Fitocracy Blog

Fitocracy Member Spotlight: cabichandani

Mon, 21 May 2012 10:27:35 -0400

This week we profile user cabichandani, a man who needs no washing machine. Just look at them abs! Oh, and he’s also a great guy all around. If you have anyone you’d like to nominate for a member spotlight, contact users lexyloowho or xJenYxvx or email fitocracymemberspotlight@gmail.com.

Username and level
cabichandani / 34

How did you get started in fitness and training?
I was a skinny college kid (5’11”, 140 lbs) and wanted to gain weight. My roommate and I started to use the school gym. I just made it up as I went along, was horribly unscientific, and paid no attention to my diet. This was 16 years ago, and I’ve been lifting on and off since then with some very long breaks along the way. There was one really long break after my marriage where I got up to 220 lbs. I knew I needed to lose some weight, but the little push that got me rolling was a tongue-in-cheek comment by my wife: “You know I love you unconditionally, but you could probably shake off a few pounds.” Ha!

Here’s what I looked like at my heaviest (220 lbs):

I have a small frame, and I just looked and felt awkward. I was uncomfortably hot all the time, sweated easily, and fat hung over my pants’ waistband. I hated it, but apparently I liked cheesecake more than I hated being fat because I tolerated this for a long time!

Here’s an album (originally made for my Facebook friends, so pardon the giant disclaimer) that shows my progress from fat to thin: http://imgur.com/a/fSS0d
The album starts shortly after the above picture of me by the lake and ends about a year ago.

Here’s an update about a year after the last photo in that album (my current profile pic):

Finally, this one was taken after the Reddit Body Transformation Fitness Challenge #3 where I focused on cutting my body fat. I think I got under 7%: http://i.imgur.com/soYrK.jpg

How did you find the site? How has it changed your work outs?
I actually learned about the site through an XKCD comic! I later found an invite in a forum somewhere. Remembering the comic, I joined right up! Who doesn’t like to keep score? People who don’t admit it, that’s who.

Although by the time I found Fitocracy I had become much more scientific about my diet and exercise, I wasn’t recording my exercise. I was operating within constraints to make sure I worked my muscles evenly and gave them time to recover (a traditional 5-day bodybuilding split), but I was pretty much “freestyling” otherwise, with plenty of what I now know to be time-wasting tomfoolery.

The scoring system in Fitocracy encouraged me to start tracking my exercises, and that has driven me to work harder. I’ve always said that in order to reach our fitness goals, we must make healthy decisions. We can make healthy decisions only if we have good data. I had applied this to nutrition, but not to exercise! Fitocracy was just the encouragement I needed.

One of the things we deal with in fitness is that our progress is not always noticeable day-to-day. You probably won’t weigh less or be measurably stronger after a single workout. It takes time. With a scoring system, though, you have a way to see your progress between those visible changes.

Another benefit has been my exposure to new exercises. I had done most of my training with dumbbells in the past, and Fitocracy has gotten me into more barbell training. Nearly every day, I see someone doing a new exercise that I need to try!

Do you have any long term goals or direction you plan to take your training?

For the first time, I am training for strength as opposed to hypertrophy (muscle building). It’s exciting to see the numbers go up. I’m what you’d call a “recovering upper-body warrior”. Due to an unhealthy body image that lingered far too long, I was working my upper body disproportionately more often than the rest of my body. My goals this year include improving my squat and deadlift. The bad news? My lower body is weak sauce. The good news? Linear gains!

What are things you’ve learned through trial and error? What areas do you hope to learn more about?
Over the years, I have come to appreciate form more and more. We all know it’s important, and with some guidance from our peers, YouTube videos, etc., we can improve it. Even when we recognize this, we can sometimes get a little “too comfortable”, and one lazy malformed rep can take us out for weeks due to injury. What I have learned is to be conscientious of form ALWAYS, and to make every attempt to lift with perfect form even when I am warming up with very low weight. Great form is accessible to ALL OF US. It’s an interesting thought that while you may not be able to be the strongest person in the gym, you CAN be the person who has the best form! Be that person. Show them how it’s done

One thing I want to learn more about is the development of abdominal muscles. I keep hearing that squats and deadlifts are all one needs beyond fat loss in order to develop a strong, aesthetically-pleasing core. I don’t buy this for a second. I do not believe the isometric contraction of the core is enough to sufficiently build muscle. Until I see evidence that makes me think otherwise, I am going to assume that we build abdominal muscle in the same way we build other muscles—through concentric and eccentric contraction under heavy resistance.

Currently, where would you say your weakness lies? Where do you excel?
I have back problems (scoliosis and other spinal defects) and have been afraid of squats and deadlifts for as long as I can remember. Last year I finally grew a pair and saw a doctor. He said my spine was indeed curved, but not enough that I should be avoiding squats or deadlifts. He said that I could—and absolutely should—do them, as long as I progressed slowly and carefully. He said, “Really, anyone lifting heavy objects should be doing that. Your strategy will not actually be any different.” If you’ve been meaning to talk to your doctor about something fitness-related, I urge you to do it. You’ll probably get some good info, and I figure you’ll be giving your doctor a nice break from being sneezed on, removing warts, and digging things out of kids’ ears. My doctor was visibly excited to be talking about exercise and spent a lot of time with me.

At 160 lbs, my 245 lb. (1-rep max) bench press is above average (the one good thing that came out of overcompensating for an unhealthy and inaccurate body image). However, my squat and deadlift leave a lot to be desired. I started those lifts for the first time about 6 months ago. In that time I have progressed slowly but steadily. My deadlift has gone from 95 lbs to 205 lbs (5-rep max), and my squat has gone from 45 lbs to 215 lbs (5 reps x 5 sets). If I can get them each over 245 lbs, I’ll be pretty close to graduating from “upper body warrior” status

My biggest strength is my ability to burn fat. I mastered the diet (I admit I could be eating higher quality food, but from a net calorie / fat-burning perspective I have it nailed) and can lose fat pretty rapidly, as needed. I’ve started working on a “Guide to Cutting” with everything I’ve learned.

What motivates you?
It used to be just my imagination. Since joining Fitocracy, however, I have a lot of friends that motivate me. I still fantasize about being a Kung Fu master when I lift, though.

Are you using any supplements or special dietary changes to achieve your goals?
I take whey protein to help meet my protein goals (1g per lb. body weight). I also lean a little on meal replacement powders like MetRX shakes, but that’s just out of laziness . Dieting for fat loss is my specialty. I’m a hard-core calorie counter, having tracked every single thing that’s gone into my mouth for the past 4 years. I realize that level of tracking isn’t required for everyone, but a hyper-structured diet works best for me. I was able to get my body fat from 33% down to under 7% that way. I like the mathematical guarantee you get from net calorie tracking. I hear keto and paleo are great too, but I have not yet studied those topics.

If you could give advice to someone starting off, what would you tell them?
Be skeptical and be scientific. There’s too much dogma in fitness.

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
I can’t say I have anything that isn’t accessible to everyone else, but I would emphasize that being scientific about everything I do is a great strength. Patience is important as well. I like to take the time to “reboot” an exercise every now and then. I drop to a low weight, re-invent my form through visualization in a low-pressure setting, and work my way back up. I’ve broken through many plateaus this way.

