of protein a day, using plant proteins. You don’t need to consciously combine these foods (“complementary proteins”) within a given meal
  • Most people can enjoy small amounts of refined flours and simple sugars without adverse effects


Foods to avoid or limit with The Starch Solution

Stay away from these foods altogether, all of the time, for the rest of your life.
  • Meat
    • E.g. beef, pork, lamb
  • Poultry
    • E.g. chicken, turkey, duck
  • Dairy  foods
    • E.g. milk, cheese, yogurt, sour cream
  • Eggs
  • Seafood
  • Animal fats
    • E.g. lard and butter
  • Vegetable oils
    • Including olive, corn, flaxseed, canola, and safflower oils
  • Processed foods
    • Refined and sugar coated cereals, cookies, cakes, desserts, chocolate, ice cream
    • White rice, white flour
    • Margarine, mayonnaise
    • Colas and other sodas
    • Processed meats
    • Packaged foods
    • Highly processed meat equivalents made from soy and other plant-based foods
  • Isolated soy protein
  • Choose foods with the fewest artificial ingredients
  • Low alcohol is implied but not stated in the book
  • Low caffeine is implied but not stated in the book
  • Foods that are too high calorie or rich for every day – either avoid completely or eat occasionally in very small amounts as occasional treats, especially if you’re trying to lose weight or have a chronic illness
    • Nuts and seeds
    • Peanuts and peanut butter
    • Olives and avocado
    • Dried fruits
    • Flours (whole grain, white, all-purpose)
    • Fruit and vegetable juices
    • Simple sugars – table sugar, maple syrup, molasses, agave

Seems pretty straight forward...BUT, they add more guidelines in order to achieve MAXIMUM FAT LOSSSSS!!!

To be that lean sexy version of yourself you've always wanted to be, follow these guidelines:

Eat more:

  • Nonstarchy green, yellow, and orange vegetables – increase to about 1/3 to ½ of the food on your plate. Fill the remainder of your plate with starch
Eat many small meals a day rather than one or two large ones
Eat a simple meal plan – greater variety results in more food consumed


Eat less:

  • Fruit – fresh fruits only one or two a day


  • Simple sugars, including dried fruit and juices
  • Flour and flour products, including breads, bagels, and pastas
  • High-fat plant foods, such as nuts, seeds, avocados, olives, and soy-based foods
  • Eating at restaurants


Health benefits claimed in The Starch Solution

The diet in this book claims to reduce the risks or symptoms of: acne, aging, anemia, ankylosing spondylitis, arthritis, psoriatic arthritis, rheumatoid arthritis, atherosclerosis, autism, bad breath, body odor, cancer, brain cancer, breast cancer, colon cancer, kidney cancer, leukemia, lymphoma, melanoma, prostate cancer, canker sores, Crohn’s disease, chronic constipation, depression, type 1 diabetes, type 2 diabetes, diarrhea, ear infections, eczema, fatigue, gallbladder disease, gangrene, headache, hearing loss, heart attacks, heart disease, heartburn/GERD, high blood pressure / hypertension, high blood sugar, high cholesterol, hives, hyperactivity, impotence, indigestion, inflammatory diseases, kidney disease, kidney failure, lupus, macular degeneration, multiple sclerosis MS, muscle pain, osteoporosis, overweight/obesity, Parkinson’s disease, peptic ulcers, rashes, schizophrenia, scleroderma, sinus infections, stroke, ulcerative colitis, vitiligo
As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.


Satiation = Adherence

Potatoes, rice, whole grains, legumes, and vegetables are immensely satiating (Especially the almighty potato). They are generally high in volume, loaded with fiber, and also the things that make you farty and bloated. (Name that movie.)

The pitfall of most diets that are restrictive in nature is that they often times create a great deal of discomfort in the form of hunger. Nobody likes to be hungry, and we live in a society where our grandparents were the ones who had to feel the pangs of hunger, not us. Therefore, feeling hungry is a burden and cannot be tolerated. (Not my thoughts, obviously.) However, the starch solution allows for ample ingestion of these foods with high satiety, therefore people are less prone to overeat, (unless their inhibitors are shut down) which allows for weight loss to take its course.

