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Post: Easy Strength for Fat Loss

Dan John
Carpal tunnel from posting!
Posts 12292

07-03-20 01:47 PM - Post#899899

The whole thing is over at the DJU site, but this is the basics. I have been working with a number of people on this and this program might be as good as I can do for this particular thing. I have some volunteers doing this, not many so I can answer every question ("How do you do this with one five pound dumbbell?"...Dunno!!!!), so there will be a learning curve for me:

The Basic Basics (if you don’t feel like reading all of this)

Five days a week, I am recommending this:

Get a good night’s sleep.
Wake up and drink coffee (or take a caffeine pill…not for me)
Keep fasting until you train.
Training:
1. Ab Wheel: 1 x 10
2. Vertical Press: 3 x 3
3. Vertical Pull: 3 x 3 or Six singles (adding load or staying the same)
4. Deadlift Variation: 3 x 3
5. KB Swings: Up to 75…push the Heart Rate up.
6. On the last rep, walk out the door and go for about 45 minutes without getting the heart rate over 180 minus your age. (The goal is for one-hour workouts…maybe five days a week)

Veggies and Proteins at meals; Drink Water all day as appropriate

Two “Gut Biome Breaks:” Fermented foot (I like sauerkraut) and a piece of fruit (I like apples, my daughter can’t eat them, so choose wisely). Just before a meal is fine, I like to do it between my two daily meals.

On the other two days, do some additional Original Strength work and go for a stroll, but keep doing everything else.

The devil is in the details.

Here we go:

I’ve been getting a lot of emails and podcast questions about using the Easy Strength model for fat loss. I am happy to report that people ask about fat loss now and stopped using “weight loss.”

If I cut your leg off, you lose weight. It’s not the same as fat loss.

Listen, it’s going to be some effort to lose body fat. I think gaining Lean Body Mass is the most difficult thing to do…followed closely by losing body fat.

Yes, that’s what people want. It is far better to NOT gain the fat than to try to lose it. Not long ago, Pat Flynn and I had a fun conversation about a question Covert Baily was once asked: “What would you do if you ‘woke up fat?’” I promised Pat that I would write a Pirate Map for this and…here you go:

If I woke up fat Pirate Map…for Pat Flynn’s Chronicles of Strength

Basically, we would have to look at three interlocking keys:

• Belly Biome
• Appropriate Training
• Sleep but also general recovery and joint mobility

We all know that I am going to say: “Eat protein, eat veggies, drink water” and “More protein, more veggies, more fish oil.” And, that is true. But there is more: a lot of new research is telling us that the gut biome is probably an issue for depression, some nervous disorders and, hopefully, the obesity epidemic.

As important as I think that nutrition is the key to fat loss (“fat loss happens in the kitchen”) perhaps the overuse of antibiotics, plastics in the food, odd chemicals in fast food and the aggressive behaviors food producers use to entice us to eat more beige food makes simply saying “eat less” counterproductive.

We must also learn to train on the edges of the Power Laws for fast loss. Intense short sessions followed by long walks “seems” to get the body in a state ready for fat burning. Finally, many people sleep poorly and never really recover. As we sit too much in chairs, we cement our bodies in ways that make it difficult to move AND difficult to get comfortable to sleep at night.

So…my answer to “What I would do if I woke up fat!” Here is my Pirate Map.

1. Before bed, make coffee and set the timer to wake me up to the smell of coffee. Take medications or supplements…if needed. Have one serving of Orange Flavored Sugar Free Metamucil (it is doing wonders for my blood profiles). Make the bedroom as dark and as quiet as possible.

2. Wake up and drink coffee (answer calls, emails, forums and write as needed) for a few hours. Sure, drink some water too. FAST while you work.

Three Days a week
3a. Hopefully, after about 15 hours of fasting, do some kind of short (4-15 minute workout) that has some level of full body movements and some intensity. I use barbell complexes; Pat has plenty of KB complexes. A four-minute Tabata Front Squat could be done every so often. Get the HR up, “get sweaty” and get done. Immediately, WALK for as long as you can. This is when you burn fat. I find about two miles with my ankle weights and hand weights to be just about perfect. You can also use cardio machines, but do NOT push the Heart Rate!

