Tag Archives: diet

Rules for Weightloss

The holidays are a time when most people are “social feasting” as I like to call it  and in doing so creating internal conflict on whether or not to try to stick to a diet during the holidays.  Their usual train of thought is: I’ll just wait until after New Years to make a resolution.

The scary statistic is that 92% of New Years resolutions will fail.  That means only 8% will succeed!  See, I can do math.

Here is some more math, the average American gains .4-1.8 pounds during the holidays and gains 1.2-3.6 pounds per year.  In some cases that means most of your weightgain happens between Thanksgiving and New Years.  Maybe it’s time to put down that reindeer shaped surgar cookie.

How is it that I am single handedly able to consume a 11 pound turkey, small village of Pilgrims, and 2 pumpkin pies  in 3 days and still maintain a 6 pack you might ask?  If you say by doing a million crunches you are going to get an Undertaker tombstone by yours truly.  The truth is I don’t do crunches, I probably spend less time working out than you, and also probably consume more calories.  So what is the secret?

The secret is that there is no secret.  But there are rules that you must follow in order to lose some of that excess gravy and keep it off.  Now, this isn’t a set of rules you should follow sometimes, it is something that you should make a habit if you are serious about getting the body that YOU want.

Here they are:

  1. Take a holistic approach towards diet and exercise.  Have you ever heard the expression “Don’t put all your eggs in one basket”?  Numerous studies have shown that a combination of proper nutrition, strength training and cardiovascular exercise is the most efficient way to lose weight both short and long term.  I recommend 1-3 days of bodyweight or resistance training and 2-3 days of cardiovascular exercise to lose weight.
  2. Know your calories.  First and foremost, if you want to lose weight you must burn more calories than you consume (a caloric deficit).  This is an absolute must, no exceptions.  The basic way to find your daily caloric consumption for weightloss, multiply your bodyweight by 1.1 -1.3 depending on your exercise habits.  This is your target calorie intake each day, eating too much will prevent weightloss and eating too little will slow your metabolism.  (This number might be lower if you have a high MBI or high percentage of body fat percentage)
  3. Feed your metabolism regularly throughout the day.  Regularly consuming small meals will keep your metabolism revved up and allow you to burn extra calories throughout the day.  Lets say your daily calorie consumption from tip#2 is 1,800 calories per day and you are aiming for 5 meals per day.  You should divide 1,800 by 5 which would give you approximately 360 calories per meal.  Taper your meals throughout the day eating a slightly larger breakfast and a slightly smaller dinner.
  4. Perform whole body exercises.  Research shows that whole body exercises such as squats, lunges, pushups, bodyweight rows, and numerous core exercises that challenge your entire system are the best way to increase your metabolism.  If you are not able to move properly it makes it hard to exercise and in turn lose weight or reach your goals.
  5. Incorporate circuit training into your workouts.  A great way to burn a ton of calories is to perform bodyweight and/or resistance exercises back to back for a certain amount of time or repetitions.  This is known as metabolic training, circuit training or turbulence training.  This type of training is a fun and exciting way to challenge your whole body physically and cardiovascularly and will surely help you reach your goals.  Group training and/or group fitness classes are a great way to get in these type of workouts.
  6. Use interval training to rev up your cardio.  High intensity interval training has been shown to not only increase your cardiovasuclar health but will also help you burn more calories.  I recommend using the bike or rowing machine and starting slow with 10-20 second work intervals and 40-60 second rest intervals and decreasing the work:rest ratio as you become more fit.
  7. Have a program and stick to it.  Would you try to fix your car on your own or would you bring it to a mechanic?  Why wouldn’t you do the same with your body?  I recommend programs such as The New Rules of Weightlifting (for men or women), Core Performance, Maximum Strength, or The Female Body Breakthrough.  You can get most of these books from Amazon for as little as $10-$20.  For a program that is custom tailored to you then I recommend contacting a certified health and fitness professional.
  8. Write it down. One way to see results is to write it down.  Use a journal, a notebook or your Iphone.  Whatever you do, make sure you are writing things down such as your goals, your diet, your exercise program, your weightloss, or maybe even gain.  If you look at things on paper it will help you see where you are going wrong or could possibly improve.

Happy Christmahanakwanzmakuh!

Post any questions, comments, concerns below.  I will answer.


