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On a bleak night in 2010, Mario was finally motivated to change his life. In a two week span he had woken up on three separate occasions to heart attack symptoms. The last woke him at 3 A.M., his heart pounding like heavy metal drums,sweating profusely, body shaking, and his left arm was numb.

His first thought was “I’m gonna die.”. He didn’t call for help, because in a way he felt that if this was coming, it was well deserved. He prayed and asked God to give him another chance. He swore he would make it right. The last thing he remembered thinking before passing out was that this was not how he wanted to be remembered.
Many years of self-inflicted abuse lead to this point in Mario’s life. He was a big guy, at a height of 6′ 3”, and at his peak, he weighed 460lbs. His smoking habits consisted of two packs of Newports daily. He went out partying multiple times a week and consumed large amounts of alcohol. Mario ate anything and everything with no regard for his health. He knew it wasn’t a smart way to live but Mario didn’t have the right motivation to change… Until that faithful night in 2010.

After that nights events Mario woke up in an odd position in the bed. At first he was confused and then he became really angry. This day would change his life forever. Mario made a promise to God and himself that this would never happen again. That next week he changed everything. Mario quit smoking cold turkey, started eating healthier, and started walking on a treadmill twice a day. Of course it was the only thing he could do being that heavy. Mario didn’t care. It was a start. It didn’t matter how long it would take. He was going to take his life back.

Several years later when Mario was down 185 lbs he booked a trip to Philadelphia. He wanted to run up and down the stairs from the movie Rocky which had greatly inspired him. Mario had visualized doing it so many times in his mind. He promised that once a certain weight was reached he’d do it for real. In the beginning of 2013 he did just that. When Mario finally got to run up those stairs it was one of the greatest moments of his life. In those moments Mario had thought he could do anything.

2013 was a year of real accomplishment for Mario. At the end of the year he reached his long time goal of losing 200 lbs. When he saw the number on the scale it brought him to tears. It was like no accomplishment he’d ever reached. It seemed so crazy and unattainable but he was making it happen. Since then Mario has dropped another 20 lbs.

It doesn’t end there because in 2014 one of Mario’s followers shared his story with CNN Report. This subsequently lead to Mario being interviewed by The article can be found here.
After the interview Mario gained more following especially on Facebook and more traffic to his blog site. He started getting emails from people that said they were inspired by his story. It made him realize how important his journey really was. This in turn inspired him to write a book titled “I’ve said it all before” which was released in October of 2014.

What’s Mario secret? Mentality. He continually finds new ways to motivate himself. It can be books videos,and interacting with other on similar journeys. The biggest tip he gives is “ Don’t bullshit yourself”. Do what what works for you. Use what motivates you. In Mario’s words “If Rocky mtoivates you. USE IT. If fucking bunny rabbits motivate you, paste pictures of them to the treadmill. The journey is always, ALWAYS about you”. The one thing Mario said he can’t stress enough is this: “When you have a dream, and you work your ass off to make it happen, and then it does. No feeling can come close”.

What can you glean from Mario? You are capable of much more than you think. Even if it seems impossible. It is not. Take it day by day. Stay motivated any way you can. Work your ass off and the “impossible” becomes possible. If Mario can do it so can you.

A Big Thank you to Mario Colao for sharing his story with us.

You can get Mario’s book through Amazon here:

You can follow Mario’s journey through his blog here:

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The Six Meal Myth and Nutrient Timing


When many of us first start out bodybuilding and changing our lifestyle we are subject to a myriad of sources making endless claims and it can be hard to know what to believe. One claim I hear all the time is that eating six meals a day keeps your blood sugar levels more stable and makes the metabolism faster. There are so many people saying it so it must be true. Right?

Wrong… I’ll tell you why.

The myth has been propagated for quite some time without any evidence to back it up. In fact, numerous studies have shown that it doesn’t matter how many meals you eat during the day. In one case, subjects ate all their calories in three meals and then ate the same number of calories in six meals with no effect. Most other studies revealed similar results.

At this point the data suggests that this myth is likely false, so you can stop worrying about having to get in those six meals.

Nutrient Timing

Nutrient timing isn’t important for people who exercise casually. People that are just weight lifters or want to get in shape don’t have to pay much attention to it because they’re probably not looking to maximize performance and/or muscle gain. Nutrient Timing is the idea that ingesting nutrients (protein and carbs) post or during the workout and after will increase both performance and muscle gains.

Energy Phase

During the energy phase (while working out) energy demands are at their highest. Energy is used by the skeletal muscle or ATP. ATP is produced from macronutrients like protein, carbohydrates, and fats so they indirectly contribute to muscle contraction. The high rates of energy demand are met by ingested and stored nutrients. This breakdown is catabolic by definition, but the workout period is marked by both anabolic and catabolic effects. The nutrient intake can shift the anabolic/catabolic balance during exercise, enhancing the anabolic effects while minimizing the catabolic effects. A protein and carbohydrate drink ingested immediately before or during exercise can increase skeletal muscle blood flow and enrich the blood with glucose and amino acids, reducing glycogen depletion. It also is important to note that the carbs and protein should be taken in the form of a liquid, and you must drink an adequate amount of water in order to stave off dehydration.

Anabolic Phase

The anabolic phase takes place immediately after a workout and lasts about an hour, during which the cells are ready for muscle building. Even though this phase is typically anabolic, it can remain catabolic if there is a lack of nutrients. Without proper nutrition, the period immediately after strength or endurance training is marked by muscle catabolism – the continuing breakdown of muscle. Typically muscle breaks down and then starts to build back up later in the recovery cycle, but new studies have come out showing that supplementing with protein and carbohydrates shortly after exercise can result in additional muscle growth and quality.

It is important to note that the quantities of carbohydrates and protein to be ingested will vary depending on several factors including weight, body fat percentage, exercise intensity and exercise duration


Thanks for reading