What has the overall impact of Fitocracy been in your life?
Fitocracy has encouraged me to apply the structure I already had in my diet to my exercise. It’s been the missing link of sorts, and it’s helped me take weight training to the next level. I’ve also made a lot of friends. I wish I could take a road trip around the country and work out with everyone

One thing I want people to take away from my story is…
Don’t just “learn to be happy with what you have”. In my opinion, the “body acceptance” movement is poison. When I was overweight, I had these conflicting fantasies: 1) Get a ridiculously ripped, superhero-like body, and 2) Learn to be happy with what I have.

I started by trying the latter, but I just wasn’t happy. I wanted to look and feel better! Being satisfied with “normal” in a country where “kinda fat” is “normal” just felt like a cop-out, like I wasn’t addressing the root cause of my feeling. Pure “body acceptance” would be intellectual dishonesty. At the same time, however, it would be dishonest of me to suggest I could look like Brad Pitt in Troy, even if I worked my tail off. The only reasonable thing was to make every possible effort toward “getting ripped” and discover my potential. ONLY THEN, maybe, should I “accept” what I could do within my limits. But that was a long time ago, and I have a lot of experience under my belt now. And you know what? Fuck limits.

The one and only super_luminal is an incredible inspiration to...

Sun, 20 May 2012 13:41:51 -0400

The one and only super_luminal is an incredible inspiration to us all.

Her blog: givemevelocity.blogspot.com

Her Fitocracy profile: http://www.fitocracy.com/profile/super_luminal

Announcing Fitocracy Duels - Challenge Someone Now!

Tue, 15 May 2012 10:01:06 -0400

Fitocracy Duels Now Available! Go and Do Battle!

Arguing about whose turn it is to do the washing up?
He left the toilet seat up again?
Ben from accounts drank the last of the coffee and didn’t make a new batch?
Felicia keeps mocking your K/D ratio in Modern Warfare 3?
Been watching a few too many episodes of Game of Thrones?

Finally, Fitocracy Duels gives you a way to settle all of these important issues. As the good folks at HBO like to say, War is Coming!

(Pssst, if you don’t feel like reading, just go to Fitocracy.com right now to start engaging in battle!)

So, what are Duels and how do you use them to become even more awesome?

If you’ve already used Fitocracy, you’re probably familiar with Group Challenges. A group owner issues a challenge, say, for most points earned in a weekend, and everyone in that group then competes for their position on the podium. It keeps people motivated and lets them flex their competitive muscles (literally). Duels take the concept of challenges a step further, and this time it’s personal.

Borrowing liberally from the perennially popular concept of Player vs. Player games, a Fitocracy Hero can issue a Duel to any other user* to take place on a date of their choosing. If that user accepts, the duelists compete head to head until the bitter end. Remember, Kids… There Can Be Only One! (unless it’s a draw). There are ten duel-types including “Most Points Earned,” “Heaviest Bench Press” and “Most Distance Run.” Now, of course, a Duel wouldn’t be a Duel unless your blood thirsty prop-friendly friends are forced to pick sides and and root for a team.

Let’s Take a Closer Look

Challenging Someone: If you’re a Hero, you will now see a Duel Button on other Fitocrats’ profiles on the site. Have they insulted your family? Challenge them to a Duel!

Not Started: The brand new mini-dash (click on “See More” to expand it) contains a list of all the upcoming Duel events. Will you choose to (bravely) Run Away, or Fight?

In Progress: We let you know whether you’re winning or losing.

A Duel Page: You can see the Duel type, Win Rate for previous duels against the opponent, Fan Support, and Points. The faces directly beneath each duelist indicate the first people to join your team. They’re your super-friends. Underneath that, you’ll see tabs for Shout Outs, Activities and Duel Histories.

In the Feed: You’ll see a few variations of this. All are designed to keep you updated on the current lay of the land. Who has been challenged? Who won? Only time will tell.

It’s time to throw down the gauntlet and show Simon that he can’t keep stealing your protein cookies from the break room. Your good name, and your snacks, are yours to protect.

In the words of Shakespeare:

“I will bite my thumb at them;
which is a disgrace to them, if they bear it.”

- Sampson, Act 1. Scene I, Romeo and Juliet

Go forth and do battle!

*Duels is a site-only feature for now. Coming Soon to iOS.

**Only Heroes can issue a Duel. Any user, including non-Heroes, can accept them.

Fitocracy Exclusive Interview with "FitJerk"

Mon, 14 May 2012 22:14:00 -0400

He has over 16,000 followers on Fitocracy, and you know him endearingly as “FitJerk”. Fitocracy sits down with its most famous jerk to ask him a few questions pertaining to his e-book release.

(Spoiler Alert: This will be free to Fitocracy heroes).

So first off… why “FitJerk”? Do you find that tough love helps?

Because “Dr.Phil” was already taken as a trust-able, marketable and slightly “douchey” name in the fat loss game, so I thought to myself, what’s the next best thing… and that’s what I came up with!

… Not. I embraced the name, I didn’t invent it. I actually got the name from this lady who was the customer of my first really old book where I had no “handle” or “avatar”. She wasn’t taking action so I laid it to her straight. She called me a jerk, but a fit one. I mentioned it jokingly to a few people that were all in the online game at the time that I liked it. Obviously being straight edged, ass kissing crowd pleasers (god bless them), they said it couldn’t be done. No one would buy my shit, it’s too similar to the “rich jerk” who was selling questionable make money online products at the time, and so on and so forth.

… Oh, it couldn’t be done?

So fast forward to today; tons of clients, tons of hits to my site, 6000+ followers on twitter and most importantly, 16,000+ followers on Fitocracy. I’m here to stay, and I’m coming for your shitty excuses like a chubby SWAT team that had their cake stolen. Best start lifting something heavy!

Ok, let’s cut to the chase. Tell us about your book. What’s the difference between this and what you’ve written before along with what’s already available on the market today?

What… Ok, so much for keeping it “Top Secret”! Guess I shall cut to the chase as well. There is no shortage of fitness books out there. I get it, since I’ve read them all. The problem with fitness books is I’ve never had the “pleasure” of reading one like I did a good fiction book. They all read like a bunch of boring ass high school textbooks. Now I’m sorry, but last time I checked making learning fun = higher retention rate. Why else do you teach children the “A,B,C,D… EFG” song? Because it’s a good piece of musical bliss?

No.

It’s because even when you’re a grown ass man (or woman), that shit stays stuck in your head; and will probably never ever leave. Obviously, I’ve made sure that this is going to be the most potent fat loss book you can buy: it covers all the most efficient fat loss methods in great detail and then helps you piece the puzzle together so you can achieve rapid results and maintain them for the long term.

But beyond that, it’s also one that you’ll enjoy reading. From first page to the last, I’ve made sure to vividly illustrate every fact so that it stays stuck in your mind. It’s how I wished information was presented to me, so if you’re the type of person that not only wants to learn some shit, but also have fun while doing so, Flawless Fitness 2 is for you.

What type of person who benefit best from reading your book?

