In this issue:
Good News | Product Highlight | Brainpower | Finances | Security | Health/Fitness |
Factoid | Thought 4 the Day
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Every society that has embraced socialism
has ultimately regretted doing so.
1. Good News: Where the Intel is Good
- Is the "Centers for Disease Confusion" correct? You decide:
- Some kids are just brought up right. Read the full story here:
- Retired Army Intelligence Captain and elections data expert Seth Keshel
examined the final vote counts in all 50 states compared to the estimated
numbers based on changing state dynamics and trends to come up with his
estimated voter fraud in each state. If his analysis is correct, we must add
to Trump's 235 votes 19+15+10+6+11+16+10 = 87, for a total of 322 Electoral
College votes. Subtracting the same from the wholly implausible number
attributed to Biden, we get 216 votes.
That is, if you eliminate the fraud that we're able to identify, Trump
won by almost 100 Electoral College points. This confirms the theory that
most Americans were not upset with the lowest unemployment in 50 years,
growth in real wages for the poor and middle class, lower taxes, peace in
the Middle East, lower energy costs, effective national borders, enhanced
protection of our civil liberties, and rising stock portfolios. Gee, who
Even liberals should have been ga-ga for Trump, since his policies with
the fossil fuel industry made us the ONLY nation to meet the carbon targets
of the Paris Accord. No other country even came close. Saving the planet and
our economy is somehow a turnoff? Simply does not make sense.
Read the full story about the analysis here:
Now, it is possible that Keshel's research is flawed. But go back to the
second sentence of the second paragraph.
- This is unbelievably stupid and should further alienate ordinary people
from the socialists:
As my friend Howard (RIP) used to say, "You cannot make this stuff up."
- A recent poll put Detroit Police Chief James Craig dead even with
Gretchen Witch-More in the race for governor. And that's without a single TV
ad, campaign event, or even formal announcement. This shows that even the
oppression-tolerant sheeple of Michigan have had enough. Watch next November
as this state overwhelmingly switches from socialist to Republican.
Michiganders are also upset that they were disenfranchised in the 2020 POTUS
race through sheer fraud. Their state clearly went to Trump, yet election
fraud sent it to Biden. What effect do you think that is going to have on
their trust in the election process? And how will they respond to that? Will
they let themselves be cheated again? We shall see!
- Marjorie Taylor Greene is suing Nutcase Pelosi. You've probably seen the
story already, but if not here is one version:
Now, think about the implications. Except for the Ninth District Federal
Courts, the socialists do not control the judiciary. Suing individual
offenders such as Nutcase will have a chilling effect not only on those
offenders but also on their zombie acolytes. Even better, those who fear
such offenders now feel empowered to stand up to them. It's the same sort of
thing that happens when the grade school bully gets a punch in the nose and
bleeds like a stuck pig. Other kids decide that they, too, can strike back.
Nutcase's days of bullying everyone she disagrees with are coming to an end.
She says she won't run for Congress again, and that's probably yet another
of her lies. What she most likely has in mind is getting rid of Kamala and
then declaring Brainless unfit to be POTUS. She would then become POTUS. The
problem in this scheme is the patriots are not taking the bait. First we get
Nutcase out of the Speaker role, then we impeach Brainless and Kamala.
With all the crazy, destructive things the socialists have done, are doing,
and plan to do, it is shaping up to be an electoral massacre of them in
2022. This all hinges on election reform. To avoid national irrelevance, the
socialists must steal elections in 2022. To avoid national destruction, we
must ensure they don't. Let's try to help the freedom fighters win this
crucial battle. If you don't have funds to donate, then help out in other
- You probably read the McKloskeys settled their "criminal" case and then
were pardoned by the governor. Here's the story:
Now the upshot of this event in which Black Lives Manipulated thugs were
trespassing and making threats of extreme violence on the one hand, and the
innocent homeowners displayed their firearms to avoid an actual conflict on
the other hand is this. The injustice visited upon the McKloskeys by the
lamestream media and the inJustice system of ultra-liberal,
anti-Constitution, anti-civil rights Missouri converted them from fairly
nonpolitical to political warriors.
