Ladies and gentleman, It's time for a change. A big change indeed.

I am a man of the people, and I intend to prove it.

By letting YOU(all my beloved readers) dictate my diet for the next three months.

That's right, here I am volunteering to be a human guinea pig to all of my followers. You can do with me as you will... well within certain parameters of course.

I am constantly bombarded by questions about diet and nutrition.

Now don't get me wrong, I am not a certified nutritionist, but I do love helping people understand how to eat. But with all of the noise pollution out there when it comes to proper eating habits, how do you know what to believe? I understand that you don't have the time, nor the desire to waste your time experimenting. You want to know what works, and you want to know now. Well I don't blame you! I'm the same way!

I've spent plenty of time experimenting, and have learned a lot from my trials and errors. I have been into nutrition since I realized that I didn't want to be the fat kid anymore in 8th grade. I spent my high school years trying to figure out what worked best for me. As a youngster I tried everything from low fat, to a slim fast based diet, nutri-system, atkins, etc. Overtime I continued to educate myself about how the body works, but I still continued to experiment regardless, because I feel that is always the best way to learn.

You can't believe everything you read. As a matter of fact, it's a good rule of thumb to not believe anything you've read, until you have tried it out for yourself.

Always remember the saying "paper doesn't refuse ink". Just because you've read something in a magazine or a book, doesn't mean that it is true. That is why, with everything I have ever come across that has caught my interest, especially when it comes to nutrition, I have personally experimented with in order to test whether or not the claims were factual, before I ever recommend it to someone else.

How I eat now is simply a culmination of what I have found to be the most effective for me when it comes to keeping my body fat percentage very low, while still being able to make strength gains.

Here are a few of my eating guidelines as of today:

1. I eat when I'm hungry, and I don't eat when I'm not hungry. But I happen to be hungry quite often

2. My carb intake is relatively low compared to my fat and protein intake

3. The carbs that I do consume are complex, fibrous, and low glycemic

4. I never have a cheat day, cheat meal, or anything of the sort. Except for the very occasional glass of red wine or shot of whiskey (more so red wine, the whiskey is a true rarity).

5. I eat meat. A lot of meat. Opting for grass fed beef whenever possible.

6. I eat fat. A lot of fat. No trans fat however, but tons of poly, mono, and even a good amount of saturated fat (mostly from red meats and raw milk). I've explained my reasoning behind this many times before, and it has been incredibly effective for me when it comes to keeping my body fat very low.

7. I consume at least one serving of protein every time I eat.

Here is where I am at now.

As you can see (I obviously couldn't because of my squinted face), I am able to keep my bodyfat levels quite low following the above guidelines. I am very, very happy with where I am at right now, but like I said, it's time to mix it up.

So here's the deal...

You (Yes, all of you!) get to choose what my diet is going to be for the next three months.

The only thing that will change for the next within the next couple months will be how I eat. All else will be held constant (ceteris paribus for all you latin geeks out there). I will keep my training, sleep, and everything else in my life exactly how it is now.

I have compiled a list of "diets" for you all to choose from. I have tried to include what I feel seem to be the most popular and widely debated diets/nutrition plans out there right now. Now here's the catch. Some of these I have actually tried before, so I will offer my honest opinion as to what I feel the outcome will be for each one of these, but do not let that persuade you one way or the other. Vote on whatever it is you want to see the outcome of the most.

And the categories are...

1. The Warrior Diet - A staple among the kettlebell community. Based on the premise of under eating/controlled fasting during the day, and overeating at night.

My prediction: I followed the warrior diet for about two months over the summer, and the problem with this, was that it worked too damn well! I kept losing weight, regardless of how much I ate at night. I became quite frail looking (if you have ever seen my secret to great abs video, that is when I was towards the end of my warrior diet cycle). But that was then and this is now. Should the majority of you wish to see the results of the warrior diet then I shall do it again.

2. Eat Stop Eat - This one has gotten a lot of attention lately. Intermittent fasting has gotten quite popular over the past couple years, and many people swear by this diet. I personally have never tried it, but have always been curious as to how effective it really is. The premise behind this is that you fast for 1 - 2 x per week for at least 24 hours.

My prediction: Like the warrior diet, I feel this one will work almost "too well". What I mean by too well, is that I feel that I will lose more weight than I really want to, especially if I still continue to eat good on my non fasting days. Whats the problem with losing even more weight? Well strength gains will surely start to deteriorate, or at least plateau. However, fasting 1 - 2 x a week will definitely save me money on groceries!