Twinkie Diet

I know I am a week late on this one but I have been receiving emails since my last post where I included a link to the story of the Kansas State professor who went on the Twinkie diet and lost 27 pounds.  You can read the CNN article here but I just wanted to share a few of my opinions on the consumption of this male bodypart-like non-food product.

A breakdown of the actual diet that Mark Haub went on to drop 27lbs in 2 months consisted solely of sugary vending machine delicacies such as Ding Dongs, Snowballs, and Twinkies.  In order to maintain some basis of health, he also consumed a daily protein shake, multi-vitamin and miniscule serving of canned vegetables.  He cut back from his usual consumption of 2,600 calories per day to sub 1,600 calories per day.

What does not surprise me is that fact that he lost weight.  It has already been proven that VLCD or very low calorie diets causes weightloss in most people.  I say most because in almost every study there is always an exception to the rule.  Just look at the curious case of Benjamin Button.

What did surprise me was the fact that he improved such biomarkers of good health such as a decrease in LDL and an increase in HDL cholesterol (LDL think “lousy” and HDL think “happy”…that is how I remember it), as well as a decrease in blood lipids.  What this proves is that by decreasing your overall body fat, you will decrease your susceptibility to these health risks.

The problem with this study that it is not actually a study at all since the results come from one man.  What people shouldn’t go out believing is that this diet is healthy or will give them the same results as the professor.  The fact is that you only get a small window (2 months) into what this diet will actually do to your body.

What I am more interested in when it comes to health and fitness is longevity.  What do you think would happen to the professor if he stayed on this diet for 6 months?  What about for 6 years?  I think it’s safe to say that the consumption of all of those non-food products would eventually take their toll on your body and new problems other than being overweight will arise.  Think: “If you run through a dynamite factory with a lit match and manage to make it out the other side, that doesn’t mean your not an idiot”.

Here are the basics of calorie consumption and weight loss:

  1. Depending on your exercise habits, multiply your bodyweight by 10 to 13 to get your daily calorie intake.
  2. Follow rule 1 every day…not most days (when someone tells me this I assume they mean never).
  3. Don’t eat too little calories.  This will slow down your metabolism.
  4. Every 10 days have a “cheat” or refead day.  Don’t gorge on junk food, but do eat something you like and consume a few exta calories.
  5. Try to eat 4-6 “meals” or “feedings”.  Taper your meals as well eating a slightly larger breakfast and smaller dinner.

For example, say you currently weigh 14o pounds and exercise 3-4 times per week.  You would multiply 140 by 12 which would give you a consumption of 1680 calories.  If you try to eat 6 meals a day, divide your calories by 6 which would give you approximately 280 calories per meal.  To put this in perspective, that would be one package of snack cakes or one bottle of soda.

Sidenote: The average American consumes 680 calories per meal.  We also on average consume between 2,000 and 4,000 calories per day.

I am not going to get into what you eat because you should know the difference between healthy food and lets say a Twinkie.  All I can say is put actual “food” in your body.  If you do not know what that is then pick up Food Rules by Michael Polan to learn how to distinguish between a potato and a potato chip.

If anything, I tell my clients to begin with the caloric formula and then gradually improve the quality of the food that they eat.  It is extremely hard for the average 40-50 year old who is trying to make a change to completely eliminate the foods that they have been eating for decades.  It is more feasible to get them to alter their calorie consumption by giving them this simple formula.

Say Hello To My Little Friends

I don’t know if you have noticed but over the past year or so there has been a ton of new marketing focused on yogurt and smoothie products containing “live cultures” or more specifically probiotics.  I mean c’mon, you must have seen that commercial with all the Jamie Lee Curtis and skinny women running around singing Activia!, loving life and eating yogurt.

Jamie Lee Curtis

But what exactly are probiotics and are they all that they are supposed to be cracked up to be?  Are they necessary?  Can we get enough of them from whole food or should we take a supplement?  Will they really help our digestive system so we don’t need a full lenght novel like The Girl With the Dragon Tattoo every time we go to the bathroom?

Honestly, I don’t know the answer to any of these questions nor have I read The Girl With the Dragon Tattoo but I plan to do my research to share with all of you.  I could use a little fiction and microorganisms in my life.

I have always been a huge supporter of yogurt and the new front runner greek yogurt for not only the great protein and calcium content but also the live cultures.  You know, the L acidophilosaurus rex an the B bacterium instomachus yum.  (What did he just say?)

