The Snooze Pandemic: 3 Quick Tips to Wake Up Every Day With Energy and Excitement

clockWell hello there! Brad here.

It’s been a while. I’ve been busy participating in a few Business events. First in Hollywood a few weeks ago, and more recently last weekend in Las Vegas with an event put on by Nick and Tony Hseih.

Anyway, last week in the Lifestyle Academy, I recorded my morning ritual, where I go through the start of the day, building momentum to be as productive as possible early, and how to ride that wave through the rest of the day.

One of the constant questions I got was, “How do you wake up with energy, being more excited, passionate about the start of your day. I usually just hit the snooze button over and over again, and then I’m exhausted at the start of the day.”

What I want to do is give you 3 tips to make the start of your day the jump start you need to wake up productive.

So Check out This Vid to Learn How to Wakeup Productive!

Yep! So the 3 Tips are:

1. No More Snooze!

This is definitely the most important one. Do NOT. EVER. Use the snooze button again.

You see, most guys in RSD are in their best mental state at the end of the night, they schedule what to do the next day, have all these extravagant ideas, because they are in a higher consciousness headspace.

But when you wake up exhausted, you are in a low consciousness headspace, and want to just keep sleeping. And only get up when you HAVE to.

Make it a rule to wake up.

As tired and exhausted as you are, you’ll slowly get going because of…

2. Use Momentum

Yep, good old momentum, I look at the beginning of the day EXACTLY like the first approach of the night. No one wants to do it, no one likes waking up.

But you just do it, and start moving. Create a morning ritual where you build momentum and slowly wake up, and hit high productive tasks.

3. Get Deep on the WHY!

You need to update your Operating System and dig deep into WHY you want to accomplish the things you plan to accomplish in life.

The stronger the purpose the more leverage you have. The more vivid your vision, the more excited you’ll be to wake up and get to work.

Because you see the VISION, and have the jet fuel for accomplishing your goals.

It’s never hard to get up if you’re about to do something you’re excited to do, get excited about life with a clear path to growth, and waking up becomes easy.

Wake Up Productive!

Let me know how cutting the snooze button out works for you…

I’m excited to see if it helps.  :)

Why You Will Never Succeed: The Importance of Follow Thru…

Screen Shot 2013-10-31 at 5.59.43 PMWhatup dude!

Pretty excited for Halloween here, and the finale of The Lifestyle Academy product launch.

Seriously, so much work!!!

I’ve been working nonstop for 26 days now on this product launch, lol, it’s been intense.

Anyway, before heading out to party, I wanted to send out a video on the NUMBER ONE REASON people don’t succeed in life.

Whether it be success with women, seeking that job promotion, or getting six pack abs, the reason you never reach those hard-earned goals, is you lack:

Follow Through

Yep!  It seems obvious, but the issue is more of a deep seated problem in how you view the situation.

Let’s dig into today’s video, and then I’ll explain in a little more detail:

Click Here to Watch!  

So when those inevitable hurdles get in your way, it’s a time to get CREATIVE, not a time to give up, pass the blame, or make an excuse.

The reason you haven’t achieved what you want in life is because you give up, instead push to the next level, and hold yourself to a higher standard!

Don’t fall into complacency, trying to rationalize your mediocre life when you know there is more out there.

Reach for the stars and your true potential, anything is possible, but only the strong succeed.

But it’s not because of brute force, it’s because they get creative when things don’t go their way.

Try, try again, and sooner or later…

The dam bursts, and success follows.  :)

Last day to enroll in The Lifestyle Academy!  If you are interested in “Leveling Up Your Lifestyle” you MUST check this out:

Head there now and let’s do this!  We’ve already got a super active private forum, with the guys who have signed up offering some cool insights, and me answering all their questions.

Boom!  It’s going to be awesome.

Happy Halloween!!!

BIG ANNOUNCEMENT: Learn What it Takes to Be Successful in ALL Areas of Your Life, and Get Personalized Feedback from Me


So excited to get this out to you guys here!

