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Fitness Guide to Parkinson’s Law: How to Lose Fat Faster


Flashback to 2014.

My days all started the same: Up at 4:00 a.m., a cup of black coffee, and heading to the gym.

Then, in a caffeine infused blitzkrieg, the day was on. Clients from 5 am to 6 or 7 pm, with a few one-hour breaks.

These one-hour breaks were a godsend. Besides getting off my feet, they were long enough to do meaningful work but short enough to create a sense of urgency.

Bach Performance was a baby at the time, a spot for me to explore my brain and write about fitness to help my clients, friends, and family. But, despite a lack of time, I made big moves.

Fast forward to today: Bach Performance is my full-time job. Rather than five or six days and 50 clients, I hold a limited clientele with three to four days and 25-30 sessions per week.

My schedule is self-determined, and more or less, I do what I want every day.

But that also leaves me more time than I’m used too. There are no extraneous demands on my time, so common sense would say I would get exponentially more work done, right?



Logically that makes sense, but we live in an illogical world.

If everything worked as it seemed, we’d lose stubborn belly fat on the Twinkie diet….as long as calories were in check. By following progressive overload and adding 5 lbs on the bench press, we’d go from a Zero pound bench to 520 lb bench in two years.

That isn’t always the case.

Until six months ago, I had all the time in the world. I didn’t have as many client deadlines and let time slip through my fingers.

Instead of spending my time writing programs, I was geeking out to BroScience videos.

Or reading every Packers’ article on Bleacher report.

Or, #ing my face off on Instagram.

Then, the question hit me like a cold slap in the face: Why wasn’t I hitting my goals?

It wasn’t having too much time, it was a lack of urgency with the limited time I did have.

I’d fallen prey to Parkinsons Law. Coined by famous Brit Cyril Northcote Parkinson, Parkinson’s Law sits at the forefront of productivity hacking and is the focus on Parkinson’s book, Parkinsons Law: The Pursuit of Progress(1).

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Parkinson’s Law: ‘Work expands to fill the time available for its completion.”

Parkinson’s law means that if you give yourself six weeks to tackle a project that you can handle in one week, procrastination seeps in, the task get’s complex, and you’ll freak out until it’s done.

The same meaningless, productivity-zapping stress happens with fitness.

In particular, fat loss around the New Year.

Tell me if these proclamations sound familiar:

This year, I’m going to lose 20 pounds and look awesome in my swimsuit.

Reality: You can do this in two or three months.

This year, I’m going to workout consistently.

Reality: This year is a long time. Focus on working out consistently this week, then each of the following.

By assigning the right amount of time and focus to a goal, you’ll decrease stress and the complexity of said goal, increasing your chance of success.

I’ve seen Parkinson’s law crush the fitness goals of hundreds of people, all under the pretense that there’s always tomorrow.

There’s not. We’re guaranteed nothing and time in a finite resource.

It’s time to have a sense of urgency, working smarter and faster, rather than longer and harder. Here are the action steps you need to accomplish your fitness goals in less time.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Set Tight Deadlines

Deadline set by teachers, clients, or bosses have an immediate sense of urgency. Still, it’s a new ballgame when deadlines are self-imposed. We struggle to attach the same focus and intensity on self-imposed deadlines.

This is what cripples most people from the start—they aren’t aggressive enough on their gameplan.

Try This: Designate time to your goal:

Three months to lose 10 lbs. of body fat.

Then cut it in half.

Six weeks to lose 10 lbs. of body fat.

“Goals are often something to aim for, rather than always achieve.” Bruce Lee

An aggressive deadline forces aggressive action, which this is precisely what you need. Channel your competitive streak and apply it to fitness.

believe, lose Fat Faster

If you’re a gamer, pretend you’re on a time sensitive mission.

If you’re an athlete, pretend it’s six weeks until the season starts, and your roster spot and workout bonus (there’s a reason for these) depend on it.

By attaching a sense of urgency and competition to your goal you’re setting the table for high-quality action and rapid progress.

Define your M.I.T.’s for the Following Day:

Pick the 1-3 Most important tasks (M.I.T.’s) you will complete towards your goal.

You have six weeks to lose 10 lbs, so we’ll start there.

Number One: Track your food and hit your macros (Mike Vacanti has an epic post here). Diet is king for fat loss, after all.

Number Two: Perform your Fat Loss workout, such as Blended Training for Fat Loss.

Number Three: Walk 10,000 steps.

Of these three steps, hitting your diet is the most important task for losing ten pounds, followed by your workout and extra activity.

Base hits lead to runs the same as homers do, and over time, many more runs. Focus on consistent wins on MIT’s and you’ll achieve your longer-term fat loss goals.

Own the A.M.: Be proactive, not REACTIVE.

Willpower is highest in the morning and the best time to take care of your M.I.T.’s.

This is the time to be proactive and take massive action towards your goals, rather than react to the demands of others.

Personally, my writing is 200% better at 5:00 A.M. than 5:00 P.M., when I’ve answered emails and had meetings. Later in the day, I’m much more concerned with what I’m going to eat for dinner and Snapping pictures of Rocky on SnapChat (bachreric, btw ;).

Yes. This is a real unicorn mask.
Yes. This is a real unicorn mask.

If I don’t own the morning, my days aren’t productive.

In Fitness, the same principles apply. My 5:00-8:00 am clients have historically been my most consistent clients by a mile, and it’s due to more than caffeine.

They’re proactively working out before the chaos of the day gives them a reason to skip.

The same applies to your diet.

If you wait until the end of the day to track your macros, you’ll skip it or way overshoot your numbers.

I can’t stress this enough, but for 90% of people getting up and nailing your workout early is a game changer.