3b. During the other days of the week, do a fasted mobility “work out.” I use Tim Anderson’s Original Strength. Enjoy it. Breath and just let it flow.

4. Eat 2-3 meals a day loaded with veggies…and whatever else. One thing: BEFORE each meal, eat a few forkfuls of sauerkraut…or other fermented food. Not much is needed.

5. 1-2 times a day, eat a single piece of fruit (I choose apples) and perhaps some veggies, sauerkraut, and, if necessary, some fish. (I will often have a can of sardines if I somehow get “famished!”)

6. Take some time daily to meditate, read and self-reflect (writing in a journal can be gold). I also use the apps, One Moment Meditation, and Brain.FM to guide me here.

And, that’s it. I honestly think there is magic in fasting, Metamucil, sauerkraut, the apples and the intense workout followed by the walk. The OS work and “time to myself” not only deal with stressors but set you up for a better night’s sleep.

Every so often, I might increase my fast by doing the Fast Mimicking Diet or perhaps simply fasting from dinner to dinner. That’s a “might.” Would I would NOT do is…more. Let the body rebuild its biome, let the fat burning process happen appropriately and take care of sleep and stress. Don’t add MORE stress!

That’s what I would do. (End program for Pat)

That’s not bad. More clarity would be nice. These are the complexes I used for this in barbell work:

Complex A

Row
Clean
Front squat
Military press
Back squat
Good mornings

Complex C (It’s called “C,” from the work I have done in the past. This program doesn’t have all the others…including “B.”)

Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

Barking Knees Complex

Snatch Grip RDL
Snatch Grip High Pull
Hang Power Snatch
Good Morning
Rows

(A fuller examination of complexes is at the bottom.)

But here is the problem:

I love complexes. After about three weeks of doing them daily, I HATE complexes. It got me thinking a bit.

Thinking. That’s a good thing.

Could it be possible to make the lifting even easier than complexes?

Getting strong easier? Hmmm. Like Easy Strength?

I started wondering about something Rusty Moore talks about a lot. His ideal muscle building workout for fat loss is, basically, Easy Strength. He feels that the ES style of training leads to a kind of muscle tone that looks good with lower body fat numbers. He takes the concepts of Easy Strength and applies them to “looking good!”

By using the concept of “irradiation,” loosely based on Sir Charles Scott Sherrington’s Laws, the idea is simply that one can add more load to the bar and stimulate more muscle fibers by consciously willing the rest of the body to kick in and help out.

Moore summed the basics brilliantly with his post on One Arm Presses:

Mastering the One Arm Press Requires Mastering Irradiation
https://visualimpactfitne ss.com/the-one-arm-military- press/

The second workout I did with one arm military presses, I was struggling a bit to get 60 pounds moving.

Then I decided to use irradiation in my favor.

I first make a fist with the arm I wasn’t using, let that tension increase across my body and when it hit the side I was lifting with I tightened my grip on the dumbbell and easily lifted it overhead.

Now I simultaneously do this while also tightening my abs. I haven’t tried flexing the legs yet, but I am guessing that will help me reach the next level.

This is where I am heading now.
End quote.

Moore developed this into a brilliant program called Visual Impact Frequency Training. He offers an amazing program here: http://dj84123.visimpact.hop.clickbank.net/?id=frequency

(I am on an affiliate link here, but I bought it for myself. I am NOT recommending it for the income I will get on the affiliate; it’s a great program. It goes in a different direction than ES, but it might be worth your time.)

Yes, Easy Strength builds strength. But many people noticed that after a few workouts they felt better and “looked” better. Robb Wolf has a wonderful phrase, hormonal cascade, to explain that magic that happens when you train appropriately and good things happen to your body.

I think a program that stresses strength will also encourage your body to turn around.

“How” does it work? Well, I am working on this. At the end of this whole discussion, you will find information concerning studies about combining Resistance Training (RT) with other work. It’s science! I like Rusty Moore’s idea that when you lift, do intense work, you free up fatty acids and the walk after the lifting deals with the free fatty acids. He sums it as:

Intense exercise releases free fatty acids, strategic cardio burns free fatty acids.