Last week I held a webinar on mastering your emotions, and how to remove those pesky moments of stress, self doubt, and worry that seem to never go away.

You know that feeling, like you don’t know where it came from, but if you look deep down, it’s because you aren’t truly reaching your potential as a man.

Now I’m sure if you’re reading this, you’ve read some self development books, and are starting to understand your “inner game.”

But are you frustrated when fear STILL holds you back from achieving everything you want in life?

Or do you think you just don’t have the right knowledge to: get rid of all the stress and doubts, find a better job, start your own business, save loads of money in your bank account, rock 6 pack abs, travel the world, get an awesome girlfriend, or HAVE IT ALL!

It’s frustrating because I see so many guys make the same mistakes!

They don’t know where to find the right knowledge to achieve their goals NOW…

They don’t have anyone to Kick them in the Ass when they get lazy, or when the fear of their own success holds them back…

And even when they DO find the right knowledge to succeed, they don’t have anyone to show them the right way to Use it …

Maybe I get frustrated because I see myself in those guys…

10 years ago I was completely controlled by anxiety and doubts, always wondering if I was making the right decisions in life.

…and looking back now, I’m grateful EVERY DAY for how far I’ve come, and the sick lifestyle I’m living right now.

I mean, every day I wake up excited, with a hot girlfriend, jet setting around the world, getting close to those 6 pack abs, super passionate about my job, and helping TRANSFORM guys like you so they too can live amazing lifestyles.

Which is what this post is all about…

Check Out Brad’s Lifesetyle Academy!  Click Below:

Yep!  Its gonna be sick!

It’s an 8 week course Built Specifically For You, where every week I survey each person in the program about a specific topic, and then record an hours worth of content on that topic.

Then each week we’ll have a “No Holds Barred” QnA session where you can ask me ANYTHING.

Also, for some of the topics I’m going to take your questions and interview MY mentors.

I’m talking self made multi millionaires, jet-setting all stars, and my fitness guru who works with 4 Time Mr. Olympian Jay Cutler and the NAVY Seals.

Sounds pretty good, hey?

The Lifestyle Academy course is now OPEN.  The doors will close November 1st at 11:59pm Pacific

Think about how much you could improve your lifestyle if:

  • You became clear on what you wanted out of life, and found someone with the knowledge to help you achieve those goals FASTER.
  • You had a Mastermind group with other highly motivated guys achieving similar goals, who could hold you to a higher standard.
  • You had an experienced mentor with years of experience teaching the principles of success, who gave you access to some of the most successful people he’s learned from.
  • You decided to IMMERSE yourself in a high growth environment, almost like a University course where you’d be growing DAILY in every area of your life.

How do YOU Enroll in The Lifestyle Academy?

1. Payment Plans:  
I’m offering payment plans to help manage the monthly costs of the program.

2.  Free Lifetime Membership to the Academy Forum:  
Create life long friends with other motivated successful people, track your progress, and ask me anything in the Lifestyle Academy Private Forum, and maintain access for life.  :)

3.  Oh yeah.  Get a Ridiculous Guarantee: 

I wanted to make this as low risk as possible, so if for any reason you don’t COMPLETELY enjoy the program, you can get a refund ANY TIME during the 60 days of the course.

For reals…  Sign up, and get ready to work.  As long as you attend all of the calls and complete all of the exercises, if you aren’t fully satisfied, just email customer support and they’ll send you a full refund of the program.

There you go!  No risk, rock and roll, and if you want something more out of your life, to “level up” your lifestyle, and take life by the reins, then I have no doubt The Lifestyle Academy is for you.

Again, enrollment is officially OPEN —  until Friday, Nov 1st at 11:59pm.


How to Find a Mentor without Breaking the Bank

Screen Shot 2013-10-22 at 11.22.17 PMWhatup, Brad here.

Coming at you twice this week, today I wanted to talk about how to create win-win relationships with guys.

