So I asked Dave to write something short to let you guys know what happens when you eat the way I suggested you eat.
This is from Dave Peresh and his wife Reena.
This is the Email Dave sent me, word for word. I thought I used profanities!
“I don’t like flakes, quacks, preachers and assholes! Growing up in queens/bronx in an area rampant with gangs, the strongest and the baddest mother fuckers lived to make it to school and back in one piece. Momma lit candles for my safe return. I love my momma! Awwww (But that is another story ).Speaking of preaching, Chris blasts me with dietary tips and eating programs with his long ass emails (which has at least cured my insomnia) has been a fucking nightmare. Not because Chris is an asshole or a quack (nor a preacher), my nightmare (awakening) has come from lack of proper education on what the fucking word diet means. That word gives me the heebee geebees. What we have been taught, and what we thought of nutrition was a fucking lie perpetrated on us by our peers who themselves didn’t know shit from shit. Maybe the science of nutrition has come a long way….
Growing up in the 80s as kids, exercise and diet meant torture and starvation! If you weren’t strong back then, you’d get beat the fuck up! So by no choice I had to lift weights and hold my own. Funny as I listen to Chris rant away, I sit there and think, just imagine if this fucker was around when I was growing up to give proper advice instead of me hitting the gym for 2 hours and coming home to eat 300 grams of protein in one sitting. Back then we ate when we were hungry. Misinformation and Guru-less we lived, worked out, fought battles, ate and played. I love Chris as a friend and a mentor no doubt about it. Just maybe he really fucking cares…
Lately his emails have changed the way I eat and feel. He’s investing his time writing up shit which if not read goes to waste. As I chomp down more food – about 6-7 meals a day all divided with proper skills and magnitude of B. Wongs geniusness (who is this fucking guy anyway !??!) , I sit there and say I’m fucking stuffing my face AGAIN’ . When I first started to eat this way some 7-8 days ago, my body wasn’t used to all this much food. Maybe the frequency was too much. The feeling of fullness and lack of incentive to eat was in full effect. But I put some trust in Chris and decided to go ahead and try it out. Strange things have come about within a week of this eating program. Firstly I ate more and dropped more weight. WTF! Now as I eat every 2.5 hours my body is hungry by the time its time to feed again. Each meal gives a sense of fullness so I don’t go pig out which is another fucking benefit. I was at a pool party for a day where the BBQ buffet was in full force. I ate as I would normally eat and ate again after 2.5 hours. Yea! I ate at a party twice while my friends ate once. While they gorged, I broke it down. Why ? Cause I couldn’t eat more than my usual servings as I had eaten before on my schedule.
There’s obviously something going on here and its not rocket science. As usual I hit google and realized my metabolism has gone up in just 7 days with proper exercise and feeding the body properly. Yea Protein, Carbs and Fats! Did someone say Carbs? Yep that also means whole wheat breads, oatmeals in my carb category. I suffered lack of nutrition and the body held up fat and said “Hey bud , you’re starving me so i’ll store fat at every opportunity I get”. So don’t give it the opportunity to store fat from your food intake nor take away from your muscle. Feed it right with proper balanced meals every 2.5 hours breaking the meals down. WTF, I have even started eating bread. Yes whole wheat breads, bagels and I even went after a double whopper the other day but ate it in portion and enjoyed it the whole day. Now don’t go crazy eating burger king just cuz I ate it this month! Meals are pre-cooked for 3 days of eating schedules to maintain freshness. I dont like my meats in the fridge for more than 3 days. But that’s just me. Chicken breasts, fish, steak, sweetpotatoes, wholegrains, yogurts, nuts & oils, a plethora of veggies you can’t even imagine. I’m avid paleo fanatic because I cured my acid reflux. So my carbs come from my veggies most of times when I don’t have my whole grains. Listen, I’m now in the mode of believing that whole grains are a necessity in the body. The micro-nutrients are much needed for a healthier living. Figure your own shit out and get on with it!! The list of foods available are endless. Cook em up folks!
The body is obviously designed with safety triggers since our ancestors were killing mammoths and getting bit in the ass by sabretooths. Im not going into what and how I eat, it’s all in the emails written by the Head Tyrant who owns our fucking gym. Read it! Understand it! Its scientific and proven. Just do this shit and you wont regret it. Give it 7 days and see what happens. Workout hard like a bastard until your body cant take it anymore and you feel like passing out. Then stop!
