January 6, 2019
In describing what you should eat, I have used the word “diet.”
This is probably a bad move, as the word is so heavily associated with some kind of temporary eating routine. To be clear, I am not a supporter of temporary eating routines. What I advocate is to transform one’s lifestyle into that of healthiness and fitness, based on nutrition and training.
There are certain situations where you can change your diet for specific purposes of gaining and losing weight. You can also fast, even if you’re not overweight, in order to cleanse the body and train the metabolism. However, this idea that you can temporarily stop eating bad foods, lose weight, then go back to eating bad foods is totally wrong and not helpful.
You need to think of the long term. You are going to be alive for your entire life. And that life is going to be a lot better if you are fit and healthy.
And fitness and healthiness should be the goal of any kind of eating or training routine. Not aesthetics, not strength.
I realized that maybe my use of the word “diet” could be confusing when watching a video by AthleanX – one of the most popular fitness channels on YouTube – wherein he made the distinction between a “diet” and “nutrition” and associated the word “diet” with something temporary.
I like his videos, and he has some good training tips. However, his entire philosophy, I have decided, is disgusting.
There is simply no reason to look like this:
That isn’t healthy. There are all kinds of health problems that emerge from maintaining that low of body fat. I understand that maybe some men consider it to be a good aesthetic, but I do not believe women do (and most men who train for aesthetics are doing it to impress women, not men).
In the old days, the man used to look healthy:
Right there is about where you want to be at in terms of body fat. More or less.
It’s also the only way you’re going to maintain significant mass. AthleanX maintains ultra-low body fat and significant mass because he literally lives in a gym. Most people are only going to have 3-5 sessions of 60-90 minutes per week, and there is no way in hell you are going to maintain mass like that and also that low of body fat.
He says it doesn’t matter, because your muscles look better the leaner you are.
Is that true, or is that his weird opinion?
I do not know, but I know that training for any kind of aesthetics is wrong, in the same way that overtraining for strength at the expense of athleticism is wrong.
You want to look like a Greek statue.
Not an Image Comics character.
If you are healthy, you are going to be both aesthetic and strong, by nature. Because your body was made to look good. Everyone’s was, except those of the retarded or otherwise deformed.
You want both your nutrition and your fitness program to be manageable, and something that you can do for the rest of your life (or at least until you are so old you can’t do anything anymore, with regards to the training).
You cannot do that if you are suffering, unless you are a masochist. You must formulate programs that you are comfortable with.
The key here is these two things:
- Eat food you know is healthy, find healthy foods you enjoy
- Get to the gym on a very regular schedule, enjoy your routines
These two things are going to vary slightly from person to person, to be sure. Because different people have different levels of drive, different goals, different amounts of free time.
But mostly, they’re going to be similar.
We have pretty much figured out what foods are definitely healthful.
- Green vegetables
- Non-roasted nuts
We know which things are not healthful.
- Processed foods (anything in a box)
- Pasteurized milk
- Corn syrup
- Artificial sweeteners
We also know that people need to consume carbohydrates to function, and it appears that the best ones are these:
- White rice
- Starchy vegetables
I am now totally against low-carb, by the way, and believe that the diet should be 33/33/33, protein/fat/carbs.
Unless you are overweight, then you should cut carbs as much as possible to lose the weight. But don’t overdo it to the point that you lose energy. It is much better to switch to clean carbs first and then begin regulating them.
There are some foods we don’t know about, in particular dairy products made from pasteurized milk. It does seem that cheese and yogurt are much better than straight-up milk, given that these have some bacteria added to them which maybe partially makes up for the bacteria that is removed through the pasteurization process.
If you can get raw milk, then put it on the list of things we know are healthy. I didn’t put it on there because most governments have outlawed it, because 50 years ago one guy got a stomach ache. (For those unawares, the advent of refrigeration removed the need for pasteurization a long time ago, but they kept doing it because it meant you could keep the milk for months instead of days, then for reasons unclear, they outlawed not doing it, citing a totally negligible risk of stomach ache.)
First thing first: clear out the crap. Cut the pizza, burgers, sugars, crappy snacks and most importantly the beer. If you want to drink, drink liquor like a man.
If you play a sport, you probably don’t need this guide anyway. So we are here advising people who do not play sports.
Firstly, do not do running. It is the worst imaginable behavior, and everyone knows that at this point. If you want to do sprints now and again, okay, but don’t do jogging, marathons or any of this other madness. This is the worst fad ever.
It is a behavior of idiot women who are going to get what they deserve when their bodies fall apart as a result of this idiot behavior.
Focus on weight training. That is more important than any cardio exercise. If you want to do cardio, put it in at the end, ride the bike or jump a rope.
Weight training should be fun and it should give you a rush and you should be excited to go do it. Being in the gym should feel good. I like to listen to podcasts when I’m in the gym, some people like music, some just like to think, but there should be some kind of ritual associated with being there.
If you do not enjoy it, and cannot learn to enjoy it, you are probably damned.
You want to focus weight training on core lifts first.
These core lifts are as follows:
- Bench press
- Back squat
- Military press
- Some kind of row
You can split these up in all kinds of ways based on what works for you and how many days you get to the gym.
I live in Nigeria, and my choices of activities are either to hang out with niggers, work or go to the gym, so I tend to go 5-6 days a week, so my routine is complicated. Most people can only fit in 3-4 days a week, so their routines are going to be less complicated.
I advise doing core lifts on a 5×5 program. That is, five sets of five reps. After a warm-up set, where you do 10-15 reps of a low and easy weight, you go up to however much you can go up to and keep the same weight and do five sets of five. You then slowly add weight over the course of weeks and months and years. It isn’t that complicated.
There are all kinds of routines available, so I’m not going to give a bunch of details. I advise reading Starting Strength by Mark Rippetoe, but be aware that he is also on some stupid philosophy – he puts strength above fitness and does not really look very good.
However, he did figure out the method of best increasing testosterone levels using weight training.
The most important thing is just to get in the gym. And keep getting in the gym. Get a routine and keep it, and even if you go and don’t get much done, you’re going.
Plus, for any of you who have not been to the gym ever, two months after you start going you’re going to start noticing yourself looking better in the mirror pretty much no matter what you do in the gym. The body just naturally responds very quickly to physical exercise.
This Isn’t a New Year’s Post
I don’t believe in new year’s resolutions, because they statistically pretty much never work.
I am posting this now probably because I’ve been seeing a lot of new year-oriented health posts and so it’s on my mind, but that is not my intention. When you set out to get healthy and fit, it can be any time of the year and should be done any time of the year. And you must commit, wholly and non-trivially.
Also, Don’t Talk to Women in the Gym
DO NOT attempt to meet women in the gym. Don’t talk to them. Try not to look at them.
In fact, see if you can find a gym with no women or few women.
If you do get into some kind of situation that is unavoidable, tell that bitch: “I don’t talk to women in the gym, I can give you my number.”
Never: “let me get yours.”