The socialists keep doing this alienation thing. I wrote to my socialist
misrepresentative in CONgress that behavior like hers is why Democrats
become Republicans. Like all those Cuban-Americans who recently switched
their party affiliation. The socialist civil war and coup, followed by their
arrogant, intolerant, hateful behavior, has turned both allies and neutral
parties strongly against them.
They have peed in their own punchbowl. And we are going to make them drink
- My misrepresentative in CONgress sent out many messages advocating the
jab and showing her getting it herself. She wrote on message stating it is
effective against the variant. I wrote to her and said it's not effective
against Covid-19, so why would it be effective against the variant? I, yet
again, told her to please stop lying. She has a real problem with honesty,
but then she is a socialist after all. Here is the story on this
- The Wisconsin legislature is conducting a "top-to-bottom probe" of the
2020 elections. It is irrefutable that Trump won by a landslide, if you
count only legitimate votes. Now with one more state conducting a serious
investigation, there are enough states doing so to produce the correction
election result (recertify) for POTUS if they use the results to change
their Electoral College votes to the actual winner. What to do next is
unknown, as there is no precedent for this. But the longer the nation waits
for Trump to resume office while the pillaging and destruction of our nation
goes on, the harder it will be to recover.
On the other hand, a longer view strategy is to continue piling up evidence
while also determining exactly how the socialists implemented fraud and who
was involved, while allowing the socialists to continue driving unemployment
up and doing all the other damage that gets them off. This would create an
environment quite hostile to them by 2022, which would mean a route in both
The GOP would have the ability to over-ride any vetoes from President
Soros-Harris-Biden, and could enact legislation that corrects much of
the insanity enacted via Executive Orders since Soros-Harris-Biden took
Once a POTUS is elected per the will of The People in 2024, you can bet s/he
will not be a socialist/Democrat. Then the real work can begin. In 2024,
Nancy Pelosi, whether still in office or not, should be arrested, tried, and
convicted for her many felonies. a major effort should be undertaken to
indict the insurgents, including Schumer, AOC, Whitmer, and the leaders of
Black Lives Manipulated. The DOJ should also try to prove "Obama" is a US
citizen and when that effort fails, they will have the evidence to show he
is not a US Citizen. He should then be deported to Indonesia. Whoever is
POTUS needs to keep the public apprised via short videos that focus on
Even longer-term, the next census (2030) will massively adjust the Electoral
Map. People are fleeing communist countries like The People's Republic of
California and murder zones like Chicago and NYC for the free states. Expect
the PRC, Ill-inois, and New York to lose at least 12 EC votes between the
three of them with all those 12 going to the free states. This has major
implications for POTUS elections in the future, essentially locking out the
socialists and their conquered territories. Momentum should carry progress
forward from there, resulting in the restoration of civil liberty, financial
sanity, and the rule of law in the country as a whole. Insanity holdouts
such as the PRC, OR, NM, MN, IL, VT, NY, and NJ will most likely remain that
way. If people are dumb enough to stay in those places after the rest of the
country has been repaired, then all we can do is feel sorry for them.
- The Texas socialists who were derelict in their duty to represent their
constituents in the legislature are now suing the Governor for anxiety and
embarrassment. This whining makes them look petty and immature, which of
course they are. They have no case, for multiple reasons including they
cannot name any damages for the court to address. It is likely that, if the
case is not summarily dismissed pre-hearing, the judge will assess against
the whiners monetary damages such as legal fees of the defendant. People
everywhere have lost their patience with the socialists and are not putting
up with their destructive childishness. They are too self-centered and
stupid to see that yet, but they will.
