Hacking The Human Body:       Better Results In Less Time  with Richard Talens and Brian Wang of Fitocracy
Who are we?Richard Talens      Brian Wang
Richard’s Story
Comically Obese Even the homeless laughed
The Anorexic Years
Discovering Bodybuilding
Brian’s Story
The Skinny Years   I was barely 130 lbs
Get Huge!Lots of eating = 180 lbs
Contest Mode15 weeks of dieting   140 lbs
Shameless Plug
www.fitocracy.com
Why You’re Here
Improve your health
Look better naked
?    ??
Class format- Intros- Nutrition- Training- Q&A
Intros
Nutrition
Friedenreich Study (2010)-320 women
Friedenreich Study (2010)-320 women-180 minutes/week
Friedenreich Study (2010)-320 women-180 minutes/week-4.4 lbs lost
Friedenreich Study (2010)-320 women-180 minutes/week-4.4 lbs lost-156 hours/year-35 hours/lb
- “Twinkie Diet”
- “Twinkie Diet”- Ate 1800 calories/day for 10 weeks
- “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs
- “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs- LDL (bad cholesterol) down
- “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs- LDL (bad cholesterol) down- HDL (good cholesterol) up
Calories- Unit of energy- Calories used in a day = RMR + Thermic Effect (activity) + Thermic Effect (Food)- This amounts t...
MacronutrientsProtein     Carbohydrates   Fat
"If Americans could eliminate sugary beverages, potatoes,white bread, pasta, white rice and sugary snacks, we would wipe o...
Agriculture arrived at 11:54pm.
How addictive are carbohydrates?
“The three most harmful addictions are heroin,carbohydrates, and a monthly salary.” - Fred Wilson
What Can I Do Immediately?- Increase protein- Decrease carbohydrates- Omega 3:6 ratio- Stop worrying about saturated fat
Benefits of Omega 6:3 ratio Biomed Pharmacother. 2002 Oct;56(8):365-79           2.5:1 colorectal cancer
Fat Loss
Calorie Counting- >= Consume 1.14 g protein/lb- Calculate your bodyweight x 13 in calories- Fill in the other calories wit...
Eliminating Carbohydrates (Paleo,        Ketogenic, Atkins)
Muscle Gain
Intermittent Fasting
Tips/Tricks
Tl;dr
Training
An Overview
Anaerobic vs Aerobic Training
Examples
Weight Training
Sprinting
(Endurance) Running
Cycling
And This Guy
Energy Systems
Intensity MattersSprinting                                  Jogging                 Weight Lifting
So Which Is Better?
Cardio is overrated!
Lift (relatively)heavy things instead
Forget About The Scale   Say it with me: “body composition”
Cardio isn’t all bad  But have a good reason to do it!
Why the focus on lifting?
Remember, it’s all about  body composition
Runners vs. Sprinters
Other Benefits Of Weight Training- Improved insulin sensitivity- Nutrient partitioning- Increased calorie expenditure
Insulin Sensitivity
Nutrient Partitioning
Calorie Expenditure         1 lb of muscle = ~10 calories a day        20 lb of muscle = ~200 calories a day200 calories a...
But the ladies say...
I don’t want to look like this!
Don’t worry, you won’t
Summary- Decrease the amount of carbohydrates, increase the amount of protein- Omega 3:6 ratio- Comes down to calories whe...
Contact Info / Q&ARichard Talens: richard@fitocracy.comBrian Wang: brian@fitocracy.comWebsite: www.fitocracy.com - Invite Cod...
Fitocracy - Hacking The Human Body
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Fitocracy - Hacking The Human Body

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This is the presentation deck for a class called "Hacking The Human Body: Better Results In Less Time," delivered by the founders of Fitocracy on May 7, 2011.

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  • Studies by Tarnopolsky  ("Protein and Physical Performance", Current Opinions on Clinical Nutrition and Metabolic Care, 2: 533-527, 1999) and Fern ("Effects of exaggerated amino acid and protein supply in man", Experientia, 47: 168-172, 1991) found that athletes actually built more muscle and lost fat with 3.3 grams of protein per kg of bodyweight (vs. the FDA recommendation of 0.8 g/kg). That's an enormous amount of protein--about 1000 calories of protein per day.\n
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  • http://www.nutritionandmetabolism.com/content/4/1/5\n
  • http://www.nutritionandmetabolism.com/content/4/1/5\n
  • Protein-enriched meal replacements do not adversely affect liver, kidney or bone density: an outpatient randomized controlled trial\nZhaoping Li1,2*, Leo Treyzon1, Steve Chen1, Eric Yan1, Gail Thames1 and Catherine L Carpenter1\n
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  • Fitocracy - Hacking The Human Body

