14-days-til-Crop-Over Fat-Loss Diet

Stardate: July 18th2015

Good morning all.

Barbados’ “Grand Kadooment” carnival is a mere two Mondays away. Many of you aren’t ready. I know. I see you. You’ve been trying, failing. Spinning your wheels. I know the struggle, friends. I’ve lived it.

It’s not too late though. We’ve got some tips and tricks to bring you down 5 to 15 pounds. Are you ready?

Okay. Here are the secrets. For the next 13 days, we’ll be eating like this:

  1. 10 calories per pound of bodyweight (9 calories per pound, if your waist is over 35 inches… as a large percentage of that weight will be fat; which burns very few calories at rest).

    For a 170 lb (fe)male, that’s 1530-1700 calories per day.

    You can opt to spread this out over 3 or 4 meals over the course of the day… five if you’ve the time, inclination, and/or usually have the urge to snack late at night.

  2. 0.75-1 gram of protein per pound of bodyweight.

    For the 170 lb (fe)male, that’s 128-170 grams of protein per day.

  3. Increase calories consumed from healthy fats to 20% of daily calories.

    For a 170 lb (fe)male, consuming 1530-1700 calories per day, that’s 34-38 grams of fat

  4. Restrict starchy carbs and sweets to 50 grams total… consumed immediately after exercise.
  5. All other calories? Allot that to green and cruciferous vegetables!!

  6. This may be a no-brainer but: EXERCISE DAILY GATDAMMIT!

    It doesn’t need to be anything over the top. I’d alternating between a high-intensity, short-duration exercise on one day, and a long-duration low-intensity exercise on the other.

    That could be as simple as 50 burpees on one day, and a 1 hour walk on the other day… alternating from day to day til Crop-Over.

    If you’re already moderately active, try adding a new activity for one or two additional days per week. Bootcamp is a good choice.

    < — See Previous Article, “BootCamp or Nah?” –>

  7. Increase water intake by 1.5 litres. Furthermore, pop in to the supermarket, and buy thirteen 1.5 litre bottles of water, so you have no excuses!

    Whatever you do, DON’T restrict your water intake. A lot of people are still of the opinion that drinking water makes you hold water, and feel bloated. It is actually the opposite.

  8. Keep an eye on your sodium intake (- we’re aiming at 2000-3500mg per day max). But DON’T make the mistakes of obsession over sodium… or cutting it out altogether.

    Many people make the mistake of cutting sodium, in the misplaced belief that it’ll help them shed weight on the long-term. Risk that, and you risk cramping up before you even dance to your first song.

  9. On day 14 (i.e. Kadooment day), stick as closely to the plan as laid out… Have your drinks, etc. But stay hydrated. It’ll make the day after WAY easier

Need further help pulling it all together?

Let’s get that flat stomach!

Oh! BTW!!! I’ve been negligent.
For this, I apologise.

I mean, seriously, how could I NOT share the biggest thing we’ve done this past summer with you?


Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


Nark’s Coconut & Raisin Oatmeal Cookies!

NarkSide: September 16th 2011

Hey all! It’s September 16th… 7 days before my birthday. September, for me, is my ‘peak month’: i.e. the month where I push myself extra hard to be in peak form, so I can celebrate my birthday in my best shape ever. As such, my diet gets extra tight at this time.

If you guys have been following my “Dieting should never be boring” series, you’ll know that ‘tight’, for me, doesn’t equate to ‘tasteless’.

I thought I’d show you how I get a ‘sweet treat’ in on night’s like tonight when I’m craving something of the sort. Here goes!!!


  • 6 packets of splenda (or the equivalent in stevia OR 1/2 cup honey)
  • 1 cup raisins
  • 1/2 cup dried coconut
  • 1/2 cup rum
  • 1/2 cup quick oatmeal
  • 1/2 cup multigrain flour (rye, cracked wheat, corn grits, barley flakes,
    rolled oats, rye malt, sesame seeds, millet)
  • 1 cup vanilla protein powder (Or plain if you prefer a milder taste)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 cup apple juice
  • Water (as needed to achieve correct consistency)
  • Pam Cooking spray
  • 1 sexy toothpick


  • Add rum to raisins… and allow the raisins to soak (covered, and
    refrigerated) overnight.


  1. Drain the Raisins, and save the fluid for later use.
  2. Add all dry ingredients to a bowl and stir evenly.
  3. To the dry ingredients add apple juice, the rum-flavored fluid from the
    raisins. Stir until evenly mixed. (NB: If the mixture isn’t moist
    enough, add just enough water to achieve the desired consistency.
  4. Cover the mixture, and let it sit for 20 minutes.
  5. Fold in the raisins by hand, until they are just about evenly distributed.
  6. Next, grease a flat baking pan with cooking spray.
  7. Using a spoon, start dropping the cookie dough onto the baking pan.
  8. Pre-heat oven to 350 degrees.
  9. Place baking pan into oven, and bake cookies at 350 degrees for 15 minutes.
  10. When the 15 minute timer goes off, poke the middle of one of the cookies
    with a toothpick to assess doneness. The toothpick should come out clean. (NB: should it not be clean, turn the oven off and let the cookies sit in the
    still-hot oven for 5 minutes more).
  11. Let cookies cool for 10 minutes before removing from baking pan.
  12. Stuff yourself without losing your abs. 😀

And Happy Birthday to all of your Libras and Virgos out there!

-Corey “Narkissos” Springer
Owner of:
“The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel

NarkSide’s Tuna Burger Recipe!

NarkSide: July 2011

^^Suggested serving: #OmNomNom!

 Hey all!

Recently, some followers of the NarkSide forum and Facebook asked that I share recipes for some of the dishes that I post in my “Dieting should never be boring” album.

i.e. Some of foods I cook daily.

I thought I’d start off with something simple… so here goes!

Tuna burger recipe
 By Corey Springer


  • 3 cans albacore tuna
  • 1 large onion (Diced)
  • 1 large sweet pepper (Diced)
  • 3 cloves garlic (Diced)
  • 2 tbsp salsa…medium spiciness
  • 1 lime
  • Binder (organic kamut flour, organic oat flour, organic soymilk powdery) to desired consistency
  • Pinch of baking powder
  • Water to desired consistency
  • Star anise, cinnamon, cloves, coriander, & fennel powder to taste


  • Shred tuna chunks to make it more malleable
  • Halve the lime… Squeeze the juice over tuna. Cover, and allow it to ‘sit’ for 5 minutes.
  • Mix all dry ingredients together
  • Add small amounts of water until flour is sufficiently saturated to act as a binder
  • Fold in onions/peppers/garlic
  • Shape mixture into patties
  • Grease grill and heat

  • When hot, place tuna patties on grill/grill pan
  • Cook until brown on one side. Press, and flip.
  • Repeat on other side
  • Plate

-Enjoy 🙂

-Corey “Narkissos” Springer
Owner of:

“The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide  Apparel