- Barry "Obama" Soetoro recently had his 60th birthday bash. Nutcase
Pelosi was pointedly removed from the invitation list. That seems to
indicate she is too repugnant even for "Obama". It could also indicate this
criminal is trying to distance himself from active enemies of the country,
such as Nutcase, because the "Obamas" are under investigation. The
investigation will likely go nowhere, but it does give criminals like the "Obamas"
the feeling they might not get away with every crime they commit.
- Michigan citizens are protesting the "vaccine" (experimental medication)
mandates inflicted by their incompetent and insane governor. This is good
news, because it is yet another way the citizens there are rejecting
socialist oppression and policies that are amazingly stupid.
- A 39-year old man who "identifies as a woman" was sent to a female
prison. His crime? He was having sex with his 79-year old mother, taking
advantage of her not knowing what was happening because of her dementia. So
he's guilty of rape and incest. He had written online about this, calling
his incapacitated mother his "love quest". Regardless of what crimes women
committed to be in prison, is it conscionable that a male rapist live among
them? Only to libtards. On the site where he posted accounts of his sexual
adventures, libtard visitors were urging others to "respect her pronouns".
This isn't "good news" in the sense originally intended for this column. But
it does give you some insight into the libtard value system.
- A St Louis cab company is using actual information on Covid, masks, and
the gene therapy to form its customer acceptance policy. It does not provide
service to people who wear a mask or have allowed themselves to be injected
with the spike protein stimulator. Read the full story here:
Note to the socialists: We are no longer "The Sheeple". We will not comply.
In fact, we will actively oppose your message of hatred, stupidity, and
destruction. Rather than subjugate us, you are priming us to make you
Trump for President in 2021!
2. Product Highlight
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- Thin, slim wireless electromagnetic charging board.
- Larger pad suitable for modern smart phones.
- Flashing light indicates charging state.
- Supports WPI / Qi charging agreement.
- 12V/2A input.
- 15W output.
- Weighs only 75g (2.6 oz).
We have these for only half price!
Buy yours now.
3. Brainpower tip
The socialists and various other people who are IQ-deficient, devious, or both
keep pushing the absurd idea that Joe Biden beat Donald Trump in a fair
election. While it's great that several swing states are now conducting audits
of the 2020 election, there is a shorter, less expensive way to arrive at the
Asking some basic questions is a good way to analyze a
proposition. Let's apply that technique to determine who won. If you use this
technique in other situations, you will greatly enhance your brain power.
- Were Americans so dissatisfied with the lowest unemployment in over 50
years, that they wanted to replace Trump?
- Did people dislike our energy independence, energy stability, and energy
price stability, or would they prefer to be paying twice as much at the gas
pump while enduring shortages and outages throughout the year?
- Did the majority of Americans want war in the Middle East instead of the
peace that Trump brought?
- Did people stay up late at night, feeling guilty that America has been
too "elitist" to have a retarded person as POTUS?
- Did people so much enjoy the rioting, fire-bombing, maiming, and
murdering done by socialist insurgents and approved by socialist politicians
over the summer of 2021 that they wanted to put a socialist in the White
- Were most Americans experiencing nostalgia for the days when their POTUS
stirred up racial hatred as Obama did instead of focusing (as Trump did) on
Making America Great Again?
- Did people find prosperity so objectionable they would vote to replace
Trump with someone whose record is strongly anti-prosperity?
- Black Lives Manipulated and other hate groups were launching violent
assaults on Republicans, doing cancel culture and cancel career on Trump
supporters, and generally trying to strike abject terror into the hearts of
those who do not embrace their toxic ideology. So why is it the film crew
outnumbered the attendees at Biden rallies but it was common to see 35,000
people at a Trump rally? Despite the danger, all those Trump supporters
showed up. If Biden even had supporters, where were they?
- In looking at the Bill of Rights, which Trump ardently supports and to
which Biden has spent years opposing, does it seem even remotely plausible
that so many people dislike their civil liberties they would vote to have
them violated as a matter of policy?
- How is it that the left's message of hatred, intolerance, and violence
somehow resonated with more voters than Trump's message (and record) of
peace and prosperity?
