The "How Many Meals A Day?" Question

Hail to the Dinosaurs!

I'm often asked, "How many meals a day do
you eat?"

And a lot of people don't believe the answer.
The answer is "three."

Breakfast, lunch and dinner.

Now, for the record, that's what John Grimek
ate -- what Steve Stanko ate -- what John
Davis ate -- and what almost every strongman,
bodybuilder and weightlifter ate prior to 1950
or so.

Around 1950, the muscle mags started to push
six meals a day for weight gaining.

And ever since, trainees have been obsessed
with the idea of eating six meals a day (or
more) and gaining more muscle mass than
a herd of charging elephants.

But like many things, that turns out to be
good for some people - and not so good for
others.

Six meals a day may work for some very
skinny and underweight trainees during a
relatively short period when they're trying
to gain muscular bodyweight -- but it's not
necessary to do it forever.

For an older trainee who has gone through
the weight gaining phase and is already as
big as he wants to be, three meals a day
will work fine.

Of course, they need to be three big meals,
with plenty of high quality food.

And they should be easy to prepare, because
nothing beats home-cooked meals.

And they should be delicious -- because the
more you enjoy your meals, the better your
digestion will be.

And besides, after a hard, heavy workout,
you deserve a delicious meal.

I post photos of my meals on Facebook,
Instagram and Twitter. Friend and follow
me and take a look at exactly what I'm
talking about. You can find me at
#brooks kubik and #dinosaurtraining.

I cover diet and nutrition for strength training
in detail in Knife, Fork, Muscle. It gives you
everything you need to know about what to
eat for lifelong strength and health -- and
includes meal plans, daily menus, and even
some simple recipes and cooking tips direct
from Dino Headquarters.

By the way, did you know that John Grimek
believed that three meals a day were BETTER
than six?

He wrote several articles about this. He believed
that it was easier to digest and assimilate your
food if you gave your body more time between
meals.

He also believed that overloading your digestive
system was a mistake -- especially for skinny
trainees. After all, one of the reasons they're
skinny is that they have trouble digesting and
assimilating their food! And giving someone a
belly ache doesn't build strength and muscle.
In any case, I get the question all the time --
and the answer always seems to shock people.
It's three. Three meals a day. That and hard
training are all you need for great results.

As always, thanks for reading and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Go here to grab Knife, Fork, Muscle in
the hard-copy edition:

http://www.brookskubik.com/dinosaur_nutrition.html

We're also releasing Knife, Fork, Muscle in
a series of Kindle e-books. The first three
books in the e-book series are right here;
book 4 in the e-book series is coming soon:
Knife, Fork, Muscle, Kindle e-book 1
(covers protein for strength training -- how
much, the best sources of high-quality
protein, etc.)

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

Knife, Fork, Muscle, Kindle e-book 2
(covers healthy and unhealthy carbs,
vegetables, starchy vegetables, grain
and gluten issues, organic foods, and
gardening)

http://www.brookskubik.com/knifeforkmuscle02_kindle.html 

 Knife, Fork, Muscle, Book 3
(covers healthy and unhealthy fats,
food and chemical allergies, and the
importance of allergy-free diets)

http://www.brookskubik.com/knifeforkmuscle03_kindle.html 

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Train hard and
eat well. It works every time." -- Brooks Kubik

***********************************************************************************

Train for Strength, Eat for Health!

Hail to the Dinosaurs!

One very important note, and then we'll talk
about strength and health.

1. The Dino Files - on Kindle!

We just released the Kindle edition of the
Nov-Dec issue of The Dinosaur Files. I know
that many of you have been waiting for the
Kindle edition - so wait no longer, and grab
the little monster right now:

Nov - Dec Dino Files on Kindle

http://www.brookskubik.com/dinosaurfiles-novemberdecember2016-kindle.html

If you prefer PDF, go here to grab
the PDF edition:

Nov - Dec Dino Files in PDF

http://www.brookskubik.com/dinosaurfiles_novemberdecember2016.html

2. Train for Strength, Eat for Health

Did you know that the first 18 winners of
the AAU Mr. America title were some of
the healthiest men who ever lived?

Yes, I said healthiest.

Not just strongest, best developed, and
most muscular.

Healthiest.

And their longevity proves it.

The first 18 winners of the Mr. America
contest included 8 men who lived into
their 80's.

The average age at death for all 18 men
was 82.6 years.

And by all accounts, these men were strong,
active, vigorous and fit even at an advanced
age. And that didn't happen by accident. It
was the direct result of how they lived. These
men always took good care of themselves.

They exercised, watched what they ate,
and kept their weight under control.

They followed what Bob Hoffman called the
"Strength and Health Lifestyle."

They didn't smoke.

They either didn't drink, or didn't drink to
excess.

They exercised -- primarily or exclusively
with weight training workouts.

They followed a simple, healthy diet based on
plenty of home-cooked meals featuring foods
that were high in protein, vitamins and
minerals.

Their daily diet included meat, fish, eggs,
butter, milk or cheese if desired, fresh
vegetables, and fresh fruit.

They didn't eat sweets.

They didn't guzzle milk like it was going out
of style, didn't drink foul-tasting blender
bombers and protein shakes, and didn't
follow fad diets, crash diets, or the 20,000
calorie a day thing that so many people do
nowadays.

Some of them never used any protein powder
or other supplements during their competitive
years -- and some of them never used the
stuff or used it only rarely. They certainly
never tried to live on supplements, as so
many trainees do today.

They ate simple foods, simply prepared, and
they always enjoyed their meals.

They trained for strength and ate for health --
and it worked!

When they were younger men, people called
them "health nuts."

When they were older, people called them
"good examples."

We can learn much from them.

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. I cover healthy eating, diet and nutrition
in Knife, Fork, Muscle. Go here to grab it:

http://www.brookskubik.com/dinosaur_nutrition.html

We're also releasing Knife, Fork, Muscle on
Kindle in a series of shorter books. Same
content, just broken into shorter books. You
can find the links for the first 3 volumes in
the series under the section for Kindle books
and courses on the products page at my
website.

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Heavy iron
and healthy eating are hard to beat."
-- Brooks Kubik

***********************************************************************************

The Dinosaur Diet

Hail to the Dinosaurs!

One quick note, and then we'll talk diet
and nutrition for strength and muscle
building.

1. The Dino Files

We just released the Nov-Dec issue of
The Dinosaur Files, and it's been selling
like hotcakes - and getting GREAT reviews
from readers.

Go here to grab the little monster:

http://www.brookskubik.com/dinosaurfiles_novemberdecember2016.html

And be sure to let me know how you
like this issue!

2. The Dinosaur Diet

Several readers have asked me to share
a typical daily menu here at Dino Head-
quarters.

"Tel us what you eat in a typical day," they
say. "Including the in-between meal snacks."

So here goes.

First of all, there are no in-between meal
snacks. Three meals a day is more than
enough for this 60-year old Dino.

Also, there are no protein shakes or
blender bombers or pre-workout energy
drinks. I get my nutrition from real food.

Real food is cheaper, tastier, and much
healthier.