A person who is either a beginner and knows nothing about how to achieve fat loss, to the intermediate that is in good shape, but wants to achieve those sexy single digit fat loss levels… that’s the general answer. But also one that is bored as f*** from life, has no drive to do anything, is sitting around and hoping that somehow, life will change.

It’s quite the reality check. It will reach down into your soul and slap the weak sauce outta you. I always say that I position myself as a fitness motivator instead of a trainer. Getting asses into the gym is the top priority, providing quality information is the second because even the shittiest workout is better than no workout at all.

… and if you’re already a motivated person than it’ll fire you up even more. It’s like taking JACK3D right before a workout you’re already pumped for.

How did you get so popular on Fitocracy so fast?

Well first, I must credit my mighty fine foresight; I was all up on your asses when the beta was chugging along, you guys were running on a shared server, and the site looked like the bastard child of (content was bleeped out here, but I can assure you it was hilariously dirty).

I was literally telling every fitness pro to get on this, but for some unknown reason, they didn’t believe me and were all gung-ho about accumulating Twitter and Facebook fans in the most puke inducing ways imaginable. I still remember the mental turning point for me - I had just shot past 6000 Twitter followers and made the switch to focus all my efforts on Fitocracy.

Then came the day where my Fitocracy follower profile surpassed my Twitter account, and I knew I had something. It also helps that the Fitocracy community is made of stern stuff and most importantly, can handle a joke. I’ll display my shenanigans on Twitter or Facebook and some gentle pie holes will get all offended and cry. Not on here. This crowd knows what the fuck is up, and I like it.

… and finally, when you guys opened up to the public and released the iPhone app (WHERE THE IS MY DROID APP DAMNIT), things really surged. And no, its not gotten to my head; quite the opposite in fact. Lift things, already.

Favorite fitness personality?

I like the old school Alan Aragon. His laugh out loud posts on forums and other outlets, where he trolls the shit outta people, are quite the read. He needs to troll more often, because I miss it. But it seems as though Matt Perryman is taking over the torch on that one. If there were a troll crown, I’d send it to him. If you have a troll crown, or can make one, send it to him from me.

Who inspired the content of your book? Anyone whose methodologies, philosophies, whatever made their way into the book?

Well first things first, I wanted to write something that jives with my beliefs as per present day. I used to follow the bro advice a long time ago; shit I think we all did. Then I wanted to go all motivational based - where the details didn’t matter, only the fact that you did work mattered. Today, I’m more about a fine balance: evidence based, motivational based and some “out there” advice that I don’t mind giving out, even though it lacks the peer reviewed backing.

A good example of this was the meat/nut breakfast I heard about from Poliquin. Instead of jumping into pointlessly retarded debates online, I tried it and it blew me away. It spat on the face of the whole LOLNOBREAKFAST scene of IF. I didn’t publicly talk much about it, but told my clients to try it behind closed doors and the feedback was solid. So what I do is lay out the cards on the table; and allow you to choose. Want to skip breakfast and fast? Be my guest; I’ll show you the most efficient way. LOVE to eat frequently? Fan-f***ing-tastic, there is a way to achieve what you want with that method as well.

I think it was Bret Contreras who had a solid post on what it means to be evidence based in today’s world - people should check it out.

As for who my influences are… oh boy. Here we go: Eugene Sandow, Bob Peoples, Arnold, Bruce Lee, Kirk Karowski, Ed Coah, Charles Poliquin, Lyle McDonald, Dr.Bojan Kostevski, Matt Perryman, Alan Aragon, Brad Pilon, The Westide Crew, Eric Cressey, Dan John, Paul Chek, Stan Efferding… and now my mind draws a blank. There’s more but that covers the jist of it. Quite the wide range of individuals, I’m sure you’ll agree.

What is the one thing that most people are doing wrong when it comes to their fitness?

They’re wasting their time with atrocious exercise selection. I see toolbags on Fitocracy always bitching about how their 30 minute run isn’t worth as many points as my heavy ass deadlifts. Maybe that should tell you something…

Anything else that you want to add?

Yeah, keep an eye on my feed - free book sections, launch date announcement and a special fuzzy deal for fellow Fitocrats are coming. Like, real soon.

And don’t be afraid to approach my ass. I respond to pretty much everyone and don’t live on some high horse; I’m a jerk, not an asshole.

FJ out!

Thanks, Fitjerk for telling it straight up. Stay tuned for more details about his book, which will be free for Heroes! And if you haven’t given him a follow yet, do it now.

Fitocracy Member Spotlight: Laevena

Mon, 14 May 2012 10:49:16 -0400

This week’s nomination is a mommy, athlete, and martial artist—Laevena! If you’d like to nominate someone for the Weekly Member Spotlight, contact users lexyloowho or xJenYxvx. Of course, you can always send an email to fitocracymemberspotlight@gmail.com!

Username and level
Laevena (Lay-vay-nuh), formerly La la laevena, Level 19

How did you get started in fitness and training? Do you have any pics to share ?
Highest weight 2008

Lowest weight July 2011

Current weight

Motivation!

I don’t remember a moment growing up that I wasn’t moving. Until about 9th grade I grew up very poor in backwoods NY, so the only thing to do was run around in the woods and ride our bikes. I would ride ten miles round trip through the mountains and woods to just go to the local deli for 59 cent candies. I used to race mountain bikes when I was 13-16. I was the youngest and only female to be invited to the local amateur racing group. During this time I also did cross country track and soccer. I started seriously weight training when I was accepted onto the volleyball team at my community college when I was 17-18. After that I joined the army, went through basic and AIT, then deployed. I suffered a back injury that put me out on medical, and then stopped working out entirely in 2005. In 2008, after I had my second son, I was horrified by what I looked like and started dieting.

I didn’t really start trying to work out again until Dec 2009/Jan 2010, and progress was slow. I would run a quarter mile, and feel like I was dying, so I’d set distances for myself. Day 1 I set a mile. So I’d run a quarter mile, then walk the rest of the way. The next day I’d run a quarter mile, walk a half mile, run an eighth mile, and so on. By March 2010 I’d worked up to 6-11 mile circuits. Then, life happened. I’ve had a rough few years. I had to quit a job I loved as an emergency dispatcher, I’ve lost six family members in five years to disease, cancer, suicide, and pain medication addiction, and struggled with my own demons. My weight has been a struggle, battling between 140 and 154, which doesn’t seem like much at first, but I’ll go a month at 140, by the end of the next month it’ll be 154 again, and so on. Right now I’ve been maintaining 148, and it’s been a very happy medium between the two. And I can have cupcakes.

How did you find Fitocracy? How has it changed your work outs?
I found the site through nycfitbunny. It definitely makes me wonder how many points my workouts are worth, haha. Other than the points it’s kind of forced me to recognize what I really like and don’t like fitness-wise. I used to say that I enjoyed all exercise. Now I enjoy all exercise except squats and burpees.

