Listen Up!

My taste in electronica has slowly but surely been refining itself over the past year or so (thank god!).  Here's a few tracks with that delicious complexity and haunting quality that I'm currently craving.

Snap Out of It

After bailing on the Nevada State back in May, my interest in bodybuilding and blogging has been waning.  A few days ago, I fielded some advice from a few different friends and colleagues, some of whom also train or bodybuild.  Some suggested to let it go and pick it up again when it felt right.  One suggested to get myself into the gym more often to avoid the habit of laziness.  Another suggested shorter workouts.  But it was my training partner (of course) who needled me into the proper perspective:

After patiently listening to me complain about being fat and gross and generally un-motivated, he suggested to simply eat less and stop working out.  His point was this: Exercise isn't necessary if you want to be in decent shape; you can diet your way to skinny if you want to.  This was the wake-up call I needed.  It made me realize that I didn't want to be in "decent shape," or "skinny," I wanted to be in excellent shape--I wanted to be a shining example of human power, strength, and dedication.  

I still wanted to be a bodybuilder.   

And there it was.

I've said this before, standing on the other side of the equation, but it holds equally true on this end: You either want to do something or you don't--there's not a lot of gray area in between.  For me, this simply meant abandoning my excuses and doing the hard work necessary to get where I wanted to go.  And let me just say, it's amazing the improvements you can make in just a week when you stick to it.   

Homeless?

In the midst of falling off the wagon, bailing on my original competition plans, and trying to get my shit together again, I've also switched gyms.  There's so much to love about my new "home" and I can't wait to shoot some sweet-ass videos there!  Here are a few things to look for in a gym if you're in the market.

The Healthy Bodybuilder

Want to know where I learned everything I know about bodybuilding?  From the guy who literally wrote the book on the subject!  My training partner just finished writing The Healthy Bodybuilder, and you can find a sneak peek here.  I read the book several times during the proof-reading phase and it is chock-full of very valuable knowledge.

Bodybuilding v. Physique

Female bodybuilding has long been an issue of contention within the bodybuilding community.  Public opinion has varied throughout the years, but in general, it's kind of a niche market.  Female bodybuilding peaked in popularity in the late 80's, and since then, division after division has been introduced in an effort to get us to tone it down and try something else.  So far, none of these new additions have worked.  At all.  Female bodybuilders are bigger, harder, and more determined than ever--but that shit doesn't put asses in the seats now does it?  The recent introduction of the Physique division is the latest attempt to shoehorn muscle girls into something smaller and more "appropriate."  Here's a breakdown of the two divisions and the drama that surrounds them.

Flu Season

Well, it's flu season around here, and that means more and more people sniffling through their workouts at the gym.  Here's a few reasons why "working through it" isn't the best idea you've ever had.

Happy Birthday!

I can't believe it's already been a whole year since my first post on FM and my first appearance on YouTube!  And what a year it's been.  I'm working on my FIFTH year of bodybuilding--whew!  That's a lot of blood, sweat, tears, and short shorts.  The coming year has a lot of excitement in store as well.  FM has been a great outlet for everything I've picked up over the years, but I originally started this blog to share the contest preparation experience.  The next few months are going to be pretty intense, and I'm super excited to share it with you guys.  Get ready for more pictures, better videos, and an unlimited supply of new things to learn and share.  It's going to be a wild ride, so buckle up!

I'd like to thank everyone who has contributed to this project over the past year.  Big thanks to Jordan Cronin who put me in a video of his once upon a time, and gave me no choice but to jump right in and stop procrastinating.  I'd probably still be hemming and hawing about it if it weren't for that final push--thanks man!  I'd also like to thank the music producers who have let me use their work in my videos.  You guys have given me SO many amazing workouts, srsly :)  Thank you, thank you, thank you Grant, Kevin, Jeff, and Matt!  And finally, thanks to anyone and everyone who has read, skimmed, followed, subscribed,  commented on, or even been aware of this project.  I know bodybuilding isn't for everyone, and I know female bodybuilding really isn't for everyone, so.. Thanks!

