By: Kevin Larrabee

Five pounds down in the first week of Warp Speed Fat-Loss. Not too shabby. Diet is extremely easy. I have had 0 cravings for cheat foods and I could do this forever it seems. The last workout of the week was brutal, all I have to say is trap bar deadlifts for sets of 12 with landmines right after it. I almost died. I am normally a one cheat meal a week guy like clock work, yet I could care less about pizza right now.

I am sorry to reiterate this but it is a very odd feeling…

Now let’s talk about supplements:

ICE BCAAs: I am using 2 servings of ICE everyday to help maintain as much lean body mass as possible. Also one workout a week we can not use a high-carb post workout shake, so I use 3 servings of ICE during the workout.

Omega-3 (From Costco): 10 Fish oil caps a day to make sure I hit my Omega-3 goals for the day. Fish oil has also shown to be beneficial in the fat-loss process.

Ultra Peptide 2.0 Chocolate: I can not say how good this stuff tastes. I put it in a mixture with cottage cheese, flax seeds, and peanut butter. Low carb, and great tasting, what more can you ask for?

What’s missing? A fat burner. Well, I have one, it is called Green Tea. I have better things to spend $50 on.

Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Tony Gentilcore,

and Mike Robertson

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&A with Mike

• What’s up?  I use Magnificent Mobility on a regular basis with my clients and have found the results to be nothing short of awesome.  Do you and Eric plan on releasing additional mobility DVDs in the future?  What do you think of yoga?  I personally think (borrowing for Tony) it SUCKS! -Jimi
• Been trying to loosen my IT bands for some time with stretching and foam rolling and low impact cardio.  I tried running and the same knee pain resurfaced.  Is time and patience all I need or is there something else I can do to loosen those bad boys up. -Chris Bartl
• I have a question about picking exercises for the dynamic warm up. I coach both football and wrestling and I want to start incorporating some exercises in the warm up from magnificent mobility. I was wondering if you had to pick only a handle of exercises to teach and use as part of a team warm up what would they be. Thanks -John
• How do you treat acute Shoulder impingement shoulders with regards corrective exercise? Do you follow any protocols that Bill uses? I know your a big fan of the lower traps activation but is there any other exercises, soft tissue work you insist on?
  Thanks,
  David, Cork, Ireland.
• My name is Jason Smith from Kansas and I was wondering if you knew of any trainers out here in the midwest who has the same philosophy about training that you do? Or if there are any seminars that come out here? Thanks -Jason-
• I have a family history of bad knees, arthritis, both kinds of arthritis…I am 29 years old, female. For the past 5 years I notice my knees are already popping and clicking. I work out regularly with weights and cardio. DO you recommend any supplements to help prevent bad knees. My mother, aunt and grandmother have all had knee replacements and hip replacements..Am I just doomed to have this problem also?
  Any thought would be great! -Shari
• I’ve been looking into buying a knee sleeve in order to see if it would help relieve some of the pain I get due to some patella femoral issues while I work on whats really causing it by using your bullet proof knees program. Could you go over some advantages/disadvantages of using one, and if possible could you recommend a brand?-Roger

By: Kevin Larrabee

It is 8am, and I am two days into Warp Speed Fat-Loss.
Last night I weighed in at 203 lbs.  I hope to get down to 190 by the end of October. Danny (client at CP) and I took before pictures (to be posted at the completion of the month) to track our results. We did not do BF% since I didn’t feel like pulling out the formulas and I don’t really give a crap about it, I am more of a, “what you see is what you get” kind of guy.

Monday I just did some HIIT with suicide sprints on the track at CP and 70 yard sled pushed on the track (using 4, then 3 plates). Last night was the first weight-training workout. It took about 70 minutes to finish and by the end of the first superset I was drenched in sweat. Keep in mind that we made some changes to the program to make use of the equipment we have at CP. For example we used a glute-ham raise for one of the timed sets. I haven’t been so drenched in sweat since the first football practice of the season in high school.

About 13 hours after completing the first workout I feel OK. I am tired (slept 9 hours last night) but not too sore, except in my traps and glutes.

On Friday I will cover supplements. If you need to lose 15-20 lbs fast and safely I recommend checking out Warp Speed Fat-Loss asap!!!

