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Tuesday, February 18, 2020

NCAA Softball Howard’s Aguilasocho Selected MEAC Rookie of the Week

Freshman catcher acknowledged for outstanding weekend
(Photo Credit – MEAC Media Relations)

NORFOLK, Va. (February 17, 2020) – The Mid-Eastern Athletic Conference (MEAC) uncovered its softball weekly honors where Howard University freshman Luz Aguilasocho (Grand Terrace, Calif.) was selected the league’s rookie of the week. The announcement came Monday afternoon.
At the Campbell Invitational (Feb. 14-16), Aguilasocho hit .385 (5-of-13) with five hits and five RBIs in four games. In the win over Mount St. Mary’s, the California native went 2-of-4 while driving in a career-high four runs.
In nine career games, she has a .286 (6-of-21) batting average, which ranks third on the team.
Teammates Kalita Dennis (Elk Grove, Calif.) and Brooke Thomas (Detroit) received honorable mention for their efforts in North Carolina.
Florida AandM’s Jamesia Stoudemire was named MEAC Player of the Week while North Carolina A&T State’s Kayla Brown was selected as the conference’s pitcher of the week.
To view this week’s weekly honors, please click here.
On Feb. 21-22, the Bison travel down to Montgomery, Ala., for the Stringer Classic, hosted by Alabama State.

Trending Sports New Featuring: Ryan Newman in serious condition after crash during last lap of Daytona 500 | USA TODAY

NASCAR driver Ryan Newman was listed in serious condition and is being treated at a Daytona Beach hospital after suffering a horrific crash at the Daytona 50.

The 62nd running of the Daytona 500 will mostly be remembered for the grizzly wreck involving Ryan Newman on the final lap. The frightening crash occurred when teammate Ryan Blaney nudged Newman's No. 6 car ahead of Hamlin on the backstretch. But extra contact forced Newman to spin out, as his car flung violently into the wall and flipped into the air before being hit hard again by Corey LaJoie as he crossed the finish line. Newman's car landed on its roof and skidding across the track.

NASCAR's Mark Martin Interview: One Of The World's Fastest Drivers Takes A Shortcut To Size

At 53, Mark Martin refuses to slow down on the track or in the gym. Learn how fitness allows him to continue living life in the fastest lane.
Mark Martin shouldn't be flying around Darlington and Talladega for four hours at speeds up to 200 miles per hour. Not at age 53. Not after having not one, but two of the disk spaces in his back blow out, requiring lumbar fusion surgery in 1999. Not with his 5-foot-5, 125-pound body baking in the cockpit at 120 degrees and pulling 3 g on turns, similar to what astronauts experienced during shuttle launches—except that those pilots didn't have vehicles rocketing equally fast just inches away.

Conventional wisdom says NASCAR drivers hit their peak between ages 26 and 35. During this decade, they generally have some experience under their seatbelt, but their eyes and reflexes are still at their sharpest. So how does Martin keep up with guys half his age? He says he's still racing in 2012 in part because he's been lifting hardcore since 1988. He may weigh 125 pounds, but with just 6 percent body fat, Martin has managed to shoehorn a lot of muscle onto one of the slightest frames in his sport.
No one else Martin's age does what he does. It's just him out there, beating younger men and flipping Father Time the bird after a few victory doughnuts. He knows he needs every edge he can get, which is why earlier this year he decided to rev up his fitness by taking on the aptly named "Shortcut to Size," Jim Stoppani, Ph.D.,'s 12-week muscle-gain gauntlet on Now he's moving on to the sequel, which we'll be publishing in the coming months.
I had the privilege to catch up with this racing legend shortly before he wrapped up his incredible 30th NASCAR racing season. He told me how going pedal to the metal in the gym helps him do the same on the oval, and how fitness has helped him achieve the incredible feat of never missing a race due to injury—even after having back fusion surgery, which usually demands a year of recovery.
I imagine a NASCAR guy loves a good shortcut, but how did you come to try Jim Stoppani, Ph.D.'s, Shortcut to Size program?
Mark Martin: I had been following another workout program since January 2009, and I had reached a plateau. I saw Shortcut to Size on your website and thought it would be an awesome change from what I had been doing. I was right. My intensity was very, very high on this program. I trained very hard. It's pretty damn tough to put on any more muscle at 53 years old, when you have been slinging iron for 25 years. They tell me it normally doesn't happen. But in this case, it did.