That might be worth memorizing.

Daniel John
Just handing down what I was handed down...

Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Donâ€™t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you

Jordan D
Old hand here on IOL
Posts 771

07-03-20 03:48 PM - Post#899901

This is fantastic. Thank you, Dan.

Dan John Said:

Yes, Easy Strength builds strength. But many people noticed that after a few workouts they felt better and “looked” better.

Yes. I think this is what made me fall in love with ES in the first place. In fact, I've been thinking about it all week, as my return to the gym and high-rep squats has quickly put on some muscle, but also made me feel slow, creaky, and lacking in "spring." Conversely, nothing has ever made me feel "springier" than 8 weeks of traditional ES in which I limited calories and lost 10lbs of fat.

I feel like, over time, Easy Strength is leading to a kind of harmonic convergence of training principles that haven't really been codified or truly integrated before. A new steno symbol for "health and fitness training," perhaps.

George V
Haven't posted much
Posts 11

07-03-20 06:44 PM - Post#899907

Thank you for sharing this here Dan. This is perfect. I finish up my current program in 4 weeks. I'll sign up for DJU and be a guinea pig for this come 8/1.

What's the purpose of the fruit? Prebotic/gut related related or something else? Am I missing a crucial component if I skip the fruit because of keto?

Edit: This reminds me of a Pat Flynn program I ran years ago. 2x(1,2,3) lifts followed by long walks. Might want to see if Pat can dig it out for you for a cross reference. I can't find it, but it was part of his inner circle news letter between February and July of 2014.

Justin Jordan
Old hand here on IOL
Posts 854

07-03-20 07:34 PM - Post#899910

I am making a push to get to a lower weight plateau - I've been hanging at 225 for a few years now, after being 275 or so most of my life and 320 or so back in college when I had access to unlimited food and gym.

And what I've cobbled together (which is working, but I'm ending week five, so early days) is not a million miles from this.

I am doing what's essentially a protein sparing modified fast five days a week. Two days a week I drive the calories up - it ends up being 3000 - 3500 or so. I am not intentionally trying to hit those numbers, that's just where I end up.

The high days are usually Monday and Thursday. All of this is very low carb, not for weight loss purposes, but because my diabetic self can't deal with carbs and have good numbers.

Four days a week (I take Wednesdays and weekends off) I go for a 1.5 mile walk (it's actually close to 2 miles - I don't count the bonus walk to the rail trail) and try to go fast enough to keep my heart rate in and around 120.

When I get home I do my 23 Minute Workout, which is either

Step Ups
Bench
DB Row

or

Swings
Press
Pulldown

Cycling through the exercise five times - do a set of an exercise, rest a minute, do a set of another exercise, and so on.

I feel good, bodyweight is going down, weights on the bar are going up.

Justin Jordan
Old hand here on IOL
Posts 854

07-03-20 07:56 PM - Post#899912

(This all works out to just about an hour, too)

vegpedlr
Old hand here on IOL
Posts 1179

07-03-20 08:47 PM - Post#899914

This looks good. Looking forward to updates. Maybe the complexes version could do alternate days:

A
BB complex plus MAF

B
KB swings, carries plus MAF

Sort of a same but different?

Kiwi5
At home here
Posts 264
Kiwi5

07-05-20 04:07 PM - Post#899982

Another great post, I remember hearing the All Blacks nutritionist speaking on the importance of pectin pre meal- she ensured the team ate kiwifruit prior to their huge team meals. I question the metamucil advice though. I would choose a whole food for fiber over metamucil. Chia seeds...the list is endless.

Ricky01
Old hand here on IOL
Posts 709
Ricky01

07-06-20 04:03 PM - Post#900020

Dan

Have you found that the things you consider 'gold' (in terms of strength, nutrition etc) have changed much over time or are really just variations on a theme.... ie just tweaks here and there over time?

Also when you wrote:
"....Easy Strength builds strength. But many people noticed that after a few workouts they felt better and “looked” better. Robb Wolf has a wonderful phrase, hormonal cascade, to explain that magic that happens when you train appropriately and good things happen to your body."