Sounds kind of funny, but as I mentioned last week, the more experience you get with the success with women stuff, the easier it gets to chat up a girl, but the thing I’ve noticed, and from what I’ve heard many guys say, is that it’s actually harder to find and talk to other high value guys.

Like, how would you make a guy more successful than you your friend?

And without feeling like a “value leech?”

And how do you even find these guys?!

Well, Thursday’s video will give you a few strategies to actually find these guys, so make sure to check back for that:

But what I thought I’d do today, is give you some of the lessons I’ve learned over the years on how to bring high value people into your life.

Check out the vid below on how to learn from super successful people and make them your friends!

Yep, so find someone that’s a few steps more successful than you, and figure out how to start working with them.

Think about the LONG TERM, and how MASSIVE ACTION is actually a great way to give value back to your mentor.

Then build those skils, assets, and mindsets, so even if you don’t end up working together long term, you’ll have more universal skills and value to offer other people.

And then the sky’s the limit!


Alright, that’s all for now, as I mentioned earlier, on Thursday I’ll explain another way to surround yourself with high value action takers, as well as show you how to find the knowledge to “Level up Your Lifestyle,”

Like everything from: Making more money, to building those awesome social circles, to creating more free time to go out, or work on your business, or read more, or hit the gym more, and how to do it all with that rock solid inner game where you’re happier and living a stress free, awesome life.

Sound’s pretty good?

I agree, see ya Thursday.

Check out this vid from Steve Jobs on finding your mentor! As well as his take on success and failure…

How to Get Jacked: A Step by Step Guide to the Gym and Nutrition by My Mentor

Hey guys,

So I’ve been getting asked A LOT lately about the recent gains I’ve had in the gym, and getting swole as the kids seem to be saying these days.

For whatever reason, diet and bodybuilding advice almost always turns into ridiculously heated debates, and even though my program is working SICK for me, I didn’t feel qualified to give you advice in this arena, and wanted to get a true expert.

I badgered my good friend and fitness mentor Dubbaldown for weeks, and let me tell you, he delivered!

This guy has literally worked with everyone from Mr. Universes, NFL athletes, and even Navy Seals Teams, so truly is qualified to give you top notch advice. I follow his routine to a T, and you can see the results from my recent videos.

So below what we have is my first and probably ever guest post, and let me give a few quick insights.

I love how he gears it specifically towards bodybuilding for a physique towards aesthetics. Yes, it’s light on the legs, but who cares if you got tree trunks that you can’t see through your jeans anyway.

Fill out the shirt, get some pythons, and people will notice. If you are getting disproportionate, you are probably going to the gym enough to take the next step beyond this basic fundamental gameplan.

Oh, and the big secret is that damn thick ass bar if you want serious biceps. Check out Fatgripz IMMEDIATELY if you want bigger arms.

I also like how essentially you never go full failure in the gym. It’s more of an “always around 80%” approach, so you recover quicker, yet still build more strength every workout. Then mixing strength building and bodybuilding (the pump) to get great physical results.

And of course, making it a LIFESTYLE, not a diet. A ritualized habit, and not a quick fix tactic.

If you have any questions, feel free to post them below, he said he’d be down to answer a few of them.


How to Get Jacked by Dubbaldown

This article is designed to give you the cliff notes of muscle building and fat loss.

The information in it is the result of almost 2 decades of experience in the fitness industry learning from the best strength coaches and natural bodybuilders as well as my own training and the dozens of people I have guided along the way.

It’s not an exhaustive analysis of muscle building and fat loss techniques – its a simple “how to” guide.

If you follow this advice you can get JACKED….. FAST.

How To Start

1) Make the decision right now that being muscular and lean is something you want.

Trust me, it will change your whole life…. and girls will start to approach YOU, haha :)

2) Join a decent gym.

All it needs is some dumbbells, some barbells, some benches, a pull up bar and, ideally, a squat rack. Nothing fancy.