You mentioned that you gained muscle during Shortcut to Size. Were there any other significant changes evident after 12 weeks?
I was able to make strength gains and blow through some plateaus on a lot of different exercises. I hadn't seen that kind of progress in years and years.
Jim Stoppani's Shortcut To Size

Jim Stoppani's Shortcut To Size

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I've read that legs are a challenging body part for you to grow. Have you found a solution?
One of the reasons my legs were laggards was that I had a horrendous bout with plantar fasciitis, and I was unable to squat and do serious heavy lifting with my legs for a couple years. I could only do leg extensions and leg presses. I began doing Smith machine squats and made some gains doing those, but last October [2011], I began doing barbell deadlifts and squats. I hadn't done squats in nearly 20 years because of a degenerating disk, which had led to years of pain and misery. I had a fusion in 1999 and only did leg presses and extensions until October of 2011. So I'm thrilled and excited to be deadlifting, and doing well with that, and to be squatting.
Do you feel like your back is holding up pretty well to the rigors of deadlifting and squatting?
It is the best it has been since the surgery. I never got strong because I was always afraid to try to do too much with it, so I never really trained it. When I started deadlifting, I used 65 pounds, and I was nervous because I felt like it was pushing it. Yesterday, I did 180 for 10 reps, and that's pretty cool. You don't see that kind of progress very often when you are an experienced trainee. I feel better and more confident now then when I started out.

I probably wasn't squatting with great form, but before the surgery I could bench 230 pounds. I can't do those kinds of numbers anymore, but I can 205 with good form, which to me is awesome. My back really only began getting better when I started aggressively strength training.
It's a double-edged sword. It's the best thing for it, but you have to take care.
Yeah, in my early training days I used poor form a lot and didn't listen to my body, and only went for the weight numbers. Now I'm very conscious of form and injury. I went through so many years in pain that I decided to really paying a lot more attention to form and not slinging quite as much weight. I tore a rotator cuff benching heavy back in the early 1990s, and I never had it repaired, so I don't throw up impressive numbers on the bench press anymore.
You talked about how your training has evolved over years. How has your nutrition changed?
When I first started lifting, I switched from greasy food to grilled chicken and fish and some vegetables. But I still ate too many processed foods because as NASCAR drivers, we eat on the run an awful lot. I still ate a lot of turkey sandwiches on wheat bread with mustard and Baked Lay's potato chips—which is better than some things, but not as good as grilled fish, fresh vegetables and a sweet potato.

Every time I had ever tried to put weight on, my waist got bigger, and that's not what I wanted to grow. So recently I decided to let my belt go out a notch to see what happened if I added calories in the form of quality foods: egg whites, a lot of nuts, oatmeal, lots of fresh vegetables and some fruit. I decided I would give it a whirl.
I thought a couple hundred extra calories a day would be enough to gain size, but after four weeks, I didn't see nothin'. That kind of irritated me, so I ramped it up to 300 extra calories a day, and I am going to keep going until I see something happen. I even swore off cardio until I see some gains. I said, "Dagnabbit, I'm going to give the cardio up until I gain a little weight here and then get back on my cardio program."
How many calories do you eat a day? Do you keep track?
I keep Calorie Smart on my phone and I've logged everything I've eaten every day for three years. My daily intake is about 2,500 calories now, up from about 2,200. Some days it goes over, some days I fall a little short, but I'm averaging about 2,500. I'm probably about 5-foot-5 and 125 pounds at best. I'm a pretty little guy but I have a lot of enthusiasm and passion for training and eating healthy.

