10
Jun

Eating MREs

In a vain attempt to be more like the Recon Marines in “Generation Kill” (http://www.imdb.com/title/tt0995832/), we bought a package of 12 MREs (Meals, Ready to Eat) off eBay for 73€ incl. shipping (6€ per MRE). These are the supply ratios of the US Military, prominently featured, mocked and debated in Generation Kill.
 
Recently I watched some guy at thedailywtf.com (http://thedailywtf.com/Articles/Souvenir-Potpourri-Meal-Ready-to-Eat.aspx) eating a MRE someone sent him. He didn’t like it. But then I don’t like his site, so who cares? Point being, my expectations were pretty low.
 
But behold! The MREs I’ve eaten until now tasted pretty good. Yea, it’s not 5-star-cuisine, but it’s better than many things I’ve cooked. Menus I had so far were Pork Rib, Beef and Gravy and Meat Balls.
 
In case you’ve never eaten a MRE yourself, let me break down what each package contains. The stated goal of the MRE is printed on the meal packaging. It is to ensure the proper nutrition and energy level of a soldier in training or combat. In these very demanding situations, the carton states, a male soldier needs between 2800 and 3600 calories per day (2000 - 2800 for women). Each MRE contains between 1200 and 1300 calories. The soldier is advised that he needs three full meals a day! Three MREs would contain between 3600 and 3900 calories, too much, but this isn’t much of a problem, as you’ll see shortly.
 
There are also some tips on how to eat if you don’t have much time. Eat some of each component to ensure variety of nutrients, eat calorie dense carbohydrate components first (crackers, bread-type-things, sweets, drinking powder). Yes, they actually tell you to eat drinking powder. People seem to do this, as it is shown in Generation Kill. I guess it’s more convenient than fixing yourself a glass of water and stirring the powder in while you’re being shot at or driving around in your humvee.
 
The MRE consists of the following components:
 
- Main course (1 or 2 bags, e.g. pork rib in one bag and clam chowder in one bag, or beef in one and mashed potatoes in the other)
 
These are usually based around some kind of meat. There are also three vegetarian MREs in our carton, featuring cheese omelet, bean stew and the like. The meal is marinated with sauce in the bag. The ones I had were quite good. Maybe a little low on flavour, but there’s extra salt and spice in each bag (see below). There is also a little bag with extra sauce, like barbeque sauce for the pork rib.
 
- Cooking bag with chemical heater
 
You place the main course (and/or coffee drinking bag, see below) into this. Then pour a little water in. The chemical heater triggers, you place everything into a carton and it cooks. Takes about 10 to 15 minutes. To avoid uneven heating, you can knead the meal during or after cooking. Cooking this way is extremely fun and takes no equipment.
 
- Drinking powder, to be stirred in water (or eaten from bag if you like)
 
These are very sugary. I stirred mine in a half-liter glass of water, and there was still a 1cm sugar crust at the bottom. The ones we had so fare were cocoa (very good), punch (so so), lemonade (good) and iced tea (good). The packaging of my punch states it contains soy. They probably fortified this to make it more of a protein shake. Most of the foods are heavily fortified with vitamins or other nutrients.
 
- Bread/Tortilla/Crackers with spread
 
As an entry dish while your main course is cooking. These are pretty good. The bread tastes a little boring, but hey, it will last for two years. Of course it’s not as fresh as real bread. One thing that amazed me was the fat content of these breads. I don’t know of any other kind of bread that gets 50% of its calories from fat! This is actually pretty clever to prevent insulin spiking and ensure long term fullness.
 
I had tortillas with jalapeno cheese spread, crackers with cheese spread, bread with cheese spread and crackers with peanut butter and jelly. The “normal” cheese spread doesn’t have much taste, it’s almost disgusting. But the jalapeno cheese and the peanut butter and jelly were very good. I’m not sure if the mix of the bread/spread is random. In Generation Kill, Colbert complains of a stupid combination of bread and spread. Something like jelly on a tortilla. Maybe I was just lucky until now?
 
The bread and spread contain enormous amounts of fat. I think this is important. I was worried about all the carbohydrates in the MREs (and there are lots), but they made sure to also include protein and fat. I’m guessing you wouldn’t need all the fancy meal technology to just carry around dried bread and crackers.
 