- In the Democratic primaries, Biden came in a distant fourth and his
repugnant running mate came in dead last. In the Republican primaries, Trump
was the winner both times. How can Biden possibly get more votes than any
POTUS in history, and so hugely more than even Obama?
- Did Americans decide that Biden's only accomplishment in 50 years, a
bill to deprive the accused of many of their rights, signified what they
wanted from the POTUS? Or was it most Americans agreed with Biden when Biden
was the only person on Obama's team to object to the plan to send Seal Team
6 to kill Osama Bin Laden and thus preferred Biden over a POTUS who took
many actions to protect us?
This is just an example of the question technique. There are other ways to
use logic to prove Biden lost by a wide margin. Yet, many people don't use this
or any of the other methods to arrive at the truth. Instead, they let the
lamestream media con them into believing an egregious lie.
Your first line of defense is, of course, to completely avoid the lamestream
media. If friends repeat these lies to you, ask them to stop doing that. Use an
example like this to show that what they are telling you isn't what they
actually think because they have not yet thought about it.
Our society is under a massive program of stupidification. We must resist.
The socialists are not the Borg, but even if they were Captain Janeway proved
resistance is far from futile by ultimately destroying the Borg.
It's not enough
to put on your own oxygen mask, you must also help the less able put on theirs.
One way to do that is to pick a libtard myth like "Joe Biden won" and help
another person to use logic to destroy the myth. Walk them through it, let them
get the win. Once they get a taste of being smart, they won't want to go back.
4. Finance tip
Despite the fact Biden did not win the 2020 election if the only votes counted
are ones that voters actually cast, he is the useful idiot occupying the Oval
Office and signing off on every anti-prosperity bit of socialist garbage to
emerge from our compromised legislature. Add to that some particularly damaging
executive orders, and the outlook for the economy is grim:|
- Inflation (a tax on all dollar-based assets) is already raging as new
money is pumped, by the trillions, into the system.
- Unemployment, like crime, is sharply on the rise.
- The costs of food and energy have risen dramatically (only partially due
to inflation, also partly due to artificial constraint of the supply).
- Black Lives Manipulated has, with no fear of the FBI, extorted
corporations to pay them millions of dollars (Unilever got taken for $5
million according to one source there). While normal criminals would go to
prison for this, BLM has carte blanche. Such is the power of being a violent
Marxist terrorist organization. Guess who pays for all this extortion? You,
- The socialists have given the Institute of Reprobates and Sociopaths
millions in additional funding with instructions to "collect" far more than
they are now. IRS collection methods are often brutal and no tax debt is
actually needed for the brutality to be unleashed. There is no due process
and no remedy under the law for victims of IRS assaults, especially if a
given assault is against a totally innocent party.
- Shortages of parts and materials mean reduced economic activity and thus
reduced salaries and opportunities for working people.
- And so on and so on.
You can't stop all this inflation or the other factors causing price
increases. At least, not until the 2022 elections. And then only if your state
has election reform measures enacted before the election.
To stop the economic assaults, the socialists must be voted out of power.
Find out who in your state is working toward election integrity and ask how you
can help. Also contact your state legislators about the issue.
To cope with the economic assaults, you can follow all the other advice I
have given in the previous two decades of this newsletter. OK, so you probably
don't have that at your fingertips. So here's an even better suggestion. Form a
group that meets once per month, perhaps on the third Saturday for example. Set
a starting time and an ending time. Always start exactly on time and end on or
before the ending time. No waiting for people to arrive and no extensions of the
stopping time. Ever.
The purpose of each meeting is to provide each other with ideas and
suggestions for income improvement and cost reduction. This kind of group puts
everyone in a mentor-mentee and mentee-mentor situation.
Here's a sample agenda:
- One person presents one problem. For example, "I got a big bill from my
vet for dental care". Somebody writes this down.
- Each attendee gets to make one comment on the problem. "If you are
feeding your dog corn or wheat, that would explain it." Somebody writes down
each of these.