Easy Strength - like OS, is easy to think the simplicity won't yield results, but it does. Seems to be a consistency trumps intensity approach.

Knowing now how effective it is, would it make you rethink anything about your previous writings on the effectiveness of 2 sessions a week (granted that was for busy working people, but beneficial for all)?

Not looking for holes in any of your previous work (it's amazing that we can all access it)....it is all gold!! Just curious about changes in thought process etc that we all have over time....wisdom and all that.

Love this Dan.

Richard

Dan John
Carpal tunnel from posting!
Posts 12292

07-06-20 10:37 PM - Post#900036

The key, with my work, is realizing I am addressing specific things. Rarely do I give blanket information.

Two days a week? Try this?
Weak? Try this.

And, of course, the feedback to programs is golden. I don't always get that but when I do I take it very seriously.

It's like the chia seed suggestion: what percent of people are going to do that...honestly. Yes, they are "better," but...let's see what people actually do.

The biggest changes in my career have been the belief that everyone should O lift. That was foundational.

Now, I laugh when I read that...

Daniel John
Just handing down what I was handed down...

Kiwi5
At home here
Posts 264
Kiwi5

07-07-20 10:08 PM - Post#900073

Agreed! My chia seed example did not help.
I view metamucil as a supplement necessary for the sick or infirm. If one implements a balanced diet and still requires Metamusil. Well, there clearly is an issue.

Dan John
Carpal tunnel from posting!
Posts 12292

07-08-20 09:14 AM - Post#900086

I"m certainly not selling it, but once I tried the 14 Day Challenge and saw my blood profiles improve in simply two weeks, no other changes, I realized that this was an inexpensive longevity tweak.

I do a number of small experiments a year (it's nice to have a doctor that was once a student...and I wrote Letters of Recommendation to get him into school) and all I can do is be honest and forthright with all of you about the results.

Obviously, I am not going to share every detail of every idiotic thing I try, but this little tweak, a spoonful of metamucil at night is just so easy.

The Biome Break is probably going to be a life changer for me, too...people are noticing the changes. I will update as I can.

Daniel John
Just handing down what I was handed down...

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-08-20 09:34 AM - Post#900091

Dan John Said:

I"m certainly not selling it, but once I tried the 14 Day Challenge and saw my blood profiles improve in simply two weeks, no other changes, I realized that this was an inexpensive longevity tweak.

I do a number of small experiments a year (it's nice to have a doctor that was once a student...and I wrote Letters of Recommendation to get him into school) and all I can do is be honest and forthright with all of you about the results.

Obviously, I am not going to share every detail of every idiotic thing I try, but this little tweak, a spoonful of metamucil at night is just so easy.

The Biome Break is probably going to be a life changer for me, too...people are noticing the changes. I will update as I can.

I think I'll take a hard pass at the metamucil thing.

I usually do between three and five "number-twos" daily. If I took the metamucil I'd end up in the E.R.

"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin

Bill Ripley
At home here
Posts 213

07-08-20 11:00 AM - Post#900094

Taking Metamucil daily changed my life.

Jordan D
Old hand here on IOL
Posts 771

07-08-20 02:36 PM - Post#900102

iPood Said:

I usually do between three and five "number-twos" daily. If I took the metamucil I'd end up in the E.R.

Dude.

Are you eating 8,000 calories a day, or what?

Kiwi5
At home here
Posts 264
Kiwi5

07-08-20 04:44 PM - Post#900104

No doubt Metamucil and fiber supplements help many, but is it the actual diet of the individual that requires their use? Interesting read linked below.

https://www.livescience.com/15302-high-fiber-diet -supplements.html

Dan John
Carpal tunnel from posting!
Posts 12292

07-08-20 04:57 PM - Post#900105

I am not going to waste much more time with this, but I also eat at least eight (usually 10-14) different veggies a day; as well as fermented ones...kimchi and sauerkraut.

I also eat at least two apples a day. I simply couldn't ignore the blood test numbers.

Daniel John
Just handing down what I was handed down...