Racing in the Groove

You're following Dr. Stoppani's programs, but are there things you do specifically because you race cars?
I don't do specific training for driving, but every driver is different. Some are big boys who weigh 225, and if I were them I would tailor my program around cardio. I'm a little guy, so my passion is training for strength and stamina. I have built quite a bit of endurance because I take 60 to 80 seconds between my sets. No jacking around, talking, and goofing off. When I train, I breathe. When I put the weight down, I breathe. I don't want to talk. I don't want a bunch of gabbing.
I think people who watch racing realize it's incredibly hard for a number of reasons: reflexes, the fear factor, etc. But do most people understand how physically demanding is it to be in the car for all those hours?
They don't understand because they can't comprehend that the cockpit of a racecar ranges from 110 up to 130 degrees, depending on the outside temperature, and you're in there for four hours. If you drive the car slow, it's easy. If you drive it as fast as it will go, it's a little harder. But every single one of us drives the car faster than it will go, if you know what I mean.
Only your talent and your ability to wrestle the car, fight the steering wheel, work the pedals, and all those things limit you. No one gets that part. Driving a racecar is easy as long as you don't start trying to take it beyond its abilities.
And you guys do that for 4 hours straight.
You do today. It is so competitive that every driver is doing that, and that's what really makes it hard. I've always said that if I'm not tired after the race, I didn't drive hard enough. That's where the training underpins my success. If I've got 50 cents, I need to spend 50 cents. But if I've got 60 cents, I don't need to stop at 50. So the only limit for me is how much strength and stamina I can add to this program to support my level of my talent. I've got to push to the extremes of my talent and my physical and mental ability.
What enables you to compete with guys young enough to be your son?
Experience is very, very important—not just practicing driving, but deciding how to handle every situation. I'm not bragging, but the fact is that I'm 53 years old and I'm able to do this competitively. I've won four pole positions this year, finished second and third, and been very competitive in a young man's game.

I'm not going to single out any of the drivers—such as Tony Stewart—but other guys must look at you and think, OK, the one guy who's still racing, still making bank at 53, is the one guy who works out like a madman. Has that rubbed off at all?
I'm known in the NASCAR circles as being the workout guy. When I started in 1988, lifting wasn't common in racing. Some guys did it, but nothing major. Today, training is common. Some do strength training, some do more stamina work, some are into CrossFit—you name it. Once one guy starts doing it, if you want to compete, you need to be doing it. You can't let someone else build an advantage.

Would you still be competing at this level if you hadn't trained for more than two decades?
There is no question in my mind that my longevity has been influenced by my commitment to fitness. Also, in my younger years—when the cars weren't as safe and there weren't as good of restraint systems in the car, and I hit a lot of concrete walls really hard—I certainly believe that it helped me avoid major injury in crashes by being in better condition. Being muscular and in condition helped a ton in a lot of those accidents for me. I have never had to miss a race.

The Home Stretch

Once you retire from racing, will you downshift from your training?
I will actually train harder, better, and smarter when I stop racing. I will be able to have more control over the days that I can train, and I will have better control over my rest. I still have to tailor my training around the racing. The optimum training split, for example, I can't do. I've raced three weekends in a row now, and I have to train Monday, Tuesday, Wednesday, and Thursday. I used to train on Fridays and then drive the racecar, but not anymore. I could get stronger if I wasn't getting beaten down and dehydrated in the racecar.
For now, I race on Sunday, and I'm in the gym at 7 am on Monday morning, ready to hit back and biceps. I always do back and bis the day after my race, because back is my strong suit. I can still do it 100 percent even when I'm dehydrated and run down. I couldn't go in and squat 200 pounds first thing Monday morning after racing 500 miles in the sweltering heat the day before.
What will you miss the most about the circuit when you do hang it up?
At the racetrack, there is a lighted score board that they put the car numbers on. Seeing my number go to the top of the score board ... there is no feeling like it. Nothing. And then driving into the garage and seeing the faces of my team, the guys who do all the work. The excitement and the enthusiasm—that's incredible. I hope to replace that with training those guys so they can go over the pit wall and be the fastest crews on pit row. That will be cool, too.

What's the secret to having a good pit crew?
Fitness. The pit crews are changing four tires and putting 19 gallons of gas in these cars in 12 seconds or less, and they all train like athletes, doing CrossFit and stuff. I'm spending more and more time with them because I relate to them. We're actually recruiting a lot of college athletes now and teaching them how to pit these cars. If you have never seen a pit stop you need to bring one up on the Internet and watch one of these things. It is absolutely amazing.