- Open for discussion. Total time, 10 minutes. Do not go over.
- Repeat with next person.
- Repeat until 20 minutes left. Make any needed assignments.
- Do not fill the remaining time with random talking. If the assignments
are made, adjourn. Getting out early always feels good.
At the next meeting, you start with someone who did not get to present at the
With this approach, everybody hears everybody else's ideas. But what if
somebody starts a business and could really use the full session? That would be
putting on person's needs above everyone else's, which isn't fair. The person
can bring a slice of a business problem rather than a whole mess of things. This
is good for the group, but also good for the person with the problem because of
the granularity. The solution will be more readily arrived at and organic growth
of problem-solving will ensue.
5. Security tip
The mental illness known as "socialism" has made America a much more
dangerous place than it was only a few years ago. The escalated dangers
- Being "cancelled" by socialist bullies because you say something
heretical such as you love America, the country is not racist, or you'd
rather not subject yourself to the Covid jab that has already killed
thousands of people.
- Being "career cancelled" because your company has an oppressive
culture that hates diversity, yet you don't agree that [pick the idiotic
socialist idea of your choice].
- Being violently assaulted just because you are a member of the
And, of course, socialist policies have caused the years-long
downward trend in crime to do a 180. Crime rates have been heading
sharply upward since the socialists took power (note, I did not say
"came to power" or "were voted in"). With inflation taking off like
Bezos' spaceship did (up, up, and away), everyone with a dollar-based
income and/or dollar-based assets is much poorer now. The many
anti-prosperity actions of the "Biden" (or whoever controls that retard
and speaks into his earpiece) administration have been effective at
destroying jobs, raising prices, and diminishing opportunity. The
hardest hit are the working poor, but everyone in the lower 99% of
wealth feels pain from this.
The socialists have spent over a year and
a half dividing people, isolating people, and creating discord and
dissension among "groups" that they have created. And now, in Phase 2,
they are making millions of Americans desperate. Desperate people take
desperate measures, including breaking into homes, stealing packages off
porches, and running scams by mail, telephone, and in-person meetings.
This is where I'm supposed to say, "Be afraid. Very afraid." But fear is
partly responsible for how we got here. Instead, I say, "Be prepared.
Very prepared." Until lawful government is restored, the
insurrectionists now controlling the government will have nearly carte
blanche to violate any of us. Not just our civil rights, but our basic
human rights. Once lawful government is restored, it's going to take a
while before these criminals are removed from society via arrest,
indictment, and incarceration. I don't mean just Pelosi, Biden, and
other government-abusing criminals. I mean terrorists like Black Lives
Manipulated, who are still not held accountable for the many murders and
millions of dollars in property damage their Civil War inflicted last
summer. These people and other sociopaths like them target those who
have some power and use it to stand against them.
How to protect
yourself in the coming storm
- Stay off of socialist media platforms like Twitter and Facebook.
Those platforms are trolled by people who are looking for lives to
- Protect your job and your job-hunting ability by being
emotionally positive at work. Be a problem-solver, not a
trouble-maker. If someone quits or is laid off, contact that person
and offer to write a good letter of recommendation. Bosses love a
"can do" attitude conveyed with a smile. Make sure that's your
attitude and you convey it with a smile. Do some self-study to
increase your competence. Books, audiobooks, online courses, videos,
webinars, and trade shows are just some means to this end.
- Keep "taking the vaccine", by which I mean eat zero junkfood.
Don't eat anything that's highly processed, but instead focus on
whole vegetables that you find in the produce department. This way,
you have your health instead of medical treatments and the bills
that come with them.
- Get closer to your neighbors. Get commitment to help each other.
Compliment each neighbor on something neighborly they do.