Press Play

I love the gym!  Why?  Because it's a great excuse to zone out to some excessively loud music!  Here's what I've been mainlining lately: a few throwbacks, some old stand-by's, and some new finds from Pandora.

This N' That

This song is definitely about getting huge, just listen to the lyrics!

A custom print I did just the other day...

And my new chest training video!

I never get sick of that mix I keep using ;)

See how my shoulders are a bit uneven on crossovers though?  That's why filming yourself has more than just the obvious narcissistic uses.

Summer Ennui, Intensity Update and Fresh Motivation for Fall

Alright, so I haven't posted in about a month... I refuse to apologize though, because a blog is about self-expression and if you don't have anything to express, there's no reason to go through the motions.  Besides, YouTubing and blogging are both very time-consuming and summer is a busy time for me with full-time work and whatnot.  But fall is here and that means more time to edit videos, write posts, and re-dedicate myself to bodybuilding.

I am looking for suggestions for post topics though.  I feel like I've covered SO much: nutrition, pre-workout supplements, protein concerns, intensity, frequency, split organization.... What do you want to know that I haven't covered yet?  Comment below!

Next topic: I am changing my intensity and frequency (if you remember, they necessarily limit one another) to an even stricter HIT approach--this has been going on for a few weeks now.  I've dropped the second "light" workout, and I am using more "past failure" techniques such as drop-sets, partials, etcetera during my single heavy workout.  I've also changed my split slightly: I will now be training anterior and side deltoids with chest, and triceps and biceps together.  I am also training arms after back day, rather than before.  So now my split looks like this: Hamstrings, Chest and Shoulders, Quads, Off, Back, Arms, Off.  Days off are variable and I take them whenever, sometimes more often, sometimes less often.

And another thing:  My training partner and I both got sick a few weeks ago and I dropped another 5 pounds or so.  I am now a full 8 pounds lighter than I was on-stage at my last contest--depressing!  BUT, muscularity is an optical illusion as we all know, and getting back into the groove with a weakened body helped my re-assess my training techniques and ultimately helped me improve my form and isolation quite a bit on every body part as well.  And I'm more focused on a lean starting point for February anyways, since I plan to grow into my show quite a bit.

Lastly, there is a chest training video and some other random video clips in the works, so stay tuned!

Benchmark II

Finally got a video shot!

I've lost two pounds since the last one.  Although to be fair, my weight has fluctuated a bit in between--I've been between 153 and 156--not sure what that means since it kinda looks like I'm getting bigger.  Oh well, whatever it is seems to be working!

Drink Your Protein-Infused Cocoa, Peter!

As you might expect, all calories are not created equal--it really does matter which of your favorite neverfoods you're eating--yams, mamee apples, banana squash?  In the same way, protein is not protein "no matter where it comes from."  The "trace" proteins in starches, nuts and dairy are not exactly the same as the proteins from chicken, eggs, beef, pork, and seafood.  While avoiding these proteins is not necessary, or even advisable, it should still be noted that they are not direct substitutes for "real" protein. So while some attention to detail is necessary in ensuring that inordinate amounts of trace proteins are not consumed, thereby altering the total daily intake value, trace proteins can still be a balancing force in the diet and help maintain a positive nitrogen balance, when not relied on for protein alone.

Summer Pitfalls

Watch out for these!

1.  The Couple's Slide

You've been training almost every day for an hour or more for the past few months, and not only are you finally seeing some improvement, you met someone too!  Of course you want to spend all your free time with them, and what's one missed workout anyways?  You guys are going out to dinner together all the time too, mostly because you don't live together and it's fun.  Suddenly you're 6 months into the relationship and your boyfriend is starting to comment on your muffin top.  What happened?  It's called the couple's slide, and it is the most prevalent form of "growing together."  It's a form of laziness and affection--but don't be fooled!  It takes a lot of work and thickening of the skin to become training partners, but even just going to the gym together to train separately is better than sitting on the couch cuddling.  Why?  Because you can do that later when the gym is closed!