3. Low Carb/ketogenic diet: Ah, one of my favorites. I have been following a relatively low carb diet for quite some time now, but not a completely ketogenic one. Should this one be selected, I will go completely ketogenic, reducing my carbs to at least 15% or below my daily calorie consumption.

My prediction: Body fat will surely go down in the short run and most likely in the long run as well, but my personal misery index will go up at least until I am adapted to being in a ketogenic state...which is never a fun transition to go through!

4. Low fat: Had to put this one in here, because people still believe this is a smart diet to follow. If you truly want to know whether or not a low fat diet will work, then vote for this one.

My prediction: Low fat never worked terribly well for me before, so I'm guessing it won't work well now.

5. The Slow Carb Diet: With all this fuss about the 4-Hour Body, I have decided to throw in the slow carb diet as a possible selection. Forums have been lit up with threads about whehter or not the slow carb diet actually works or not, so here is your chance to find out! In case you are unfamiliar with the slow carb diet, it is basically a low glycemic diet, with most of your carbs coming from sources such as green veggies and lots of beans (time to load up on the beano...and probably find a new girlfriend). But the cool thing about this, is that for one day out of the week, I get to eat as much of whatever I want.

My prediction: My diet now is actually pretty similar to this, so I wouldn't expect much of a change to be honest, except in the amount of flatulence. It'd be interesting to see how much of an effect the cheat day will have.

6. The "calorie is just a calorie diet": Is it really all just about calories in vs calories out? Should this one be selected, I will care not about the quality of the food I eat, only the quantity. For the first time in my life, I will actually count calories.

My prediction: I will be miserable counting calories, and my body fat percentage will increase, especially if I am eating pretty crappy foods.

7. The Paleo Diet: If you haven't heard about this one by now then you are way out of the loop. Lots of meat, some fruits and veggies, and some nuts and berries. The pyramid below pretty much sums it up.

My prediction: Others seem to have success with this, and I see nothing really wrong with it. It is based on the theory that it is how we as humans are designed to eat. I would honestly expect my body fat levels to remain about the same.

The voting system is simple.

Just comment what you want to see me follow, and at the end of the week (sunday) the winner will be determined, and I will start the diet on Monday.

So if you want to see Paleo, then comment the word paleo. No need to be anymore elaborate than that unless you want to be. But please feel free to post any questions you have as well.

Of course other suggestions are encouraged too!

My duties to you all:

1. I will log every single thing I eat, and post it all on here.
2. I will take before, during, and after pics.
3. I will measure before and after body fat percentage.
4. I will also log other effects of the diet such as mood, energy levels, appetite, etc.

So...

Let the voting begin!

Disclaimer: The following post may offend the overly pretentious and sensitive. Continue at your own discretion. But please check your ego at the firewall and proceed with humility and an open mind.

I got something that I want to say to you.

So, you think kettlebell training is for wimps huh?

Your naivety offends me.

But I have the appropriate prescription...

The truth is, kettlebell training is anything but sissy. It is in fact the anti-sissy, if such a thing could exist. If kettlebell training were to manifest itself into human form...it'd probably be Rambo.

Need more proof?

Of course you do.

Well actions certainly speak louder than words. So here is the first step.

Go and download a free copy of my kettlebell complex ebook here.

Good.

Now what is a complex?

A complex is the combination of two or more exercises, often performed back to back with little to no rest. Perhaps you are an aspiring bodybuilder...if this is the case, then you can think of a complex like a gigantic superset.

Still not gettin it? Perhaps you are a visual learner. Let's try that approach shall we?

Starting to get it now?

Complexes are all about systemic fatigue and metabolic conditioning. You keep the system working as a whole, but don't smoke one muscle group too much at one time. The result? An incredible, long lasting metabolic effect, perfect for stripping off unwanted body fat and for developing unparalleled levels of conditioning.

Now don't get ahead of yourself. As simple as that above complex looked, you need to get the basic movements down before you jump into something like that.

But again, no worries, Because I have just the thing for you! Simpler and more basic? Yes. Easier? Maybe, maybe not. If you are new to bells, start off by running through this smoker a few times, assuming you know how to appropriately swing and squat a kettlebell. If you know your way around a kettlebell, god bless you if you do, then the second complex in this video will surely do you in nicely!