Get this Week’s Episode:

MP3 Download/iTunes/RSS/Odeo

Hosts:

Kevin Larrabee (Twitter), Jonathan Fass,

Tony Gentilcore, and Leigh Peele (Twitter)

FitCast NEWS

• Warp Speed Fat-Loss Blog

News of the week

• http://www.nytimes.com/2008/09/18/health/nutrition/18fitness.html?_r=1&oref=slogin (From Robert)

Mailbag

• Hey I am trying to reach a fat loss deficit, I calculated a caloric need of 1115, to achieve optimal deficit,. i am female, moderately to very active, bike, run, lift etc. mother of 3,..hair stylist, 26,.. 154 LBS and 24.5% body fat is this too low or about right, can you address creating a coloric deficit with Leigh Peele possibley? on your podcast,. I LOVE YOUR SHOW, THANKS -Anne
• I am a 30 year old female and have been weight training for 6 years. Last year I was able to finally do 1 unassisted chin-up but since then the most I have been able to get is 2. I do band assisted reps for 3×8 or 4×6, two to three times a week as well as unassisted negatives trying to get to 30 seconds. Any ideas to increase my number of unassisted reps? I am 5 foot 2, 120 pounds. Thanks very much! -Anna
• Kevin – I really enjoy the podcast.  Hope I am sending this thru the correct path.
  I have a good friend, female approx 46 who is overweight approx 250 lbs. She also has many joint / arthritis issues.  She recently read a book on a PH diet supposed to help with managing acid, alkaline and PH levels. The result is supposed to be weight loss and help with arthritis. I read some about it – but what is your take (or the team) on this type of diet.  She is struggling thru it so far – but from what I see I am worried about her getting protein and balanced diet so she loses the weight in a healthy manner.  Is this type of diet really healthy? -shinzmann@aol.com
• Hey, yo from Australia!I was listening to one of your shows just now and I think Jen was talking about her article on The Basics. In there she said that if you aren’t sleeping 7-9 hours a night that essentially you’re doing yourself and injustice as far as trying to maintain a healthy, lean body.
  I used to be over 190kg three years ago but am now about 95kg. I used to sleep a lot but when I am at my fittest (5d/wk weights, 4x 10k run, 2x jiu jitsu + riding to and from work) I sleep about 5 hours a night. I heard that you should sleep about 8 hours and so I tried this for two weeks by going to bed early, having chamomile tea and other sleep enhancers but I regularly would just be wasting time in bed after 5-6 hours sleep. I couldn’t actually *sleep* 8 hours.
  So i was wondering if the 7-9 hours was a universal truth or like everything it varies between people? Also I was wondering if there were any ways to get an idea on whether you should be sleeping more if you are otherwise not tired, training well and so on ? Ie could you be better
  Thanks guys, your show is awesome and I’ve learned a lot! -Aaron
• What kind of gear are you using on the technical side? i.e. microphones, mixers, software? I am interested in maybe starting podcasting, but don’t want to blow a lot of money. For an episode, how much time does it take to record and edit and post the episode?
  Love the show. I am several podcasts behind, unfortunately.
  Someday I hope to make a pilgrimage to Venice! Have you eaten at the Firehouse?
  Jason Hodges
  NYC

Round Table

• Yoga

By: Kevin Larrabee

Sometimes we need to take a break from worrying about counting calories, HIIT, getting jacked and looking good naked. So today I bring to you one of the best videos on the internet. For those outside of the U.S.A., this is the SUPERIOR version of “The Office.”

That’s what she said…

By: Kevin Larrabee

When I lost that initial 35 pounds six years ago I did nothing but biking and running. Bike to the gym. Run to the basketball court, then play basketball. Why does steady state cardio suck in my book? I will give you three reasons.

1. It is boring, and repetitive.

2. Many people begin running to lose weight when they really should be losing weight before they begin running. In turn they get injured and regain the weight they lost since they are now inactive.

3. HIIT will give you better fat-loss results in less time and you can be much more inventive.

Have you ever tried sled pulls (If you want to make a VERY cheap sled check out this article)? Pulling a sled will get your heart rate into that 85-90% range for the benefits of Excess Post-Exercise Oxygen Consumption. The best part? You can look like a bad ass doing them.

Here is a video from yesterday’s training session. I finished it off with 4-trips with the sled. The last trip was with 5 plates. Focus on keeping your shoulders pulled back and chest up.

I will have more alternative cardio choices next week.

A quick update on the whereabouts of Episode 104. As you may know, Chris Bell was suppose to be our guest. Jimmy and I waited on Skype for about 45 minutes for Chris until we found out from Melissa (who has been more than helpful and even sent a DVD screener for me), who is doing PR for the film, that Chris forgot and couldn’t do it. Now he is leaving for Greece tomorrow until September 22nd. That means two things. One, that the interview won’t be done for about a week, and two, there will be no show for this week.

On the otherhand I will do a video blog for tomorrow covering one of my favorite supplements, some stuff I buy from Trader Joe’s, and some thoughts on a blog post from last week.

By: Kevin Larrabee

Everyone receives criticism, probably on a daily basis at school or at work. Every now in then I get e-mails, or reviews on iTunes criticizing The FitCast, the hosts, or myself. I think criticism is great, fantastic even, especially where I am right now as a sponge looking to soak up the sweet nectar of information. The thing that bugs me is that when the trolls come out to play and are spreading false information. Today I want to address the trolls in a public forum, although I will change the names since I am not necessarily trying to call them out. and WARNING: I may be an ass in this post, just releasing some steam.

