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Why Learning to Count Calories and Macros is Important

2016-04-24T13:01:00.000-07:00

There are a many ways to achieve your goals when it comes to nutrition. Low carb works, low fat works, fasting works, carb cycling works, ketogenic diets work, hell, even most fad diets work. The "magic" happens when your chosen nutrition strategy can be sustained for a long period of time and does not interfere with your performance. That's why I believe learning how to count calories and macronutrients is an essential part of hitting your desired goals. Is it THE only way? Of course not. However, the knowledge you gain will carry over to other aspects of your training and life.Whether you count calories for the rest of your life or not, the experience of learning to will only impact you positively. Here are some lessons I have learned while counting calories and macros that have had the biggest impact on me.

Knowledge

When I first started trying to better my body, I had no idea where to start, what to eat, or how to exercise. I feel most people are in the same boat and spin their wheels for years and seeing little no progress save for the first few months. Understanding what you put in your body is huge! Knowing how many calories are in a gram of fat, protein, and carbohydrate was eye opening to me. I know it sounds trivial, but ask people at your gym if they know. Most won't.

By understanding something so simple, you can really fine tune your nutritional goals by having this piece of the puzzle. "Clean eating" is great and all, but you can still over/under eat by not understanding what you're putting into your body. Labeling foods "good" or "bad" isn't optimal. Knowing why particular foods are a good or a bad choice for your goals is! Comprehending energy balance, calories in vs calories out and how those macro nutrients affect your health and performance is a significantly better approach. It's a whole easier to build a house if you understand how the tools you're using work and what are the best ones to choose for a particular job. Building your best body is no different. Having the knowledge of how calories and macro nutrients work will make hitting your goals much easier. Plus you actually learn something along the way!

Self Control

It's one thing to just try and "stay away" from foods you think are bad. Sure, that takes some self control. But eating a specific calorie, protein, fat, and carbohydrate amount ever single day for months or years takes a bit more accountability. Once you've completed a nutrition plan that calls for you to hit certain macro goals, making the right choices just seems so much easier. On top of that, you understand why you can't eat that slice of pizza. Here's an example of what I mean. You need to stay under 90 grams of fat for the day and you had some bacon, eggs with cheese for breakfast, some tuna with mayo for lunch, and you snaked on a handful of almonds. That slice of pizza isn't "bad". It will just put you over your fat limit for that day and maybe even your total calories.

Counting calories and macros is a lot like putting together a puzzle. Your foods are the pieces and the finished product can only be done correctly if you use the specific pieces given to you. If you over eat, you end up with a completed puzzle and some extra stuff that doesn't help at all. If you under eat, your puzzle never gets finished. Now I'm not saying you have to hit every single macro, to the exact gram every single day. If you can, that's awesome! The goal is to get a close as possible. You have to remember that all calories and macro "formulas" are just guesses based on generalities and your body. So taking the time to fine tune it is an essential part of the process. This leads to a huge boost in how you think of self control.

I used to have a slight drinking problem in my late 20s. I had zero self control. I would drink and drink until I was sick multiple times a week. So I quit drinking for over 5 years all together. I wasn't an alcoholic, I just had a self control issue. After years of counting calories I decided I had taught myself how to control what I put in my body. Now I can have a drink here and there without any issues. I told myself if I can hit very specific macronutrient goals for years on end, why can't I stop at two drinks? And it worked!

Sustainability

Like I said before, all "diets" work. The question is how sustainable is your plan? Is a zero carb diet really something you can do everyday for the rest of your life? Can you really eat "clean" 100% of the time? What do you do when you want to stop ordering shakes from your friend on Facebook? The first few months of any diet will likely have you seeing results, but what happens after? What's the game plan for continued success? It's simple. If you understand how what you're putting into your body works, it's much easier to set yourself up for long term success.

If it's your birthday and you want to eat some cake, it's no big deal because you know you saved up some calories earlier that day or even that week for this occasion. The knowledge you gained from understanding how macronutrients work and the self control you've taught yourself opens the door for you to enjoy foods other diet programs shake the naughty finger at. All of this freedom of choice will lead to a nutrition strategy that will last as long as you want it to. There's no fixed end point because calories and macronutrients are a constant.

Eye Balling Foods

I use a scale, measuring cups and spoons to weigh out and measure my own meals. But what happens if I eat out or if I didn't prepare a meal I'm about to eat? Well, after having months of practice under your belt you will start to be able to make an educated guess as to what you're eating. I can look at a piece of chicken and say "That's roughly 6oz", or a bowl of rice and say "Thats about a cup of rice". Is it exact? No, but it's a hell of a lot better than not knowing and just saying screw it because you couldn't find it on a calorie counting app.

This helps me out tremendously when I go on vacation. If I am in the middle of a program, I don't want to throw it out of the door for a week. So I make educated guesses as to what I'm eating, track it and move on. It's ok that's it not perfect, but it gives me a good idea what I'm consuming.

Tracking Progress

For me, putting on weight is a struggle. For others it might be losing fat that is more difficult. If you've been tracking your foods, it can make getting over plateaus so much easier because you have a record of what you've been doing. Tracking weekly averages of calories, macros, and my weight has been the best reference for me to see if my plan is working. Some weeks I'll feel like I really hit the nail on the head, only to look back and see I was under my calorie goal for the week by 250 calories. That might not seem like a big deal, but compound that week over week, month over month and it's going to be hard to add size over time. Same thing goes for losing fat. If you hit your targets 3 out of 7 days, chances are, you won't see the progress you want. How else would you know for sure unless you're tracking?
Immunity to BS "Diets" and Advice

After you understand how calories and macros work, all these "magic diets" seems like complete BS. There is nothing special about eating six times a day, no evil demons that make you fat for eating after 7pm, or special foods that "burns fat". Some people in the fitness industry make tons of money by making nutrition so much more complicated than it actually is. Once you see for yourself how calories and certain macros affect your body, you'll be immune to "Fitness Snake Oil". There is no magic bullet, and you'll get that. Hard work and proper nutrition will lead to results, not some Pseudoscience or fad diet.

Giving Yourself a Mental Break is Ok

I'm a geek at my core, so tracking and documenting all this stuff is fun for me. I'm collecting all this data and basically running a series of "experiments" on my self to see how my body responds. Not everyone will feel the same and even I need a mental break from all this tracking. So if I have a day here and these I don't track, I don't worry about it. As long as you can jump right back on the horse the next day or week (like from a vacation), your long term success won't be hindered. You just have to make sure you're not going absolutely crazy on those days. In fact, I find tracking my cheat days/meals is even more important than my day to day stuff.

