petefox’s Sick Purpose!

Ok, so I don’t look my age.. Many of you on this board who train and eat right over the age of 35 don’t look your age, either.. As we age, we look at goals and training plans/nutritional means totally different than we did in our 20’s.. I’m 33yrs old, I’ve done way too much to my body by means of physical limit-pushing.. I don’t want to be that old guy in the gym tellin’ the young bucks how it was, while creepily standing around naked in the lockerroom..

I must be good to my joints, and CNS!

I did abit of MMA and independent wrestling back in ‘99 thru 2002, pretty much all in the same weekend.. So yes, I’d elbow drop a friend thru a table one night, then grapple and chocke out another either that same day or the night after.. Then competitive bodybuilding got me drunk and had its way with me.. Low carb diet+mma+top rope diving= burnout real fast! I wish I could say that bodybuilding was a good fit, everyone swore I’d make a killing with my "genetics", yet after every show I feel like killing someone, and it ain’t the low-sugar talking.. On top of that, landing on surfaces in a violent way (slammed in a mma match, or landing on a ladder during a ladder match) has done some damage to nerves in my upper neck and mid-back.. Look closely at my left lat, it was always symmetrical with my right until maybe 2003..

My plan of Attack!

I’ve been tweaking my training and eating plan for awhile now, and after my "what-the-hell" attempt at competing in spring 2007, I felt it was time to walk away for good.. Now, I don’t have to hear from guys who won one show in their whole "career" like they’re pro-makers, or the fat slobs who think it’s  kinda gay (it’s not, I’ve made sure) to pose on stage in grape smugglers.. Instead, I hear from the frat hippsters who wanna be hyooge, or the girls who think guys like Usher are big.. Ok, I just puked in my mouth alittle..

The Plan!

1. Weight training 2x weekly with 40mins cardio
2. Modified “300″ style bodyweight routine 2x weekly (this is kinda cardio built in)
3. Modified Velocity Diet (4 shakes with 3 protein/veggie meals)

So far, my waist is back down to 31", and I’m back up to 203lbs.. Still got some chub on the abs, once that’s gone I’ll post more pics of me comin’ out the shower! (Guys, that was warning.. Don’t hate if you see ‘em, you meant to look, it’s ok..)

Anyone who knows me from back in 2000 knows I’ve had issues with depression every so often.. Not to the point where I needed drugs/therapy/straight jackets, but I’d shut-down and try to avoid the world as best as possible.. It sucked! I didn’t lift, talk to anyone, or even get out of bed.. I was a mess… Until Now!!

I’ve been drawing alot, simple sketches of different forms and figures, mostly female forms.. No idea why, but whenever I pick up a pencil I draw a hottie.. The "women" I tend to draw are usually fit, in either natural poses (I have one sitting on a sofa with a notebook PC on her lap), or in artistic poses (leaning against things, one I drew doing yoga positions)..

I have quite  a following so far, friends always ask me about my artwork and where I get the ideas to draw from.. I seriously do not have a clue, I visualize the position first (I sketched a photo of a short-haired girl in the fetal position on a bed), then I add in whatever else to complete the image.. The "women" are dressed, either in athletic attire,  lingerie , or a nice dress.. I’m not a complete perv, at least not on paper..

So, this is my new found therapeutic release.. I probably draw alot of physically fit women because of the level of hottness on this website, that is a possibility!

Sometimes I hate writing events in a story format, so I’ll just write the points as I find important!

• All you can eat at the FeedStore was way too much fun! The meat was fallin’ off the ribs..
• Too many Patriots fans were on my flight into DFW, they can be as bad as Red Sox fans because they’re usually one in the same..
• There are way too many hot women in Texas, Mrs. Fox would’ve kicked my ass for droolin’ if she wasn’t doing the same..
• Sweet potato pancakes at Biscuit’s set the morning off lovely!
• The Texas State Fair was off the hook, got some shots of the new Caddies I posed on in the enV..
• I tried the turkey leg(ate 3), had some pizza sticks, cotton candy, a fried Snickers but couldn’t find the booth selling Fried Coke.. Yes, they had Fried Coke, as in Coca Cola..
• Needless to say, every cow I fed grass to I had to say, “I ate a relative of yours, today..”
• Shiner Bock is tasty-ass beer.. I may have to have some shipped to me, I liked it alot..
• Babe’s had some insane fried chicken, and the chicken-fried steak was so damn tasty..
• Of course it’s obvious, off the diet, on the fried-food kick..
• Patriots won 48-27 over Dallas, I went thru a 12-pack while watching.. Yes, it was Shiner Bock..
• What is with all the hot women in Texas?