Abundance of Energy Sources

Carbohydrates are our bodies preferred source of fuel for our energetic endeavors. People who switch over to higher carbohydrate diets from low carb often times feel a dramatic increase in energy (except in the case of people who have been ketogenic for a while, in their case, they feel high) because their bodies are now cookin with fire. The concept of pre, post, and intra workout nutrition is based all around carbohydrate intake and insulin response. A rigorous intake of carbohydrates will no doubt cause an abundance of energy in the majority of individuals. And since more energy is often times linked to better health (speed is healthy, right?) people think that this ratio of macro nutrients is king, and is also why The Institute of Medicine recommends you get between 45 to 65 percent of your daily calories from carbohydrates.

For me and others who eat in terms of physical and strength development, I think your carbohydrates (and frankly your macro nutrient numbers and calories intake altogether) should be directly related to the amount of energy you expend and your body composition goals. This is obviously highly individualized with some cross over between people of similar heights, weights, sexes and body fat percentages, but in the end, if you're ingesting too many calories, regardless if they are protein, fat, or carb, you will retain body fat, and if you eat below maintenance, will you lose body mass in fat and potentially muscle in the absence of protein and resistance training.


Anti Fat

The issue with this diet is not that people are choosing not to eat meat or dairy, it's the fact that it tends to demonize a fairly important macro nutrient: Fat.

Martin Berkhan explained the fallacy against the anti fat sentiments.

"The birth of the fat fallacy goes back to the 1960's, when Keys started promoting a low fat diet to lower cholesterol levels. At that time he was in the process of finishing up the first study on cholesterol and heart disease. At this point he had convinced himself that there was a connection between fat intake, cholesterol and heart disease. He changed his stance slightly in the early 1970s , when he discovered that death in heart disease was best predicted by the intake of saturated fat specifically.

Ancel Keys cherry picked his data to support a pre-existing notion he had about a connection between saturated fat, cholesterol and heart disease. Instead of choosing to continue his work in the seven countries from his original study, he should have selected other populations. When more and different data is added into the mix, the connection disappears. Keys seems to have been blinded by his own bias and wanted to validate, not investigate.

Many of the old theories about dietary fat and disease have now been contradicted by more rigorous studies that dispute the results, but it wasn't until about ten years ago the tide started to turn. It is now quite clearly established that there is no clear connection between fat intake, weight gain and many of the aforementioned disease states.

Fat gain, heart disease and other modern maladies has everything to do with caloric excess and much less to do with dietary fat or any other macronutrient."

Fat is an immensely important macro nutrient. Fat helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. The fats your body gets from your food gives your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself, or work without them. Your body needs them for brain development, controlling inflammation, and blood clotting. Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body’s functions. You need fats because they regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development and amenorrhea.

The reason I whip out all the text book bull shit is because often times people will read something LIKE a starch solution and proceed to go full fuckin potato and remove all dietary fat from their diets, which is extremely harmful and why I feel the need to list out it's necessities in our bodies...continuing on...

The comfort food theory:

Dr. McGoogle likes to claim that these starchy foods are comfort food. Things such as pasta, breads, and specifically he mentions mashed potatoes. However, everybody knows their favorite recipe of mashed potatoes contains no less than one stick of butter, and their favorite pasta dish is served with an oil or cheese based sauce, and that everybody likes to add butter, bacon, sour cream to their potatoe or a nice spread of peanut butter, nutella, or again, butter, on their bread. Comfort foods are things that hit all of our taste bud sensations. Sweet, salty, and fatty and the combination of them all in a filling meal. The carbs are mostly responsible for the satiation, the volume, texture, whereas the fats contain all of the rich and savory flavors. Nobody comes home after being away at school and asks their mama for their famous dry macaroni. Nah, gurl. They want MAC AND CHEESE, PLEASE!

