Have another donut and some gummi bears.

This post was inspired by my latest article on TPSMethod.com.
In it I wrote about the “Secret to Losing Body Fat”, and I got some awesome feedback from some of the best coaches on the planet on my Facebook page. I felt that I needed to continue this but in a slightly different direction.

I love me some Instagram.

Too much. I’ve lowered my time on it quite a bit and replaced it with things that are actually productive, like reading more actual books (not posts) and continuing my quest to be the World’s Okayest Bass Player.
However, I still troll the IG daily for a few minutes and I see a theme all over, and I see it in the gym.
People doing things nutritionally that get them FURTHER away from their implied goals.

I see people I follow, gym members and clients posting pictures of the godawful meals they ate, the booze they drank and posts about how their recovery is poor, progress is poor, or that they can’t lose weight/fat.

I also hear it from clients.

A lot.

Fat Murph

Listen up kids.
I did all the same shit and told myself I was eating well.

And I got fat. Real fat.
I wrote about this in How to Lose 70 Pounds Without Dieting, and Murphwatchers.
I lost almost 100 pounds total over a few years and it wasn’t hard.
I am at a solid 70 pound weight loss now.

Yup. I gained a little weight.

I was not comfortable at 225, I felt too light and weak, so I went on a plan to add some lean body mass, and it worked. 235-240 is a good weight for me right now.

My best Clint Darden imitation.

I now feel better than I have in DECADES, and I recover from my training  very well.

It's the nutrition!

Getting back to Insta

I hear clients saying that they eat well constantly, and also hear that they can’t lose weight because of some Phantom endocrine issue.
I hear the kids in the gym saying similar things as well.
I see and hear that people are not recovering either, or that they are injured.
Here’s the kicker.
I  know they are full of shit.
Why?
Because I see you eating Gummi Bears intra workout, and I see your Insta posts of the donuts you smashed, or the post of you eating stuffed fucking French toast smothered with bacon.
Yeah I know stuffed fucking French toast is amazing, I had some at Soundbites in Somerville last weekend.

But you know what?
I eat well 95% of the time or more.
I don’t do that every day, or every week for that matter.
Most of you do. And you do it multiple times per week.
And you post it.
All the time.
So don’t tell me or the other coaches that you are on the gain train with your meals but can’t lose (NOT LOOSE) fat or weight.

You can, you just got on the have another donut and some gummi bears train, not the gain train.

If you want us to believe that you are dialed in and taking your progress seriously, STOP POSTING THE FRENCH TOAST AND CHEESEBURGER pictures four times a week.

Stop eating candy.

Stop sitting on the floor of the gym post workout and eating cake, cookies and shit.
Here’s a novel idea that will get you results fast.
Results that WILL be:

• Improved recovery and resistance to injury
• Bigger totals
• More lean muscle
• Less body fat

Stop eating shit all the time. And for God’s sake, stop posting it if you want your coaches to believe you!
Yes this sounds like a rant, and it is, but sometimes tough love is the best love.

So here is my novel idea for the have another donut and some gummi bears crowd:

Do this a little at a time:

• Start decreasing the quantity of processed, baked, and fried shit you eat.
• Start increasing your protein intake.
• CUT OUT SUGAR FOR CHRIST SAKES
• Start increasing your high quality carb and fat intake.
• Lower the amount of bad fat you eat.
• Go from 5 beers or drinks 3 nights a week, to 4.
• And increase the amount you do this every few weeks.

Pretty soon, you’ll look better, be stronger, have less fat, and feel better.

One thing I’ve really learned as parent is that kids and young adults don’t care so much about the future, especially this generation. They care about the now.

So if you think about the now as whatever your goal is, be it a bigger total, to look better at the beach or to not get inured, make some changes.
Small changes are the best ones.
Small changes turn into long term behavior modifications.
Big changes don’t last if implemented all at once.

• Do you want to feel better?
• How about squat, bench and deadlift more?
• And do you want more visible abs? Yes, some people do!
• Are you tired of getting injured?

If you said yes to any of this, drop the Chalupa and pick up some steak.
And sweet potatoes.
That you made yourself at home.
Don’t thank me now.
Do what I said and thank me in a month.
Then make more changes.
And thank me after your next meet where you hit a PR total.
And keep doing this, in a year you'll thank me even more because small changes work.

They add up.
Now put down the candy and donuts and get to work.

 
Did you miss last weeks log?
Read it here.

Did you miss this log?
It is an important one.
Maybe the most important one I’ve ever written.

Read it here.

Find me on Google-search for Total Performance Sports Malden, Mass. The Best Gym in Boston, Facebook too.

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Vincere vel mori

C.J. Murphy

July 18, 2019

PS:

If you are in the Boston area this weekend, please join us at TPS.

We've got two great events.

First up from 10:00 am -2:00 pm is the Jimmy Fund Car Wash brought to you by Everett Little League.

Get your whip washed and 100% of the funds raised goes to thte Jimmy fund.

Second:

TPS Bench Press Training Day

From Noon til 2:00 pm my team of coaches will teach you to bench or make your current bench BETTER!

Only $20.