Setting Goals for Success

These last several weeks and months have been incredibly eye-opening for me as an individual, a competitor, and a lover of the sport of powerlifting. Every single experience brings me one step closer to understanding myself, and giving me the capability to use what I learn to help others achieve their goals. Here are a few key ideas to keep in mind when aiming for success.

Figure things out

Pick a goal. Are you competing in bodybuilding, powerlifting, strongman or are you simply working out to be healthier, to lose fat, or to gain muscle? Whatever it is, you need to decide on it. Be reasonable, but don't limit yourself. Aim high! Create a timeline and set small mini-goals to keep you motivated in the long run.

Keep your eyes on the prize

When you have a goal in mind, focus all your efforts on the best possible way of achieving that goal. If your methods to attaining a goal conflict with one another, you will be spinning your wheels. One example of this is eating at a caloric deficit while running a strength-training program. You will get negligibly stronger if at all, or you won't be able to adhere to your plan and  you will drop a negligible amount of weight, if any. Be efficient with your methods to achieve optimum results. Time is the limiting factor, make sure you use yours wisely.

If it ain't broke, don't fix it

Stick to what works. Many of us over-complicate things trying to optimize them, when what we need to do is just stay consistent with training and nutrition methods that have consistently given us the results we want. What works for one person may not work for another, so once you find a program or protocol that works for you, your search is over. That's not to say that you shouldn't...

Keep learning about what you love

Your program may work well for you, but it's always fun to try new things if you have the chance. Learn, grow, challenge yourself, and keep yourself in the loop! Some of the most rewarding aspects in lifting isn't in just moving the iron around, but in the relationships that you can build and the discussions you can  have with those in the field. There are always opportunities to network and connect with people who can really open your eyes to techniques that you haven't yet stumbled across, and at the very least, people who have been successful doing what you love can motivate you to pursue your dreams as well!

But most importantly

Follow through and never give up! There may be bumps on the road, but you have to dust yourself off and get right back on track. Your success is in your hands.

Countdown to Camp Pendleton!!

COUNTINGDOWNTO.COM

Bryce Lewis, Barbell Brigade, & Training Updates!

The meet at Camp Pendleton is officially one month away!

Yesterday the team and I went to a powerlifting seminar at Barbell Brigade hosted by elite powerlifter Bryce Lewis. We got a chance to learn quite a few things about form and mobility, and Bryce gave everyone a chance to ask questions and get his help on their form. This was pretty awesome because most of the guys who attended didn't have much training under their belts, which made all the information that much more invaluable. I know if I had that kind of coaching, I would have been a lot better off at my first meet.

Seminar selfies

One of the important things I learned from the seminar was about bracing instead of arching during a lift. It's something that Dean (pictured, far left) had been telling me to practice, but until I saw Bryce show us the exaggerated version, I couldn't grasp what exactly my body looked like and how I was setting up improperly on my squat. My lower back is arched at the beginning of my squat, which is terrible for my spine and results in lower back soreness that tremendously affects my other lifts. Here is a good article on the subject that sums up what it is, and how to fix it.

Aside from minor tweaks in form and programming, I also need to dial in my diet over the next few weeks so I'll have less water to lose during peak week. I've noticed that a more controlled diet helps with my training as well as my mental well being during these weeks leading up to the meet. My OCD and anxiety goes through the roof without having a really strict game plan. I've even made charts and calendars, it's pretty ridiculous. My nutrition is structured so that I'm in a slight caloric deficit while carb cycling, which will help me shed weight while maintaining my performance during training days.

The plan is all laid out, all that's left is to execute it. Until next time!

Aesthetics vs. Strength: Battle of the Gawds

Ah, the never ending debate between bodybuilders and powerlifters.

Bodybuilders train for aesthetics. They want to look good, so their programs consist of mainly hypertrophy training with lots of repetitions at relatively low weight. Once they attain some mass, they diet down to lose excess fat so they can show off the muscles they've worked so hard for. During the dieting process, it's not out of the ordinary to lose strength or to stall on lifts because the body cannot support as much of a load at a caloric deficit for an extended period of time.

Powerlifters train for strength. Their programs consist of heavier weight for less reps, and in order to fuel their workouts, they eat. Powerlifters just care about having enough energy to push as much weight as possible, which often means loading up on carbs for fuel. It's not uncommon that they put on plenty of fat mass along with muscle mass, especially at the competitive super heavy level.


So which is better? Training for aesthetics?

Always make your bed before selfies, shredu.

Training for strength?