Note that everything other than salmon
comes from our backyard or our favorite
farmer's market -- meaning that we buy
our food directly from local growers. That's
good for the local economy, and helps
assure that we have local sources of
fresh, high quality food.

Our food is chemical-free and "organic"
in the true sense of the word. Grass-fed
beef, eggs from free-range, scratch in
the dirt chickens, veggies grown in
compost (rather than with chemicals),
etc.

It's affordable because we buy local
and we buy directly from the growers.
There's no middle man. My food dollars
go to the local farmer or grower, and to
no one else.

I eat a low-carb diet, and I don't eat any
grains or dairy products. Sometimes I
have rice with dinner, but usually I skip
it.

Anyhow, here's a typical daily menu:

Breakfast

4 eggs, scrambled or cooked in an omelet

Sausage or bacon (from pastured pork,
minimally processed)

one or two very small potatoes

salad made from mixed greens or sliced
tomatoes, cucumbers or radishes

coffee

Note: I usually mix the potatoes and the bacon
with the eggs, and serve the other veggies on
the side.

Lunch

8 - 12 oz. ground beef patties

large green salad

in season treat: sliced apple or berries
or other locally grown fresh fruit on the
salad

Note: I don't use salad dressing, but
sometimes I put some olive oil and
fresh lemon juice on the salad.

water and coffee

Dinner

One pound of beef, pork or wild salmon

Note: the price of salmon has gone through
the roof, so we'll be sticking to locally raised
beef and pork unless and until it comes back
down.

salad (same as lunch)

1 or 2 cooked vegetables

1 glass red wine

water

And that's it.  Tons of nutrition, lots of flavor,
and it's all fast and easy to prepare.

You can read more about my daily diet, and
how I use real food to build lifelong strength
and health in Knife, Fork, Muscle.

Also, be sure to follow me on Twitter and
Instagram, and friend me on Facebook for
photos of my meals -- and other fun stuff.

You can find me at "Brooks Kubik" or by
using #brookskubik or #dinosaurtraining.

Yours in strength,

Brooks Kubik

P.S. Go here to grab Knife, Fork, Muscle in
the hard copy edition:

http://www.brookskubik.com/dinosaur_nutrition.html

We're also releasing Knife, Fork, Muscle in a
series of four Kindle e-books. Go here to grab
the first three books in the series -- and note
that Kindle bundles them now, so you can
grab all three with one purchase by clicking
on the photo that shows all three books:

Knife, Fork, Muscle, Book 1

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

Knife, Fork, Muscle, Book 2

http://www.brookskubik.com/knifeforkmuscle02_kindle.html 

Knife, Fork, Muscle, Book 3

http://www.brookskubik.com/knifeforkmuscle03_kindle.html 

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Real food builds
real muscle." -- Brooks Kubik

***********************************************************************************

Old School Diet and Nutrition Secrets

Hail to the Dinosaurs!

The other day I was thinking about
how amazingly strong so many old-
timers were -- at relatively light
bodyweights.

For example, Tony Terlazzo weighed 148
pounds and military pressed 260 pounds.

That's 112 pounds over his own bodyweight --
in the military press -- in official competition --
with three eagle-eyed judges watching the lift.

And since this was back in the early 1940's,
we know that it was a drug-free lift. No
roidskies. 100 percent natural.

Now, just to be clear -- there are very few men
of any bodyweight who can military press 260
pounds -- and most who can weigh MUCH MORE
than Tony Terlazzo weighed.

And Terlazzo was not alone in being super strong
in comparison to his bodyweight. There were many
old-timers who were super strong at fairly light
bodyweights.

I have a theory about this. I believe that the
old-timers flourished on a diet of natural,
chemical-free foods. What we would now
call organic foods.

They ate meat, eggs and vegetables.

The dessert of choice was fresh fruit.

The vegetables and fruit were fresh -- and
often came straight from the garden or
direct from a local farmer.

They enjoyed healthy, nutritious home-cooked
meals.

There were no "convenience" foods. No "fast"
foods.

They ate far less refined food than we eat
today.

They consumed far less in the way of
chemicals, additives, emulsifiers, and
other chemicals and artificial
ingredients.

There were no GMO's in their food.

There were no antibiotics in their food.

They ate little or no sugar.

They avoided high carbohydrate foods.

They avoided deep-fried foods.

They didn't stuff themselves with corn, soy,
and vegetable oils, as so many do in  the
modern world.

Many of them were first or second generation
immigrants.  Their families came from rural
Europe. They were used to simple foods and
simple meals, and that's what they grew up
eating.

And as a result, they grew up lean and strong
and muscular.

When they became interested in weightlifting
and weight training, they quickly built plenty
of lean, powerful muscle.

It was the perfect combination of strength
training and diet.

I cover this kind of diet and nutrition program
in Knife, Fork, Muscle. Readers have called it
the best book ever written about real world,
no-nonsense diet and nutrition for strength
training and muscle building.

I agree, but I wrote the book, so I'm biased.

But I do know this. If you want to build the
kind of pound-for-pound strength and power
that Tony Terlazzo had, you need to train
right and you need to eat right. And an
old-school diet and nutrition program
will help you enormously.

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. Go here to grab your copy of Knife, Fork,
Muscle:

http://www.brookskubik.com/dinosaur_nutrition.html

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "For great results,
you need to train right and eat right." -- Brooks
Kubik

***********************************************************************************

Train for Strength, Eat for Health!

Hail to the Dinosaurs!

Did you know that the first 18 winners of
the AAU Mr. America title were some of
the healthiest men who ever lived?

Yes, I said healthiest.

Not just strongest, best developed, and
most muscular.

Healthiest.

And their longevity proves it.

The first 18 winners of the Mr. America
contest included 8 men who lived into
their 80's.

The average age at death for all 18 men
was 82.6 years.

And by all accounts, these men were strong,
active, vigorous and fit even at an advanced
age. And that didn't happen by accident. It
was the direct result of how they lived. These
men always took good care of themselves.

They exercised, watched what they ate,
and kept their weight under control.

They followed what Bob Hoffman called the
"Strength and Health Lifestyle."

They didn't smoke.

They either didn't drink, or didn't drink to
excess.

They exercised -- primarily or exclusively
with weight training workouts.

They followed a simple, healthy diet based on
plenty of home-cooked meals featuring foods
that were high in protein, vitamins and
minerals.

Their daily diet included meat, fish, eggs,
butter, milk or cheese if desired, fresh
vegetables, and fresh fruit.

They didn't eat sweets.

They didn't guzzle milk like it was going out
of style, didn't drink foul-tasting blender
bombers and protein shakes, and didn't
follow fad diets, crash diets, or the 20,000
calorie a day thing that so many people do
nowadays.

Some of them never used any protein powder
or other supplements during their competitive
years -- and some of them never used the
stuff or used it only rarely. They certainly
never tried to live on supplements, as so
many trainees do today.

They ate simple foods, simply prepared, and
they always enjoyed their meals.

They trained for strength and ate for health --
and it worked!

When they were younger men, people called
them "health nuts."

When they were older, people called them
"good examples."

We can learn much from them.

