(Indulge) 1-2 meals per week. Really. Eat all of the shitty food you can stuff in your face. You’ll get so sick that you’ll remember why you want to eat better. Better to Indulge in 1 or 2 meals (not days) than binge for a week.
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Crank it!
B-Rad
Guilty as charged. Cupboard Crimes and Pantry Penalties, Fridge Felonies.
Here is a Sign you can hang on your fridge and cupboards.
Crank it!
B-Rad
Here is a couple of pics featuring some class members who are utilizing their “Free Day” on the Lean in 13 program. One of them has lost 7 pounds in 13 days. Thanksgiving Day we had a workout at 8:00am. At 10:00 am I had this first pic in my inbox:
Caption: “Within seconds of our triumphant return home…”
Caption: “…here’s the one from tonight! Unfortunately, after this was taken (3rd or 4th dessert of the day!) I was outvoted and we’re going to be recuperating Fri so we’ll be ready for Sat’s class
The interesting thing about implementing a scheduled “Cheat Day” into your eating schedule or PhD (Pie-hole Diary) is that once you eat something nasty (which at the time you ‘think’ you want) you start to feel slightly queasy. Not always, but often.
The word from the street was that these ladies PAID the “PIE-d Piper” after massive indulging. And by their AWOL class attendance this morning, I would have to say the Piper collected + tax 
I have a confession. Most of you think I am some sort of Fitness Nazi. I might be, but that doesn’t mean that I don’t like to eat just like you. My confession is I have a sweet tooth like some of you. If it is in my line of sight, I will usually eat it. We’re talking ice cream (especially Edy’s Sundae Cone Premium), O’Henry bars which are a recipe passed on from mom, and my favorite yellow cake with chocolate frosting.
You see this last weekend, my lovely wife baked a cake because she cannot avoid not using our newly remodeled kitchen…she has an addiction to baking. And when it is in the house…I WILL EAT IT.
Now here’s my secret…
I don’t let these things in the house very often.
I get upset, well lately “pissed” if she goes and buys me ice cream or bakes me something without my permission. Why? Because I KNOW my tendency will be to consume it in the least amount of sittings possible. By the way, I ate an entire cake by myself in 72 hours. Yeah, not so good no matter how great of shape I’m in.
Now here’s something I received today from one of my loyal newsletter readers who has followed my advice…
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Brad,
I just wanted to thank you for the newsletter especially the “Pie Hole Diary”.
I started my PHD on July 8th 2008, I weighed in at 230 lbs. I do Kettlebells and Body Weight Excercises 5 days per week.
Today I weighed in at 200 lbs and my goal is 195 by 10-31-08. I have a daily PHD log and I’ve completely changed my nutrition
to healthy foods and under 1900 calories per day (for my weight). I plan on resetting my goal to 185 after 10-31-08.
I know the PHD changed my life, because I was exercising just as hard before July 8th 2008. The plateau breaking changes I made were Kettlebells, starting the PHD, trying not to exceed my calorie intake, increasing my protein and eliminating drinking alcholic beverages. I started my life change in 2004, when I stepped on the scale and weighed 285 lbs., 4 years later I’ve lost a total of 85 lbs.. I feel so great, empowered, ton’s of energy and just happy to know I’m healthy again and running circles around guys half my age. I was wearing 38 waist blue jeans, yesterday I bought 32 waist blue jeans, I’m 55 going on 25.
Thank You for the “Pie Hole Diary”
Joe Tebbe
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Down 30lbs in 3 months because he RECORDED everything he ate to increase his awareness of what he was putting in his pie-hole (in my case “cake-hole”)
Are you getting the results you want?
Are you practicing ‘table push-ups’ …pushing yourself away from the table?
2 action items:
1 Keep a Pie Hole Journal
2 Avoid eating an entire cake in 72 hours
By the way, here is a ‘friend of the program’ update. He eats at the rate of about 1 entire yellow cake both morning and night.
From this: 13 pounds at 7 weeks old
To this: 70 pounds at 23 weeks old
Michael Phelps and you’re eating habits…
As you know by now, Michael Phelps has won a record-breaking 8 gold medals. The significance of this feat is unparalleled in any sport. Let’s face it…
Michael Phelps intensity freak!
How many coincidences can there be with the number 8? In China, the number 8 is a lucky number.
The Olympics started on 8/8/08 at 8:08pm. Michael Phelps went 8 for 8 in both gold medals and records…one of the records was ‘only’ an Olympic record while the other 7 were World Records.
He also eats 10,000-12,000 calories per day to fuel his body. Here’s an example of
breakfast:
3 fried-egg and cheese sandwiches garnished with lettuce, tomatoes, and onions.
1 5-egg omelet
1 bowl of oatmeal or grits
3 slices of French Toast
3 Choclate-chip pancakes.
That’s just for breakfast! This is an insane amount of calories that very few elite athletes could sustain without gaining weight.
Now think about what you consume. Are you even eating breakfast? He balances his massive carb loading with protein (with 8 eggs). He eats A TON of carbs. He needs it for fuel (5.8 miles per day swimming on average). You probably don’t. Take note of how many carbs to protein you are eating. For healthy fat loss it should be a 1:1 ratio. If you are overeating carbs and not burning them off, then they are converting to fat. Carbs just sit there waiting to do something: either be burned off by activity (swimming in Phelps case) or going up and down the stairs at work. Either way, they are meant to be consumed and then burned.
How much are you eating the rest of the day? Are you over-eating? I would venture to say that you aren’t training as hard or long as Michael Phelps. Therefore, he is the only guy to have the “Brad Nelson pass Go on the Buffet” Card. Everyone else must pass through the gatekeeper
If nothing else, hopefully his performance inspired YOU to get off your butt and go do something even if it’s in your back yard!
By the way, someone I am very close to is a young Michael Phelps in the calorie consumption department…
Stats:
15 weeks old
38.5 pounds
eating around 5 cups of food per day.
Goes by the name ‘Diesel’
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