Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
I Can't Believe People Want to Know This Stuff
From Training to Reading to Working - What Nate's Up To
First, I want to say I'm very flattered. I look up to quite a few people and love getting the "inside look" on how they live.
And believe it or not, some people actually care about what I do on a day-to-day basis. I know, it's weird as shit, right? They want to know what I'm doing in the gym and in the kitchen, what I'm reading, what I'm spending money on, what I'm learning, and what I'm working on. They want to know how I spend my time, what music I'm listening to, and what I'm drinking.
I suddenly feel like I have to do much cooler stuff than I actually do. Oh well.
So this is a post about, well, what I'm doing. I sincerely hope you find something valuable here and that it helps you in at least one area of your life.
...in the gym
I'm currently following a (gasp!) body-part split. Hell, everyone's allowed some time to screw around and gain some new muscle, right? Here's my exact schedule:
Monday – Back and Triceps
A1 T-Bar Row – 5 RM (using the Perfect Rep method)
A2 Close-grip Bench – 5 RM
B1 Wide-grip Lat Pull-down – 3-4 x 12
B2 Dumbbell Skull Crushers – 3-4 x 12
C1 Bodyweight Row – 2-3 x AMAP (As Many As Possible)
C2 Close-grip Push-up – 2-3 x However many reps I hit on the bodyweight row
Tuesday – Legs
A Back Squat – 5 RM (using the Perfect Rep method)
B1 Natural Glute-Ham Raise – 3-4 x 8
B2 Dumbbell Bulgarian Split Squat – 3-4 x 6-8
C1 Ab-Wheel Rollout – 3 x 8-10
C2 Lie on the floor and cry
Wednesday – Off
Thursday – Chest and Biceps
A1 – Close-grip Chin-up – 5 RM
A2 – Flat Dumbbell Bench Press – 5RM
B1 Machine Preacher Curl – 3-4 x 12
B2 Machine Chest Fly – 3-4 x 12
C1 Alternating DB Curl – 3-4 x 12
C2 Feet-elevated Push-up – 3-4 x 12
Friday – Whatever Day
Ab stuff, mobility, some direct shoulder work. Usually in and out of the gym in 30 minutes.
Saturday – Outside for sprints, Frisbee, football, and BarBQ
Sunday – Off
...in the kitchen (on most days)
Breakfast – Oatmeal with fruit and a protein shake. Double Americano with a little cream and Splenda.
Snack – Apple and Peanut butter with protein shake
Lunch – Usually at a restaurant with friends. Salad with meat, mostly.
Workout Nutrition – FiniBar, Anaconda, and Mag-10
Snack – Hard-boiled eggs
Dinner- When I try to flex my culinary muscles, it's usually some kind of meat (steak, fish, chicken) with veggies and a nice glass of beer.
What Nate Is...
...reading (or has read recently)
Nickel and Dimed: On (Not) Getting By in America
The Devil in the White City: A Saga of Magic and Murder at the Fair that Changed America
The Billionaire's Vinegar: The Mystery of the World's Most Expensive Bottle of Wine
...listening to
B.o.B – Presents the Adventures of Bobby Ray
Norah Jones – The Fall
The Black Keys – Magic Potion
Drake – So Far Gone
Eagles – Their Greatest Hits
Frank Sinatra – Greatest Hits
Fink – Sort of Revolution
Iron and Wine – Our Endless Numbered Days
Jason Collet – Idols of Exile
Jay-Z – The Blueprint 3
...drinking
Good ol' fashioned h30
Arrogant Bastard by Stone Brewing
American Amber Ale by Rogue Brewing
Sam Adams Imperial White by Boston Brewing
Cold Smoke Scotch Ale by Kettlehouse Brewing
Cowboy Coffee Porter by Big Sky Brewing
Bourbon Manhattans made with Bulleit Bourbon, sweet vermouth, and a splash of bitters
Green Tea from Celestial Seasonings
...spending money on
- Beginning motorcycle class with dad
- Perform Better Summit in Rhode Island in June and New York trip
- Upcoming California trip
- Upcoming Europe trip
- Whitewater rafting and hiking in Glacier National Park
- Cooking classes
...working on
- TMUSCLE articles
- Coaching program
- Writing new e-book (The tentative title is "Become Your Own Hero: The Crash Course on Building a Badass Body, Getting Your Shit Together, Mastering Your Money, and Making Your Own Schedule".)