Do you have any long term goals or direction you plan to take your training?
I have a few things on my bucket list, the best part is they work kind of together:

Excel at Krav Maga. I love the sport, and I do well at it, so I’d like to pursue it further.
Get back in the woods. I live near the amazing Sequoia National Forest, which holds Mt. Whitney, the tallest peak in the continental United States. I want to climb that peak, and ride the trails through the forest, and take stupid photos on Moro Rock, and hike/trail run until my legs fall off, or it starts snowing. It seems wasteful to live in this valley and not take advantage of the beauty and trials those mountains have to offer.
As cliche as it sounds, I want to run a marathon. This has always seemed like some far off elusive goal for the super elite, but it’s a goal worth attaining.
100 pushups. Cause why not.

What are things you’ve learned through trial and error?

Don’t eat Taco Bell before a long run, unless you would like to taste it twice.
The sharp pain in your foot IS worth going to a doctor for… go.
Just because you’ve failed one run/workout/ride does not define you as a failure, it means you had a bad run/workout/ride.
Use the resources available to you, whether it be other athletes you know, trustworthy blogs online, Fitocracy buddies

What areas do you hope to learn more about?
Lifting. I haven’t been in a gym in 7 years. I’d be lost. What are these heavy circle things? What does this bar do? I lift with my back, right? I’d be lost.

Currently, where would you say your weakness lies? Where do you excel?
I feel weak everywhere, I’m not sure how to answer this. I feel like I can drastically improve everything.

I definitely excel in sheer determination. I’m good at the whole “You are NOT tired, this is NOT hard, you are NOT that sore/sick/down, now STFU and run two more miles.”

What motivates you?
I pull my motivation from a lot of different areas, most are people. One is my kids. When I was sixteen, my mom took me scuba diving off the coast of Key West and I had to struggle to keep up with her. I want my kids to see me as that badass when I’m older. Also, they’re learning how to play soccer, to run, to ride bikes, do yoga, karate, now krav, I want to be there and do it with them.

My godfather is 50 this year, and can whoop my ass at biking. He rides 60-70 miles a day through hilly terrain, then goes to work, where he runs a bike shop and teaches people how to ride. I would like to be this badass when I’m older also.

I’m mostly motivated by just everyday people, and what they can accomplish when they push themselves. The body is amazing in what it can overcome and I really think strength of the mind trumps any kind of genetic disposition. I’ve got an arsenal of motivational quotes and thought processes that I store in my mind so when I’m feeling down I can pick myself up. My favorite is Steve Prefontaine- “The best pace is a suicide pace and today is a good day to die.” I use that one when everything hurts, everything burns and I feel like I’m dying.

Are you using any supplements or special dietary changes to achieve your goals?
I put gold standard whey protein in my recovery protein shake after long workouts, and I like Gu chomps for when I need a boost of energy, usually about an hour and a half into the workout.

If you could give advice to someone starting off, what would you tell them?
Think about how much starting sucks, and use it as your motivation to never give up.

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
Bodybuilder genetics. Poppa was a bodybuilder, and I definitely have that mesomorph build which gives me pretty ridiculous power for my size. My krav instructors fear me and keep putting me with big dudes for sparring. Also, like I mentioned earlier, sheer determination. I’m too stubborn to give up.

What has the overall impact of Fitocracy been in your life?
I like the companionship. I hate posting workouts to Facebook and getting “oh well you can’t complain about your 12 minute mile pace when I can’t even run a mile, I’m watching desperate housewives and eating a bucket of cheesy puffs now.”

One thing I want people to take away from my story is…
It’s better to have gone too far and have to drag yourself back to your door step, then not have gone far enough and live with the massive disappointment that you could have pushed harder.

Fitocracy for iPhone and iPod Touch 1.03 is now on the App Store!

Wed, 09 May 2012 13:35:44 -0400

Fitocracy for iPhone and iPod Touch 1.03 is now on the App Store!

Rejoice! The issues that were affecting iOS 4 users and logging in via RunKeeper with the previous update have been fixed! If you haven’t done so already, go grab the latest version right here!

As a quick reminder, here’s what we added recently:

Tips: We’ve addeda visual guide on how to log your workouts on the Track tab.
Get to know the neighbors: You can view the Feed with the new Everyone filter, in case you want to start getting friendly with some new people.
Bring the party: Invite your friends through Facebook and Twitter.
Add friends: See which of your friends are already on Fitocracy and start following them instantly.

Go forth and level up your fitness!

DOWNLOAD NOW

- The Fitocracy Team

P.S. Thank you for your patience as we fixed these issues.

Fitocracy Member Spotlight: Jorah

Mon, 07 May 2012 13:50:30 -0400

You know him, I know him. You love him, we love him. This week we’re featuring one of Fitocracy’s masters at bodyweight, Jorah. If you would like to nominate someone for a Weekly Member Spotlight, simply contact users lexyloowho and xJenxvx or email fitocracymemberspotlight@gmail.com.

Username and level
My username is Jorah, and I’m at level 26. I joined Fitocracy at the end of August 2011.

How did you get started in fitness and training?
I’ve never been very physically active. I was the classic high school nerd, with my face always in a science fiction book. My school was very heavily jock focused, so I didn’t fit in well. As an adult, I did factory and construction work when I was in my 20s, so I stayed in some sort of good condition then, but after I started working in an office, my fitness level dropped like a rock. In the last decade I’ve tried to be active a few times, mostly taking my doctor’s advice and doing some walking and jogging, but I found both of those activities to be time intensive and uninteresting. My knees aren’t great, so running is also harder than it could be. I always gave up after a few weeks. During the summer of 2011 I started realizing just how out of shape I was, and then one day I saw people posting references on Twitter about their participation in the 100 Push-up Challenge. I thought it was a pretty bold idea, being able to do 100 push-ups, so I started the program. I added the Squat Challenge a little later. I didn’t realize that this would be a turning point.

Do you have any pics to share?

Even more!

How did you find Fitocracy? How has it changed your work outs?
One day I mentioned the 100 Push-Up Challenge on Google Plus, and someone sent me an invitation to Fitocracy. I was leery because I figured it would be full of tough jocks and I’d be laughed off the site. After all, I was in wretched shape after so many years of essentially no physical activity. Instead, I found myself having fun and I added many new exercises to my workouts. For the first time in my life, I was starting to get into shape and I was not bored.

In October, I finally broke down and ordered a copy of Mark Lauren’s book You Are Your Own Gym, after much urging by others on Fitocracy. I started the program in early November, and I really started making progress after that. In March, again at the urging of other Fitocrats, I started a very tentative experiment with intermittent fasting, eating two meals a day. Between the enthusiasm I get from being part of Fitocracy, the training structure I get from YAYOG, and the meal planning of IF, it’s clear that my life is becoming very different from what it was last summer.

Do you have any long term goals or direction you plan to take your training?
The term “functional fitness” sums up a lot of my goals. Balance, agility, flexibility, range of motion, and full-body strength.

I’ll be 52 later this spring, and I can see older friends already challenged by weight- and age-related problems such as having trouble getting around and doing simple tasks. I know that my balance was getting worse and I was having trouble moving furniture or even just getting out of bed. My body ached all of the time. I looked terrible. If you’ve ever seen the TV show Breaking Bad, you may remember what the character Walter White looked like at the beginning of the first season. I looked a lot like that.