There’s a reason Mike Vacanti trains Gary Vaynerchuck at 6:00 A.M., or that Phil Knight crushes his workouts at 5:00 A.M., and Richard Branson all workout early in the day (3).

As the day goes on more important work crisis come up and give you an easy (albeit lame) excuse to skip your training.

Eliminate the issue and start training early in the morning. These tips here will help.

Eliminate Distractions

“It’s hip to focus on getting things done, but this can only happen when we remove static and distraction. “ – Tim Ferriss

In today’s fast-paced world, having internal focus is a rarity.

It’s sad, but true.

Rather than falling prey to internal A.D.D., take action and eliminate the noise.

To get anything meaningful accomplished discipline alone won’t cut it. Instead, take action to end distractions. To get work done, use websites like Self-Control and throw your phone in another room.

When you’re working out, leave your iPhone in your bag pick up a don’t skip more than two songs and leave your phone in your gym bag.

For fitness information, pick out two websites and eliminate the rest. Program hopping and yo-yo dieting are huge reason people never see results. Don’t even risk falling in love with the next big fad diet.

Most programs from good coaches work well, follow them to their completion and eliminate distractions.

We’re an ADD-ridden bunch and we’ll get lost for hours on LOLCatz if allowed. Eliminate distractions and focus on the essential.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Attach a Reward

All goals are reward driven.

There’s an emotional key behind every goal whether it’s more confidence, better health, finding love or being more attractive.

There are also external rewards. As psychologist B.F. Skinner puts it, positive reinforcement strengths a behavior by providing a reward for completing a task.

In school, this could have been a pizza party for turning all your homework in on time.


pizza, lose Fat Faster, Parkinsons law

Or, getting A and a star sticker on each assignment.

“The way positive reinforcement is carried out is more important than the amount.“ BF Skinner

As external rewards apply to fitness, I won’t advocate pizza for reach workout, but you can attach external rewards.

Small rewards like a compliment from a coworker or social reinforcement on Facebook are important.

Bigger rewards, like winning cash in a transformation content, buying new clothes at the end of a diet, or going to the beach for a long weekend and kickin’ back a few cocktails in your new bikini, are also important.

Whatever your goal, understand what emotionally drives your decision. Then, apply extrinsic rewards that reinforce and motivate you to take massive action. With an aggressive timeline, social support and rewards push you to achieve more in less time.

Take Action and Lose Fat Faster

Parkinson’s law is more than a productivity theory for entrepreneurs, it’s a thought process that forces you to take positive action in all areas of life.

Set a tight deadline, focus on the essential, take action, and set-up rewards to make it happen.


Are you struggling to set goals, hit deadlines, and build your best body?

Sick of spinning your wheel and not seeing results despite your hard work?

Join Bach Performance Elite Online Training for the expert coaching, accountability, and motivation to build your best body. Only two spots left this month, apply here: Elite Online Coaching 



Links and Helpful Resources:

  1. Parkinsons Law: Read the Full book here.
  1. Bruce Lee: My daily reading is Striking Thoughts. Be like water my friends.
  2. Seriously, check out this list of Successful people who workout early.
  3. Tim Ferriss: Four Hour WorkWeek
  1. We all need a basic understanding of Human Psychology. This article and this book are good places to start


The Fitness Myth That Kills Progress


There is a fitness perpetuated by the fitness industry.

No one is innocent.

Not me, you, expert coaches, powerlifters, athletes, CrossFitters, bro’s and lady bro’s.

It leads to information overload and the frustration of pulling your hair out and worrying that you’re doing it all wrong. It leads you to ditch your diet for the next cure-all diet plan, the next perfect workout, and another 6-week empty promise.

You’re constantly bombarded with information, leading to yo-yo diets, overuse injuries, and ineffective training.
You know the feeling. When you’re sitting with your coffee, digging into your reading list.

Your hands jitter, your mind races like a meth-laden hamster stuck on his wheel. More often than not, you’re …do I have it all wrong? 
Am I not doing enough?

I read squats are good, let’s do 10×10 instead of 3×8.

Sprints too, how about hill sprints after squats? We fall into a trap that if “some” workout is good, then doubling its intensity or volume is even better.

Which all leads me to the title of this post: The Biggest Fitness Myth Killing your progress.

If a little is good, then more is better.

Applied outside of fitness justifying the “for more is better” idea seems ludicrous, but logic is perpetually ignored when it comes to training.

If two beers gets you buzzed, then let’s drink six and a do Power Hour!

If you need you need to get from home to work and back, a Honda will do, but why not a Porsche? Who cares if the lease is as more than your rent #yolo.

Neither of these (well, maybe beer) sounds like a good idea.

So why do we ignore common sense when it comes to training?

Now, we have power clean timed trials and box jump competitions and ultra-complex hybrid programs like Carb-cycling complex training cross-pollinated with German volume training.

Yep, it’s really shitty.

Quality has gone out the window, overtaken by the endless chase for excess under the false premise that more is better.

Quality Over Quantity: The Key to Crushing the Biggest Fitness Myth

Training is a double-edged sword. One part is stress to produce a training stimuli, while the other half is recovery. But hard training rarely, if ever is the missing component. Quality training and recovery are.

The harder you train, the more you must recover. Conversely, when you train hard without an adequate focus on recovery, you’re taking one step forward and two steps back.

Obviously, you want to make gains as fast as possible. That’s why I’m going to cover the sexy process of training and adaptation, giving you the strategies to keep your training fun, effective, and maximize your time in the gym.

Want to Simplify your Fitness and start making progress today? Click Here.

How to Make Progress in the Gym

Making progress requires the stimulus from training and adequate recovery to make you stronger, leaner, and hotter.

Side note: How fucking awesome is this picture?


