Purposeful Primitive Online

Today I became aware that Charlie Francis died, on the 12th of this month 2010, from a battle with cancer. His contriversal coaching methods spit in the face of traditional track and field paradigm models. I was a huge fan of his attitude of rest and recovery which can be applied across the board both in training and life.

    Less is better…….

    I will truly miss this pioneer of the athletic world, my condolences to his family.

    R.I.P. Charlie

      P.S.

 SPEED TRAP BY CHARLIE FRANCIS    a must read!

     GRILLMAN

6'3" 350 and Growing

Greetings from THE WOODSHED,

I went to pull on Saturday and was not feeling it that day.  Bagged it and hit the groceries and got some R&R. Sunday my son asked if I was going to train. No, I said,   but you can hit the steel if you’d like.  So little bigman pulled out the rack and set up the bench and class was in session.

He did his warm-ups: bar, 95, 135, after 135×5 he sat up and looked at me with disgust in his eyes. Why does that “feel” so heavy today? Well dude…..I believe you knocked off 185×4 last week correct? Yeah that was so  easy, it ”felt” lighter than the 135 I just did. I believe you also did a max squat at school on Friday correct? Yeah I’m still a bit sore, but I feel pretty good except the weights just feel heavy today…why is that?

Think of it this way…..your body is like a bank. Money gets deposited, money gets withdrawn. Last week you made some big withdraws from the bank (your body) pay day is the weekend..time for rest and relaxation, eat drink and be chilly willy. This where you put deposits back into the bank. Right now your overdrawn and are about to bounce some checks…that comes with a penelty…..poor performance and, or risking injury.

EX: You have 500 in the bank, take out 250 for your bench workout, then you went bananas on Friday and withdrew 650. That’s 900 and now your 400 in the hole and pay isn’t till Saturday. Do you follow? Yeah Dad,…. I guess I should bag it. Well, since we’re already out here in THE WOODSHED, let’s refine your form in the bench.

I flopped down and unracked 135 and demonstrated the Fantano, Cassidy and Young styles of the bench. I explained the pros and cons of each and how each of these champions style was the result of finding a way to get the biggest bang for the buck with what they had to work with physically. Hugh Cassidy a 570 in 1971, Doug Young a 612 in 1978 and Kenny Fantano 640 in the late eighties. I made the point that each of these men performed their top lifts in a regular T-shirt.

I got off the bench and Q  jumped on to the bench to take the weight for a ride. We adjusted his grip wider than he had been using in the past. He knocked off 3×5 reps with each set better than the previous.  Tension, speed, squeeze…..air…heels,  hips, were verbalized as needed.

After he finished I layed back on the bench and popped off some reps. Yo, let’s add some weight. I thought you weren’t training? Nah, I’m just showing you technique. Two more sets and I was finishing up with 275×8 paused. What do you want on next? 205, WHAT? Yeah…205 I’m doing some back off sets….three sets of ten reps. Felt great! Q was quick to point out that I didn’t use my feet to push off and your grip is wider and hey..your not breathing during your set. What gives?  I just smiled. It’s good to have a critical eye around, little bigman is becoming aware. Next chapter….. patience, but  he’s doing alright in my book  for a 13 year old.

Sometimes it’s low tide and sometimes it’s high tide….when the tide come in  be prepared to pull the anchor and set sail for uncharted lands. Turn a possible negative situation into a positive experience.

GRILLMAN

6'3" 350 and Growing

Greetings from THE WOODSHED,

Let’s get back to doing the right thing and  how we go about  feeding  the machine. First establish and define  your  goal. Are we striving to increase body mass and strength, or peeling off the layer of  fat  that is hiding our bulging muscles? Whatever the goal your are pursueing you have got to know your body’s basal metabolism rate (BMR). This is the basic amount of calories required by your body to just lay there and exist.

Weigh yourself, got that? Write it down, then log your intake of food and liquids for three consecutive days. That means EVERYTHING! Now also record the portion size of what you have eaten and drank for your meals. total your calories for each of the three days and divide by 3.  Now weigh yourself at the end of three days. Is it the same , more or less?  EX: 250 pounds….5000 calories daily….total 15000..divide by three….5000…end of three days still 250lbs. Calories needed to MAINTAIN 250 pounds….5000. This is your BMR.