Justin Jordan
Old hand here on IOL
Posts 854

07-08-20 06:47 PM - Post#900106

For what it's worth, fiber supplements can help both with going to the bathroom too little and too much. It's not a gimme that you're going to go more with it.

In the TMI department, I take it specifically to stop me from being on the toilet like 40% of my day. Works great.

And for the naturalistic fallacy crew, it does so when other fiber and veggie does not.

Jordan D
Old hand here on IOL
Posts 771

07-08-20 07:47 PM - Post#900109

Justin Jordan Said:

For what it's worth, fiber supplements can help both with going to the bathroom too little and too much. It's not a gimme that you're going to go more with it.

In the TMI department, I take it specifically to stop me from being on the toilet like 40% of my day. Works great.

And for the naturalistic fallacy crew, it does so when other fiber and veggie does not.

I've found this to be true.

Anyway, it's just psyllium husk, which is just ground up seeds from a weed.

jold
Settling in pretty good
Posts 59
jold

07-08-20 09:12 PM - Post#900112

Hey y'all, it's really a shame that this thread went from a discussion about a program combining ES & Fat Loss to bantering about Metamucil, fiber, and bowel movements. The program is an interesting topic, the other...not so much. I'm not terribly forum savvy. Any way we can get back on track?

vegpedlr
Old hand here on IOL
Posts 1179

07-08-20 10:02 PM - Post#900113

jold Said:

Hey y'all, it's really a shame that this thread went from a discussion about a program combining ES & Fat Loss to bantering about Metamucil, fiber, and bowel movements. The program is an interesting topic, the other...not so much. I'm not terribly forum savvy. Any way we can get back on track?

What?! Poop is always funny. Always.

But it has drifted a bit. I’m going to try a aversion of this in the fall for my next ES foray.

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 01:28 AM - Post#900118

Jordan D Said:

iPood Said:

I usually do between three and five "number-twos" daily. If I took the metamucil I'd end up in the E.R.

Dude.

Are you eating 8,000 calories a day, or what?

No way!

It's just I tend to take a dump after I eat anything substantial.

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 01:30 AM - Post#900119

Dan John Said:

I am not going to waste much more time with this, but I also eat at least eight (usually 10-14) different veggies a day; as well as fermented ones...kimchi and sauerkraut.

I also eat at least two apples a day. I simply couldn't ignore the blood test numbers.

I always liked your diet. Mixing several meats and veggies each meal is a lot of work but a genius move.

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 01:32 AM - Post#900120

jold Said:

Easy Poop is a real thing, y'know.

Justin Jordan
Old hand here on IOL
Posts 854

07-09-20 08:55 AM - Post#900131

jold Said:

I mean, no one has actually done this specific thing so there's not necessarily a huge amount to discuss you know?

jold
Settling in pretty good
Posts 59
jold

07-09-20 09:17 AM - Post#900135

Justin Jordan Said:

jold Said:

I mean, no one has actually done this specific thing so there's not necessarily a huge amount to discuss you know?

Justin:That's a good point. The concept intrigues me and I suspect I was looking for discussion before going all in. But, as my Irish grandma said, "You'll never plough a field by turning it over in your mind." Guess I'll just get started.

vegpedlr
Old hand here on IOL
Posts 1179

07-09-20 12:11 PM - Post#900140

I believe the market for Easy Poop already exists. Who’s gonna market it?

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 01:09 PM - Post#900144

vegpedlr Said:

I believe the market for Easy Poop already exists. Who’s gonna market it?

For the next forty days, follow the same exact pooping schedule every day.

A big bowel movement in the morning.

Three more dumps throughout the day.

Never plan or worry about intensity or "the load".

Never miss a poop.

Never ever come close to struggle.

Craig1971
At home here
Posts 250

07-09-20 01:53 PM - Post#900146

iPood Said:

vegpedlr Said:

I believe the market for Easy Poop already exists. Who’s gonna market it?

You'll make a fortune.
Considering marketing a HITT version of this but can't think what to call it...

Thanks to everyone who makes this forum so useful and such a good place to be.