3) Go to that gym 4-6 times a week.

Don’t make excuses about money (there are cheap gyms everywhere) or time or how you are feeling. There are 168 hours in a week. You only need to spend 4-6 of them in the gym for great results. (Developing this consistency, like all new activities, may be hard at first but after 3-4 weeks of forcing yourself to go, you will soon find it hard NOT to go. Your mind might resist at first but it will eventually get on board).

4) When you are in the gym, work hard and follow the advice in this article.

It will work. It always does.

5) Remember that training is one part of the physique equation. Nutrition is equally important.

Does nutrition sound boring to you? Get over it. It’s part of the game and it can be more tasty and fun than eating the shit that most “normal” people cram into their mouths.

Different Goals

No doubt, some of you are a little skinnier than you would like to be, some of you are a little heavier than you would like to be and some of you are somewhere in the middle.

Well, you might be surprised to learn that, regardless of where you are now, assuming you want more muscle and less fat, the recommendations I will make for you are almost the same. The only thing that will change is the amount of carbs consumed and overall calories.

Everything else (training, types of foods, supplements, protein intake) will be the same.

Things Worth Understanding Right Off The Bat:

• Weight training is essential for everyone who wants to look better

• Cardio is not very effective for fat loss

• Fat loss is mainly caused by good nutrition and consuming less calories than you are using

• Higher carb diets are great for muscle gains but can slow, prevent or reverse fat loss

• Lower carb diets are not good for muscle gains but can be great for fat loss

• If you are a little heavy, focus on getting lean first and then building more muscle

• Protein should be high for everyone (numbers below)

• Being lean is essential for looking great even if you are not very muscular (yet)

• Big shoulders, big arms, low bodyfat and a tan are the keys to a great physique

• Your body can change very quickly if you follow the suggestions in this article

• Try not to think in terms of “dieting” and “working out”. It’s much more effective to think about creating a fitter lifestyle for the rest of your life.

How To Train For Maximum Muscle And Minimum BodyFat

In training terms, muscle gain is about 2 things:

(a) getting stronger in the 6-15 rep range

(b) “pumping” the muscle.

You know what getting stronger means, but “pumping” the muscle mean exercising to fill it with as much blood as possible so that you can see and feel it getting bigger right there and then in the gym.

Some exercises and rep ranges make you strong.

Some exercises and rep ranges give you “the pump.”

Both are required for rapid and significant muscle gain (and both are contained in the training program below).

How To Eat For Maximum Muscle And Minimum Fat

Guidelines for everyone, regardless of where you are now:

• Eat lots of protein throughout the day. 1.5 grams of protein for every pound of body weight is the minimum. If you weigh 180lbs, you need to be consuming 270g of protein a day for maximum muscle gain

• Eat SOME “clean” carbs at breakfast and after training. “Clean” carbs means oatmeal, whole grain rice or yams

• Eat as many green vegetables as you can

If your biggest priority is to drop some bodyfat, your diet should:

(a) Focus on lean protein sources like chicken, turkey, lean cuts of beef and egg whites

(b) Be very low in carbs (have some oatmeal or wholegrain rice at breakfast and immediately after training but almost no carbs at other times)

(c) Contain about 30% healthy fats

(d) Ensure that you are eating 500 less calories every day than your body is using

If your biggest priority is to pack on some muscle, your diet should:

(a) Focus on red meat and whole eggs

(b) Contain some “clean” carbs (oats, wholegrain rice or yams at every meal)

(c) Contains about 20% healthy fats

(d) Ensure that you are getting 500 more calories every day than your body is using

If you are somewhere in the middle, your diet should, be in the middle of these two. Be sure to weigh yourself once a week (always the same day) immediately on waking to monitor progress. Adjust your calories and carbs up or down depending on your goals and whether or not you are making progress.