- Two snacks
 
These are interesting, mainly because I don’t know many of them. Americans seem to eat different snacks than germans. For example I’d never eaten M&Ms with peanut butter before. Also “the cookie” seems to be popular in the MREs. I mean one large cookie. We also had coffee beans covered in chocolate, a “pop tart” (some kind of cake), a fig bar, beef jerky, cheesy chips and others.
 
On the packaging, the soldier is advised to safe snacks if there is no time to eat. He can then eat the snacks on the go when hungry. Since the snacks are all high-calorie, this allows for moderation of the caloric intake. A very hungry soldier can eat all the snacks and some he saved earlier, a not-so-hungry soldier just saves for later. In Generation Kill the soldiers save their snacks in a huge carton in their humvee to eat while driving.
 
- Utility bag
 
These always contain matches, a moist towel and a dry towel. Also coffee or iced tea, salt or spices, sometimes “butter buds” (no idea what that is, presumably some kind of butter-powder) or cream powder for the coffee. I tried one of the coffees and it was pretty good. Then again I hate coffee. If I liked it, that may be a sign of its non-coffeeness. Also: there are always two cinnamon chewing gums. My roommate hates those, but I like them. You can’t chew them very long though. I guess they’re just to help with dental hygiene or something.
 
- The spoon
 
Of course. You need something to eat from the bags. The spoon is pretty bad for something like pork rib, which I ate from the bag like a candy bar.
 
 
Ingredients
 
This is pretty amazing. I’ve never seen so many ingredients in food. One carton had 21 lines of ingredients printed on it! Among them things I’ve never heard of (FD&C in different colors). The famous high fructose corn sirup is omnipresent. I’m not sure we have this in germany, it might just have another name. Also lots of “regular” sugar, dextrose, fructose, glucose and so on. There’s lots of wheat and soy, sometimes milk. If you’ve got allergies, you’re fucked.
 
Considering this has to last for years in arctic and hot climate, survive drops from planes, be ready in 10 minutes to eat on the run, provide ALL the necessary nutrients for the soldiers (no eating apples in foreign desert countries), give comfort in firefights and be cheap, it’s no wonder that it’s more chemical than food. It’s the most high-tech food I’ve ever eaten. Maybe NASA has more technology in their food.
 
Still I think they did a great job. Most of the meals taste pretty good, though some could use more seasoning. I have to tinker with the spice/sauce packages a little. The snacks are interesting and tasty. Not very healthy though, I guess.
 
Overall I’m not sure how healthy the MRE as a whole is. They’re based on the RDA. I don’t know how good these are. Nutrition isn’t a real science yet, more like witchcraft and make-belief. But they wouldn’t hurt their own troops, right?
 
The thing that amazes me most about the MREs is the way they fill you up. Unlike typical meals that would contain the same 1200-1300 calories, they don’t stuff you up to the point of puking. Instead you get quite full, and stay full, for a very long time. Somehow the food seems to stay in you a lot longer than normal food. It also keeps me very awake and makes me feel warm.
 
To show you what I’m talking about (and to try out OmniGraphSketcher, which is cool but which I seem to have no use for - until now!), I’ve made a picture:

Overall I like the MREs. They’re very fun to eat and you don’t have to clean up. Just throw everything in the trash. I wouldn’t want to eat them every day for a long time, but they’re not too bad. Definitely a fun experience. Much tastier than I anticipated. Also, 6€ per meal is not much considering all the snacks and included beverage powders.

