Ballin' on a Budget? Here's the best bang for your buck

Marty Kendall over at OptimisingNutrition.com put a bunch of data together to show you how to get the most bang for your buck when it comes to shopping for the most nutritious foods!

Cost vs maximum nutrient density

As a starting point, the picture above shows cost vs nutrient density.  As a general rule, foods that are more nutritious tend to be more expensive.  But if funds are tight, you can get a better nutritional bang for your buck by focusing on foods towards the top by keeping to the left. 

Some quick tips for interpreting the charts:

• Foods towards the top are more nutritious.  

• Foods towards the left are cheaper.

• Foods towards the right are more expensive (on a calorie for calorie basis).  For example, it would cost you more than $100 per day to live on 2000 calories of fresh blueberries or asparagus.  However, it might only cost you $1 per day to live on vegetable oil, sugar and oatmeal.  

• Foods towards the bottom left of the chart (e.g. fats, oils, flour and sugar) are cheap but are nutritionally very poor.  While we don’t eat these foods by themselves, they often end up as ingredients for high profit margin processed foods.  

• The foods towards the bottom right are not a good investment in terms of either nutrient density or cost.  

If you want to look at more popular foods check out the Tableau chart here (you’ll need to be on a computer with a screen not a phone for this, sorry). 

If you’re super eager and want to check out ALL the data for all the foods that we have collected price and nutrient data you can check it out here.   

Improving Pressing Strength

Photo by Alora Griffiths on Unsplash

Few other exercises share the same level of popularity as the bench press, yet the majority of the time a proper diagnosis is necessary to keep improving the poundages.

The following is based on Charles Poliquin’s structural balance teachings .

Monday is international Bench Press day and thousands of meatheads pour into the gym to get their fix. Yet, despite its popularity, it continues to carry a reputation as being responsible for a number of pec tears and shoulder injuries.

However, whether you’re a bodybuilder, an athlete, or a weekend warrior who just wants to look better naked, the bench press can part in your routine. The focus of this article is to help you find your best assistance exercise to boost your performance in the bench press.

First, You Must Find the Weak Muscles

Louie Simmons, of Westside Barbell, along with Charles share an idea that sticking points in large compound lifts are due to one or more weak muscles in the chain that makes up that lift. If you want to get better at any give exercise and lift more? You must find the weak muscle first, then strengthen it using a few choice assistance exercises that recruit the most motor units.

To be fair, this knowledge is more applicable to the advanced lifter/athlete. For instance, if you only bench press at least 1½ times their body weight. You aren’t going to find a lot of value in the following information.

Let’s look at the most common pressing styles and their sticking points…

Pressing Style	Sticking Point	Target Muscle
Close Grip/Wide Grip	Start/Mid-Range	Serratus Anterior
Both	Start	Anterior Deltoid
Wide Grip	Start	Pectoralis Major, Clavicular portion; Subcapularis
Close Grip	Start	Pectoralis Major, Sternal portion
Wide Grip	Mid Range	Biceps Brachii, Long Head Coracobrachialis
Both	Lockout	Triceps

Target the Weak Link With the Right Exercises

The next step is to choose what exercises will be right for your unique issue. Don’t be a Chihuahua who does an exercise just for the fun or the change of pace. Real gains come from purposeful application of exercise selection. Now is the time for serious lifting with exercises that will recruit the largest motor unit pools possible to increase strength in the right muscles.

Have a look at table 2 to determine which exercises are right for you.

Target Muscle	Assistance Exercises
Serratus Anterior	Incline Front Cable Raises Front Cable Raises
Anterior Deltoid	Seated Press Behind the Neck Seated DB Press, Semi-Supinated Grip Seated Military Press
Pectoralis Major, Clavicular portion; Subscapularis	Wide-Grip Bench Press to Collarbone Bent-Arm Flys Flat Crossovers Partial Bench Press (Bottom Range) Functional Isometrics Incline Press Flat DB Press, Pronated Grip
Pectoralis Major, Sternal portion	Parallel Bar Dips Decline Press Decline Flys (Cables or DBs) Functional Isometrics Flat DB Press, Semi-Supinated Grip
Biceps Brachii, Long Head	Barbell Curls Incline Curls Standing Cable Curls w/ Elbows behind the body. Any type of curlswhere the upper arms are in line with the torso or behind it.
Triceps	Triceps Extensions to Neck Parallel Bar Dips Skull Crushers Lockouts in the Rack Close-Grip Bench Press Reverse Grip Bench Press Board Presses

Putting it Together

One thing that makes a major different in gaining strength or overcoming plateaus is knowing how to prioritize the exercises in a workout to make it more efficient at reaching a given goal. In this case, always start with the pressing exercise, and then do serratus/anterior delt work, followed by triceps and finally biceps. This will ensure that your nervous system is able to recruit the most motor units in each muscle group so you will get the most bang for your training buck.