Without recovery, there won’t be progress!

GAS: General Adaptation Syndrome

Back in the day, a smart dude named Hans Selye described what’s now known as the General Adaptation Syndrome (GAS). The body responds to a state of responses (one workout.) It also responds to adaptations (a collection of workouts.) All this happens after exposure to a stressor, the training itself.

This is where it gets real. Your body goes through three stages from training and recovery:
* There isn’t enough stress to stimulate change (undertraining)
* The perfect amount of stress and recovery, contributing to the holy unveiling of gains (perfect)
* and the last one, too much stress with insufficient recovery. This leads to…death, (overtraining.)

Per the examples above, it’s best to shoot for the middle– optimal training and recovery. So the real secret is training and recovering enough to stimulate, but not annihilate your body.

The keys? Consistency and micro-progressions.

Consistency Over Time Gets you Massive Gains

Saying consistency is key is not as sexy as saying: “100x sit-ups/day gives you those sexy v-lines on your tummy that look really good on spring break, ” but ask yourself:

What are you goals?

What are your actions, or what are you currently doing to make big things happen?

Now, do your actions match your goals?

Match your actions to your goals.

Now, keep doing them for weeks, months, and years. Applied to your training, these simple tips will these simple tips will get you leaner, stronger, more muscular, or more athletic. Whatever your goal is, crush it consistently.

Stick with a Body Composition Goal for at Least Twelve Weeks

One of the questions I ask my coaching applicant is, “If we were to meet in twelve weeks, how would you want your body to change? ”

Ask yourself the same question right now, and write it down.

This creates the picture of where you want to go and pushes you to focus on one clear goal: losing fat, building muscle, building strength, or improving athleticism. Now, that doesn’t mean they can’t make progress in all these areas. But having a singular focus sets you up for success.

Even more, all goals take time to see what works. Your diet needs 1-2 weeks, and training 3-4 week before you can really see how your body is adapting.

Want to Simplify your Fitness and start making progress today? Click Here.

Making changes before that is a mistake. Once you’ve given your body time, then make small changes to push results.

For fat loss, this could be finding the right caloric deficit to trigger fat loss and get the scale moving.

For building muscle, it could be finding you need 500 more calories, not 200 more calories to make the scale budge and actually pack some meat onto those toothpicks hanging from your shoulders.

Without a singular focus, it’s impossible to make serious progress in any direction. In essence, you go one mile wide, and one inch deep.

Spend time to find what’s working, then go all out for twelve weeks in one direction.

Stick With a Program for 4-6 Weeks, Minimum

Per my last point, keep a body composition goal like losing bodyfat or building muscle for at least twelve weeks before switching gears. Within that time frame you have options and can change programs, but keep each for 4-6 weeks as long as they’re still focused on the primary body composition goal.

To quote Dan John, “Everything works for six weeks.”

Four to six weeks gives you the stimulus you need to train and adapt, yet a view of the end to keep you motivated and entertained with your programming.

Further, the effectiveness of many programs takes one or two weeks after its completion to become apparent. Without completing a program, you never give your body a chance to super-compensate and make progress.

On a side note, everything I mentioned here applies to a diet, whether it’s IIFYM, intermittent fasting, or six meals per day. You must give your body time to adapt and results to take hold.


It’s best to stay consistent with your lifts and rep schemes for the duration of a program. Program hopping has kept tens of millions of people smaller, weaker, and fatter. Conversely, a few basic programs have made millions stronger, leaner, and bigger by doing less, but better.

Within a program, keep the changes small. The right amount of change prevents boredom to keep you motivated while too much blurs your goal and prevents adaptation. Here are the best micro-progressions.

Change Stance or Grip Every Few Weeks

The more advanced the lifter, the more variation they can handle and in some cases, need. But I’m not referring to completely changing exercises and technique like moving from a back squat to front squat.

Instead, make small changes within an exercise.

Move from your bench press grip in two inches.

Narrow up your squat stance.

Externally rotate your toes slightly on a conventional deadlift.

A slight change is enough to change muscle recruitment patterns to break a plateau without completely changing your program.

Cover Diet Basics First

Eat one “fist” size servings vegetables with every meal.

Drink half your body weight in oz of water.

Eat 1 g of protein, or 1 “fist” size serving with every meal.

Until you’re doing those three things, you don’t need supplements. On the note of supplements…

Add One New Supplement at a Time

Most of my fellow trainers will nod their heads in agreement when I say: we get more questions on supplements than all other fitness related topics combined.

Like making changes in training or a diet, the best way to tell if something is working is only change one factor at a time.

Say you read an article recommending you take Athletic Greens, Creatine, Whey protein, and fish oil as supplements to improve performance and health.


Rather than taking them all right away, do it this way:

Day 1-7: Start with a Greens Supplement

Note any changes: More energy, clearer skin, better digestion?

Day 8-14: Add in Whey Protein

Note any changes: Less muscle soreness, improved performance?

Day 15-30: Add Creatine

Note any changes: Improved strength and power, Increased bodyweight, Improved cognitive function?

Day 30-40: Add Fish Oil

Note any changes: Less joint pain, better cognitive function?

Even seven days isn’t a long time to adjust to a new supplement, especially with supplements predicated on health like Greens or Fish oil. But, If you don’t test each product individually you’ll never know how you react.

If you don’t know how you react, then you’re throwing money away, or attributing success to something that just doesn’t work for you.

Pick “One” Free Training Day Every Two Weeks

Once every two weeks on a Saturday, train completely free from your program.

This isn’t the time to go find a 1-rep max; rather, time to play around with a new technique, 6 bicep curl variations you’ve been craving, or work on exercises that are “fun.” Rake an hour and do curls, lateral raises, and calf raises if it makes you happy.

