Kaplifestyle

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Open Thread: Week 22

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Diving right in.

Mike:

Kap, best time to workout for me due to family job etc is in the early am and have been doing it for years. Since you have tried it on occasion how do you “wake up” nutrition wise to have a good workout? Not much time if you have to make work out at 8 to make a full breakfast. quick coffee and fruit?

Mike,

I’m typing and smiling, so try not to be sensitive.

If you’re looking for sympathy about having to get up early to make breakfast, you’ve come to the wrong man. There is no chance you’re going to get me to let you off the hook with that nonsense. If time is the issue, get your ass out of bed 15 minutes earlier, sauté some shredded butternut squash, then scramble with three eggs and booya, you’ve got a delectable, quick, well-balanced breakfast. Or, sure, quick coffee and fruit (rolls eyes).

Hollie:

I went to the doctor, and she told me to lose weight it’s 80% diet 20% exercise. I would love to know your opinion on this theory.

HH,

You know my take on scales, right? Anyhow, if weight is still your focus, there is no exact percentage of energy allocated to exercise and diet that is universal. However, if you ingest more calories than you burn, you will have difficulty losing pounds. In essence, you’ll have to burn more or eat less. From authoritynutrition.com:

If we take in more energy (calories) than we expend, we gain weight. If we expend more energy than we take in, we lose weight. This is an unbreakable law of physics and isn’t even debatable.

All of that said, do you think it makes sense to try to break things down into percentages and count calories or is it more prudent for you to select healthy foods and be consistent with an exercise program of any kind? I’ll present you with this challenge: Eat only animal flesh, fruit and veggies with zero processed foods while exercising regularly. I bet the farm you’ll achieve your goals while becoming a healthier individual.

Good luck,

Kap

What is on your mind?

  • Charles

    Hey Kap,
    Is there any training tools you like to use? Ever heard of the “Training Mask”/ thoughts, opinion?

    Big fan of your blog!
    -Charles

  • bill

    I’ve found a healthy way to evaluate you food is to consider how much nutrition are you receiving in relation to how many calories your taking in-pretty much a slam dunk that the high nutrition foods have very few calories. There’s a reason why they call it junk food! I was the world’s pickiest eater-loved the junk, hated the veggies. I’m here to testify I am re-educating my taste buds, and I never thought that was possible. Not only do I like the good stuff a lot more, but it’s almost exciting when I think about all the great nutrition with few calories. The pounds are really starting to melt off too.

  • Hollie Hamilton

    Challenge accepted and embraced. When my doc said that I just thought it was BS. I’ve really embraced what you are teaching. I’ve haven’t gotten sick since October, this is from being sick every month. My blood work is phenomenal. I will start a full exercise program after I recover from my knee surgery, but that being said I’m not just lying around on my ass either, I’m doing what I can to stay active. So thanks for the blog.

  • Matt Cameron

    Hey Kap,

    Do you have any advice on pushing through plateaus? I started doing your 5×5 program about four months ago and in the first three I added 70 lbs to my squat, then zero in the last month.

    Thanks,

    Matt

  • Sean

    Hey Kap,

    As an athlete, I’m curious to what you think of working out the posterior chain muscles in relation to the anterior chain muscles. My school’s athletic trainer has told me to perform two pulling exercises for every pushing exercise for a more balanced structure. I have also read various articles that say similar things, and that you should put more emphasis on the posterior chain than the anterior chain, as in something like a 2:1 ratio. Just want to know what your thoughts are on this subject.

    Thanks,

    Sean

  • Eric Gagnon

    Kap hope all is well man! I used to want to just be big an ripped. As I get older I’ll be 36 in August I decided I want to go for the fitness model look because it would be a better fit. Do you design diets and workout plans to help people achieve that goal? If not what advice would you suggest to make that goal happen. Thanks man!!

  • Justin Smith

    Hey Kap,

    Don’t want to come off as “cheesy” but what are your thoughts on cottage cheese and yogurts as good smoothie protein (as opposed to the powders)? Are these types of dairy products too processed?

    Thanks, Justin

  • Chris

    Regarding Mike’s issue about not having time to prepare breakfast:
    My career requires me to work 80 hour weeks on occasion. I refuse to give in and look for convenience over health. I find one free hour to prepare 5 days worth of hard boiled eggs, grind a cups worth of coffee the night before and have plenty of washed fruit and nut butter on hand. This way I can eat on the run without giving up my routine of a full breakfast even when extremely busy.

  • Stu

    Kap, on your sprinting days, what’s your typical routine? How much rest time between reps too? Thanks! Stu

  • Eoin Gallagher

    Hey Kap,

    What are your thoughts on smoked, pickled and canned meats, especially oily fish, as healthy lunch & breakfast options?

    Thanks,

    Eoin