How to win while drinking

Photo by Yutacar on Unsplash

Let’s face it, we know alcohol isn’t good for us but at the same time no one is going to completely cut it out of our lives because at some point we enjoy what it does for us. To counteract the negative effects of drinking in excess check out the following steps to lessen the toxic burden your next night on the town might have:

BEFORE YOUR NIGHT OUT

Eat a light meal. You want some food in your stomach to slow the absorption of the alcohol, but not so much food that you’re overloaded with calories from both the meal and the booze. If not, you risk flooding your body with too much ethanol too fast, and the subsequent conversion into acetaldehyde can overwhelm your antioxidant defenses. Preferably, the meal should include plenty of polyphenol-rich plants and spices, including turmeric powder, ginger, berries, and beets, since anything pungent or colorful is fantastic for alcohol metabolism, as well as quality protein. Adding in a spoonful each of extra-virgin avocado oil, extra-virgin olive oil, and red palm oil will provide the polyphenols and vitamin E that can protect against alcohol-induced oxidative stress, and the monounsaturated and saturated fats in all three protect the liver.

The easiest example of a light meal is a “meat salad”, think mixed greens with your choice of lean protein topped with beets, nuts or seeds, herbs like turmeric or ginger, sprinkle in your olive/avocado/red palm oil and enjoy. A light desert can be a square or two of dark chocolate (not only does the cocoa fat in chocolate protect against ethanol-induced liver damage, but the cocoa polyphenols can increase your antioxidant capacity) or a handful of berries. Make sure to salt the meal with a good mineral-rich salt, such as Redmon’s Real Salt. Another, and perhaps better tasting way to get the benefits of polyphenols without the plant matter is to add a scoop or 2 of Nutridyn’s Fruits & Greens to mineral water and sip on before your party bus arrives.

Take 500 to 600 mg of N-acetylcysteine (NAC) and 1 g of vitamin C. NAC is a precursor to glutathione, the antioxidant responsible for metabolizing alcohol. Hospitals give NAC megadoses to treat Tylenol-based and alcohol-based liver poisoning. Vitamin C helps NAC supply glutathione, an essential antioxidant.

Take 300 to 400 mg of magnesium. Alcohol depletes magnesium and can also cause constipation, and this helps with both. You may want to save this tactic for after the party if you find the magnesium gives you loose stool, which is common, or use a time-release magnesium formula such as Jigsaw MagSRT.

Mix a few spoonfuls of collagen powder into a smoothie or drink of your choice (such as green tea—see below) or drink a cup of organic bone broth. The glycine in collagen and gelatin reduces lipid peroxidation and antioxidant depletion in the liver. Adding vitamin C with a supplement or a squeeze of lemon can increase glycine absorption.

AT THE PARTY

Drink only the highest-quality alcohol available and avoid high-fructose corn syrup, added sugars, and other nasty ingredients. A few good choices are gin or vodka mixed into sparkling water with bitters or a splash of fresh juice; organic or biodynamic wine; or a noncaloric soda such as Zevia mixed with wine and ice for a sparkling cooler. Unless you are drinking the super-fancy, expensive stuff, dilute wine and other spirits with sparkling mineral water to improve hydration. If people ask why you’re ruining the wine with water, inform them that you are making yourself a fancy French sparkler. Add a pinch of salt or one effervescent electrolyte tablet to each glass of water you consume (ideally from a glass bottle, such as Pellegrino or Gerolsteiner).

BEFORE BED

Be sure to get some electrolyte’s in. Mix 1 scoop of your favorite Electrolyte mix (be sure to pick one without added sugars like Dynamic Hydrate) into mineral water, add additional salt to taste. Drink this 30-45 minutes before bed to give yourself enough time to pee before you fall asleep. You can also include up to 1500 mg of any vitamin C supplement with this water..

Consume another 200 mg of magnesium, or a full 400 to 600 mg if you haven’t taken any magnesium yet.

Take four capsules of activated charcoal to sop up any toxins in the gut. Contrary to popular belief, charcoal does not absorb alcohol, but it does absorb toxins, so this step is only truly necessary if you’re unsure of the purity of the compounds you’ve been consuming, or if you have gas and bloating from excess sugars or strange party foods.