Hell, go spar and join a fight club, just enjoy yourself.

nutrition myth

The best bodies are built by those who work in the direction of their goals. And at the same time, find joy in working towards achieving your six-pack, new deadlift P.R., or adding ten pounds of sweet, sweet gains.

It’s rare to find someone consistently doing things they hate, so give yourself a break and have fun training. You’ll build a wave of momentum that keeps you working hard and consistent.

Overcoming the Biggest Fitness Myth

If a little is good, then more must be better.


Higher quality work and intelligent training and nutrition to support your goals is better.

Consistently crushing workouts that support your goals is better. Then, make micro-progressions to stay motivated, keep training fun, and build a bad-ass body.

A final note. Are you part of our private Facebook group yet?


Click here to join us. It’s free. And will help you look better naked 🙂

Our community is focused on simplifying fitness so you build your strongest, leanest, and most athletic body…without all the information overload.

Creatine: What’s the Deal?

Hey guys, i’ve got some exciting stuff today. I reached out to one of my idols in the Fitness industry Tony Gentilcore a few weeks ago to write a guest post. I anxiously waited around my email, checking constantly and drinking vodka to pass the time– okay, not really vodka– until I got a response. Tony was a very down-to earth dude and was thankful to have my contributions.
I was pretty jacked, I might have even peed a little. Okay, joking again, that’s weird.

Anyways, I’d really appreciate it if you would head over to his site and check out the post and drop me a comment.

Ready? See you there.

Creatine: What’s the Deal?

Creatine. We’ve all heard about it, but what’s the deal? I get boat-loads of questions regarding the safety and effectiveness of creatine.

Does it make me look better naked? What are these crazy ethyl-ester pills and shiny Pre-workout jugs promising a Skin Searing Pump?

With all the products and information it’s no wonder there are questions.  I’m going to dig in and tell you what creatine is, how to use it, and what to expect.


Creatine Monohydate
Creatine Monohydrate

What is it?

Creatine is a natural amino acid most commonly found in red meat,but also produced in the liver, kidneys, and pancreas. In the body creatine becomes a fuel source for short duration high-intensity activities such as weight training, sprinting and jumping where phosphocreatine is converted to ATP.

The amount of creatine consumed through the diet and produced naturally in the body are low; supplementation increases available levels.

Continue Here… Creatine: What’s the Deal?



Strong. Shredded. Athletic.




7 Tips to Get Un-sick

Cough, Cough. Cough, Cough. Sniffle, Sniffle.

You glance around to find the source of the wretched sound: There sits the red-nosed snot goblin –20 feet away, blasting away on curls between sets of sneezes.

A snot-filled secretion spray projects through the air, splattering the dumbbells for the sixth time; you suddenly become aware of the season: Flu Season.


You’re thinking, “there goes the rest of my workout, I don’t want what that guy has.” The gym already holds tons of bacteria from all everyone leaving their stank everywhere– how can you stay healthy?

Workout quality, sleep, and nutrition all suffer when you’re in the grips of a cold; therefore, it’s best to avoid getting sick in the first place.

Proper nutrition, hydration, and basic hygiene are simple, but neglected behaviors that have a huge impact on your health and workouts.

Get (UN-Sick)

That first throat tickle or sniffle doesn’t have to be a sentence to cough syrup and Kleenex. Here’s a few cold-killers to keep you healthy.

1.) Wash your poop-laced Hands

According to this study at Michigan State, only 5% of people properly wash their hands in public restrooms. That means as many as 95% of people are walking around with some grimy, fecal discharge on their hands.  Great.

Wash your hands for at least twenty seconds and hit your fingernails, between fingers, wrists, and   the forearms thoroughly.

Want to Simplify your Fitness and start making progress today? Click Here.

2.) Hold Your Breath

When someone coughs or sneezes hold your breath immediately. This can keep most of the airborne particles from the being inspired, decreasing your chances of getting sick.

3.) Drink More Water

Proper hydration is vital for optimal cell function. When fighting an illness your body temperature is elevated, increasing the need for fluids. The more water you pump into your body the faster your immune system will fight invaders.

4.) Avoid Booze

As tempting as “Hot Toddy’s may be they will keep you sick. Alcohol will dehydrate you, ruin  sleep quality, and depress your immune system. Sound like a recipe to stay sick? It is! Stick with water or green tea.

5.) Drink Green Tea

Green Tea is an antioxidant powerhouse. Studies show that epigallocatechin-3-gallate (EGCG), a  compound in green tea increases antibodies in the blood  to stop the replication of cold and flu viruses. If you’re getting sick drink pick up some high-quality green tea and drink up.

Want to Simplify your Fitness and start making progress today? Click Here.

6.) Take Vitamin D

 Notice how rarely you get sick in the summer and warm times of the year?

Cold and flu season takes place in winter; non-coincidently, most people become deficient of Vitamin D due to seasonal weather changes. Vitamin D supplementation provides a huge boost to the immune system. It’s hard to get too much vitamin D, as we consume copious amounts from the sun in warm months.

During cold and flu season supplement 2000-5000 IU’s of Vitamin D. Toxic levels have been reported at 60,000 IU’s per day for months on end, so don’t worry about getting too much.

7.) Exercise

Exercise is great for looking good naked, but it will also improve your immune function.

Hit the weights 3-4x per week plus a few days of high-intensity cardio, walk your dog, play a sport, or go do some yard work. Just go do something.

Already sick? You can still exercise, just lower the intensity and keep your germs to yourself.

8.) Sleep More

My Pooch Rocky Balboa
My Pooch Rocky Balboa


According to Michael Irwin, M.D., sleep researcher at UCLA , if your sleep decreases by greater than forty percent the effectiveness of your immune system declines by fifty percent. Aim for 8 quality hours of sleep per night.

