#TBT: “The middle ground that we tend to avoid,” 3DMJ Podcast #183: The Habits of Highly Effective Preps

I love bodybuilding; I hate diet culture. How do I square that circle? How can I connect with a culture that is all about totally superficial, physical features while abhorring societal norms that narrowly define acceptable bodies? My discussion of the strategies and philosophies of bodybuilding prep diets can give you a window into howContinue reading “#TBT: “The middle ground that we tend to avoid,” 3DMJ Podcast #183: The Habits of Highly Effective Preps”

The Smartest Way To Use Protein To Build Muscle (Science Explained), Jeff Nippard

Do you spend much energy trying to get enough protein? My sense of the research and evidence-based recommendations is that getting sufficient protein is a “big rock,” one of those essential pieces to maintaining a healthier bodyweight and building and maintaining muscle mass. AND daily protein, for me, is a “fix it and forget it”Continue reading “The Smartest Way To Use Protein To Build Muscle (Science Explained), Jeff Nippard”

#TBT: Is Fear of Fat Keeping You From Your Goals?

I admit, I still want The Golden Unicorn of personal physique change–losing fat while gaining muscle for dramatic body recomposition! But alas, the results from this sort of effort are apparently rarely satisfying once we’ve gotten beyond newbie status. Which means accepting a certain amount of body fat increase, at least temporarily, while we workContinue reading “#TBT: Is Fear of Fat Keeping You From Your Goals?”

Doin’ My Part to Keep the Gym a Safe Space for Men

I wrote this post several years ago, when I lifted in a small community center gym. With COVID restrictions reducing and lots of folks entering gyms for the first time in a while, I thought it might be a good time to revisit these themes–and to think about how we might counter the problems IContinue reading “Doin’ My Part to Keep the Gym a Safe Space for Men”

“How much do you bench?” and other signs of ignorance

I wrote and posted this to another site years ago, but it still remains relevant. Just last week, once again, I was asked by an incredulous 13-yearold, “You lift?! Oh yeah, how much do you bench?” So, it seemed time to share it once again. I am a middle school teacher, and therefore spend myContinue reading ““How much do you bench?” and other signs of ignorance”

YouTube Round-up, mid-March

Bert wants us to evaluate the physiques of some semi-nude dudes from 10 years ago. Ok, I love this video, but like (nearly) always, I’m so wishing there was another version with some ladies included as well. I’ve been a fan of bodybuilding as a sport for a long time, and in this video, BertContinue reading “YouTube Round-up, mid-March”

What would you want if you let go of shame?

Shame is a shit motivator. Loads of research has found that instead of inspiring people to quit smoking, lose weight, be more patient parents, whatever, it instead pushes them into a loop of self-loathing and self-punishment followed by reactive over-correction for short periods of time. Shame is the cornerstone of large-scale diet and fitness industryContinue reading “What would you want if you let go of shame?”

#TBT–Can We Talk About Physique Goals Without Perpetuating Diet Culture?

Today, I’m resharing my most popular post with the bots that follow me. (LOTS of “likes,” very few “reads.”) Is there a way we can talk about changing our physiques that doesn’t do harm to ourselves or others? What are the guidelines for recognizing when we are perpetuating diet culture and when are respecting personalContinue reading “#TBT–Can We Talk About Physique Goals Without Perpetuating Diet Culture?”

YouTube Round-up, late February

Alan wants us (by which I think he means men and male-identified people) to avoid the allure of taking exogenous hormones and learn how to progress by improving our training. (Honestly, it’s super-funny, but the joke lands a bit flat for me as someone who isn’t in the primary population of potential steroid users.) TheContinue reading “YouTube Round-up, late February”

“Get this hunger monkey off my back,” Breaking Up with Binge Eating, Moving from Calorie Counting to Using Body Signals (And Emotions!)

It seems like the evidence-based folks I listen to and respect land in two camps when it comes to calorie counting. There’s those who see calorie counting as a tool, just a thing you do to keep your awareness and educate your choices, and there’s those who see it as a slippery slope, often leadingContinue reading ““Get this hunger monkey off my back,” Breaking Up with Binge Eating, Moving from Calorie Counting to Using Body Signals (And Emotions!)”