Part 2: The Letters P, C and F – The Fatty Truth

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

It takes me 8 hours to write an article, 8 more hours to review it and 60 minutes to press publish; and I still make spelling and grammar mistakes. I shower 3-4 times a day, wash my face with the most expensive fascial cleansers out there and I still get mild acne. I see people train hard, diet hard and recover, but they still lack that muscular maturity. Females go through episodes of anorexia to look like that Cosmo model, yet they lose a lot of hair, the sparkle in their eyes diminish, their nails start to break off, their skin barely shines and their bones are as fragile as a piece of tissue.

The above are all side effects of a lifestyle low in fat. Has anyone seen those Lebanese, Jordanian, Syrian and Palestinian documentaries about how their senior citizens live above the age of 90? How do they do it? They have more energy and vigor than Kuwait’s older generation; but how do they do it?

“Ebnakul zaitoon,” or “bin7ib zait el zaytoon kteer.” (English Translation: we eat olives or we love olive oil a lot). Those are literally the two answers available to explain how they managed to live that long.

Or approach a Japanese dude and ask him how they live so long and why heart disease isn’t such an epidemic: “We uuuh, rive very hearthy rong rife because uuuh we eat sushi and aaah hearthy fatty fish high in omega sree! And when Godzirra come again, uuuh we can fight!” (English Translation: I’m not really sure what he said, but it had something to do with karate and sushi).

Fat is a lot more important than any other macronutrient. I’m not saying that fat should be consumed alone; in conjunction with other macronutrients, fat can do wonders. Unfortunately, I learned it the hard way.

When I started weight-lifting, I did what the pros did: ate a diet high in carbs and proteins and low in fat. I wanted to be as big and as ripped as they were. And come on, it’s common sense! Why would I listen to some nerd who majored in medicine and not a freak with veiny arms? Long story short, I paid the price and should’ve listened to the pencil neck. I had terrible acne, my short-term memory was a joke, my hair barely grew to considerable volume, my immune system was a disaster, every joint in my body hurt like hell, I was tired all the time, my muscles looked like soft ballons that only looked decent when training and I suffered constantly from overtraining. Why? Because I went low-fat, thinking that low-fat would get me big and ripped.

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Part 1.5: The Letter P, C and F

Post by Fahad AlYehya

Post by Fahad AlYehya | Core Fitness – Kuwait

Gym Rat #1: “Dude, you need to eat carbs with that.”
Gym Rat #2: “Your mother needs to eat carbs with that.”
Gym Rat #1: “Bro, what the hell, you need carbs with that protein shake right after your workout.”
Gym Rat #2: “I think your mother’s calling, and guess what? She wants more carbs.”
Gym Rat #1: “Look I’m serious, carbs fuel the muscle building process. You need a decent amount for energy expenditure.”
Gym Rat #2: “Your mother’s an energy expenditure.”

Gym Rat #2 was me a few years back when I thought carbohydrates were evil. They lurked everywhere. That chicken breast from Subway? Carbs. That protein shake? 3g of carbs per serving. Diet Gatorade? Still has carbs, only less, but carbs nonetheless. Splenda, Sweet & Low, Equal? Ayyyup! Dem artificial sweeteners are bayyud mmmkay?

A roll of sushi used to bloat me like the Michelin Man and turn my day into a living hell. I low-carbed my approach and in return found it relatively hard to build muscle. I high-carbed my approach and gained a lot of fat in the process. Don’t forget, I once was fat. I may not look like it, but I do have excess skin that you cannot see, but yours truly can feel. Since I was known for my gargantuan love handles, my lower back carries a fair amount of excess skin (again, you may not notice, but I can feel it). Whenever I consume a lot of carbs, my body begins to fill up nicely with much needed cellular water (water in the muscle). However, since I also carry around excess skin, water retains there easily too, which makes me feel fat. Ukh, the pain, the agony, the suffering; I strive to perfection but those little details stop me faster and harder than a concrete wall idiotically placed on a 120km+ speedway.

Lucky for you, this nutritionist wasn’t born a quitter. I did what I do best, research and experiment, proving time and time again that SCIENCE IS KING.

My last protein-oriented post was (for some) too complex, long, sciency and had a lot of numbers; so I’ll be using a different approach this time around (not really, but please bare with me). If anyone wants more information, feel free to ask.

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Part I: The Letters P, F and C.

