NOW PLAYING: BLACK METAL RECOMMENDATIONS FOR LIFTERS IN 2016.

you can be apart of it or....you can be it.

"People overestimate what they can do in a year and underestimate what they can do in a decade."

 I was a guest on episode 4 of the Rockwell Barbell Strongcast a few days ago. Lawrence Scott the shot caller/owner/acting first sergeant/close friend is the host. Lars is a solid, strong, blue collar, dude with over 10 years of experience in powerlifting, personal training, and corrective training. Tune in and listen to him and I discuss the roots of Black Metal Fitness, training mentality, importance of mobility, and share stories/examples of our weightlifting journey. Subscribe to the podcast if you like what you hear because I will be featured on a few other episodes of the podcast in the very near future. Links are below.

ROCKWELL BARBELL EPISODE 4: BLACK METAL FITNESS  

iTunes Podcast page for Rockwell Barbell Podcast  

I have been on a self imposed ban of black metal and most genres of extreme metal. I do this because it consumes so much of who I am and my energy that I find myself in an endless wormhole of music. Like a junkie needing a fix looking for the next high. To combat this I taper of off music to build my tolerance back up. I find it cathartic to step away for an undetermined amount of time. Black metal sincerely resonates with me and is truly my favorite kind of music. It has a reaching impact into my daily life both positively and negatively. Surely some of you can relate. This is why I haven't posted any music recommendations or playlists in quite some time. The break allows my ears and head to clear, so when I dive back into the abyss I am able to experience it as a first time listener all over again.

 

You may be glad to hear I have lifted my self imposed ban and have resumed channeling my mental energy and thoughts back into the music. I expect this to have a profound impact on my weightlifting. I feel my inspiration and intensity reappearing. My violence of action in the weight room and in life has sharpened. So while I put the finishing touches on the Vol. III Black Metal Fitness Playlist I will share with you what albums have been in heavy rotation for me.

Cloak - 7"

This 7' is only 2 songs but they are reeeeeeally fucking good songs. Their sound is hard to pin down because it transcends genres. Watain, Khold, Tribulation, In Solitude, Shining, Reinkaos-era Dissection, Midnight.... If you like just one song from any of those bands, then you will like this band. It is already being pegged as"occult rock" but its much more than that. This is not that soft, "look we have a girl in the band", vaguely satanic but actually PG-rated new-age pagans with floppy hats and vests, pentagram-n-catholic candles garbage. This is sinister. These men practice the craft they sing about. Sean, their drummer, is a long time, basically childhood, friend of mine and has kept me in the loop about the workings of Cloak since its inception. I have been frothing at the mouth for tracks because I know how talented and sincere they are. I cannot stress enough how many times I have listened to both of these songs back to back. Its hypnotic, crushing, borderline arena rock anthems about all things Satanic are unmatched. It's littered with hooks, riffs, headbanging, and dark melody. This entire description still makes me feel like I sold this band short of what they truly offer. Its difficult to put into words how memorizing this 7' is and I firmly believe that is their intention. To pull you in and leave an impression that is felt not heard. They literally signed to Season Of Mist records last week so join the circle of Cloak now. Do not be late to this invocation.

CLOAK on Bandcamp
CLOAK on Facebook

Plaga - Magia Gwiezdnej Entropii

Polish black metal. I shouldn't have to say anything else. Hard to find anything about this band since this record came out a few years ago but I hope they are in hiding creating another masterpiece for us black metal ultra nerds.

Furia - Nocel

Seriously the best kept secret in all of black metal. I cant seem to find anyone who is tracking this band. Once again Poland proving that they are ground zero for relevant black metal these days. Furia have many albums to choose from because they have been around since like '96. This is their most recent LP and is on rotation because of its high production value. Don't let the cover fool you this is not some arthouse, atmospheric, post black metal, interpretive garbage. This is punishing black metal. If you like Mgla this record this will curb your withdrawal symptoms. They have some connection to Massemord but I cant figure out exactly. They both promote letting the world burn with a shared logo.

Tragedy - Vengeance

The greatest opening track of any album ever recorded. It will give you chills. That down tempo shift half way through will give you a salted erection. The 3rd track is highly recommended.