Posted via email from Bleicke’s posterous

14
May

MacBook Air (Rev A) Issues

I’ve had the MacBook Air for about 8 months now, I think. I have the Revision A, the first one. No fancy NVIDIA graphics yet. By now I’ve actually found a few things that bug me:
1)Gets hot easily and likes to rev like crazy
And when I say easily I mean 1-2 YouTube videos. Even on a flat, wooden surface, this makes it go crazy. I get that the Air is not a high performance slash work horse computer, but come on, YouTube? Really? The fan also doesn’t just go to 3000 revs or something. It goes all out to 6200 and stays there until a)you close the lid for a few seconds or b)you do literally NOTHING but hold your breath for 30 minutes.
At it’s idle 2500 rpm the fan is not audible, but at 3500 it starts to get loud. And at 6200 it annoys me. 
This issue might be resolved in the Rev B, which has a new processor and better graphics.
2)Sometimes, yes, sometimes, it’s a little slow.
I don’t have the SSD, and I have the smaller (1.6GHz) processor. It’s not really bad, but from time to time I have to wait. I have a feeling this is also gotten worse, because it was really crisp when I first got it. Maybe I have to format the drive and reinstall the OS. Like in Windows. That would suck.
Snow Leopard comes out in June, so I’ll wait till then and format.
By the way: it is perfectly possible to render videos in iMovie on the smallest MacBook Air. I cut a little video and it rendered the 20 seconds (ok, that IS short) in less than a minute.
3)The screen hinge wore out SO easily!
This is also annoying, especially when you have the computer on an unstable surface.. like your lap. The hinge is so loose that the screen flips back and forth about 1-2cm. That feels cheap, not like the rest of the really stable aluminium case.
4)Now that I have an iPod, a backup hard drive and a mouse, 1 USB is annoying.
This one is not too bad. I backup about once a week, and the mouse stays on the table. So once a week I have to plug in cables for a few seconds. It’s still a little annoying.
I tried using a Apple Mighty Mouse Wireless to get rid of the mouse, but it sucked. I think maybe all bluetooth mice suck. Seriously, who uses them? The only ones on the market are those little, nasty “laptop mice”. They’re all worse than touchpads. Maybe bluetooth just isn’t for mice.
We also tried using an Apple TimeCapsule, but that totally sucked. Stopped working after two days. Nothing but trouble. Sent it back.
Apple, do some work on your periphery!
Upside
Those are really the only things bugging me. On the positive side, the mobility is incredible. It’s just so light! Even carrying my mates 13″ aluminium MacBook (which weighs 2.5kg as opposed to the Airs 1.3) feels really heavy. I can’t even fathom carrying something as heavy as my old ThinkPad or some of these monstrosities people put up with on the PC front.
Also it does everything well I do. Which is writing, surfing, coding, watching videos from time to time, emailing and chatting. I’m not exactly a power user in the CPU sense, and I feel like I have enough speed most of the time. I do feel the difference on iMacs or MacBook Pros, though.
What next?
Kind of sad that I’m already thinking about the “next” MacBook, I know. I’m probably waiting for the next generation of MacBooks, which should launch in 2-3 years. If I don’t stumble upon a load of money till then, I’ll wait it out. 90% of the time, the Airs really fine. Am I going for the next Air or the next Pro? Or the next “just MacBook”? I don’t know. I’ve always wanted to try a Pro, and the huge screen does make a difference. On the other hand, how could I get anything heavier than the Air now? It’s SO portable!
Time will tell.

Posted via email from Bleicke’s posterous

14
May

Mighty Mouse Wireless sucks

I’m really disappointed in Apple. Maybe I’m just spoiled, having used Razer Mice since before optical mice were invented. But the Wireless Mighty Mouse just sucks. I can get over the non-functioning right mouse button (there isn’t one, but it’s supposed to know when you meant to press it - which it doesn’t). But having a mouse responding more slowly and less accurately than the touchpad of the computer makes the mouse pointless. I fumbled trying to close windows or hitting the right line in text documents. When you start using a lot more hotkeys than with your touchpad, you know your mouse isn’t doing what it should be doing.
 
I have an idea about an app that could help solve this. Not fix the mouse - but making more of the typical mouse-commands usable by keyboard. Have to think about this. Kind of like Quicksilver, only good. A little like Enso on the PC and maybe beyond that.

Posted via email from Bleicke’s posterous

01
May

Project six-Pack is on ice

Didn’t mention that for a while. I did Tim Ferriss’ slow carb diet for 3 weeks and gained at least 5kg. Kind of not what I was hoping for. So project good-looks is dead for now. Probaby trying it some other time again. Focussing on my studies for now, I guess. They’re kind of lame, though.

Posted via email from Bleicke’s posterous

08
Apr

Posterous

This is an interesting service. You email them anything, and they host it for you, put it on your .posterous.com blog and even autopublish it to your real blog. Looks awesome, too. Time to get rid of wordpress?