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. I cover healthy eating, diet and nutrition
in Knife, Fork, Muscle. Go here to grab it:

http://www.brookskubik.com/dinosaur_nutrition.html

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Heavy iron and
healthy eating is hard to beat." -- Brooks Kubik

***********************************************************************************

The Farmer's Market Report

Hail to the Dinosaurs!

It's a cold, wet, windy day here in Louisville.

Not winter weather, and certainly not as wet
as the East Coast of the United States, but
certainly not summer weather.

Of course, that was no excuse to skip going
to the Farmer's Market.

We have a number of terrific farmer's
markets here in Louisville, and our favorite
market is open all year round. I've stood in
the snow and bought meat, eggs and locally
grown salad greens from some of our hardiest
local farmers and growers. (The greens were
from a grower who uses hydroponic beds in
a heated greenhouse during the winter.)

Anyhow, Trudi had to go to work today,
so I dropped her off and then swung over
the grab our food for the week.

We buy almost everything at the Farmer's
Market. It's fresh, local, seasonal, and real
world organic -- meaning it's drug-free,
chemical-free, hormone-free food.

And when you buy from local farmers and
growers you eliminate the middleman --
which means your food dollars go toward
the cost of the food, and nothing else.

That makes it surprisingly affordable.

In Knife, Fork, Muscle, I compare the cost
of a fast food dinner for a family of four
compared to a home-cooked dinner for the
same family using ingredients purchased
at the local farmer's market. I used the
actual prices for items I had purchased
that very day to do the math and make
the comparison.

And guess what?

The home-cooked meal with grass fed
beef, fresh veggies, and fresh fruit for
desert was LESS than the cost of the
fast food dinner!

As I said, when you buy direct from local
farmers and growers, you can buy high
quality fresh food at very reasonable
prices.

In any case, you would have laughed to
see me as I walked from one end of the
market to the next.

I ended up with four dozen eggs, a cooler
full of fresh meat, two bundles of kale,
three pounds of potatoes, a large butternut
squash, plenty of end of the season tomatoes,
garlic, two huge bags of salad greens, some
shitake mushrooms, one small pumpkin, and
two big bouquets of autumn flowers for Trudi.

I don't eat cheese, but Trudi does -- and she
buys local cheese at the Farmer's Market. But
we didn't need any today.

We also can get pickles, spices, herbs, peppers,
green beans, egg plant, cabbage, chard, collard
greens, apples, berries, whole grain bread and
other products, cornmeal, Indian corn, honey
and pretty much anything else we might
want for ourselves or for dinner guests.

The only thing we get at the grocery store is
fresh fish, olive oil, butter, cleaning products,
paper towels, cat food (we have two cats),
and one or two other small items. But most
of our food -- other than what we grow in
our garden -- comes from the Saturday trip
to the Farmer's Market.

I'll be training later today, and hitting it hard
and heavy. It's nice to know that I'll be getting
my post workout nutrition -- a/k/a dinner --
from fresh, healthy and delicious local
food.

As always, thanks for reading and have a
great day. If you train today, make it a good
one.

Yours in strength,

Brooks Kubik

P.S. I cover diet and nutrition for strength
training, bodybuilding and lifelong health
in Knife, Fork, Muscle. Go here to grab the
little monster in hard copy:

http://www.brookskubik.com/dinosaur_nutrition.html

We're also releasing Knife, Fork, Muscle in
 a series of Kindle e-books. You can find
links to the first three books in the e-book
series right here:

http://www.brookskubik.com/products.html

P.S. 2. Thought for the Day: "Train hard, eat
smart, and good things will happen."
-- Brooks Kubik

***********************************************************************************

We Have a Winner!

Hail to the Dinosaurs!

About 12 days ago, I sent an email with
a link to book no. 2 in our e-book series
for Knife, Fork,  Muscle. (The e-book
series breaks the hard copy down into
four books -- same content, but four
e-books.)

The cover photo features an actual Dino
Power Lunch that Trudi fixed for me. You
can see it right here:

http://www.brookskubik.com/knifeforkmuscle02_kindle.html

I sent everyone over to look at the cover
photo, and we had a contest to see who
could be the first to send in an email that
correctly identified the nine different food
items on my plate.

The winner would get his or her choice of
any ONE Legacy of Iron book or a copy of
Chalk and Sweat.

Well, we got a ton of responses -- but no
one correctly identified everything on the
plate. But some of you came *very* close.

I struggled to pick a winner, and finally
gave up and recruited Trudi. Together,
we reviewed all of the entries -- and we
chose five that were very, very close.

They were so close, that we just couldn't
pick a winner between them.

So we have not one, but five winners:

Giullaume Banville

Dustin Jones

Jake Andrews

Jane McConnell

Brad Nelson

If each of our lucky winners would send me
an email and let me know what book they
would like, we will mail them on out.

By the way, the lunch plate included the
following:

1. carrots

2. asparagus

3. wild salmon

4. blackberry compote on the salmon

5. rice pilaf (including brown and wild rice)

6. nasturium leaves (these were the toughest,
I think)

7. nasturium flowers

8. pumpkin or squash blossoms (these are
from a volunteer -- Trudi thinks they are
squash and I think they are pumpkin, but
it's too early to tell)

9. spinach and argula salad

That's what lunch and dinner look like here at
Dino Headquarters -- although on training days,
I don't get dinner unless I train ahrd enough and
heavy enough to earn it.  Trudi's rules, not
mine.

We had many other entries, and everyone did
well. A big THANK YOU to everyone who gave
it a try!

Yours in strength,

Brooks Kubik

P.S. Go here to grab a hard copy edition of
Knife, Fork, Muscle:

http://www.brookskubik.com/dinosaur_nutrition.html

And here are books 1 and 2 in the e-book series; we'll
get books 3 and 4 up very soon:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

http://www.brookskubik.com/knifeforkmuscle02_kindle.html

P.S. 2. Thought for the Day -- "Most people
live to eat. Eating to live is better."
-- Brooks Kubik

***********************************************************************************

Poison Foods and Power Foods -- Part Two

Hail to the Dinosaurs,

Yesterday we were talking about the so-called
"power foods" that the muscle magazines
urged us to eat back when I was a kid.

As I noted, they didn't work very well. They
just made me sick.

Back then, I had no idea why this was happening.

Today, I know why.

The "power foods" promoted by the muscle
magazines turn out to be some of the WORST
foods that we can eat.

They are highly allergenic, and they are highly
inflammatory.

We'll talk about the issue of foods and inflammation
another day, but for now, let's focus on food allergies
and food intolerances.

Did you know that eight foods are responsible for
90% of all food allergies?

It's true.

Here's the list:

1. Milk

2. Eggs

3. Soy

4. Wheat

5. Peanut

6. Tree nut

7. Fish

8. Shellfish

Of course, all eight of these foods were considered
to be "power foods" when I was a kid -- and we were
taught to eat large amounts of them.

If we were skinny beginners desperate to pack on
more muscle mass, we were told to eat ENORMOUS
amounts of these foods.