Pretty simple right? We’ll over the years there has been thousands of  people in search of the holy grail of diets from the GRILLMAN. No problem ….here you go, I hand then a few pre-printed sheets of paper for them to log their information. In the past five years I’ve had 5 people actually fill them out and turn them back in me to analyze. GREAT GUNGA MUNGA!!! How does one expect to get THERE , unless you know where YOU are RIGHT NOW?

From here we make adjustments up or down in caloric intake to take us in the direction of our goals. I am going to cover going up. If you have checked my previous post, you have seen my daily intake of foods. I have been eating this without missing a beat since the 18th of December 2009. The past two weeks I have rolled back on the trottle and cut the calories to 6300 daily give or take. Dairy is completely out of the menu, I’ll get to the reasons for this on another day. Why the cut back? Life is about cycles….sometimes it’s high tide and sometimes it’s low tide. I got to let the body and mind rest from slamming down all the food. That is a huge strain on the system and a wise man knows when to say when and roll back on the trottle and cruise for a bit. Five steps foward, two steps back. Think long term.

Back to getting large and charge. GRILLMAN  how do you eat all that food every day?

GRILLMAN TIP # ONE: Eat it hot!  Cold food sucks huge buckets of dead dried donkey dicks. I eat while I’m on the road, and eating cold, dry yardbird is not pleasent for me by a long shot. My bird is well seasoned so this helps get it down the gullet, but nothing beats eating a piece of  hot and juicy barnyard pimp. Same goes for your steak, or fish…especially fish. Cold fish is to be enjoyed raw with a decanter of warm sake, NICE!

GRILLMAN TIP # TWO: EAT IT FAST!!! Look I’m not insisting you mimick  Joey “Jaws” Chestnut, current WORLD RECORD  holder of the MUSTARD BELT. I saw this kid bust out 60 plus weiners at Tempe qualifing for Nathan’s annual  4th of July throwdown. This kid is a BEAST!! I have his picture up in THE WOODSHED with the great ones. Eating  it  fast ensures your meal is still hot to be enjoyed, otherwise your left with the alternative.  Refer tip one.

GRILLMAN TIP # THREE: EAT IT SEASONED!!! Please give that food some taste! Think beyond salt and pepper, ….Mrs. Dash? Nice try, but I shop at Lee Lee  Oriental Supermarket for my seasonings. They got individual isles of foods  dedicated to Japan, Korea, Thailand, etc.  with an overwhelming selection of spices and sauces for me to pick and choose from.  You have cosumed one meal and you have six more to go, do you really want some flavorless meat staring back that you now have to force down to get your calories in for the day? I think not. Get outside the box.

GRILLMAN TIP #4: EAT IT WITH AN ATTITUDE! To consume mass quanities you must have the proper mindset. It is no different that working up to a big squat,bench or deadlift. Quote J.M. “To beat the man you got to out eat the man!” You have to look at it from a diferent positve way to push past the sticking points. Remember each meal builds on the previous meal and lays the foundation for GROWTH! BIGMAN GROWTH!

I remember back 1987 while under the tutelage of Doc Pink, disciple of Gallagher from whom studied under Cassidy, I was eating a huge pre-workout breakfast with Pink at the chow hall. Omelets, hash browns, rasin toast, milk and a slice of blueberry pie. I worked it down the gut except for the blueberry pie. I pushed back from the table ready to exit and relax and digest before hitting squats, bench and deads with  the Pink one.

Yo dude…..what’s up with the pie? Ahhhh… oh…..Ah…. the pie,  I’ll take it back and finish it later for a snack.  Pink was not impressed or pleased with my reply. Dude…that pie is 600 calories, that will give you 5 more pounds on your bench. That can make the difference between 1st and 2nd place.  Dude…..go get some milk and work it down. I went back in line and grabbed two glasses of milk and worked the pie down. Bite, milk, bite, milk, pause….deep breath….pause…bite, milk , bite, milk.