Posted via email from Bleicke’s posterous

19
Mar

I don’t know SHIT about why people run Amok

And neither does anyone else. But why not simply admit it?

That’s right, because you’re scared. Scared of not knowing why people shoot their classmates and then themselves. I’m kind of pissed at the german magazine “Der Spiegel”. Of course I never buy it. But a friend brought one over and I read the article on the recent maniac who killed 15 kids in his old school and then shot himself in the head.

This time they know literally nothing.

He ate Spaghetti. His father had a Mercedes CLS with a 6.3l V8. The sign on his fathers company is grey (they actually wrote that). He liked table tennis and computer games. They write that “experts agree all amok runners have access to weapons”. I guess they expect people to run amok with just their bare fists. Amok boxers. Experts also agree that “kids in their puberty seem out of reach”. What the hell is wrong with you? Didn’t anyone at “Der Spiegel” go through puberty themselves?

Seriously. I get that you feel obliged to fill six fucking pages about this guy. But if you really know nothing? Why not just print the following in big letters:

We don’t know shit and it scares us!

Maybe I’m just pissed because the same things that make this guy suspicious are those they usually WANT one to do. Like NOT get drunk every weekend (and consequently be a social outcast), being competitive (instead of a lame loser like our whole generation seems to be), eating pasta (wtf.. how is this relevant to ANYTHING), get good grades in school.

This guy actually did everything right. And then he ticked out and killed everyone.

20
Feb

Worst Fuck-Up Day ever! Woo!

Ok yesterday was really bad. I had cravings for meat all day. I didn’t have that on a normal vegetarian or even vegan diet in months. The last time I had those were when I tried eating only fruit for one month. They took longer than one or two days to develop, but then they were also stronger. This time I just gave in, thinking they’d get a lot stronger soon. So, in some way, I developed negative will-power. Great.

In the evening I sprinted home, not Tabata-fashioned, but still intervals. But I didn’t do my max strength routine. I have to focus on learning how to squat before doing actual squats.

I subscribed to the excellent  CrossFit Journal and they have some videos on how to do proper squats. I’ll try those. Don’t want to injure myself.

They also have an “optimal” diet. It’s the zone diet. It basically says: eat 40% carbs, 30% protein and 30% fat in your meal. For convenience, CrossFit meals are divided up into equal “blocks” of each of the three macronutrients. A sample meal from one of the videos is: a steak, large side of broccoli and some blue cheese dressing (for the fat). This is a lunch- or dinner-type meal, they also have 2 snacks per day. Those are something like: almonds (fat), cottage cheese (protein) and an apple (carbs). Those are off the top of my hat now, probably not the right proportions. See the CrossFit Journal on “Zone Diet” for that.

It sounds fascinating. Also: while vegans all sound nice and healthy, do I want to look more like Steve Pavlina or the guys from CrossFit, who eat the zone diet? Steve is probably healthy too, but he doesn’t look as healthy as they do.

AND THE CROSSFIT GUY HAS A SIXPACK! Which is what I want. Strive to be like your idols, right? So should I go zone?

On the other hand this might just be another fad that I’m trying, like Fruitarianism. Maybe the key is actually not the diet so much as it is the working out for the CrossFitters.

Sigh!

19
Feb

Fuel Diet & Workout Update

Just a little update here. Diet went mostly fine, I cheated on the friday evening meal because a friend came over and we watched some movies. I had some nuts, dark chocolate and drank coke. Over the weekend I didn’t binge too much, “regular” consumption of sugary stuff I guess. I made tofu burgers, but they weren’t very good.

Working out also went pretty well. I sprinted every day that I marked on the list. I also did most of the workouts, though I skipped the squats several times. I have some kind of squat-phobia. Maybe because my knees start to hurt when I do lots of squats. I’m afraid to hurt my knees.

Any results yet? I can’t tell. I look pretty much the same in the mirror. Don’t have a scale to weigh myself. I like my new beard.

Fascinatingly, it’s not too boring to eat the same dinner every day and drink the same post-workout-shake every day. I get the rice right most of the time now. That seems important, because the rice gives it texture. If the rice is too wet, it tastes too soupy (not in a good, creamy way). If it’s burnt, well, it tastes burnt.

