The No Tofurky Diet

Hitting it hard in the Dino Dungeon, and earning my dinner. That's important, because we've been having some great meals here at Dino Headquarters.

Hail to the Dinosaurs!

Ever since I updated you on Trudi's
30 Day Diet Challenge - where she
challenged me to join her in 30 days
of nothing but home cooked vege-
tarian meals for 30 days - I've been
getting a lot of emails.

Some of you have been thinking
about doing the same thing, and
wanted to know how it was
working and what we are

Others asked if I was dead yet -
working on the assumption that a
meat-free diet would kill me. (So
far, that hasn't been the case. In
fact, I feel really good.)

There were many common questions
and concerns.

A lot of you asked if we were eating
Tofurky or other faux meats.

The answer to that question is a
great big "No, double no and triple

The whole purpose of the 30 Day
Challenge was to try new meals,
new menus and new foods. Trudi
thought that going meat-free would
force us to do that - and she was
right. It made us think outside the

We don't eat any faux meats, and
we eat no refined, packaged or pre-
pared meals. That would defeat the
whole purpose.

Instead, we scour cookbooks and
the web for interesting meals - and
then we prepare them from scratch.

If we like them, we may try them
again, perhaps using a slightly
different recipe. If we don't like
them, we find and try something
else. There are tons of wonderful
dishes to try, and life is too short
to eat food you don't enjoy 100

We eat lots of fresh vegetables,
including plenty of leafy green
vegetables. We add kale, spinach,
beet greens or collard greens to
almost everything we cook. And
all or almost all of it is fresh and
locally grown. We have some great
farmer's markets here, and we
make the most of them.

Trudi served this terrific fruit and veggie plate the other day. To round out the meal, we had toasted Ezekiel bread with hummus.

We eat lots of fresh fruit - and
try to keep it as varied as

We both love mushrooms, and
we've been having fun with sauted
or stir fried mushrooms over whole
grain pasta, brown rice or (Trudi's
favorite) barley.

Stir-fried mushrooms with onions and garlic, served over barley. This is one of Trudi's favorite meals. We often add kale or spinach for extra fun.

We also grill portabella mushrooms
and serve them like burgers. Those
are pretty tasty. Of course, we use
lots of onion and garlic with any of
mushroom dishes, and that's pretty
hard to beat.

Homemade veggie burgers with hummus, avocado and tomato.

We've found some great recipes for
homemade veggie burgers made from
beans, grains, garlic, onion, and various
spices. They're surprisingly good, and
high in protein (14 to 17 grams for
one burger).

One day, I added some acorn squash
to the veggie burgers, and didn't like
them as much - so for dinner I took
the same mix (I had lots of it left-
over) and made a veggie meatloaf
that we baked in the oven and topped
with tomato sauce for the last 10 min-
utes of baking. That was delicious.

Veggie meatloaf with oven-baked potato wedges. This was simple and delicious.

We get our protein from a variety of
beans and legumes. We also have
lentil dishes, and we'll try some split
pea  dishes soon.

Today's breakfast - oatmeal with cherries, topped with a ton of nuts and seeds.

We eat nuts and seeds, which have
fats and extra protein.  Our breakfast
today was oatmeal with cinnamon,
three kinds of cherries, hemp seeds,
sun-flower seeds, pumpkin seeds,
flax seeds, walnuts and almonds.

Trudi found a great-tasting pasta made
from brown rice and chickpeas. It has
11 grams of protein per serving. We
like it a lot, and it's a good way to
add some extra protein.

We also use Ezekiel bread for sand-
wiches. It's made from sprouted grains
and legumes, and has six grams of
protein per slice.

We have lots of hummus with our meals.
It's made from chickpeas, and is high
in protein. I use it as an all-purpose
sandwich spread.

We eat a variety of fresh-cooked whole
grains: brown, red and black rice; quinoa;
barley; couscous; wild rice (which is
actually a grass seed rather than a grain);
buckwheat (also a grass seed) and whole
corn meal.

Peasant food that's fit for a King - minestrone soup with white beans and barley. Very filling, and a nutritional powerhouse.