I really feel that counting calories and macros are a necessary part of taking your fitness goals into your own hands. The freedom, knowledge, and self control you gain while counting is priceless. It definitely takes some work and practice, but I swear by this method and it has done wonders for my body and performance. Knowing what you put in your body and how it affects you is such an empowering thing that makes hitting your goals and breaking through plateaus so much easier!

Bulk and Cut: Break the Cycle for More Consistent Gains

2014-06-25T19:09:00.000-07:00

In order to put on muscle mass, you have to eat more calories than you expend. In order to lose fat, you have to eat less calories than what your body needs. Pretty simple right? This simple but complex idea is where the terms "bulking" and "cutting" come from. Bulk and cut phases were popularized by body builders. They would "bulk" for a period of time putting on as much mass as possible, then go into a "cut" to lean out and prepare for a show. It works and it works well for bodybuilders preparing for a show or a photoshoot. For "normal" people who are trying to change their body's appearance while getting healthy, there is a better way. Hell, for even bodybuilders, power lifters, and athletes I believe there is a better way once they have reached a certain point. Read on to learn the tactics I use to keep get leaner while adding muscle!

Traditional Bulking Just Got Me "Skinny Fat" About 18% Body Fat Here

Unfortunately I don't have a fancy name or "Protocol Title" for these methods. This is honestly a collection of tactics that I have picked up and tested on myself and others. So lets just go with "Get Jacked, Not Fat". And therein lies the problem with bulking and cutting. When you bulk for a long period of time, you inevitably will put on fat. That is just what happens when eating a caloric surplus. So when you start to cut, most people are going into more of a damage control mode. They cut calories too quick and at a larger deficit than they should. In doing this, they will lose a good amount of hard earned muscle along with fat. These bulk/cut cycles done over and over will wreak havoc on your metabolic rate and make it harder and harder to lose fat after each bulk. So how do you put on muscle AND lose fat?

This type of program works well for people who are already decently lean. The higher ratio of muscle to fat you have, the easier it will be for you to accomplish fat loss and muscle gain at the same time. So don't try this if you have a ton of weight to lose. Instead, use this once you have reached a nice lean body. I'd say 15% and under for men and 25% and under for women. Not that this strategy won't work to lose weight, but it is designed to be slow and steady. Fitness isn't a sprint, it's a marathon you want to be running (metaphorically that is) for as long as you can.

The first step is basing your daily caloric intake on your energy output. Days you workout, you eat more calories. On your off days you eat less. Pretty simple right? You can get even more in depth and adjust calories on your workout days based on the intensity. For example, deadlifts and squats are much more demanding on your body than bench press and shoulder work. So plan to eat a lot on days you deadlift and days you squat, and a little less on days you bench press or military press. Even though your eating "less" on the less demanding days, you are still eating above your maintenance level. Then on your off days or days you just do cardio and conditioning, eat below your maintenance calories. Cycling your calories like this will help ensure that the food you are eating is being utilized and that you are properly fueled, but not over fed.

The trick here is to calculate how many calories you need to maintain your current weight. Also known as "maintenance calories". Now you have a base to use for the over/under days. In order to keep your metabolism humming along nicely, you don't want to go to extremes on either end. I recommend starting at 200-300 on over days and 300-500 below on off/cardio/conditioning days. Of course these are just starting points, as are all calorie and macro nutrient calculations. None are 100% accurate due to the infinite number of variables in a person's life.

The next step is to match your macro nutrients (protein, fat, and carbs) to your calories. These numbers will vary wildly based on your activity level, current body fat percentage, training goals, insulin sensitivity, and so on. These macros will even change from time to time in order to fine tune your particular goals. Don't get to caught up on making them 100% match up, as with calories, macro calculating is a rough guess. But to start I would set up your initial numbers like this:

Workout Days: 35% Protein, 40% Carbs, and 25% Fat
Off/Cardio Days: 30% Protein, 25% Carbs, and 45% Fat

On your workout days I would time your carb intake around your workouts. My first meal of the day consists of just protein, fat, and some veggies. I usually only eat in a window of about 8 hours (2pm-10pm), but this is just my preference and seems to work well for me. If fasting isn't your thing, then eat! I will hit the gym in the early evening, around 5-6, followed by a carb heavy meal. I also like to make sure I have a good amount of protein but low in fat with that meal. I preform well with nothing on my stomach, so I typically get all my carbs and the rest of my calories in at night, after my workouts. If you like to eat before you train, plan on a meal with carbs 2-3 hours before you workout. Then have another meal with carbs afterwards. Depending on your schedule this may or may not be an option. Nutrient timing has it's benefits but it will not make or break your progress, it just makes things a little easier for me. The most important thing is to get the calories and macro nutrients you need on the days you need them. Everything else is just icing on the cake, mmmmmm cake, that makes my life easier.

At the end of the week, preferably on one of my conditioning days, I like to toss in a "cheat day". On my cheat day, I basically eat whatever I want through out the day without stuffing myself at each meal. I also give my brain a break by not keeping track of macros or calories. I just enjoy the day like a "normal" person. While throughout the week I try to get the majority of my nutrition from quality food sources. I hate to use the word "clean" but that generally gets the point across. Notice I said "try". I am the type that doesn't shy away from pizza. While I stay fairly strict, it's important to be flexible and enjoy the foods you eat. It will make staying on plan so much easier if you aren't eating broccoli, rice and chicken breast at every meal.

Eating this way will net you some great results. With that said, the results are slow and steady. This strategy isn't designed to have you drop weight super quick and get jacked in no time. It's about increasing your metabolic rate, putting on muscle without fat (or very little fat) over a decent amount of time. I normally like to run a phase like this for about 16 weeks or so. If I feel like I am putting on too much fat, I can easily adjust my calories and macros accordingly. Same goes for if my workouts suffer or if I stall out in any of my lifts. Since you're not dipping into extremes, making changes is very easy and you will be able to see the changes after a week or so. Most people will see around 2-3lbs of fat loss a month and about .5 to 1lb of muscle a month. Your results will vary based on your training program, training age, and genetics.

Another thing to keep in mind is scale weight. While tracking your weight is important, it can also be deceiving. A more accurate way to track your progress is with body measurements, body fat calculations and progress pictures (no over sharing Instagram!). Since you're going to achieve fat loss or maintenance and muscle gain at the same time, the scale might not move much. And that's ok as long as your body composition is changing.

Progress Between 7 Months, Added 5-6lbs of Muscle and Lost 2-3% Body Fat

So there you have it! Quit bulking and getting fat in an attempt to put on muscle to just turn around and only keep a couple pounds after a cut. Do it right, keep your metabolism moving, and don't sweat the clock. If you want to be able to lose fat quickly, you need to be able to eat as many calories as you can and be able to make on the fly adjustments at anytime. This way you can stay pretty lean year round while making strength and muscle gains for years to come! As always, if you have questions, sound off in the comments!

Prioritize Your Fitness Goals with Phases

2014-06-20T15:44:00.000-07:00

Who doesn't get Motivated By JCVD!?

When starting your fitness journey, your goals are what drive you. But they also might be holding you back. When I ask someone what there goals are, some respond "to get into a better shape" or "lose 10 pounds". However, most end up responding with more of a wish list of "I want to be shredded, stupid strong, HUGE, athletic, tan, taller, and kick ass like Bruce Lee!".

That's all well and good, but shot gunning your goals all over the place will just leave you spinning your wheels and never making substantial progress on any single goal. You have to narrow it down to one "main" goal and attack it! Sure you can have supplemental goals that you will generally achieve on the way to your main goal, but systematically taking them down one by one will yield much better results.

If your 15% or more body fat and your goal is to see your abs, then you can't train chest on Monday, legs on Tuesday, back on Wednesday, etc.. You have to have a plan that will help you drop 6-7% body fat, not one geared towards muscle building. Sure, you'll still build muscle on any good fat loss plan, but the end goal is fat loss. If you want to get stronger you can't do that while eating like a bird. Your body needs to be in a calorie surplus to make any significant strength gains. You have to really ask yourself what your main goal is. Once that is established, then you need to tailor your diet and training programs for that goal.

So what's the best way to tackle a single goal but still make headway on all your fitness endeavors? Training Phases! Training Phases last anywhere from a single month to a full year and allow you to really narrow down your goals. Each "phase" should have your diet and training customized for your top priority goal. I prefer to break my phases down into 12-16 weeks. This gives my body enough time to respond to whatever I'm throwing at it, lasts just long enough to not get boring, and gives me wiggle room to adjust if I need to change something up.

While using Training Phases, you are matching diet with a training protocol that compliment each other and make attaining your goal much easier. However, Training Phases don't have to be the same thing week over week. For example, I like to start any fat loss program by removing carbs. Does this mean that for the rest of your fat loss phase you will never taste the sweet cheesiness of pizza? Absolutely not! It's a temporary tactic that yields many benefits, but eventually carbs make their way back in. Your metabolism will change, your strength levels will change, your ability to recover from workouts will change, everything will change eventually. So your diet and training methods will adjust accordingly.

Your body takes time to respond to new stimulus. You can't expect to see major changes in a month or even two. At the same time, you need to switch things up to keep your momentum and your body healthy. Being in a constant calorie deficit is just as bad as being on a "forever bulk". Either extreme will take a toll on your body and have ramifications on your metabolism. Remember, there is no "perfect" way to eat and train 100% of the time. There will be different strategies for different goals, and using phases will help you achieve your priority goals much more efficiently.

Stay tuned for more information and specifics on training and dieting phases that I like to use. I just recently finished a muscle building phase myself and will be posting details and the strategies I used to in order to hit my goals. Sound off in the comments with any questions you might have!

Exercises That Get Strange Looks, but Give Big Gains

2014-03-26T19:34:00.000-07:00

I was chatting with some people the other day and one of them said "If there is a weird exercise, Mike is doing it". Which is pretty accurate. Most people look like zombies in the gym doing the same BS they always have been and getting the same minimal results they always will. The lack of results is mostly due to overall programming and I'm sure diet, but it's good for the soul to toss in some new shit every once and a while. I'm not saying your entire workout has to be made up of funky moves, but variety is the spice of life (and gains). So here is a list of some commonly un-used exercises that I personally love and endorse. Soon those looks of "What the hell is that guy/chick doing?" will turn into "Damn, I'm going to do that if I can shoulders like that dude/woman!".

Overhead Shrug

Hold a barbell over you while keeping your arms straight, shrug straight up with your traps and squeeze for 2 seconds. Easy right?

Regular shrugs are great, but often done wrong. Most guys load up the bar or grab the heaviest dumbbells they can pick up and just kind of "bounce" the weight. If you want traps like Tom Hardy, you have to squeeze the traps. This exercise also helps you get the feeling for holding weight overhead. I like to engage my core and squeeze my glutes to make sure my back is neutral and the weight doesn't move to far forward or backwards. Use 8-12 reps.

Single Leg Romanian Deadlift

Use either a barbell, dumbbells, or kettlebells, perform a normal RDL but stick one leg behind you. Keep the grounded leg slightly bent and use the weights to act as a counter balance.

This will immediately show you your weaknesses throughout your hips, glutes and hamstrings. When you use unilateral exercises, you can't hide one side's weakness by making up for it with the other. Use 6-8 reps.

Squeeze Press

Take two dumbbells as if you were going to press them, but push them together as you rise and lower them. You keep constant pressure during the entire range of motion.

You can also do this move with an incline to really hit the top of your pecs. The squeeze press is truly superior to the traditional fly as it keeps all the tension on your chest the entire time. Check your ego and use light weights as the constant pressure is what gives this move the magic sauce. Use 10-12 reps.

Guillotine Press

Grab a bar like you're going to do a traditional bench press, but use a extra wide grip. Bring the weight right under your chin to your throat instead of your chest.

The bench press is a great move, but it actually kind of stinks for developing a complete chest. It actually utilizes a lot of your shoulder. Because you're using a wider than normal grip and bringing the weight lower, you will incorporate significantly more of your chest and cut our most of your shoulder from doing the work. Start light, cause you know, you don't want to die. Use 8-12 reps.

Dumbbell Floor Press

Use dumbbells, lay on the floor, elbows out and press the weight up. You perform this just like you would on a bench, except, on the floor (who would've thought!?).

The Floor Press lets you load up your triceps with massive weight without recruiting to many other muscles. You could do rope pull downs/press downs until your blue in the face, but you won't see the same results as you just can't use enough load and maintain proper form. Use 8-12 reps.

Stir the Pot

Plank on the top of a swiss ball, engage your core, keep your spine neutral, rotate your forearms in a circle, now reverse the direction.

Crunches suck. There really isn't a way around it. They are one of the worst ab exercises. Stirring the pot will really test your core strength and stability. Start will small circles and work your way up to larger ones to make the move more difficult. Use 8 reps per side.

There you go! Next time you hit the gym, don't be afraid to get some strange looks and give these exercises a try! Sound off in the comments if you need help implementing them into your current program.

Deadlift Tips for Tall Lifters

2014-03-17T18:33:00.000-07:00

Vine Urbank is 6'7 and Pull Just Fine!!

I'm 6'5. Being tall is awesome. We know when it rains first, we can see over everyone at a movie theater, and we're all great at basketball. Ok, maybe not. However being tall has it's advantages but one of them is not lifting weights. Our leverages suck and we have have to work twice as hard on form to lift half as much weight as guys with "normal" height. One lift in particular that can be challenging for us tall folk is the deadlift. Which really stinks because nothing can put mass and strength on our lanky frames as efficiently as the deadlift. Lucky for me I was kind of ignorant to the fact that deadlifts can be difficult for taller lifters and it became my favorite exercise after some trial and error. Here are some tips and tricks to help you pull safe and strong.