Take 3 to 10 mg of melatonin. Alcohol reduces melatonin secretion, which can contribute to annoying early awakenings when all you want to do is sleep in.

IN THE MORNING 

• Drink the same pre-bed drink from the night before, and/or consume a scoop of Fruit’s and Green’s.

• Take two more capsules of activated charcoal and another cap of vitamin C.

• Consume a fatty/protein breakfast that includes eggs so that you can get the benefits of choline..

• Exercise lightly (e.g., take a walk in the sunshine) or sit in a sauna. Do anything that gets you sweating (infrared sauna therapy is best due to the added detox effect). Afterward, take a cold a cold shower to reflect on the previous nights bad decisions!

Concussion Protocol (CTE)

1. Dynamic Brain Restore Powder….first 2 months take 1 scoop twice daily (earlier in the day as it is a nootropic). Then for the following month take 1 scoop per day. For prevention purposes after the first 3 months, take 1/2 a scoop per day. This combo has been shown to heal the brain, increase the dendritic lengthening creating improvement brain cell communication. Improves neuronal glucose metabolism and brain energy.

2. Brain Support…..first 2 months take 2 caps twice daily. Then take 1 capsule twice daily for another month. For preventative purposes, take 1 capsule daily. This formula will reduce brain inflammation and oxidative damage.

3. DHA Liquid Omega Liquid….first 2 months take 1 tablespoon twice daily. The following two months take 1 tablespoon per day. For ongoing brain health and prevention, take 1-2 teaspoons daily. The brain is made up of 60% fat, with 40% of that being DHA. Fish oils reduce axonal and neuronal damage, decreases depression/anxiety because it supports neurotransmitters, reduces neuronal apoptosis, inflammation/edema, and oxidative stress. Also increases BDNF (brain-derived neurotrophic factor).

4. Magtein….first 2 months take 2 capsules 2-3 times daily. The following month take 2 caps twice daily. For preventative purposes take 2 capsules daily. This form of magnesium (magnesium threonate), is the only form of magnesium to substantially cross the blood brain barrier as a signaling molecule for controlling synaptic density and plasticity. Improves sleep and mood.

5. This supplementation along with a Ketogenic Diet high in vegetables, quality protein, and try to eliminate sugar, gluten, and dairy as they are inflammatory and reduce the healing of the brain. Check out the following Keto Food Matrix from Robb Wolf’s Keto Masterclass to create an easy meal.

You can still make gainz with light weights at home

We are all out of sorts right now due to our limited access to gyms and heavy weights, but do not let that deter you from continuing to get after it with lighter weights.

One study on the effects of high reps and low reps on muscle growth compared sets performed with weights at 80 percent of one-rep maximum (1RM) to complete muscular fatigue with sets performed with weights at 30 percent of 1RM to complete muscular fatigue. Turns out that the weight of the load is not as important. Instead, what matters is whether a muscle is worked to complete fatigue. This study demonstrated that high reps and light weights can stimulate just as much muscle growth as low reps and heavy weights.

For example, you can build your chest by doing a few sets of high-rep push-ups to complete failure. This is a potent tactic you can apply right now in your living room.

In another study, super-slow lifting at 55 percent to 60 percent of the participant’s 1RM increased both muscle thickness and maximal strength just as much as standard-speed lifts performed at 80 to 90 percent of the participant’s 1RM.

In yet another study, both heavy lifts of eight to ten reps and light lifts of eighteen to twenty reps activated the genes involved in muscle growth. Research has also demonstrated that 25 to 35 reps with lighter weights leads to the same gains in muscle size as 8 to 12 reps with heavier weights. Even in seasoned weight lifters, 20 to 25 reps with a light weight leads to the same muscle growth as 8 to 12 reps with a heavy weight.

Ultimately, if you want to add muscle mass during this time, you should incorporating one of these modalities because you can still build muscle with light weights and high reps—and, incidentally, research suggests this approach is particularly effective when training legs.

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1. Cameron J. Mitchell et al., “Resistance Exercise Load Does Not Determine Training-Mediated Hypertrophic Gains in Young Men,” Journal of Applied Physiology 113, no. 1 (July 2012): 71–77, https://doi.org/10.1152/japplphysiol.00307.2012.