Post by Fahad AlYehya

I sat with a client a few days back in regards to his nutritional plan. He contacted me prior to the consultation for some advice for lean muscle building. Upon meeting him face to face, I immediately remembered seeing him around a few gyms. This guy stood 180cm, weighed 100kg of good muscle and was incredibly strong. He was genetically gifted of course, with his broad shoulders, tiny waist and large calf muscles (3 characteristics of great genetics). I thought to myself, why would he need my consultation? He definitely looked a lot better than me.

I assumed he would understand my nutrition/training lingo since he looked the part. When I said “protein”, he thought I meant protein powder. When I said “fat”, he got scared and looked at me in disgust. When I said “carbs”, he had no idea what that meant; so I said it in Arabic and still “no hablo nutrición.” He looked up, started thinking and said “Oh, you meant rice?”


The moral of this story is that everyone needs to know their 3 macronutrients before implementation of any nutritional plan. Knowing what to eat and when to eat it is every dietitians secret; and I’m about to ruin it for every nutritional consultant out there and today I’ll be talking about:

Weightlifters adore this macronutrient and old school dietitians hate on it like it was the devil. In layman’s terms, proteins are part of every cell, tissue, and organ in our bodies. The proteins that exist in our bodies are constantly being broken down through vigorous weight training, athletic and cardiovascular activities, walking around or merely dealing through stressful situations. In order to replace broken down proteins, a good amount of ingestion is needed so that the body can convert it into amino acids and distribute it around our bodies for repair.

Why do I promote proteins more than any other nutrient? Enzymes that are found in proteins are the catalysts of metabolism. It takes our bodies a lot of energy to break down protein, which in turn boosts our metabolism. When the metabolism is at its best, it’s more efficient in the digestion of other nutrients, including fats and carbohydrates.In order for our bodies to benefits from the above, we need to ingest “complete proteins”.

A complete protein contains all the amino acids, and only then can our bodies ingest it properly. Complete proteins (listed from best source to not-necessarily-worst):
1) Whey Protein (found in dairy products or protein powders)
2) Whole Eggs (egg whites are not complete, but complete when combined with yolks)
3) Lean Animal Proteins

The above doesn’t mean you need to ingest a huge amount of protein powder. I’m only trying to show what types of proteins that easily digest.

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An Overweight Introduction

Post by Fahad AlYehya

Back in 2001, I went on an amazing trip to Lebanon with the family that lasted 4 weeks. I remember going from one restaurant to the other, eating and splurging on mouthwatering Lebanese food. We ate lunch at a place in the mountains, then went down to Beirut where we were suggested to eat dessert at another; after that we looked for any café that served good fatty carby coffee. Our blood sugar levels would definitely drop after our marathon eating spree, so we translated that crash into “let’s go back to the apartment and rest; we didn’t get enough sleep.” We got more than 10 hours of sleep per night and we traveled in a mini-bus, so exhaustion was definitely not the problem. Whenever we went on long trips, we ate a lot of soft-serve ice cream in between huge meals; and for some reason there was a lot of soft-serve ice cream in Lebanon. Yes, we needed the energy to survive those agonizing trips that were spent seated in a mini-bus.

We went on for an entire month on that exact routine and it was amazing up until I got a welcome home message from my dad: “My God. You’re fat.” He said that when he first saw me arriving to Kuwait from the airport. I wanted to hug my dad after of a month of not seeing him, but all he could emphasize was my increase in size (particularly the lower area). It was bad and my dad annoyed me about it. I was already big to begin with since all I did before my trip to Lebanon was eat whatever was infront of me and spend 2-3 hours lifting the heaviest weights at the gym. I went from 100kg of fat and a bit of muscle to 130kg of fat and absolutely no muscle in a span of a month.

After my dad started emphasizing how fat I got (my love handles…my God), my family and friends noticed the difference and laughed it off. It literally took me a few seconds to do something about it. I had no knowledge of nutrition or training, so I just winged it and took my chances since I knew I could not get any lower than this (my God…the love handles). I ate 3 meals a day, consisting of Nestle Fitness Cereal and skimmed milk for breakfast, a chicken salad with a lot of ketchup for lunch, pineapple juice after a workout and a tuna salad with also a lot of ketchup for dinner. I did a minimum of 2 hours a day of cardio, abs and weight-lifting (in that order) 7 times a week and increased the time spent at the gym when results started to slow down. Obviously, I was a ketchup addict and used copious amounts of it; the training lasted forever too.

