Extreme Fat Loss Seminar Time Stamped and Transcribed

21 May

warning fat loss

The central theme of your Science Lab membership is the idea of Metabolic Flexibility.  We wrote these chapters specifically for High Intensity Weightlifting Sports.  Along with that you get the UNLIMITED ability to talk to coaches and nutrition experts in these seminars as well as our private group click this link for details.

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Extreme Fat Loss Seminar May 20th

20 May

warning fat loss



Science Lab members have access to a private forum where they can ask coaches questions related to their performance and eating strategies.  They can also attend and participate in seminars like this one, click here for info.


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Protected: Foundations for May

20 May

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Dreamsicle PWO Shake (Vanilla Progenex and Orange Flavored Vitargo)

20 May

Progenex and Orange Flavored Vitargo

In the Science Lab, someone mentioned that they were combining Vitargo with  Progenex to create this delicious concoction, so I thought I would give it a shot.  It’s basically Vanilla Progenex (2 scoops) and Orange Flavored Vitargo (one 70g pouch or two scoops).  You can find links to Progenex (10% off) and Genr8 Vitargo S2 (free shipping) in this article I wrote on “Supplements I put in my body”.


From Heavyweight to Welterweight to Light Heavyweight

20 May

Me at 9%

A big part of what the Science Lab is about is changing what you THINK you know about health and fitness.  We focus on bringing out the best version of you, irrespective of your body fat percentage or how much weight you THINK you need to lose.  Click here for more details.

As you can tell from the title, I went from a heavyweight (boxing divisions) to a welterweight (the division that is so popular in boxing with Floyd Mayweather and Manny PacQuiao.  Just so you know, those guys are small in real life.)  In the picture above, I weigh 149 lbs. (down from 215 lbs.)  This was almost two years ago now, and since then I have put on a considerable amount of muscle (and yes, some fat as well.)  The problem with this picture is that I was weak.  By many standards, I still am, which is why I have mixed feelings.

Going from 215 lbs. to 149 lbs. is a life changer.  I have no ambivalence about that, but let’s be clear:  that was not the most athletic version of myself.  This morning, I woke up at 176.4 lbs. (Or in boxing terms, a “light heavyweight.”)  I will be pulling close to 400 pounds for reps today.  The 149 lb. version of me could not do that even once.  My wife didn’t have more sex with me as a result of this picture…In fact, nothing really changed at all when I was smaller.

Screen Shot 2013-05-20 at 7.10.25 AM

Wait.  I take it back, something DID change; I was like “Fuck that.” and I focused on getting bigger.  I think I got caught up in other people’s ideal view of what my journey was about.  Don’t get me wrong; I went from 32% body fat (measured in a lab) to 9%.  There are a lot of people who THINK they are a certain percentage and get the bad news when they actually test it.  The reality is that nothing changed for that person.  When you get your body fat percentage tested often, there is a chart that measures obesity.  The chart is kind of bullshit for most people.  Certainly, if you are in the 40th percentile it’s time to go to work but when you are a woman at 29%, you aren’t fat.  The same goes for a man; in my last test I was 16% and I am certainly not scared to take off my shirt (#SOGO.)

All that said, I lost all that fat mostly fed.  Certainly, in the last month I dialed it in a bit and ate less FOR 3 WEEKS!  Other than that, I just did CrossFit and got better.  I can tell you this:  I think I was meant to be a light heavyweight.  I don’t care what the chart at the University of Minnesota says or what other people’s vision of me is or was.  The best version of Paul Nobles is strong.  I may never get to 9% again because of that but I can tell you this…If it ever happens again, my chest and ass won’t be as small because they’ve certainly grown. (OK, they could still use a little work…We are all unfinished products to a certain extent.)

FYI after writing this post I lifted 507 pounds, as a light heavyweight;-)

507 pounds

And the Grocery Bill Doubles….

19 May

cioppino2My 19 year old son, Lucas, is home from his first year at The University of Wisconsin-River Falls.  I have two boys (3 if you include my husband) and they could not be more different.  Dalton is our athlete.  He acts like an athlete, eats like an athlete and definitely SMELLS like an athlete.  He knows random facts about professional athletes that the typical person could care less about and even has a special alert on his phone that sounds when something “BIG” happens in the sports world.  Lucas has no desire to play or watch sports.  He is our intellect who can read a book faster than you could watch the movie, loves animals and nature and….is a vegetarian!  While I completely support his choice not to eat meat, it does make cooking and grocery shopping more complicated and more expensive.  It also worries me that he is not getting the nutrients he needs.  Thank goodness he will eat fish and seafood, so he can get some of his protein needs there, but the amount of protein he is putting into his body is far from what he needs and his caloric intake is way too low.  It’s one thing to hear people, like Paul, talk about how fueling your body affects your performance.  It’s another thing to see it first hand, and it’s not pretty.  (By the way Paul, I can’t wait for you to talk to him!)  We are in the process of forcing Lucas to stay awake while feeding him whatever we can.  He is in this vicious cycle where all he wants to do is sleep, which keeps him from eating, which makes him want to sleep more.  6 months ago, I may have thought that this was just typical behavior from a college student who just finished a week of finals and whose sleep schedule is off.  Now, I think differently.  This is not normal, even for a college student.  This is a body that has not been fed correctly and can no longer function properly because of it.  Mom to the rescue!

Tonight, a nutrient packed dinner for the boy!  Since he will eat seafood, I pull out the scallops from my freezer.  Since they have been in the freezer for a while now, I can’t just do the typical salt and pepper, sear in a pan with butter scallop…this will need some extra flavor.  I love cioppino!  Cioppino is a stew full of various types of seafood in a tomato based broth.  Since I don’t have a variety of seafood (remember, I am in Minnesota) I will make a scallop cioppino.  I think I will add some spinach to it too, since I add spinach to as many of my dishes as possible just to add a little bit more nutrition.  Since the boy is basically in starvation mode, I will serve this over some cooked white rice too!

After I made this recipe, I tasted it and thought…YUM!  You could substitute chicken, fish, veal or whatever protein of choice and it would still be delicious!


  • 10-12 medium scallops
  • 1 teaspoon coconut oil
  • 1 cup chopped red onion
  • 3 minced garlic cloves
  • 1/4 cup coconut milk
  • 16 oz can of crushed or diced tomatoes
  • 1 tbsp Italian seasoning
  • 1 handful of baby spinach
  • cooked white rice

Preheat oven to 450 degrees.

In a skillet, heat the coconut oil until melted over medium high heat.  Add the red onion and cook a couple of minutes, until transluscent.  Lower the the heat to medium/low and add the garlic.  Cook about 1 minute and add the coconut milk, tomatoes, italian seasoning and spinach.  Cook for about 2-3 minutes, or until the spinach is wilted.

In a baking dish, arrange your scallops in one layer and pour your tomato mixture over the top.  Cook for about 15-20 minutes (this is a perfect time to cook your rice).  Scoop your rice into a dish, top with your scallop cioppino and enjoy!!!

Me at 9%

19 May

Me at 9%