Last but not least, after last Fridays work out, I picked up a Twix bar and chomped on it after working out. Sacrilegious? No just science. Think about it.
Time for me to eat! Gotta go!”
And this is how I responded:
I love it.
Besides loving the email I loved that you listened to me and took control of your life and your appearance and had enough faith in me to give it a go
I kmow it’s a difficult thing to understand coming from being bombarded with the paleo routine which is great if your a newbie to training, also good for maintainence
I’m my eyes anyway but if u want real results it comes from treating Ur nutrition like you treat you humvee
I tell people to do paleo because it’s easy, it’s easy to follow. Much easier than eating 7 meals a day that are measured proportionately from you am only you.
But if you want the results this won’t be an issue, the only issue Will be how much fucking fat can I lose!!!
Geez it’s just melts off!
Thank you for taking the time to read my emails and actually taking the time to make Ur self into a fucking machine
I want to be different than other crossfits, how?
I want to get everyone to do everything correct
Not just preach what headquarters preaches and not just follow the program of some crossfit “camp” that thinks they have the magic formula because they added something to the mix which is “crossfit”
Everyone’s gotta add something to everything. They musta had their headphones blasting the day their father told them “if it ain’t broken don’t fix it” yea yea yea I know, “but the games athletes train all day long”! We weren’t gifted enough to be games athletes so why would we want to train like games athletes?
There is something we can do everyday and all day that professional athletes do and that’s eat!
What athlete do you know that is shredded and diced?
Yup bodybuilders so let’s do what they do to get ripped and eat like they do. Make sense? Yes chris it does!
you already have the formula:
It’s been on passed emails and lately every email I post wit the hopes that someone will listen and you did!
Makes me seriously fucking proud!
I may not know much about your business or most other businesses but the 26 years I’ve spent in the fitness field has taught me a lot
Most Importantly how to keep you safe and healthy and get you ripped of u Pay attention to me.
Here it is again:
Train super fucking hard every time you step foot into the gym.
There are no easy days in the gym, those are called “rest days”
If ur gonna train give it 100% (which should apply to every aspect of your life not just training)
If your gonna do it, do it right. Anialate yourself and break down every muscle fiber you possibly can in the short period of time you have.
You don’t have much time before your power starts to diminish and it becomes worthless (unless your looking to get injured, I’m willing to bet that most crossfit injuries occur when the people are far into a workout and their form starts to breakdown and instead of stopping for some reason they have to keep going until they get hurt)
Anyways that’s another story.
After you,ve destroyed yourself four days a week in the gym
Eat right and make all your hard work pay off, training like a beast and then going out and eating crap is just insane. Then to wonder why its not working and even ask me why it’s not working is even more insane to me.
But I think you have that part down pat unless your just pretending and you love lying on the floor gasping for air and wiggling around like a fluke just brought aboard with a hook In his mouth fighting for his life.
It seems to me that you now have the eating part down also
I remember you doing the exact opposite of which I program and stopped eating at 6 pm and weren’t allowed to eat till 1 pm the next day which worked so well for you that you got so frustrated from not seeing results as anyone would and wanted to quit. We live in the most amazing country in the world, look at what you’ve made of yourself.
You took your fathers business which was not much at all when you bought it and turned it into a gigantic animal which I’m sure your now extremely proud of. After accomplishing what you have you want to starve yourself?
Hell of a way to celebrate your success.
I know this part maybe a little extreme but that’s how I see it
But you’ve definitely got it now,
You figured out what your total caloric intake should be for the day in order for you to burn fat broke that down into 6 meals, worked a little math magic and figured out exactly
What your grams of each macro nutrient should be per meal.
And the best part, you actually (in the famous words of Tony Robbins “took action” )
You didn’t just do what 99% of the population does and take their precious time to do all the equations necessary, say their gonna start on Monday (ya know cause you have to start on Monday, I’m not really sure why but that seems to be the international day for starting a new eating program.