2.  Complacency

You're a few weeks into your summer diet and it's going really well.  So well in fact, that you're considering easing up on yourself a little.  A few weeks later you haven't made any progress, but at least you're holding steady, right?  Wrong.  Keep going!  Know why there are so few ripped people wandering around the beach?  Because it's a fucking pain in the ass to do, that's why.  This goes for intensity level too.  Don't forget that intensity level should always be re-evaluated--like all values.  

3.  Grading on a Curve

Never compare your progress to others'.  Not only does constant self-evaluation lead to inaccurate perceptions of reality, it also causes a relaxing of standards.  It's not enough to look good "compared to the average person," because let's face it, the average person is a physical train wreck.  Why not be an example of human perfection instead?  Besides, you know that B+ was only a B+ because even the smart kids got their face pwned. 

4.  Peer Pressure

It may sound cheesy, but how many of you haven't had junk food pushed on you by friends or coworkers?  We've all heard it: "Oh come one, you're not going to get fat from just a little bit!" or "Are you sure you can't have any?" or "Wow, you're really neurotic about your food, aren't you?"  Being comfortable with non-participation is important in many aspects of social interaction, but when it comes to diet, training, and other lifestyle choices, it's imperative.  Sticking to your guns isn't hard once you and everyone around you gets used to you refusing the food they offer: they know it's not personal, and most of the time, they will respect you for it.  But really, who cares either way?  There is no one more valuable to you than you!  

MCA

This really sucks! 

The Beastie Boys are a legendary group; all their work is fucking solid (musically, lyrically, colloquially), and their body of work is impressive to say the least.  Their final (?) album, Hot Sauce Committee Part Two, is magical.  With the tragically untimely death of Adam Yauch, a great artist is lost forever.

www.beastieboys.com

Femme Muscle Apparel

So, for a couple years now I've been making all my own workout shirts.  Regular shirts fit me so terribly that I don't end up wearing them, "wicking" fabrics chafe like a bitch, and "real" t-backs are virtually non-existent for females ("racerbacks" are so high-cut these days that it's impossible to wear them if you're built).  Ultimately I gave up on the mainstream market and decided to get good at making that shit myself.  Being a little bit on the sassy side, and also having some experience with "screen printing," I thought the next logical conclusion would be to put cool stuff on the front too.  I use the term "screen printing" pretty loosely: I'm not using a screen or a machine of any kind.  More like a piece of paper, an Xacto knife and fabric paint.  I'm not sure if people know I make my own shirts; maybe you can tell they're homemade, maybe not.  Either way and long-story short, I've made some for friends and now I'm accepting orders from the general public as well!  Tell yo friends!  

eCrater was not my first choice as far as online marketplaces go, but Etsy charges per listing per month and not knowing what my order traffic was going to be like, it seemed prudent to go with the one that was free.  So for now, you can get FM schwag here.

Here are a few of my fave prints that I've done.

Never Do It!

There's "lack of ettiquette," and then there's the casually rude things people do out of ignorance.  Here are a few dick moves to avoid.

We're All Just Animals Anyway

Something very near and dear to me is proper animal husbandry.  I have a super special little girl, Penelope, who I am lucky enough to be taking care of, and she has taught me about proper doggie care and proper doggie love.  Here are some of Penelope's tips for happy, long-lived pets (I use the word dog throughout simply because that is my reference point, this post obviously applies to most sentient species).

1.  Understand the Value of Life (Don't Be a Speciesist)

The most pervasive attitude towards animals is that they are "just animals."  Without getting too far into why I think this is the case, let's just say that an incorrect assumption about human superiority is the root of the problem.  When you remove the "specialness" of human life, you are forced to appreciate ALL life.  Dogs are not worth less than humans because they are dogs--there is nothing inherently less valuable about a life-form that cannot articulate itself, is there?  A dog is just like a human with arrested development--they're both a little retarded in their communication and their habits and their myopia, but they still have worth as individuals.    You have to help your dog and your mentally disabled uncle go to the bathroom and neither devalues the individual you're helping.  Now let me just say there are dumb dogs the same way there are dumb humans--but the intelligent, complex individuals are still out there in either species, and those individuals impart value to the rest.