...doing in his free time
- Volunteering with Big Brothers and Big Sisters
- Answering tons of e-mails from readers and trying to help people out
- Dating (Hey, some girls like me.)
- Keeping in touch with mentors and friends
- Spending time with family
- Meditating and stretching
- Cooking
- Sitting in coffee shops, microbreweries, and restaurants spending time with friends.
+++++
What are YOU doing? Feel free to share anything below since I could use some new ideas! Also, let me know if you have any questions!
Comments for This Entry
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When are you coming to Europe and which places do you plan to visit?
-
Hey Nate,
Great post...
I love rotating in a body part split...just finsihed one up and am going back to the essentials for a bit
I am reading Asshole-ology...I'm not really an asshole, but wouldn't mind implementing some of its suggestions
...One suggestions if you're a Sam fan...Cherry Wheat...a little too sweet if you're not in the mood, but I'm a huge fan.
Mike -
@ Sascha
Not exactly sure yet, but I'm open to ideas!
@ Mike
Thanks for the suggestion. I'm not usually a fan of fruit beers, but I love Sam Adams. I'll check it out.
-Nate -
What you mean you don't climb three mountains and make sweet love to two supermodels before your breakfast of steak and eggs? It's hero worship that people want to know all the little stuff you do, and I think it has gotten worse with reality tv. People want to be spectators on even the banal things in other people's lives who aren't even celebrities instead of doing their own thing (See Tyler Durden aka Owen Cook of RSD for a ripping criticism of spectatorism). I think your e-book title says it all "Become your own hero."
Recently I decided that just about the highest honor is to be a man who a woman would be proud to have as a husband and a children would be proud to have as their father because, really, who can talk more trash on you than your family.
BTW, read Devil in the White City a few years back and it is great. I had it on my shelf for about a year before reading it, and I'm sad I waited so long. Goes to show that the strangest stories are from real life. -
Hey Nate ,
cool post,
lately Ive also been planning some trips , hopefully going to this in august http://www.spanish-fiestas.com/spanish-festivals/la-tomatina-tomato-battle-bunyol.htm
and possible some other exciting places and things abroad. Places I recommend you visit would be Barcelona, the architecture and the sights and sounds are just breathtaking, same goes for Budapest and possible Derry or Dublin if you're looking to head to Ireland.
As far as music goes some of the new God smack stuff is pretty good as well as the new deftones album. Books wise I'm reading Lance armstrong: The World's Greatest Champion by John Wilcockson and some random sports psychology books
Ciaran -
Nate,
Are you doing the full Anaconda protocol or the V2 version? -
Good stuff Nate keep it coming. Currently I'm reading Omnivore's Dilemma (scary and interesting all at the same time). I have also been "tasting" different microbrews. Best beer so far is from Squatters in SLC, it's called Hop Rising. mmm beer.
Keep it up my friend! -
Since you're into beer I'd recommend Dortmund, Germany.
"Forty years ago Dortmund was Germany's top brewing city. It brewed more beer than anywhere else, had the largest single brewery and was home to the most popular beer style."
This also happens to be where I live :) -
I wish I had as much time to spend on what I enjoy doing. Stupid cube farm. :-(
-
Oh! Forgot to add....the B.o.B. CD is currently rocking my world too.
-
I agree with Mike that Sam Adams Cherry Wheat is really good. It sort-of tastes like Cherry cough medicine, but not in a bad way. I was quite surprised at how good it tasted.
If you are into really interesting reads, try Kitchen Confidential by Anthony Bourdain (if you haven't read it already). It is essentially a behind-the-scenes look at restaurants and how the culinary business works. Very thrilling read. -
Arrogant Bastard? Yesssss!