Strongman. Photo Credit: http://crossfitfringe.com

Powerlifter. Photo Credit: http://www.howtofightdojo.com/

There will always be arguments and debates between the two sides. Bodybuilders claim that powerlifters don't have the discipline to diet down, and powerlifters claim that bodybuilders are weak, and that it's pointless to be shredded when you can't deadlift three times your bodyweight.

But why not have both? I think the tides are turning, and that more people are becoming aware that both are important if you want to be a well rounded athlete. You definitely don't need to give up one for the other. Olympic lifters are a classic example of both strength and aesthetics, combined into a functional athlete who is also not too bad to look at.

Ivan Stoitsov

Dmitry Klokov

Not bad at all.

So let's put these debates to rest and become the strongest, most shredded versions of ourselves. Jacked and shredded. Don't limit yourself. If you're a powerlifter, enter a bodybuilding competition. If you're a bodybuilder, participate in a powerlifting meet. You'll be a well rounded athlete at best, and a more humble athlete at worst.

Squat Progress

This past Sunday marked the end of the first half of my Madcow 5x5 training cycle. I've been making good progress on my lifts, and the squats on Sunday felt really easy so I went for a PR with a bit of coaxing from the team. Here are some videos:

180x5

210x3

A bit dark, but here's my PR vid -- 235x2

Aiming for a 700 lb total at Pendleton in January.

5 Ways to Avoid the Holiday Buldge

They say the average American gains about ten pounds through the course of the holidays leading up through the New Year. Here are five go-to tactics that will help you keep your waist-line in check.

5. Get an early start on your New Years' resolution --
Face it, we both know your resolution will be to lose the weight you put on after the holidays, so get your gym membership early this year, and save some money by cashing in on year-end gym deals. Get in there for 20 minutes three times a week for some HIIT cardio to offset the extra holiday calories.

4. Don't go for the second serving --
Two servings more likely than not means twice the calories, so do yourself a favor and just say no to the second go-around. The holidays is a time to enjoy yourself, so savor the first plate, then spend the rest of the evening socializing rather than grazing.

3. Organize your plate --
Remember portion control. Separate your plate into quarters to ensure that you aren't going overboard with starches, and are instead giving yourself room for plenty of protein and veggies. Have a few bites of pie instead of an entire slice.

Salmon, tabbouleh, multi-gran quinoa, and brown rice. Yummm.

2. Mind your liquid calories --
The holidays might make us reach for that extra glass of wine or egg nog, but be mindful that these calories add up quickly. Switch out your sodas for water, or have your wine in place of dessert instead of in addition to it. And remember, the less you eat, the easier it will be to get a buzz. Win-win!

1. Dance!
Dancing burns a lot of calories, and you have a good time doing it, so instead of sitting out on the fun, join in and move your body to burn those calories. You'd be surprised how quickly you'd get out of breath when you're having fun moving your body. The sillier, the better!

The Holidays are about having fun and being around those you love, so divert your attention to the things that truly matter this holiday season instead of focusing on your meals. Your mind and body will thank you for it.

10 Gym Characters

If you've been to the gym, it's likely that you've run into a few people who fit into these categories.

10. Cardio Bunny

This is the girl who's always on the treadmill, usually fast-walking

 on an incline with what looks like the thinnest layer of skin 

covering delicate bones. 

9. The Meathead

This guy walks around the gym with his chest puffed up, 

fists clenched, admiring his physique in the mirror. 

Often can be found flexing mid set. 

*bicep kiss*

8. Selfie Queen

Usually can be found in the group fitness room

 with an exercise ball and a gal pal giggling

 and taking photos for Instagram or Facebook. 

Don't forget the #fitness tag!

7. Wheel Spinner

Comes to the gym year after year, 

but looks the same as the day he signed up.

6. Goal Switcher

Nobody really knows why this guy is here.

5. One-Upper

You gained 10 lbs of muscle during your last bulking cycle? 

You could have done better, bro, 

he did the Insanity workout, put on 15 lbs of muscle

 while dropping 10 lbs of fat in one month!

Photo unrelated to gym character listed above. Hehe.

4. Fit Couple

They come in together, he does curls, 

she watches and half-heartedly 

mimics his movements. 

So cute.

3. The Sleezeball

Hits on every girl at the gym. 

2. Gym Gabber

Talks to everyone. 

Middle of a set? It's okay! 

The gym will always be here, but will he be here to entertain you? 

Only for the next half hour, so enjoy.

1. The Flake

That friend who always sets up gym dates, but never shows up.