The one thing that I do know about intestinal flora is that it contributes to digestion and absorbtion of nutrients and protects our innards from evil tummy bugs like E. Coli and salmonella.  The indoor plumbing where these healthy bacteria reside is your large intestine which covers over 75% of your body’s immune system. 

Over all, there are over 400 known species of these microbes living in your digestive tract helping to protect your immune system.  It is a very important job and your first line of defense against viruses and other stomach bugs.  Think the Battle of Mordor from Lord of the Rings going on in your intestion: good vs. evil.

Good food sources include yogurt of course as well as fermented foods like saurkraut, kimchi and kombucha.  Another great source of probiotics which I have recently added to my diet is kefir, which is a probiotic yogurt-like drink.  I have been drinking the Lifeway brand plain kefir throughout the day to aid in digestion since I have been taking in extra calories lately…not always to the liking of my stomach.  Believe it or not, after a week the probiotics made a huge difference.

Things that can affect the healthy bacteria are changes in diet, stress, hormones, radiation, pollution, antibiotics, infection and Jillian Michaels.  All things that I’m sure effect you in one way or another.  And a decrease in the good guys means an increase in the bad guys which will cause poor digestion, poor nutrient absortion and a lower immune system.

I have not taken probiotic supplements but I know a few people who have and had great success.  Tablets, drinks, chewables and acidophilus pearls are available for your supplemental pleasure. 

Another great way to make sure that your little squirmy dudes are doing their job is to make sure you are eating whole foods and avoiding processed foods that may irritate the lining of your intestine.  Just another good reason to stock up on fruits, veggies, beans, and whole grains.

Post your questions and comments below, I would love to hear your take on probiotics.

Q & A: The Cleanse

Q: I have been wondering about cleanses lately- they seem to be very popular but are there actually any health benefits?  Aren’t you just better off not eating crap like processed foods?



A: Just to clear the air before I get into my feelings on cleanses, I want to state once again that I am not a nutritionist nor have I ever done a cleanse.  To that extent, the rest of this post is going to be purely opinion juiced up with some research that I am doing as I type this post.

First off, there are many types of cleanses, many of which include “fasting” of some sort and make all sorts of extravagant claims.  I’ve seen shakes, fruit only cleanses, lemon juice cleanses, herbal cleanses, and other magical potions that are supposedly aimed at banishing the evil colon trolls that inhabit your intestines.

The first thing I ask my clients or others who ask me if they should do a cleanse is whether or not they actually know what a cleanse is.  What is a cleanse supposed to do?  What are you cleansing?

I usually just get some silly response like it is going to help detoxify me followed by a blank start.  Cue crickets.  Or one of my other favorites is it removes all the gunk that builds up in my intestines over the years.  For one, how do you know there is anything built up in your intestines?  Simply eating plants should help take care of that but who am I to judge?

Another one of my favorites are the cleanses that promote fasting as part of their regimen.  Right off the bat you’ll notice that some of these cleanses include calories.  Ding, ding, ding.  McFly.  Fasting is supposed to imply that you are not eating and therefor not taking in calories.

“So I went on this fasting cleanse where I only drank one glass of maple syrup each day for one week and I could feel the stickiness pulling out all the bad things from my insides.”

WTF people?!  Are we really in an age where we believe everything we read without googling the subject or finding the answer in a research journal?  I mean this is something that is going to seriously impact your health so get off Facebook for 5 minutes and do a little bit of research.

The all-fruit cleanse is another one that I am skeptical about as it has you only eating fruits and fruit juices for 7 days.  In a culture that already has a sweet tooth lets feed you nothing but sugar.  What I believe that is promoting is your body to crave sugar.

One of the biggest problems that I see with most of the cleanses is that they are almost completely devoid of any type of protein which is an important part of our daily dietary needs.  If you persist with depriving yourself of protein your body will not be able to create enough amino acids to maintain your muscle tissue.  This means you may be looking quite starved and wasted by the time you have finished your cleanse.  Unless emaciated is the look you are going for I suggest sticking to good old fashioned whole food.

So instead of looking for a quick fix for all the processed foods you put in your body how about you just stop putting processed foods in your body?  I for one would rather stick to food than not eat and drink a shake that tastes like baby vomit and fermented peas.