How's the Perfect Rep method working out for you so far? -
yo, you're an idol to us all, seriously.
what parts of cali are you visiting? -
Nate, regarding your trip to Europe, I would suggest flying in, buying a train pass (depending how long you're traveling for) and doing the damn thang. No plans, go day to day (if you can handle that). Worked for me, had a blast, traveled with some great people
Cheers! -
Hey Nate,
Have you checked out the Nas and Damian Marley CD? Its possibly the best new record I've heard in a long time. -
@ John
Correction: I climb four mountains and make love to three super-models. But only on Thursdays.
@ Ciaran: Thanks for the recommendations! I've been to Spain but never made it to Barcelona. I'll check it out.
@ Brady
I"m doing a bastardized version, really. I have one capful of Alpha GPC and one FiniBar before the workout. Then I sip on 2 scoops of Anaconda and one scoop of Mag-10 during the workout.
@ Kevin S
I've had the Polygamy Porter from Squatters. Very nice.
@ Sascha
Germany is on the list!
@ Dave
I didn't think it'd be that great of an album, but I'm really surprised.
@ Mike
I have Bourdain's "A Cook's Tour" on my list. I'll have to put Kitchen Confidential on there too.
@ Tony
It's working well, man. :)
@ Edwin
Not sure yet. Still up in the air when I'm going and what I'm doing. Probably mostly northern Cali.
@ Ty
Excellent advice. Thanks.
@ Ben
Nah, but that's one crazy combination. Should be a good listen.
-Nate -
How is the Cowboy Coffee Porter? I've had a few Big Sky brews and liked all of them. I've been drinking Fat Tire Amber Ale by New Belgium, 420 by Sweetwater, Hoptical Illusion by Blue Point Brewing and assorted Magic Hat brews.
One of the reasons I train five or six days a week is so I can indulge myself with quality brew on the weekends! -
You seem to like the Northwest brews... ever tried Irish Death from Iron Horse Brewery in Ellensburg, WA or the Puget Sound Porter from the Harmon in Tacoma? I love the Puget Sound because it has chocolate and coffee notes in it and anything that combines beer, chocolate, and coffee must be the world's most perfect drink, right? At any rate, yes if you find yourself in this area, a beer tour of Tacoma, Seattle's less expensive sister city, would be a great idea. Also as far as music goes, I've been making MGMT's Oracular Spectacular my unwind album. If you've not listened to them, give them a spin.
-
Your Tuesday routine "Lie on the floor and cry" totally made my day :-)
You should do a book signing event for all your Northern CA fans!! -
I have Sinatra's greatest hits in my car right now, can't get enough of 'my way'.
What's the best book you've read recently?
I just finished "the Alchemist" not too long ago and loved it, now onto "Breakthrough Advertising" that I was given at Vince Del Monte's mastermind, it's a pretty interesting read.
Thanks for the interesting article Nate :)
- Chad -
Dating? No more lady friend? I'm digging anything by Bell's brewing at the moment. Check it out.
-
Blueprint 3 is an awesome workout album.
I've been listening to a lot of the xx as well - very cool alternative/electronic UK band. Great stuff for chilling, some tracks for running/lifting too (intro and crystalised are the two best)
I'm currently reading "The Psychology of Persuasion" by Robert Cialdini. Fantastic book, very interesting, and some useful techniques and ideas to apply to real life (great relevance to people-related stuff like training/coaching). -
I particularly like this superset:
"C1 Ab-Wheel Rollout – 3 x 8-10
C2 Lie on the floor and cry"
....And sympathize completely :).
Any favourite sprint methods? -
It's always good to know what other like minded individuals are doing. For most of us its a steady job and training and it's good to see other like us in the trenches exchanging ideas.
I too am training in a split but I don't set a body part till the day I train to gauge my mood for the day. I guess you can call it training on instinct. I train 3 days a week and do compound movements mixed with TRX training and jump rope.