Old Miler
Grand Pooh-Bah
Posts 1744

07-09-20 02:08 PM - Post#900148

Jordan D Said:

iPood Said:

I usually do between three and five "number-twos" daily. If I took the metamucil I'd end up in the E.R.

Dude.

Are you eating 8,000 calories a day, or what?

Hence his handle being iPood.

Jordan D
Old hand here on IOL
Posts 771

07-09-20 05:05 PM - Post#900156

iPood Said:

No way!

It's just I tend to take a dump after I eat anything substantial.

You know, most of my relations have the same problem. They say I'm lucky for having an iron stomach. Of course, I'm the only one who's always eaten large piles of vegetables at every meal. My little brother, in fact, had a medical diagnosis of "Irritable Bowel Syndrome" (one of those fancy doctor euphemisms for "I have no idea so I'll state the obvious in a serious way"), until I convinced him to eat nothing but meat and greens three times a day. IBS disappeared in a month. AND he lost about ten pounds of bodyfat. To that end, I reckon this poop discussion is highly relevant to Easy Strength for Fat Loss.

Old Miler Said:

Hence his handle being iPood.

Rimshot! Drop the mic. I don't know if that was an amazing joke, or if I'm just thick.

Justin Jordan
Old hand here on IOL
Posts 854

07-09-20 05:27 PM - Post#900158

I poop every time I eat a meal, as did my fathers before me, but I don't consider that a problem.

It's when I end up pooping like six times after every meal I consider a problem, but le psyl;ium husk takes care of that.

Brian Hassler
IOL rocks!
Posts 616

07-09-20 05:38 PM - Post#900159

Dan John Said:

The Biome Break is probably going to be a life changer for me, too...people are noticing the changes. I will update as I can.

How long were you doing the fermented foods before you noticed a difference?

Dan John
Carpal tunnel from posting!
Posts 12292

07-09-20 06:17 PM - Post#900160

Stomach bloat gone within days. This is from a few months ago and the right is from the other day. Tiff took both, the one on the right is just me standing .

Daniel John
Just handing down what I was handed down...

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 07:22 PM - Post#900162

Jordan D Said:

In my particular case, it's not a problem.

It's not that I have to go, it's more... that I feel I could go, so I frequently indulge myself. But if it's somehow inconvenient, I can wait many hours no problem.

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-09-20 07:23 PM - Post#900163

Justin Jordan Said:

I poop every time I eat a meal, as did my fathers before me, but I don't consider that a problem.

It's when I end up pooping like six times after every meal I consider a problem, but le psyl;ium husk takes care of that.

My point exactly!

Brian Hassler
IOL rocks!
Posts 616

07-09-20 11:08 PM - Post#900165

Dan John Said:

Stomach bloat gone within days. This is from a few months ago and the right is from the other day. Tiff took both, the one on the right is just me standing .

Thank you-- that's fantastic. I bought a big tub of organic sauerkraut at Costco on an impulse, then I got home and read this thread. I'm not as dialed in on my diet and sleep (which are related), so I won't expect the same results, but anything that helps... helps.

Old Miler
Grand Pooh-Bah
Posts 1744

07-10-20 06:33 PM - Post#900185

I have been "criticised" for taking bathroom breaks 2-3 times each day. But I hoover up all the veggies in sight, drink probiotic yogurt shots (because they taste good, wife buys them and they sit in the back of the fridge otherwise), and run 5 miles most days.

A quick "plug" for running in this regard: it involves bouncing the entire torso up and down a few thousand times, and if there is anything on the way through which you didn't get rid of before running, it will make itself felt within a mile or two. Rowing, bikes, and walking don't have quite the same effect. I have literally never heard of a constipated runner, unless on a break in training.

Justin Jordan
Old hand here on IOL
Posts 854

07-12-20 01:34 PM - Post#900230

My first meal is usually a shake, and I normally mx:

Instant Coffee
Scoop of Whey
Scoop of Casein
Half Scoop of Psyllium

Aside from anything else you can say about this, mostly involving Easy Poop, it ALSO blunts my hunger for the rest of the day, which is handy.

