Quality Fuel

Good nutrition practices for maximal performance.


While I’m obviously a big fan of making major changes to create massive success, sometimes it’s the little things that smooth the path for the major changes and get the ball rolling.

Let’s say you’re looking to drop some body fat.  Now this could be a simple spare tire tune up of just shedding a few pounds or it could be the kickstart of a major fat loss diet.  Regardless of the scale of what you’re trying to accomplish, here’s a few simple things you can start doing today to lose fat fast.
Read more on 3 Simple Ways Un-Fat Yourself…


The facility that I primarily run my business out of has just had some of its members finish their first three months. All of the dedicated members who show up regularly and throw down have made progress. Some have made far better progress than others, which is normal given that they all showed up at various states of fitness. That’s not the end of the story, though.

While I celebrate those who’ve made great changes to their physique and athleticism what’s really interesting to see is the ones that haven’t. By and large everyone has become stronger, faster, and more mobile. This is a result of their training. Many have gained a little muscle mass (the program run there isn’t known for large amounts of hypertrophy), but dropped a ton of fat. This is good. However, there are some who haven’t really seen any appreciable change in their physique over the past three months.
Read more on How To Un-F Your Diet…


I hope you had a good weekend, I know I did. The college football season has started, and this past Saturday saw wins by Michigan, Nebraska, and ‘Bama, so I’ve been pretty well residing in my Happy Place since then…
Read more on Get Wet, Stay Strong – Proper Hydration…


Yesterday I met up with my father and brother to consolidate vehicles on a trip down for a family birthday celebration in southern Maine. The most convenient and central place to do this is in a to-not-be-named fast food parking lot (think clown, not king) in Newport, ME. Now that I think about it, that’s probably not the best place to leave my truck, but such is life.

Anyway, my father and brother don’t have my distaste for all things fast food and it seemed that they’d skipped breakfast, so into the spot we trekked so they could grab a bite. Since I wasn’t eating I thought I might as well sit down and take in the show, and I have to say I was pretty shocked at the spectacle that was strewn in front of me. Admittedly it had been a while since I’d been in one of these restaurants so my memories aren’t the sharpest, but the people watching was much more horrible than I’d imagined it would be.
Read more on A Trip Down the Rabbit Hole…


A few days ago I posted a quick question to my Facebook Page
which read:

“What is one thing the (now older and wiser) you of today would like to tell the you of 5, 10, or 15 years ago… assuming that young you would actually follow the advice?”

I got some great responses (great enough to post it to my personal page, too, for more input) and some of them got me thinking about what I’d say myself. I honestly hadn’t thought of any of my own answers when I posed the question as I was curious about others’ thoughts. However, given that I went ahead and asked, I guess it’s only fair that I come up with my own answers.
Read more on “Write That Down” – The Van Wilder Moments…


I think that every day has the opportunity to be a great day… until something screws it up. Life happens, but more often than not what screws up a formerly great day is us.

Taking the “you factor” out and having a great day is facilitated if you start it off right, which is a whole lot easier if you’ve got a solid morning ritual down. Whatever gets your morning motor running, be it breakfast, meditation, stretching, coffee or something else, establishing a morning ritual will get your head right and put your day in the direction you need.

*****Note that staggering to the bathroom is not quite what I mean by “morning ritual”, although by all means, do what you need to do.*****

Those who just roll out of bed and either rush off to a job or just laze around will tend to have a hard time getting established throughout the day.
Read more on Cooking for Men: The No BS Breakfast…


In honor of my recently-passed 31st birthday I’ve come up with 31 things I’ve picked up over the past 31 years. I posted the first eleven here. On to the next ten!
Read more on 31 Things I’ve Learned in 31 Years – Part II…


Picking up chicks with your nutrition plan?

I’m a little pissed off, so let’s talk nutrition and all this bullshit that comes along with it.

For those of you who don’t know, I’ve been dieting lately to lean down. I talked a little bit about how I’ve been doing it in my interview with Chris Beardsley. Anyway, this weekend in Jersey I officially (and intentionally) went off the wagon. I used my weekend as a mental break from all things dieting and what was going on back home. I didn’t train, I ate a bunch of crap, and I just focused on learning, building my business, and having fun.
Read more on Nutrition for Men: Stop Eating Like Crap…


Our society is an obsessed one. Whether it’s celebrity lifestyles, the latest electronic gadget, or something related to health, we seem unable to have a passing interest. Instead it becomes the focal point of our lives and dominates both our conversations and the airwaves. Seriously, does it really affect your life that the Prince of England is getting married? Let alone where the marriage will take place and WHAT HE’S WEARING? That stuff makes me sick. I guess when life is too easy you can spend time gossiping and waxing poetic over someone else’s wedding rather than, you know, figuring out how to keep your kids warm and EATING.
Read more on Weight Loss – Our Sad Obsession…


Welcome to another edition of Rock My World Wednesday! Since it’s a holiday week, I’m going to go the traditional route and theme this week’s edition for Thanksgiving. Yeah, I’m going to be that guy.
Read more on Rock My World Wednesday – Thanksgiving Edition…