2. Michiya Tanimoto et al., “Effects of Whole-Body Low-Intensity Resistance Training With Slow Movement and Tonic Force Generation on Muscular Size and Strength in Young Men,” Journal of Strength and Conditioning Research 22, no. 6 (November 2008): 1926–1938, https://doi.org/10.1519/jsc.0b013e318185f2b0.

3. Brad Schoenfeld et al., “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men,” Journal of Strength and Conditioning Research 29, no. 10 (October 2015): 2954–2963, https://doi.org/10.1519/JSC.0000000000000958; Bent R. Rønnestad et al., “Dissimilar Effects Of One- And Three-Set Strength Training On Strength And Muscle Mass Gains In Upper And Lower Body In Untrained Subjects,” Journal of Strength and Conditioning Research 21, no. 1 (February 2007): 157–163, https://doi.org/10.1519/00124278-200702000-00028; Hanssen et al., “The Effect of Strength Training,” 728–739, https://doi.org/10.1111/j.1600-0838.2012.01452.x.

Personal Training is Dead... again

Looks like the personal training is dead in the water. We've been replaced with videos of home-based bodyweight workouts on youtube. Can't say I'm surprised as the majority of personal trainers are little more than rent-a-friends with the ability to count to 10. If this is you, good riddance, you aren't going to make it through this hiatus because you've provided very little value to your clients and did nothing to advance the public's perception of what a trainer should be.

To be honest, I don't even like being identified as a personal trainer as it's tinged with mediocrity. Yet, I love what I do. I think anyone who has worked with me will agree that I do all that I can to become better at my craft, in order to deliver the best results possible.

My problem is that if the best thing we can offer our clients right now, in their pursuit toward optimizing health, is a bodyweight workout we have definitely lost our way. Or, perhaps it's just me. Maybe I need to change directions. Maybe I've outgrown the framework of the current industry.

There is no downtime in the process of accumulating health. Why do gym closures so strongly affect the majority from continuing to provide value to their clients lives? Because as an industry, we have literally fit ourselves into a BOX. We haven't established ourselves as being able to provide more than a workout routine and nutrition advice, most of it cookie-cutter. This is the time to work with someone knowledgeable enough to help you with more than just how to squat, count calories, or push supplements. Yes, they are all helpful within a gym setting, but where does that leave us now? Plenty of our client continue to have issues that impact sleep, cause rampant inflammation, mitochondrial dysfunction, hypertension, gastrointestinal distress, hyperglycemia, adrenal dysregulation, etc. during this quarantine. And GUESS WHAT, the worst affected are those with the aforementioned issues! This would be the time to work on those issues, but we're not because the majority of us don't know how. And don't give me any bullshit about how "you're not a doctor" because the healthcare industry is worse.

At the end of the day, if you aren't fully invested in what you preach and have no desire to tirelessly learn more, please get the fuck out because I have work to do and you're only making me look bad

something to think about during your quarantine netflix binge...

Since the world is in a health crisis, here is something to thinking about during your quarantine netflix binge...

In epidemiological studies, TV watching has a huge negative effect on health:

- Adults age fifty to seventy-one who watch the most television each day have a 61 percent higher risk of dying than those who watch the least, even after adjustment for amount of exercise. The most vigorous athletes, who exercise more than an hour per day, still have a 47 percent higher risk of dying with greater television viewing.*

- An Australian study found that every hour spent watching TV reduces life expectancy by twenty-two minutes.**

*Matthews, C. E. et al., “Amount of time spent in sedentary behaviors and cause-specific mortality in US adults,” The American Journal of Clinical Nutrition 95, no. 2 (February 2012): 437–45, http://pmid.us/22218159. A hat tip to Gretchen Reynolds, “Don’t just sit there,” The New York Times, April 28, 2012, www.nytimes.com/…/29/sunday-review/stand-up-for-fitness.html, and Dan Pardi, “Buy 1, get 2 free!” Dan’s Plan, blog, May 4, 2012, www.dansplan.com/blog/1501-buy-1-get-2-free.

** Veerman, J. L. et al., “Television viewing time and reduced life expectancy: A life table analysis,” British Journal of Sports Medicine (August 15, 2011), http://pmid.us/21844603. A hat tip to Gretchen Reynolds, “Don’t just sit there,” The New York Times, April 28, 2012, www.nytimes.com/…/29/sunday-review/stand-up-for-fitness.html, and Dan Pardi, “Buy 1, get 2 free!” Dan’s Plan, blog, May 4, 2012, www.dansplan.com/blog/1501-buy-1-get-2-free.)