(if you're going to try this, this needs to be assembled in a specific order. You really need to use a blender, and if you're using a small Nutribullet type, you need to do water in first,then whey, then casein, then psyllium and then immediately blend and more or less chug. Because the casein and psyllium can turn into a solid really quickly)

iPood
Grand Pooh-Bah
Posts 2360
iPood

07-12-20 05:37 PM - Post#900235

Justin Jordan Said:

My first meal is usually a shake, and I normally mx:

Instant Coffee
Scoop of Whey
Scoop of Casein
Half Scoop of Psyllium

Aside from anything else you can say about this, mostly involving Easy Poop, it ALSO blunts my hunger for the rest of the day, which is handy.

(if you're going to try this, this needs to be assembled in a specific order. You really need to use a blender, and if you're using a small Nutribullet type, you need to do water in first,then whey, then casein, then psyllium and then immediately blend and more or less chug. Because the casein and psyllium can turn into a solid really quickly)

Does it really have to be water? I was thinking about using whole milk.

Justin Jordan
Old hand here on IOL
Posts 854

07-12-20 06:47 PM - Post#900237

I mean, I don't see why not. I just don't because I don't need the carbs or calories.

Kiwi5
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Kiwi5

07-13-20 02:04 AM - Post#900240

Day 5 of having a heaped teaspoon of psyllium husk. Not a fan of artificial sweeteners, so just going with the key ingredient. By day 2...I felt a noticeable gut improvement. Despite having a good range of fresh fruit, vegetables and meat, I've always had slightly loose bowel movements. No more. Feel lighter, bit more energy and while I didnt think I was bloated, my stomach is flatter. I'm shifting to a combination of psyllium husk,oat bran and linseed. Shocked at the positive effect. Thanks Dan! Note: the Bristol Stool Chart is an excellent reference guide. I taped a copy into our staff toilets months ago..

Dan John
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07-13-20 09:47 AM - Post#900249

At family events, people make fun of this gut biome stuff.

Two weeks later, I can't get a word in as others sign the praises of these minor changes in diet and major changes in life.

Daniel John
Just handing down what I was handed down...

Jordan Derksen
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Posts 392

09-12-20 10:29 AM - Post#902323

Any updates on how daily metamucil use is going?

In the TMI department, I would fall more into iPoods camp of very regular multiple times a day with loose stool.

After reading here that more fiber might actually help with that I'm curious to try it.

As an aside, coffee also has a strong effect on stool. When I take breaks from coffee things really seem to normalize. But I love coffee so I don't take breaks often.

Dan John
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09-12-20 10:12 PM - Post#902342

Before long trips, I always up my dose of metamucil AND wake up early to drink coffee.

TMI: my first trip to Egypt, I had a football thing in Denver and so I came in late Sunday and left for six weeks (eight weeks) the next day.

It was a learning experience. Constipation is a real thing on 24 hour days...and time zones...and desert...and...and...

Daniel John
Just handing down what I was handed down...

Old Miler
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Posts 1744

09-14-20 04:15 PM - Post#902404

I could always count on Egypt to find other ways to unblock me. There's just some different bacteria there. Took a Nile cruise once, everyone got a dodgy stomach for 24 hours, which was OK if you were close to a bathroom, but when it hit me halfway through a 4 hour coach journey to Abu Simbel, that was a true test of willpower and stamina.

Dan John
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09-14-20 07:11 PM - Post#902408

After I picked up my parasite...I didn't have to worry about a thing.

Daniel John
Just handing down what I was handed down...

BrianBinVA
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03-29-21 10:28 AM - Post#909205

To resurrect this topic, and get it off elimination, a couple questions about the basic basics:

1) For the DL/press/pull lifts, are we aiming to move the weight up over the course of the (say) 40 days, or keep it the same and wave the load by not waving the load (Pat Flynn's concept)? Like for example using the one-arm KB press with the same KB every day and BW pullups?

2) OK to do snatches instead of swings, at a lower number of reps, or at least alternate days of swings and snatches?

Dan John
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03-29-21 12:46 PM - Post#909209

KB snatches? Still trying to figure out the dose.

For the one millionth time...I go by feel. Today, because of good reasons, I dropped my lifts down 10k/20 pounds each off the plan. Mike told me that this was right on: Monday is NOT the ES heavy day on my program, so make the damn lift.

