Still catching up with Mark Sisson, with 80 posts to go. I can't bear to just dump it; he's got so much good info. So, there might be a highlight or two. Like this one on "vices." On the consumption of lots of fat:
Don’t you love the look on peoples’ faces when you say that?
I do, and it's quite often. People I haven't seen in a while are now always commenting on "all the weight I've lost." I clarify: it's not weight that's important. What's important is that I have shed 50 pounds of fat and gained 20 pounds of lean muscle. I'm now benching 205, and that's after a 10-rep warm up at 135, then 5 reps at 185. When I began, I could not do 10 reps at 135. I weigh 30+ pounds less, yet am more than twice as strong as before. I used to be "big," and man could I get a good pump going in the gym. Fooling myself. I had ribeye steaks for muscles, i.e., much of the "big" was simply visceral fat. Now, my muscles are actually quite smaller in many instances, yet rock solid and very strong.
But yea, I love telling people my "secret." First and foremost, lots of fat — saturated fat (lard, butter, coconut oil, ghee, red palm oil, olive oil). Why? Because if you want a lean body, you've got to cut the carbs. But you've got to get the calories somewhere and it's pretty difficult to get them from ingesting more protein. Sugar (carbs) drives insulin; insulin drives fat storage. Eat a pound of fat or a loaf of bread, and the bread is what you're going to store as fat. This is solid fact. Also, fat calories are efficient in terms of volume. Makes everything taste way better, and there's more than twice as many cals per gram as for protein or carbs (9 vs. 4). I get about 60% of my calories from highly saturated fat.
Second is the working out, and I now challenge people to guess how much time I spend at the gym. Hours per week, they think. Nope; one hour, never, ever more, and that's in two session per week. Every few months I'll take a week off.
Next is the fasting. I'm now doing much more intermittent fasting than before. It can be no times per week, or three or even four days, but in that case it's usually 16-18 hour fasts. And, almost everyday I go at least 12 hours from my last intake at night to my first intake of the next day. I always, always work out in some degree of fast, i.e., not having eaten in at least 12 hours.
It's pretty clear that at the gym I go to, nobody has the results I have, so fast, and so unique in terms of upper-body leanness; particularly arms, upper back, and shoulders (belly has a ways to go). Word is getting around, my trainer has been telling other trainers what I do; and now they all know my name, I don't know theirs in most cases, and they're asking me what I'm doing. Everyone is most blown away by the working out fasted, and that I never eat post-workout for at least two hours, and it's often more. I some cases, it's an overnight fast, morning workout, and then nothing until dinner.
For most people, it just doesn't compute. Then I tell them my lipid panel and it's utter blank-out. The other day was the funniest, though. I was at the pub going over the same story with someone I've know for a reasonably long time. He's pretty fat, bordering on obese, and when I told him about the fasting, he told me that was "very bad" for my metabolism, and that he's a certified nutritionist. Uh, OK…