The classic formula for gaining muscular bodyweight
was the Get Big Drink -- which was a mixture of milk,
raw eggs, powdered milk, and large amounts of soy-
based protein powder -- along with various flavorings,
including corn syrup (corn is another common allergen),
and peanut butter.

For anyone with any degree of food allergy or food
intolerance, it was an absolute disaster.

John Grimek always noted that many skinny men
who had trouble gaining musculular bodyweight
seemed to have very sensitive digestive systems.
They were prone to stomach aches and other
digestive upsets.

He attributed the problem to a highly nervous
state of mind, and there's undoubtedly much
truth in that.

But much of the problem could also be attributed
to food allergies and food intolerances -- and yet,
the muscle magazines never addressed the issue.

Here's an alternative.

Forget about the get Big Drink and similar concoctions.

Eat real food.

Eat food that tastes delicious -- food that you enjoy
eating -- and food that your body can handle.

For me, that's a diet that includes plenty of beef
and plenty of fresh vegetables. That gives me the
nutrition I need to build strength and muscle --
and it keeps me healthy and fit -- and it means
that every meal tastes absolutely delicious.

As always, thanks for reading, and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. I cover diet and nutrition in detail in Knife,
Fork, Muscle. Go here to grab the hard-copy
edition:

http://www.brookskubik.com/dinosaur_nutrition.html

If you prefer e-books, we're releasing Knife,
Fork, Muscle in a series of e-books. The first
in the series covers protein requirements
for strength training and muscle building --
and details the very beast sources of high
quality protein. Go here to grab the
little monster:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

We'll get the other books in the series up on
Kindle as fast as we can.

P.S. 2. My other books and courses -- and
Dinosaur shirts and DVD's -- are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Train hard and eat smart.
It works." -- Brooks Kubik

**************************************************

10 Old-School Diet and Nutrition Tips for Strength and Health

Hail to the Dinosaurs!

Three quick notes, and then we'll cover 10
old school diet and nutrition tips for strength
and health.

1. Have You Seen Trudi at the Derby?

A very smart NBC cameraman picked Trudi
out of a crowd of 170,000 at this year's
Kentucky Derby while they were playing
"My Old Kentucky Home" right before
the race.

Here she is -- singing her heart out at
1:21 of the below clip -- in front of 16
million viewers around the world:

https://www.youtube.com/watch?v=D6Wca0e06Pc

Very proud of Mrs. Kubik. Hollywood needs
to give her a call.

2. Physical Culture Radio

I'll be doing a podcast on Physical Culture
Radio with Carl Lanore at 12:00 noon EST
today. Catch us live or listen to the download
at your convenience.

Physical Culture Radiio is part of the Super-
Human Radio Network. You can listen to us
at:

http://superhumanradio.com/

3. Our New Products Page

Has links to all of our books, courses and
other Dinosaur Training goodies -- including
links to our Kindle e-books. Check them out:

http://www.brookskubik.com/products.html

4. 10 Old School Nutrition Tips for Strength
and Health

I was reviewing some old books and articles
on diet and nutrition from back in the 1930's
and 1940's, and was struck by how much good
advice they contained.

For example:

1. Eat plenty of fresh, green vegetables,
particularly green leafy vegetables.

a. Fresh green vegetables and green leafy
vegetables were considered to be one of
the "protective" foods.

2. If you cook vegetables, steam them --
don't overcook them into soggy mush, as
most people do.

a. Likewise, serve them plain, not covered
in some sort of crream sauce.

3. Avoid white flour and anything made with
white flour.

a. This and the next tip were among the
most common tips of the era.

b. There was a saying back then: "The whiter
the bread, the sooner you're dead!"

4. Avoid white sugar.

a. If you need a sweetener, use raw honey.

5. Avoid loading up on high carb foods,
even if they are a staple of the traditional
meals in your part of the world.

a. No loading up on baked beans, grits,
pancakes or biscuits.

6. Fresh green salads are a terrific food
for strength and health.

a. Use a variety of fresh vegetables and
different kinds of greens in your salad.

b. Lemon juice is the best salad dressing.

7. Eat plenty of fresh lean meats, served
without spices, condiments, sauces, pickles,
ketchup, etc.

a. There was lots of emphasis on simple
cooking and simple meals back then.

8. Try food concentrates (which is what
they called food supplements) if you wish,
but understand that they can't replace good
food and healthy meals -- and that it is much
more important to purchase high quality food
than to buy food concentrates.

a. This was interesting advice, given that
it ran counter to the interests of the folks
who sold the food concentrates.

9. Don't stuff yourself.

a. This advice somehow got lost -- and today,
we are told to shove as much food as possible
down our gullets -- which is ALWAYS bad
advice.

b. John Grimek had a BIG appetite -- but even
Grimek advised trainees against force-feeding
or stuffing themselves.

10. Eat a variety of fresh foods to assure that
you consume all the different nutrients your
body requires.

a. This was another very common piece of
advice back in the day. You see it in virtually
every old book or article.

Now, I don't know about you, but I think there
are some wise words there -- and some pretty
good advice for all of us.

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. For more great tips on diet and nutrition, grab
Knife, Fork, Muscle. Grab the complete hard-copy
version right here:

http://www.brookskubik.com/dinosaur_nutrition.html

P.S. 2. We're releasing Knife, Fork, Muscle as a
series of Kindle e-books. The first book in the
series covers protein requirements for strength
training, and your best (and worst) sources
of protein. Go here to purchase the Kindle
book for immediate download:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

We're going to be putting the other books
in the Knife, Fork, Muscle series on Kindle
as fast as possible, so be looking for them
soon!

P.S. 3. My other books and courses are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "Train hard and eat
smart. It's not complicated." -- Brooks Kubik

****************************************

A Big Derby Surprise for the Dinos!

Hail to the Dinosaurs!

Two quick notes, and then I'll share a Derby
surprise that will knock your socks off.

1. Knife, Fork, Muscle

We're releasing Knife, Fork, Muscle in a
series of Kindle e-books, with live links
to various resources cited in the book. The
first four books in the series will give you
all of the information in the original hard-
copy edition that we released in 2014.

The first e-book covers protein requirements
for Dinosaurs -- meaning hard training Iron
Slingers -- along with tons of information
on your best sources of high quality protein.

What to eat -- and what not to eat -- and
why.

You can grab the first e-book in the series
right here:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

If you prefer the original hard-copy edition,
it's right here at Dino Headquarters:

http://www.brookskubik.com/dinosaur_nutrition.html

2. The New Products Page

Our new products page has links to my hard-
copy books and courses -- AND links to my
Kindle e-books. Check it out:

http://www.brookskubik.com/products.html

Be sure to follow the links to the e-book pages
and look at the reviews -- and pick your favorites,
and rank them.

And feel free to post a review of your own --
the reviews really help us.

3. The Big Derby Surprise

As you probably know, we live in Louisville,
Kentucky -- about 5 miles away from world-
famous Churchill Downs, the home of the
legendary Kentucky Derby.

The Kentucky Derby is one of the biggest
events in all of sports, and this year it was
bigger than ever.

Our daughter was home to visit, and she
and Trudi went to the Derby. I stayed home
and worked on Dino projects.