Now I haven't forgotten about all my beloved kettlebell practitioners out there. I hope I haven't offended any of you with this post, as it is surely not targeted at you. But I'm very glad you are here, because I have something very, very special for all of you. Three of the most grueling complexes that I have ever come up with. I don't care how tough or well conditioned you are. These complexes will beat you down, assuming you use a challenging enough weight. You will want to quit. You may even want to puke. If you are smart, you will stop before form starts to falter. But if you are tough, you will push through the pain with good technique, and emerge victorious!

Phew.

Still alive?

And you still want more? I may stand corrected, perhaps you are tougher than I thought!

Well I am a man of the people. And since you asked for it, I shall deliver.

If you can get through the next complex with even 2 x 16kg kettlebells than I truly commend you.

Remember that if you need to vomit, keep good form, maintaining a neutral spine as you hinge over a trash bin.

Have I gotten my point across yet?

But wait! The show can't end without an encore...and Ive saved the best for last.

I rest my case.

Why do customers make purchases?

Well it really ain’t no riddle man…

Customers make purchases in order to satisfy needs.

And as I said in my previous self-promotion post; all that customers are really looking for are solutions. People have problems (seems like we have more and more problems everyday!). And people want solutions. If you are able to offer an effective solution to a problem, then you are already ahead of the curve. But offer any old solution is not always enough, as you must offer the most appropriate solution for your customer. And that is why it is incredibly important for you to know your customer, so that way you may position your product/service as the most appropriate solution for them.

Let’s quickly analyze the steps involved in a customers purchase making decision

1. A problem arises
2. The search for a solution begins
3. Possible solutions are evaluated
4. A decision is made and a purchase takes place

Now let’s put all that mumbo jumbo into some context.

Say your twenty-two years old, a recent college grad, and are just starting what seems to be a very exciting and promising career as a bigwig accountant at some bozo firm. You are out celebrating with your friends one night, and you meet a really smoking hot girl. You may not be the best looking candidate at the bar, after all you are an accountant (I’m an accounting major so I’m allowed to crack such jokes), but after you elaborate on your prestigious Ivy League education and great potential for future earnings, she decides to give you a chance. Things work out and you two get hitched. Now falling into one of the many clichés of marriage, it doesn’t take too long for both you and your wife to physically let yourselves go. It’s about six months after your wedding date, and you’ve both have acquired at least 10-15lbs of extra lovin.

A problem has arrived. The problem is a horizontally gifted (Yes, I coined that term) marriage.

You and your wife have recognized this to be a problem, as it impedes on your long-term goal to spend many, many happy years together. So you set off to search for possible solutions.

Your wife suggests hiring a personal trainer for the both of you, while you think that just joining a health club will do the trick. You two discuss your findings and decide that a third possible solution exists and that would be to both join the health club and hire a personal trainer there.

So after evaluating your options, you two decide to opt for the third solution of both joining the health club and hiring a personal trainer.

So what factors led to this decision? Why is it that this couple decided to make the decision that they did, while other potential couples may have just as likely chosen any of the other alternatives? There are many, many factors that play into a customers purchase making decisions. Everything from social class, to culture, personalities, believes, attitudes, peers, and even occupation all play a role in a customers purchase making decisions.

My goal with this post is to help you understand what it is that you need to look at in order to understand your customer. Because it is through understanding and knowing your customers that you will best be able to satisfy their wants and needs. And if you are able to effectively and consistently satisfy a customers wants and needs, then that customer will become quite loyal to you…assuming they are a good customer (Yes there is a such thing as a good and bad customer, but that topic is for another post.)

So, to be a truly effective marketer it is crucial for you to understand how and why customers make their purchase decisions.

What I am going to share with you today is what I have learned through my years of formal marketing education, but much more importantly, what I have learned through my own experiences. On the topic of marketing I have read many great books, been to many lectures/seminars, but nothing takes the place of all the failures and successes that I’ve experienced on my own. Each and every failure is a learning experience.

Keep in mind, that while on the surface I am in the field of strength, conditioning, and personal wellness; behind the scenes I am very much a marketer. It surprises many people when I tell them that my major is not exercise science or physiology, but rather a dual major in finance and accounting.

Another fact you may or may not have known about me is that for over two years, I worked seasonally as a car salesman (and quite an effective one if I may toot my own horn…get it?) for the top Chevrolet dealership in Wisconsin. During my time there, I learned some of the most brutally effective selling and marketing techniques there are to know. And while I made a killing selling cars, it simply was not my passion, and if you know me, then you know I am adamant about chasing after what you love in life, not what writes you the biggest check.