And of course we can't forget The Geezer, The Fitness Guru, Ms. America, The Grunter, Quarter-Squatter, The Bro, Van Damme, and The Distraction.

I'd tell you not to be "that guy," but you probably already are. It's okay, you have a special place in my heart at the gym <3

Reverse Dieting Bullshit

About a month ago I wrote about my peeves regarding the use of the phrase "metabolic damage," which leads me into my peeves with the overuse of this new popular phrase, "reverse dieting."

Reverse dieting is the phrase coined to define the process of slowly increasing caloric consumption after a period of dieting so as not to rebound and gain a tremendous amount of weight in a short period of time (yo-yo) post-competition. Some gurus recommend an increase of roughly 20 Calories a week so that the body can adjust to the energy increase, and so the least amount of weight is gained in the process of going back to eating at maintenance. In a sense, it is considered a "solution" to metabolic damage. Bleghk.

There are so many issues with these concepts that I don't even know where to begin.

First off -- If you are consuming 1400 Calories the week before you step on stage, and your maintenance is 2000 Calories, and you were to follow this guru advice and add in 20 calories each week, it would take you 30 weeks or 7 and a half months to get back up to maintenance calories. This means that you would still be at a deficit for almost 8 months post-competition. I don't know if this seems realistic to any of you, but I know I sure as hell wouldn't want to be in a deficit for the course of an entire year: 3-4 months prep, 7-8 months post-comp, no thank you.

Second -- 20 calories is a whopping 5 grams of protein or carbs, or a little over 2 grams of fat. Even the most meticulous dieters often don't control their diets to that degree, especially post-competition.

OMG, five extra pieces of broccoli?! Yayyyy. 

Third -- Your training post-competition is so different from prep, that this minor caloric increase wouldn't make much of tangible difference. How can someone advise changes in nutrition based off of a training protocol that's not even being implemented post-comp?

Lastly -- Rebounding from a competition isn't even that big of a deal. Most of it is water weight and bloat, and easily comes off once the dieter is eating at maintenance again. Nobody stays competition lean unless they're following a competition diet. That's how it works. You can't stay lean on a diet that doesn't make you lean. You will look the way you eat and train.

In my opinion, all these fancy new bullshit terms are there to scare people into thinking they need more help than they really do. You're not going to die from binging a day or two after your competition (as far as I know, but I'm not a doctor so don't blame me if you suffer from a heart attack post-comp after binging on donuts and ice cream). Just enjoy yourself, take some time off, eat normally, then get right back into the swing of things once you feel mentally and physically ready. Don't go off and diet more after you just got finished dieting, that's just stupid. Our bodies and minds need a break!

A competitor doesn't build their body in a few days, and won't destroy it in a few days, either. As with all things, you need time and consistency to achieve your goals. Just stick with it and stop over-complicating things.

Strength Training

Here's a rundown of my current programming:

Last week, I started my strength training cycle in preparation for a powerlifting meet in the beginning of next year. I decided to go with Madcow 5x5 which is designed for intermediate lifters like myself. It starts off pretty slow the first few weeks using weight we're already used to moving, but once the second month of the program comes along, PRs get smashed weekly.

Taken from: http://stronglifts.com/madcow-5x5-training-programs/

Here are some numbers from my gym max effort lifts vs. meet lifts:

Squat: 230 vs. 165

Bench: 120 vs. 115

Deadlift: 285 vs. 297

Yeah, my squats completely bombed. That's nerves for ya. 

I'm currently doing my working sets at 180x5 for squats, 100x5 for bench, and 240x5 for deadlifts. By the end of this 12-week cycle, I expect to be doing 235x5 squats, 130x5 bench, and 320x5 deadlifts. I'd be ecstatic with a ~700lb total at the meet.

Set goals and crush them.

Unsolicited Lifting Advice on Instagram

There’s always that one person who says you shouldn’t put ketchup on your In-N-Out Burger, that a Benz is so much better than a BMW, or that the person you’re dating isn’t right for you (they know so much better!), and although this advice might be annoying to hear when you don’t ask for it, it’s rarely ever dangerous.

You know what is? Giving people lifting advice. More specifically, giving people lifting advice via Instagram. 

A few weeks ago, I posted a lifting video, and the next morning I woke up to a whole mess of unsolicited advice. Now I’m the first to admit that I ask for advice and form checks from people over the internet. I record my lifts, upload them, and send them to people to have my lifts critiqued. You know how that’s different from the comments I get on Instagram? Because on one hand, I’m soliciting advice from relatively reputable sources, while on Instagram, I’m not. Mind blown.