It took me twenty freaking minutes to get that down the chute, but I did it. I had pie and milk hovering at the top of my throat and felt like I was going to puke. But I kept it all down and  beat the stomach. Like Finklestien  in the movie Meatballs,  pounding down weinees with Bill Murry coaxing him on to victory. Since that day the stomach knows it’s place in the quest.

In the final scene of “Magnum Force”  Clint slightly smiles and says to Briggs ” Man’s got to know limitations.”  What is yours? Find it  and push beyond that, you too MUST  beat the stomach.

Say it with me now…Eat it hot, eat it fast, eat seasoned and most imporatantly…..EAT WITH AN ATTITUDE!  Work these tips from GRILLMAN  into  DOING THE RIGHT  THING   towards your goals of  packing on SLABS OF  BEEF.

GRILLMAN…. OUT

    Greetings from THE WOODSHED,

    I recieved a few comments on finding the groove like STELLA and I believe I need to serve up the message in a different flavor for you to digest properly. So here we go…..Sandy and Phil….I believe you are both under the tutelage of Coach Marty. So be the sponge. Marty will give you what you need when you need, not before, not after. Marty knows….  I believe your getting over analytical of your lift. Patience grasshoppers…..Learn the best way to do the lift for your structure (Marty) Now allow it to happen.

Look, if your thinking about the price of gas, what’s for dinner or how old  that bubble gum is your chewing, your mind is else where and needs to be pulled back to the present task at hand. Also to be void of emotion. Anger, fear, joy, sadness, hate, love, or  whatever must be set aside while performing your task. This is MUSHIN. Mind of no mind, to be without thought.  

One of my being there moments was  Sept 29 2006 at Uncle Shugga’s House. I set up the bar  at the squat rack and stepped outside to enjoy the early morning sunrise. When I stepped back inside some young jarhead was at the rack with his father standing off to the side. Ah, er… ah,  were you planning on using this “sir”?  I could tell from his deminar and manners that he was fresh out of boot camp.” How far are you going today?” I quizzed the lad. Ah…275lbs. “sir”  Come get me when your there, and I went back outside to bask in the cool morning air.

 Shortly there after I walked into the ”LEG ROOM” ( all the leg training equipment was here, which ment it was basically free of mullets.) Anyway the kid was just finishing his set of 275. Although displaying  much heart, he was barley going down 5-6 inches with the bar on his back. That didn’t keep POPS from puffing his chest and nodding my way, his eyes saying, yup that’s my boy you lump of S&%T, let’s what you got.

The grunt asked if I needed help removing the plates. No dude I got it, thanks and dipped under the bar stepped back and popped off 8 sweet ass reps. Plate after plate, set after set. Dip, up, back… air.. up and down. no thought, no mind. I had six and change loaded on the bar.  Dip, up , back ..air up and down 5 sweet ass reps feeling as light as the first set.  I racked it and bagged it right there and started removing plates as my mind came back to reality and the sounds around me  became audible. When I came back into focus , Sammy Haggar was belting out” rock candy” over the speakers in the room. Who knows what was happening  around me  during my time of being. That’s the level  of  being in touch we relish, and THAT  is what “IT” is all about. Allow it to  flow.  Nike says it best: JUST DO IT.

      The point  being is  this: After performing countless repitions of  squats, bench deadlifts, whatever….you have programed the mind muscle connection.   Now your chosen movement becomes like walking or breathing. Think Tom Cruise in last Shogun when he goes bananas on a few dudes meaning to do him harm or in The Matrix as Neo engages the enemy and trashes the dude with one arm as it appears he’s bored to tears with it all.  

Now that our mind is clear, execute the chosen movement for 1 rep. That’s it…… one perfect rep. Step back recieve feedback if needed, make the proper adjustments. set up and perform one rep. Learn the correct way to do the lift from critical and knowing eyes(Marty) Once you find your groove and you’ll know this by the feel of the lift. Connect the wiring of mind and muscles. Become AWARE  of  the difference in the  performance of a great lift and mediocre. Question not of feelings. It’s cool to become in touch with feelings as long as it doesn’t lead to sitting  butt naked around a fire beating on drums chanting manly phrases and toasting marshmellows.

     Remember MUSHIN: No mind,no emotion,  just do it.  Also focus on ONE REP AT A TIME. Hopefully I served up some new way of  achieving your goals in the deadlift. 

