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Diet & Exercise
- 2 Habits of models / athletes / public figures
- 2.1 Models
- 2.1.1 Victoria's Secret Models
- 2.1.2 Instagram models
- 2.2 Athletes
- 2.2.1 Olympic Athletes
- 2.2.2 Body builders
- 2.2.2.1 Arnold Schwarzenegger
- 2.2.2.2 Joe Delaney
- 2.2.3 Carb Cycling
- 2.2.4 Carb Loading
- 2.3 Actors
- 2.3.1 The Rock
- 2.4 Public Figures
- 2.1 Models
- 3 Female-specific advice
- 3.1 My advice
- 3.2 Others' advice
- 4 Fiber
- 5 Attractive proportions
- 6 Advice from other people
- 6.1 Women
- 6.2 Scooby
- 6.3 Dev
- 6.4 Jack Dorsey
- 6.5 Chung
- 6.6 Bryan R
- 6.7 Swimmer-trainer @ Equinox (Mitch)
- 6.8 James 'Hitch' Furlow (YouTuber)
- 6.9 Misc people
- 7 Sleep & Weight Loss
Related pages
In order to lose weight or maintain a healthy weight, you need to understand the reasons people are overweight:
the incentives they feel for maintaining a healthy weight (younger & dating-->more careful about what you're eating)
the food they're eating
the food choices of the people around them
the amount of sleep they're getting (less sleep-->more stress / cortisol-->more eating)
the amount of physical activity they do in a day (office job-->less physical activity)
also, talking about "going on a diet" is absurd if your goal is to keep the weight off. In order to maintain a healthy weight you need to permanently change the foods you are eating.
Here's an interesting experience I had:
One time I was in a super-market and on a whim bought a package of Oreos and three pints of Haagen-Dazs. I ate all that stuff over the course of two days. Before I bought the Oreos/ice-cream I was very, very good at telling what my body wanted when I felt a particular craving. But in the days after I ate the cookies/ice-cream, my ability to detect what my body needed was a little messed up: for example, I would go a few hours without drinking water, and my body would need water and start to go "HEY WE NEED SOMETHING", but I would find myself craving ice cream instead. I think the problem is that our brains have a limited number of ways to go "Ahhhh that's good" or "Hey! Do something!", so when we get a feeling that says "Hey! Do something!" we have this tendency to think of whatever made us feel good in the past. Or something like that.
Thought: One thing that may keep people from eating fruits and vegetables is that, to have a good experience, you need to know how to choose the specimens that are going to taste good. There's a lot of variability, and if you don't know what you're doing, you're very likely to choose something that you won't like the taste of. This idea also applies to knowing how to prepare and eat the fruit. If you cook broccoli correctly it can taste great, but if you don't do it correctly (which is easier than doing it correctly), it won't taste good and you're not likely to want to prepare it again.
Intermittent Fasting
2016.11.01 - YouTube - Kevin Kreider - I Wish I Had Known These 3 Things Before Intermittent Fasting
You may need less sleep while doing IF. If so, don't worry, just get up and start doing things.
You can drink coffee and tea; that isn't considered breaking the fast.
Ease your way into IF. He wishes he'd fasted for the first hours, then have a ten-hour eating window instead of an eight-hour window. And try doing it every other day instead of every day.
If you don't ease in, you may find yourself feeling really hungry and angry.
It takes 3-6 weeks to get adjusted.
2016.11.14 - YouTube - Scooby - The Truth About Intermittent Fasting
This is primarily a criticism of the Kinobody paid program.
Your body needs protein to gain muscle. If you're trying to gain muscle, it doesn't make sense to withhold protein from your body for 16 hours a day.
He says that IM can work for fat loss by helping with hunger management, but that you need to be careful that you don't develop an eating disorder.
2017.02.17 - YouTube - Brandon Carter - Why I quit IF
Summary: He found he could put on muscle faster if he didn't do IF, but that it was harder for him to stay lean.
He said he'll also switch up his diet depending on his situation. For example, when he went to another city and didn't have as much control over his diet, he switched from his normal diet to IF to accommodate that lack of control.
http://www.nytimes.com/interactive/2015/11/17/health/wiredwell-food-diary-super-tracker.html
2015.01.15 - NYT - A 12-Hour Window for a Healthy Weight
Very interesting. This reminds me of that guy who has that system that he sells. Someone I read about online said that it really works, but he ended up feeling depressed when his body fat percentage got too low.
Habits of models / athletes / public figures
Models
Victoria's Secret Models
[Miranda] Kerr told Harper's Bazaar, "I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day." She is also known for maintaining a strict diet of fish, fresh food and steamed vegetables and consuming coconut oil to maintain flawless skin. Meanwhile, fellow Victoria's Secret model Adriana Lima also reportedly stays in top form with twice daily workouts and liquid diets of protein shakes before runway shows.