Daniel John
Just handing down what I was handed down...

BrianBinVA
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03-29-21 12:56 PM - Post#909214

I was just about to delete my questions and say I'll figure it out by feel :-)

But thanks Dan - will do.

iPood
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iPood

03-29-21 01:31 PM - Post#909219

Dan John Said:

KB snatches? Still trying to figure out the dose.

A single ladder of 2/4/6/8/10 snatches seems to do the trick for me.

BrianBinVA
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03-29-21 01:52 PM - Post#909221

iPood Said:

Dan John Said:

KB snatches? Still trying to figure out the dose.

A single ladder of 2/4/6/8/10 snatches seems to do the trick for me.

Thanks iPood -- I was thinking about roughly half to 2/3 the number of swings in terms of dose.

iPood
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iPood

03-29-21 02:56 PM - Post#909222

BrianBinVA Said:

Thanks iPood -- I was thinking about roughly half to 2/3 the number of swings in terms of dose.

That’s exactly right!

BChase
Old hand here on IOL
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BChase

03-29-21 03:25 PM - Post#909223

When I ran it, I did a set of heavy double swings of 20. Perfect amount.

I just think snatching every day or 5 x a week, no matter how few isn't great for the joints, tendons, or hands. One pinch and a blister will throw that idea out the window.

In my opinion, the snatch is harder on the body than any kettlebell exercise. Maybe that's why it's my favorite. as well.

BrianBinVA
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03-29-21 03:50 PM - Post#909224

BChase Said:

When I ran it, I did a set of heavy double swings of 20. Perfect amount.

I just think snatching every day or 5 x a week, no matter how few isn't great for the joints, tendons, or hands. One pinch and a blister will throw that idea out the window.

In my opinion, the snatch is harder on the body than any kettlebell exercise. Maybe that's why it's my favorite. as well.

Def not five days a week (at least for me). Idea would either alternate days of swings and snatches, so that one week would have two snatch days and the next week three, or just keep it at two snatch days and three swing days per week, which is what I plan to do to start.

Steve Rogers
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03-29-21 04:19 PM - Post#909226

BChase Said:

Disagree. If you practice the snatch enough to develop good technique with appropriate loads for long enough your body will adapt in time. This morning I did 220 snatches in 44 sets of 5, 40 with 20kg and 4 with 24kg and I'm older than dirt.

I think the load on the joints, tendons and hands is actually a benefit rather than a disadvantage if managed properly. I'm snatching 2 to 4 days per week, waving volume and load. If I were doing it 5 days per week I'd do less volume in a day but keep about the same weekly volume, probably waving load and volume a bit more.

"Coyote is always waiting, and Coyote is always hungry."

Matt_T
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Matt_T

03-29-21 04:29 PM - Post#909227

BrianBinVA Said:

BChase Said:

Exactly what I did last summer, also liked 5 each side with ten swings between when switching hands.

BChase
Old hand here on IOL
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BChase

03-29-21 06:01 PM - Post#909229

Steve Rogers Said:

BChase Said:

Agree or disagree, that is some great work. Congrats.

Steve Rogers
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03-30-21 04:55 PM - Post#909275

BChase Said:

Steve Rogers Said:

BChase Said:

Agree or disagree, that is some great work. Congrats.

Thanks.

Dan said that he was still trying to figure out the load and I understand the problem. Snatches can be hard on the body but can also give a lot.

I think that for me snatches are a superior swing variant but it depends upon where you are, what else you're doing and what your goals are. You do have to have to monitor your body and it's recovery and adaptations.

"Coyote is always waiting, and Coyote is always hungry."

BChase
Old hand here on IOL
Posts 854
BChase

03-31-21 01:46 PM - Post#909305

Steve Rogers Said:

BChase Said:

Steve Rogers Said:

BChase Said:

Agree or disagree, that is some great work. Congrats.

They are my favorite exercise and I'd rather do snatches over 1 hand swings, all day, every day. I I just fear tennis elbow and hot spots on my hands. The former for me never goes away unless I get a cortisone shot.

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