     GRILLMAN OUT

Greetings from THE WOODSHED,

    Got in late Monday  from Sedona  after celebrating Bob Marley’s Birthday on  Feb 6th, so I’m behind the eight ball. Tuesday was time to do some deads. I haven’t pulled off the floor since Jan 4th this year. Stationary bike for ten minutes. Legs feeling fresh and mind was clear. set the bar to 260 for warm-ups, 1 set of 5 and 1 set of 3. bump to 350 x3, then 450 x1,  540×1, and  600×1.  600 was a strong, smooth throughout, but I felt myself out of “  THE GROOVE”. So instead of knocking off 4 more in suspect fashion, I cut the weight and focused on reprograming the motor pathways.

 Look….a seasoned lifter knows when to say when, when to  bag it and come back another day uninjured, not allowing ego to  take over the session. I cut the weight and practiced getting my groove back like Stella. Three sets of three.  I have the bar pre loaded for me to pratice the lift for the remainder of the week. Think of this like batting practice for a baseball player or a golfer going to the driving range, both STRIVING on perfecting their stroke.

  REMEMBER THIS: each rep of each set must be performed exactly the same…PERIOD! That includes warm-ups, especially warm-ups!! PERFECT. If it’s off just a frog’s hair, the potential for mishap is elevated 10 fold. A few years back I was  training  the deadlift at my Uncle Shugga’s Steel House. It was a memorable session 725×3 in shorts and a t-shirt, SMOKE! No bouncing garbage, step back and reset between each rep. My buddy Brian was with jumping in the mix, at reduced poundages, but still getting it on with the steel. He would stand to the side to observe my form at my request and make verbal corrections if needed….head, heels, hips, may be spoken, not SCREAMED, if I was out of THE GROOVE. So dude…how did they look? He was quiet for a moment and looked to me with a puzzeled expression on his face. Dude….they were all the same…how do you do that? I mean DUDE! From your warmup to the top set every rep was exactly the same.  I smiled….cuz they SPODDA.

That is one of the greatest compliments  a lifter can recieve is the nod from critical, knowing eyes. (Marty) I explained that your lifts MUST BE WITHOUT THOUGHT. Like taking a wiz…… zip, grip, whip, dangle… shake…no drip.  I got some circuts to rewire and some rust to knock off the machine.