1. iTunes Review

(Click the picture to see the review)

CompGuy973 has a beef with The FitCast, myself, and Tony Gentilcore. According to “CompGuy973…” Wait, lets address that first. CompGuy973, really? You like computers and you are a guy? 973… That must be the number of times you have been shot down or stood up by a woman in your life.

Now to his comments.

He [Kevin] is such a tool! lol For weeks he kept bragging and waxing about going off to be a gaming journalist and moving out to Southern California. Good for you I say. The minute he gets there he goes to Gold’s gym and starts accusing everyone there of being on roids. (???!!??) I guess the muscle heads were offended cause they sent lil Kevin packing back home suddingly all sour on the gaming journalist career, which lasted all of six weeks. This is supposed to be your passion and you only give it six weeks? Well what can you expect from a tool?

I went to Santa Monica for an internship at Gametrailers.com as part of my health science degree. At the time I did want to work in the video game industry. What guy my age wouldn’t? I have been doing the fitness thing intensely for four years (over two with The FitCast), I needed to do something different. I worked at GameTrailers.com for 8 weeks, the exact length of the internship. I looked around for jobs but there was little to nothing available, and I couldn’t afford to continue paying $1400/month rent and live in Santa Monica or move to San Francisco (the other tech/gaming hot spot)

As I mentioned on the show (I guess CompGuy973 didn’t get that far) I missed the strength and conditioning field and I had to go back to Massachusetts anyways since I was out of money. I e-mailed Eric Cressey and he was kind enough to let me intern at Cressey Performance and get my feet wet again before I took the CSCS exam. I can be true to myself and confidently say that I gave the gaming journalism gig a shot and didn’t enjoy it as much as I thought I would and it was not economically feasible. So I went from my #1A most wanted job to #1B. Personally I am happy where I am. Can those that work in a cubicle for 40 hours a week (CompGuy973) honestly say you love your job?

Lastly, CompGuy973, that is why iTunes has an unsubscribe button, you should know that since you are a huge tech guy.

This post is more in fun about how people react online sometimes with an masked identity and false information.

And personally I love Tony’s stories about reading at Barnes and Noble by himself on a Friday night.

Enjoy episode #1. On this episode I talk about high fructose corn syrup, protein powder, the documentary, “Bigger Stronger Faster,” and more!

Listen to Episode 103 here: TheFitCast103.mp3 (Right click and Save-as to download)

or Subscribe through iTunes!!!

Hosts:

Kevin Larrabee, Tony Gentilcore, Jonathan Fass, Leigh Peele (podcast)

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

• Training Update From CP and anyone else who wants to talk about their recent training.
• Pumpkin is the new hotness (for me at least)
• Off-topic at the end of the show back by popular demand
• Twitter (Kevin) (Leigh)
• Fish Oil quality debate (Costco vs. the rest)
  

Best of the Blogs

• Everyone talk about they favorite or most popular blog of the week (Please let me know the links)
  
  • Leigh (Body Fat Percentage – How Correctly Do You Calculate it?)
  • Tony (He was all over the place just go to his blog)
  • Jonathan
  • Kevin
    

Mailbag

• Hey Jonathon,
  I’m a big proponent of ART, you guys have saved me from some bad injuries before and I’d like to become certified one day myself.
  Are there any new and exciting techniques that are being discovered and applied right now? -Travis
  

• As a fellow gamer I enjoyed your RZG podcast – even though you’re now focusing on the Fitcast, will we still see the odd RZG podcast show up? Or will some gaming discussion show up in an OT segment at the end of the show? -Kevin Nordell
• Awesome show, I had to drop a quick note about my new discovery www.sweetsurprise.com I was floored by the commercials that are PRO high fructose corn syrup! Some times people are just stupid. Glad you guys are out there to share good information. -Adam
• Love the show, I just recently found it on itunes. I have a question. What do you think would be a good workout type for me. I an currently working two jobs and going to school full time. I have a wife a 5 year old and a 11 month old baby. They all take most of the ime that I have. I am current doing a 3 day split at the gym. I do back and bi’s, chest and tri’s and legs and shoulders. I run at the track three times a week, 1 1/2 -2 miles. I supplement with fish oil, whey and creatine. I don’t feel like I am achomplishing anything. My lifts are all stead but not going up. Any advise would be great. Thanks, Again I love the show!!!! -Matt
• Hey there Kevin,
  I am a relatively new listener.  I am presently going through the old podcasts because I can’t get enough Fitcast.
  Anyway, my question has to do with post workout nutrition when you workout at night.
  Ive read that you should eat your largest carb meal in the morning and taper off during the day.  I’ve also read that you should have your heaviest carb meal after you work out.  Well, I usually work out at night (I’m not a morning person).  So what’s up?  Does this mean I should eat 2 large carb meals – in the morning and then again at night?  I didn’t think it was good to have a heavy meal before bedtime.
  
  I usually eat a little carb before my workout and then have a protein shake after.  Then I go to bed 2 hours later.    Is this ok?  or is there a better way to do this?
  Keep up the good work,
  thanks for your help,
  Deana