Strength Training For the Fall

It’s that time of year again in Boston so start breaking out the hoodies and adding the layers because it is about to start getting chilly.  The fall is my favorite season not only because football is in back in high gear, hockey is starting and great fall T.V. shows like Fringe are starting up again but because I worry less about what my abs look like.

To me this means I can stop training like a flea on crack and start focusing more on strength training and packing on some muscle.  This year especially since I have come to realize that I have been 170 lbs and lifted the same weight for the past 4 years.  Talk about a plateau.

So this year I am changing up my program, quite a bit I might add, and doing some powerlifting and decreasing my volume.  A lot.  The other half of the equation is lifting heavy.  Very heavy.

Lift Big, Get Stronger

I don’t care who you are, male, female, hobbit, if you are training for strength you should be lifting above 90% of your max.  This means keeping your reps below 8, for me 3-5 is sufficient for most lifts (I keep deadlifts 3 or lower).

Rachel Cosgrove showing whats up

The key is to focus on progressive overload and getting stronger either each workout, each week, or each month.  If you are not increasing your lifts (and yes, the 2.5 lb weights are o.k. to use) then you should rethink your training.  It could be your program OR your diet which I will get into in a bit.

If you have seen me around the gym over the past few months I have been on a mission to increase my deadlift so many of my workouts have revolved around just that.  Using my own variation of a 5-3-1 program I managed to increase my deadlift from a meek 335 lbs to 405 in just two months.  My bench went from 235 to 295 and my squat…well we won’t talk about that but it is floundering around 315.

Last week was my deloading week where I focused a bit more on mobility and the technical points but today starts a new day.  I am excited to say that I will be going through Eric Cressey’s Show & Go program which was designed not only for strength but to get you to move, feel, and look better as well.  I will keep you updated on my progress.

For the most part, each training day focuses on one of the big lifts such as squats, deadlifts, bench, rows, pullups, and overhead pressing.  This should be the majority of your workout and include at least 3-5 sets of low rep work.  The rest of your workout can include single leg work (lunges, single-leg rdl’s), good mornings, close grip bench, push presses, face pulls, suspension rows, farmer walks and tons of core (planks, side planks, anti-rotation holds, and rollouts).

Eat Big, Get Big

The other half of the equation is to add more calories which some people, like myself, is easier said than done.  I don’t mean eating crap calories either, you should still be consuming mainly nutritious foods just in massive quantities.  I don’t care who you are, if you are eating like a 12 year old girl then you are not going to get big.  Period.

My diet doesn’t change much  between bulking and cutting down but there are a few changes I make to the food I consume.  I obviously increase my caloric intake and the easiest way to do that is to eat whole foods that contain more calories.

The first change I make comes at breakfast and is going from eating an egg or two with the addition of some whites to eating a butt load of whole eggs.  The fat content of the yoke not only provides more calories but extra vitamins as well.  I could get into the egg debate on whether or not yokes are good for you but I believe they are and I will continue to eat them until research proves me wrong.

The next addition comes from milk.  Any other time of the year I almost cut milk out of my diet completely and opt for the more nutritious and delicious almond milk but that just won’t cut it when I am trying to get in the calories.  But if you are working on building some muscle, then milk does provide extra calories as well as protein, some electrolytes, and extra vitamins.  I recommend at least 2% milk and for the hardgainers whole milk works pretty well.  My personal favorite is a nice glass of chocolate milk as a post-workout recovery drink.

In addition to continuing to eat boat loads of fresh produce, a few other ingredients that I add to my diet during this time are tons of peanut butter, cheese, red meat, and truck loads of tubers.  Sweet potatos still work well here, but white potatos add tons of extra nutrition and good carbs to aid in the battle.  Remember: even though you are trying to increase your calories, you are what you eat.  Eating a little less clean is ok but junk food and overly processed foods are still off limits for this guy.

Getting big is a battle and my weapon is a fork” – Dr. John Berardi

Add your questions and comments below because I would love to get a discussion going on this one.

PR’s, Perfect Pushup, Shift + Click and My Thoughts on “Cheat Meals”

Today is going to be more of a random thoughts post which I haven’t done in a while and I have a few thoughts I wanted to share.  It is a little rainy and the fall weather has finally arived but all in all it is going to be a great week as I survived a weekend of the first round of this year’s cold/flu season. 