It sucks to wake up with a congestion headache or itchy throat. These health and nutrition practices will keep you healthy and your workouts on track this season… while preventing the transfer of fecal bacteria—which is always a good thing.
Ready to get back in the gym? I‘ll answer all your questions!

A final note. Are you part of our private Facebook group yet?


Click here to join us. It’s free. And will help you look better naked 🙂

Our community is focused on simplifying fitness so you build your strongest, leanest, and most athletic body…without all the information overload.



Chant, Ian. “Study Finds Only 5% of People Wash Their Hands Properly in Public Restrooms.” GeekoSystem. N.p., 11 6 2013. Web. 16 Nov. 2013. <http://www.geekosystem.com/hand-washing-study/>.


Immunity Granted.” Men’s Health. Rodale Inc., 11 11 2011. Web. 16 Nov. 2013. .

Muscle Building Chili

It’s Tuesday afternoon, 12:30 pm. You’re staring at the at the greasy sandwich and healthy baked chips from the cafeteria, while half-heartedly clicking through emails to get your inbox to zero.

Cheese oozes through your fingers and drips on your keyboard. You look up to see your co-worker Jeff.  That damn Jeff chuckles as he walks by, as the aroma of another “gourmet lunch” fills your nostrils.

You know how to cook and what to eat, but what’s holding you back? Jeff does it, why aren’t you?

 But Eric, I ‘m too busy to cook. I really don’t have the time! “

Bach Performance Muscle Building Chili

Yea, yea. I’ve heard every excuse in the book from clients trying to build an awesome body. They’re intelligent, hard-working college students, executives, and business owners but still lack time management skills to whip up a few healthy muscle-building meals for the week.

It’s not hard. It just requires some a shopping list, halftime during your teams Football game, and a little effort.

I’m gonna hook you up with one of my favorite recipes that’s an easy fix for healthy lunches. I cook this every so often, package it up in portable containers, and throw it in the fridge.

This way, all I have to do is grab the container on my way out the door after my 15 minute morning. Nuke the microwave safe container at work—So we can avoid BPA causing cancer— and voila: Healthy, quick, muscle-building lunch.

What is it?

Chili. Ridiculously tasty and meaty chili. Loaded with fresh vegetables, spices, and copious amounts of dead animal flesh, this stuff has tons of healthy fiber, muscle-building protein, and health promoting phytochemicals.

The GoodsChili Food Prep

– 1lb 93% Lean Grass Fed Ground Beef

– 1 lb Lean Spicy Chicken Sausage

– ½ lb Carrots

– ½ Onion

-1 Red Bell Pepper

-1 Yellow Bell Pepper

-1 Green Bell Pepper

-3 Jalapeno Peppers

– 1 Green Chili

– 3 serrano peppers

-1 banana pepper

– 1 Can Beans (Pinto, Garbanzo, or Black)- 15 ounces

– 1 Large Jar whole Tomatoes – 28 ounces

– 1 Tbs Minced Garlic

– Extra Virgin Olive Oil (to taste)

– Balsamic Vinaigrette ( to taste)

Seasonings: Cumin, Chili powder, cayenne pepper, salt, pepper, onion salt

Season to taste, I prefer a ginormous tablespoon of each. Or just add a shit-ton of Franks Red Hot, which makes everything taste good. 

Puttin’ It Together

Bach Performance Chili Muscle Building Lunches

Wash, peel, slice and dice yo’ veggies. Heat a giant pot to medium-high heat. Pour some olive oil and add your spices –This helps bring out the full flavor of the spices.

Onions, carrots, jalapeno, green chilis, garlic, bell peppers should be thrown in the pot and crisped for about 10-12 minutes.Meanwhile, open your beans and tomatoes and set aside. Throw in your meat for another 10 minutes.

Decrease the heat to low, adding in beans and tomatoes. Cover, simmer, and stir every 20 minutes or so. Cook for at least an hour.

I find the longer it cooks, the better it tastes. This bodes well for your next week’s lunches as the flavor deepens.

*P.S. This also works well with large groups or as a  healthy alternative to Game Day Pizza. 


Muscle Building Considerations

Some people like a base with their chili. Both pasta and rice are common options. If you’re needing the calories and looking to add some more muscle stick with rice, or a whole grain pasta noodle.  If you’re looking to get shredded, skip the base and eat the chili as is. There’s more than enough fiber and protein to keep you full. Luckily, chili works perfectly into your carb cycling routine as a muscle-building lunch.


Win Eric’s Favorite- Cookbook

Becoming a good cook – I hope I’m not ahead of myself– Is a great skill to have. Not only is it a huge part in making heathy and nutritious meals, it’s fun and a great way to spend time awesome people. Plus, it impresses girls… and their parents. Double score.

Post Inspired by Nate Green’s $17 Buys you Lunch for Days

Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.


Far and away, this is one of the most popular articles on Bach Performance.
If you’re looking to maximize fat loss, Carb Cycling is an important strategy.
And while you’re burning fat, here’s a Free workout to maximize fat loss and retain lean muscle. Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!


If you’re looking shred fat, build muscle, and improve your overall health, then carb cycling is your answer. Carb cycling is a fairly advanced nutritional strategy and can be extremely time-consuming. Building separate menus, calculating nutritional requirements and prepping all of your own food can be tedious work.

When time is one of your biggest barriers to healthy eating the best options aren’t always feasible.

 Fortunately, as easy as I’m about to make it, carb cycling will help you consistently eat healthy without having to measure and track your calories. Boom!

Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

*Note: I’m probably there with you.



*Note: I’m not condoning the food options above, but I’m a realist.

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did you earn your carbs?”

Depending on the day, carb cycling allows you the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

Carb cycling is a highly effective dietary strategy that maximizes your body’s ability to build pounds of muscle and burn slabs of fat simultaneously.

What is Carb Cycling?

Carb cycling is as easy as it sounds and is as simple as cycling carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb).

High Carb: Due to the repeated muscle contractions of resistance training your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy.

Low Carb: On the non-lifting days you keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Without carbs flowing through the bloodstream the body is forced to burn stored fuel, or body fat. By minimizing carbs a few days per week the body becomes more receptive to insulin, so when you do indulge on the sugary goodness your anabolic response will be maximized.


To rehash, Lifting? Carb up and support your muscle-building workouts.

Intervals or taking the day off? Avoid carbs and maximize your fat burning.

Sample Workout Schedule and Carb Intake

Monday: Lower Body Focus /High Carb

Tuesday: Upper Body Focus/High Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus/High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Snack (optional): Supershake, omit fruit and grains

Dinner: Sirloin steak, broccoli, and small salad

High Carb Day

Breakfast: 3 egg scramble with spinach, 1/2 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese


Common Issues and Questions

How Low is Low Carb?

On low carb days shoot for under 100 grams of carbs. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in it’s tracks, yikes!

When you cycle carbohydrates back into your diet you raise leptin levels, a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices I wouldn’t advise crushing junk. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Adipose weight. I wouldn’t recommend it.

I’m very sensitive to carbs. I look at bread and put on a spare tire, how can I carb cycle to add muscle, but not additional fat?

If you find your adding body fat ditch carbs until after your workout. By keeping carbs until you workout you will utilize stored fuel up until and during your workouts, increasing your fat burning. Then, carb up after the workout to take advantage of your insulin sensitivity.


That’s a Wrap

Carb cycling is the most effective way to maximize the benefits of carbohydrates in your diet.

It doesn’t need to be complicated, just focus on healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

Hittin’ the weights? Boom, carbs baby!
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Day off or intervals? Replace grains with greens, no problem.


Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

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Travel Hacker: Make it Guilt Free

Travel can make getting a good workout and staying on a routine seemingly impossible.

Fortunately, it doesn’t have to be this way.

You see, most people end up with an “All or Nothing” philosophy.




“I’m Going to find a gym and Continue working Out, even if it costs me a good time”

The “screw it” mindset is triggered by an overstressed life, sudden freedom, and poor healthy options on the road.  Those who follow this philosophy generally suffer from fat gain, muscle loss, and overwhelming guilt once they return back home from lengthy trips.

The “All” philosophy isn’t any better.  In most cases, travel takes you out of your routine. gym options are expensive and difficult to find, and the other experiences suffer as a result. Like the “screw it” philosophy, people suffer from overwhelming guilt once they return back home because they neglected great experiences.

See the issue?

Luckily, there’s a happy medium to have Guilt Free Travel.

I’ve tried both extremes and failed miserably. There are better ways to go about your fitness when traveling. To avoid the fat gain, muscle loss, feelings of guilt, and disappointment of travel you must accept that fact that you aren’t in your normal routine. 

You’re traveling either for important business, leisure, or both.  Your sleep , diet, and your workouts will all be altered. That’s okay, lets workout around these things.


Forget the gym. if you have a hotel gym that’s fine, if not, no biggie. The goal is efficiency and working around travel events.

How to start your day:

Slam two glasses of water, turn on some music, do the hotel room workout, shower and take on the day. This an abbreviated Own The AM.

 Hotel Workout:

Description: The Count-Up workout. Start with 1 rep of each exercise, cycle through all of the exercises as fast as you can and add a rep once through the sequence. Go all the way to 10 reps per exercise, take 2 minutes, and repeat if necessary.

A.Push Up



D.Reverse Lunge

E. Single Leg Deadlift

Remember, do 1 rep of each exercise, move to the next exercise, and add a rep all the way to 10.


You have a few options here. On travel days eating is inconvenient and filled with bad options. I’ll pass on the shitty $9.00 Burger King meal while dragging my bags around the airport.

Here are the best options:

Eat a large, healthy meal before you go. Keep the carbs low and load up on healthy proteins, fats, and vegetables. I prefer making a killer omelet.

-4 whole eggs

– 1/2 red pepper, diced

-1/4 cup onion, diced

– left over protein source

-salt, pepper, garlic powder to taste

Eggs taste good with about anything. I raid my fridge for whatever leftovers remain. I’d rather not come home to a moldy fridge.

Also, supershakes tend to work great. I generally always have a protein powder, a healthy fat source like peanut butter, and a greens supplement I can blend together in under 5 minutes. In addition, you can stock up on raw nuts, jerky, and water for your travel.

Or, you can do a fast.

This is my preferred option, especially for fat loss. Not only will you get a big surge of fat burning hormones, you will save money and sanity by avoiding poor options.

If fasting wake up, chug some water, and get rolling to your travel destination. Consume coffee, tea, and lots of water while on the road. Once you arrive at your destination have a pre-planned restaurant to go to. This way, you reward yourself, unwind, and enjoy travel.

In addition, due to the inconvenience of a proper diet I always bring a Greens Supplement with me. In a crunch, these replace most multivitamins and provide you with the benefits of vegetables without stopping at the store on the road.

Do The Following On the Road:


You’re likely jet lagged, dehydrated, and have a ton on your mind. If you’re traveling for work your mind is spinning on whatever task is at hand. If traveling for leisure it’s time to relax. Turn off your alarm (if possible) and take naps if needed.

Move Around

Walking around and exploring new surroundings is a great way to “check out” of your routine and enjoy travel. Get out of the habit of sitting in cars and taxis and walk everywhere, You might even have some fun.  You’re burning more calories and getting more out of your travel without even thinking about it.