Source: http://articles.nydailynews.com/2012-11 ... trict-diet
Lily Aldridge:
“I am a mommy and I have a 4-month-old, so having a healthy diet is important. Nothing crazy. I definitely dieted, though. I ate a lot of organic salmon and vegetables. I couldn’t have worked harder—maybe I’m not as tiny as I used to be, but I’m womanly now and I’m proud of that.”Source: http://www.thedailybeast.com/articles/2 ... ining.html
Instagram models
Alexis Ren
2016.11.02 - Spoon University - 7 Dos and Don'ts to Dieting, According to Instagram's Alexis Ren
Summary:
She works out "5-7 days a week for 1-2 hours [each session]".
That's basically exactly what the student I met said: she just runs for an hour, ~6 days a week.
Don'ts:
No bread.
No fast food.
No alcohol.
No red meat.
No eating after 7pm. (What time does she go to sleep?)
Not a lot of sugar.
No fruit after lunch.
Do's
Fruit: "Lots of pineapple, strawberries, watermelon, papaya, and mango for endless smoothies and acai bowls".
Kale chips.
Vegan protein powder.
Trail mix (without M&Ms).
Banana ice cream.
Salad (with lemon and pepper).
Veggie burgers (wrapped in lettuce with avocado).
Rachel Cook
2017.06.30 - YouTube - Rachel Cook - Q&A: The TRUTH About Modeling, Photoshop & My Teeth!
6:54 - Q: Do you count calories?
A: I do not count calories. However, I did, for like a week, just to see what my diet was really like. And it actually was a good thing. So I highly recommend doing it for a couple days, just because, for example, I realized that the smoothie I was making every day was like way too much, it was adding up to be a lot of calories and a lot of fat. And just becoming conscious of that was actually really good for me.
7:39 - Q: How often do you work out? How do you have such killer abs?
A: She says her abs are "100%" based on how clean she's eating. She also says that sprinting seems to make her abs pop. She says she aims to work out every day, and if she misses a day it's not a big deal.
2017.07.07 - YouTube - Rachel Cook - VLOG: HEALTHY LIFE ISN'T EASY! Hardest Hike Ever & Grocery Haul
1:16 - She gets "white coffee" from an unspecified coffee shop. It's iced and almost milk-colored.
8:31 - She eats a sandwich after her hike.
9:03 - She stresses that she has found it counterproductive to beat yourself up over not being where you want to be (in terms of body goals, but presumably also for other goals).
9:30 - She talks about what she bought at the health food store:
A mango, banana chips, raspberries and blackberries, dates, hummus, "Hilary's Mediterranean bites", "Sweet drops" stevia sweetener, a calorie-free dressing, a bag of frozen vegetables
2018.04.18 - YouTube - Rachel Cook - Super Simple Meal Ideas! (Vegan)
3:33 - She explains how she makes the smoothie she drinks every morning. It's a banana, almond milk, frozen blueberries, spinach, and a scoop to a scoop and a half of SunWarrior vanilla protein powder.
Athletes
Olympic Athletes
Rowing
https://www.youtube.com/watch?v=v6PhNNPCnYA&t=2m
So, most days I wake up around 6am, [have] a quick breakfast, then head down to the boathouse and usually do about an hour row, come back and have a second breakfast, and then go back down to the boathouse for maybe a two-hour row, and then the afternoon you eat, you take a nap, but you're kind of too tired to do anything productive, and then in the afternoon you go back down to the boathouse and usually have like another two hour session of rowing or cross training.
Body builders
Arnold Schwarzenegger
Joe Delaney
Entire 10 Year Physique Transformation: The Natural Path
Exercises shown:
2:21 - Barbell bicep curl
6:04 - Raised push-ups
7:23 - Weighted dips
7:39 - Deadlift
13:44 - Bench press
14:32 - Back squat
14:53 - Dips
15:28 - Long bar row
15:40 - High cable fly
16:31 - Dumbbell lateral raise
16:38 - Dumbbell curl
18:11 - Back squat
18:20 - Standing barbell overhead press (military press)
18:30 - Wide-grip pull-ups1
18:46 - Bent over barbell row
19:35 - Seated dumbbell lateral raise
23:12 - EZ bar curl
23:21 - Seated dual-handle wide lat pulldown
23:26 - Pull-ups
28:18 - Cable flys (back to an inclined bench)
29:08 - Cable flys
29:15 - Bent over barbell row
30:10 - Punching bag
Food shown:
4:50 - He worked at McDonald's but didn't eat there, instead going to Asda (a grocery store) and buy cooked chicken legs and chicken wings.