2.  Understand the Finality of Life (Don't Be An Idiot)

A crucial part of properly valuing life is understanding that you only get one.  The finality and certainty of death impart even more meaning onto our time and this carries over to our pets.  Pets are burdened with even shorter lives than ours, especially dogs.  Dogs have it really rough.  Did you know that ducks can average 20 years?  Wtf ducks?  When your life is closing in on 5 times the length of your companion, it is your responsibility to make their lives as special as possible.  What possible excuse could you have?  You have five times more time on this earth than they do; there is nothing you don't have time to do for them.  

3.  New Traditions (Play Every Day)

Dogs love traditions, especially traditions they share with you.  Creating new adventures and revisiting old ones is one of the easiest ways to bring your pet joy.  Engage with your pet during these activities: talk with them, play with them--don't just take them for a walk, tell them about the walk, get them excited, make it fun, experience it together.  The shared experience is often more important to them than the activity itself and you will both get more out of it when you engage with your friend.

4.  Proper Food (Healthy Dogs Live Longer)

This is so important, but unless you understand the parts of your pet that you can only take care of emotionally and psychologically, the parts you can take care of physically won't mean much to you either--because it's still just a dog, right?  And if you're one of those people who loves their dog but feeds them shitty dogfood anyway, you fall into this category too, because somewhere deep down, you still feel like they don't matter quite as much.  When you decide to snap out of it, the first thing you should do is eliminate corn and grain products from your pet's normal food.  This means stop feeding him or her Purina, Beneful, and all those other poisons--even that shit they sell at Costco.  "Salmon meal," "chicken meal," "corn meal," "rye flour," "corn syrup"--these are things your dog food should not include.  The first ingredients, or dare I say, all the ingredients? should be whole food ingredients.  Your dog should be on an almost all-protein diet.  Check out Orijen and Evo--they both have full lines of cat and dog food that are acceptable sustenance.  There are also raw food diet suppliers such as Meg's Meats in Truckee.  Don't be that person crying about their dog going blind and lame when you could have prevented it (the corn does this as is shuts the kidneys down).    

5.  Proper Exercise (Don't Over or Under-Do It)

Imagine if your dog didn't have to live inside with you: he or she would be running around all day doing survival stuff.  So obviously you should give your pet some kind of exercise each day.  For us, because Penelope loves frisbee or tennis ball fetch, it's super easy to work her out and give her something she loves. I know a lot of you probably hike with your pets so I specifically wanted to pass along some wisdom we received from our vet recently: shorter, more intense bouts of activity, i.e. 20 minutes of running or fetch, are less wear and tear on the dog's joints than long, low intensity exercise, i.e. hours of hiking or walking.  If your pet is having trouble walking the next day or has significant, or even insignificant chronic soreness, you are overworking him or her and causing permanent joint damage and recovery problems.  I know it seems counterintuitive to not take a dog for a long hike, but dogs are not developed (muscularly) the way they would have been if they were living in the wild, therefore, their systems cannot handle what would have, in that case, been commonplace for them (hours of running/walking/trotting).  If you are an avid hiker or backcountry skier, please consider your pet's longevity and long-term joint health before taking them out for three hours of postholing in crusty snow (JP I'm looking at you!).  On that note, during the winter, running in deep snow and/or snow that is frozen on top is extremely detrimental to your dog's knees and ankles and can hasten the onset of chronic arthritis.  It can also cause flattening and scarring of the patellas--which results in chronic pain and difficulty for your pet, and eventually surgery.  Ward your pet's bodies the same way you would your own, and understand that like a small child, they cannot withstand the torment you can.  Watch out for downhill running, i.e. down to the beach or the bottom of the mountain; uneven surfaces and obstacles, i.e. crusty melted snow or rocky shorelines; and overworking.

6. Avoid Neutering and Spaying (Don't Mess With Stuff You Don't Understand)

Just like humans, dogs' endocrine systems are a delicate balance of biological signals, and removing an entire component is extremely detrimental to their both their health and mental well-being.  A lot of people spay or neuter because it "calms the animal down"--so would chopping of one of their legs, but we don't run around doing that now, do we?  It would be another matter entirely if it were vasectomy instead of castration, or tubal ligation instead of radical hysterectomy, but removal of the sex organ in its entirety results in a cascade of internal effects that are terrible for your pet!  Lethargy, weight-gain, and depression are all commonplace with neutering and spaying and the long term biological effects of not allowing the dog to fully develop are also tragic.