At about 6:00, I stopped working and went
downstairs and turned on the tv. I decided to
watch the final run-up (no pun intended) to the
big race that they famously call "the most
exciting two minutes in sports."

They always follow the same traditions as the
race gets closer and closer.

The owners and their families walk the horses
down the track from the stable -- and then the
jockeys come out -- and they saddle up and
begin the long, slow walk to the starting gate.

As they do, the trumpets blare -- and then the
band plays "My Old Kentucky Home" -- and
everyone sings along.

It's a Kentucky tradition, and a hugely sentimental
moment -- and for two minutes, everyone in the
entire world is a Kentuckian -- and there's not a
dry eye in the house.

The tv cameras pan the jockeys -- and then the
crowd -- and then a beautiful woman in one of
those spectacular Derby hats -- and then the
jockeys again -- the crowd -- and another
beautiful woman. They're looking for women
who epitomize the spirit of the Derby, its
tradition, its honor and its beauty.

So there I am, sitting in the living room, checking
the crowd closely, looking for Trudi and for our
daughter.

I knew where they were sitting, and it was close
to the track, and I thought -- if I was lucky --
very lucky -- I just might catch a glimpse of
them.

Of course, there were over 170,000 people
there, so the odds of seeing them were pretty
remote. Still, all you can do is try.

But we were almost at the end of "My Old
Kentucky Home" and there was no sign of
them.

And suddenly, there she was.

Blonde hair, blue eyes, beige hat -- singing her
heart out. You could even see the tears in her
eyes.

It was Trudi -- and the camera stayed on her
for a very long time, as the music swelled, and
the crowd joined her.

She was the face of the Kentucky Derby --
and the voice of the Derby.

She brought it home -- helping to make a
magical moment even more magical for 16
million viewers around the world --
including one very astonished and very
proud Dinosaur sitting there in the living
room, his eyes bulging in disbelief.

If you missed it -- or if you didn't know it was
Trudi -- here's the clip. She's at 1:21 or so:

https://www.youtube.com/watch?t=13&v=D6Wca0e06Pc

Thanks for watching -- and I hope you
enjoyed it. I know I did. It's a moment
that Trudi and I and all of our friends
and family will treasure forever.

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the first of the
Knife, Fork, Muscle e-books:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

P.S. 2. If you prefer hard-copy, go here:

http://www.brookskubik.com/dinosaur_nutrition.html

P.S. 3. My other books and courses are right
here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "If you can
touch the hearts of 16 million people, you're
doing pretty darn good -- and you're pretty
darn special." -- Brooks Kubik

*****************************************

A Dino-Style Bacon Burger

Hail to the Dinosaurs!

I just finished a great lunch consisting
of a favorite meal of many strongmen.

I had to cook lunch for myself because
it's Kentucky Derby Day, and Trudi is at
the track with our daughter.

I stayed home to work on a new Dino
project, and before you could say
"T Rex", it was lunchtime.

Anyhow, I was pretty hungry, so I made
a Dino-style Bacon Burger.

Here's the recipe:

1. Do an hour of heavy squat snatches
the night before, so you kick your
metabolism into high gear.  As a
result of my weightlifting workouts,
I'm hungry all the time. If you train
Dino style, as I assume you do, then
you know what I mean.

a. Squats work well, too.

b. Ditto for deadlifts.

c. Or the clean and press.

d. Or the clean and jerk.

e. Or an hour or so of anything that
Dinos do.

2. Dinner last night was a big steak,
a small baked potato with butter, and
some grilled asparagus.

a. Breakfast was a three-egg Dino
omelet, and a half-pound hamburger
patty with no bread or bun.

b. Those were big meals, but like I
said, I'm always hungry.

c. if you're a Dino, training is serious
business, and so are your meals.

3. For lunch, I cooked some bacon and
set it to the side.

a. I poured half the bacon grease into
a glass jar. We save it in the fridge and
use it for cooking. Works great with eggs.

4. Then I fried a half-pound bison burger
in the remaining bacon grease.

a. Ground beef also works well, but we
had ground bison in the fridge, so I went
with that.

b. Brontosaurus burgers are also good.

c. BTW, this was grass-fed, grass-finished,
free-range bison -- raised with no hormones
and no antibiotics.

d. And the bacon was from pastured pork.

e. All of it raised locally -- and purchased
at our favorite farmers' market.

5. While the burger was cooking, I washed
and chopped some lettuce and sliced up a
nice looking tomato.

6. When the burger was done, I put it
on a plate with the bacon, the lettuce
and the tomato slices.

7. There was no bun, because I don't eat
bread or other wheat products -- or any
sort of baked goods -- or any refined foods. 

And that was lunch.

Fast, simple and very good -- and good for
you -- just like a Dino-style workout!

If you want to learn more about Dino-style
nutrition, grab Knife, Fork, Muscle. It's the
best book ever written about serious diet
and nutrition for strength training and
muscle building.

You can get the hard-copy right here:

http://www.brookskubik.com/dinosaur_nutrition.html

For those of you who prefer e-books, we're
releasing Knife, Fork, Muscle as a series of
e-books. Book no. 1 in the series covers
protein for Dinos -- which is a pretty important
and vastly misunderstood topic.

You can grab book no. 1 in the e-book series
right here. 

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

By the way, you might recognize the name of
the man who posted the first review for book
no. 1 in the e-book series. He's pretty famous.

We'll work on getting the next e-books in the
series on-line as fast as possible. Be looking
for them.

Yours in strength,

Brooks Kubik

P.S. If you're looking for some workouts that
will help build a Dino-style appetite, try this
little monster:

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to the Kindle pages for my e-books:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Hard training
Dinos don't just eat -- they demolish their
meals." -- Brooks Kubik

*******************************************

Something New for Dinos!

Hail to the Dinosaurs! 

It's time to go hit the iron, so I'll keep
this short -- but I wanted to make sure
you had the news as soon as possible.

We're releasing Knife, Fork, Muscle as a
series of Kindle e-books.

The first book in the series just went
live:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

We'll work on getting the others up as fast as
we can.

We're doing a series of books because we're
seeing new developments in diet and nutrition
all the time, and this will allow us to update
or expand different topics very quickly.

It also allows us to add additional books
covering new topics -- or answering
questions from readers.

The first four books in the series will cover
everything that's in the hard-copy edition of
Knife, Fork, Muscle. If we do additional
books, they will feature all new material.

Shoot me an email if you have any 
questions.

Otherwise, go grab the little monster --
and happy reading!

Meanwhile, I've got a date with a barbell --
followed by a Dino-sized dinner.

Yours in strength,

Brooks Kubik

P.S. Here's the link again:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html



**************************************************

Diet and Nutrition for Old-School Strength

Hail to the Dinosaurs!

Let me start with a great big THANK YOU
to everyone who has stepped up, taken
action, and grabbed a copy of my new
"How Strong Are You?" training course.

We've had tons of Dinos order the hard-
copy course -- and we've also had tons of
Dinos order the e-book version which we
released yesterday.

In fact, the e-book is so popular that it
jumped into the Amazon Top 10 list in
its category in less than 24 hours. And
when we woke up this morning, three
of our four e-books were in the top 10.