The main issue with being tall (over 6'0) and deadlifting is getting all the way down to the bar in a good starting position. Sure we have long arms, but usually lanky tall guys also have long legs and a long torso. That makes for a long way to the bar when it's on the floor. The second is rounding our lower back and looking like a scared cat when we first begin to pull. This is usually caused by the above issue (bad starting position), weak glutes, weak hamstrings and poor mobility. The good news is since we know our weaknesses as a tall lifter, we can address them directly.

Lets tackle number one first as a good setup is the foundation of the deadlift. First consideration for taller lifters is foot position. I recommend a hip width or maybe a tab wider than hip width base. To figure this out easily, do a vertical jump a few times. Find the place where you generate the most force and get the highest. That's how far your feet should be apart when you approach the bar. Point your toes slightly outward. Your shins should be all the way to the bar. The rest of your setup should follow "general" deadlift techniques. I recommend checking out this article from Eric Cressey for a full setup with the above considerations.

Getting down to the bar can be tough at first due to all of our lankiness. Warming up is key in making sure all of our parts work together. Stretch your quads, glutes, groin, and hamstrings before you start anything. I like to do some jump squats to get everything fired up after stretching. Don't go to crazy, you don't want to tire yourself out, just warm up and get loose. You can also put plates, blocks or pads under the weight to raise the bar a bit. Don't over rely on these, but use them as a stop gap until you're strong and limber enough pull all the way from the ground.

The second issues is rounding your lower back. Deadlifts need to be done with a neutral spine in order to keep your back safe. This is easier said than done for us tall folk. If you can maintain a neutral spine on your setup, but your back rounds during the "off the floor" part of the lift, you need to find the weak link. Tall lifters usually have skinny weak legs, which means hamstrings and glutes aren't doing the work, your back is. For a conventional deadlift these are the primary leg muscles involved. Reverse hyper extensions, good mornings, stiff leg deadlifts and rack pulls are all great ways to strengthen the muscles in your legs and back. These muscle need to work together to stabilize you and lift the weight off the ground. If you have a really hard time with the deadlift, start with these moves for a few weeks before proceeding to the real deal.

Last but not least are some general tips that make the deadlift easier for any lifter. Your footwear should be minimal if not barefoot. You don't want to wear sneakers that lift your heel. I'm a big fan of Vibrams Five Toe shoes but not everyone wants to look like a douche (I pull that shit off). Go with some Converse sneakers, barefeet, or Reebok power shoes. Last but not least is reps and sets. The deadlift is not a bicep curl. You don't need to use high reps to get results. Keep your reps between 1-5 for your "working weight". I usually do one warm up set of eight with very light weight to get my body warmed up followed by 4-5 more warm up sets of 2-3. Form is so important during a deadlift you don't want to sacrifice it by doing higher reps just because.

Don't let being tall be an excuse why you aren't doing deadlifts. No exercise out there taxes the body and builds muscle as well as this move. Find your weak points and use the above tips to overcome them. Sure our leverages suck and some lifts are harder for us to do, but the payoff of battling through and picking up the weight will reap benefits unlike any other exercise.

Be Successful in the Gym: Have a Plan

2014-03-05T08:00:00.000-08:00

We've all done it. You walk into the gym with no plan. You do a little of this, a little of that, but ultimately, you do a lot of nothing. Other times you tell yourself "Self, today I'm doing arms". Still, you end up bouncing from random bicep and tricep exercises not resulting in shirt busting guns. This is one of the main reasons people aren't successful in the gym. My Dad has this saying, the Six P's he calls it, proper planning prevents piss poor performance. I always thought it was kind of corny, but it makes sense in many aspects of life, especially in the gym. Thanks Pops.

Having a day that you work a particular muscle group is a decent start, but in order to see real results in a decent amount of time, much more thought is required. What I'm referring to is an "ultimate plan" if you will, a program. A plan that is based on a particular goal that isn't just for one day, one week, or a month. Programs worth a damn will usually last 12-16 weeks and very by phases. So you won't be doing the same thing every single month. Each phase should build on the one before it in order to maximize results and performance.

People that just started hitting the gym, all the way to professional athletes rely on other people who have more experience than them to create a program. How many boxers train for a fight without a coach? I think back to when I first started and my ego always got the better of me. I told myself I knew what I was doing and I don't want some cookie cutter program designed for soccer moms. I was wrong. Sure I saw some results here and there but it wasn't until I honed in on my goals and stuck with a solid program for an extended period of time that I saw my abs for the first time. The benefits of a program are two fold. Not only will you see results faster, but you can shut your brain off and just do the work. You won't be second guessing yourself or wondering if you should do 10 or 15 reps. You just do it. (stole that from somewhere)

Everyone's goals are different so there isn't "One Program to Rule Them All" that will turn you into a jacked beast or a beauty queen. So start with a clear goal. I recommend everyone start by getting leaner and focusing on form. It's a lot easier to build on a strong foundation, than jump into trying to be a powelifter when you're 28% body fat and move like shit. When you get leaner, you help your body perform better by being more efficient. Think of it like a sports car after a good tune up. You wouldn't take an old Vet with 100,000 miles on it, drop a super charger in that bad boy and head to the track. Do the same with your body by setting yourself up for success.

On the other side of a good workout program is a good nutrition program. In a 24 hour day you spend 23 of it NOT in the gym. So make sure when you look for a program it includes nutrition. If it doesn't include it, find a nutrition plan that compliments your workout program and your end goals. In fact, I believe your diet is even more important than the work you do in the gym. Especially for newer gym goers and people who just want to get in better shape.

So next time you head into the gym, don't walk around aimlessly. Attack your workouts by being prepared, built proof your diet by zeroing in on you goals. I promise you will see significant improvements all around if you plan properly! Sound off in the comments with your favorite programs and what has worked for you!

What's the Best Time to Eat and Workout?

2014-02-22T23:23:00.000-08:00

I wouldn't call myself a fitness expert. In fact, the science of health and fitness is constantly changing. What we thought were facts are being proved as myths and vice versa on a day by day basis. Things change as more variables are added, different goals are set, and technology improves. With that said, I am a geek. I research everything. When I have a question, I dive into the Internet and find what I'm looking for. However the Internet is a blessing and a curse.

The more you dig, the more misinformation and contradictions you’ll find. It's all about finding the sources of information that aren't full of shit or have an agenda. With that said, experience is key. Repeating dogma you read in a magazine pales in comparison to testing methods in the real world and seeing the results (or lack there of). So what you’ll find below is not only countless hours of research on my part, but personal experience with myself and others I have helped along the way. Not to mention the sources themselves, who are all credible experts with years of research and training experience.