Shining - V. Halmstad

One of the hardest album covers ever. Fitting for this flawless record of the most memorable riffs in black metal. You will want to kill yourself because its that depressing or because its that fucking good.

 Shining - Everyone, Everything, Everywhere, Ends

Some questionable tracks on this album but the ones that stick hit hard as fuck. Plus the title of this album is fucking grim. I want that on a T-shirt.

 Inquisition - Bloodshed Celestial

Their brand new record. Didn't think it was possible to top Invoking "The Majestic Throne Of Satan" but I was wrong. This is Inquisition's best work to date.

I leave you with this is a short video from the YouTube channel The School of Life on how death is an important part of living a meaningful life. A life filled with uncertainty but ultimately enjoyed by understanding your insignificant place in this cosmic infinity of nothingness. I found it incredibly moving. It was exactly what I needed to hear during this incredibly challenging part of my life where many paths are crossing in front of me and the difficult decisions I must make. Its grim, its dark, and its very accurate.

"REASONS TO REMEMBER DEATH"

TOOLS OF THE TRADE

Penitent Order

I take a caveman approach to weightlifting. I pride myself on how little I spend on gym stuff, yet still manage to hit new PR's and crush my short and long term goals. It's kinda my thing now. I am a testament that you don't need most of the shit our fitness industry pushes on consumers. That being said, there are some mission essential items anyone crossing over to the dark side needs to own. Think of them as graduation gifts for outgrowing (out lifting) your garbage mega gym. You are upgrading to an intimate environment that encourages hard work and real strength.  

Like any subculture, motherfuckers love spending money on flare. People wanna look the part before acting the part. I get it to a certain extent but be careful. Coming in hot with the coolest and newest accessories will leave you looking like a soup sandwich caught in the wind. You might as well walk into the gym wearing a sauna suit and ankle weights. How about you test your body before you test your credit card limit Mr. High-speed. Also, despite what your local GNC sales representative says, you don't need to place a down payment on a months supply of oversized, cool looking plastic containers with laughably absurd names.

Todd: "OK, the big day. The first day of my new year, new me program. Just gonna get some stretches in till this Smith machine squat rack open ups. Man, I am feeling a new PR today. Hope there is an extra bar cushion around here. Gonna quarter squat some heavy weight today. Don't wanna hurt my neck."

ITEM #1: A WORKOUT JOURNAL

I found that recording my workouts is not only psychologically rewarding in a Patrick Bateman kind of way, but also great for two other things. First, it shows you quantitative evidence of progress and strength increase. This is crucial in motivating you to push yourself on days you feel weak or deflated. Looking back on your previous lifts, sets, and reps reminds you how far you have come in a short time. It gives you a standard to try and beat on the next session. Second, it hammers the skills for creating workouts, while teaching you to program your own workouts. No one knows you better than yourself. Learn from your previous lifts and adjust them to increase volume, weight, or reps. "Was it too heavy? too light? too black or too white? too wrong or too right? today or tonight. CUMBURRRRRRRSOME." Below is my actual lifting journal.The case is a tactical canvas from Rite In The Rain. The actual leather covered journal was from Barnes & Noble for $8 bucks.

Slots for pens and hi-liters. The Pilot G2 10 is the Rolls Royce of pens. I use it exclusively. Up your writing game player.

Example of how my journal is set up. Day, month, date, and lift scheduled. I give myself room to write notes about the lift if needed. I record the average rest time between certain sets. If the lift was incredibly successful or really hard I note it.

Closer look at my page set up.

ITEM #2: KNEE SLEEVES

I don't know anything about wraps so I am only talking sleeves here. I love knee sleeves. If you have wonky knees, trouble staying warm, or suffer from crippling self doubt when the weight starts getting real then sleeves are for you. I am certain about 60% of their effectiveness is a placebo, but none the less they made a big impact on my squat. There is something about that pressure and heat locked around my knee that makes me fee safe and confident. 

I don't use them every time I squat and I don't use them when warming / ramping up. I like to come in raw and squat with no flare. When I need that boost I throw em' on and keep climbing that weight. By far the best purchase I have ever made in my weightlifting career. I am ashamed it took me so long to get a pair.

I bought these Nordic sleeves on Amazon for $50.