Avoid a Diet


If you try to strictly follow a diet you will be sorely disappointed. I fricken love food. In the tropics and want to enjoy some rum? Go for it. In the Deep South and you want to crush chicken and waffles? Do it….but plan a little. Instead of going on a food and booze bender plan when your big meals will be. Make sure you workout either first thing in the morning, or before your big meal. Fast throughout the day, drink tons of water, and stay busy with other activities. This way, you can enjoy the things you came for without blowing up like a marshmallow.

Avoid the “All or Nothing” philosophy and enjoy guilt free travel.

You’re not in your routine and it’s impossible to maintain it while enjoying your travel. Perform mini-workouts, plan your big meals, and stay active. Travel should be enjoyable, don’t let anything takeover the experience–even fitness.

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The BEST way to Burn Body Fat

19 years old. There I was, plastered on the floor with a lowly 65 lbs on the barbell beside me. My lungs ached, forearms screamed, and legs felt like jello.


In my post-workout daze I said “Are you shitting me? I can deadlift 3x my bodyweight and 1/3 of my bodyweight just made me it’s little bitch. There is no way this should be difficult. But it was.” 

A new method The BEST way to Burn Body Fat was born.

It’s been 5 years since I first used them, but my first experience with barbell complexes still rings loud and clear. Barbell complexes are arguably the most efficient method to rapidly boost conditioning and strip body fat.

You see, although I base most workouts around multi-joint barbell exercises combining them all into a series was something new. In most cases, the more familiar you are with an exercise the less effective it is for fat loss and body composition changes.

The hard to swallow fact is, traditional cardio is a piss-poor method for fat loss. Most people become very efficient on the treadmill or elliptical quickly, leading the body to adapt and become more efficient. To give it to you straight, the things you suck at are probably the best for losing fat.

I have yet to train anyone who breezes through barbell complexes and hasn’t shed flubber. The best part is, they only take 10 minutes at the end of your workout.

For barbell complexes the only equipment needed is space to move, a barbell, and possibly a few weights. Regardless of strength levels I’d recommend starting with an empty barbell. Speed and full range of motion are more important than weight. In addition, adding too much weight will hinder your recovery and conflict with the remainder of your intelligent programming. Move as fast as possible through each exercise without putting the bar down. Your heart will be pulsating through your t-shirt, your lunges will scream, but damn you will be glad you did these.

Here are three of my favorite barbell complexes


  1. deadlift 4×12 rest 0
  2. hang clean 4×12 rest 0
  3. Military press 4×12 rest 0
  4. front squat 4×12 rest 60-90 sec

“The Olympian” 

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
  1. Hang Snatch 3×10 Rest 0
  2. Push Press 3×10 Rest 0
  3. Hang Clean 3×10 Rest 0
  4. Front Squat 3×10 Rest 0
  5. Front Squat Reverse Lunge 3×10 Rest 0
  6. High Pull 3×10 rest 60-90 sec

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts.

“The Widow Maker”

  1. Overhead Press 2×10 Rest 0
  2. back squat 2×10 Rest 0
  3. reverse lunge 2×10 Rest 0
  4. hang clean 2×10 Rest 0
  5. front squat 2×10 Rest 0
  6. bent over row 2×10 Rest 0
  7. Romanian deadlift 2×10 Rest 0
  8. Front Squat lunge 2×10 Rest 0
  9. biceps curl 2×10 Rest 0
  10. front squat hold calf raise 2×10 Rest 90-120 sec


Will you step up to the plate and make 10 extra minutes for Complexes?

Complexes are a great method to dramatically improve your body composition and conditioning without stripping your hard-earned muscle. This isn’t for the faint-hearted or de-conditioned. It’s not for novices or those extremely out of shape. Don’t even try these if you aren’t experienced or coming back from an injury, this isn’t for you. It’s brutal.But if you follow this routine twice per week for four weeks you’ll see ridiculous improvements in your conditioning while stripping off layers of body fat.

What are you waiting for, stop wasting time and get Real Results.

Have you ever performed complexes? Share your favorite workout below!

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Surviving Cheat Day

It was Saturday. Gorgeous, about 70 degrees and radiant sunshine. I spent the morning at the gym, training clients and blitzing a short workout. On the way home I ran some important errands and made it home by noon– Not bad for a Saturday! Everything I needed to do for the day was completed and the day was only half-way through.

photo from Buy-Beer.com http://www.buy-beer.com/bbq-beer-chicken/beer-butt-buddies2/
photo from Buy-Beer.com

Even better, I had most of the day to eat and drink whatever I wanted….Cheat day had arrived.

There is nothing wrong with a cheat day, mentally they provide a break from a strict diet and let you relax and unwind. Physically cheat days can provide a much needed refueling for the body and boost various hormones such as T-3 and T-4 that can be down regulated if you are constantly dieting.

Cheat days kick ass. In disciplined dieters they improve compliance and provide a mental and physical break from dieting– As long as they’re kept within reason. Unfortunately, reason wasn’t present yesterday. Two pizzas, chicken wings, plenty of beer, a trip to a vodka bar, and hefty forth meal left me in a greasy stupor.

I drank like a fish and ate like it was going out of style.

Where do all of those calories go?

Eventually carbohydrate storage reaches capacity, leaving excess sugars to saturate the blood stream and  join the party around your love handles. If alcohol is involved that will halt all fat burning even further, promoting further fat storage. Eeeek. That’s the perfect storm to blow up quicker than a Kardasian wedding.