OK, now on to the article. What's the best time to eat? How much? When? How about working out? When should you hit the gym? Morning? Evening? Lunch time? Never!?

Let's tackle eating first, as it is a much more complex question with MANY variables. The first thing we are told is to eat six times a day. This is also called “The Frequent Feeding Model”. It was originally thought that each time you eat, your body uses energy to digest the food which results in burning calories. So the more times you digest, the more calories you will burn. Unfortunately, or fortunately depending on how you look at it, this is FALSE. Whether you eat 2000 calories in six sittings or in three, your body will still have the same metabolic rate resulting in the same amount of energy used. Eat as many meals as you want. Do what fits your schedule and lifestyle. I’m a big fan of big meals less often. I don’t stuff myself to the point of discomfort, but I often pack in 900-1000 calories in my meals.

The other thing we hear frequently, especially if you’re trying to gain muscle, is your body can only use 20-30g of protein at once. The problem with most of the studies this assumption is based on, is the amount of variables. A 250lb male powerlifter that trains 4 times a week will be able to absorb a hell of a lot more protein than a 130lb woman that practices Yoga twice a week. There is no magic amount of protein you should eat at once. Focus more on total daily intake of protein vs worrying about only absorbing X amount.

My favorite myth is eat carbs in the morning and not at night or you’ll get fat. This is absolute crap! I can personally attest to this myself as I eat 200-400g of carbs exclusively at night and usually right before bed. This myth was based on the body’s insulin resistance levels and how carbs affect that. Carbs and insulin are another huge topic, so I won’t get into a ton of detail here. What I will say is, just like protein, focus on the amount of carbs per day you eat versus when you eat them. The amount of carbs you should eat will wildly vary based on your goals (fat loss, muscle gain, endurance athlete, ninja, etc..) Carb cycling is the safest bet when it comes to carbs. That’s just fancy talk for Eat more carbs on days you workout and less on your off days. Also timing your carbs around you workout will be extremely beneficial. If you plan on working out at night, don’t slam down carbs at 7am. A good rule of thumb is the meal before your workout and the meals after your workout are safe to have carbs.

Breakfast is the most important meal of the day. Nope. There isn’t “a most important meal of the day”. In fact, I have skipped breakfast pretty much all my adult life with nothing but benefits. I’m a late person. I train at night, I eat at night, and I am most productive at night. What you do with the rest of your day is far more important than making sure you are cramming something in your mouth first thing in the morning. If you’re like me and don’t have time or don’t feel the need to eat in the morning, than don’t! If your goal is fat loss, than skipping breakfast is great way to cut out some calories and jumpstart your fat mobilization. Take a look at Carb Backloading and Intermittent Fasting for more details.

If you just skimmed over all of the above let me help summarize. Your total daily intake of calories and macronutrients (Protein, Fat, Carbohydrates) is the most important factor in your fitness goals. Of course choosing the right foods is equally important but eating at a calorie deficit is a proven way to lose weight. That’s why the Twinkie Diet and the McDonalds Diet work! Are these ideal or healthy? Hell no! Especially if you want to keep or gain muscle. But they prove that losing weight isn’t rocket science.

The question of what’s the best time to workout is easy. Whenever. I’m not a morning person…..at…. all! I tried for the life of me to get up at 6am and hit the gym first thing in the morning. Not only were my workouts complete shit, I was exhausted all day. I wasn’t getting enough sleep because I was forcing myself to get up and try and workout. Now I workout after work in the evening on most days. Sometimes I am at the gym as late as midnight. This might be crazy to some (getting up at 5am to go running sounds crazy to me!), but it fits my lifestyle and schedule. So long story short, make sure you’re getting 6-8hrs of sleep each night and hit the gym whenever it best fits your schedule. I can’t put enough emphasis on sleep. You NEED 6-8 hours every night to recover from your training. So don’t try and shoehorn a specific workout time at the expense of a good nights rest.

So there you have it folks. A “quick” summary of the best time to eat and workout. As you can see there are so many variables it is nearly impossible to give a cookie cutter answer that works for everyone. The most important takeaway is to make your nutrition and training regimens sync up with your lifestyle and schedule. If not, you’ll be working against yourself to hit your fitness goals! Hope this helps!

References:

Meal Frequency

Intermittent Fasting

Protein Absorption Myth

Carbs Before Bed Myth

Skipping Breakfast Won’t Kill You

10 Life Lessons Learned from my Pugs

2013-11-25T08:23:00.001-08:00

Pugs aren't just cute dogs that happen to be great pets. They are little roly poly philosophers that teach us important lessons about life. You just have to decipher their teachings from snorts and heavy breathing. These are some the lessons I have picked up from my two boys Frank and Zuko.

It's better to beg for forgiveness, than ask for permission

Sometimes you just have to take action and worry about the consequences later. Don't always focus on getting approval before you do something. Use your own good judgement and make shit happen!

I didn't know I couldn't do that

Exercise is important

Staying active is one of the best ways to stay healthy. Weather it's taking a walk everyday, playing a sport, or lifting weights, keeping your body in motion will only help you.

Kickin up dust

Dress to impress

It's undeniable when you "get dressed up" you feel better about yourself. You seem to have more confidence, stand taller, and your jokes are HILARIOUS! Well maybe not all of those, but looking good and feeling good go hand in hand. So suit up!

Sup

Try new things, they can be fun

Don't be afraid to try new things. Food, drinks, workouts, skydiving, or whatever, just be open to new stuff. You won't fall in love with it all, but the stuff you do, you would have never experienced if you didn't give it a try.

Or not

Don't take life to seriously

Learn to laugh at yourself, try not to get embarrassed, and take time to enjoy the little things. Life is serious and short, but you don't have to let that negatively effect the way you live it.

Soap suds.....in...my....Pug eye

Snuggling is pretty great

Physical contact is important. It makes you feel good, it calms you, it reassures you and gives you the warm and fuzzies. Hold hands, hug as much as you can, and snuggle up on the couch and watch some TV.

Shhhh We're Trying to nap

Be bold

Don't sit and wait for things to happen. If you want something, don't be afraid to go get it. Risk is part of life and often yields the greatest rewards.

What's up?

Sometimes, it's ok to fight

Having arguments is a fundamental human trait. We're not all going to agree all the time, so don't act like it. Don't be afraid to stand your ground.

Got'm right where I want'm

Laugh often

A good laugh will make anyone feel better. I'm sure there is some science out there showing the correlation of laughter and living longer, I just don't care to look. I'm busy laughing at this ridiculous picture.

WTF am I wearing!?

Take time to relax

Rest and recovery is a major factor in living a healthy life. Take time off, go on vacation, or call in sick, whatever you need to do to "reset". You'll come back refreshed and ready to take on the next challenge.