- Practice balance and posture. If you stand tall, you look large
and in charge. You do not look like an inviting target for a violent
- Support two or three of the freedom-oriented causes. Whether
it's sending funds to Ann Coulter's group that is tackling the
university campus intolerance of free thought, MTG's efforts to
derail criminal processes within Congress, the Arizona Audit, or
what Candace Owens is doing, pick something and support it. And
don't leave the fighting up to these women, you men need to do some
of the fighting as well. Write to socialist legislators and
governors to chastise them for their bad behavior. Write to
freedom-fighting legislators and governors to express your
Those are just six things you can (and should) do to enable
yourself to make it through what is coming. The seventh thing you
can do is think hard to map out a strategy, make a list of rules for
yourself, and then be faithful to both your strategy and your rules.
You were born with a human brain. It's an amazing thing, for
those of us (such as you) who put it to use. Socialists don't put
their brains to use, else they would not be socialists. This is why
their behavior is so coarse, they are unthinking zombies full of
hatred, anger, and self-doubt. We cannot reach them with facts or
logic, but we can use facts and logic to develop strategies and
tactics far superior to theirs. We outnumber them, and we have a
super power they don't (a brain in use). You may find the
strategizing and rule-making to be fun and invigorating, especially
if you decide to share that experience with another brain-using
6. Health tip/Fitness tips
The photos tell you something important about my credibility.
on 60th birthday, when these photos were taken:
Bodyfat: Unknown, but well below what the Tanita scale says
Max bench press: Unknown, but I do three sets of 12 reps with 150 lbs
to warm up on chest day
Training days per week: 6
Type of training: Split routine, heavy on supersets
Meals per day: 7 on training days, 6 on rest day
Percent of diet that is processed food: 0
Amount of meat, wheat, corn, or soy eaten annually: 0
Number of eggs eaten per day: Between 8 and 10
Cholesterol: In normal range, on low side
Last illness: 1971
Last workout missed: Spring of 1977
my climbing videos here:
We can read so many "expert" opinions on making your body lean. Who is
right, and why?|
- Expert A says your body composition is determined by calories in vs
calories out. It's simply the math, nothing else.
- Expert B says what really matters is what you eat, not how much.
- Expert C says when you eat is the magic secret.
- Expert D says if go long stretches without eating (intermittent
fasting) you will stay lean.
The examples I gave are just for food. There are also many opinions on
training to reduce body fat. On and on it goes. Some of these opinions have
validity, but body composition is more complex than any one of these views
would indicate. It's not a simple matter of calories, but calories do
matter. Why? Because any carbs or proteins beyond what your body needs will
be converted to fat. This is why, for example, scarfing down a big helping
of BCCAs (branched chain amino acids) can be just as fattening as eating a
doughnut. Yet, the doughnut is profoundly bad because it stimulates a
cascade of hormonal changes that make you fatter and less muscular.
Here are some factors to control if you want a strong and lean physique:
- Portion size. Fat accumulation can creep up on you if you let a
portion slide here and another one there. You don't need to actually
count calories, but you do need to keep portions in line with your
- Nutrient density. Remember what I said about the conversion of
excess carbs and proteins into fat? One way to prevent this
response is to spread the same nutrition over six meals instead of
concentrating them into one or two meals. If it takes 100 units of X to
trigger fat creation and you normally eat 120 units at each of your two
meals, going to six meals will put you at 40 units per meal--well below
the trigger threshold.
- Meal consistency. Every time your body goes without food for more
than a few hours, it starts conserving energy. That is, your metabolism
slows. This fact is why intermittent fasting does not work over the long
term; this practice trains your body to create more fat when "things are
lush" and then slow your metabolism when "things are sparse". Make a
schedule, then stick to it.
- Low-intensity, high volume exercise. It trains your body to conserve
fuel and there's no stimulation of the adaptive response that burns fat
and builds muscle. If on a Monday you do a 5x5 (5 sets of 5) of front
squats (with a properly loaded bar and you go all the way down on each
rep), you will burn more calories by Friday than if you walked a
treadmill for an hour each day. That's because the squats stimulate the
adaptive response and your calorie burning continues long after you
stop. But with the treadmill, the calorie burning stops when you
stop the exercise.