The most important thing is to love each other and have fun!  

Doga!

It's hard work being Penelope

Twice a year, toys become puppies and get
carried everywhere, even into her chair

Penelope and her possible future boyfriend Fallon (with the collar)

So happy!

Blueprints: Summer 2012

Starting in mid April or early May I'm changing everything up!  Time to hit 170 and get peeled :)  Here's my plan:

Up the intensity:

Remember that post I did about doing one crazy thing in each workout?  Well, turns out that doing that one thing doesn't work very well with my twice a week training style LOL.  So in a few weeks (like seven or eight), I'm going to drop the second workout, go back to a stricter HIT approach, and add the crazy stuff.  Since I will be training each bodypart only once per week, I will be able to apply progressive resistance more effectively and increase my poundages more frequently as well (hopefully).

Up the calories:

In order to increase my intensity as described above, I'm going to have to increase my caloric intake too.  I'm pretty much on cruise control right now and because I've been making improvements, I am going to stick with my current intake for another 7-8 weeks in order to drop a little more bodyfat before I start trying to grow again.  When I do start "bulking," my first move will be adding a few grams of protein and maybe 5 grams of fat to each meal.  As I've said many times, fat is more conducive to growth and fat burning than carbohydrates.  In my personal experience, adding carbs in the off season almost always results in unwanted fat gain.  Personally, the growth associated with massive carb overdose is not worth the fat gain that comes with it--you end up losing a lot of that "bonus" mass when you are forced to diet away the "bonus" fat.

Start doing aerobics:
I know what you're thinking: Jazzercise in neon spandex leotards and scrunch socks--I wish!  Unfortunately I'll probably just be grinding out 20 minutes on the elliptical machine or 20 minutes of jogging after work--dressed normally :(  Because of the simultaneous increase in calories, I should be able to do cardio without negative growth effects.  On the contrary, evidence showing cardiovascular exercise to be a significant influence on skeletal muscle growth is certainly out there.  The cardio should also help keep me it tight while I "bulk."

Start looking at comps:
The future of female bodybuilding is in no way secure.  Unfortunately, because of the general public's perception of female muscularity, new categories have been repeatedly introduced in attempts to feminize and "tone down" bodybuilding and more recently, replace it.  Don't get me started on figure and bikini :/  At any rate, female bodybuilding might not exist anymore by the time I want to compete again--at least not at the smaller events.  My perfect plan was to compete at the Nevada State in Reno in early June and continue my prep for another 8 weeks and compete at the USA National competition in Las Vegas in late July.  The Nevada State did not offer female bodybuilding this year, so I may have to find another qualifier.  But the general plan is still to hit a national stage in 2013.

Benchmark pics coming soon!

One of the dumbest things ever

This woman...

sharing her prize money with this woman.

WTF

And just FYI, the prizes for male bodybuilding are not split between the different categories: the male bodybuilding winner takes home the full $200K.

Big is NOT Beautiful

This post might make you think I have a superiority complex about being in good shape.  I do.  I hella do.

The culture of acceptance being created around obesity absolutely disgusts me.  I can't believe that we are, as a civilization, supporting people being fat.  In the real world, these people would never survive.  The choice would be to get healthy or get buried--literally.  Fatties would get hunted down by predators because they are too slow; they would be more likely to die from disease and illness because their immune systems are suppressed; they would be ostracized from their communities for taking more than their share of the hunt and not contributing enough to the welfare of the group.  I'm sick of hearing "big is beautiful, or "I'm a real woman,"  or "it's what's on the inside that counts."  Well, whatever's on the inside has a serious flaw too if you think that being a walking diabetes brochure is acceptable behavior.  Why are people so polite to fatties? My health insurance premiums are being affected by the burden of life-extending care for these lazy a-holes (who should be allowed to choke themselves with their neck fat in peace).  I should at least get to heckle them with rotten fruit and lettuce.  Bring back the stocks!