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PEERtrainer "Bendage" before and after photos. wow!

check it out.....


Tue. Dec 15, 10:38am

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OP I definately agree He is WOW. see B I am not the only one that thanks your hot stuff.

He works hard and eats clean...I read His logs all the time.. He inspires me to keep moving forward to reach my goals


Tuesday, December 15, 2009, 1:52 PM

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Inspiring and Impressive!

Mr. Bendage, what would you say were the most helpful habits you developed to go from your "before" photo to your "after" photo? A top ten list? A top one hundred list?


Tuesday, December 15, 2009, 6:52 PM

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NICE! I would describe your "after" pictures as... Yummy! You look awesome!

Tuesday, December 15, 2009, 7:20 PM

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Well, this is rather embarrassing. My own private PT spotlight. Thank you for the compliments. I posted an after pic like that, not because I am one to 'toot my own horn' (because I am not that big). Those of you on here who know me can vouch that I am not like that.

I did it to prove that what I do works. Since someone asked I will tell you what I tell all the people in my groups who ask.

Nutrition is not a vacation from fast food. It is a NEW way of life. You don't get to do it for a while an then return to the way it was. It takes discipline and it is a slow process that is only rewarding in long term effects.

3 times a week do whatever cardio that fits you to get your heart rate up above 140 for 20+ minutes straight. It has to be that high and it has to be that long without a break. Besides this include an exercise program that is made to shape and tone your body. Dumbbells are not dumb.

2. Eat clean, whole foods. Eat first thing in the morning and in small increments throughout the day to keep your furnace burning. Stop counting calories. Trust in the food you eat. If you are exercising, your metabolism will adjust.

Eliminating fat from your diet is not good for you and will not get you where you want to be the way eating good fats will. Cells need fat. Eat a non-fat diet and add your choice of fats (in moderation). My choice of fats are olive oil, avocado, almonds, flax, and salmon (wild only). Basically your polys and omegas.

Only water and green tea for liquids and lots of water. It may not seem like it does any good but water flushes the toxins and lubes the cells along with fats and you need to allow for a bigger highway for nutrients to travel down.

Low glycemic carbs (yes bananas are high glycemic but I am where I want to be). Low glycemic carbs do not spike your blood sugar, which is a huge cause for disease and fat storage. My choices are apples, cantaloupe, berries, and old fashioned (non instant) oatmeal. Eat your carbs with a good portion of protein.

If you are doing weights you want 1 gram of protein per pound of body weight per day. Yes that is a lot but realize all the fiber repair that needs to be done on a daily basis over the individual that does not lift.

Lastly, a strenuous diet with lots of exercise is hard to maintain without reward. One meal per week should be your reward meal. Eat whatever you want without guilt. It will not hurt you if all your other meals are clean and you are exercising regularly. This will give you the power to eat clean all week waiting for that one meal.

Research superfoods and make them apart of 85% of your diet.

If there is one book I recommend over all else it is the Perricone Prescription that has changed my life.

In any case, take what you want from this, but its my rulebook and it seems to work well for me.


Wednesday, December 16, 2009, 11:37 AM

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Congrats on your progress! You abide by strategies that would serve anyone well. We really cannot go wrong eating clean - nutrition aside, eating clean allows us the luxury of not having to measure food and count calories.

And the shout out to eat wild caught salmon - love it :) Farmed salmon...oof - it's best avoided.

Wednesday, December 16, 2009, 12:40 PM

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CONGRATULATIONS, Bendage! GREAT job! How long did it take you to lose the weight? I especially like your advice on exercising with a heart rate of 140+. I'll have to dig my heart monitor out of the drawer. What team are you on? I'd like to join so I can be inspired by your logs.

Wednesday, December 16, 2009, 4:57 PM

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thank you for posting this. very helpful and very good advice.


Thursday, December 17, 2009, 12:21 PM

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great advice as always B.. you continue to inspire me everyday. I love reading your logs . your determination and dedication are contageous.

I'm proud of you!


Thursday, December 17, 2009, 7:45 PM

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