Bed hog

Change Your Body, Change Your Mind

2013-09-23T17:27:00.000-07:00

March 2012-September 2013

Before I turned thirty, I decided I needed to change some things in my life. One of those things was my body. I never have been particularly in "bad shape" but never in really good shape either. I lacked the discipline and the drive to maintain eating healthy and working out. With a ton of support from my fiancé Erin, and a lot of research, I have been able to make some steady progress that I'm really proud of. Other than the usual motivational issues people run into, the hardest part was just knowing where to start.

I'm a geek at heart, so my journey started on the internet. Diving into forums and blog posts on how to eat, what to do in the gym, and "HOW TO GET JACKED IN 10 DAYS". What I found was overwhelming. There is so much information out there that is conflicting, over generalized, and just plain wrong. So for a while I just stuck with trying to eat six times a day, working out with no real plan or goal, and my results were pretty minimal. Then I found some great resources that made sense of all the BS out there and really helped me fine tune my diet and workouts. But it wasn't just my body that benefited, my mind did as well.

When you go through changes in your life, your mindset changes. When you change your body, you change your mind. Something you thought was impossible, suddenly becomes reality. To be honest, the hardest work I've done in the past year hasn't been physical, it's been mental. Overcoming laziness, pushing myself harder, learning when to say no to that pizza (and when to say hell yeah) and even having to learn when to take a day off and not be so obsessed, has been more challenging than any workout.

I now look at obstacles and challenges in my life as things I WILL accept and overcome. We learn and grow through struggle. Things that come easy usually don't benefit us much and have little value. By recognizing my weaknesses and doing something about them, I have improved myself and my life. Physically, mentally, emotionally and relationship wise I've become a better man.

One of the things I've learned, is that I really enjoy helping others in regards to fitness. Having a "plan of attack" was one of the largest challenges for me. So I'd like to share a book that really helped me. Man 2.0: Engineering the Alpha has been a game changer. And don't worry, it's not douche-y as the title might suggest. It's all about becoming the best version of yourself and pretty much walks you through an amazing diet and exercise program. It's a four month long program that will help you jump-start your fitness plan or get you over that plateau you're stuck at no matter what level of training you have.

It's written really well and entertaining, as well as being packed full of motivational stuff. If you're a geek like me, you'll really enjoy all the Star Wars and nerd culture references as well. I don't want over sell it and say it changed my life, but it did open my eyes and my mind as to what I'm capable of. I encourage everyone to check it out and I hope you find similar results in your journey!

Some other great blogs and links to get you started:

Roman Fitness System

Athlete.IO and Carb Backloading

T-Nation

Bodybuiding.com

Afterword:

I just want to take a second and thank my fiancé Erin. I'm not an easy person to deal with, especially when I set my mind on something. I have a tendency to become obsessed with things and dive head in. Fitness was no different. If you want extreme results, you have to take extreme actions. That's all well and good for me, but not everyone around me feels the same. It took me a while to recognize this and she continues to stick with me no matter how annoying I can get. So to you Erin, thank you so much. A big part of the last year was becoming a better man for you. I love you.

Killswitch Engage: Disarm the Decent Review

2013-07-18T21:08:00.001-07:00

A little over a year ago, Howard Jones announced he was leaving Killswitch Engage due to personal reasons. He took the helm over from Jesse Leach who also left the band for personal reasons in 2002. With Howard as the front man, the band saw amazing success and was even nominated for a Grammy in 2005. His voice is still in my top 5 favorite vocalists to this day. When he announced his departure I was really shocked and worried where it would leave one of my favorite bands. I was thinking what every other fan was, "Wouldn't it be awesome if Jesse came back?" I was never able to say who I "liked better" between Jesse and Howard. They both have very unique styles and are so different, it's actually pretty amazing this band has had both talents.

With an announcement in Feb 2012 that Jesse Leach would in fact be coming back as front man, I was immediately excited and could not wait to hear what they came up with! What seemed like an eternity of waiting, they released Disarm the Decent this month. The question is how does it stack up? Howard left some huge successful shoes to fill and Jesse has been gone form KSE for almost a decade. Well, in short, IT ROCKS!

The album opens fast and brutal with "The Hell In Me" and continues it's assault for the remainder of the album. Things slow down a bit in "Always", and it really showcases Jesse's range. Fans of Alive or Just Breathing will feel right at home. It sounds like Jesse never left, they just picked back up and kept making great music. The vocals are definitely more refined but Jesse still has that emotional scream that really pulls you into whatever he's saying.

Musically it's fast, technical, and hard. Each piece flows into the next without taking you out of the music. The breakdowns and riffs are really great and the drums never stop! The whole thing is put together so well and sounds amazing. Taking Jesse out of the equation, Killswitch Engage stepped their game up big time on this album musically. The guys seem recharged and "new". There is a sense of aggressive excitement that really comes through in the music. I highly recommend everyone check this album out. Old fans, new fans, it doesn't matter. This is a masterpiece of an album and definitely worth a listen.....on repeat.

Metal, hearing loss, and a great time!

2012-12-23T07:06:00.001-08:00

So last week I'm out with my fiancé Erin, and Google Now alerts me that a band I've searched for is playing the next day. First off, I was amazed how well Google offered up such useful information, second, it just so happened it was my favorite band As I Lay Dying!

I immediately bought two tickets, one for myself and one for Erin who was obviously not thrilled with the idea of standing for hours listening to blistering double bass and screaming. She says "Call your brother, he'd like to go more than me". So after 13 or 14 "are you sures" I called Jeff and solidified plans to rock our faces off.

The show was held at the Cuban Club, a small little outside venue in Ybor city. The first few bands opened up and got the crowd warmed up. The usual silliness ensued. A mosh pit opened up, kids croud surfing, and hardcore kids flinging thier fists and legs around like idiots. I'm to old for this bullshit.

Then As I Lay Dying took the stage. They opened up brutal as hell. The croud went nuts. Jeff and I had moved ourselves up to the front before they started and had to push, shove, and stabilize just to stay on our feet. We're not small dudes either. Jeff 6'3 and me 6'4, both weighing over 220lbs. The energy was awesome. The crowd was like a living entity all moving and flowing together.

I don't remember the exact set list, but my favorite song "Through Struggle" was the highlight for me, while "Cauterize", the opening jam off thier new album caused my brother to look at me, say "Fuck it!" and run into the pit. I was instructed to not let him in the mosh pit due to a back injury he suffered at work, but in Jeff's own words "The Metal just calls to me".