Anyways, enough about me, let’s get down to it.

So what is it exactly that influences a customers purchase decisions the most?

As far as influences go, there are two types: internal, and external.

If you wish to truly be able to satisfy your customer’s needs(and I think you do), then you must understand your customer. And in order to understand your customer, you must understand what influences their decision making process.

So now let’s dissect the internal and external influences that are most likely to affect a customers purchasing decisions.

Internal Influences:

Perception: Perception is how we consciously and subconsciously process information. It is how we view the world around us. But it is also how we view ourselves. Self-perception plays a large role in customer purchase decisions.

Each and every personal has a “perceptual filter” that is unique to them. In order to effectively influence a customers purchase decision, you as a marketer, must learn how to position yourself in such a way so that you are filtered appropriately through a customer’s perception. The simplest way to do this is to make it very known how your product/service will provide a solution to your customer’s problems.

Education: A person’s knowledge undoubtedly influences their purchasing decisions. Knowledge is the sum of all the education and experience owned by a person. As a marketer, the key to obtaining new customers and retaining old ones is getting people to be open minded and to accept new information about your product. This can often be a tricky task, and again is why proper positioning is critical.

Self-Construction: Also known as self-concept or self-perception; this is how people assess themselves. It includes an assessment of their personality, physical attributes, lifestyle, hobbies, skills, talents, etc. People often make purchases to support their self-construction, and will rarely; if ever make a purchase that contradicts their self-perception (How often do you see a vegan at a butcher shop?). As a marketer, if you can see how a customer perceives himself or herself, then you will have a great advantage if you are able to position your product/service in a manner that supports their self-concept.

Motivation: Motivation is a huge internal influence when it comes to a customers purchase decision-making process. If somebody is motivated to achieve something, they will often encounter a problem along the way, and will seek solutions in order to accomplish what it is they are set out to do. For example, say you are motivated to get fit. Great! That’s fantastic! Now what? Well, you need some sort of a solution. You could join a health club, invest in a personal trainer, purchase a kettlebell, etc. There are a variety of possible solutions, and depending on your level of motivation, some may be more enticing than others. However, do not confuse motivation with involvement, which is about how much effort a customer puts into making a decision. Again, as a marketer, you will have a greater advantage if you can find out what is motivating your customers.

Role in society: A customer often makes purchases to support their perceived role in society. A person’s roles may also vary, as their role in their personal life may be quite different than their role in the workplace. Figure out what role your customer plays and figure out how your product/service can be of a benefit to it.

External Influences:

Culture: No external influence has as much of a profound impact on a person’s purchasing decisions than their culture. People often share beliefs, attitudes, and behaviors. And that is exactly what culture is; the shared behavior between the members of a society. If you want to know your customer, then it would be a considerably wise decision to first try and understand their culture.

Social Class: This may be financial, educational, or occupational. Depending on what social class a potential customer belongs to, will greatly influence their purchase decisions. It makes sense doesn’t it? A vagrant, living under the I-95 overpass, will probably not be making a Lamborghini purchase decision anytime soon.

Social/professional groups: Similar to culture but on a smaller scale. These are the groups that people often feel the need to associate, or even disassociate themselves with. Understanding the group(s) that your customer belongs to crucial for a marketer’s success.

There you have it. Not all that complicated right? Well, it’s easier said than done, as actually prying out such information can be quite tedious. But stay tuned; I will have another post up soon enough some of the most effective techniques for squeezing information out of potential customers.

Ok cool. See ya then. Now go ponder what you’ve learned over a few sets of double snatch to press.

- Pat Flynn RKC

It ain't no riddle man. If you want to get strong, then you gotta practice!

Warm Up: 5 minutes of turkish get ups and joint mobility

Strength Work:

Double Clean and Press Ladder - 60-80% Intensity - 1,2,3,4,5,4,3,2,1

Kettlebell Front Squats - 60 % Intensity - 5 sets x 5 reps

Bent Press (L+R) Superset with tactical pull ups- 60 % Intensity - 3-5 sets x 5 reps

Conditioning:

Swing Ladder - moderately heavy - 1,2,3,4,5,6,7,8,9,10,12,14,16,18,20,25,30,10 = 200 swings

4 sets of the following complex (L + R) with minimum rest between sets-

5 one arm swings
5 cleans
5 jerks
5 snatch
5 windmills