9:00 - Frozen chicken breast fillets, shrimp, salmon, tilapia, lean beef, fresh skinless chicken breasts, canned tuna, jalapeno peppers
Ibiza Prep Ep 2: Full Training Routine, Leg Day Walkthrough & Flat Party
9:27 - Calf raise using a smith machine.
4 sets of 10-12 reps. It looks like he's doing ~235#.
10:06 - Alternate leg extensions.
10:55 - He does one of his leg workouts each week as a one-leg-at-a-time workout to identify weaknesses that are making his squats uneven.
10:58 - Glute machine (one leg at a time).
11:30 - Stop when the weaker side fails, because if you keep going with the stronger side you'll make the problem worse.
11:38 - Dumbbell lunges. 15 reps per leg, with 3 sets.
12:35 - He uses straps while doing the lunges so that he doesn't use energy gripping the dumbbells.
13:02 - Bulgarian split squats
14:50 - He starts talking about his full training routine: it's a 6-day split, push-pull-legs-push-pull-legs
Push workouts:
Push A: Flat barbell press, cable flies, overhead press, dumbbell lateral raise, and an optional tricep isolation.
Push B: swap the position of 3 & 4 with the position of 1 & 2 to give the other exercises priority (so he isn't as tired when he does them).
He chooses the tricep exercise when he goes to the gym but recently it's been dumbbell skullcrushers.
He also does dips to failure as another optional exercise.
For the flat bb press / OHP he does 8-6-4/5-6-8
For all other exercises he does 4 sets of 10-12 reps.
For the triceps he does 3 sets of 10-12 and then 1 drop set. He says he doesn't like drop sets in the middle of a workout because it can affect your other exercises.
17:50 - Pull workout with his injury (always the same)
Wide lat pulldown (3x10-12)
Narrow lat pulldown (3x10-12)
T-bar row (4x10-12)
Lat prayer (3x10-12)
Optional rear delt fly (usually DBs) (3x10-12)
Optional bicep isolation (usually DB hammer curls) (3x10-12)
Normal pull workout:
Vertical pull (weighted pull-ups)
Horizontal pull
Deadlift
Rear delt isolation
Bicep isolation
With A and B he'd switch the order of #1 and #2.
19:04 - Leg workouts:
A:
Squat
Sumo deadlift
(for the two above, it's 8-6-4-6-8)
Leg extensions
Leg curl
(the two above are 3x10-12)
Calf isolation 4x10-12
Glute isolation 3x-10-12
B: (one-leg-at-a-time-workout)
Calf iso
Leg ext
Leg curl
Weighted lunges
Split squats
Carb Cycling
ScoobysWorkshop.com - Advanced Fat Loss – Carb Cycling ← This has a calculator to help you figure out exactly what you need to eat to make it work.
2017.02.09 - Bodybuilding.com - Carbohydrate Cycling: What You Need To Know!
Carb Loading
Q: Is this different from carb cycling? From the little reading I've done, it seems like it is.
Bryan Rojas mentioned carb loading in one of his final FB posts during his 3-month workout.
2009.02.25 - Bodybuilding.com - What Is The Simple, Straightforward Approach To Carb-Loading?
Actors
The Rock
2016.07.30 - Bodybuilding.com - Train Like Dwayne ''The Rock'' Johnson
Depending on the role I'm training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I'm at home or at a hotel, after drinking a cup of coffee.
Usually I start off my day with some dead cow and oatmeal for breakfast. The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.
I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening. But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.
My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest.
Routine:
Day 1: Legs
Elliptical 30-50 mins
Barbell Walking Lunge 4x25
Leg Press 4x25
Leg Extensions 3x20
Barbell Squar 4x12
Hack Squat 4x12
Romanian Deadlift 4x10
Seated Leg Curl 3x20
Thigh Abductor 4x12
Day 2: Back
Elliptical 30-50 mins
Wide-Grip Lat Pulldown 4x12
Bent Over Barbell Row 4x12
One-Arm Dumbbell Row 4x12
Barbell Deadlift 3x10
Pullups 3 sets to failure
Dumbbell Shrug 4x12
Inverted Row 3 sets to failure
Hyperextensions (Back Extensions) 4x12
Day 3: Shoulders
Elliptical 30-50 mins
Dumbbell Shoulder Press 4x12
Standing Military Press 4x12
Front Dumbbell Raise 4x12
Side Lateral Raise 4x12
Reverse Machine Flyes 4x15
Seated Bent-Over Rear Delt Raise 4x12
Day 4: Arms/Abs
Elliptical 30-50 mins
Dumbbell Bicep Curl 4x15
Hammer Curls 4x15
Spider Curl 4 sets to failure