So THANK YOU to everyone who grabbed
a copy of the "How Strong Are You?"
course!

If you missed it earlier, go here:

a. For the e-book:

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

b. For the hard-copy:

http://www.brookskubik.com/dinosaur_secrets_02.html

On the training front, I was thinking about
how amazingly strong so many old-timers
were -- at relatively light bodyweights.
For example, Tony Terlazzo weighed 148
pounds and military pressed 260 pounds.

That's 100 pounds over his own bodyweight --
in the military press -- in official competition --
with three eagle-eyed judges watching the lift.

And since this was back in the early 1940's,
we know that it was a drug-free lift. No
roidskies. 100 percent natural.

Now, just to be clear -- there are very few men
of any bodyweight who can military press 260
pounds -- and most who can weigh MUCH MORE
than Tony Terlazzo weighed.

And Terlazzo was not alone in being super strong
in comparison to his bodyweight. There were many
old-timers who were super strong at fairly light
bodyweights.

I have a theory about this. I believe that the
old-timers flourished on a diet of natural,
chemical-free foods. What we would now
call organic foods.

They ate meat, eggs and vegetables.

The desert of choice was fresh fruit.

The vegetables and fruit were fresh -- and
often came straight from the garden or
a local farmer.

They enjoyed healthy, nutritious home-cooked
meals.

There were no "convenience" foods. No "fast"
foods.

They ate far less refined food than we eat
today.

They consumed far less in the way of
chemicals, additives, emulsifiers, and
other chemicals and artificial
ingredients.

There were no GMO's in their food.

There were no antibiotics in their food.

Far less chemical fertilizers were used to
grow their food.

Far fewer pesticides were sprayed on their
food.

They ate little or no sugar.

They avoided high carbohydrate foods.

They avoided deep-fried foods.

They didn't stuff themselves with corn, soy,
and vegetable oils, as so many do in  the
modern world.

Many of them were first or second generation
immigrants.  Their families came from rural
Europe. They were used to simple foods and
simple meals, and that's what they grew up
eating.

And as a result, they grew up lean and strong
and muscular.

When they became interested in weightlifting
and weight training, they quickly built plenty
of lean, powerful muscle.

It was the perfect combination of strength
training and diet.

I cover this kind of diet and nutrition program
in Knife, Fork, Muscle. Readers have called it
the best book ever written about real world,
no-nonsense diet and nutrition for strength
training and muscle building.

I agree, but I wrote the book, so I'm biased.
But I do know this. If you want to build the
kind of pound-for-pound strength and power
that Tony Terlazzo had, you need to train
right and you need to eat right. And an
old-school diet and nutrition program
will help you enormously.

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. Go here to grab your copy of Knife, Fork,
Muscle:

http://www.brookskubik.com/dinosaur_nutrition.html

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "For great results,
you need to train right and eat right." -- Brooks
Kubik

***************************************

Diet and Nutrition for Lifelong Strength and Health!

Hail to the Dinosaurs!


Breaking news -- we rec'd not one, but TWO
mentions -- and a photo with one of our books
in it -- in Keris Marsden's most recent Blog
Post. 

Keris is the co-author (with Matt Whitmore) of
The Paleo Primer, which is one of my favorite
diet and nutrition books. You can grab it right
here:

http://www.amazon.co.uk/The-Paleo-Primer-Jump-Start-Primally/dp/1939563046

Check it out -- and enjoy the post, because it's
one  of the best I've ever seen about sensible
diet and nutrition for lifelong strength and
health:

http://fitterlondon.co.uk/2015/03/12/saving-mum-dad-nutrition-and-health-for-the-older-generations/#.VQWIdZJ2FyM.facebook

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in  strength,

Brooks Kubik

P.S. For more about no-nonsense diet and nutrition
for older Dinos -- or for trainees of any age -- grab
Knife, Fork Muscle:

http://www.brookskubik.com/dinosaur_nutrition.html

P.S. 2. I cover sensible training for older Dinos --
sensible meaning hard but smart -- in Gray Hair and
Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 3. Thought for the Day: "Train hard, eat smart,
and stay strong." -- Brooks Kubik

********************************************

The "How Many Meals Per Day?" Question

Hail to the Dinosaurs!

Couple of quick notes, and then we'll talk
about eating for strength and muscle.

1. The Dinosaur Files Quarterly

My printer is finishing up issue no. 2, and
it looks pretty darn good. We'll put an order
button up as soon as we can -- hopefully,
later today. When we do, we'll also include
the table of contents so you can see all the
different authors and articles for this issue.

We sell these little monsters issue by issue,
and we have plenty of issue no. 1 in stock --
so if you missed it, go ahead and grab a
copy of issue no. 1 right now -- and then
grab issue no. 2 later in the week.

http://www.brookskubik.com/dinosaurfiles_quarterly.html

2. Dinosaur Training Secrets, Vol. 1

Continues to get rave reviews (check them
out at the Amazon Kindle site), and continues
to rank as a top 10 in its category best-seller
for Amazon's kindle books. That's not bad
for something that's hard-core, old-school
and miles removed from Chrome and Fern
land!

Go here to grab your copy of the little
monster -- in your choice of hard-copy or
e-book at the Kindle site:

http://www.brookskubik.com/dinosaur_secrets_01.html

A big THANK YOU to everyone who posted a
review on the Amazon site. They really help.

If you haven't already posted one, please do
so.

3. Military Press Course testimonials

If you have a copy of the Dinosaur Training
Military Press and Shoulder Power Course,
please send me a testimonial. Thanks!

AND NOW -- a diet and nutrition question.

This one is tough, because I'm upstairs in
the study, pounding away on the keyboard,
and Trudi is downstairs in the kitchen, cooking
breakfast.  I can hear the bacon sizzling --
and in a few minutes, I'll be able to smell it.

And that makes it hard to write about food!

Anyhow, several readers have asked another
which is better question -- as in, "Which is
better -- three meals a day or six meals a
day?"

And some phrase it as, "I thought you were
supposed to eat six meals a day -- but you
only eat three! What gives?"

So here's the answer.

There's no "best" number of meals per day
that applies to all of us. It varies from person
to person.

If someone tells you that you HAVE to eat six
meals a day to build strength and muscle, they
are flat out wrong.

For some people, it's good advice.

For others, it's really bad advice.

For me, it would be really bad advice.

Some people do better on three meals per
day because they digest and assimilate their
food better. I'm one of them -- so I stick to
three meals a day.

Plus, I don't like to train on a full stomach --
or really, to have anything in my stomach when
I train. So six meals a day wouldn't work very
well for me. It would interfere with my training,
and that's a problem.

Anything that makes it harder to do heavy squats
and deadlifts and other basic, compound exercises
is going to be a negative, not a positive.

Plus, I'm awfully busy all day long -- and quite
frankly, I barely have time for three meals. Six
meals a day would be a problem.

Now, I know that someone is going to suggest
that I try three meals a day plus three protein
shakes.

Problem is -- I don't like protein shakes. I prefer
to get my protein from meat and eggs. (See the
thought for the day at the end of the post.)