Here’s What A Typical Day Of Training and Eating Looks Like For Me

7:00 am – wake
7:15 am – whey protein shake and black coffee
7:45 am – heavy weight training for 60 mins
8:45 am – finish training and drink another whey shake plus eat 3 rice cakes
9:15 am – breakfast – 6 eggs whites and 2 whole eggs on 3 slices of rye bread
9:20 am – 30 min nap in the Sun (great for recovery after training if your lifestyle allows)
12:00 noon lunch – chicken salad with 2 chicken breasts
3:00 pm – chicken salad with 2 chicken breast
6:00 pm – whey protein shake
9:00 pm – steak with vegetables

A Solid Training Program That Everyone Seems To Grow One (Google the exercise name for proper technique)

Day 1 – Shoulders

Barbell Behind-The-Neck Presses - 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more each time you train shoulders. When you can get 10 reps or more with that weight, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train).

Dumbbell Lateral Raises - 3 sets of 12 reps (move the dumbbells quite quickly – 2 seconds up and 2 seconds down) and concentrate of squeezing your deltoid muscle and filling them with as much blood as possible

Bent Over Lateral Raises – 3 sets of 12 (move the dumbbells quite quickly – 2 seconds up and 2 seconds down) and concentrate of squeezing your deltoid muscle and filling them with as much blood as possible

Day 2 – Back

Shrugs – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)

Bent Over Dumbbell Rows – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)

Lat Pull Downs – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train back. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)

Squats – 3 sets of 12 (2 seconds up and 2 seconds down – go down to where the top of your quads are parallel with the floor) and concentrate of squeezing your thigh (quad) muscles and filling them with as much blood as possible

Day 3 – Chest

Low Incline Barbell Bench Press – 3 sets of 6-10 reps plus one set of 15 reps (start witha weight you can just about lift for 6 reps and then try to get more the next time you train chest and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train) plus one set of 15 reps

Flat Dumbbell Bench Press – 3 sets of 12 (move the dumbbells quite quickly 2 seconds upand 2 seconds down) and concentrate of squeezing your pecs at the top, stretching them at the bottom and filling them with as much blood as possible

Pec Dec – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your pecs at the contraction, stretching them at the extension and filling them with as much blood as possible

Day 4 – Arms

Barbell Curls – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train chest and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)

Incline Dumbbell Curls – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your biceps at the contraction, stretching them at the extension and filling them with as much blood as possible

Standing EZ Bar Curls – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your biceps at the contraction, stretching them at the extension and filling them with as much blood as possible

Weighted Dips – 3 sets of 6-10 reps plus one set of 15 reps (start with a weight you can just about lift for 6 reps and then try to get more the next time you train arms and then more the time after until you get 10 reps with that weight. When you get 10 reps or more, increase the weight by approx 3% and start again at 6 reps. The goal is to be a little stronger every time you train)

Cable Press-downs – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your triceps at the contraction, keeping the tension on them and filling them with as much blood as possible

Wrist Extensions (forearms supported on a becnch or Scott curl bench) – 3 sets of 12 (2 seconds up and 2 seconds down) and concentrate of squeezing your forearm muscles at the contraction, stretching them at the extension and filling them with as much blood as possible

Day 5 – rest

Day 6 – repeat (always trying to beat previous performance)

This program works really well for everyone I’ve used it with.

Additional Pointers

• Warm up carefully for EACH EXERCISE. Do a few light sets of each exercise before getting into the “work” sets.

• Try to eat organic food wherever possible – it really does make a difference

• You only need 3 supplements: (a) whey protein (b) creatine (c) fish oil. When you buy your whey make sure it is organic, has no artificial sweeteners and is made from cows that eat only grass (trust me, this type of whey is far superior for muscle gains). I personally use Protein 17 because it meets all of those criteria and is one of the only protein powders which isn’t made in China. When you buy creatine, just get the basic creatine monohydrate WITHOUT any added ingredients. I personally use Prolab creatine but any standard creatine is fine. Take 10g per day. When you buy a fish oil, look for one which guarantees that it does not contain any heavy metals. Carlsons is a good brand and is available in most places.