    1. 1. Hacking The Human Body: Better Results In Less Time with Richard Talens and Brian Wang of Fitocracy
    2. 2. Who are we?Richard Talens Brian Wang
    3. 3. Richard’s Story
    4. 4. Comically Obese Even the homeless laughed
    5. 5. The Anorexic Years
    6. 6. Discovering Bodybuilding
    7. 7. Brian’s Story
    8. 8. The Skinny Years I was barely 130 lbs
    9. 9. Get Huge!Lots of eating = 180 lbs
    10. 10. Contest Mode15 weeks of dieting 140 lbs
    11. 11. Shameless Plug
    12. 12. www.fitocracy.com
    13. 13. Why You’re Here
    14. 14. Improve your health
    15. 15. Look better naked
    16. 16. ? ??
    17. 17. Class format- Intros- Nutrition- Training- Q&A
    18. 18. Intros
    19. 19. Nutrition
    20. 20. Friedenreich Study (2010)-320 women
    21. 21. Friedenreich Study (2010)-320 women-180 minutes/week
    22. 22. Friedenreich Study (2010)-320 women-180 minutes/week-4.4 lbs lost
    23. 23. Friedenreich Study (2010)-320 women-180 minutes/week-4.4 lbs lost-156 hours/year-35 hours/lb
    24. 24. - “Twinkie Diet”
    25. 25. - “Twinkie Diet”- Ate 1800 calories/day for 10 weeks
    26. 26. - “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs
    27. 27. - “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs- LDL (bad cholesterol) down
    28. 28. - “Twinkie Diet”- Ate 1800 calories/day for 10 weeks- Lost 27 lbs- LDL (bad cholesterol) down- HDL (good cholesterol) up
    29. 29. Calories- Unit of energy- Calories used in a day = RMR + Thermic Effect (activity) + Thermic Effect (Food)- This amounts to 14-16 calories x bodyweight in a day- 170 lb x 15 = 2550 calories/day
    30. 30. MacronutrientsProtein Carbohydrates Fat
    31. 31. "If Americans could eliminate sugary beverages, potatoes,white bread, pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight anddiabetes and other metabolic diseases.“ - Dr. Walter Willett, Nutrition Chairman, Harvard School of Public Health
    32. 32. Agriculture arrived at 11:54pm.
    33. 33. How addictive are carbohydrates?
    34. 34. “The three most harmful addictions are heroin,carbohydrates, and a monthly salary.” - Fred Wilson
    35. 35. What Can I Do Immediately?- Increase protein- Decrease carbohydrates- Omega 3:6 ratio- Stop worrying about saturated fat
    36. 36. Benefits of Omega 6:3 ratio Biomed Pharmacother. 2002 Oct;56(8):365-79 2.5:1 colorectal cancer
    37. 37. Fat Loss
    38. 38. Calorie Counting- >= Consume 1.14 g protein/lb- Calculate your bodyweight x 13 in calories- Fill in the other calories with fat or carbohydrates
    39. 39. Eliminating Carbohydrates (Paleo, Ketogenic, Atkins)
    40. 40. Muscle Gain
    41. 41. Intermittent Fasting
    42. 42. Tips/Tricks
    43. 43. Tl;dr
    44. 44. Training
    45. 45. An Overview
    46. 46. Anaerobic vs Aerobic Training
    47. 47. Examples
    48. 48. Weight Training
    49. 49. Sprinting
    50. 50. (Endurance) Running
    51. 51. Cycling
    52. 52. And This Guy
    53. 53. Energy Systems
    54. 54. Intensity MattersSprinting Jogging Weight Lifting
    55. 55. So Which Is Better?
    56. 56. Cardio is overrated!
    57. 57. Lift (relatively)heavy things instead
    58. 58. Forget About The Scale Say it with me: “body composition”
    59. 59. Cardio isn’t all bad But have a good reason to do it!
    60. 60. Why the focus on lifting?
    61. 61. Remember, it’s all about body composition
    62. 62. Runners vs. Sprinters
    63. 63. Other Benefits Of Weight Training- Improved insulin sensitivity- Nutrient partitioning- Increased calorie expenditure
    64. 64. Insulin Sensitivity
    65. 65. Nutrient Partitioning
    66. 66. Calorie Expenditure 1 lb of muscle = ~10 calories a day 20 lb of muscle = ~200 calories a day200 calories a day x 365 days = 73,000 calories a year Burning 1 lb of fat = 3,500 calories ZOMG
    67. 67. But the ladies say...
    68. 68. I don’t want to look like this!
    69. 69. Don’t worry, you won’t
    70. 70. Summary- Decrease the amount of carbohydrates, increase the amount of protein- Omega 3:6 ratio- Comes down to calories when counting, carbs when not- UK study answer?- Forget about your weight, focus on your body composition- Anaerobic training is superior to aerobic training for building muscle and losing fat- If you do cardio, have a good reason for it (there are plenty, but body composition isn’t one of them)
    71. 71. Contact Info / Q&ARichard Talens: richard@fitocracy.comBrian Wang: brian@fitocracy.comWebsite: www.fitocracy.com - Invite Code: SKILLSHAREBlog: blog.fitocracy.com

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