 Never heard of this brand before I bought them but I fucking love them. Excellent craftsmanship, high quality material, triple stitched all around, and the seams mimic the bend of the knee so the wont crap out after a few months. When buying sleeves pay careful attention to the stitching. Don't settle for anything less than a triple stitch and make sure the seam isn't just straight up and down on the sides. Those things will break faster than a pair of booty-ass COBY headphones. I can't speak for any other sleeves personally, but I know my dudes at Rockwell Barbell love the American Barbell Club Premium knee sleeves. ABC is legit as fuck. Those dudes consistently put out high quality products. ABC is also veteran owned and operated. Well deserving of your money and business. 

ABC Premium Knee Sleeves. BUY EM HERE.

ITEM #3: BELT

A belt is a game changer when flirting in the 80-90% range of your 1RM. It is also a must have when attempting new PR's. I own a weightlifting belt but admittedly I did not purchase it. It was given to me by a buddy who upgraded his belt game. Thus keeping my no money on gear reputation alive and well. A decent belt will cost you about $75-$125 dollars. Don't waste money buying a belt any cheaper than that. You want that Hollywood smooth leather to customize as your kill count in the rack increases. Belts are for lifters who are past the infant stage of weightlifting. Don't cinch yourself up in it and spend the whole lift in it. Frankly, its awkward. You are not 1950's In Shape Outta Shape Guy. Master your form and technique first. Save the belt for 80% and above.

For a really interesting insight into weightlifting belts and how important they are to some lifters, check out this article about a skinny turd who went to jail for 12 years and started bodybuilding while he was behind bars. A fascinating article about gym culture of American prisons. Highly recommended you read then ask yourself what your excuse is.

An Ex-Con's Guide To Prison Weightlifting

Daniel Genis is the author of the prison lifting article. This is his belt he made while behind bars.

"The Lone Rangers? That's original. How can you pluralize The Lone Ranger?"

ITEM #4: SHOES

Chuck Taylor's, old school Vans, or even no shoes. If they worked for Arnold they can work for me. Aesthetics brah'.

Another option is the Olympic shoes. I used to be hard line against them but as I continued the powerlifting lifestyle I realized they do indeed have a place in the gym. Above you can see Arnold squatting with his heel up on a 2X4. The elevated heel puts more work on the quads. Oly shoes mimic this foot placement. The shoes are expensive (around $120 and up) but you are only squatting in them so their long lifespan is well worth the higher price tag. 

If you are a cheap bastard like me then just place folded pieces of cardboard under your sole insert on the heel of your shoe. It is the same concept. Just make sure to change out the cardboard frequently.

ITEM #5: THE BIG 3 SUPPLEMENTS

You need to understand that making your body change requires only two things. Eating food and lifting heavy things. You don't need anything else. If prisoners can get huge without a Bodybuilding.com premium membership on cafeteria rations then you need explain yourself. 

What is this fucking internet you speak of? is that for triceps or something? Ive been locked up since '87.

 

So to enhance nutrition we use supplements. These are not the foundation of your diet, these are the tools to give your transformation the advantage. The only three tools you absolutely need are: whey protein, a multi vitamin, and creatine. You can acquire all three for under $100. Plus, even with 2x a day usage they last longer than a month. 

For protein I use Premier Protein. I get it at Costco. It is low in sugar, great tasting, mixes incredibly well, and has 30g of protein per serving. What else are you expecting from protein? 

For multi-vitamins I usually buy store brand men's multi vitamin. Don't get the cheap shitty vitamins that cost $5 bucks for 250 pills. Don't get the $30 high charged, turbo enhanced, unique patent-pending formulated ones either. Compromise and just buy a mid range normal vitamin. They are like $10-14 dollars and last for months. I know you spend that on a single trip to Chipotle. 

For creatine I use Raw Barrel No Bull creatine. It is affordable, high quality, and consistent. Don't be a wet towel and buy some fruity flavor. Get the normal, unflavored, regular ass creatine. Mix it in warm water and put it down your throat. It takes 30 seconds. We gotta stop complicating shit. It's a supplement not a goddamn herbal cleanse. Drink it and move on with your life.  

When your dude walks out of the supplement store carrying something that requires two hands... It better be a fucking human head anything else would be a waste of money.

"What is the true face of a coward? The back of his head as he runs from battle."