But once again, other Dinos prefer protein shakes,
and if they do, that's fine.

So don't sweat the number of meals things. There's
no magic number -- and no one right answer.

Hope that helps.

Now it's time for breakfast!

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Knife, Fork, Muscle is the number one book
about sensible diet and nutritiion for building
strength and muscle -- maintaining life-long
good health -- and staying lean, hard and
muscular:

http://www.brookskubik.com/dinosaur_nutrition.html

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Squats and steak are
hard to beat." -- Brooks Kubik

*********************************************

A Diet and Nutrition Tip for Dinosaurs!

Hail to the Dinosaurs!

2015 is here, and everyone's thinking about
diet and nutrition.

That's both good and bad.

It's good because diet and nutrition works
hand in hand with your training to build strength
and health.

It's bad because there's so much crazy stuff
floating around -- and it's very easy to get
caught up in the diet and nutrition nonsense,
just as it's very easy to get caught up in the
training nonsense that floats around.

So I'm going to share more diet and nutrition
tips this year than in previous years.

Starting with a little tip about Irish green kelp.

Back in the day, gym owner Vince Gironda
always urged bodybuilders to take kelp tablets.

He believed that the iodine and other minerals
in the kelp tablets sped up the metabolism
and helped carve razor sharp definition.

That may or may not be true. I took kelp
tablets by the handful, and they never did
anything for me.

But fast forward to January 5, 2014. As in,
yesterday.

Trudi is making soup stock from two Dino-
sized duck breasts. She's had it simmering for
over 24 hours, with garlic, onions and spices.
It smells great.

She wants to add some turkey meatballs, so
we run over to the Root Cellar to grab some
ground turkey.

The Root Cellar is a very cool place. It's an old-
fashioned corner grocery store stocked entirely
with local foods. Everything is grown or raised
within 150 miles of Louisville. And much of it is
organic in the true sense of the word -- not big
box organic, but what gardening guru Eliot
Coleman calls "deep organic." Meaning it
comes from local growers who put their
hearts and souls into what they grow.

When we get there, we remember that we're
low on eggs, so we grab a dozen.

"You'll like them," says the friendly young man
working the cash register. "They're extra big."

He opens the carton and shows us.

And he's right.

These are ostrich eggs. At least, they look like
ostrich eggs. They're enormous.

"Why are they so big?" we ask.

"The farmer started feeding Irish green kelp to
his chickens. As soon as he did, they started
laying these really big eggs."

Which shows that it's a good idea to get to
know your local farmers. And to ask this kind
of question. You learn some interesting things.

When we got home, we weighed some regular
size eggs from another local farmer and
compared them to the giant eggs.

The regular size eggs weighed 1.8 ounces
apiece.

The giant eggs weighed 2.8 ounces.

That means the giant eggs are more than 60
percent higher in protein than the regular size
eggs.

I can only assume that the eggs are also much
higher in minerals -- and in omega 3 fatty acids.

How could they not be if the chickens eat Irish
green kelp every day?

So here's the diet and nutrition tip of the day:

Irish green kelp.

But not in tablets. In your food.

Try looking for local eggs from a farmer who
feeds Irish green kelp to his chickens.

And look for other foods from local growers that
give their animals and their veggies the same
sort of attention and the same sort of high-
powered nutrition. The more nutrition you
get in the food you eat, the better your
results.

And besides -- Vince Gironda would approve.

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. I cover sensible diet and nutrition in detail
in Knife, Fork, Muscle -- which is printed, in stock
and ready to ship -- and getting great reviews
from readers around the world:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. My other books and courses -- and t-shirts,
sweatshirts, hoodies and DVD's -- as well as the
Dinosaur Files strength training journal --  are
right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Keep your training
basic and simple. Do the same with your diet."
-- Brooks Kubik

****************************************

Dinos Around the World Are Loving Knife, Fork, Muscle!

Hail to the Dinosaurs!

Knife, Fork, muscle is printed, in stock, and we're
shipping the little monster around the world. It's
landed on every continent other than Antarctica.

And we're getting great feedback about the little
monster. Readers around the world are loving it.
Here are some examples:

KNIFE, FORK MUSCLE LANDS IN OZ

"My copy of Knife, Fork, Muscle arrived in Australia
today.  I can only think of three words to describe
it:

1. wow;

2. wow; and,

3. wow!

I am very impressed with the content, appearance
and the added extra items you have included - the
thank you card with the old school Dino-man really
put a smile on my face!

Mark S."

KNIFE, FORK, MUSCLE ARRIVES IN SWEDEN

"I just want to let you know that my two books, Knife,
Fork, Muscle and Chalk and Sweat (plus the Dinosaur
Files quarterly) have all arrived safely to me in
Sweden. Many thanks for putting out real training
and food books which will bring real results for real
people. I'll start reading and applying them right
away.

Per. H."

 

 

KNIFE, FORK, MUSCLE HITS WASHINGTON

"My book arrived on Monday in Washington State.
Tons of info. I will be reading and rereading it, for
sure.

Dale K."

LOUISVILLE LOVES KNIFE, FORK, MUSCLE

"Really liking the new book. I'll note that since
the summer I have been following similar dietary
principles to what you've discussed in the text
(though not as good as your diet), and I'm looking
better and feeling stronger at my current 194 lb.
bodyweight than I ever did at my 215 lb. body-
weight. Now to see if I can get back up to 215
gaining pure muscle!

Bobby R."

PRAISE FROM CALIFORNIA

"I received my copy of Knife, Fork, Muscle out
here in California.

I'm about halfway through it at the moment. I'm
really intrigued by your findings thus far, and it
is making me re-think my own dietary habits,
which is far more than any other diet/nutrition
book has ever been able to do.

Kevin D."

We've also had many readers who posted photos
of their signed copy of Knife, Fork, Muscle on
Facebook. Some of them also included a photo
of the Thank You note that I included with all
orders.

Please do that. It really helps us. We had four new
orders yesterday that were the direct result of
Dinos posting photos of their books on Facebook.

And we're getting Christmas orders from Dinos
who have received and devoured their copy of
Knife, Fork, Muscle -- and liked it so much that
they are ordering copies for friends, family and
workout buddies for Christmas. (If you do that,
be sure to let me know it's for someone else, and
ask me to sign the book and include a personal
note for them -- that will make it an extra-special
gift.)

In the meantime, THANK YOU to everyone who
has stepped up, taken action, and grabbed a
copy of KNIFE, FORK, MUSCLE. And please keep
the feedback coming!

If you've been waiting, we have plenty of copies
in stock and ready to ship -- and yes, I'll sign your
copy for you -- so act now:

 

 

http://brookskubik.com/dinosaur_nutrition.html


As always, thanks for reading, and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. My other books and courses -- and Dinosaur
Training DVD's, t-shirts, sweatshirts and hoodies,
as well as the new quarterly Dinosaur Files -- are
right here:

http://www.brookskubik.com/products.html

P.S. 2. You can usually save some serious clams
on s&h by ordering two or more books or other
items so we can ship them in one package.
Send an email and ask for a shipping quote
before placing your order.