Since becoming more fit, I have seen most of these problems lessen or even go away completely. I want to keep up on this, so that when I’m 70, 80, or even 90, I’m able to move and participate in life as fully as possible. In the near term, I’d like to learn some basic gymnastic skills including some bar and ring exercises, and continue to advance with the You Are Your Own Gym program.

What are things you’ve learned through trial and error? What areas do you hope to learn more about?
Probably the single most valuable thing I’ve learned through trial and error is about rest days. I thought there would be some sort of prescribed amount of rest I should take each week, but every time I’ve decided to take, say, three days off per week, or two days, or whatever amount, I’ve found myself itching to get active again. On the other side, though, I’ve discovered that if I don’t take any days off, my endurance drops off and I start making mistakes. Now I don’t worry about a schedule and I just take a day or two off whenever I feel tired.

As for what I’d like to learn… I’m currently trying to figure out ways to take more control over my diet. I’ve always loved to eat, and never learned any moderation. Getting control over my food intake has been a real shift for me. I’m currently reading about short-duration fasting, and I’m considering fasting on my rest days. I’ve read some really eye-opening things about fasting, but I’m always concerned about falling into the trap of believing something just because it’s been described persuasively in an article or blog. I’ll want to test some ideas and do a lot more reading.

Currently, where would you say your weakness lies? Where do you excel?
I can sometimes have a hard time maintaining focus. I chase off after new ideas and have to remind myself to stick with my plan. I bought kettlebells, for instance, even though I had no real idea what to do with them.

The flip side of that weakness is probably where I excel; I’m not afraid to try new things. If handstand push-ups seem like fun thing to do, I’ll set out to learn them. I also seem to be developing a knack for encouraging others to try new things. At least, people on Fitocracy report trying new things based on my workouts.

What motivates you?
I don’t want to spend my last years the way my parents did. They both lived long lives, but they suffered from serious physical ailments, and if I can do ‘preventive rehabilitation’ to avoid some of those ailments, I will. Watching my mom decline and go through invasive treatments for her blocked arteries… that was no fun, and something I would like very much to avoid.

Are you using any supplements or special dietary changes to achieve your goals?
I’ve never been a fan of supplements, but I decided to use some protein supplements during the first month or two of my intermittent fasting experiment. I do a morning workout during my fast period, and drink a BCAA mix at that time, and I’m drinking a whey concentrate during my feeding window and a casein mix before bed on workout days. I’m not sure if I’ll continue taking these after my current supply runs out, though I do feel less hungry on days I drink the BCAA mix. Switching from 5-meals-a-day to two meals has been a big change.

If you could give advice to someone starting off, what would you tell them?
Don’t believe everything you hear. Read, learn, and test things for yourself. Something may work for your friend that won’t work for you. If someone says “this exercise is the only way to get stronger,” think about how many generations of humans lived in the world before that exercise was invented. If you’re systematically exerting your muscles to new levels, you’re going to get stronger. There may be safer, quicker, or more efficient methods, but I doubt that there is one magic exercise that works for everyone.

Also… take your workout seriously, but don’t take yourself too seriously. We’re working out, not saving the world. If you can have fun while you’re getting into shape, do it!

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
I can be very stubborn. I’ve ground my way through some efforts that might have stopped me otherwise. I’ve also found that I’m getting such delight from finding out what my body is capable of, I feel like a child unwrapping new birthday presents every week.

What has the overall impact of Fitocracy been in your life?
I feel full of energy. I am more hopeful about the future and I think that, whatever happens in my life, I don’t need to passively accept it. I believe that I’ll be much more effective at whatever challenges I’ll face, not only because I’m in better shape physically, but because I have learned better how to persevere.

One thing I want people to take away from my story is…
This stuff… learning to get into shape… it’s worth the effort. Not only that, it doesn’t have to be a chore. I’m having a blast!

Important note about Fitocracy for iPhone v1.02

Sat, 05 May 2012 12:41:00 -0400

Important!

Dear beloved Fitocrats,

We’re updating you to address a couple of very important concerns. As you may have possibly noticed, the Fitocracy iOS app is experiencing three issues with the latest update:

1. For some users, the app completely crashes when trying to open it. We are narrowing down the root cause and believe it has to do with a bug that causes iOS 4.X to crash. This issue does not appear to be affecting iOS 5. If you are running iOS 5 and the app crashes for you upon opening, please let us know!
2. Some users are having trouble finding exercises in their database to track (search results come up empty).
3. The app crashes when trying to sign in/sign up via RunKeeper.

Here is how we are resolving the issues as well as important information for you to know:

1. If you are on iOS 4, please do not update the app from v1.01 to v1.02. We are very close to identifying the bug causing this error and are patching it soon.
2. If you cannot find exercises to track, the issue should be resolved by doing the following:

Shut down the app completely by double tapping the iPhone Home button, finding the Fitocracy icon, holding your finger on it until a red close icon appears, and then tap the red close icon.
Re open the app
If the above steps do not work, then uninstalling and then reinstalling the app should resolve any issue

3. We have already identified the RunKeeper crash bug and the fix is ready to go in our next app version.

We are truly sorry for the trouble that this app update has caused some people. Rest assured that we are working around the clock to fix the issues and are submitting a patched version to Apple as soon as possible. Thank you so much for your patience as these issues are resolved! We <3 you dearly.

- The Fitocracy Team

SOON

Thu, 03 May 2012 15:47:41 -0400

SOON

Fitocracy for iOS, now with more friends!

Thu, 03 May 2012 09:40:00 -0400

Important note: we’ve heard some reports of the app crashing/not finding exercises after the update. If you experience this, uninstalling and reinstalling the app should resolve the issue.

The newest version of the Fitocracy iOS app is now available and you can grab it right here!

Here’s what’s been updated:

Tips: We’ve added a visual guide on how to log your workouts on the Track tab in case you ever have trouble during a step!
Get to know the neighbors: You can view the Feed with the new Everyone filter, in case you want to start getting friendly with some new people.
Bring the party: Invite your friends through Facebook and Twitter.
Add friends: See which of your friends are already on Fitocracy and start following them instantly.

Check out the screenshots below to see how everything works:

Tips
Tap the Tips icon to bring up the new workout logging guide.

Add Friends
Tap the new “Add Friends” button in the upper left corner of your Profile (the You tab) to start finding which of your friends are on Fitocracy.

If you’ve connected your Facebook or Twitter accounts, you can quickly start following any of your friends who are also on Fitocracy.

You can now also find users by their usernames by using the search field at the top!

Invite Friends
Tap the Invite button at the top to get your friends from Facebook and Twitter to aid you on your epic quest to level up your fitness.

Get the updated app right here!

Go forth and level up your fitness, with more friends!

- The Fitocracy Team

Fitocracy Member Spotlight: The_Doctor

Mon, 30 Apr 2012 09:13:00 -0400

This week’s Weekly Member Spotlight features The_Doctor, an incredible Canadian lady lifter with some serious numbers to back her up. As always, if you’d like to nominate someone for a Member Spotlight, contact users lexyloowho or xJenYxvx or send an email to fitocracymemberspotlight@gmail.com.