      Good training

   GRILLMAN

Greetings to all from THE  WOODSHED,

   Another beautiful morning out here in the Sonoran desert, current temp 48 looking for a high of 67-70 today. That’s why I seek refuge here in the desert, away from the freezing elements this time of year that torment those in the snow belts. Speaking of torment, my biceps and chest muscles are feeling the effects from a solid training session yesterday morning.  Let’s break it down.  STATIONARY BIKE.  A little stationary bike  before I begin training serves a few  purposes. First is to bring the body temperature up to optimum conditions before I  begin trauncing the muscle du jour. I have an old Schwinn Airdyne stationary bike which allows me to get the oil moving troughout all the  cricks and crevases quite nicely.Secondly, this time to access the present state of  your  condition, have you recovered from your last session? If your feeling heavy in the legs  like your kinda sludging through a pool of molasses, give it a few more minutes to see if things clear up, if not….BAG IT AND GO EAT!!!! Now if your fresh in body now is the time to begin dialing in mentally to the task ahead. My task for this session was biceps and chest. This combo works quite well. I began with THICK BAR bent- over curls. I came across thick bar training years back in an article written by Dr. Ken Leistner. I personaly use a bar 5′ long and 2″ in diameter. This is  perfect for my olympic plates to slide onto.  By using a thick bar and using a bent- over position,  we have now minimized the assistance from the forearms and the shoulders and maximized the effect  to the bicep muscles, by using  a basic exercise with a slight twist.  I’m in the works of aquiring a cable weight stack lat machine whatever. A thick bar with constant  tension on the cable and focusing on  squeezing  the muscleis what gets the biggest bang for the buck hands down.  This is my meat and potatos for biceps, although I will sometimes pop off some  dumbell hammer curls for a couple of sets at the end of training, energy permitting. My biceps are full and thick with blood which will help nicely as I move onto INCLINE DUMBELL PRESSES. After a couple warm-ups I grab the 110 pounders, ease back onto the inclined bench while I simutaneously kick them up and into the starting position overhead. This takes some skill to be able to juggle these babies into postion and then bringing them back down safely without ripping your lips off or tweaking a shoulder. This exercise definately behooves the lifter to have a strong and knowledgable partner to assist in positioning the dumbells, then be able to  quickly and safely retriving the weight when the set is completed. Youtube Dorian Yates chest training and you’ll get the picture as Leroy assists Mr. Yates to do the right thing.  Here in THE WOODSHED I have three guys who train, ME, MYSELF and I. Nuff said.  The presses move up and down like  the  pistons of the kenworth diesel I drive at the J O B. Pauses at the bottom, BANG! BANG! BANG! BANG! BANG! 3 sets of 5 with mucho grande reps in the tank….nice! Three sets of dumbell flyes, stretch and squeeze is the mantra on these babies…stretch andSSSSQQQUUUUEEEEZZZEEE-AH! Two stes of narrow grip bench for 12-15 reps, again stretch and squeeze. I’m toast and time to fuel the tank. I use a mixture of powdered gatoraide and unrefined sea salt to help replace electrolytes and begin the refueling the muscles. I personally consume 200 grams of simple sugars along with protein in a liquid form (milk) I’m still looking for a protein powder that isn’t tainted with aspartame, sucrolose or whatever other artificial sweetner these knuckleheads are slipping into the mix. If you know any pass that along please. I would just like simple quality protein without the risk of  rotting my intestinal tract or growing an extra eyeball on my ear or something crazy like that. Ok, I know your freaking out on the sugar thing, but there is method to my madness which I will cover next post along with food selections and meal intervals. I got to get a nap.

  GRILLMAN out

      Welcome back to another  beautiful sunny morning here in THE WOODSHED. I love the mornings here in the Sonoran desert. Now please don’t be mislead by the word desert by picturing in your mind’s eye  mile after endless mile of barren waste land with mountainous sand dunes occasionly peppered with scrub brush. Nay outsiders unfamiliar with the great southwest, the desert is full of life and I get to exprience that when I take my morning strolls. Mesquite, palo verde, ocotillo plant, organ pipe cactus, barrel cactus and my personal favorite the Saguaro  cactus. Carnegia Gigantea, is probably the most associated symbol of the great southwest, lives up to 200 years and doesn’t get it’s first arm till they turn 75. I have two out back….Franco and Arnold. Franco of course the smaller of  the two and Arnold has a sweet front double bicep shot. I check out mentally, leaving  the cell phone and all else behind to dial- in and enjoy the scenery, while  totally being aware of the ever present and greatly ignored wildlife around. Quail scurry about finding cover from my approach, coyotes ignore me and go about their business.  A  HUGE  jackrabbit sits  frozen in silence, hoping that the coyotes or numerous birds of prey do not make him their breakfast. It’s still cool here in the mornings, which makes this time out in the fresh air enjoyable. This is life at it’s best for me, experiencing and living the present. This morning ritual I have adopted from Marty’s playbook and put into my quiver. Speaking of quiver, I feel the weights trembling in THE WOODSHED because today is biceps and chest. They sense the ass whoopin that will shortly commence and are seeking refuge as we speak. In touch with mother nature, check. Two nutritious “CLEAN” calorie dense meals down the gullet, check. Freshly brewed  pot of mud waiting to be swilled.check. Well, time for me to go have some FUN!  Listen…as wacked out as that sounds….fun? Yes fun. I have a full time job and family in the mix. I don’t need another job to burden me down. So this is my time get in touch, be aware, then  allow and enjoy. The rest is all gravy.  Shake your groove thang. I’ll get back to nutrition next post.

   SWELLIN

GRILLMAN

   Greetings from THE WOODSHED,

    It’s time for the surprise pop quiz. What did J.M. Blakely say at the end of his article on BIG BOYS MENU? Anyone….anyone… that’s right, “To beat the man, you’ve got to out eat the man!” High five yourself and grab a scooby snack.