ITEMS YOU DON'T  NEED:

Deadlift Straps

Straps are used by people with a weak grip. Which means you are weak. To get from weak to strong what do you do? You address your weakness and fix it. You don't insert a cheat code into a Game Genie and skip the hard stages. Grab the bar with your hands and pick it up. Again, why are we complicating simple shit? Just fucking lift the goddamn thing. 

GAIN GENIE DEADLIFT STRAPS! IGNORE THE WEAKNESS! STROKE YOUR EGO! Gain Genie Deadlift Straps are custom made to give you the illusion of false strength. Gain Genie staps are Instagram compatible right out of the box and will help capture every cant miss pull that is obviously too heavy for you.

Shin Guards 

 Scrapping your shins on the bar during a deadlift means you are doing it right. Pain is a feedback mechanism. Bruised and bloody shins are the meatheads equivalent of stripper knees. Wear you wounds with pride. I know you ain't moving 700lbs for reps. Loose the leg suit. It just messes with your head and gives you more shit to consider when moving weight.

Stripper Knees

Deadlift Shins

Gloves

Is it even necessary for me to address this? Let us save the "no glove, no love" for copulating adults. Gloves are about as cool as a dick wart.

Elevation Masks

"#fitfam #beastmode training with Todd and Mandy for our 5k next month.  EAT CLEAN, TRAIN DIRTY." fucking barf.

It is no coincidence the person using altitude training mask for dumbbell curls and quarter squats is always the least fit person in the gym. Who are you trying to convince? We are suppose to believe you are some elite super athlete looking for the competitive advantage? GTFO. The elevation mask is the dunce cap of weightlifting. Is there also a sticker on your shirt that says be kind to me, it's my first day? I wish gyms had time out corners. The only approved elevation mask is a fucking U.S Government issued gas mask.

"I LOVE YOU FRUITY RUUUUUDY!"

STAY GRIM, HIT THE GYM.

Most High, glorious Lucifer,
enlighten the darkness of my heart
and give me true faith,
certain hope and perfect charity,
strength and knowledge,
that I may carry out
Your true command.

TO LOVE ALL IS TO LOVE NONE.

TO LOVE ALL IS TO LOVE NONE.
 

Do not waste your talents, energy, and focus for six month faces and P/T peers. Even if you are not an aggressive or hardened human you should be able to acknowledge there can really be true peace or one love. Maybe individually but to me that is a person who has stopped exploring or experiencing their path. It is vital that you must understand there are people in this world who would harm you because they can. They will do it without hesitation, no matter your best efforts to convince them otherwise. You are a small casualty in their fucking war. The times of being naive are over. It is the time to assert yourself with who is with you, who is against you, and which of those will switch sides. You are foolish to believe your crew can have no Judas.

To be truly dominate in the gym as much as your mentality in life, you must reserve your dark energy for the deserving. The strain on a persons mental endurance day in and day out is overwhelming. Even if you haven't physically exerted yourself. You can feel it after a long day your energy is depleted by the evening. Much of this is unavoidable due to career, education, family, or life's work. However, there are ways to conserve your mind's power and focus. One way is by weeding out the poison of others. You must learn that you cannot be everyone's friend. Even if you could, why would you? Spreading yourself thin hurts those in your inner circle the most. Which is incredibly damaging because the inner circle is the most intimate. It is the circle you see and feel each day of your existence. 

To pull yourself inward and save your best for the most important, you need to establish who are your allies and who is your enemy. Accept there will always be people who won't like you or what your doing. This is a good thing. This can be the greatest weapon for a weightlifter since the squat rack. You can use their ill will as fuel for supreme dominance in the weight room. There is no better motivator than knowing you are getting stronger as your enemies get weaker.

The dislike or hatred people harbor for you is not your concern, it is theirs. To waste any effort on that is only hurting your strength gains. Which is exactly their intentions. Pushing you out of your boundaries and derail you. Everyone knows you need to be physically rested to perform at your best, but I meet few who understand how powerful a fully rested and focused mind is. Surely you have experienced this. Sometimes you get in the gym and your self esteem is surging, confidence is high. You already know your going to make this lift before you even get under the bar. You have told yourself you are making this happen. Get under it and get it done. Other times you feel like wet bread. You are self consciousness and bummed out about how you look. Disappointed in yourself that you missed too many days since the last lift. Its when 315 use to feel like butter and now its a grinding chore to get a double without bursting a blood vessel.   