I’m recovering well, hydrating with water for once, and ready to get back to business someday this week.. Damn, there were some hot women in Texas…

Everywhere I look, there’s a new training principle/technique/rep scheme that everyone’s growing on, even that guy on the HaloMethylHydroxyTestaInsulotropicCissusDrol that still weighs 170lbs.. Some styles been around for years, others maybe less but with an impressive record for results.. Some are high rep, high volume, low volume, moderate weight, low rep, high intensity, full-on failure inducing excuses to over-train.. I gotta hand it to the guys who make this up, you want a sure way to remain in some sort of limelight, come up with a training scheme that’ll make even the hardest gainer put on some meat, hopefully he decides to eat the way he should for it to work..

I for one am lazy, never motivated, never organized, laid-back, indifferent, and constantly tired of everything.. See, not everyone can have this attitude, and build a physique like I did.. Here’s the fun part: I DO NOT have a set routine to follow on a constant basis! Strange, eh? Not to me! Like I said, not being motivated enough has forced me to the conclusion that either:

• I get a training partner to kick my ass in gear, and we bang out a routine weekly until we can no longer grow
• Quit working out, besides Burger King is alot closer than my gym.
• Train alone, no distractions, and most importantly NO ROUTINE!

Guess which one I picked.. No, the last one! The last routine I followed was when I started lifting at the age of 14, it was a simple training split.. Bench, deadlift, squat, and the next week we’d alternate.. This went on for the first 9 months, then I added Military Press to the fun.. I didn’t work any smaller parts until I was 16yrs old.. My lack-of routine these days rotates every week, and I take off a week at the end of the month to recuperate and fill on lean protein.. I never do the same not-a-routine twice, since I never write things down I can pretty much remember what I did a week ago, exercises and reps even weight.. I do lots of different exercises, many of the bench-biceps crowd find it odd that I rarely do flat bench for chest, or barbell curls for biceps.. Then again, they’re still small..

Yes, high-reps and low volume, 5×5, GVT, DoggCrapp, Yates and Mentzer’s ideas all mashed into my need to be stubborn.. No, I never look in Ahnold’s book for advice since most of what he learned was from everyone else anyway.. I use rest-pause, blood volume, giant sets, drop sets, creatine, er, nevermind…

One day when my insomnia prevails, I may even map out my not-a-routine..

Now, I’m seeing all these threads on new, flashy products and I think to myself, ‘Did I eat all that ice cream?’..

Seriously, I think of more than just ice cream, I think of a product that’ll revolutionize the market.. I’m thinking of a product that’ll blow your plateau out the water, make your gains as lean as possible, crush estrogen and whiten your teeth!

I know you want some, you’re fumbling through your wallet  for the card you didn’t buy that HaloMethylEpiFurazaBol with a month ago..  I’m telling you my friend, this stuff makes that product look like a simple sugar pill, not even worth the plastic it’s packed in..

My product will:

• Increase libido to gorilla- like ferociousness!
• Turn protein into muscle within 5 minutes of eating it!
• Increase pheromone secretion to attract more women, or men if that’s your bag!
• Make people stare in awe of your HYOOGENESS!
• Make Chuck Norris say “Damn, I’m not that tough!”
• Makes bodyfat feel self-conscious, become anorexic, and die never to store itself in your body again!

The list goes on, people! Come on, you KNOW you want something so potent it lowers cortisol while making your armpits smell like a lavender bush.. It makes your breath fresh, your eyes bright, your voice less annoying.. Your striations will have their own cuts and ripples.. You can have your own oil boy/girl rub you down to show off every ounce of shredded mass you’ve gained from this product!

Only one thing, I can’t give up the ingredients just yet ’cause I don’t want HustleTeck and BS’n to try and release their own version.. So, if you just don’t care and want to get HYOOGE right now, sign up to test my new powerful product..

Oh yeah, I can’t release the name at this time, either.. ACT NOW!! GET BIG OR GO HOME!!

Alright, here’s a good rant about the usual crap we see on a daily basis.. If I offend anyone, it’s all in a day’s work..

"no homo"- What gay-fearing crap is this? If you participate in a sport that involves being judged by other men, competitive or not, it’s okay to tell another guy he has a great physique.. Posting a critique then putting in the "no-homo" kinda sounds like someone’s running from their Tom Cruise-like thoughts.. You like my physique? Good! Just say so and that’s all there is to it.. I won’t think you’re gay for saying, "Dude, awesome pecs!" unless you offer to oil me up while wearing chaps..