    J.M. gets very intense in his approach to the reader as far as having  the right attitude towards consumption of mass quainties for MASS. I’ll address a few of them today and we’ll go from there. Note:  we’re taking  small bites here. Too big a bite and you risk choking, that not only pertains to ingesting your groceries, but also knowledge. Too much at once and system overload. too much food your body rejects it and you puke. Too much info for the brain cells and system shut down. We want to stay hungry. Ok  let’s explore some points made.   Carry food with you at all times.  You bet your sweet bippy! Look, life happens, If your movin and groovin like myself throughout the day you have got to have your meals planned, prepped and packed, ready for dispersal when the alarm goes off. Alarm GRILLMAN, yes an alarm, set to predetermined intervals throughout the day for your feedings. Until you find your groove like Stella, set an alarm on a watch, phone, windup, whatever. This will help you in  training your body and mind to be accustomed to throwing down the groceries. Mr. Blakely also mentions things like poptarts, slim jims, canybars, etc. Sounds great! I love pop tarts, but we are after clean calories.  Clean calories according to GRILLMAN: If you can’t pronounce it, don’t eat  it. Avoid pre-packed frozen entrees, processed and refined breads, sodas and the like. High fructose corn syrups and partially-hydrogenated oils are to be avoided like the plauge.  You get the idea? So if your a consumer who eats out a box or can, your going to have to make some lifestyle changes. The biggest being food prep, but I’m getting ahead of myself.  Basic simple foods as close to their natural state as possible. Refer to my menu I posted. I’ll have an updated one soon, I’m still making some tweaks.

    Familiarize yourself with foods and their breakdown of calories, protien, carbohydrate, fat values per portion.  Take a stick of butter a jar of peanut butter and a couple of candy bars and your on the right track says J.M. OK that sounds wonderful and I’m drooling just thinking about that, however this flavourful concoction will sit in your gut for hours. Mr. Male lion eats up to 75lbs. of meat at a sitting, then sleeps for up to 20 hours a day, that sounds great too, but that is not our present  goal here at the woodshed. We want BIG MAN  nutrients  from “clean”, calorie dense foods, yet strive to keep our intestinal motility functioning like a smooth operator.  Remember this, FOOD IS FUEL FOR YOUR BODY, feed it with high octune fuel as if it were a 8000 horsepower top fuel dragster, fuel like  ho ho cakes and mountain dew may sound like  heavy duty fuel, but this is what went  into Yugos and LeCars and I don’t see them cruising down the strip these days…have you?

 KISS. KEEP IT  SUPER SIMPLE  GRILLMAN

Greetings from the woodshed here in the great southwest. Home to deadly desert dwellers such as  Gila monsters, javelinas, scorpions,  rattle snakes, mangy coyotes and myself….GRILLMAN. Before I begin to  contribute to this site please read these two articles on eating: Extreame eating for mass by Jason Mueller and Big boys menu plan by J.M. Blakely. This is required reading for all those wishing to step into my world and experience MASS, with all the ins,outs, ups and downs of it as I can best relate to you the reader. Note, there will be a surprise pop quiz come Monday soooo be prepared.

SWELLIN

GRILLMAN

Grillman is an underground strongman on an eternal quest for evermore physical improvement. I’ve known him for twenty years. Monstrous and powerful, he is disconcertingly literate, engaged and insightful about all things training and nutrition-related. He has made a lifelong study of resistance training and performance eating using his own body as this very own test lab. At age 46 he still has realistic goals in a half dozen interrelated physical pursuits: he wants to become stronger and leaner – without any sacrifice or degradation of his awesome muscle mass: to that end Grill is starting his “Winter Campaign.”

• Phase I of Grill’s strategy is to “square up” the metabolism
• Phase II shifts to reducing body fat

The first Phase will likely last for the next four to six weeks: food intake is increased dramatically; multiple-meals are eaten at equidistant intervals throughout the day. The 6-2, 340 pound man-mountain will consume upwards of 9,000 calories per day every day seven days a week. He is “building his metabolism” to use a Parrillo phrase…Grill establishes continual heavy anabolism through his continuous heavy eating. He lifts super heavy and does light cardio – he works a full-time job as a truck driver.