Username and level
The_Doctor, level 26

How did you get started in fitness and training?
I used to be really fat. My heaviest weight was around 230 to 250 pounds during my late teens, and I had a lot of emotional problems that were associated with my weight, probably more than I realized at the time. I was never really overweight until my mid-teens, but I never had a good self-image and I never believed that I was attractive or that anyone would have any reason to find me attractive.

I thinned down a bit around age 20, and I guess it was about that age that I actually took the initiative to lose weight. I started a fitness log on an Internet forum and used Starting Strength and C25K to help me lose all the extra weight. I finished “losing” at about 128 pounds, but by that time I was underweight for my height and didn’t have good body composition, and I still didn’t have the self-image or sense of direction that I wanted. So I continued and completed both Starting Strength and C25k with the goal of improving my body composition. I moved on to Bill Starr’s Madcow program for intermediate weight lifters and increased my strength by a lot, I also put on about an extra ten pounds of muscle and reached a weight that’s more reasonable for my height and frame.

Two years ago at about 230lb

Aaaand now!

How did you find the site? How has it changed your work outs?
I found Fitocracy through the Internet forum that I used initially to do my fitness logging. A lot of people were talking about it and moving over to Fitocracy because of the tracking system, and probably because it allows for a greater sense of community. Fitocracy has increased the consistency of my work-outs hugely. I’ve never been the type to miss a work-out, but Fitocracy’s tracking and points system is extremely encouraging to complete the full work-out every time, especially since you can look back and see what you did last week, or the week before.

Do you have any long term goals or direction you plan to take your training?
My long-term goal is to stay active and dynamic. I recently got access to one of the best equipped Olympic training gyms in Canada, and I am currently training with a coach there. I have always done the standard lifts, bench, squats, deadlift, et cetera, but I’m excited to do the snatch and the clean and jerk. I’m learning a lot already.

What are things you’ve learned through trial and error? What areas do you hope to learn more about?
The most important thing I’ve learned through trial and error is that you can’t cheat. You should learn to do things correctly the first time or you’re setting yourself up to waste your time or hurt yourself. This goes for lifting form and techniques, and for nutrition and diet as well. You can’t starve yourself to your ideal and you shouldn’t try.

As for what I’d like to learn more about, I just started Olympic lifting so I’m looking forward to learning a lot there. It is a totally different world than powerlifting and I’m already learning weaknesses and working to improve.

Currently, where would you say your weakness lies? Where do you excel?
I would say that self-image has been a weakness for me, but at the same time it’s also a strength because I am continually working to improve. I excel in determination and consistency. I don’t like to miss workouts and I work hard while I am there.

What motivates you?
Other female weightlifters and athletes are a big inspiration for me. I like to see that there are women of all sizes challenging the ideas of people who have preconceived notions of what defines feminine integrity and value. I think it’s great that there are women on Fitocracy who weigh 200 pounds and lift huge weights, and there are also women who weigh 118 pounds and lift huge weights.

Are you using any supplements or special dietary changes to achieve your goals?
I had to change my diet completely to reach my weight goals. I stopped eating junk food and most if not all processed foods. I don’t count my calories but I do try to reach a goal of about 100-140 grams of protein a day, which I get through eating a lot of meat, eggs, dairy, and protein powder. I cook all of my own food at home unless I’m really stuck in class all day and have to grab something if I haven’t had time to pack a lunch. Other than protein, I don’t take any dietary supplements.

If you could give advice to someone starting off, what would you tell them?
Be consistent, don’t miss workouts. Follow a beginners program and make sure that you know exactly what your goals are, otherwise you will never feel you have achieved anything.

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
I think I will have to reiterate one of my other answers and say my determination. I really have no problem bouncing back. I have experienced a lot and I am well acquainted with failure, so I don’t let anything keep me down.

What has the overall impact of Fitocracy been in your life?
Fitocracy has had a very positive impact on my life. I’ve always loved video games and the game element of Fitocracy is an extra kick to keep me motivated when I might not otherwise feel up to doing my best. The organization of the tracking system is probably my favourite part of the site, the achievements are also great and helped me reach a lot of personal records.

One thing I want people to take away from my story is…
You should never stop trying. You should always be working towards a new goal, whether the goal is to improve your body composition, lift a new weight, learn a new technique, try a new program, whatever.

Sticking points are there to help you excel and you have the rest of your life to work past them.

Our beloved Jared on We Are NY Tech!

Wed, 25 Apr 2012 16:10:36 -0400

Our very own Jared Cocken featured on the “We Are NY Tech” blog!

http://wearenytech.com/299-jared-cocken-chief-product-officer-at-fitocracy

Fitocracy Member Spotlight: trez65

Mon, 23 Apr 2012 12:46:00 -0400

This week, we’re profiling a teacher who made a tremendous change in his body and lifestyle. He’s inspired others so much, one of his students sent us this nomination. If you’d like to nominate someone for the Weekly Member Spotlight, contact users lexyloowho or xJenYxvx. Of course, you can always send an email to fitocracymemberspotlight@gmail.com!

Username and level
Trez65 Level 28

How did you get started in fitness and training Do you have any pics to share?:

I got started January 2011. I weighed almost 300 pounds, but had been thinking about getting healthier for a while so I could be more active with my kids. One day I woke up and just decided “Today is the day”. I did some DVD workouts to start, then started running in June. By the time I went back to work teaching in September I had lost about 120 pounds!

How did you find the site? How has it changed your work outs?
I was reading an article online about new fitness websites and the section about Fitocracy sounded really interesting. I requested an invite, and got an email in January with my invitation. It is awesome to be part of a community of like-minded people. Also, the desire to “level up” really turns it into a game and makes it a lot more fun. I always loved playing RPGs like Final Fantasy, and the concept of me as a character is awesome!

Do you have any long term goals or direction you plan to take your training?
Personally, I’d like to run an official half-marathon this summer. I’ve done the distance a couple of times during my long run with a friend, but I’d like it to be “for real” so I can get the sticker for my car. But, it’s more important to me as a parent, teacher and coach to be a positive force for others. I hope that what I did can inspire others to get more healthy, and I make sure my friends, family and students know that I’m always willing to talk fitness.

What are things you’ve learned through trial and error? What areas do you hope to learn more about?
Figuring out how to run has been a process for me. Until I started running last year, I had always played and coached sports based on short, fast movements. When I started running distance, I had no idea how to pace myself at all. Once I figured that out, I tried to add mileage too fast and ended up hurting myself. I still probably push it too much, but I try and do a better job listening to my body. Now that I’m actually in shape in 2012, I really want to learn more about training to be a runner and improve my times.

Currently, where would you say your weakness lies? Where do you excel?
My biggest weakness is incorporating variety into my workouts, especially strength training. Fitocracy has been awesome for fixing that. I’ve incorporated a lot of new exercises that I learned just because they were part of a quest. My biggest strength is probably consistency. I rarely miss workouts, and when I do, I make it up ASAP.

What motivates you?
I want to be healthy enough to enjoy being with my kids while they are young and I want to live long enough to harass and embarrass them when I get old.

Are you using any supplements or special dietary changes to achieve your goals?
I tracked calories religiously while I was losing weight and throughout the first few months of maintenance. Now I still weigh and measure myself regularly, and only track calories if I notice a problem trend. The only supplements I’ve ever taken are fish oil and multivitamins.