- Toxicity. Don't eat heavily processed foods. If you consume dairy,
make sure it's organically produced. If it's milk or yogurt, get the
"cream on top" instead of the homogenized; it takes heat and pressure to
make all the fat particles the same tiny size. Don't consume seed oils.
Don't consume refined sugars. Take great care when selecting what you
put into your body that it's not toxic; this sounds like common sense,
but it is far from commonly done.
- Sleep quality. Sleep deficit causes all kinds of problems, including
"weight gain" (extra body fat). Invest in high quality bedding, wash it
in a non-toxic detergent using 1/3 of the recommended amount, do not use
fabric stenchener, let sheets air dry so they stay soft. Invest in
room-darkening blinds, keep cell phones out of the room (also no TV,
landline, video games, etc.). Have a "wind down" time each evening so
you are relaxed when you go to bed.
Eliminating fruit isn't a solution
Don't believe every "expert" out there. I listened to an audiobook
on nutrition, and most of what the author said was correct. But she made
statements that were incorrect, although she sounded very convincing. For
example, she said fruit is very sugary and some fruits should be avoided
entirely. One of those fruits she named is grapefruit. She said it's mostly
sugar. A medium sized grapefruit is only 50 calories. You would have to eat
70 of them to gain a pound of fat (3500 calories). The low calorie density
combined with high water content is why "the grapefruit diet" produces
noticeable results. Eating grapefruit instead of an equal portion of
something else is a way of reducing your total calorie intake.
Diane Vianello, a personal trainer in Florida, had encountered this "no
fruit" argument often. The same person who won't eat a 50 calorie apple
(yes, same as a grapefruit in calories but less water) has no problem
scarfing down a 400 calorie "protein drink". This math is one way in which
Calorie reduction example
Let's say you gained 10 lbs over the past year despite eating clean, and
it's all fat. How can you easily take it off? The fat is there because
you've been eating too much. If you reduce your intake to match the excess,
you won't gain more fat. If you reduce your intake just a bit more, you will
run a deficit and thus lose fat without triggering the starvation response.
- A large sweet potato has about 120 calories. If you eat one each
day, cut in in half. Total, 60 calories/day.
- A cup of plain yogurt has about 150 calories. Eat 1/3 cup instead of
a whole cup, and you spare 100 calories. Total, 160 calories/day.
- A large egg is about 70 calories. If you cut one 3-egg omelet per
day to a 2-egg omelet, you spare 70 calories. Total, 230 calories/day.
- The typical protein shake runs 300 calories, sans any fruit or other
things added. If you reduce yours to a 100 calorie shake and consume it
only on your two hardest training days, you spare 1900 calories per
week. Pro-rated, that's 270 calories/day.
You now have a reduction of 500 calories/day. If your excess was 150
calories/day, you will run a daily deficit of 350 calories. If your normal
intake is 2200 calories, that's a 16% reduction. That reduction means you
lose one pound of fat every 10 days. That's without feeling hungry, weak, or
tired. And you'll notice the protein shake was the main calorie source.
We don't need as much protein as many "experts" insist we need. Vegans
can easily get enough "complete" protein without a shake. People who eat
eggs, dairy, and/or meat are unlikely to need supplemental protein. For even
very active people, such a shake is just extra calories the body turns to
fat. People will go to a gym and burn off 300 calories "doing cardio", then
suck down a 500 calorie smoothie. Further, the cardio, being low-intensity
exercise, signals the body to shed muscle and store fat. No wonder they get
discouraged and quit going. What they need to quit are the cardio and the
Yes, you will see Mr. Olympia competitors scarf down big smoothies made
with heaps of protein powder. But unless you are on illegal steroids and
hefting the poundages they heft, your needs are not the same as their needs.
If you're not sure about protein supplementation, go through your meal
plan and identify how many grams of protein you get with each meal. Does the
total add up to what you need? How do you know what you need? If you train
moderately, maybe 60 grams. If you train intensely, maybe twice that much.