Why does Mel not want people on Instagram to correct her form?

      1.       Who are you?

No, seriously. Okay, you’re strong, but do you powerlift? Have you ever competed? Are you a trainer? Are you a lifting coach? Have you written a book, studied technique, or worked with advanced athletes? If your answer is “yes” to any of these, see below.

      2.       Do I know who you are?

The people who critiqued that video on Instagram are people who I have never had a single conversation with. I clicked a few of the profiles to see if they might have had a bio written; for all I know, one of them could have been a world famous lifting coach. But no, no luck there.

      3.       Why, WHY would I take your advice?

It’s pretty evident that people have differing opinions on how to execute a lift. One person says look up, another says look down. Point toes in, point toes out. If neither are people I know, and neither offer a reason as to why I should use their technique over my own, how would I possibly be convinced to change my technique? Oh, I wouldn't? Cool. 

      4.       Nobody reads the fucking caption.

More often than not, I point out a form flaw in my lifts. And there will always be people who point out the same flaws over and over and over. It's not helpful, it's obnoxious.

Don't be one of those people.

Unless someone is doing something that could potentially result in a serious injury, I always stay out of their business, because at the end of the day, no matter how qualified I believe I am, and no matter how much more I think I know than the other person, I don't want the carry the burden of potentially ruining someone else's training because I can't control my urge to spew training advice at others' without their request.

Lifting heavy shit doesn't make you an expert lifting coach, much like eating food your whole life wouldn't make you a culinary expert. So unless someone asks for your opinion, don't be the bad guy with verbal training diarrhea. Laissez-faire.

www.instagram.com/melsmoves

Metabolic Damage Bullshit.

People hate to admit that they are painfully average. Everywhere you look, people are complaining of “metabolic damage” or blaming their genetics for being under or overweight.

Yeah, there are outliers, but statistically speaking, most people are average. And this is because… that’s how statistics work. They base scientific research on averages, because well, a scientist would want the average person to be able to use and apply their research. Right?

So it’s not bad to be average, it’s actually really damn good; it gives you the opportunity to take advantage of the information that is out there, and to apply data that has taken years to collect. That’s great!

So what is the deal with these stories about metabolic damage or horrible genetics?

Well, for one thing, people don’t know a damn thing about how their own bodies work. Most people who are thin do NOT have “naturally” fast metabolisms. They either are highly active, don’t eat very much at all, or both.

The opposite goes for the chunkier folks. They are either highly sedentary, eat way too much for their frame, or usually both.

Many competitors, whether in powerlifting or bodybuilding, are also grossly unaware of how bodies and metabolisms work. Someone who is 300lbs is obviously going to require more calories than someone who weighs only 250lbs. So if you lose 50lbs and you hit a plateau on a “deficit,” it is not because you are experiencing “metabolic damage,” but that your body simply requires significantly less calories because it is composed of significantly less mass. This is why diets need to be tweaked every few weeks; if you’re making progress and you are leaning out, you will start to need less and less calories. That’s how bodies work.

That’s not to say that metabolic damage doesn’t exist; I’m not qualified to make those claims. I’m just saying that people need to stop trying to find reasons for why they aren’t getting results, and get up and work their asses off instead.

Next up: Reverse dieting bullshit. Stay tuned.

Hate to break it to you.

Dabbling in Powerlifting

This year has been pretty rocky in terms of programming for my personal nutrition and training. I’m still relatively new to the fitness industry with less than two years under my belt, but have such a strong passion for it that I want to experience all it has to offer as quickly as I can.

What ends up happening to people like me is that we enter a competition blind, thinking we can win with our hearts, and end up being blown out of the water by people who have the time and experience under their belts.

I was fully cognizant of this when I decided a few weeks ago to submit my late application for the USPA SoCal Open Powerlifting meet that was held this past weekend at Metroflex in Long Beach.

It was an extremely tough 10 days leading up to the meet.

My shaky programming had me coming out of a 20 pound weight gain, so I needed to diet down hard to make it into the 148 (67.5 kilo) weight class. I used carb, water, and sodium manipulation to shed those 10 pounds. Oh, and a sauna. That definitely helped too. I felt like absolute hell every minute I was in there, but as soon as I made weight, 10 lbs in 10 days didn’t seem to matter anymore.

The day of the meet, I was greeted by an influx of conflicting emotions. I wasn’t nervous, just incredibly unprepared for what the day would bring. Confusion, excitement, disappointment, exhaustion, and elation were just a few of the many sentiments I experienced in the 12 hours that I was at Metroflex.