I work an 8hr day like most and spend my time working on my site and my show. I am also raising my two handicap sisters while juggling a relationship and just trying to be a better provider for my family. My biggest goal is training harder and stronger but also smarter. Keep sharing these insightful posts man they do wonders. Have a great time when you come to NYC. As an NYC resident I can tell you that you will have a great time. -
@ Dale
It's a great beer. I actually like Big Sky's seasonals and limited editions more than their original line-up.
@ Rhone
I've had a Brass Ass Brown Ale from Iron Horse. Good stuff.
@ John
Thanks man! Not sure too many people would show up to the book signing though. It'd be me behind a desk with a pen trying to look important. Which I can do.
@ Chad
Best book I've read recently? Probably Nickel and Dimed. Put some stuff into perspective for me.
@ Ryan
Look out, world. :)
@ Jeff
Thanks for the recommendation!
@ Matt
Dude, the last time I ran sprints (a couple of weeks ago) I made it through two 200's and two 100's before I wanted to vomit.
-Nate -
Haha Nate it looks like you're just as OCD as I am with changing training methods.Over four years I've done more programs/routines that my head spins. It looks like this format you're using resembles a Westside for Skinny Bastards one. My head is still continually spinning wondering what program I'm going to jump into starting tomorrow. I was thinking your book as you said it would be a good program for my goals of being a Pro Wrestler, but I just was looking through it and with four years of experience I don't know if it'll do the job. I mean I'm sure it'll get anyone in great shape, just not elite athlete level + strength that I need to get into.
Keep these blogs coming, I really enjoy them! -
Nate, regarding your trip to Europe: depending on what you expect to see and experience, the time you have and season I could give you some tips. I´d definitely recommend Berlin (my hometown :D)!
Cheers,
Christopher -
Interesting post Nate!
It's nice to see what other like-minded individuals are doing. -
Hey Nate, sounds, and looks like it is great to be Nate.
Sorry, rhyme not intended. Yin and Yang, balance is the key! I would say you have it. I would also say, it comes down to people, friends, family...LIFE IS GOOD!
Dave -
Almost bought Nickel and Dimed the other day before realizing I'm reading 4 books right now which is 2 more than usual. Also noticed that the links go to the kindle version for all the books, is that what you're using for your reading now? Got a nook for Christmas and absolutely love it.
-
great post as always man! when do you think you're next book will be out?
-
Lucky boy. I wish I was living your life.
-
Your a busy guy!
Interesting book choices, it has reminded me I need to read some more lighthearted stuff than it always being about self help or business.
I;d quite like to know the process you go though in writing a book. I think everyone is capable of writing an interesting book, but it can feel very daunting.. I am doing it now and whilst I think I am going about it a sensible way, it'd be interesting to know the process you go through when writing articles and larger things like books.
Keep up the goooooood work with the blog, love it. -
Heya!
Great stuff!
As for your Europe trip: I would really, really recommend to skip some of the oh-so-famous cities, because they are just overly crowded by tourists, far too expensive, and just not authentic anymore. This applies to Rome, Prague, Florence, and unfortumately to Paris as well. I would recommend to visit some of the smaller and less-known cities, since these are the places you'll find true authentic experiences.
As for countries: Scottland, Ireland, Switzerland, Italy, Germany, France, Portugal, Sweden, Denmark, maybe even Croatia, Estonia, Russia.
If you ever come to Zurich/Switzerland feel free to ask for any info/tips or a free guided tour :-)
Cheers,
Andy -
Nate,
Do you count calories, if so, about how many calories do you consume each day? Also, do you eat junk-food type foods like doughnuts, cake, burgers, stuff like that? If so, how often -
Great Stuff Nate :D
i would love to spent my time with thinks i love like the gym,cooking and meeting friends...
well but i do my best and after school i'm working but after that i try to play golf, shoot on the range or something else.
and i would recomand you to come to germany for sure!!!! frankfurt am main would be great. would love to invite you for a good dinner and beer ;)
wishes from germany Björn :) -
Ireland... I think you should definitely come to Ireland!!
-
Interesting look into your world there.
-
Devil in the White City is a spectacular book! I couldn't put it down.
