Time for another Leangains success story.
Success stories are emailed to me from people all across the globe and everyone has been using the simple but effective intermittent fasting guidelines I’ve outlined in “The Leangains Guide.” 
This success story is from Spencer. Just like Tanner’s success story, it is an excellent example of muscle gain without the chunk.

The Definition of Lean Gains Part Two: Spencer

“After spending two years in a relationship, I had let myself get rather chunky. As a fresh single man, I decided it was time to get back into shape. I started lifting again and focused on some cardio. After a couple months I had lost around 15-18lbs, and the result of that quick cut is this first ‘before’ picture.”

Spencer at 183 lbs and 8-9% body fat (my estimate).
“I was happy with my results, but knew I had to pack on some muscle since I was looking kind of […]

Original post by Martin Berkhan

You can never have too many quick and easy recipes in your arsenal of go-to weeknight meals, the type that can be made from memory when you’re too tired to think. It doesn’t get much easier or tastier than our Garlicky Roasted Shrimp and Swiss Chard, a recipe with very few ingredients and a simple one-pan cooking method that makes getting a healthy meal on the table a cinch.
Roasting the shrimp and the chard in the same pan not only makes washing dishes quick work, it also cooks both to tender perfection. Roasting greens in the oven keeps them slightly crisp rather than giving them the limp texture that sautéed greens can have. In the oven, the edges of the Swiss chard become brown and crackly and the center of the leaves are tender but not soggy. The trick to cooking the Swiss chard perfectly is using a cookie sheet […]

Original post by Mark Sisson

It’s Friday, everyone! And that means more Primal Blueprint Real Life Stories. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thanks for reading!

Hey Mark,
After reading some of the other stories on your site, I decided to share mine with you too.  I too was your typical high school athlete, I played basketball year round and some football, got strong fast, and I could eat Arby’s 5 for 5 without thinking twice. Then came college (do you see a pattern here?). I actually stayed pretty fit throughout college somehow without much more than the occasional pickup basketball game, but over time the beer and crap food choices began to catch up with me. I didn’t realize […]

Original post by Mark Sisson

People love shrimp. Its taut, delicate, firm, sweet flesh pops in the mouth and provides meaty texture to dishes, and, despite its distinctive taste, shrimp works with every cuisine. Rich Indian curries? Check. Intensely zesty Cajun stews? Definitely. Heck, even just a light sautee in garlic, butter, and white wine is a masterful way to prepare shrimp. Partly for those reasons, shrimp is the most eaten seafood in the United States – by far – and the most valuable aquaculture crop in the world. Intensive shrimp farming in Latin America and Asia supplies the world with plenty of inexpensive shrimp which we readily gobble up, because, like I said, people love the little critters. As of 2008, each American plowed through 4.1 pounds of shrimp a year, on average.
But is shrimp healthy? Is shrimp good for the environment? Are there certain kinds of shrimp you should be avoiding? Should you eat wild […]

Original post by Mark Sisson

So we are continuing with our fat as debt series….
I watched my first ever episode of ‘Extreme Couponing’ the other night, and it made me realize that Only a SUCKER pays full price when they don’t have to – after all,  if you can pay less for the same item…why wouldn’t you?
(Now, there’s a caveat to this statement, but that will come at the end of this blog post.)
OK, so what does couponing have to do with food and fat loss? Simple.
You’re daily eating is a budget..only instead of dollars to spend you have calories to consume.
So your goal is to get the most value while spending the least amount of calories.
This is why  Fruits and Vegetables are very important when it comes to diets.
Big value (taste) low cost (calories)
And why a burger and fries is not the best choice when dieting
Big value (taste)  high cost (calories)
But here is what […]

Original post by Brad Pilon

It is possible to do effective interval training outdoors, but you have to take a slightly different approach compared to doing them on a treadmill. With a typical cardio machine you can adjust the intensity level by simply pressing a button. When you perform intervals outdoors, you are simply guessing at how hard you need to run for the intense portion of the interval. I plan on outlining a solution and better way to perform HIIT when you aren't near a cardio machine.
Read more on Outdoor Progressive Interval Training. Fat Burning HIIT, In the Great Outdoors….

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Original post by admin

If you’re a fitness and nutrition nerd, you’re long past the grade school days of willingly eating glue, paste, and other pseudo-edible adhesives, but there’s a decent chance you’re still eating an entirely different kind of glue unknowingly. Maybe even on a regular basis. I’m talking about meat glue, also known as transglutaminase, which restaurants and food producers use to create “steaks” out of “glued-together” stew meat, add body to dairy products, make imitation crab, improve processed meat mouth feel, to name a few. A video exposing the “secret” of meat glue has been making the rounds of the various health circles, and more than a few readers have asked me about it. Here’s the video in question, taken from a recent Australian expose:

With that out of the way, what exactly is transglutaminase, and should you be worried about it?
Transglutaminase is an enzyme, produced either by bacterial cultivation (via fermentation […]

Original post by Mark Sisson

Had a good conversation today with my buddy John Barban.
Instead of Nutrition, we talked Economics (One of John’s Interests).
Whenever I get the chance to talk economics with anyone who is knowledgeable I’m always blown away – mostly because it’s an area where I have next to no education.
Of course, eventually we turned it back to nutrition, covering the major economic philosophies, using nutrition and weight loss as analogies (I learn best through analogies)
Now, I’ll get John to post on the some of the concepts we discussed, but for now I want to turn back to one of my favorites
Body fat as debt.
Now, I’ve talked about this before (here and here) mostly because it’s a concept I really find fascinating.
Being overweight is exactly like being in debt.
You ate to much, and eventually you have to ‘pay it back’, otherwise…it’ll drown you.
With money debt, you either have to start earning more or […]

Original post by Brad Pilon

Everyone ready for the holiday weekend yet? It’s a good time, I think, to cover a relaxing, if not inspiring, topic I’ve been meaning to get to. In all seriousness, I get a couple emails every week from folks who are wondering about their waxing or waning sexual drive and how it relates to their lifestyle. Some are folks celebrating the return of their mojo after losing weight and and gaining energy on the Primal Blueprint. Others are from readers concerned about their partners’ unhealthy habits and what they see as the coital repercussions. Still more are from folks transitioning to Primal living and going through a period of energy “adjustment” as they find the right balance in their workout regimens, calorie intakes, and overall lifestyle picture. In all, the questions revolve around a central point: what lifestyle measures support optimum sexual drive?

Truth be told, modern life isn’t friendly to […]

Original post by Mark Sisson

Hey guys, this is a guest post on fasting for weight loss by my friends over at TheFatLossAuthority. Enjoy!
Fasting for Weight Loss – Fat Loss Success or Foolish Trend?
If you’ve been trying to lose weight within the last few years chances are that you’ve heard a few people talk about fasting as a way to lose weight. Although some scoff at the idea that fasting can help you lose weight, many have experienced significant and ongoing weight loss.
Fasting intermittently is the best method of fasting for weight loss, but there is much more to fasting than simply not eating for a set period of time. Keep reading to find out how fasting for weight loss could benefit you!
<H2>What Is Fasting?</H2>
Simply put, fasting is when you go without food (or drink) for a set period of time.
When it comes to <a href=”http://www.thefatlossauthority.com/fat_loss_tips/fasting-for-fat-loss-a-simple-diet-is-a-more-effective-one”>fasting for weight loss</a>, dieters have to decide which method […]

Original post by admin