The highlight of my day was meeting all of the incredible people there who share my passion. It was such a positive, supportive environment, and you cannot help but feel uplifted from being around so many great athletes who are so committed to their sport, and determined to be better every single day.

I’ve learned so much from my experience this past weekend, and I can’t wait to start training for my next meet. I definitely would advise anyone to go ahead and at the very least watch a meet and see how all of these amazing athletes interact with one another, and how supportive and positive everyone is. It’s truly infectious.

Congratulations to all of the amazing ladies and gentlemen who hit PRs and broke records. I admire everyone who made it out there on Saturday, and I am very thankful for Steve Denison and the USPA for hosting these events.

Until next time. 

Hard Work Doesn’t Beat Talent

My dad is one of the hardest working people I know. He wakes up hours before sunrise, and works until long after sunset every day. On some Sundays he takes a day off from the shop, only to sit out on the front porch with his tools displayed on the lawn in case any passersby want to purchase his surplus.

Sitting out here with him in sunny Los Angeles, I presented him with a common phrase thrown around in the fitness industry: “hard work beats talent”.

“No.” He says immediately, to my surprise. My curiosity is piqued. He continues, “Bill is one of the hardest working people I know. He works tirelessly on anything he can get his hands on, but he doesn’t get anywhere because he isn’t any good at what he does.”

So in essence, Bill is spinning his wheels, and rather ambitiously at that. And so I think back to the articles upon articles I’ve come across pointing successes in bodybuilding to a genetic predisposition along with the help of a few choice anabolic drugs and think, so what about the average person? Is someone with a 9-to-5 who spends a few hours a week in the gym doomed to spin their wheels for the rest of their lives simply because they may have been handed the genetic short-stick?

The truth is, yes, some people are just terribly unlucky. It’s a sad reality. There will be those who can be fit with minimal effort, and others who will work for years and never come close.

But here’s where I disagree with Dad: if Bill were to be handed the proper tools and instruction, then with enough coaxing, Bill could be incredibly successful.

This is why it becomes increasingly important to do good research, to surround yourself with people who have similar goals and interests, and to seek assistance from those who have the experience and knowledge to help you work smarter, not harder.

Do What Works For You: An IIFYM Rebuttal

By now most of us have heard the cries of the “if it fits your macros” army, and although admittedly counting your macros by weighing your food and inputting it into a database or spreadsheet is a surefire way to be able to assess what you’re actually putting into your body, the message that IIFYM advocates are sending is the wrong one. The majority of us cannot manage to eat Pop-Tarts and Reese’s cups all day and still lose weight. The images of fitness models with chiseled abs gobbling away on chips, ice cream, and donuts are an inaccurate depiction of the IIFYM lifestyle. I’d argue that an individual who is counting their macros, weighing and measuring all their food, and taking time to incorporate treats into their meals on a deficit typically wouldn’t be eating more than a serving of any junk food on any given day. It’s not just the fact that a food is able to fit into your macros, but that if you sacrifice whole foods in exchange for processed foods, you will in turn be sacrificing the satiety that comes with whole foods. Anyone can tell you that 200 calories of fibrous veggies is going to leave you a lot more satisfied than a Pop-Tart or Reese’s Cup. Going to absurd lengths and showing off these catastrophic carb-heavy processed foods to a group of people who don’t understand the fundamentals of nutrition is just setting up the public for confusion and a greater misunderstanding of what it really means to track macronutrients.


That is not to say that IIFYM doesn’t work, it absolutely does, and when we’ve been dieting for weeks and are craving a sweet treat, it’s nice to know that having a Pop-Tart won’t make us crash and burn. But IIFYM is meant for those who are ready to take on the task of weighing, measuring, and logging food. And let’s face it, most people aren’t. So if your goal is to lose weight, and you’re losing weight by eating clean (whatever you decide that to mean), then by all means eat clean. If you love your carbs and pastries and notice that you can lose 5 lbs to fit in your favorite dress for an event if you cut them out, then go for it! If you’re doing the Paleolithic diet, and you’re seeing results, stick with it! If you’re doing the Zone, Jenny Craig, Nutrisystem, Weight Watchers, Atkin’s, or any of the other tens of thousands of programs out there and you’re seeing results, then why fix what’s not broken?


If you are serious about committing to getting lean, though, and are ready to take on the task of weighing and logging your food, IIFYM can be one of the most efficient tools you have ever used. Just know that it’s not all Pop-Tarts and Reese’s Cups.