All in all, we're getting plenty of protein,
and tons of vitamins and minerals. The
only nutrient we're not getting is vitamin
B12 (which is only available in animal
foods), we take a supplement for that.
(By the way, no matter what you eat,
all Dinos over age 50 should take a
vitamin B12 supplement. That's be-
cause we lose the ability to absorb
it as we grow older.)

Our meals are fun, we're having a good
time planning our meals and prepping
and cooking them together, and we
are definitely achieving Trudi's goal
of trying new and different meals.

So it's been working pretty well so

And yes, we're 100 percent Tofurky-

Yours in strength,

Brooks Kubik

P.S. For more about diet and nutrition
for strength and muscle building, grab
KNIFE, FORK, MUSCLE. It has great
ideas for carnivores and non-
carnivores alike:

P.S. 2. My other books and courses
are right here at Dino Headquarters:

Hard-copy and PDF


P.S. 3. Thought for the Day: 

"Always train for real, and always
eat real food."

- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

The "Hit by a Big Truck" Workout!

Having fun in the outdoor training area here at Dino Headquarters. My workouts are short, fast and abbreviated, but they work great and they're tons of fun - and that's what counts!

Hail to the Dinosaurs!

We got some terrific feedback from
the Dinos in response to yesterday's
email about heavy singles and how
many work best.

One of our longtime Dinos, Micah,
sent in the following report. I call it
the "Hit by a Big Truck" workout.
Read his report, and you'll see


I thought I would respond to your
question about heavy singles, as I
had a great workout the other day.

Much of my workout was the result
of reading both Dinosaur Training
and Gray Hair and Black Iron.

I have to say that reading them has
changed my workouts, and the initial
results are very good for a guy who
is 55 years old. I will keep you posted.

1. Push press - 7 singles (near limit)

2. Bench press lockouts - 6 singles
(near limit)

3. Bands (for shoulder/rc work)

4. 1/4 squats - 8 singles

5. Standing calf raises - 4 x 5

6. Sit-ups and leg raises

I didn't do any grip work, as I hurt
my left index finger in my last work-

In the push press, I did my top weight
easily, compared to having to take two
tries to get it several weeks ago when
I began this program. Hmmm.

I am doing nothing but heavy lockouts
for bench press and squats. I keep
track of my strength level by doing
incline bench presses (which I prefer)
and Trap Bar deadlifts every other
workout. Not pushing too hard on
those, but just seeing how easily
the weights go up as I slowly build
back up to what were my limits
in those lifts.

BTW, I felt like I got hit by a truck
the day after that workout. It was
only a total of 21 REPS (not 21 sets,
but 21 reps) for the big muscles, plus
some quick work for shoulder health,
calves and abs. Amazing!

I have a feeling that I am going to
be very pleasantly surprised by the
results I get from this program. I
am so glad I read your books!

As I said, I will keep you posted on
my progress.


Thanks for the report, Micah. That
sounds like a great workout - and
it also sounds like you're having
fun and making progress - both
of which are pretty important!

To everyone else - keep those
reports coming in. I'll share as 
many of them as I can!

Yours in strength,

Brooks Kubik

P.S. You can grab Dinosaur Training
right here:

Go here to grab Gray Hair and
Black Iron:

P.S. 2. My other books and courses
are right here at Dino Headquarters:

Hard-copy and PDF


P.S. 3. Thought for the Day: 

"21 exercises in a workout is silly.
21 total sets might be okay. 21 total
REPS may work best of all for you."

- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

Which Is Better - 100, 30, 20, 10, 5 or 1?

Back in the late 1930's and early 1940's, Philadelphia's Louis Abele was one of the strongest men in the world - and one of the most massive and muscular. He often did ten heavy singles in his workouts. 

Hail to the Dinosaurs!

Three quick notes and then we'll talk

Brooklyn's John Davis - a six-time World Champion and two-time Olympic Gold Medal winner in weightlifting!

1. Black Iron: The John Davis

I thought I was out of copies, but I
found 12 of them in a box back in
the corner of our storage unit.

One's taken, so there are 11 left.

I'm not going to reprint it, so these
are the last ones I have.

The price is $34.95 plus shipping
and handling.