• Use a thick bar and thick- handled dumbbells whenever possible. These are simply barbells and dumbbells which are thicker than the standard one inch diameter. Using thick bars will make a MASSIVE difference in your muscle gains, especially in your arms. Most gyms won’t buy thick barbells and dumbbells because they are expensive so grab yourself a pair of Fat Gripz from They are cheap and are the best training tool you can invest in for muscle gains

• Get plenty of sleep BUT have some protein just before and just after so that your body has a constant supply of protein for re-building

• Limit alcohol. Alcohol in moderation (5 drinks per week) will not kill your muscle gains but take it easy. Try to stick to “cleaner” drinks like wine or vodka with soda.

Like is said, I am just giving you the meaty information that you need and leaving the rest out. If you have questions, leave a comment below and I will try to answer them for you.

I hope you found this useful. Getting lean and muscular is a very rewarding journey.

Follow the above advice, be consistent, train hard and you will soon be looking at a leaner, more muscular body in the mirror.

How to Increase Your Confidence by 300%

Boom!  Another busy week, increasing my workload, but also hitting the gym like a BOSS.

Last night I stayed up until 6AM watching Pumping Iron by Arnold Schwarzenegger.  He’s the fucking man in that movie.  Totally worth checking out if you want to see someone with 100% belief, and at the top of their game.

So I had another realization over the past few days…  My confidence just sky rocketed to another level!

But the confidence is only indirectly related to the slow change in my physique, it’s more about the ACTION I’ve been taking in the gym.

Each repetition, each inch of movement, I’m thinking about taking action. I’m thinking about MONEY. I’m thinking about pain, will power, pushing myself, and BLASTING through my comfort zone.

Working Out is the Originally Self Development

At the end of every session, you WILL be healthier, your physique will change for the better and you grow stronger.

I’ve been working on my abs for the past few weeks, and I think this was what pushed me over the edge and into obsession in the gym.  It’s not that I’m vain and need to get huge muscles to feel a sense of worth, I do it because I can.

Like Arnold mentions in Pumping Iron, when I look at my body, I look at it through the eyes of a sculptor, and what needs work is what I hit up the next session at the gym. (Check out the pic below to see a work in progress… Abs just starting to pop. :D )

But I didn’t realize how intense it is to get this damn 6 pack, it takes full commitment, the same level of commitment I’ve put towards the other areas of my life.

I’ve done that before.

So I’ve gone full immersion style, and just get fucking JAZZED at the gym.

I want to go everyday.  I’ve hit that point where I just feel so good while I’m working out. Not even because of the “runner’s high” or the pumped feeling, it’s a full on self development session.

It’s like the movie The Secret, and their visualization exercises on STEROIDS.  (I don’t take steroids ok, that would be stupid.)

But as I’m hitting that last rep or 2, and my whole body is about to shut down, I start picturing that gorgeous girl that I’ve been afraid to approach, that same pain/fear that holds every guy from approaching, and how…  Here it is…  Pain in every part of my body, and I’m pushing through it!

I think about driving that Ferrari, the frustration and doubt that comes from building a business, and know that IN THIS MOMENT I am proving to myself I can handle any type of adversity, whether it be bankruptcy, or the 300 lbs. of iron pulling down on my legs.

I look at myself in the mirror, and I see what needs work.  I head to forums and find the best exercises to sculpt that muscle.  I check out youTube to do the exercises properly.

(I”m currently having a tough time pumping up my upper chest, gonna try out this chest workout today, we’ll see how that goes.)

Action Plan

For those of you guys on the low end of the spectrum, who haven’t been to the gym in years and scarily sit at 25%+ body fat, remember this is like ANYTHING else.

If you look at Arnold, and think “I’ll never get there!” you are looking way too far ahead of yourself.  And on a side note, I don’t think many people ever want to get to that level, there are some fucked up looking dudes in that movie that you can tell are fully steroided out.