Phase II commences when Grill shifts his nutritional goal: thick, full, powerful and fit, he now begins to pare down and reduce. The new goal is to melt off fat while retaining as much as possible of his massive muscle mass. He is sometimes obtuse and quizzical and he has a language all his own….

Friday, January 1, 2010 11:35:47 AM GMT -05:00 US/Canada Eastern
Subject: GRILLMAN GROCERIES

Happy New Year Maestro! Here’s a quickie list of present daily food intake:

MEAL 1                      3 1/2 CUPS SWEET POTATO

1 LB CHICKEN BREAST

2 CUPS COTTAGE CHEESE

MEAL 2                      2 1/2 CUPS SWEET POTATO

12 JUMBO EGGS

1 APPLE

MEAL 3                      2 1/2 CUPS SWEET POTATO

1 LB STEAK

1 CUP FRESH PINEAPPLE

MEAL 4                      2 1/2 CUPS SWEET POTATO

1 LB CHICKEN

1 CUP COTTAGE CHEESE

MEAL 5                      2 1/2 CUPS SWEET POTATO

12 OZ CHICKEN

2 CUPS GREENS

MEAL 6                      2 1/2 CUPS SWEET POTATO

1 LB STEAK

6 JUMBO EGGS

MEAL 7                      12 JUMBO EGGS

8 OZ CHICKEN

2 CUPS GREENS

Once a week I eat pizza or ice cream, or whatever, as much as I want; then next day, Bang! Back to the PLAN! Pretty basic stuff…calorically dense food, high protein, moderate carbs and fat…This will reset my metabolism and feed the muscles clean nutrients to put me in an Anabolic Burn. More to come….

Subject: Re: GRILLMAN GROCERIES; THE ANABOLIC BURN, PART II
?

WEIRD SCIENCE MARTY, WEIRD SCIENCE!

I’ll keep you posted on the project. Hope all is well your way. Your long, intense, winter nature walks must feel great; fresh cool morning farm air.

Subject: Re: GRILLMAN GROCERIES

? Hello Marty,

Just getting off the job and hitting the hay here in a few hours.  I got to get up in 5 hour to prep the boy/man/child for school and get the wife into gear to get to her work. Free time till 1pm when I make my way back to the grind. It’s all good though, I did 525×5 deadlift, kiss and go, off the floor, easy. I believe I will bump these every other week (or so) and fill in between with rack pulls from the knees or power cleans or both. We’ll chew the fat on this (and that) when you have some free time for the phone. I’ll break down the present nutritional ‘hows and whys’ and what path I’m trotting down. Thanks for the opportunity to speak from the woodshed, I’m flattered and humbled for sure Master Marty.

Subject: Re: GRILLMAN GROCERIES

Hello Marty,

Today I was at the job about ten minutes earlier than usual. So with the extra time I proceeded to pull out the tubs: I scooped out my yams and beef and begin to ingest.  Dude rolls up and basically has his nose mere inches from my gruel,

“Hey.what ‘ya eatin?”

I froze and calmly explained the danger of intrusion into my space, much like tapping on a dog’s dish while he’s chowing.

” Why you eatin that?”

I gave a forced weak smile and politely told him I was refueling the furnace – now please, f#%k-off!!!  I moved to the adjacent room and settled in to continue fueling the furnace.  Just then two more dudes appeared and each hovered over my dish way and in my space,

“Hey Grill…whut jew got thar pal?”

I put the tub down, roll back the comfy chair that I WAS CHILLIN IN, and ask calmly “Wtf…Do I come to your house and question your selection of this, that and the other? Is there a sign on my back saying “SCREW WITH GRILL? AM I ON CANDID CAMERA?

I thought those days of being drilled with twenty questions whilst eating in public was long over. I reckon I must retreat to my truck, where I normally eat when on the job, to get my meals in, peacefully, without an inquisition from the ignoramus civilian populace.

Training is starting to roll: I taped the thighs at 33 ¼ yesterday. I’m starting to swell. The groceries are on-line. I cut out the cottage cheese this past week and have made some slight tweaks.  I am taking in 8600 calories per day currently. Talk to you Sunday 4-6 pm your time? Hope all is well at the compound.