After As I Lay Dying finished Jeff and I headed to grab some water. Instead of staying for the last band, we decided to call it an early night. As we were walking back to his car, I look to the right down the street, and there's the freaking band standing next to thier bus! Well damn, I got to go shake thier hands and see if I could get a picture. We walked up and Josh, the bassist and "clean" vocals singer, stuck his hand out right away. He thanked us for coming out and was very cool. Tim, the lead singer and as Erin calls him, my "man crush", was off to the side talking with some other folks.

I'm standing there like a star struck 12 year old girl meeting Justin Bieber when my brother finally says "Can my brother get a picture with you guys?". They obliged, shook our hands, thanked us again for coming out and we took off. It was the perfect ending to the night.

For the next two days my ears were ringing none stop, my elbow hurt from throwing kids around, and once again I thought, "I'm to old for that bullshit". I can't wait for the next show!

The Avengers Movie Review

2012-05-04T08:02:00.000-07:00

Back in 2008 when Iron Man was released and we saw Nick Fury first approach Tony Stark about the Avengers, it was a pipe dream. The idea was cool, but it could never really happen. Could it? Movie after movie, post credit scene after post credit scene, it was becoming more real. Finally May 4th , 2012 audiences get to see The Avengers assembled for what could have been a disaster, destroyed by the epicness of itself. Fortunately Marvel’s Avengers doesn’t just “not suck”, it kicks ass!

The movie doesn’t waste time getting into the swing of things. There are no origin stories to tell (the five stand alone movies do that), no back story to drag down the flow, and the action starts from the top. The plot is pretty cut and dry. The earth is about to be attacked by Loki (Thor’s brother) and an army of space creatures. S.H.I.E.L.D is responsible for stopping the upcoming conflict, but of course they are overwhelmed. That’s when the Iron Man, Captain America, Thor and the Hulk are called together to stop Loki.

Of course these guys don’t all get along right off the bat and the banter that ensues is pretty awesome! Joss Whedon knows how to mix action and comedy and this is immediately evident when Earth’s Mightiest Heroes get together. The one liners and digs at each other are priceless. I found myself actually laughing out loud many times.

The pacing of this movie is fantastic. There is literally never a dull moment. From start to finish stuff is happening. Whether it’s Cap and Iron Man repairing a turbine or Hulk smashing through alien forces, the film is always moving forward. Every character had their time to shine and it never felt like a one horse show. Eventually the team figured it all out and started to work together. When this happens, not only does the banter and comedy get better, but the action sequences really shine. Seeing the avengers all working together is a geek dream come true. There was never a moment where I thought “Where is so and so?” or “I wish I saw more of XXXXX”. Everyone got great screen time and one character never overshadowed another.

This movie could have gone bad in so many different ways with all the egos, standalone franchises, and just all around “weight”. My expectations were set so high because I am a huge fan of Joss Whedon, as well as being a huge comic book fan. I am really happy to say The Avengers met and surpassed all of them!

Enter Shikari: A Flash Flood of Colour Review

2012-02-03T06:50:00.000-08:00

What do you get when you mix post-hardcore, alternative rock, drum and bass, spoken word, dirty vocals with a sprinkle of dub step? Most would answer "a friggin mess!", but those people must not have been listening to Enter Sjikari's A Flash Flood of Colour. AFFoC is such a diverse album that styles and genres don't just change from track to track, but from within each song.

Normally mixing these styles yields a gigantic mess of sound that isn't coherent or pleasant to listen to. AFFoC is jus the exact opposite. From the second track "Meltdown", I was hooked. The electronic beats mixed with hardcore/alternative rock is done so well that it blends together and you forget they are different genres all together. The breakdowns aren't has "hard" as with most hardcore/meat/whatevercore bands, but they are still present and done well. Roughton "Rou" Reynolds's vocals are all over the place. He goes from spoken word, to light singing to raspy screams to a straight dark growl. What's awesome, is it always makes sense. You get a feel for the song and the emotion behind it based on the tone. One of my favorite parts is when he takes it a little too far and his band mates have to remind him to calm down and think about Gandhi. Funny stuff.

Just about all the songs take a very political stance with themes ranging from sustainability to war. Enter Shikari is definitely not your typical whiny band that has girlfriend problems or high school drama. These guys are out to change the world, Well, at least in their album they are. For the most part I like the writing, but do wish the guys would switch it up a bit. Each song tells me that the system is broken and humanity is doomed if we stay the current course of consuming and war profiting. A noble effort indeed, but it looses it's impact when all the tracks are about the same thing.

Don't think about it, just play the album. That is the best advice I can give you. The mix of genres can be hard to keep track of and that's exactly why you shouldn't. Just sit back and enjoy. This album is really really good! Despite the constant political theme through out, AFFoC is one of the most creative albums I have heard in a while. Enter Shikari really hit a home run with this one!

4 out of 5 Available on Amazon Mp3

Track Listing

1."System..." 1:57

2."...Meltdown" 3:24

3."Sssnakepit" 3:26

4."Search Party" 4:06

5."Arguing with Thermometers" 3:22

6."Stalemate" 4:18

7."Gandhi Mate, Gandhi" 4:26

8."Warm Smiles Do Not Make You Welcome Here" 4:36

9."Pack of Thieves" 3:58

10."Hello Tyrannosaurus, Meet Tyrannicide" 3:44

11."Constellations" 4:59

Total length:

42:29

Attack Attack! This Means War Album Review

2012-01-27T07:18:00.000-08:00

When I first heard Attack Attack! I was captivated by their use of electronic beats and auto-tuned vocals mixed with heavy breakdowns and deep growl style vocals. I had never heard anything quite like it. Stick Stickly, to this day, is one of my favorites songs. Fast forward to their third album release, This Means War, and you can quickly hear things have changed. Some for the better, some for the worse.

Both the clean and dirty vocals are now performed by Caleb Shomo with no sign of auto-tune. His clean vocals have a very "poppy" quality to them and remind me of early pop/punk "sing along" jams from the early 2000s. I'm not a fan of his dirty vocals most of the time. They sound like a kid that his hitting puberty and he has a "crack" in his voice if you will. Shomo must use this style because it makes it easier to transition into the singing clean vocals because every once and while he'll toss in the guttural growl I love so much so I know he is capable.

The musical style in This Means War sets a very steady and heavy tone. Even the song names have lost their quirky funny names of previous albums. The interlaced electronic beats and synthesized break downs are all but removed and replaced with a very been there done that metalcore sound. The song writing is very boohoo, "woe is me" (not the band) and they don't contain much emotion. This really disappointed me as what drew me to Attack Attack! was that they were different from your run of the mill metalcore band. Yeah the auto-tuned vocals and electronic beats are gimmicky, but they are so damn catchy. They never over did it and on their self-titled album, there was a perfect mix of the different genres. This Means War seems to take the band in a different direction, one that is littered with whiny writing and a repetitive sound. A step backwards in my opinion.