The guys who brag about their cycle of MethylHaloDienolonePheraEcdyDrol and claim such awesome gains, yet they still weigh 170lbs with 15% bodyfat.. My designer prosteroid days are long past, and I’ve gained pretty good size on them, but I tend to appear as if I ate and trained to do so.. These guys shovel down the latest methylated cornstarch, drink gallons of a candy flavored EAA supplement mixed with an ethyl-estered amino creatine, still they weigh 170lbs @ 15% bodyfat but they’re on a "recomp"..

Recomp- This word has become the fatguy’s excuse to not cut.. "I’ll just get some sesamin and a bottle of HaloMethoxyOxanProstanozolDione, and do a ‘recomp’.." Such bull! If you bulk and gain some fat, add low impact cardio to help keep it under control.. Everytime I see the word "recomp" I wanna puke..

Guess what, if creatine works for you regardless of the fun technology behind it, use it!

I can’t stand those who think you’re fat because your abs aren’t showing.. Uh, hello? I outweigh you by 40lbs, I on’y need my abs when I get on stage, where you’ve never been.. Shut up and go back to wackin’ to  your favorite candy flavored EAA product, ya broomstick..

If you’ve competed in one show, that doesn’t make you the next Chad Nichols.. Good work for going all the way, most don’t have the sack.. Just because 40 guys told you what to do, this gives you no certified ability to give advice like you train champions..

Did I mention the 170lb guy with 15% bodyfat using PheraFurazanHemaguDioneBol?

I hate when a new product comes out with a very questionable description (SARM is being bastardized these days) and all the rave reviews sound beyond too good to be true.. First off, there’s never gonna be a legally available SARM, nothing on the market acts like one (nope, not even Horny Goat Weed), so stop calling your products as such.. Then again, the 170lb guy can run it with his 4OH,7oxoAcetylMethylTrienDiolBolone..

That’s it for now.. I’ll post my log of Methyl5AlphaEcdyTurinaFurazaDioneDrol sometime soon, it should make me huge like that 170lb guy who gained 10lbs(of fat)…

3. Calories in should be less than calories out.. In reverse, you should burn more calories than you eat.. I read on another board a guy was "cutting" at 1500 calories.. If I eat that little in a day, shoot me! Do you think muscle can survive without nourishment? Sacrificing muscle to see your (amino deficient) abs shouldn’t be the goal.. Saving as much muscle while allowing your metabolism to burn off as much fat as possible is the one thing we want..

Very simple and easy, yet it’s the main area we tend to screw up.. Yes, we as in myself included.. It’s fairly easy for me to look pretty full and dense one day, then flat and not-so-full the next.. I’m sure this has happened to many, and hopefully it doesn’t happen while getting in competitive mode.. Talk about a mental screw job!

Macronutrients: Protein, carbohydrates, and fats are the main nutrients the body uses for many processes.. Hormonal production, lots of metabolic fun takes place when you get the right amount of nutrients in.. Now the question, "What’s the right amounts of these nutrients?"

First off, you’ll have to figure out your resting metabolic rate (RMR).. This is the indicator for how much calories your body will burn at rest.. There are afew ways to measure your RMR, a simple (not really) mathematic formula:

The Harris-Benedict equations

The original equations from Harris and Benedict are:

* for men, 66.4730 + (13.7516 * w) + (5.0033 * s) ˆ’ (6.7550 * a)
* for women, 655.0955 + (9.5634 * w) + (1.8496 * s) ˆ’ (4.6756 * a) >

where w = weight in kilograms, s = stature in centimeters, and a = age in years.

Take the number you end up with and multiply by the number in your level:

* Sedentary: (little or no exercise): BMR x 1.2 * Light activity: (moderate exercise or sports 1 to 3 days per week): BMR x 1.375 * Moderate activity: (moderate exercise or sports 3 to 5 days per week): BMR x 1.55 * Very active: (hard exercise or sports 6 to 7 days per week): BMR x 1.725 * Extremely active: (very hard exercise or sports and a physical job, activity or training 2 times per day): BMR x 1.9

Now knowing what your body needs, you may be thinking you don’t get that much in.. No problem, eat more! Just be carefull on how many extra calories you get from sugars (read about glucose management) and keep fat and carbs seperate..
Of course the usual 6 meals every 2-3hrs is gospel.. Constant feeding keeps the body from storing too much as excess, and your metabolism stays up and running.. Just a matter of where you get the nutrients, and the set amounts of each in every meal.. Due to the practice of carb-cycling, I won’t get into the eating structure at this time.. It seems to be way too non-linear for another cookie-cutter
idea about staying lean, and trends change way too often!