Luckily (enough) it came at the end of my last 2 month training cycle of the 5-3-1 program where my max lifts skyrocketed.  My deadlift saw the greatest improvement and went from a measly (relatively speaking) 335 to 405.  My bench (which I didn’t focus on for months) went from 245 to 285 and my squat (also didn’t do for months) went from 280 to 345.  And with all thier powers combined (reference?) I joined the 1000lb club.  To some in the lifting community this may be minute but for myself powerlifting is new and that is one badass PR (personal record) to hit in 2 months.  (parenthesis parenthisis)

  • This is a little off topic from the exercise stuff but I just found out that if you hold down the Shift key while clicking on a link then it will open up in a new window.  I don’t know how I figured it out but I think it may have come to me in a dream.  Try it out.  For me it will save mucho time of clicking through to various articles and clicking back to the previous page.  Awesomeness.

A few weeks ago I was sent a question from one of my clients regarding the Perfect Pushup and whether or not it is a sound investment.  My initial response was that they change the range of motion but are no better than doing good old fashioned hand-on-floor pushups.  I actually bought a set myself a few years back and may have used them only about a dozen or so times.  Well I finally found the research to back me up because there is no difference in muscle activation when it comes to using them or doing regular pushups.  Here is the abstract at PubMed.com. (use the shift + click, pretty sweet huh?) Therefore the only good to come out of the Perfect Pushup is it may have gotten people to do pushups more regularly since they had bought the equipment.  I myself, did not get my money’s worth.

Do not fall for glorified claims!!

The last topic I wanted to get into today is on the so-called “cheat meal”.  Football season is back in full swing and for many of you guys out there that means huddling in front of your 47″ plasma with a smorgasboard of wings, buffalo dip, beer, and chips.  And in your mind it is ok to go to town on pounds of this stuff “because it is Sunday” and you worked out all week. 

This is a mindset that is setting you up for failure right from the beginning as is the phrase “cheat meal”.  By using the word cheat your are making that little indulgence a dirty little secret like you don’t want anyone to find out (especially your trainer).  When I think of the word cheating what comes to mind are people with gambling problems, people who don’t pay attention in class taking tests, and unfaithful spouses (bastards).  Is this something you want to associate with the food you eat?  Of course not.

Now I eat clean, unprocessed foods most of the time but if the opportunity arrises and it corresponds with my current goals then yes, that slice of Reese’s cheesecake is going straight down my piehole.  It’s often a topic of conversation when I eat out with family or friends because I am a personal trainer.  Funny how because of my profession I am not allowed to eat a bacon cheeseburger (not fastfood, I do not believe that is real meat).

Honestly though, food is food is food and shutting yourself off from certain foods will place them on a pedestal in your mind and make you crave them more so when you do decide to “cheat” you will gorge.  The best way to approach food is nutrient timing and moderation which I will get into in another post.  And of course eating proper nutrition to fuel your body, especially if your goal is to lose weight, gain weight, get stronger, perform better, live longer, and be healthy.  Oh wait, that is everybody. 

Check out this article by Leigh Peele for her view on “cheat meals” as well here (shift + click, fun isn’t it?)  She gives a great insight into what happens in your mind and body when you deprive yourself of something you crave then “cheat”.

REMEMBER:  If you are fueling up with a variety of whole fresh fruits, vegetables, lean meats, nuts, and beans then those minor indulgences will be few and far in between. 

ASK YOURSELF: Will eating this triple meaty deluxe with extra cheese pizza move me closer or further from my goals? Be honest with yourself, it will pay off in the long run.

Hip Flexors and Crunches Time Machine

One of the things I want to start adding to my blog are posts commenting on recent or past studies either bashing them or singing their praises.  With all the books, magazines, articles, internet, blogs and other forums there is so much information out there on almost every topic under the sun.  Whats even worse is that for each good piece of information there are over a hundred bad ones.  So for your sake I want to separate the gold from the turds.

In today’s post I just wanted to share an excerpt from Muscles: Testing and Function by Florence Patterson Kendall, P.T. and Elizabeth Kendall McCreary.  Yes, I am a nerd and yes, I read books like this in my leisure.  And yes, I just said “in my leisure”.  The book was published in 1983, hey I was born that year!  Anyways, the section I wanted to share with all my readers is the introduction to the section on trunk muscles.  It gives a great explanation on why you should not be doing many crunching or situp exercises.  I touched on this a few months ago in this post.