Email if you want to grab one. I'm

2. The NEW Old-School Strength

John Wood has done a massive
upgrade on his Old-Time Strongman

Go check it out:

John also did a huge upgrade of
his Old Time Strongman Blog -
and it's definitely worth a look:

BTW - when you go to the Blog, be sure
to look for the photo of "Nino" and the
Carousel Lift - you won't believe it.

Strength and Health magazine - a true slice of Iron Game history. (By the way, that's another photo of Louis Abele.)

3. Strength and Health Magazines

I'm cleaning out my duplicate strength
magazines so Trudi and I can pack up
and move to the Pacific Northwest.

That includes a ton of old Strength and
Health mags. I'm selling them in 12 issue
sets from the late 1930's through the 50's
or 60's. I don't have complete sets for all
of the years, but I have them for most

Shoot me an email and ask for prices
and availability.

4. Which Is Better - 100, 30, 20, 10,
5 or 1?

I'm talking about reps.

Specifically, heavy singles.

Which is better:

Doing 100 heavy singles?

Or doing 30 heavy singles?

Or 20 heavy singles?

What about 10 heavy singles?

Five heavy singles?

Or ONE heavy single?

302 pounds with a Christmas Tree Barbell - small plates with some log chain taped to the ends to get me up over 300 pounds. This was a "heavy" single - and I only did ONE single with that weight in that workout.

I've done them all. Yes, the entire

All the way from one heavy single
to 100 heavy singles.

Here's what I found.

1. They all work.

2. It is extremely difficult to recover
from 20 or 30 heavy singles - and
even harder (as in, almost impossible)
to recover from 100 heavy singles.

About 20 years ago, I did 100 rep
workouts in the squat and Trap Bar
DL (doing 20 sets of five), and 30
rep workouts in the bottom position
thick bar bench press in the power
rack (30 singles).

I did one exercise per workout, and
trained three times a week.

Man, was it tough - as in, insane,
over-the-top tough.

It was an experiment. An interesting

Fun and challenging - but too much
for sustained, week in, week out

3. It also takes a very long time to
do 20, 30 or 100 heavy singles.

As in, about two or three hours.

And that's a long time.

4. Ten singles or less are much more
manageable and more efficient.

I currently do Olympic lifting, and my
workouts usually include all singles.

I typically do a total of 10 to 20 singles
with 75 to 90 percent of my current one
rep max.

Not all at the same weight, but at
different weights, sometimes working
up in weight for the whole workout,
and sometimes doing waves.

Perhaps 5 singles at 75 percent, 5 more
at 80 percent, 5 at 85 percent and on
high energy days, another 5 at 90
percent. That's a tough workout at
age 60.

5. When I was younger, I did power
rack and powerlifting workouts all the
time. One to five heavy singles worked

So which is better?

I think that one to five work best for most
of us - especially if we do powerlifting
or power rack work.

For OL training, you can do more total
reps - perhaps 10 to 20, as long as you
don't go too close to your one rep max.

How about you?

What has worked best for YOU when you
do heavy singles?

Shoot in an email and let me know. I'll
share the results with your fellow Dinos.

Yours in strength,

Brooks Kubik

P.S. My EXACT workout when I was doing
heavy powerlifting and power rack work-
outs is detailed in Strength, Muscle and

If you don't have a copy, you need one -
and you can grab it right here:

P.S. 2. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF


P.S. 3. Thought for the Day

"More isn't always better. There's a
difference between drinking a glass
of water and drowning."

- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

Send In Your Questions!

John Grimek answered thousands of training questions over the years. Can you guess Grimek's two most popular questions? (The answer is at the end of today's Blog post.)

Hail to the Dinosaurs!

Two weeks ago we released my
Old School Strength Q and A in
both hard-copy and PDF editions.

We had released the little monster
in a Kindle edition earlier in the
year, so now it's available in all
three formats.

You can grab your copy of the Q
A right here:

The Q and A course has been very
popular, and we've gotten lots of
great feedback on it - so I've been
working hard to finish volume 2 in
the series. If all goes well, I'll be
able to send the manuscript to my
printer later in the week.