I also calculated how much I need my daily needs in nutrients and vitamins. I took the German RDAs and all my food in a table. I meet some of them, fail “a little” (as in only get 70%) on others, and completely fail in a few (Vitamin D for example). I’m thinking about writing a calculator for this that can scrape the nutritional stats off Wikipedia. Typing every single food item by hand into Numbers is getting really lame.

07
Feb

Workout Planning 101 with Bodyweight Exercises

Hey folks,

Here is the translation of an article I wrote for the german www.FighterFitnessForum.com, which is exactly what it sounds like. It’s not a 1:1 translation as I left out some of the introductory stuff specific to Fighter Fitness.

Introduction

Bodyweight Exercises are great. They’re fun, you don’t need anything to do them and they work great to get stronger, fitter and look better.

But while there are hundreds of example movements online and in books, there’s a lack of planning and systematic material. I found it difficult which movements to put together, how often and how long to train, etc.

This is a conclusion of what I read in many forums and articles and books over the months. If you have any comments, please let me know.

Training goal

To start everything off, you need a goal. What do you want? Lose fat? Build muscle? Improve in your sport? Build strength?

Nobody can tell you what your goal is. You have to find out yourself. But don’t focus on a single aspect of training exclusively. Know the powerlifters from TV, legs like trunks and bellies like minivans? Or the skinny marathoners that resemble skeletons more than athletes? Nobody wants to look like that. Yes they’re strong, or have great endurance, but I think they make a great case for balanced training.

But most sports have a need for well-rounded fitness, so don’t worry. Also it’s not difficult to train the different aspects at the same time.

Training unit

A “unit” contains about 4-6 weeks of training. At the end of each unit, you should take a week of “rest training”. More about rest training later.

In each of these larger units of training you should use similar movements and workouts. This way your body gets used to the style of your training.

When you do the next unit, e.g. after one month, mix the movements up a little. This way your body can’t get used to the workouts too well. Just a little. This is just like working: after a few weeks you know what to do, but if you work the same job for 20 years, it’s probably boring and not getting you anywhere.

Training “week”

This doesn’t have to be an actual week. Ross Enamait from RossTraining.com uses a 5-day-plan, CrossFit uses a 4-day-plan. I use a whole week for convenience.

There are four big areas of training: max strength, strength endurance, conditioning and explosiveness. Ideally, you’ll have at least one session of each in every week. After that, train those you want to focus on. E.g. do two or three max strength sessions if you want to concentrate on that. But be careful with the order of sessions, more on that now:

  • Don’t forget to put in rest days
  • For max strength training and explosiveness, your central nervous system (CNS) should be fully rested. Best to put these after a rest day.
  • The CNS regenerates slowly. Don’t put one of the very taxing max/explosiveness days after another. Also don’t train max/explosiveness more than 3 times a week.
  • When training max/explosiveness, stop training BEFORE your muscles fail. This way you don’t risk injury and overstressing the CNS. You can go all out in the conditioning sessions.
  • Strength endurance doesn’t tax the CNS so bad, but your muscles will need rest after this. Don’t go to failure, but you can go a little further than with max/explosive.
  • Conditioning is intended to train your heart and lungs. Your muscles shouldn’t be stressed too much. You can really go all out. If you like, train until you puke. It doesn’t take that much really. The movements here should be selected so that they’re trivial to perform and you don’t risk injury due to sloppy technique.
  • Your cardiovascular system regenerates quickly. About 10 minutes after a conditioning session, you’ll start to feel well again. You might even want to do another one ;)
  • Muscles take longer to regenerate: about 1 or 2 days, depending on how far you went. If your muscles are sore for longer than 2 days, you probably trained too hard.
  • The CNS takes a while. Don’t put two max/explosiveness days in succesion.
  • Split-training (i.e. training different body parts in different workouts) doesn’t really work with BWEs. Most movements train different parts of the body at the same time. Just train the whole body every workout.

Workouts

Max strength workout

Few repetitions each set (small sets)
Long rest periods between set (up to several minutes)
Low volume
Very intense exercises (it’s max strength after all)

A very intense exercise is one you can’t do more than 3-10 times in one set. This is not very specific, but it’s not so easy to tell with BWEs. For example, even when my max pull-ups were around 12, it still felt like max strength. Just use your intuition.