Basic answer: whether you’re leaning out or bulking up, burn those extra cals with cardio, and step up the amino acid intake..

2. If you don’t take any antioxidants, you really should start.. Besides just being damn good for you, they absorb free radicals in the bloodstream.. Not to mention (and this is the simple science) your body stores toxins and free radicals in the FAT! As a defense mechanism, fat will not be released to be burned UNLESS there are enough antioxidants to combat the toxins built up.. Some may seem to think otherwise, but anyone who’s had a deep tissue massage knows you feel like crap afterwards due to the toxins being forced out into the bloodstream..

We breathe them in, we eat them in most cases.. Toxins are commonplace, and the body has many ways to deal with them.. The liver is the main filter for them, the kidneys keep the blood clean, our intestines draw out nutrients(small) and cast out toxins in bile and bulk (colon).. When trying to get bodyfat to go away, the system goes into a panic.. Our bodys think we’re starving, so extra calories stay around the waist.. If there were something in the bloodstream to protect the organs while blood lipids are being released for energy, it would be so much easier..

Antioxidants are natural compounds, or even some amino acids, that have an ability to absorb free radicals to render them inactive before they can cause cellular damage.. Labs usually rate their strength by ORAC, or Oxygen Radical Absorbance Capacity.. This little test shows the ability for the product to destroy free radicals in certain foods.. Most dark berries and red berries ave the highest ORAC value..

So, what does this mean? The vegetarian weirdo you may know who drinks that gosh-aweful green sludge may be onto something.. I’m not saying to throw lawn shavings in your whey, there are better alternatives..

- Exotic fruits: Acai (ah-sigh-ee), goji (wolfberry), noni, coffeberry, even good ol’ blueberries are potent enough to add to your fat-burning arsenal.. The better tasting of the bunch would be blueberries, Acai, and Goji..

- Some companies do actually make tasty greens mixes.. These mixes usually have a high ORAC rating per serving, and some don’t taste like dirt. Look for one with a god mix of spinach, brocolli, cauliflower, wheat grass, and alfalfa..

- Don’t wanna look like a granola-munchin’ sissy? Most of these come in capsules, so no worries of choking on tree clippings.. Most say to take 4 caps a day, which is a good start..

- Don’t wanna go back to Earth for antioxidants? You don’t have to when we got tea! Green tea is getting plenty of press for its antioxidant properties, and it’s good for the metabolism.. Drink plenty, it’s low in caffiene and L-theanine tends to even out the buzz if you’re sensitive to caffiene.. Not too many obese asians around, no?

- N-Acetyl Cysteine helps boost the livers ability to produce glutathione, another amino that’s a very strong antioxidant.. I like this over milk thistle while using methyls since silymarin tends to force the liver to work more..

- R-ala is back.. Not only is it good for your blood sugar, it helps recycle other antioxidants like vitamins c and e.. Also liver protective, and another favorite of mine over milk thistle..

My favorite blend would be :
250-500mg R ala
600mg NAC
500mg Green tea extract with 90% or more EGCG

There are many blends out on the market that work quite well, also.. Most of them have the ACES blend (vitamins a,c,e, selenium) with other herbs and such.. Do a search for a product with the Supercritical extract, it’s a Co2 extraction that doesn’t destroy the actives making it alot more potent..

Now, as it states in the bold, if you have strong antioxidants in the body while trying to activate lipolysis, the fat and toxins will be released.. The toxins will be absorbed by the antioxidants, and your immune response will be strong enough to keep you from getting sick.. Ever have a feverish feeling while cutting? Those same toxins are beating on your immunities.. Antioxidants can stop that, and strengthening your immune system makes it a more enjoyable experience..

Besides, who says cardio was enjoyable?

1. Like I said in my last statement, insulin can make or break your fat-burning.. Ever have "that last few inches" you try to get rid of, only for it to taunt your efforts? Glucose, my friend, manage glucose.. Even if you’re on a low-carb type of eating program, proper nutrient partitioning is key for the spikes in insulin that may occur even with the low glycemic foods..

Proper nutrient partitioning can excellerate your fatburning needs, and help with building lean mass at the same time.. Noticed how insulin was the rage real quick? It pumps everything into muscles fast, yet still causes fat gain.. Even if you keep fats away from carbs when you eat, it’s bound to happen..

Let’s get aquainted with two of our hormones that are a part of the nutrient partitioning mechanism..