Here is some gold from the past:

Proper exercise is an important part of preventative medicine and the public has a right to know which exercises are beneficial and which are harmful, and to know the reasons why.  It is the purpose of this chapter to provide accurate information of a technical nature in a manner that will help make the material useful to many people in the fields of healthcare and physical fitness.

The public is bombarded with fitness programs that include exercises that are supposed to strengthen abdominal muscles.  Many of the exercises are inappropriate or ineffective, and some cause harm.  Attention should be focused on the following concerns:

Subjects with marked weakness of abdominal muscles cannot perform trunk raising in the correct manner of curling the trunk, and, consequently, they do it incorrectly with the low back arching forward, subjecting the abdominal muscles to stretch and strain.

Subjects who do the curled-trunk sit-up correctly (with legs extended or flexed), but do it to excess in frequency and/or duration, may develop excessive flexibility of the back, and shortness of the hip flexors.  These adverse effects may be more pronounced from doing the knee-bent sit-up than from doing the sit-up with legs extended.

In many exercise programs, sit-ups are the only abdominal exercises included.  The programs fail to include proper pelvic tilt exercises that strengthen the muscles most needed to hlep maintain good alignment of the trunk and pelvis in standing.  Furthermore, when pelvic tilt exercises are done, they frequently are done without any action on the jpart of the abdominal muscles.

This is basically saying that most people crunch and/or do sit-ups because that is the only thing that they know how to do.  In most cases this is doing more damage than good, mainly because or hip-flexors are super strong and tight from sitting at a desk all day and a couch all night.  Most people that I see in the gym doing crunches or variations are doing them wrong in the first place.  Even worse is that damn plate loaded “frog” crunch machine that is even further helping to wreck people’s lower backs.  Bravo Hammer Strength Company.

Kendall continues on muscle imbalances (which you may hear me yap about from time to time) and some of the confusion about what your trunk or “core” muscles are:

…muscle imbalance frequently exists between abdominal and hip flexor muscles in trunk-raising forward from a supine position, as in the sit-up.  Hip flexors usually are strong, not infrequently abdominal muscles are weak, and have less endurance than hip flexors.  Whenever there is muscle imbalance there is a tendency for stronger muscles to substitute for weaker ones in movements that ordinarily involve both groups.  Because the hip joint moves through approximately 80 degrees of flexion during the sit-up, irrespective of the position of the trunk or of the lower extremities, it is possible for the hip flexors to perform the trunk-raising when abdominals are weak.

Many people become aware of abdominal muscle weakness because of a painful low back, because being unable to get up easily from a lying position, or simply because they are concerned about their appearance and posture.  The traditional exercises of sit-ups and double-leg-raising have been offered as the panacea for strengthening these muscles.  Unfortunately, they are not the “cure-all” that they are supposed to be.  Much of the confusion has been  caused by failure to distinguish the action of the abdominal muscles from that of the hip flexors during these exercises.  People with strong abdominal muscles can do sit-up or leg-raising exercises without harmful effects; those who have weakness are often affected adversely.  When there is marked weakness, use of these two exercises should be avoided because they can further weaken and strain the abdominal muscles, instead of strengthening them.  There is evolving a better understanding of the uses and abuses of double leg-raising and sit-ups but indiscriminate use of these exercises still persists.

A good personal trainer or physical therapist should be able to locate these imbalances and prescribe proper exercises to correct them.  If they are not constantly assessing your posture and form you may want to reconsider their services.  I have been in this industry long enough to see some pretty bad practices among some so-called professionals to say that all trainers are not created equal.

Don’t forget this was written in the early 80’s so wtf have we been doing since then?!

I can’t stress enough how important it is to stretch your hip flexors and strengthen your posterior hip extensor muscles like your glutes, hams, and lower back if you work a desk job.  This alone should help keep you mobile well throughout your glory years and keep your back pain free.  Seriously.  Focus on posterior chain exercises like back extensions, hip-thrusts, and bridges as well as total body exercises like squats and deadlifts.  I have even read that proper pull ups activate your rectus abdominus or “six pack” muscles more than doing crunches.  Hmmm.

My best advice if you want to see your six pack muscles is to keep your hairy ass out of the fridge.  

Peace, love, and quit doing so many crunches damnit!!

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