The Rick & Bubba Experience Live On US Sports Network! Presented By Walmart!
You can catch Rick and Bubba on some 70+ stations across the nation. Some stations carry it live in the mornings, some play the replay back in the afternoons, some play both! Some even play the replay on Saturdays and Sundays! New stations are being added all the time, so check out Rick and Bubba and take these big boyz with you wherever you go.  They'll always have the most up to date information.

Monday, February 17, 2020

Riley King - Lacrosse College Recruitment Video (Class of 2021) and Former Lacrosse Stud to Teen Amateur Bodybuilder Of The Week Presented on US Sports Net By Game Planner Pro

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A sophomore attacker, King scored her 100th career goal in just her second season in a game against Cor Jesu. Against the Chargers, King had six goals, one assist and four ground balls. She had eight goals and three assists in a 16-9 win over Parkway West and racked up six goals and one assist in a 19-9 win over Francis Howell. She is among the area scoring leaders with 86 points on 67 goals and 19 assists. King earned second-team all-conference honors last year as a freshman. She also is a standout field hockey player, finishing with among the area leaders with 18 goals last fall to earn honorable mention all-conference recognition.

Teen Amateur Of The Week: Using The Force!

How Did Your Fitness Journey Begin?
My muscle journey began when I heard about preseason training for lacrosse as a high school freshman. I touched the weights, saw massive growth, and quickly worked my way up past my age group. By the time sophomore year arrived, I was lifting with the senior class. I always associated with people who were stronger than me so I was motivated to work harder.
Senior year was when my attitude changed from lifting for strength to lifting for size. My mindset geared to bodybuilding and I blew up when my lifting strategies and regimen changed. Since then, I've been working to compete and be the best at what I do.

How Did Your Passion for Fitness Emerge?
It all started by lifting for the lacrosse team. When I saw results, I got deeper and deeper into the sport. It turned from being a hobby into the driving force of my life. It's the most challenging and rewarding activity I've ever done. I want to win Mr. Olympia. The only way to achieve that is to train harder than everyone else.
What/Who Motivated You to be a Fitness Guru?
My biggest motivation at first came from Arnold, Frank McGrath, and Kai Greene. Arnold owned the stage and couldn't be beat. His charisma and insight towards bodybuilding got the ball rolling for me. Frank and Kai live a simple lifestyle completely dedicated to their passion. They don't flaunt around like other big shots and are humble. They show their hard work through actions, not through a lavish lifestyle. Bodybuilding is truly their lifestyle and they live it every day.
Where Did You Go for Inspiration?
I always went to YouTube to get pumped for a workout. I made a playlist of the videos that motivated me most. If I start to second guess myself in the middle of a workout, I always have my training partner who makes me push through. Most of my inspiration comes from me, though. I'm using my talents that were gifted to me to better myself and be the best I can be.

What Are Your Future Fitness Plans?
I'm currently trying to figure out the logistics of the Arnold Amateur in March. I have yet to pick a show between now and then to compete in. Further down the line, I hope to compete for bigger titles like Mr. Olympia and inspire people to follow bodybuilding.
What Is the Most Important Fitness Tip?
Never give up and keep pushing through the tough times. Tons of people will put you down and say you won't achieve your goals. The only one who decides if your dreams become reality is you. Don't ever give up on your dreams.
Who Is Your Favorite Competitor?
Kai Greene's routines and attitude make bodybuilding a reality for me. His style is foreign that he catches everyone's attention onstage. His life is completely dedicated to bodybuilding and he pushes through the hardships. Frank McGrath's approach to bodybuilding is very similar because he makes it his life, not just his job. He has been through much pain and suffering and still pushes. Kai and Frank share a very similar mentality toward bodybuilding.
How Did Help You Reach Your Goals? helps me reach my goals by offering the best prices on supplements I need to fuel my body so I can be the best working machine possible.