1) INSULIN: Both anabolic and hyperlipidemic, insulin is the main mover and shaker of nutrients.. Muscles must be sensitive to insulin to allow the partitioning to work.. Amino acids are also shuttled into muscle and fat stores.. Once in muscle, glucose becomes glycogen and glycogen synthesis takes place.. Insulin prevents protein breakdown, blocks gluconeogenesis, and sadly stops lipolysis.. Lipolysis is the breakdown of fat cell lipids into fatty acids that enter the blood to be burned by other organs..

2) GLUCAGON: Kind of insulin’s helper.. Increased glucagon is due to low blood sugar, increased amino concentration in the blood, and elevated epinephrine/norepinephrine.. When insulin levels spike, glucagon levels drop.. Glucagon goes up of couse when insulin is absent, and the others I’ve listed previously.. Glucagon helps the body adjust before hypoglycemia sets in by forcing the liver to release glycogen..

And this all applies how? Easy! First off, glucagon is part of a fun little system of reactions after receptor activation that results in cAMP production.. Can’t be too bad, some fatburners these days add cyclic adenosine monophosphate.. cAMP causes glycogenolysis (glycogen becomes readily burned glucose), and helps with many other functions in the cell membrane.. Balancing insulin and glucagon can keep fat storage down, blood glucose stable, and energy production high..

How do you do it? Also simple! Complex Carbs are your best bet.. Steady stream of glucose in the blood keeps both hormones level.. On top of eating complex carbs, to optimize sensitivity there are many good supplements on the market to help out..

Alpha Lipoic Acid: Thiotic acid is considered the universal antioxidant, it has th eability to recycle other antioxidants.. It also mimicks insulin by forcing glucose into tissues, including fat.. Good to use when trying to achieve ketosis, or when you wanna fill out abit from low-carbing for awhile.

Fenugreek: These seeds contain 4OH-Isoleucine, a very potent amino hybrid that also mimicks insulin quite well.. It’s a shame no company has a good 4OH Isoleucine product anymore, EAS had InsuLoad which worked very well.. I’m not certain if it has fat-storing properties, I leaned out when using it so that should mean something..

Banaba Leaf: This herb contains corosolic acid, very good at lowering glucose, and too much can give you loose stools if you’re not used to it..

Cinnamon : Even eating cinnamon is good for overall well-being.. Cinnulin PF is the trademarked extract on the market.. There’s a couple companis that use the Supercritical extract, which has a higher concentration of actives without using alcohols that destroy a percent of them..

Truthfully, many herbal products on the market would be good to add to a weight-loss regimen.. Best thing to do is pick one or a combo of these, and try to figure out a good dose for your needs.. Some may need 300mg cinnamon with 250mg R-ala to get the same effect as someone who uses 500mg R-ala with 250mg fenugreek..

Sometimes I read forum after forum wondering,"Do any of these guys actually lift?" "Do they just take product xyz, and what happened to the 30lbs they gained on product abc last month?" I sometimes don’t do logs online simply because my training is my business.. I’m no the least bit shy, I’ve posted many a pic over the years, and have met some of the more popular forum members in person.. But, enough about me..

Why do diets fail? Because we’re conditioned to believe that a "diet" is suffering through salads and tuna.. Plenty of misconceptions about when/how to use a fatburner, calorie intake, use of multivitamins and/or antioxidants.. Alot of guys/girls still don’t realize insulin is the maker or breaker of your diet sucess..

The 3 main things to keep in mind while leaning out:

1. Like I said in my last statement, insulin can make or break your fat-burning.. Ever have "that last few inches" you try to get rid of, only for it to taunt your efforts? Glucose, my friend, manage glucose.. Even if you’re on a low-carb type of eating program, proper nutrient partitioning is key for the spikes in insulin that may occur even with the low glycemic foods..

2. If you don’t take any antioxidants, you really should start.. Besides just being damn good for you, they absorb free radicals in the bloodstream.. Not to mention (and this is the simple science) your body stores toxins and free radicals in the FAT! As a defense mechanism, fat will not be released to be burned UNLESS there are enough antioxidants to combat the toxins built up.. Some may seem to think otherwise, but anyone who’s had a deep tissue massage knows you feel like crap afterwards due to the toxins being forced out into the bloodstream..

3. Calories in should be less than calories out.. In reverse, you should burn more calories than you eat.. I read on another board a guy was "cutting" at 1500 calories.. If I eat that little in a day, shoot me! Do you think muscle can survive without nourishment? Sacrificing muscle to see your (amino deficient) abs shouldn’t be the goal.. Saving as much muscle while allowing your metabolism to burn off as much fat as possible is the one thing we want..

That’s a good start, very basic and easy to do.. Next time I have an insomnia-infused idea to type out, I’ll put all 3 together in a plan to give an idea how it’ll work..