12 weeks and 60kg later, my weight went down to an all-time low of exactly 80kg. I stand 190cm, so 80kg is extremely skrawny for a guy my height. After that, I researched, experimented and practiced and lived happily ever after.

What differentiates me from other nutritionist/dietitians/gurus/doctors/professionals? The story above. I know how it feels to be fat and how to overcome that obstacle. I know how it feels to look at that molten chocolate from Chili’s and not the cute girl devouring it. I know how to psychologically deal with stress that might hinder my fitness goals. I also know when my bodies tells me that the current technique is no longer working. A health practitioner has to know all these things before preaching to clients. You can’t expect to take advice from an overweight professional who can’t seem to keep his life in order.

Middle English diete, from Old French, from Latin diaeta, way of living, diet, from Greek diaita, back-formation from diaitsthai, to live one’s life, middle voice of diaitn, to treat.


A dietitian provides you with a modified way of living based on your current lifestyle. Dietitians are supposed to:

1) Teach you how to psychologically deal with your life in order to eat, sleep, and exercise correctly.

2) Provide immediate solutions based on their own experiences and education in order to overcome a client’s obstacles and challenges.

3) Be in control of their lifestyles and know how to deal with stress, which clearly projects their presentable appearance.

4) Understand your body and how it reacts to certain factors, including stress, nutrient and exercise (this requires time).

5) Practice what they preach.

If your current dietitian does not have any of these characteristics then I’d suggest you take the time to look for another. The same rule applies to a trainer. You wouldn’t want to hire a person who doesn’t look the part. Moreover, look for a trainer that was born with bad genetics and excelled into something presentable. The genetically gifted ones have it easy since their bodies are prone to muscle growth and fat-loss no matter what they do.

Unfortunately, I wasn’t born with the best genetics at all; I had to work hard for what I achieved. I started out with a plan and a journal, and throughout the years I soon realized that I can’t force my body into a fixed routine. I had to use an instinctive approach and listen to my body; my workouts are literally planned once I set foot in the gym.

The point is, this whole process doesn’t take a few days or months; it takes years to understand. Once you think you’ve got it all together, some study comes out that falsifies the entire method, which makes it even more frustrating, confusing and agonizing. Then you try as hard as you can to muster up the patience to dig into more knowledge, causing more perplexity than an episode of Lost. Pat yourself on the back, because this is when you successfully know too much. 

That was a brief introduction of myself and what you can expect in terms of knowledge and credibility.

Posted by Fahad AlYehya
Core Fitness – Kuwait

Picture by tachikoma

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Setting the Record Straight

Post by Fahad AlYehya

A lot of doctors, nutritionists, specialists, professionals and gurus preach to people on what’s right and what’s wrong. Everyone has an opinion and everyone has their own methods of approach. My approach is to guide as much people as I possibly can to a healthier lifestyle.

The transition into this lifestyle will not be easy, but with practice comes perfection; and perfection in this specific case might take years. I have researched, practiced, experimented (on myself) and experienced all the methods that I will be providing this blog. Whatever I will be providing has taken me 7 years to accomplish. However, the more I know, the more complicated it gets, which is where you differentiate the men from the boys.

My posts will start from scratch in order to welcome all beginners into a healthier lifestyle. Blogs will provide anything and everything that has to do with the world of health and fitness. I’ll also be reviewing restaurants whilst giving recommendations on what to eat and what to avoid. Moreover, I’ll be reviewing nutritional supplements.

Lastly, free free to to ask questions in regards to health and fitness, which will be answered at a separate Q&A post.

Here is to a healthier lifestyle and a new beginning.

Posted by Fahad AlYehya
Core Fitness – Kuwait

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Event: FISE – Kuwait.

Post by K.theKuwaiti

Extreme Sports and FISE (Festival International des Sports Extreme) are back at Marina Mall for their third extreme sporting event, and it keeps getting better every year. In addition to having a demonstration by professional riders; this event is also a competition for Kuwaiti potentials participating at the FISE Montpellier in France.

Since its foundation in 1997 Festival International des Sports Extreme represents today the biggest extreme sport context in Europe and the Middle East. With the success we generated in the last two editions. The 2008 event is anticipated to attract between 200 and 300 elite competitors from over 13 countries, this event will attract national and international media and tourists.