Trending Sports News and Live Streams Featuring: Lebron James, Kawhi Leonard, and Chris Paul on the new All-Star format and Kobe Bryant celebrations Presented on US Sports Net By BBcom

Lebron James, Kawhi Leonard, and Chris Paul talk about the new NBA All-Star format, free throws and honoring Kobe Bryant all weekend.

Do This LA-Fave Workout In Honor Of LA-Bron James

Not everything an elite athlete like LeBron James does is appropriate for everyday lifters. But this one thing is! Hit it hard, and it might be all you need. So says the King!
Do This LA-Fave Workout In Honor Of LA-Bron James

We're not going to tell you to work out exactly like LeBron James. Sorry! Not happening. Why? Because he's a 6-foot-8, 250-pound freak of nature who has been training for decades to thrive in a very specific athletic environment, the NBA. You're…almost definitely not. And even if you are, you're still not LeBron James.
Plus, to be completely honest, most of the workout snippets that James has let out over the years don't look like anything you'd want to do anyway. Anyone up for kneeling on an exercise ball while waving a Bodyblade today? Didn't think so.
That said, there is one undeniably awesome, undeniably brutal component to James' training that is worth submitting yourself to. It's the VersaClimber, a machine that provides a full-body strength and conditioning challenge unlike just about anything out there. It's also been central to the seemingly ageless James' training since his third season in the league, as well as to the rest of his former team, the Cleveland Cavaliers.
"If I could only have one piece of equipment to train with for the rest of my life," James once told ESPN, "this would be it." He put it in even more intimate terms on Instagram: "Me and my girlfriend!! All I need. Versa Climber is her name."
This is one case where athletes and celebs agree. Even though the VersaClimber has been around since the early 1980s, it recently went viral as "Hollywood's new favorite workout," and has been cited as a fave by everyone from Jennifer Aniston to Lady Gaga. James has also been known to hop into classes at Rise Nation, a VersaClimber-focused gym in West Hollywood. Now that he's donning the purple and gold of the Lakers, don't be surprised to see VersaClimber obsession take over his new team like it did his old one.
So, what do you do with it? If you're new to the VersaClimber, just climb aboard and push and pull. It really only has one action, a piston-style cross-body approximation of climbing up the side of a mountain. Set the resistance relatively low, and try to survive this simple workout:
  • Versaclimber: Max distance in 23 minutes, for LeBron James' number.

"But I Don't Have One!"

So, what if your gym doesn't have a VersaClimber? That's a common problem, and it's the only reason it's not on our list of the 10 Best Cardio Machines.
If that's the case, try this:
1. Make sure your gym really doesn't have one. VersaClimbers are such a battle to train on that most of us are conditioned to ignore them, even if they're right in front of us. James' manager Maverick Carter noted this in the ESPN article, saying, "There was one in my building in Miami in the gym. Nobody used it for the whole five years I lived there, except for me. Like, people don't like to use it."
2. Find a blend of cardio activities that combine pushing, pulling, and epic cardio. For instance, you could do this:
  • Rowing machine: Max distance in 11.5 minutes
  • Stair stepper: Max distance in 11.5 minutes
No, it's not exact, but it'll make all the same parts of your body cry uncle. Now go sweat like the King!


Nick Collias

Nick Collias

Nick Collias is the Executive Editor at

Sunday, February 16, 2020

BBcom Featuring: Losing Strength On The Carnivore Diet | Mark Bell

Carnivore diet results, will I lose strength on the Carnivore Diet? Mark Bell answers one of the most common questions he gets ask about the Carnivore Diet. 
► Shop Mark Bell's Sling Shot and Accessories: 
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If you participated in my World Carnivore Month Challenge let me know in the comments below. 

 Cheers to some tomahawk and rib eye steaks! #CarnivoreChallenge 
 | Carnivore Diet | The Carnivore diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed. 

 The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants. If you want to learn more about "The Carnivore Diet' check out Shawn Baker's book, 'The Carnivore Diet," Shawn Baker’s Carnivore Diet is a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head. It breaks just about all the “rules” and delivers outstanding results. 

At its heart is a focus on simplicity rather than complexity, subtraction rather than addition, making this an incredibly effective diet that is also easy to follow. 