Some "experts" say 1 gram per pound of body weight and others say 2 grams.
None of them can explain where they get this number from. Once you start
supplementing with protein powder, monitor your body fat closely. If you see
definition start to soften or a fat pad start to show on your belly, stop
supplementing for a full week. Then resume using half what you used before
and see how that works.
Simply cutting calories isn't always the solution and if you cut too
deeply you go into starvation mode. A lean, strong physique is not the
result of using one strategy to an extreme. It is the result of using
multiple strategies in balance. And for that, you need to think how
Consider that it's leg training day. But you cut back on carbs so now you
lack enough energy for a brutal squats component to your workout. It is
better to carb up (perhaps with some raw oats the night before and/or fruit
in the morning if it's a morning workout) before an especially grueling
workout so that you can push through it and get the adaptive response.
Here is my leg workout with adequate rest and nutrition:
Front squats. 4 sets.
Hamstring curls / Leg extensions. 4 sets of 12.
Adductor floor exercise / Abductor floor
exercise. 4 sets of 12.
Bench pistols. 4 sets.
Step-ups for butt. 3 sets.
Sissy squats / Reverse leg raise butt-ups. 4
Pelvic thrusts with butt squeeze/ Deep squats. 3
Here is what it would be while attempting it in semi-starvation mode:
Front squats. 3 sets.
Hamstring curls / Leg extensions. 4 sets of 8.
Adductor floor exercise / Abductor floor
exercise. 2 sets of 8.
Bench pistols. 2 sets.
Step-ups for butt. 2 sets.
Sissy squats / Reverse leg raise butt-ups. 2
Pelvic thrusts with butt squeeze/ Deep squats. 2
You can see that I had to cut out many sets, which means less volume
which means less time under tension which means less of the adaptive
response. Thus, lower calorie burn than if I had eaten properly ahead of
It's not straight calories in / calories out when this kind of training
is in the mix, because with enough volume of intense sets you burn calories
not just during the workout but for many days after. It's not about burning
calories during the workout. It's about using the workout to trigger a
multi-day calorie burning response. I train like this 6 days per week, so
each day I am getting a big calorie burn and a natural boost in my
www.supplecity.com, you'll find plenty of informative, authoritative
articles on maintaining a lean, strong physique. It has nothing to
do with long workouts or impossible to maintain diets. In fact:|
- The best workouts are short and intense.
- A good diet contains far more flavors and satisfaction
than the typical American diet.
The vast majority of "blacks" living in the USA are not descendants of slaves.
Think about it. Slavery was abolished and slaves were freed in 1865. That was
over 150 years ago, which means every "black" person who came here since then
was never a slave on a southern plantation. It is reasonable to infer from this
that less than 5% of "blacks" in America today are descendants of southern
plantation slaves. To learn more about immigration of "blacks" see:
8. Thought for the Day
If the USA is so racist, why do so many people emigrate
here from Liberia, Nigeria, Sudan, Ethiopia, Somalia, Ghana, and other "black"
African countries? They come here for opportunity, and because they know this
"melting pot" is the least racist country on earth.
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The views expressed in this e-newsletter are generally not shared by socialists or
other brainwashed individuals. That's because they live in an alternate reality
and have not bothered to learn the basics of how life works.
Except where noted, this e-newsletter is entirely the work of Mark Lamendola. Anything presented as fact can be independently verified.
Where sources are not given, they are readily available to anyone who makes the effort.
Mark provides information from either research or his own areas of established expertise. Sometimes, what appears to be a personal opinion is the only possibility when applying sound logic--reason it out before judging! (That said, some personal opinions do appear on occasion).
The purpose of this publication is to inform and empower its readers (and save you money!).
Personal note from Mark: I value each and every one of you, and I hope that shows in the diligent effort I put into writing this e-newsletter. Thank you for being a faithful reader.
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