Since you mentioned Manhattans...you should check out Stranahan's Colorado Whiskey. I just went on a tour of their distillery in Denver and it was pretty damn cool. I'm not sure if they sell it in Montana but it's worth looking for. It's a little pricey, so it's more of a special occasions bottle. http://www.stranahans.com.
I'm in the process of planning my trip to Australia in October. It's been making it tough to concentrate on work, i'll tell you that!
Thanks for the info, as always. -
wow I gotta say it's pretty cool that they're doing a fitness anything in Rhode Island, we're such a boring state haha.
Good to know that it's going on though and now I'm hopefully going to it so thanks for the info on that! -
I MUST know more about this new book. Spill the beans plz :)
-
Cool post Nate,
I'm training and eating V-Diet right now then will switch it up to a Thib program I found while trying some Anaconda, just to see what the fuss is all about ;)
For music you The Arkell's newest album Jackson Square. Great Canadian band :) -
My question is short and sweet like a midget eating a yam. Is there a minimum number of carbs you shoot for daily?
-
Nate, just like you can't believe people want to know what you do I'm a little surprised you want to know what we're doing. You asked for it.
In the Gym:
Go to the site and check out "Tim's workout for the week"
In the Kitchen:
*1st Breakfast-4 eggs fried and two TBSP of Peanut butter
*2nd Breakfast-1 banana, 4 frozen strawberries, 1/2 cup frozen spinach, 1/2 cup chopped cabbage, protein powder, water, blend and enjoy.
Go to the site for "Pre, During, and Post workout supplements."
*1st Lunch-1 orange, 4 frozen strawberries, 1/2 cup frozen spinach, 1/2 cup chopped cabbage, protein powder, blend and enjoy.
*2nd Lunch-1 package of tuna, a little chopped onion and a little chopped cabbage, 2 tbs of mayo, chili powder and paprika.
*1st Dinner-2cups brocchli and 1 chicken breast stir fry.
*2nd Dinner-protein shake and 1 tbsp peanut butter.
Tim is . . .
reading:
*The Complete Works of Francis Schaeffer (he's a philosopher) currently on Vol II.
*The Federalist Papers
*The Total Money Makeover
*The Bible
listening to:
Currently on play list -Sammy Hagar, Linkin Park, Brian Setzer, Led Zepplin, The Who, P.O.D., Drop Kick Ms, Collective Soul, STP, The Classic Crime.
drinking:
water
Spending $ on:
bills
Working on:
Business networking (BNI), blogging, training, helping my friend get elected to the US House of Representatives.
Doing in my free time
push ups. . .
I really enjoy this site. The people on here are great. Thanks Nate for your energy. -
Nate, and everyone,
You should check out Wale's debut album, Attention Deficit. He reminds me a lot of Lupe Fiasco. I've been rotating that one and B.o.B for the past couple weeks. -
Nate, is there a particular reason you are not currently doing any deadlifting in your program? Thanks for your time
-
"I look up to quite a few people and love getting the "inside look" on how they live."
Who are these people? Curious to know. Thanks -
@ Everyone
You better believe I'll let you know when I'm traveling through Europe. I'm always up for meeting new people (and getting free tours).
@ Daniel
I may do a blog post about the process once I finish the book. The second time through is a bit easier. :)
@ Chris
Nah, man, I don't really count calories or anything.
@ Tim
Now that's a full list! Thanks for sharing.
@ Mike
Deadlifts are in the next cycle.
-Nate -
Workout: Currently following 5/3/1
Diet: Whole Meal (eggs, oatmeal, ham)
MRP (Myogenix MyoLean Evolution RAW)
Whole Meal (Veggies, Chicken, Nuts)
MRP (Myogenix MyoLean Evolution RAW)
Whole Meal (Rice, Veggies, Steak)
Animal PM
Books: Lots of books with pictures of Animals in them. I get handed about 10 different ones every few minutes by my daughter.
Free Time: Chillin w/ Wife & Daughter -
First a little caveat: For all the people bored out there, get off your ass and do something cool, it's that easy.