After that, I'm going to jump on
volume 3 in the series.

So I'm going to need questions from
the Dino Nation.

And you can help.

If you have a short training question,
send it on in. I'll try to answer as
many as possible in vol. 3 in the

Thanks in advance to everyone who
sends in a question!

Yours in strength,

Brooks Kubik

P.S. Here's the link again for vol. 1
in the Q and A series:

P.S. 2. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF


P.S. 3. Thought for the Day

"Think things through, ask the right
questions, and study the answers.
The more you learn, the better and
more effective your training will be."

- Brooks Kubik

P.S. 4. Grimek's two most popular training
questions were:

(1) How can I build big arms?


(2) How can I gain muscular bodyweight?

He got these two questions over and over
from trainees around the world - for more
than 50 years!

Did YOU guess the answer? If you did, let
me know!


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

Trudi's 30-Day Meal Challenge

I've never been one to back down from a challenge - and this one's been very interesting.

Hail to the Dinosaurs!

Two quick notes and then I'll update
you on Trudi's 30 Day Meal Challenge.

1. Dinosaur T-Shirts

We have THREE of the new Dino t-shirts

XL - blue with white letters.

$19.95 plus shipping and handling for
one shirt.

$49.95 plus shipping and handling for
all three.

If you want one (or all three), shoot me
an email.

First come, first served.

2. The Strength Training Q and A

We just released my Strength Training
Q and A in hard-copy and PDF editions -
and it's also out there in Kindle - so you
can grab the little monster in whatever
format you prefer:

By the way, the Q and A course is
no. 1 in a series of Q and A courses.
No. 2  in the series will be available
very soon.

3. Trudi's 30 Day Meal Challenge

Back in late August, Trudi decided
that she wanted to try some new and
different meals.

"We're in a rut," she said. "We need to
shake things up."

"What do you want to do?" I asked.

"I want all the flavors in the world," she
said. "I want every meal to be different
and exciting. I want to try new foods
from around the world. Things we never

"Then go ahead and do it," I said. "Try
anything you'd like."

"No, I'm not going to cook two meals
all the time - you have to join me," she
said. "And I want you to help me cook

"Sure, no problem," I said. 'Let's do
burgers for dinner. I'll cook them."

She shook her head.

"No, I want to try something totally

"Okay, we'll do cheeseburgers."

"No, that's not different."

"What do you want to do?" I asked.

"I want to try all vegetarian meals for
30 days," she said. "That would be
totally different."

And before I could say anything, she
made it impossible for me to say

"We can make it a 30-day challenge,"
she said. "You like challenges, don't


Of course, I like challenges.

That's part of being a Dinosaur.

Dinosaurs love challenges.

You can't say "no" to a challenge.

And that's how we ended up living
on nothing but plant-based meals
for the past three weeks.

You can see many of them at my
Instagram account:

So far, it's been pretty easy - and
pretty tasty.

Tuscan white bean soup.

We've had Indian curries, Thai veggie
rolls, Tuscan white bean soup,
Moroccan lentil stew, veggie pizza,
some killer veggie burgers and an
absolutely awesome hippie loaf and
oven-roasted potatoes that was one
of the best dinners I've ever had in
my life.

Hippie loaf (vegetarian meatloaf) with oven-roasted potato wedges. This was amazing. Who would have guessed?

We make everything from scratch,
and yes, I help with the meals - in
fact, I'm having so much fun that I
end up doing most of the cooking.

Moroccan lentil stew with potatoes.

We both feel great - healthy and
strong - and we're having a blast.

We're also saving a ton of money
on meals, which is always a plus.

Making our own vegetable broth for cooking.

Anyhow, that's the update on the
30-Day Meal Challenge. Let me
know if you want to hear more
about it, and if you'd like some
recipes and meal plans.

And if you have any questions
about Trudi's 30-Day Challenge,
fire them in.

Yours in strength,

Brooks Kubik

P.S. If you don't have the Strength
Training Q and A, grab it now:

P.S. 2. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF


P.S. 3. Thought for the Day

"Train for strength, eat for health,
and welcome new challenges."

- Brooks Kubik


We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others: