By: Kevin Larrabee

In less than a week I will be taking the exam to be a Certified Strength & Conditioning Coach. The National Strength and Conditioning Association provides the certification which is the gold standard in the fitness industry. I have planned out three days to study, yesterday was day 1.

I first signed up to be a member of the NSCA ($120) and purchased an online practice test ($35). I proceeded to take the test without studying much to get a feel for what I have to study. The 64 question exam took me about 30 minutes and I ended up with a 75%. Not bad for a first try.

I learned three things from this practice exam:

1. The questions are worded horribly.
2. I need to know the nutrition specs for athletes from the NSCA
3. Common sense tends to be the right answer

I will be spending some of tomorrow night and Sunday studying with Tuesday being the big cram day. I am not worried, I just need to outline what I need to know and review it.

On a side note, to the surprise of Brian and Pete I 3-Board Benched 300lbs for a quick single (I am confident I could have gotten 2 reps). Video is incoming after Brian uploads the video. Now to a 300 pound bench!

By: Kevin Larrabee

Sorry for not posting much new content lately. I have been very busy between the time I spend at Cressey Performance, studying for my CSCS exam, training, and sleeping. I won’t continue to post my training log as much unless I do something worth noting. For info on our workouts check out Tony’s T-Nation Log.

For those that liked what Jonathan Fass had to say on this week’s show, you will be glad that he is now a member of The FitCast team as well as Leigh Peele.

I have been learning so much from Brian, Eric, and Tony at CP these last two weeks. New exercises, form ques, the best technique for vacuming, and how to better my bench and deadlift. I will start filming some more stuff so you guys can see what I am talking about in the coming weeks.

Last night I watched Bigger Stronger Faster, a documentary on steroids in America. It was pretty eye opening and very enjoyable to watch. It looks like we will be having the writer, director, and narrator, Chris Bell on the show in the next few weeks to talk about the documentary and promote the DVD release. For those who listened to episode 102, you can inform Jim that this DVD is only $16.99 on Amazon.

One last note. I have found my favorite new post-workout shake.

• 1 scoop chocolate Surge
• 1 scoop Ultra Peptide Pro 2.0 from Black Star Labs (Use the code “FIT10″ in the comments section to save 10%)

The use of multiple protein blends has been shown to be more effective for one’s recovery.

Listen to Episode 102 here: TheFitCast102.mp3 (Or Right Click and Save-As to Download

or Subscribe through iTunes

Hosts:

Kevin Larrabee and Jonathan Fass (Blog)

Jonathan Fass comes on to discuss new fat-loss research, supplements, physical therapy and more!

Sponsors

• TurbulenceTraining.com- Boost Muscle Growth and Blowtorch Bodyfat!!!
  
• BlackStarLabs.com (Save 10% with “FIT10″ code in comments section at checkout)
  
• RobertsonTrainingSystems.com - High Octane Corrective Exercise and Performance Enhancement

FitCast NEWS

• New Website Look
• Training Log
• CSCS Exam blog
• Leigh is now a part of The FitCast
  

Mailbag

• Whats the big deal about BCAA’s and Beta Alanine and why should I be taking them. -Brandon
• Hi, I’ve been getting your newsletters for a while now and was wondering what your take on a certain workout program is. Have you ever heard of P90X?  I’ve seen videos on youtube and T.V. shows about how well it works, I was just wondering if you thought this could be a could program? -Aarron
• 1.)  Is it okay to use out-dated protein powder?  I have some that expired in January of this year, but is it safe to use?
  2.)  I recently got a sample of Noxavol, but I’ve never heard of it.  Any thoughts?
  3.)  What are your thoughts on creatine usage?  I haven’t used it for a few years now, but I wanted to give it a try again.  I last used it in high school and I ballooned up to 315 lbs (a lot of which was pure fat).  Is there a chance I’ll gain excess bodyfat because of the creatine?
  4.)  Any opinion on supplements that “boost your thermogenic pump”?  The supplement in question is GNC’s Ultimate Thermo Pump.
  Thanks for any and all help on these questions.  Love the show, by the way, keep it up!
  Zach
  Manhattan, Kansas
• Kevin,
  Really enjoy your show.Have listened to almost each one,you’ve come a long way.
  Hi points- Dos Remedios,Scott Abel & Dan John.
  Low points-salesman hard selling their 99$ DVDs(you know who they are).And the time you scolded Jimmy for mentioning that one can check a lot of stuff on T Nation archives and not buy the DVDs,saw your agenda all too clearly then.But I hung in there,just a lot more selective fast forwarding now to the gold nuggets.
  However only one real question?I have been waiting so long for you to do an in depth show on Crossfit.You brought it up briefly in one of the early shows and whats his name dismissed it so quick and sounded so hurt you brought it up.I just don’t see how you can ignore it any longer.Guessing some guys are afraid it threatens their business model and have warned you off.Forget them they’re lame ans so are they’re $99 dvd’s and members only sites.Step up,I’m sure you have a lot to say about it.Myself I love it.I’ve spent $$ on gear and special coaching(oly lifts) for the first time in my life.So you see their is money involved for the right people are open minded,but not for others who are trying to protect some imagined piece of outdated turf.
  I’d propose you get a roundtable and each do one of the Crossfit benchmark workouts,discuss it and compare times and look at comments on Crossfit site.Also check Crossfit Navy seals site,you’ll have to register but they have a big ol archive of WOD’s which have more cardio in them.Persoanlly your show seems tilt more torwards hypertrohy than all round fitness(especially Jimmy) I see a more balanced and rounded model for being fit.Crossfit has been adopted by the elite military and so many police and fire units across the US,I think that it is worhty topic.-Jim
• 1) What the hell happened to episode 89? just curious why is it missing…
  2) did you ever get to talk about nice and healthy places to eat outside ? like food chains or restaurants that offer fitness friendly menus? I’m coming for 2 month vacation in the US and I would love to hear some recommendations since I don’t want to totally ruin my diet -Hila
• want to yalls thoughts on anabolic pump for women? ALot of discussion on this over at the oxygenfitness forums. Would like to know the thoughts -Shari

Links Mentioned

• Obesity: Scientists identify a protein that promotes the burning of body fat

Jonathan Fass will be on the show this week answering some mailbag questions. If you have any questions specifically for Jonathan, please send them in with the contact form.

About Jonathan:

Jonathan is a Certified Strength and Conditioning Specialist (NSCA), a Certified Health & Fitness Instructor (ACSM), and a USA Weightlifting Level-1 Club Coach (USAW). He is currently a member of the first Doctoral Class in the City University of New York’s Physical Therapy program and an ART Certified Provider. You can find his articles in numerous print and online magazines, including Men’s Fitness magazine. Check out his website at www.AcceleratedStrength.com

By: Kevin Larrabee

• A1) Safety Bar Squats (4×3) 215
• A2) Single arm cable row with rotation (3×10) 80
• B1) Speed Deadlift (4×1) 225, 2 chains
• B2) Hip Mobility
• C1) Walking DB Lunges (3×8/side) 40, 45, 50×2
• C2) Palloff Press with perturbation (3×20 seconds)
• D1) Tony’s Circuit (Rope Sled Pulls, farmers walk, Side and DL Med ball throws)

Good workout, Spike kicked in on time. I did a pre/during workout shake with 1 scoop (1/2 serving) of Raspberry Surge and 4 scoops of Xtreme Folumations ICE. It tastes pretty good. Also did some sprint work before we lifted. Deadlift form is at 85-90%, I can tell I am close when my legs are all cut up

By: Kevin Larrabee

Time to catch up on the log, here is Saturday’s and Monday’s workouts.

Saturday:

Pre-Work: Sprint Work

• 10 Yd Side Starts x 4 each side
• 35 Yd Carioca High Step to Sprint x 3 per side
• 45 Yd Build-Ups x

Lifting

• A1) Trap Bar Deadlift 5×2,2,2,4,4  (375, 335)
• A2) Kneeling Hip Flexor Mobilization
• B1) Barbell Reverse Lunge 3×8/side (85lbs) I had a hell of a time balancing when my left foot was back
• B2) Recoiled Rotational Med Ball Throws 3×4/side
• C1) Glute Ham Raise3×10
• C2) Turkish Get-Ups 3×5/side
• D1) Cuban Press 3×8

Monday

It was really hot last night, also I think I need to eat closer to my when I lift, or have a 1/2 serving of Cytofuse or Surge before and a full serving after.

Lifting

• A1) Reverse Band Bench Press 3×1, 3×3 (345, 315)
• A2) Various mobility drills.
• B1) Alternate DB Floor Press 3×6 per (90 lbs, had a lot of trouble with my left arm)
• B2) Chest Support Row 4×6 (90 lbs, should have used 85)
• C1) Straight Arm Pressdown 3×10 (60 lbs)
• C2) Pallof Press w/Pertubation 2×20s/side (with lots of laughing for reps in between sets, thanks Dan)

I need to bump my calories up a little bit, I am just going to add an extra serving of nuts, and I am getting in a Metabolic Drive bar in the 70 minute car ride home after lifting.

Listen to this week’s episode here: TheFitCast101.mp3 (or right click and save-as to download)

Or Subscribe through iTunes!!!

Hosts:

Kevin Larrabee, Tony Gentilcore (Blog), and Leigh Peele

Fat-Loss expert Leigh Peele joins us to talk about refeeds, calories in splenda, her favorite PB2 recipe, and much more!

Sponsors

• TurbulenceTraining.com- Boost Muscle Growth and Blowtorch Bodyfat!!!
  
• BlackStarLabs.com (Save 10% with “FIT10″ code in comments section at checkout)
  
• RobertsonTrainingSystems.com - High Octane Corrective Exercise and Performance Enhancement

Q’s for Leigh

• Do you have any tips on how to increase or maintain NEAT while dieting? Any thoughts on pedometers? Any overall advice on how to be aware of our NEAT level in order to not drop it and lose our deficit? –Marissa
• Leigh, from you I learned the horrible news that Splenda does have calories. What about Equal and Stevia? I can’t find any information on the internet so I wanted to go to the expert. –Marty
• What is the current stays on the heart rate debate? Is RPE better? I am 38, is using the 220 minus my age still ok as far as me knowing my upper percents or do I need to know my RHR and use that other formula? -Missy
• What are your thoughts on eating a plant-based diet?  In terms of health and body composition…. -Ryan
• How do you know if you need to reduce calories to lose weight?  Or focus on repairing the metabolism so you can, after repaired, cut calories to lose weight? I am not gaining weight and I lose weight at the sloowww rate of 1/2 lb a month, since the beginning of the year only about 4 lbs.  Some would say this is a stall.  I am 5′2″ weigh about 117.Thanks, Laura
• I am still somewhat confused on how to  figure out my macros in each  phase of OPT. I guess reading it and re-reading it ..I am still struggling to finally just sit down and come up with that plan. Any advice and oh yeah what is your favorite thing to do with PB2 besides the cream cheese mixture. I am hoping to finally start OPT next week once school starts. I had been following New rules of lifting for women and am ready for a change. Thanks and I love your advice!

Links Mentioned:

• The Fat-Loss Troubleshoot
• PB2
• Tony’s T-Nation Log (Dan almost dies on Page 6)

By: Kevin Larrabee

Here was last nights workout, sorry for being a day late. Again check out Tony’s T-Nation Locker for some more info and discussion.

A) Speed Bench 8×3 (185)

B1) 3-Board Press 4 x [3, 3, 8, 8,] (285, 255)

B2) Blast Strap Inverted Row 3×10 (15lb vest)

C1) BB Row Supinated 3×6 (145)

C2) NG Standing DB Shoulder Press 3×8 (45)

D1) Hammer Curls 3×8 (35)

Also, Jeff Dimeo sent me an e-mail today with a link to a store that sells a variety of Greens Plus flavored powders. Here is the link.

Tomorrow will begin with hack squats, and end with a trip to Trader Joes for some 94% lean burgers!

By: Kevin Larrabee

Fat-Loss Expert Leigh Peele will be our guest on this week’s show. To learn more about Leigh, check out her website: avidityfitness.net. Leigh authored the popular fat-loss e-book titled: The Fat-Loss Troubleshoot. To submit questions, please fill out the contact form here, or send an e-mail to “questions@thefitcast.com” Please get in your questions by Saturday at Noon EST.

Also, I got some e-mails about my training log. Yes, I am going to continue posting it. I felt good today, we do upper body tomorrow night.

One last note. I made Tony Gentilcore a believer in Ultra Peptide Pro 2.0. I gave him one scoop and he borderline loved it. I have gotten a bunch of e-mails about my praise for it and people asking me if I am “just saying that because they are a sponsor.” I can tell you honestly, that I was a fan of Black Star Labs before they were even a sponsor. And, their Chocolate UP Pro 2.0 is THE BEST TASTING CHOCOLATE PROTEIN POWDER, PERIOD. Do yourself a favor, try it out, and use the code “FIT10″ in the comments section at checkout to save 10%.

By: Kevin Larrabee

Today was day one at Cressey Performance. It was good to see the guys again and to get back into a gym that

• Wasn’t over crowded
• Didn’t have roided up freaks doing BB curls in the squat rack
• Had sleds and medicine balls

I trained at the end of the day with Tony Gentilcore and Brian St Pierre. It was one of the most intense workouts that I have had in a while:

• A1) Safety Bar Squats (4×3) 205
• A2) Single arm cable row with rotation (3×10)
• B1) Speed Deadlift (4×2) 225
• B2) Hip Mobility
• C1) Walking DB Lunges (3×10/side) 40×2
• C2) Palloff Press Variation (3×20 seconds)
• D1) Tony’s Circuit (Rope Sled Pulls, farmers walk, Side and DL Med ball throws)

We were pretty beat at the end. Thank God for Spike Shooters. Check out Tony’s T-nation log for more details.