On my plate,
1. Product/Business Launch July 1
2. Just moved into Boston (going out 4x a week again is prob gonna beat me)
3. Gym- pretty much Aerobic work with (20-30 min day) with Dynamic training to get down to 6%, something new (will post if asked)
4. Reading Dan Kennedy Ultimate Marketing Plan, Vic Scwab How To Write A Good Ad, and The Richest Man in Babylon
5. Audiobooks- Magnetic Marketing- DK, Goal Setting- Zig, absolute Jams that would make you stop your car to dance
6. Money, all spent on business and pleasure
Lastly, planning a trip to Thailand/Australia (advice?) and just got convinced to try this rock climbing stuff and Acrog Yoga or something, all I kno is it's coed and girls climb on you. Dont have to ask me 2x
Out,
Chris -
Nate any reason why you use the machines in your workout I'd always heard free weights were better? What kind of tempo do you use for lying on the floor crying? Thanks for the tips!
Keith -
wow glacier national park is supposed to be sick have fun!
-
Nate, if that's what you eat to maintain your size now, how much did have to eat to get to that size? Thanks.
-
@ Keith
I normally use free weights, but it's always good to throw in a machine every now and then for a change of pace. I don't make it a habit, but I do feel the machine flys working my chest a bit more than dumbbell variations.
@ Donovan
Lots and lots and lots of food.
Did I mention lots of food?
-Nate -
Nate, I'm on the BFS program right now and its going pretty good. You mention in here that you have one day where you do cardio (or whatever) How much do you recommend. I ask because I like to do some type of sports oriented warmup before my workouts, usually 30-45 minutes, something like racquetball, basketball, frisbee, etc. Is this too much?
-
nte i would like to know when and where you will be in R.I. ?
-
Hey, off topic maybe but I noticed you said an e-book as opposed to physical book.
I published a kid's book using www.createspace.com (not connected to me just used it)
it lets you upload PDF of your book and it sells on Amazon.com and its print on demand. Might be an option if publishing a new book is a pain through traditional ways.
you can also upload a kindle version there too.
Anyways I really liked your previous book and have the kindle version. So id like to have this one as well!
Anyways besides being awesome as usual. Thats all = ) -
Excellent post as ever Nate.
I just wish I could get going and keep so many things on the go as you.
How about an article on organisation, planning and scheduling for dummies? -
hey Nickel and Dimed is a good read you'll enjoy it
-
If you're reading nickel and dimed, you might want to read Scratch Beginnings after. It's about a college kid who set out to prove the book wrong and succeeded, and it's both hilarious and inspiring. He basically went to a random city with absolutely nothing, and no way out, lived like a homeless man, found a shelter and worked his way out of the shelter and into comfort. You'll like it.
-
Nate,
I am a big Manhattan fan. try a dash of the syrup from a marichino cherry bottle and add 1 cherry in the drink. It really brings out the smokey flavor of the whiskey. -
Hey Nate, your Euro trip, is it like a seminar and if so you holding any of em in London England. cheers.
-
You're gonna get into riding? No way!
What kinda bike are you gonna get?
I ride an MZ Baghira.
Never been to Montana before on a bike. You're gonna love riding there, I should think. -
Ride the bike to Indy and I'll try to teach you how to do some wheelies.
-
Nate you are one busy guy! I bet it doesn't seem like it's enough time in the day sometimes.
Drake is finally putting out that album after 90 years?
He knows something that we don't. -
Nate - love how you included your body-part split. Sounds interesting and a challenging regime to undertake; all the more to try it! Thanks for the great post.. again!
-
splenda's bad, mmmkay
-
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I love the Puget Sound because it has chocolate and coffee notes in it and anything that combines beer, chocolate, and coffee must be the world's most perfect drink
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it is h20 not h30. Anyways great post.
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COMMENT RULES: Critical posts are fine, but if you're rude I'll delete your stuff. Please do not put your URL in the comment text and please use your personal name or initials and not your business name, as the latter comes off like spam. But most of all, have fun and thanks for adding to the conversation! (Thanks to Tim Ferriss for the inspiration.)
Sascha 12:28pm May 18, 2010