The Solution

There is a way to minimize the damage on these gluttonous days as I learned from Tim Ferriss’ book The 4 Hour Body. The goal isn’t to burn massive amounts of calories on cheat cheat; instead, prepare your body to receive and utilize the excess sugars you’re consuming.

Ideally, you will take more of these excess sugars and calories and have them pushed into your muscles rather than your waistline.


Glute-4 Activation.

What is Glute-4?

Glute 4 is a protein responsible for insulin related glucose transport into cells. Muscular contractions stimulate muscle cells to translocate to the surface of the muscle, making them more receptive to insulin and stocking the muscles full of glycogen from those carbs you just ate.

Cool, so what do I do?

As close to your delicious meal, whether it be pizza, doughnuts, or whatever else you are craving you must force major skeletal muscles to contract to stimulate glute-4 translocation. And it doesn’t take nearly as much activity as you think.

Here are a few good options:

1.Bodyweight squats 20 reps. Quarter squats are fine, full are better
2.Push Ups (or wall push ups, you can do these in a bathroom stall, oh boy!) 20 reps
3.Band Pull aparts 20 reps
4.Isometric Quadriceps extension: lock your leg and flex as hard as you can for 20-30 seconds. This one can work (or use other muscles) while you are seated if you are out to eat. This way people won’t think you are as weird as me.

**You can do these things in private if that makes you feel more comfortable, but you probably shouldn’t care so much what others think, especially as it pertains to your health and lookin good neeeked 

These exercises take all of a minute or so to perform as close to your cheat meal as you can, as well as 60-90 minutes post-meal. This way you are activating the biggest muscles in your body to be more receptive to the surplus of calories floating around in your blood stream to lead to bigger muscles, rather than a bigger waistline.

Wrap Up

So there you have it. It’s not necessarily a good thing to go as crazy as I did and eat/drink 10,000 calories . Just know there are strategies to minimize the damage while maximizing the fun, even while trying to look your best


Ferriss, Timothy. The 4-Hour Body. New York: Crown Archetype, 2010. 100-120. Print.


How to Estimate Your Percent Body Fat

body fat percentage chart for men and women

Hey! This is one of my first blog posts from the early Bach Performance days. If you’ve found this post, I’m betting you’re looking to get lean and shredded.

With that in mind, I have a free workout for you. Grab it here, and enjoy the post!

Hook me up with the Free Fat Loss Program, Eric!

Whether you have access to body composition measuring tools or not you should have a good idea of your body fat percentage. With that being said below is a post regarding what you can expect to see in the mirror based on several different body fat percentages.

Body fat measurements are the superior method in determining body composition and weight loss.  Body fat percentages are very self-explanatory; they are simply the percent of fat that your total weight is comprised of. For example, a 200 lb male with 15% bodyfat would have 30 pounds of fat on his body. The remaining 170 pounds would comprise of bone, muscle, organ tissue, water, blood, and everything else.

Consuming fat and having baseline amounts of body fat and is vital to the human body for performing essential bodily functions. Body fat provides insulation and protection for vital organs, produces hormones, aids in digestion, maintains body temperature, and promotes healthy cellular function.

There are many ways which health and fitness professionals use to measure body fat percentages. There are circumference measurements, bio electrical impedance (BIA), skinfold measurements, ultrasound, bodpod, hydrostatic weighing, dual energy X-ray absorptiometry (DEXA), X-Ray, and MRI.

As with any test there is variation and error in body fat percentages, with even the best tests still having a percent error ranging from 1-3%. Most of these tests require skilled technicians, consistent testers, algorithms, and environmental variables, and some pocket change in order to perform the tests. As you see lots of variables must be accounted for in order to get an accurate reading of your body composition.

Picking out a professional facility and well-trained technicians is a great option and will give you the most accurate results but this is not always feasible. For that reason, I will provide some descriptions of different body fat percentages and what you can expect to see in the mirror at these body fat percentages.

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Essential body fat is typically 3-5% for men and 10-12% for women. In terms of obesity males reaching 25% body fat and females reaching 32% body fat qualify as obese by most standards.

How to Estimate Your Percent Body Fat

Below are descriptions of various body fats and what you can expect to see in the mirror:

20% Body Fat: No visible muscle definition, poor separation of major muscle groups unless extremely large and developed.

15% Body Fat: Some moderate muscle separation begins to become evident; specifically in the deltoids as they shoulders do not hold much fat. In most cases the abs are not yet visible.

12% Body Fat: The chest, back, and abs all gain some definition. There is an outline of the abdominal muscles and a 2-4 pack may be visible.

10% Body Fat: A 6 pack is visible when flexed. Deeper more pronounced muscle separation in the arms, chest, legs, and back.

7-9% Body Fat: 6 pack abs visible at all times. There is visible separation between quadriceps muscles and back musculature is clear. The serratus anterior (those wicked cool lines on the side of your ribs) should be visible  Arms should be visibly vascular most of the time.

5-7% Body Fat: Competitive male body builders often are in this range. Lower abdominals and legs are both vascular and well-defined. Striations appear in large flexed muscle groups, especially the chest.

body fat percentage chart for men and women
body fat percentage chart for men and women

These descriptions are by no means an end all, as everyone has unique muscular development. These percentages also only take into account subcutaneous fat, the fat that sits directly underneath the skin and not the visceral fat which sits around the organs.

Hydration status also plays a huge role in many tests such as the skin fold because subcutaneous fat holds water. In most cases body fat percentage is underestimated, so swallow your pride and be conservative with your estimations.

Knowing your body fat percentage is a great way to set body composition and FAT loss goals while giving you a tangible picture of what you can expect to see. For best results see a qualified professional and follow pre-testing protocols, but if this is not an option use these descriptions to get a good idea of where you are.

Hook me up with the Free Fat Loss Program, Eric!

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