If you feel a movement is too easy, make it more difficult by changing the angle or putting your feet up or something. It’s generally easy to scale BWEs, just look around the internet.

Example workout:

3 sets of 3 pistols (one-legged-squats)
3 sets of 3 pull-ups (if too easy, make them more difficult by grasping a chair between your legs or something)
3 sets of 3 dips

After each set, rest for 2 minutes to regenerate muscles and the CNS.

Strength endurance workout

High volume
Low to  medium intensity (big sets)
Medium length rest between sets (30-90 sec)

Example workout:

3 sets of 20 push-ups
3 sets of 50 squats
3 sets of 10 pull-ups (if too difficult, jump up to the bar to make them easier)

Rest for 60 seconds between sets.

 

Conditioning workout

The goal here is to get your cardiovascular system running and keep it up.

No or little rest between sets
Medium repetitions per set, so your muscles don’t get tired but your heart keeps pumping
Easy to medium intensity of movements
Your whole body should be involved. Use whole body movements like Burpees or combine push-ups with squats.

The intention is to keep going while not going to muscle failure. To do this, we can use circle training. Each muscle group is involved shortly, but then has time to rest. If your muscles fail during this, you did too many repetitions or movements of too high intensity.

If you can’t breathe and feel like puking, you’re doing it right. 

Example workout:

5 circles of:

5 push-ups
10 squats
3 pull-ups
5 burpees

No rest (or just a little, if you need it).

These conditioning circles look pretty harmless on paper, but they’re pretty fucked up. Try them!

You’ll regenerate quickly after on of these. If you don’t have much spare time, you can put one in days normally reserved for other training. If you’re training 5 days a week already, you can put a conditioning circle in a max strength or strength endurance day. Just push it back to the evening when you train max in the morning.

 

Explosive workout

The fast-twitch-muscles that are responsible for your explosiveness are only activated at a certain level of intensity. This means you have to “max” it out a little before doing explosive movements.
Explosive movements tax the CNS very much. Don’t overdo it!
A little explosive training is enough to stimulate the fast-twitch-muscles. Once a week should be enough, and the workout can be pretty short.

Example workout:

3x the most difficult push-ups you can do (activate FT muscles)
10x clapping push-ups
3x pistols (one-legged-squats) or squat while carrying a weight (activate FT) 
30x tuck jump
3x weighted pull-ups (just grasp something with your legs)
5x clapping pull-ups

Do 3 rounds of this. Rest 2 minutes between rounds. 

 

Rest training week

Ross Enamait says in Full Throttle Conditioning (great book, like all his training manuals) that one should put in one rest week after about 1-1.5 months of training. So we put one in after each of our big scale training units.

He also says to not reduce intensity or the number of workouts, but the volume!

This means we only do 1/2 the number of rounds or 1/2 the number of repetitions, but the intensity stays the same.

 

My workout plan explained

The biggest difference between what I recommend above and what I put in my own workout plan is this:

  • I have no dedicated conditioning circles
  • I have no explosiveness training
  • I do short sprints 5 days a week instead

Sprints are mostly a conditioning workout until the legs get tired. They also train explosiveness a little, but I removed explosiveness for two other reasons: I’m too heavy to do most explosive movements (clapping push-ups and clapping pull-ups) safely. I can do them, but I’ll fall on my face 50% of the time. Also they’re quite loud to do indoors, and I don’t fancy doing clapping push-ups on the street. Maybe when I’m a little lighter I’ll incorporate a dedicated explosiveness workout.

Why do I do 5 little sprints instead of one big conditioning circle?

Getting the cardiovascular system high pumps up your metabolism for the whole day to burn more calories. So instead of having one day of high-metabolism a week, I’ll have 5. Hopefully this helps me lose fat.

07
Feb

Stephen Kings “On Writing”

Phenomenal book. Awesome!

It’s part biography and part writing bible. And like everything King, it reads really well.

Apart from some tips on how to write BETTER and how to find an agent, it is just plain motivating. I’ve read it for the 3rd time now, and every time it lifts my spirit and I want to become a full time writer. Despite the biography part.

So if you have ANY aspiration to write fiction, READ THIS BOOK!