By assigning your energy to people, ideas, and concepts that mean the most you are doing two things. 1) You are conserving your complete strength (mental and physical) for better, successful sessions in the gym. 2) You are giving them the best and most deserving version of yourself available. You are not short-changing the people who hold you up. When there is balance in your life outside the gym, your time in the gym becomes more productive.

Productive motherfuckers making things happen on their terms. Not concerned with the activities of the weak and feeble. Focused on themselves and their brood.

Hold yourself to a higher standard. Don't sell yourself to someone on why your a cool dude. Don't lower your self worth to some meaningless job in hopes they except you onto the team or job site on their terms. You don't need them, they need you! It's your life's mission to make them aware of that.  It is the other who must earn your approval. They show YOU why they belong. You make them say "we want you on our team, we need you in our ranks."

Your azimuth is shot, it points directly to your end point of success. You are too motivated to detour. You have to maintain accountability of yourself and your pack. You prioritize all decisions with "how will this effect myself and my group?" Picking up hitchhikers delays forward progression. Moves the timeline further to the right. It's another item on the list of life's bullshit. Looking to stop or distract you from getting what you deserve.You only help those that are able to help themselves by giving them knowledge and the tools to become self reliant. Do not care for the abled mind and body. Doing so makes them weaker in the long run.  

"There's an important phrase that we use here, and think it's time that you all learned it. Act as if. You understand what that means? Act as if you are the fucking President of this firm. Act as if you got a 9" cock. Okay? Act as if." - Jon Young from the film Boiler Room.

"Act as if". I've said this before. It still applies. You fucking belong here. Write it down and repeat it. If you don't feel confident at your location or environment don't breakdown. The idea is to not let fear or doubt show. Wear the mask, act the part. Survey your surroundings and pay attention to the leaders. Follow their lead.

It's a advanced version of fake it till you make it but different in that were not faking ourselves. We are convincing them. If you are outside your element and it's apparent in gestures, attitude, gait, voice, or presence that you aren't supposed to be there, you will be fingered very fucking quick. They will attack. They will eat you up, spewing you out to the other side with the force of a hammer. 

Yeah, I work here. I own the fucking building. I own the internet in the building. I own the wires that carry that internet in this building. I own the water that flushes your painful shits because of your garbage nutrition. I am the first person you need to come to with a solution. I am the last person you want to see when there is a problem. I am the boss of all your bosses. I am the best looking motherfucker here. I am the most oiled guy on the block. No one is as well oiled as I am. I own the oil that makes me oily. I own oil. Olive, sunflower, canola, coconut....I own them all. The Oil in the Middle East? mine.

Love for the deserving. Disdain for the undeserving. Love for everyone is superficial and meaningless. Control your empathy. Know that when you confront an enemy it is you or them. I trust you will act accordingly. 

MERCH STORE IS NOW OPEN.

The Black Metal Fitness Store is now live. 

http://blackmetalfitness.bigcartel.com/ 

You can purchase VOL. II "DEATH IN GYM" silkies, the "HELL IS REAL" tank top, and

the "DEADLIFTS FOR SATAN" shirt.

The store will remain open until Monday June 20th. After that date no more orders will be accepted. 

If you purchased a pair of the VOL. I silkies check your email for your discount code.

STAY GRIM. HIT THE GYM.

Are You A Skinny Wiener? Gaining Weight On A Budget.

"The greatest trick the devil ever pulled was convincing the world he didn't lift."

Gaining Weight On A Budget:

You wanna put on size. You want to increase your strength. You want to scare people. But, you're not about to overdraft your bank account at the risk of getting fat. I gotchu. This is my specialty. Buying food needed to gain sustainable weight is actually affordable. You will have to man up and understand that you may pony up a little more money up front than you are use to, but the food will last much longer then your usual grocery run. Trust you are making a wise investment.