If you could give advice to someone starting off, what would you tell them?
Keep at it. Ask for advice. Know that you are not alone. There are going to be days where you hurt so bad, or are so tired you want to/will cry. Keep going. It gets better! Fitocracy makes it awesome because on those rough days you can talk to other people about it!

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
I keep a picture of myself at my biggest, unhealthiest point. On those days where I don’t feel like doing anything, or feel like cutting back, I pull that picture out. That’s all it takes.

What has the overall impact of Fitocracy been in your life?
It has been great to be part of a fitness community. That’s really what this is. I have met people all over the US and the world that I can talk to, receive encouragement from, and share knowledge and experiences with. That’s an awesome resource to have! I’ve used other social networks, I’ve used other fitness websites, but putting the two experiences together is a great way to learn new things and continuously find new sources of motivation.

One thing I want people to take away from my story is…
You CAN do it! I was nearly 300 pounds, smoked a pack and a half of cigarettes a day, who would get winded just going up a flight of stairs in my house and was ALWAYS tired. A year later I’m 165 pounds, able to run 10 miles or more at a time, in the best shape of my life at age 33. There are lots of others like me out there. We did it, you can too!

Join us

Fri, 20 Apr 2012 23:45:02 -0400

If you’re a talented web developer and are interested in joining us, let’s talk. The only requirements are intelligence and hustle ;)

Let’s change the world together.

The Brawny Brownie

Fri, 20 Apr 2012 09:04:21 -0400

epicureanbodybuilder:

“I’m so rumbly in my tumbly, time for something sweet to eat!”- Winnie the Pooh

Read More

Hungry today? Consider these for your fix :)

The long awaited PvP mode arrives soon ;)

Thu, 19 Apr 2012 23:15:08 -0400

The long awaited PvP mode arrives soon ;)

I don’t always lift heavy…

Thu, 19 Apr 2012 09:13:01 -0400

I don’t always lift heavy…

Fitocracy Member Spotlight: knifehands

Mon, 16 Apr 2012 10:21:02 -0400

This week’s Member Spotlight features knifehands, a Fitocracy legend, a former male model, and an aspiring Marine. If you have someone you’d like to nominate for a member spotlight, please contact users lexyloowho or xJenYxvx or email fitocracymemberspotlight@gmail.com.

[Note from Brian]: knifehands holds a really special place in our hearts. He has been one of our most passionate supporters since the very beginning and has volunteered a huge amount of his time helping to manage the Fitocracy community as well as add new exercises & quests to our database. We’ve hung out with him in person a few times in the past and we consider him a brother, a friend, and honorary team member. Thank you for everything you do and keep being awesome, Alex.

knifehands
Level 39

How did you get started in fitness and training? Do you have any pics to share?:
Football 2004-05 at 250 lbs.

Current 185

Modelling in 2010 at lowest weight of 175

I’ve been involved with some sort of martial art or sport since I was young. I was also the fat kid so I ended up always getting picked last during recess. I never accomplished anything stellar with martial arts either, since I was too chubby and slow. I hit my peak weight of 250lbs playing high school football, which is also when I sustained all of my major injuries. I had a severe lower back pull, needed ACL reconstructive surgery, crushed my ankle, sprained both wrists 5000 times, almost dislocated both shoulders, and all sorts of other fun stuff.

By the time college rolled around I made a concentrated effort to lose 50lbs my first year of school, and floated around 190-200lbs the remaining years. I did mostly HIIT and curlbro workouts during this time, which explains why my bench is so disproportionate.
I cut down to 180lbs to attend Officer Candidate School for the Marines and now I’m back around 185-190lbs. I’ve only been properly lifting for the past few months so I have much room to grow in my training. Ultimately aiming to drop back down to 180lbs to be in prime shape for my military reprisal.

How did you find the site? How has it changed your work outs?
I found Fitocracy early 2011 via Fittit. I’ve picked up proper workout programming, fixed a ton of technique issues, and learned new movements all from interacting with the community. I’m definitely much stronger because of the knowledge I’ve gained from Fitocracy.

Do you have any long term goals or direction you plan to take your training?
I’m currently working to qualify for a Tier 2/3 military training program. I need to develop triathlete level running and swimming endurance, gymnast style upper body strength, and rugby style lower body strength.

What are things you’ve learned through trial and error? What areas do you hope to learn more about?
We’re NOT all special snowflakes, but at the same time there will be exercises that work well for you and some that don’t. Listening and understanding your body will help you train smarter and more efficiently. Don’t restrict yourself because a book told you to, sometimes it’s best to think for yourself.
I’d love to learn more about advanced level training and the psychology behind it. Training the mind is just as important if not more important than training the body.

Currently, where would you say your weakness lies? Where do you excel?
My biggest weakness lies within my cardiovascular endurance and strength. I hate cardio with the deepest depths of my soul, so it’s a psychological thing that I’m actively working on overcoming.

My strengths? I don’t have any notable lifting numbers, but I think I have pretty strong testicular fortitude. I can stay underwater in subfreezing temperatures for a decent amount of time and if you strap a 100lb pack to me I can hike until the world ends.

What motivates you?
I used to just not want to be fat anymore, so that was enough motivation. Nowadays my main motivators are my friends serving now, those who have served in the past, and those who I’ve lost serving. I’ve been given an incredible amount of support and positivity through my Fitocracy friends. They push me out the door when I don’t feel like running.

Are you using any supplements or special dietary changes to achieve your goals?
I supplement primarily with whey, some vitamins/minerals, and fish oil. On occasion I’ll use caffeine to wake me up.
I followed IF (Intermittent Fasting) for several months with great success. During this time I learned to eat properly and dropped some body fat as well. Now I just eat according to my training schedule and whatever fits my macronutrients for the day.

If you could give advice to someone starting off, what would you tell them?
Be clear on your training and health goals, then set short term as well as long term objectives. It is psychologically helpful to achieve frequent short term goals and build momentum.

Start off slow, be consistent, and remember that any sort of change will take time to produce an effect.

What’s your ‘secret weapon’, the thing that pushes you or you feel gives you an edge?
I always make sure my hair is done in the morning. It is the source of my power.

What has the overall impact of Fitocracy been in your life?
I love Fitocracy 5ever. I wouldn’t have approached Dick to help out if I didn’t truly believe in the life changing benefits Fitocracy has given other people and myself. Fitocracy has pushed me to become physically stronger and linked me up with some pretty cool people.

One thing I want people to take away from my story is…
Pls be safe.

Introducing Fitocracy for iPhone and a major site update!

Fri, 30 Mar 2012 12:16:33 -0400

The team is incredibly excited to announce that Fitocracy is now officially available for the iPhone and iPod Touch. And to complement the launch, the site has now got a brand new look.

Fitocracy for iPhone and iPod Touch
We took everything you love about Fitocracy and made it even better on the iPhone:

Beautiful and easy profile navigation: See your information like never before. Tap and swipe each tile to reveal all the best stuff like your achievements or quests to beat.

Blazing fast feed: The feed shows you everything your friends are doing. It only takes a couple of taps to start commenting and giving props

Intuitive workout tracking: Add exercises quicker than you’ve ever seen. Then, log everything without ever having to leave the screen.

