high protein diets – Tony Gentilcore

Gentle reminder fellas: ~~I Love You, Even Though Sometimes I Think About Drop Kicking You In the Face. Here Are Some Flowers and Lets Go Eat An Expensive Steak Dinner Day~~ Valentine’s Day is this weekend.

It’ll be mine and Lisa’s first V-Day as a married couple.

Since this year the actual day falls on Sunday, Saturday night is unofficially the real Valentine’s Day. Lisa is going wine tasting with a friend, and I’m going to go see Deadpool at IMAX with Kevin Larrabee.

Who says romance is dead when you put a ring on it?…..;o)

No worries: I’ll figure something out. A box of chocolates[footnote]Organic, of course.[/footnote], a foot massage, maybe a little Netflix and chill. BOM CHICKA BOM BOM.

Quick-n-Dirty Updates

1) Be sure to peruse my upcoming speaking schedule. Dean Somerset and I will be kicking off our Complete Shoulder & Hip Workshop (2016 Edition) near Toronto in a few weeks, and then it’s off to Seattle, WA.

And then EUROPE (Prague and Oslo, respectively).

I also have several solo gigs in the works in NY, PA, and MA as well. For more info and to register go HERE.

2) Eric Cressey’s $30 OFF sale on The High Performance Handbook ends this weekend. Oh snap, did I mention Valentine’s Day is this weekend? (Hint, hint, nudge, nudge).

What better present than 16 weeks of one of the world’s best strength and conditioning coaches showing your loved one the ropes?

Or you could buy it for yourself and tell your loved one their present is deadlift PRs, better hip mobility, and pecs/glutes for days (retroactive in 16 weeks).

Don’t miss you, go HERE.

3) Check out one of my new favorite back exercises…the Seal Row.

Seal rows. Per my coach’s (@thestrengthhouse) instruction I had these in my program today. These are great for upper back development, particularly the lats. Some key things to consider on the set up. 1) be sure you use a bench or any elevated surface that allows you to fully extend your arms (ideally the shoulder blades should be moving around the rib cage). 2) brace your abs and squeeze glutes (this will help with preventing hyper-extension of lumbar spine). 3) try to keep neck packed. 4) pull elbows towards hips (barbell will gravitate towards belly button). 5) don’t wear too tight of a shirt because you’ll likely rip through it you’re so jacked.

A video posted by Tony Gentilcore (@tonygentilcore) on Feb 11, 2016 at 9:34am PST

Weeeeeeeeeeeeeeeeeee

Should You Foam Roll Your IT Band? – Kevin Neeld

The topic of foam rolling – and foam rolling the ITB – has always been dichotomous in fitness/health circles. Some coaches love it and see great results, others hate it and deem it pointless.

There was an article that came out a week or so ago by Andrew Franklyn-Miller on why you SHOULD NOT use a foam roller on the IT band.

As you might suspect, the internet shit itself.

Kevin wrote a perfect response above. Read it.

37 Fitness Experts Share Their Biggest Workout Mistakes – compiled by Gareth Jones

This one is a doozy, but it’s full of awesome tidbits and insights from many of the top trainers and coaches around.

The Curious Case of Why People Fear Protein – Adam Bornstein

Does eating too much protein cause cancer?

Will eating too much protein cause your kidneys to malfunction?

If you eat a burger, does a baby seal die?

Adam has some insights and facts to share.

“Five more days, babe!”

“Five more days and we’ll be on our way to the airport.”

Those were the words uttered by Lisa no less than 47 seconds ago as I was sitting down to type these words. You can call it what it is:

1. Me stalling before I get to the meat and potatoes of today’s post.

Or, more to the point….

2. Just trying to rub it in a little bit that I’ll be going on vacation in a few short days. Sorry.

Needless to say, this week serves as a double-edged sword. Sure, on one side, dangling like a carrot teasing me, there’s vacation, and its promise of balmy weather, crystal clear water, all-you-can-eat-buffets (first time at an all-inclusive resort), beach, and many, many, many naps.

But before all that happens, it’s a storm of clusterf***edness from now until then trying to sew up all loose ends on programs that need to be written, deadlines for articles that need to be met, and trying to avoid all the articles online about the horrible, terrifying, and sad Malaysian Airlines disaster from this past weekend.

As someone who’s already not a huge fan of flying – I’d rank it below having a bad case of the flu, but a shade above “talking about my feelings” – these headlines aren’t doing me any favors.

Nonetheless, to start this week off here are some cool articles to check out.

Did I mention I’m going on vacation?*

Is Nutrient Timing Dead? – Brian St. Pierre

I thought this was a knowledge-bomb of an article by Brian. I distinctly remember picking up my copy of the classic text Nutrient Timing by Dr. John Ivy and thinking that it was the gospel.

It was borderline sacrilegious to delay or worse, skimp out on pounding your protein shake immediately after finishing your last set. If you did fall into this camp, you’d lose all your gainz!!!!

Well come to find out, we “may” have overblown the whole post-workout anabolic window teeny tiny bit, and meal frequency may not be as big of a deal as we all have been led to believe.

In the end, it comes down to doing what works best for YOU. Not what some article tells you to do.

High-Protein Diets Linked to Cancer: Should We Be Concerned? – Dr. Spencer Nadolsky

Answer: No!!!

I Got 99 Problems: But Getting My S*** Together Ain’t One – Luka Hocevar

I have a lot of respect for Luka. My man griiiiiiiinds, and works his tail off. And in the end, he’s been able to achieve a ton of success.

He’s not someone who talks a good game and then fails to walk the walk. He’s IN IT.

I first met Luka back in 2007 when we first opened up Cressey Performance. He came across the country to hang out with myself, Eric, and Pete for like a week to do nothing but hang out, pick our brains, train, and see what it took to start a small business from the ground up.

Fast forward to today and he’s arguably one of the most successful fitness entrepreneurs in North America. He’s built a very successful training facility in Seattle. He’s a coach, an author, a businessman, a traveller.

Recently he was impetus behind one of the most anticipated events the industry has seen in years – the Change the Game event held on Las Vegas.

Nevertheless, I highly suggest checking his stuff out. It’s heartfelt, it has passion, it doesn’t hold your hand, it’s real.

* = I’m going on vacation.

Stuff To Read While You’re Pretending To Work: 2/12/16