The Carnivore Diet reviews some of the supporting evolutionary, historical, and nutritional science that gives us clues as to why so many people are having great success with this meat-focused way of eating. It highlights dramatic real-world transformations experienced by people of all types. 

Common disease conditions that are often thought to be lifelong and progressive are often reversed on this diet, and in this book, Baker discusses some of the theory behind that phenomenon as well. It outlines a comprehensive strategy for incorporating the Carnivore Diet as a tool or a lifelong eating style, and Baker offers a thorough discussion of the most common misconceptions about this diet and the problems people have when transitioning to it.

The XFL Presented on US Sports Net by BBcom Featuring: L'Damian Washington burns EVERYONE for 6

L'Damian Washington puts on the afterburners and gets in for 6.

Football Strength and Conditioning From
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    Since different players obviously play different roles, and lineman should naturally be larger than running backs, for example, I will first discuss how to help your body be the best it can be if you're on the line.
  • Football Diaries: The Lineman Workout
    Over the past couple weeks I have discussed some important dietary considerations for lineman, or anyone who on the football squad who may be trying to gain weight. Of course diet is only half the battle; the other half is training...
  • What Is The Best Pre-Season Football Program?
    What is the best pre-season football program? Our winners today have put together some great information and workout splits as you begin preparing for the fall football season. Check it out and see if it works!
  • Speed Training For Football
    So many coaches and teams are speed training incorrectly. Football is all about speed, power and explosiveness. Here are some examples of speed training that will help your athletes.

Trending Sports News and Live Streams Featuring: 2020 NBA Dunk Contest Full Highlights and Strength Training – Sports Nutrition – Using Cheat Meals, Not Days, to Keep Your Cravings in Check

Every dunk and highlight from the 2020 NBA Dunk Contest between Derrick Jones Jr., Aaron Gordon, Dwight Howard and Pat Connaughton.

Strength Training – Sports Nutrition – Using Cheat Meals, Not Days, to Keep Your Cravings in Check

By: Raymond Toulany

I have found when corresponding with many gym goers and fitness enthusiasts, that there is a massive disconnect in what they say and practice depending on the day of the week

These are people who train hard, eat right and do all things they’re supposed to do to the point that they’re on auto pilot, soaring towards their goal. Then, something strange happens. One day, usually on the weekend, all of these habits seem to walk to the back of the plane, kick open the emergency exit door, and jump out without a second thought.

The specific day I’m talking about is better known as their "cheat day."

Why do people do this?

Because many magazine, writers, and even experts, tell us that it’s ok to have a complete snack attack one day of the week. There is no mention of whether or not it will cause a lasting effect on the progress that you worked so hard for

The idea of eating a whole days worth of junk food is very attractive to many people. Many complain about having to eat 5 or 6 healthy meals a day, but on cheat day you’d be hard-pressed to catch them without food in their mouth.

The reality is that cheat days, also known as stuffing your face with garbage one day of the week, is a great way to get fat. The following will make what I’m saying very clear.

Many junk foods contain a ridiculous amount of calories. One Burger King Double Whopper with cheese has 1020cal, and Boston Pizza’s Spicy Italian Penne has 1350 calories! For every 21 Doritos chips you’ll be receiving about 250 calories. If you think you can get away with "healthy choices" think again, The Thai Chicken salad at Boston Pizza will only set you back an even 1000 calories.

Let’s take a look at the "Activity cost" of these extra calories.

A 200 pound person has to run at 5.2 miles per hour for 2 straight hours to burn up 1473 calories! Cycling at 5.5 mph would take him 4 hours to burn up 1396 calories. Get ready for this, that same person would need 5 hours of walking at 2mph to burn those calories up. 5 hours!! That’s like one weeks worth of walking on the treadmill for eating one of meals mentioned above!

If, depending on your weight, it requires 5 hours of walking to burn off an excess 1400 calories, and one of the meals above easily provides over 1000 calories, what do you think would happen if you had an entire day’s worth of eating junk food? What would happen is you’d need to spend the next few weeks burning up the calories from your food fest just to get back to where you were before the Food Fest.

