No BS BJJ

Having more muscle does not make it harder to lose weight. 500 calorie deficit/day = 1 pound of weight loss. Your choice: will it be fat, or fat and muscle?

And for the argument that muscle weighs more than fat...yeah, no. One pound of fat weighs the same as one pound of muscle. It just takes up more space.

If your job is to impose your physical will upon another human (i.e. in a BJJ competition) and you need to cut weight, why wouldn't you want to be a strong as possible?

Celebrated 25 years sober the other day. No doubt the best decision of my life...I wouldn't have the life I have now if I hadn't kicked alcohol. And yeah, maybe I traded addictions and plugged in jiu jitsu and rock climbing and any number of other hobbies instead. Still a good trade.

Two things helped me re-frame my addiction:

1) Addiction is action in the face of consequences

2) For me, it’s like having an allergy. Some people's biology doesn't let them eat peanut butter. Mine doesn't let me drink.

If you've been looking to get sober from any substance, you can do it. There's lots of ways to get there. There's people who can help you. You just need to take the first step. Just do it. You'll be better for it.

If you've been sober and fallen off the wagon, it's OK. All is not lost, and you didn't waste those years of sobriety. Pick yourself up, dust yourself off, and make the choice, the decision, to be sober again. Reach out to whomever you need to.

Addiction is a complicated issue, with genetics and mental health and social environment factors, all mashed together into a sloppy soup. But it still comes down to making a choice to get sober, getting the help you need, and to keep trying.

I believe in you. You've got this.

What supplements do you take?

Been getting asked this a lot lately, so here's the list:

- Creatine monohydrate (I get mine from but any reputable company without all the extra stuff added in will do you well)

- Whey protein (many different flavors...chocolate peanut butter is my favorite, and vanilla ice cream goes great in my oatmeal)

- Multivitamin

- Fiber (don't forget to p**p!) Liam ( ) is one of the few folks out there talking about the importance of fiber... wish more people would

- Melatonin

- shots when I need to get an extra protein boost (this is from the minds over at )

That's it.

Stick to the supplements that actually do something. Most don't, except for giving you really expensive p*e.

Got some BJJ training in this AM with **p , then was feeling bold and went for a deadlift PR. Thought I would hit a triple, got 4 instead. What's next?

5 questions with BJJ legend, Grandmaster

1. Favorite submission: the Rigan Twister
2. Rigan now vs Rigan 10 years ago, who wins: Rigan now
3. Roll with literally anyone: Rolls Gracie
4. Eliminate one submission for all time: heel hook
5. Wristlock the new guy: yes!

Thank you to for taking the time to answer my silly questions, and for once again sharing your knowledge and experience with us at . Obrigado, Grão-Mestre!

Having a healthy relationship with food can be challenging.

Today, for instance, I don't really have an appetite. Most days, I'm hungry ALL THE TIME. I destroyed a box of mint ice cream sandwiches yesterday. But today... don't really want anything.

I'm going to eat anyway, and focus on at least hitting my protein goal. I don't want to get into a habit of just not eating.

I get it, this is a real issue for some people. Some folks just are never hungry, and they typically eat far less than what their body needs. What happens here is that their bodies become metabolically adapted. They don't lose weight, but they also don't operate at optimum levels. And if they try to lose weight, it becomes even more difficult.

If you ever need help with this, let me know. I have my nutrition coach certification, and this is something I can help you with.

Welcome to our makeshift BJJ and MMA competition team training center! (It's a corner of the gym we section off before class while the women's kickboxing cardio class is running.) We've got strength training and competition practice going on at the same time, and it is glorious! Here we forge stronger and better fighters! Huzzah!

A simple $15 food scale might be the reason why you can't keep the weight off, or why you aren't losing weight.

We generally greatly underestimate how many calories we're actually consuming. A food scale can take the guesswork out of it. I know it helped me. I put on 15 pounds and the whole time I thought I was eating a reasonable amount of food.