So look what happened
When you wrote me the email saying you are quitting because of work responsibilities and lack of time (which I knew was a crock of shit)
You don’t work your wife does Lol
I wouldn’t let you do it because I knew it was just you being frustrated from a bad eating plan
You can train as hard as you want
If you eat wrong your never gonna be happy with the way you look, unless your part of the 25% of the population that can eat whatever they want and still look awesome.
I’m glad you listened to me and stayed at the gym and I’m glad you decided to listen to me regarding your training schedule and your nutrition program
I’m also super happy that you are finally getting great results and not from starvation but from eating ALL the time.
I’m really, really, really happy that your wife Reena or is it Suzi decided to quit the women’s gym she joined and come back to us, I believe she is actually following the nutrional program also! That’s unreal! And awesome at the same time.
Well, Your right I do care, I care about you and your wife and every other member of the gym.
I care what you guys look like because how you look Is going to effect how you feel and your life in general.
I care about what you eat and how you train so you can be healthy and live a longer life because of what I tell you to do.
I’ve had members tell me they are so happy that they are in shape enough now to play with their kids,
That their doctor has told them their cholesterol is lower than when they started crossfit without medication,
That one guy actually bangs his wife from more than a minute because he doesn’t get out of breathe and fall on top of her after 30 seconds.
30 seconds!!!!! That’s 15 seconds longer than me!!
Seriously if I didn’t care I wouldn’t sit there every night taking time away from my family to write those emails
If I didn’t care so much I wouldn’t have taken an hour away from my kids here out east to write this email to you.
Thanks for caring about yourself
Remember the Gym will be Closed For Labor Day.
Tuesday, September 2nd Wod
3 Reps At the Top Of Every Minute For a Total of 10 Minutes
Use 65% of Your Max Back Squat
You have 5 x 3 minute Rounds with 3 minute rest in between to complete as much of this puzzle as possible:
Toes to Bar
One Round is (10-8-6-4-2) You are too complete as many rounds as possible in the 3 minute time period then rest 3 minutes.
If you can do the 135 without killing yourself do it. If you can’t then don’t just do a lighter weight, this is going to be super hard so a lighter weight will still be a killer.
If your going to say you did Toes to Bar then do Toes to Bar.
That means your Toes Touch the Bar. Not your Toes Somewhere neat the Bar.
If you can’t do Toes to Bar I would rather see you do Knees to Elbows than some sort of contorted version of Toes To Bar.
Your score is Total Rounds in the 5 Rounds you have to complete them.
So if you get through 10-8-6-4-2, 10-8-6-4-2, 10-8 in your first round
then you get through 6-4-2, 10-8-6-4-2, 10-8-6-4-2 in your second round
Your score after two rounds would be 5 Rounds Because you continue from where you left off each round.
Have a great Holiday Weekend.
The gym will be Open Normal Hours Sunday and Will Be CLOSED on Monday September 1st.
Go Rest and Relax and get Drunk and Enjoy your day.
Ok, So now that the Summer is Unofficially over with it’s time to get your Ass Back in Gear.
I know the Summer can be a huge distraction for you and your training with the kids home and BBQ’s non stop, with Summer Parties and Vacations, with the drinking and eating it’s all a great time but bad for your training. I get it!
But that’s all over with now Kid’s are back in school, no more pool parties and BBQ’s
Now is when most of us get on a schedule again.
So let’s take it serious and make some goals for the winter.
We never say Can’t, I hate that word.
So everyone get your mind right and focus on what you want.
I know this is depressing but shortly Christmas will be here and it will be freezing again.
Make a goal of what you want to look like for Christmas dinner.
So Get a picture set in your head for what you want to look like when you wake up on Christmas morning
Put a picture that resembles it on the refrigerator till Christmas so when you wake up you can see if you accomplished your goal or if you failed miserably because it wasn’t important enough.
I gave you the blue print, all you have to do is follow it.
Now you just have to put it into effect.
Don’t make excuses or say later or next Monday every Sunday, just do it.
I am always here to answer all your questions and I actually love answering them when you are actually doing it correctly.
So Let’s do it!
OK, so I get this question a lot. “Chris what should I eat before and after my workouts”
Well here’s the answer for everyone instead of one by one.