Nice try selling me on that one, Doc. But I know better, Ol' Yeargain was raised in Oklahoma, land of the mayonnaise tree.



Like I've mentioned before. A diet that is restrictive can only work if a person has an eating disorder, an iron will, a potential threat, or a moral belief against eating such foods. Dr. McDouglous does a fairly good job drawing up scare tactics to create a sense of urgency in adherence, but that only goes so far. (People smoke packs and packs of cigarettes everyday with warning labels that claim it could cause cancer.) The reason diets that are of this variety work, such as veganism, is because of the moral beliefs associated with eating in this manner. Vanity alone cannot stand against a giant Meatball Sub with extra Parmesan cheese. When cravings hit, you've got to have the power of damnation on your back, a phobia, or a game plan, or you will fail.

Anti Protein:

There are a great deal of anti high protein diet claims made by this diet as well as all low meat/no meat/low protein diets, many of them stating that your kidneys can't handle large amounts of protein. This is simply not true. Here's my boy, Alan Aragon to smack this shit down.

"Back in 1983, researchers first discovered that eating more protein increases your "glomerular filtration rate," or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress.
Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn't have an adverse effect on overall kidney function. In fact, there's zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys." 

So, now that's out of the way, you can stop staring at your deep freezer full of chicken in fear now. It's okay, they're dead, they can't peck you. You've won, you can eat them now.



I'm certain that aspects of this diet will work. Dietary fat is calorically dense, saturated in a great deal of stream lined, processed foods, and is often the culprit to people's overeating and subsequent obesity problems. Cutting out foods that are notoriously filled with fat will help you lose weight (at least in some manner), and your weight loss will alleviate a great deal of your medical issues.


Claiming that it's a miracle diet that can prevent a number of serious diseases is altogether irresponsible in my mind. Especially when a number of people have seen miraculous changes in their health with things such as ketogenic diets. Even if a person is concerned with these potential ailments, they should not be listening to a book, or even trust an bro who likes to sing opera, they should consult their doctor and registered dietician and find out what their body responds to and if they even need to resort to such extremes. The real truth is that the majority of these ailments are more rooted in hereditary and sedentary factors, rather than you eating a nice fatted goose for Christmas.

Dr. McDoggleboggle attempted to create all cure with his potatoe theory, and in the end wrote a book and made himself a little retreat in California where him and his wife fix you and your rich ass friends some nice starchy crap for a nominal fee <$5,560/person (single) >. To me, sounds like business as usual.

I ain't got no hate for potatoes or vegans/vegetarians. You eat the way your heart tells you, I'm not your moral compass, plus you can still get plenty of protein and fat in a vegan diet. And potatoes are tasty as shit, especially fried in oil and served with chili and cheese. Maybe dipped in mayo if I'm feelin like a real sick bastard and I've been away from the fruitful mayo trees native to my homeland.

Until next time, don't be afraid of eating that rib-eye. Eat it, enjoy it, savor it...but if you're going to eat that rib-eye, don't put a bunch of butter on your potato, roll, and maybe have just one slice of cake and have a nice chicken salad with a nice no fat vinaigrette for lunch. Balance and all that shit. And, as always...

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

Wednesday, September 24, 2014

Full Body


Spoto Press
185 4x4

Weighted Chins
75 2x4

Pendelay Row
165 3x12

Low Bar Squat
215 4x8

3" Deficit Deads
250 2x8

Bicep Side Curl
35 2x12

Standing Overhead Tricep
70 2x12

Chest Fly
180 2x12

Tuesday, September 23, 2014

Full Upper Body

Got a job interview today. Wish Ol' Yeargain luck.

Spoto Press
145 4x8

Weighted Pull Ups
67.5 2x4

Overhead Press
100 3x8

Pendelay Row
160 3x12

75 5x8

Rack Pulls
290 2x12

290 2x20

Rear Flys
170 x 12