What can you start focusing on and change today?

Start cutting carbs, and start building will power.

That same energy and focus it takes to deny yourself from ordering a pizza, is the same muscle you use to approach a girl in the club, which is the same muscle that pushes you through that last repetition in the gym.

It’s all synergistic, and it all starts with that first choice.  Check out The Primal Blueprint, start going to the gym once/twice a week.  Start seeing some results and the ball of motivation will start rolling.

Also a few dudes asked about my ab routine, and lately it’s been a mixture of:

Planks – 90 seconds, 80 seconds, 60 seconds
Oblique Twists – 4 sets of 20 with a 10 lb. weight
Cable Crunches – 4 sets of 40 with about 50 lbs.
Decline Bench Crunches – 2 sets of 20, 2 sets of 15
Squats – 3 sets of 5 max weight, 3 sets of 10 max weight with 30-60 sec rest period.

I time myself in between sets as well, and keep it between 60 seconds for all exercises, except squats which is a 180 sec rest between sets.

Are You Sleeping Enough? Experiments in Sleep and Supplements

I’ve had this weird insomnia thing for the last week.

I think it was due to the fact that my circadian rhythm never caught up as I flew over here from the US a few weeks ago.

Another issue is how screwed up my travel schedule is.  Between waking up at weird hours for flights, and going out every night, my body has no clue when it should be sleeping or awake.

So I was having these weird issues where I would either be up until 7-8AM, and then sleep the day away, or I would be tired as hell, but right as I would doze off, my body would shudder and I would wake back up.

So weird.

The other side of this is that I recently tried out the new iPhone app called Sleep Cycle.

Let me just say I was VERY skeptical that this thing would work.

Basically you set it by the side of your bed, and using the accelerometer in the iPhone, it can tell if you are in a deep sleep or not based on how much you toss and turn while sleeping.

So, as skeptical as I was, I tried it out.  And it worked fairly well.  The moments where I felt awake, and had the opportunity to check the clock, correlate to the most movement on the graph.

Let me show you the first 2 days I used this cool app.

As you can see, on the first day I had 2 fairly long sleep cycles.  Nice.

Day2 was a little more sporadic but still had a decent sleep.

The next 2 days were much more erratic.  Check it.

The third day wasn’t horrible, but day 4 I didn’t sleep AT ALL.

Something needed to be done.

Now, I’ve never taken a sleeping pill or anything before, and I am always very apprehensive when it comes to dependencies and drugs, but I had remembered Tyler talk about Melatonin, and how it is a natural hormone that we release about half an hour before bed, helping you fall asleep.

Here’s a little wikipedia description:

Melatonin, also known chemically as N-acetyl-5-methoxytryptamine, is a naturally occurring compound found in animals, plants, and microbes.  In animals, circulating levels of the hormone melatonin vary in a daily cycle, thereby allowing the entrainment of the circadian rhythms of several biological functions.

There seems to be little to no side effects from taking this natural supplement, and it may also be a good antioxidant source as well.

So I went out, and luckily here in Amsterdam they seem to have everything, and bought some 100mcg pills of Melatonin.

The guy behind the counter said these were pretty weak, and when I look online I’ve seen them as high as 5mg.

About 30 minutes before bed I took 2 of these bad boys, and I’ll just let the picture do the talking…

Ahh, nice sleep all night with no interruptions.

I feel more relaxed, rejuvenated, and ready to rock!

I’m not sure how often I’ll be supplementing with melatonin, I think it is great for switching up your long term circadian rhythm if you are traveling, or if you are having trouble sleeping, but like I said before, I already take 10 or so supplements, and don’t want to add any unnecessary extras to the regimen.

But the proof is in the pudding, this stuff works, and I’m happy I’ve found it.

I’ll try it again a few times and get back to you about long term results.

What are your experiences with melatonin?  Any side effects?  How often do you take it?