If you have a cheat day every week, and some do this over the weekend, as in two days of unbridled mastication, you would never be able to burn up the excess calories. You would start each week so far behind the ball that there wouldn’t be a snowball’s chance in hell of catching up.

People in this situation eventually give up and stop training. They say "that training stuff doesn’t work. I did everything I was supposed to, I even tried working out everyday, and I still put on weight!" They may even believe that it’s their genes,"it runs in the family," or "I’m supposed to be weak or fat. "
Vertical Jump Affiliate program

Looking at the amount of time you need to spend exercising and you can easily see how a day filled with meals like this will totally nullify the progress you made the week before. Knowing all of this makes it hard to believe that some so called experts recommend "taking the weekend off." Good advice if you’re looking to make your belt useless and would prefer suspenders.

Don’t let this scare you. You can still eat the foods you love, and even eat some foods that are high in calories once in a while.

The whole idea of eating some "junk food" to keep your cravings in check is another good idea gone bad. The whole point is if junk foods were a regular part of your diet in the past, simply cutting them out wholesale can cause some to have uncontrollable cravings. If these cravings aren’t attended to, they’ll eventually cause the person to go into a blind eating frenzy, only to come to days later with an ice cream bucket over their head and mounds of empty food packaging everywhere – or something similar. All joking aside, there is some merit to this. However, the point is to keep cravings under control while you gradually minimize junk from your diet

The good thing is if you’re trying to trim up and burn fat off your body, an occasional day that has you eating a little more calories than usual will trick your metabolism into burning faster. It helps minimize the chance of your metabolism adapting to your lower caloric intake, which means continued fat loss. However, let me say it again, over do it and you start to plump up. I believe if you’re going to eat calorie dense foods like this, you should keep it to a, as in one to a max of two, cheat meals a week.

The idea is not to over indulge in all the crap food that is offered today, and instead to start getting used to living healthy and adopting a full time nutritional plan into your diet.

Just because it’s called a cheat meal, it doesn’t mean you automatically stop using your head. You can minimize the "caloric impact" by splitting the meal up into a quarter serving of your favorite "healthy food," and the rest of your dish made up of your favorite "cheat meal."

This also works for switching the "staples" in your diet. You can go from a fattier and unhealthier type of hamburger, like medium ground beef, and slowly mix it with extra lean ground beef until you’re eating only extra lean.

You can mix your salad dressing with healthier olive oil bit by bit until you’re only using olive oil.

You can also start adding vegetables to your eggs, essentially making an omelet, by adding a few pieces of whatever veggies you want, until you get the desired serving amount. As time goes by you can slowly increase the ratio of healthy to junky, and before you know it you’ll be eating less and less junk.

Don’t limit yourself by thinking you need to keep eating junk foods to stay sane, it’s a load of bull. Your taste buds will eventually adapt to the new foods and dishes you eat, and the truth is you’ll eventually start to crave the healthier foods, especially when you feel the difference they make, inside and outside the gym.

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Also, if you currently don’t eat much junk food that’s great. You don’t have to eat junk food if you’ve never ate it or cared for it to stay on track nutrition wise. As a matter of fact, the longer you eat a certain type of food the more and more your taste buds will become used to it, regardless of whether or not it’s junk food or health food.

Eating Time!

Remember it’s "Cheat Meal", not "Cheat Day"- Limit indulgences to once or twice per week max.

Slowly reduce, and preferably eliminate, processed foods If your current diet is loaded with unhealthy foods, don’t try to eliminate them all at one time. Gradually phase out the junk foods with healthier choices by using the mixing method mentioned above.

Junk foods aren’t limited to unhealthy processed foods, fried foods, candy etc. One of the keys to a healthy nutrition plan is balance. Over consumption of any of the three macro nutrients results in an unbalanced meal. Olive oil is great for you when used appropriately; using a cupful at a time, not so healthy. Same thing goes for most "healthy" foods. Keep to a healthy amount and eat balanced meals.

Ray Toulany is the author of The BodyDesign Nutritional System, which is a proven step by step method for creating a customized and complete nutrition plan that supports your training goals.