It’s free on the App Store and you can download it right here!

And for our beloved Android users, don’t worry, we’re working on that next!

Pro tips for the app

Tapping the date at the top of the Track screen brings up the calendar (we’ll be adding your previous workouts in there in a future build!)
When you’re adding an exercise, swiping it to the right, rather than tapping. It adds it to your workout without bringing up the description. Swipe it to the left to remove it.
When you’re entering information for a given exercise, you can tap the green number on the left to return to your workout list, or, you can tap one of the other numbers to jump to that instead.

A Fresh New Look
We’ve been cooking up a few changes for the website to match the look and feel of the app. The next time you visit Fitocracy, you should notice a new version of Fitocracy that places a more visual focus on the people you follow and their activity. We’ve also made it easier to browse your achievements, quests, as well as a quick look at how many points you are away from leveling up. Come back to the site to see all the changes.

What’s Next
The new app and site have set the stage for Fitocracy’s next act. The long-awaited Player vs. Player feature will be coming out in April (Heroes will get to play with it first). Android development will begin soon. And let’s not forget about a refined quest system and attributes. These are some of the things we’re working on that we can’t wait to show you :)

So what are you waiting for? If you’re an iPhone/iPod owner, go download the app. Either way, check out the new site!

It’s time to go forth and level up your fitness!

- The Fitocracy Team

Is Eating Red Meat Bad? Fitocrat Dr. Bryan Chung weighs in

Thu, 15 Mar 2012 17:36:00 -0400

The internet was ablaze this week about a new study by Pan et. al that centered around the consumption of red meat. The LA Times found the evidence, which links red meat to premature death, so damning that they wrote an article titled “All red meat is bad for you, new study says”.

Holy cow! (pun intended)

We frequently tell fitness newcomers to increase their protein intake, some of which, may come from red meat. We asked Fitocracy Superhero Dr. Bryan Chung, MD/PhD who runs the blog Evidence Based Fitness, about his take on the study.

Dr. Chung: ”I think a lot of the criticism of this study are fairly knee-jerk reactions. I also think that a lot of the negative comments are also from people who don’t understand survival analysis or multivariate analysis. It’s easy to poke apparent holes in a study, but poking holes isn’t enough. An apparent deficiency isn’t always meaningful and certain biases actually point favourably for a study. Being able to identify these limitations is like being able to see tall and short athletes; you can’t really tell if being tall or short is advantageous or not unless you know which sport they’re playing.

I agree the study isn’t perfect. There are definitely things I would have run differently in the analysis, which I will get into, but I want to address specific pieces of criticism that I don’t think actually hold water either.

1. Number of servings per day

One of the interpretations of the study is that in order to fit the risk category of “earlier death”, you’d have to eat red meat each and every day. This is not true. You’d have to eat an AVERAGE of 1 serving of red meat per day, averaged over the course of 20 some-odd years. No servings of meat on one day and 2 servings of red meat (e.g. 2 slices of bacon at breakfast and a serving of pork at dinner) averages out to 1 serving per day over 3 days. I think that’s totally feasible.

However, it’s this average that is, in fact, one of the weaknesses of large cohort-based, long-term studies. The risk factor of red meat consumption (and every other risk factor in this study) is based on a single point estimate (or, in the case of this study, the average of a series of point estimates—if I read this correctly, and it’s not actually exactly clear.) Within-interval variation is not measured, and therefore not estimable (in other words, we don’t know whether red meat intake varied from month to month). What is not reported is the variance in the individual average red meat intake (over 20ish years), which would give us a better idea of whether the risk factor being measured is reliable or not as well as an idea of the precision of that measurement.

The other thing that bothers me about this study is the reporting of the “increased risk per serving of red meat per day”. I think this is problematic because the food frequency questionnaire they used doesn’t actually measure red meat servings per day on a single unit basis. The possible answers on the “per day” side of the scale are, “1 per day”, “2-3 per day”, “4-5 per day” and “6+ per day”. While you could theoretically average out “2-3 per day” to 2.5 servings, you’re still dealing with ordinal values that are artificially being turned into continuous variables. Don’t get me wrong; I still think the trend towards earlier death is still present, it’s just harder to quantify (and thus, determine its practical importance).

2. Reliability of food intake questionnaires

Regardless of the reliability of food intake questionnaires, I think it’s important to remember that everyone got the same questionnaire and that when you’re in the hundreds of thousands of subjects, the smaller reporting inconsistencies become moot. Things smooth out a LOT once you hit the thousands and are far less influenced by single or even large groups of cohorts. I think it’s difficult to take the results from a study of 96 people that shows sicker people report higher meat consumption (also with an underwhelming correlation coefficient of 0.4) and carry that forward to the fairly narrow margin of estimation error of over 100 000 people. Additionally, the FFQ used in these two studies has been separately validated.

Even if we take the assumption that sicker people report higher meat intake, the results of the study don’t really change. I think it’s important to use more precise language in that the interpretation of the result is that self-reported meat consumption is associated with higher mortality. That means even if the proxy for “self-reported meat consumption” is “sicker”, “self-reported meat consumption” is STILL going to be a marker for earlier death. Measuring meat consumption is actually therefore, less important than just asking someone how much red meat they think they eat.

3. Not getting how the other factors are “controlled for”

I’ve seen more than a couple of critique articles that state something along the lines of, “I doubt they could have controlled for everything they said they did,” which only shows the lack of understanding of multivariate analysis.

Where I see this study’s biggest weakness is the failure to address the parallel trends of worsening BMI, physical activity, smoking, high cholesterol, and total daily caloric intake. In my eyes, this is just an incomplete analysis. I don’t think it’s incorrect as far as they’ve taken it, but the analysis isn’t over until they’ve ruled out interaction and confounding for those five variables, which they did not report. It’s hard to say whether “red meat” would stay in the model in the same capacity. The other piece of information missing from this paper is the actual risk estimates for each covariate. The model could have been published in an appendix, and would have been far more informative than a single variable report within the context of a multivariate model.

4. Correlation vs causation

I’ve seen a few links to the “silly correlations” graphic in reference to this study. I think it’s missing the point. I agree that the authors of the paper also miss the point somewhat as well, as this is a study looking at the association of averaged self-reported red meat consumption and earlier death. However, I think that it’s still probably a valid marker. If you self-identify as eating 1-2 servings of red meat a day, you should probably evaluate your lifestyle. Are you fat or obese? Are you a smoker? Do you have high cholesterol? Are you pretty sedentary? If none of these other factors apply to you, then it’s questionable as to whether the reported risk of eating 1-2 servings of red meat in this study actually even applies (or in methodology terms, is generalizable) to you. Albeit the statistics seem to state that red meat consumption is a risk factor for earlier death (than those who eat less of it), taking all of those things (and more) into consideration, but without the confounder/interaction analysis, it’s impossible to know if it is a true INDEPENDENT risk factor for earlier death.”

If you’re interested in another Fitocrat’s take, check out Dr. Yoni Freedhoff’s assessment of the study.

You can follow both Dr. Freedhoff and Dr. Chung on Fitocracy. Not a member? Join today with the code “MMBACON”.