First, we gotta assume that you are looking to increase by at least 15 lbs. but preferably more. Otherwise, you are wasting time. I don't write blog post that consider competitors or fighters into equation. For them a five pound increase could be the difference between 1st place and 24th place. I write for the common man. The brothers who want to look strong as fuck and be strong as fuck, for the guys who have been lifting for years but don't look like the guys who got them into weightlifting, and most importantly for the skinny wiener who has no shape and wants to get big. (the skinny wiener guys really need to be all eyes on this post). If you are cherry to weight training with a shapeless body the first order of business is to eat everything all the time. You have no dietary restrictions. I'm serious. Start cramming everything, all the time. Come at this project like a professional competitive eater. You need to jump start your body. Flood the crease and get to work in the gym. Enjoy these first few months of asshole level eating while you can because it will be the last time in your weightlifting life that will be the allowed.

Second, the amount you've been eating is obviously not cutting it. You have to make a legitimate effort to increase your caloric intake. It is difficult, definitely annoying, and your stomach is gonna hate you at first. It gets better though. Once your body adjusts to the increase you'll find that nothing seems to stop your hunger. This is a great sign and means shit is working.

Low Cost and Affordable Food:

• oatmeal. Not the packaged sugar molested shit. You get plain as fuck oats. If your a pussy and you need sweetness in your oats then put your own fruit in it. My advice is just to hike up your skirt and throw some peanut butter and cinnamon in it.
• peanut butter
• raw almonds (almonds are expensive no matter where you go. So take the hit because they are a must for between meal snacking or during those marathon lift sessions. The energy they provide is real. You can nearly feel it).
• chicken breasts
• canned tuna
• pasta (100% whole wheat or veggie infused is preferred)
• white rice
• black beans, kidney beans, pinto beans
• cottage cheese
• plain greek yogurt in a large tub
• 100% whole wheat bread
• ground beef (get as lean as you can afford)
• ground turkey
• whole milk
• un-sweetend vanilla almond milk
• avocados (expensive everywhere expect ALDI. they have em for like 50 cents each).
• bananas
• spinach
• talapia fillets
• entire pizza's
• canned chili (low sodium, reduced fat or low fat)
• canned soups (again low in sodium with reduced or low fat)
• lower sugar ice cream 

Many more options available but it all depends on starting weight, goals, and ideal end weight. Until you are advanced enough to navigate your own nutritional needs don't stray from this list. Just get it home and make it fucking work. If dudes from the 1950's can get thick there is no excuse why you cant in 2016.

Remove your spit guard and start eating.

But, but,......I...uhhhhh:

• Anything that is single serving ready will be higher in price. You are paying for the convenience. Get the big tubs and separate your portions at home like an adult.
• Buy your produce fresh. Green veggies and fruit are most nutritious fresh. Frozen veggies arent too bad but not ideal.
• Get your chicken and fish frozen. 
• Get your ground turkey and ground beef fresh if you can, otherwise buy the huge refrigerated portions, freeze them, then thaw as needed
• Everything you get needs to be as low in sugar as possible. Sugar is the enemy. 

Where can I find these items the cheapest?

• Sketchy, rundown Mexican markets forever have the best prices.
• ALDI is without a doubt ground zero for deal you will never forget. Insanely cheap, excellent quality.
• Grocery stores that poor people frequent. Use your best (or worst) judgment. The rule of thumb is the farther south or west it is, the cheaper the prices.
• Costco. It takes a heavy blow to your bank account up front but when its two weeks later and you still have 100 eggs, gallons of almond milk, and endless frozen meat you'll be stoked. If you are sloth like me when it comes to protein shakes then you need Costco;s Pure Protein individual chocolate shakes in your life time now. Best fucking protein shake in the game. Left hand promise. 3g sugar, 30g protein. No after taste. No refrigeration required. The 25 case comes out to like 1.80 per shake. That price it "TOOOO SWEET"!
• Trader Joe's: If you have never been then check it out. It looks expensive but is actually cheap. Solid business plan. Go here for all your seasonings, snacks, sauces, and random protein bars. Take your significant other with you and make them feel like them fancy rich folk. Turn it into a date. Chicks love cool guy alternative health grocery stores. Also when you go to Trader Joe's it's a 93% chance you will be the biggest, buffest, and strongest man walking the aisles. Real talk.

the photograph equivalent of weightlifter shopping at Traders Joe's

I have these things but what do I do with them?

Welcome to bowl life. I'm strong proponent of all meals eaten out of bowls. Gangbang the ingredients together in a plastic bowl and shovel it into your head. Its faster, easier, and much more realistic than that high-speed culinary pornography found in recipe ideas and fitness magazines/websites.