The Brad Diet Masterlist

Alright, I have guys ask all the time what I take for supplements, diet and the like, so I figured I’d make a master list of everything I eat to send guys to.

I’ll give a brief description of what it is, and why it works.

Now, I am DEFINITELY NOT an expert in this field, and therefore am not going to argue points or go back and forth why certain things work and the theories behind each choice.

All of these suggestions were giving to me by my personal “health guru/nutritionist/trainer” who’s trained Mr. Universes and pro athletes before.

Some of the supplements came from suggestion I got from Tyler, who got them from various sources and also suggestions given to me through the book Fantastic Voyage:  Live Long Enough to Live Forever by Ray Kurzweil.   which is a great book by the way…  The supplements are mostly to increase antioxidants as a way to prevent aging, which that alone is somewhat of a grey area for antioxidants ability to slow down the aging process.

Now I am only 28, but figure you are never too young to start, and want to look like I”m 26 when I’m 40, so I’ll still be macking on the 19 year olds.  ;)

Daily Diet:  MINIMAL Carbs.

Similar to the paleo diet/atkins diet, all I basically eat is organic meats, berries, and dairy.

Ultimately losing weight and leaning up comes down to a caloric deficit, and you could do it any way, but protein sources are so low in calories that you can basically eat as much as you want and not need to count your calories because you will always be running at a deficit, but still having enough protein for building muscle mass.

The goal is to eat as much organic meat as possible, especially if eating beef, because it is a tertiary food source, and you can get a lot of build up of toxins and antibiotics and bullshit, so go organic.

The berries would usually be a bad thing due to their high glycemic index and ability to cause a strong insulin response, which is bad, but I need something to satiate my sweet tooth, and the fiber in berries doesn’t create as high of a sugar spike as apples or melons or the like.  Organic as well.

And the dairy is just because I am from Wisconsin and could never cut that out.  But it’s almost all protein and fat anyway.

Here’s some of my faves.

Chipotle burgers from Whole Foods.  No bun.
Organic Cottage Cheese
Organic Free Range Eggs with organic pork bacon and organic pepperjack cheese  -omelet style
Organic chicken breast meat wrapped in pepperjack cheese

Something that Tyler got me hooked on was having a daily smoothie with lots of antioxidants.  Although there is a decent amount of fruit carbs, I feel the value of antioxidants outweighs the little carbs I take in from the smoothie.  When I was in full cut mode I took out the protein powder, but now that I am putting on mass I added that as well.

1/2 a packet of Unsweetened Sambozon Acai berries
1 cup of frozen organic mixed berries
Maca Powder-brazilian superfood with antioxidants and powerful LIBIDO ENHANCER!  YES!
Bee Pollen-great micro nutrient source
Flax seed oil-Omega 3 source
Raw Cacao powder-antioxidant
Green Vibrance powder-amazing vegetable source
Jay Robb whey protein-a low carb great tasting protein powder
-Topped off with milk, water or organic orange juice depending on what I’m feeling

I drink that as my breakfast everyday, and it tastes GOOD.

As for supplements I take, this is the least proven part of my diet, yet I’ve heard from MANY sources the benefits of some of these products.  I started taking most of them at once, and felt a SIGNIFICANT increase in my standard of living, but I don’t know which did it, since I started taking all of them at once.

Resveratrol-active ingredient in red wine, high in antioxidants
Green tea extract-high in antioxidants
Garlic Extract-antioxidants
Multi vitamin
Vitamin D3
Vitamin B complex
Co Enzyme Q10-mental health
Vinpocetine-mental health
Blueberry extract-antioxidant if I can’t get to my berries on the road
Curcumin-active ingredient in Tumeric/curry and high in antioxidants
Carlssons Fish Oil- Omega 3s.

As you can see it’s pretty much an AIDS cocktail, and expensive to purchase all these supplements.  But once you get them, they’ll last for a good 5-6 months before you’ll need to refill.

Do some of your own research, but check these out and see if any or all works for you.