P.S. 3. Thought for the Day: "Train for strength,
eat for health, and make every day of your life
the very best it can be." -- Brooks Kubik

**************************************

Diet and Nutrition with the Top Athletes in Town!

Hail to the Dinosaurs!

Trudi and I made a post office run yesterday,
and dropped off three boxes, one bag and a
double arm load of the first issue of the new
quarterly Dinosaur Files. That's on top of all
the issues we shipped on Friday and Saturday.

So if you ordered a copy of the new Dinosaur
Files, be looking for it soon. If not, go here
to grab a copy -- and we'll shoot it right on
out to you:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

In related news, Knife, Fork, Muscle was printed
on Friday, and shipped to us on Monday -- in two
different shipments. At least one of them is
arriving today, so we'll start filling the Knife,
Fork Muscle orders TODAY - beginning with
the first Dinos who reserved a copy of the
little monster!

To everyone who reserved a copy of Knife, Fork,
Muscle, THANK YOU -- and if you still need to
grab a copy of the little monster, time's a
wasting:

http://brookskubik.com/dinosaur_nutrition.html

After we made the post office run, we swung over
to The Root Cellar to load up on some fresh veggies.

We figured we should stock up on food because
we're going to be way too busy filling orders to do
any hunting, gathering, or provisioning for the next
couple of days. Maybe even the next week.

The Roor Cellar is a very cool Place. I talk about in
Knife, Fork, Muscle. It's a small, old-fashioned grocery
store. Just one room -- wooden shelves -- one small
freezer for the perishables -- and it's stocked entirely
with locally grown, locally raised, locally sourced foods.
It has fresh, seasonal fruit and vegetables from local
farmer's and growers -- locally raised free-range beef,
pastured pork and free-rangeeggs -- milk and cheese
from a local dairy -- free-range chicken, duck, and
(of course) turkey. Plus local honey, local butter, and
local flour.

And that's it. Nothing else.

It's sort of a small farmer's market, except it's
indoors and the farmers aren't there.

But the food is! And it was all fresh and healthy,
crisp, and beautiful looking.

We grabbed some fresh organic carrots, garlic,
onions, sweet potatoes, white sweet potatoes,
bok choy, leeks, and tomatoes. The leeks were
so big and beautiful they looked like a huge
bouquet of flowers.

Trudi even found a big jar of tomato sauce
made at a local farm, and promptyly nabbed
it. She's been looking for something like that
for awhile, so between that and the bouquet
of leeks, she was one happy girl.

We talked a bit with the owner, Ron. He's going to
sell Knife, Fork, Muscle at the store. That makes
sense. It's a local store, and I'm a local author --
and I talk a lot about the importance of local
food in the book.

And if you think that's hippy stuff -- or that eating
fresh, locally sourced food is for foodies driving
BMW's to the big box "organic food" store, then
consider this.

The little grocery has a huge following among
athletes at the University of Louisville.

Meaning that the top athletes in town -- NCAA
Division One athletes in a top sports program --
including some Olympic athletes -- believe that
fresh, local food is so important that they skip
the free food at the University Training Tables
and go over to a little neighborhood grocery
store to stock up on REAL food.

That speaks volumes.

And don't forget this. The simple, local foods
we buy at The Root Cellar are EXACTLY the kind
of foods that Grimek and Stanko lived and grew
on back in the day -- and The Root Cellar is
exactly the kind of place where they bought
their food.

In other words, when you eat fresh, locally
sourced food, you eat the way that Grimek
and Stanko ate -- and the way that all of the
Golden Age champions ate.

Anyhow, if you live in Louisville, stop by The
Root Cellar. And if you live elsewhere, find your
own source of fresh, local food. It's one of the
keys to lifelong strength and health.

As always, thanks for reading and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the first issue of
the new quarterly Dinosaur Files -- and for Knife,
Fork, Muscle:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

http://brookskubik.com/dinosaur_nutrition.html

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

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "You train local, and
you should eat local as well." -- Brooks Kubik

**********************************************

Nutritional Insanity in the Iron Game

Hail to the Dinosaurs!

Last week I answered a reader's question asking
if it was necessary to eat liver in order to build
strength and muscle.

Short answer: It's not.

That prompted a response by a Dino who's about
my age.

He remembered that "back in the day" he read that
a top bodybuilder was using a protein shake made
from raw liver and grape juice.

He ran to the store, bought some raw liver and grape
juice, took it home, mixed it up in the blender, and
poured himself a big glass of might and muscle.

Closed his eyes and thought how great it would be to
be strutting his stuff on the silver sand of fabled Muscle
Beach.

Repping out with Arnold at Gold's Gym.

Copping the big titles. Mr. A, Mr. U, Mr. O,
Mr. Everything.

Getting the big paychecks for the endorsements from
the supplement companies.

And the girls.

Ah, yes.

The girls.

We all knew they loved guys with big muscles. John
McCallum told us so. Just look at Uncle Harry. He
couldn't even walk down the beach without creating
a riot.

But back to our young lifter. He hasn't made it to
Muscle Beach. He's still in his parent's kitchen.

He closed his eyes and dreamed -- then opened them
and took his first big swig of the Mighty Muscle Potion.
He chugged about half a big glass of the stuff.

Seconds later, he was puking his guts out.

Yes, that's a true story -- and yes, that's how it
happened.

And it happened to more than one poor kid.

Another top bodybuilder had a protein drink that
featured tuna fish, water and -- I forget what else.
It may have been tuna and water and nothing else,
or he may have added some dessicated liver and
perhaps some brewer's yeast.

In any case, it was pretty nasty.

I never tried it.

But I knew a guy who did.

He had the same reaction I just described -- one
big swig and he was barfing.

Then there was John Grimek.

He ate real food.

No protein shakes.

No blender bombers.

Nothing nasty.

Grimek enjoyed his meals. He liked steaks, chops and
roast chicken.

"Meat is my baby," he once said.

And he wasn't talking about raw liver mixed with grape
juice.

But amazingly, he did pretty darn well.

Even without drinking the nasty stuff.

Grimek believed that food was somehting to be enjoyed.
Not a form of torture. Not a test to see how "tough" you
were.

He didn't even approve of over-doing it with milk -- or
with stuffing yourself -- or force-feeding. He didn't think
that sort of thing did anything other than give you a
belly-ache -- and it's hard to train with a belly-ache.

He thought it was much better to combine regular
hard training with three delicious meals every day --
featuring good, healthy foods, and lots of protein.

I don't know about you, but I think the Grimek way of
doing things makes a lot of sense.

A lot more sense than raw liver and grape juice.

As always, thanks for reading and have a great day.

If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. If you're interested in real world, no-nonsense diet
and nutrition, reserve your copy of KNIFE, FORK,
MUSCLE:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. For the inside story on how John Grimek trained,
grab this big course -- and learn the training secrets of
the fabled Monarch of Muscledom:

http://brookskubik.com/johngrimek_course.html

P.S. 3. My other books and courses are right here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "Eating to build strength
and muscle should be a pleasure, not a form of
self-inflicted torture." -- Brooks Kubik

***************************************************