I can't cook, things taste plain, I don't have a large frying pan, one spatula, and a cutting knife.....

You are a man, it is 2016, These are basic tools. teach yourself a skill. I cannot think of a better skill to have then the ability to feed yourself. Get it into your head right now that the gym and the kitchen are connected. Eat and cook the same way you lift. With purpose and discipline. Get your firm glutes into the kitchen and figure it out. Don't worry my brothers. Ill get you started. These are a few of my own creations.

• Poor and Hungry:1 large can of tuna, 1 cup of whole wheat pasta shells, 1 cup veggie pasta, massive handful of raw spinach that you chop up into tiny pieces. Put it together in a bowl, add some lemon juice and reduced-fat parmesan cheese for seasoning. done.

• Bachelor Stew: 2-3 whole eggs and 6 egg whites scrambled, half pound of ground turkey sauteed in a pan, 1 can of low sodium black beans. mushrooms if you want. combine in bowl, season with salt, pepper, paprika. Or us can use an all-in-one seasoning like Lowery's or Weber Grill.

• Custom Chili:get fucking liberal on this one. Nothing is off limits.1 can kidney beans, 1 can black beans, 1 can pinto beans, 2 cans of roasted tomatoes, saute some peppers or whatever gets you off and put it all together. cook it slow and throw a bunch of wild ass seasonings in it.

• Night Cap: a bunch of natural peanut butter, 1 cup plain greek yogurt, 1 cup cottage cheese, 1 scoop of whey protein, 1/2 almond milk, a lot of cinnamon, and some honey for sweetness if you desire. miss that shit and put it in the fridge. 30 mins later you are feasting hard without the guilt of a cheat meal.

• White Privilege Tuna: 1 large can of tuna, 1 whole avocado, mustard (I prefer Trader Joe's mustard seeds), 

I don't know how else to help out the plebe gainers. I've laid out everything for you to do. I'm not gonna cook it for you. So here is the hard part ....YOU HAVE TO MAKE IT WORK. Time to get in the kitchen and crank out some meals that go the distance. All the above recipes can go the distance. lunch and dinner for one day.

get in on that new Cape Fear Program. yacht murder gains.

There is a podcast I follow called Smart Drug Smarts: Brain Optimization. Its all about the different ways to to improve cognition in the human brain. If you recall from previous posts I have stated time and time again that weightlifting is 50% mental. So to improve your mind will naturally improve your lifts. They recently released two really good episodes I recommend you check out.

The first is Episode 75 Creatine: Brains and Brawn? Here is the episode description from their website: "Creatine has long been known as a supplement-of-choice for athletes and weightlifters… but what cognitive benefits might Creatine provide"? I've always said Creatine is one of the very few must have supplements for serious lifters looking to gain weight or increase size/strength.

The second one is Episode 125 Exercise and Cognition "Brains and Brawn, long positioned as polar opposites, turn out to be anything but. In this episode, Jesse talks with fitness trainer Sal di Stefano — also the co-host and resident science geek at the MindPump podcast — about best practices to use physical exercise to enhance your cognition." This dude Sal di Stefano, who's own podcast is generally good, but the episodes are filled with entirely too much small talk that goes off  subject much too often for my patience. Sal drops some seriously awesome knowledge and calls out the entire modern fitness business model that pumps out so much garbage. Really inspiring stuff.

PREPARE TO COPY: 

Standing order is as follows......ALL TEARS WILL BE SHED AND COLLECTED AFTER DARK. If you have tears to shed save them for the night.Your pillow will listen, we will not.

Come back soon my friends. Next post is going live this week. I am in my last week of the spring semester with a 4 week break till summer classes start. Been extra motivated lately and I got a load of content to dump. 

P.S. The Black Metal Fitness merchandise store got a small update. The Sabbath-purple Deadlift shirt is up for sale. Don't spend all your money just yet though. I got a fucking gnarly tank top hitting the store next week as well as the very much sought after Ranger Panties VOL. II. The promised 15% off promo code for everyone who ordered from the first press will be sent to your email when the ranger panties and tank top go up for sale. I'm really excited for everyone to the new gear. Dominate the gym world wide in uniform. Hails!

STAY GRIM.