First let me show you a picture of Debbie who has been with us for about 3 months and was kind enough to take a picture like this to prove that eating throughout the day like I tell you to and eating what I’m about to tell you to eat for your pre and post workout meal won’t get you fat. In fact Debbie says that since she started eating this way (6 meals a day, not including her pre and post workout meals) she has increased muscle mass and lost a good amount of fat.
Anyways now that you ladies know you won’t get fat by doing what I’m trying to tell you to do here we go.
Now that we know how to eat during the day let’s find out what to eat before and after our workout.
Let’s first understand what I mean by before and after (they both pretty much refer to 30-60 minutes before and after your wod, as for post workout I like 30 minutes after and no more than that do to the carbs you’ll be ingesting.)
So that’s the time now what do we eat?
Well you want a good quality protein, preferably a shake cause of the easy digestion. Solid food will take much longer to digest.
Any quality shake will do, just go to New York Barbell on 107 and Sam will help you pick out the best one.
As for Carbs, let’s keep them simple LOL. That was a pun, or a play on words because were eating simple carbs instead of complex carbs Get it!
Ok forget the joke. Let’s move on.
Seriously though you want simple carbs like, yes I’m going to say it SUGAR!. That’s right sugar is what you want pre and post workout.
Simple carbs or sugar will help drive the protein and other nutrients into your depleted muscle tissue.
You know your muscles have glycogen in them correct? That glycogen gets depleted and we want to replenish it quickly hence the fast acting carbs.
Remember though this is 30-60 minutes before and after (post is preferably 30 minutes) and now you know why.
If your trying to put on muscle pre and post workout is super important, don’t go starving your muscle now ya hear.
So Your pre workout meal?
1. Whey Protein roughly around 60% of your protein intake for a meal during the day. Ex. would be if you get to eat 30 grams of protein at every meal you would have around 18 grams for your pre and post meals.
2. Creatine: Pill form or Powder form will work, they come in so many different varieties. Doesn’t really matter what company makes it.
Creatine will push water into your muscles during training and increase protein synthesis while at the same time increases phosphocreatine stores in the muscle cells which is used to make energy during your workouts.
3. Glutamine: Glutamine is responsible for increasing protein synthesis during your training which gets depleted and increases muscle cell volume and growth hormone release.
4. Caffeine: We all know what caffein does to give us a boost of energy but also what you probably didn’t know was that Caffeine helps mobilize fat cells into the bloodstream to be used as energy and also aids big time in decreasing muscle soreness post workout.
5. Simple Carbs like fruit will work or they actually sell products loaded with simple carbs in them that you can mix in the shake. Don’t go to crazy with eating a lot of the carbs before cause you want to save it for after when the real fun starts.
So just have about 50% of your normal carb intake per meal.
And that’s what you should be having 30-60 minutes before your workouts.
This sounds like a lot of crap but it isn’t, it’s easy. Just buy them separately and put them in a shake mixed together with the protein shake or you can probably find a product that has them all in one shake.
Either way this will help in the future.
So what about Post workout Nutrition?
Here’s where it gets tasty
1. Again with the Whey Protein Product. This will be pretty much the same as pre workout protein in regards to the same amount.
2. BCAA Powder. What do they do? They aid in Protein Synthesis, Supply Muscle energy and preserve Lean Mass.
Your pretty much restoring all the Amino Acids you broke down in your workout.
3. Simple Carbs like a Bagel, White Rice or what I actually prefer to have post wod, a Snickers Bar! Yes I do adore the Snickers bar. Not sure if it’s the nougat, the caramel, the chocolate or the roasted peanuts that does it to me but boy oh boy I do love a refrigerated Snickers.
Whatever it is you choose just make sure it’s around the same amount of carbs you would have for a normal meal throughout the day.
And that’s what you should be having pre and post wods
If your going to do it make sure you have them available or else your gonna wait to long and WHAMMO! You lost your window!.
If your thinking this is crazy don’t worry your body is like a furnace after you train and is dying and yearning for some nutrition which will be burnt up quicker than you can say PETER PIPER PICKED A PILE OF PEPPERS!
Study this, know this you will be given a test on it in the near future along with all the other stuff.
50 Wall Balls @20/14
40 Knees to Elbows
30 Pull Ups
50 Push Ups
40 Deadlifts @155/115
30 Swings @70/55
50 Goblet Squats @55/26