I still found small traces of the "old" Attack Attack! in "The Hopeless" but did enjoy their newer style in
'The Motivation". So I don't hate this album, but I was disappointed for sure. If you enjoyed Attack Attack!'s old style of electronic beats and catchy hooks, this album isn't for you. If you prefer a "meater" sound and more traditional meatlcore, than give it a listen.

2.5 out of 5

Star Wars Complete Saga Blu-ray Review

2011-10-31T15:32:00.000-07:00

I've never owned a Blu-ray player and said I would only buy one when Star Wars came out on it. So when they announced that the Blu-rays were coming I picked one up about week early along with X-Men First Class and Inception. Both movies I really enjoyed. However, I was not impressed with the Blu-ray quality . It looked good, but for the huffing and puffing about how good Blu-ray is supposed to look, I was underwhelmed. Now I was worried. Would Star Wars disappoint me the way these movies had?

A note on the changes Lucas has made.

Do I hate that Han shoots first? Yes. Since 1997. Do I hate all the extra CG scenes? No, in fact I really like some of them (not the one with Jabba in Ep IV). Some of the changes in 1997 I disagree with and some I like. The same goes for the Blu-rays. The changes don't take away from the story at all and don't make these movies any less enjoyable to watch. On to the review!

The moment I saw the Star Destroyer fly over top in the opening scene of A New Hope, I knew I would be satisfied with the quality of this Blu-ray. By the end, I was not only satisfied, I was impressed and loving every second. You could see all the details in R2D2's metallic body, the scuff marks on the equipment, the individual hairs on Luke's head. It was awesome! It was hard to imagine that this movie was made in the 70's, it looked great.

The prequels looked just as good. As most of Episodes I-III are CG, the details were stunning and almost hard to tell they weren't practical parts of a set. I even forgot that they remade Yoda in Ep I in CG instead of a puppet. Normally Episode I is my least favorite for reasons I won't get into, but on Blu-ray, the pod racing scene really comes to life. The sound was awesome and even on my rinky dink sound setup, there was a noticeable improvement when compared to DVD or my usual iTunes HD movies.

All in all I am extremely happy with my decision to pick the Star Wars saga up on Blu-ray. They look amazing, sound great, and there are so many extras it's friggin ridiculous! If you're a Star Wars fan and own a Blu-ray player, you are doing yourself an injustice by not picking these up.

Been Crazy Busy!

2011-08-13T16:40:00.000-07:00

The past few days have been really busy. We are doing a site re-design over at The Gadget Gurus and of course nothing goes according to plan. Hopefully it will be all done by this weekend. I thought it was about time to spice up the site as we have some important announcements and changes coming up and the old look was getting.....old. After this weekend I will defiantly have a few more gray hairs!

(no that's not me in the picture)

Cowboys & Aliens Movie Review

2011-08-01T10:26:00.000-07:00

Han Solo and James Bond, Cowboys and Aliens. How could this go wrong? Lazy plot, forgettable supporting characters, and a anticlimactic ending, that's how.

To be fair I enjoyed Cowboys and Aliens, just not as much as I should have. With Harrison Ford and Daniel Craig on the screen and Favraeu behind the scenes, this movie should have been epic. Unfortunately it was just "good". The action scenes where Craig kicked a bunch of Cowboy ass was awesome, too bad those "Jason Bourne" style fights stopped 20 minutes in. Also what was with Olivia Wilde's character? SPOILER She was an alien too, but just filled us in to that fact 3/4s of the way through to help push the plot. It was like the writers were like "Oh shit, we forgot to tell the audience why these aliens are here."

Overall I liked Cowboys & Aliens, the action was decent, the plot was "eh", and the special effects were on point. At the end of the day I would classify this one as a rental.

Human Torch Easter Egg in Captain America

2011-07-29T12:04:00.000-07:00

I totally missed this when I saw Captain America, but there is a scene that includes the original Human Torch who was an android!! Taken from the Wiki:

"The "Human" Torch was actually an android created by scientist Phineas Horton. He possessed the ability to surround himself with fire and control flames. In his earliest appearances, he was portrayed as a science fiction monstrosity, but quickly became a hero.

The Human Torch was one of Timely Comics' three signature characters, along with Captain America and Namor the Sub-Mariner. Like many superheroes, the Human Torch fell into obscurity by the 1950s. In 1961, Marvel recycled his name and powers into a new, unrelated Human Torch, a member of the Fantastic Four (who actually was human). Unlike Captain America and the Sub-Mariner, the original Human Torch has had only a small presence in the post-1950s Marvel comic books and is closely associated with the Golden "

via [io9]

Potter and Captain America: Movies I've seen Recently

2011-07-29T07:23:00.000-07:00

I saw both of these last week and figured I'd drop my thoughts on here. It's no secret that I'm a huge comic book and Harry Potter fan. Needless to say, these were the two movies I was looking forward to the most this summer. Let's break it down.

HP7 Pt2:

So glad they broke these up into two movies. The last book was so good and such an emotional rollercoaster that there is no way it would have fit into a 2.5 -3hr film. So what did I think? I really enjoyed it! The last half of the final story was filled with non stop action with very little to no "slow" scenes like Deathly Hallows Part One. The movie did a great job of explaining all the story elements from the books and tying up loose ends by bringing it all together in the final scenes. In most of the recent Harry Potter movies, things have been left out or quickly rushed through, but HP7 Pt 2 did a good job of not doing this to the point where you could "feel" it like in previous movies. COUGH Half Blood Prince COUGH At the end of the movie I was fully satisfied with how it all went down and slightly sad that this will be the last installment of a series that, in my opinion, has some of the best story telling we have ever seen/read.

Captain America:

This was THE movie for me this summer. Yes I was excited about Harry Potter too, but I have read the book and I knew what happened. But Cap, I had no idea if this was going to live up to the massive hype I built up in my head. I am very happy to say that it did! Captain America played out great! The movie kept good pace with a nice mix of story and action. I never caught myself thinking "ok, let's get on with it" like I did in Thor. The movie took care in telling the origin story in a really great way, captured the "corniness"of Cap when he first dropped on the scene and picked up the action quickly. Chris Evans did a great job playing Steve Rogers and the costume design was awesome. The visuals were on point and the action scenes weren't over the top, but had that "comic book" flair. I really enjoyed Captain America and am even more stoked to see the Avengers next year!

Stoked about tonight's movie!!!

2011-07-14T19:24:00.002-07:00

I'm really excited about seeing HP7 Pt2 tonight. I feel a bit like I did when Star Wars Ep 3 came out. I already know how it ends (read the books) but want to visually experience it on the big screen. To be honest I have been let down by the last few movies starting with Order of the Phoenix, so I really hope they end it well. Stay tuned for what I thought.

T-Minus 1.5 hours!!!