KUWAIT FISE 3rd edition will host 28 professionals BMX, Skateboards and Inline skaters (Rollerblade) competing in the State of Kuwait. The event will include a demonstration by pro riders: Street, Dirt, FMX , Flat land and Half Pipe, as well as local amateur competitors (street only), with qualifications for FISE Montpellier 2009 in France. The winners will represent their country on the biggest European extreme sports event, the FISE Montpellier.

Time and Place
Start Time: Thursday, January 15, 2009 at 11:00am
End Time: Saturday, January 17, 2009 at 11:00pm
Location: Marina Crescent

FISE Kuwait Website [link]
FISE Kuwait 2008 teaser on youtube [link]

Posted by K.

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Event: Living in Art.

Post by K.theKuwaiti

Upcoming exhibition at The Sultan Gallery:

Beginning in 2005 Aziz + Cucher embarked on an exploration of how to expand their concept of art in order to create all encompassing environments where their dazzling imagery could be translated to a variety of surfaces and mediums. Aziz + Cucher offer now the possibility of not just ‘Living with Art” but of “Living inside Art”.

Aziz + Cucher have developed a highly visual language derived from patterns in the natural world , and with their constant interest in new developments in imaging and rendering technologies, are able to translate their vision to a multitude of materials that include limited edition photographic prints, hand-printed clay coated wallpaper, servo-digital routed and carved polymer panels, digitally printed glass and film for back- lit murals, hand –knotted carpets made of the finest silk and wool, and multi-channel video installations. Each one of these elements carry the distinctive style of Aziz + Cucher, and can be combined and customized in innumerable ways.

Event Info
Name: Aziz + Cucher Studio
Tagline: “Living Insider Art”
Host: Haitham Al-Ghunaim – The Sultan Gallery
Type:Art Exhibit

Time and Place
Start Time: Sunday, January 11th, 2009 at 6:00pm
End Time: Wednesday, January 14th, 2009 at 2:00pm
(Exhibition open from 11am-2pm & 6pm-9pm)
Location: The Sultan Gallery

Here is a map to The Sultan Gallery [Link]
More about Aziz + Cutcher [Link]

Posted by K.

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GulfRun Carshow this weekend

Post by K.theKuwaiti

GulfRun is starting off this week with the Carwash and Sticker at Al-Falah Carwash on Wednesday and the GulfRun Carshow (Marina Mall Crescent) on Thursday and Friday. Next week the cars head off the Bahrain International Circuit for GulfRun4.

GulfRun Blog:

GulfRun is going to be taking over Marina mall this weekend from Thursday at 5pm until Friday at 10pm, before they head to Bahrain International Circuit for the GulfRun4.

In addition to having the participating race cars on show; Title Sponsor Al-Fahad Travel and Tourism and Gold Sponsor Magic – Natural Energy Drink- will be having their booths present along several exhibitor booths at Marina crescent. They will be showing off everything from Modified cars (Kromozone), Mitsubishi Evo-X and Eclipse(Al-Mulla), Ford (Arabian Motors Group), KTM/Ducati /BMW Motorcycles (TriStar Motorcycles) and even Tamiya Toy cars (My Toy).

List of participating cars [here]
Schedule of events [here] and [here]

Posted by K.

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Bassam Al-Ghanim resigns from Gulf Bank.

Post by K.theKuwaiti

Bassam Al-Ghanim

According to; Bassam Al-Ghanim has submitted his official resignation as the Chairman of the Gulf Bank. Gulf Bank still has not announced his replacement, but they expect it to be someone from the Al-Ghanim family. This is a result of the Gulf Bank Shipwreck; which has resulted in a total loss of US$ 1.2bn (KD 313 mm), an amount that represents 70% of Gulf Bank’s Tier 1 & 2 Equity.

Update: Kutayba Al-Ghanim is the new Chairman of Gulf Bank.

Posted by K.

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Gulf Bank aftermath.

Post by K.theKuwaiti

Gulf Bank

I decided to stop by and check out some of the Gulf Bank branches yesterday; there was a long queue at every location. Customers almost caused a riot trying to withdraw their money. Gulf Bank were limiting the amount a person could withdraw, but the customers still managed to withdraw over 4 million KWD in cash from the bank!

The aftermath of this issue is going to result in some major overhauls at the Gulf Bank. For an explanation of what happened to Gulf Bank check out the article Gulf Bank of Kuwait Shipwrecked.

Posted by K.

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