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Hosts:

Kevin Larrabee (Twitter) and Leigh Peele

FitCast News

• T-shirts are in
• FitCast Accountability Blog
• Valerie Waters, Adam Bornstein, Todd Durkin
• What up Leigh?

Mailbag:

• Hey Kevin, not sure if you saw the latest lawsuit against Jillian Michaels for false advertising claims on her fat lost pills (http://blog.ultimatefatburner.com/2010/02/15/jillian-michaels-sued-for-false-advertising/) but thought it would make for good dialogue on the show.

  Cheers,

  Kyle

• Kevin quick question, im interested in doing 5/3/1 and incorporating it into a fat loss style program. What are your thoughts / ideas on how to go about doing so. I think you said you were going to try to do that within your last phase of destination abs. I was thinking of using the 4 main lifts but incorporating bb complexes on two of the days. Thoughts? Good idea or bad idea? -Katie
• Happy winter guys and gal,

  It has been snow & ice on the ground for over 6 weeks, and I want to do
  a few running events this spring with friends, but I cannot do any
  speedwork outside on this sludge.  What kind of weightlifting program do
  you recommend for someone doing mid-range running? 5k to half-marathon?

  Robin an American living in freezing Berlin.

• Hi Kevin,

  First of all, thanks for the FitCast. It’s been a great source for me to get useful information about training and nutrition. It’s real hard to find that knowledge here in Scandinavia. I’m a swede living in Norway for the moment.

  Anyway, I would really appreciate if you could help me out. After about 4 month without workouts due to mono I will now start to get back in shape.

  I’ve decided to take it real easy and focus on movements and mobility for three months. During this period I will work almost exclusively with bodyweight.

  The reason for this is that I had a lot of issues with both hips and shoulders prior to my sickness. As if that were not enough I also have been suffering from a chronic jumpers knee since i was a teenager. Today I’m 34.

  I think my shoulder problems comes from a dislocated shoulder a couple of years ago. While I don’t have any good explanation why my hip hurts.

  On the last podcast you mentioned some books I think could be useful, Bulletproof Knees and a book from Mike Boyle. What books would you recommend me to read?

  What also appreciate any other advices you might have.

  Keep up the good work Kevin!

  Best Regards
  Peter

• Hey,
  Just started listening to the fitcast and i love it. i have two questions for you guys.

  first of all, will you be going to the arnold fitness expo in columbus ohio the first weekend in march I know a lot of the fitness people are coming and i live here so i was seing if you guys would be coming out to take part in the activeities. let me know if you guys are i would love to meet you.

  Second of all.
  I just started training and i can’t afford a personal trainer but im having trouble coming up with a schudeled to keep. do you guys have any ideas on how i could get a routine that will help me get great results

  thanks
  Nathan

• Hey Kevin and fit cast crew. I have a sort of double chin that I am really self conscious about. Its not really bad, but it bothers me. If I gain weight, it seems to show in my face first. However, over the last year I have literally gotten to as low body fat % as I can. I have very well defined abs, and I am at the point where trying to lose any more body fat would require a ridiculous amount of sacrifice and commitment. But I still have that little bit of fat in my neck/chin area. I know that you always say that spot reduction doesnt exist. But is there anything else that I can do? I see people that easily have10% more body fat than me, but it doesnt show in their face at all. It really frustrating. In a way, losing so much fat has almost made it worse, because now, even if I gain a few pounds back it all goes to my face. Any suggestions are welcome. Much of the reason we train is for confidence and physical appearance. It is frustrating to put so much effort into my body and still have this thing that bothers me. Friends have said: if you really feel so self conscious about it, just get surgery. I really want to avoid that route. -Ben
• I work-out in my home gym and I was wondering what would be a good book of exercises I can keep in my gym area so I can easily look up exercises while working out. I know I can do the same thing online but since my computer is not in my gym area I was hoping to find a good written resource. Thanks so much for your input!!- Karen
• Hi Kevin, Dr. J, Tony and whatup Leigh!
  I want to say how much I love the Fitcast–thanks for the great guests, the awesome discussions (poop talk was one of my faves!), and the endless knowledge bombs.
  This question is for Leigh, and is about food.
  First, my history: I am a 37 year old mother of two who recently completed Alwyn Cosgrove’s Afterburn. I came out of those 16 weeks leaner than I’ve been in my adulthood, and weighing what I did way back in my early college days. I lost 13 pounds and in six weeks dropped my body fat by 6 points. Still waiting for final measurements, but I’d say I’m within about 7 pounds or so of where I probably should be weight-wise to achieve 18% bodyfat, which is my goal. I have dieted in some form or another for a lot of my adulthood, and feel like I constantly learn new things about my relationship with food.
  I did extremely well, and was very disciplined following the nutrition plan in Afterburn–I even got through Halloween through New Year’s relatively unscathed. However, at about week 12 or 13 I hit a wall, and that’s when the binges started.
  I don’t have a history of bingeing (although overeating I suppose is a form of bingeing and I certainly did that for many years), and maybe it has more to do with my awareness of what I eat, but I am troubled and concerned by the behavior I’ve been exhibiting lately.
  The trigger can be anything from a hormonal change (that old monthly thing), to stress, to just eating ONE bite of my husband’s dessert. Then, once I’ve opened the door a crack it’s like all the processed carbs, sugars and fats come storming in and I honestly just LOSE CONTROL. It is like some sort of psychotic break because while it’s happening I am not able to rationalize with myself or make myself stop. A few times I’ve even thought about purging afterwards, although I never have. I tend to wake frequently the nights after this happens with thoughts of what I ate, berating myself and generally feeling like crap. This isn’t healthy behavior, and while I realize it, I am wondering what tools I could use to try and manage it. I have never experienced anything like this before. It is hard because I really push myself in the gym, and am usually very disciplined with my eating, and I don’t want these episodes to hinder my progress. I also just don’t want to feel the way I do afterwards, physically or emotionally.
  I appreciate any insight or references you could point me towards. Thanks again for a great podcast and keep up the great work, all of you!
  Thanks, Michelle

  ps I vote for grey tees, Kevin. But get some girl shirts, please!!