nick gray dot net - my blog

Upcoming Travel to Germany and Switzerland

2008-05-09T14:01:00.002-04:00

I will be traveling for business in Germany and Switzerland from May 14th to May 25th, 2008. My city itinerary follows:

5/14 - Dusseldorf
5/15 - Cologne
5/19 - Geneva
5/23 - Lausanne

Most of this trip is for work; an avionics convention in Cologne, and then EBACE in Geneva. But I am excited to meet up with Zach's friends Mareen and Fabian in Germany, and then my CouchSurfing buddy Salim in Switzerland.

Private jets on display at EBACE 2007

Upcoming Travel to Washington, DC

2008-04-21T11:17:00.002-04:00

I will be in Washington, DC this week - April 23rd to 26th - for the Aircraft Electronics Association's annual convention. Flight Display Systems will have a big booth there and I am looking forward to hanging out with the team again. (Check out our new website.)

Body Building Interview with Dr. Bacon

2008-04-16T13:57:00.004-04:00

I met "Dr. Bacon" during my freshman year of college at Wake Forest University. He was the first really smart jock that I met there, and we are still internet friends today.

My friend Allan (aka Dr. Bacon) last Saturday night in Baltimore

Stats?

Height:6'1"
Weight:190lbs

What is your favorite part about being ripped?

The best part is feeling better overall. Working out naturally releases endorphins which is great for me since it relieves stress, improves mood/memory/overall feeling. I definitely appreciate the personal challenges that lifting presents and the fact that it can be used therapeutically for the mind as well as the body.

What supplements should a hard-gainer be taking? You already told me creatine, glutamine, ecdysterone...

I would also recommend arginine, carnitine, caffeine before workouts, whey protein before/after workouts and upon waking, Caseine protein after workouts and before bed. Joint supplements (glucosamine chondroitin) are excellent to take as your joints will take a beating over years of working out. Results for glucosamine chondroitin are generally evident after 3 months of diligent use.

How much legs do you do each week?

I devote an entire day to legs alone. It is very common for men that are just getting into lifting to ignore this important body part. Make sure to hit this, squats are an invaluable tool in your repertoire.

What is your goal over the next year for your personal training?

My goal for the next year would be gaining 10lbs of muscle mass and cutting a % or 2 off my body fat. It's difficult being in the type of academic program that I'm in to get into the gym as much as I like, but everyone has to pay their dues.

Any other advice for someone who wants to clean up FAST for summer?

My advice for those who would want to clean up fast and those who would just want to clean up in general would be the same. There is no really quick strategy. Anyone who claims there is does not have your best interest in mind. Activities such as all liquid diets, using saunas, and cutting out all carbs are horrible ways to lose weight and become healthier. These techniques may have the quickest immediate results, but you are just training your body to store fat. In the end you do more harm than good to yourself, and you ultimately make it that much harder to gain lasting results.

You can add Allan on Facebook, or email me if you want to ask him another question next month.

April 2008 - Vitamins and Supplements Update

2008-04-13T16:19:00.002-04:00

I take the following vitamins and amino acids to supplement my regular diet:

Multi-vitamin: Optimum Opti-Men, 3x per day
Creatine Ethyl Ester, 2 x 2.5g (5g)
Taurine, 2 x 500mg (1g)
EcdySterone, 2 x 300mg (600mg)
Echinacea, 450mg

Two other things that have been recommended to me are arginine and glutamine. There is some sort of algae that can be taken as a super vitamin; I forget what it is called. I might be interested in taking that, too.

April 2008 Diet Update

2008-04-13T05:32:00.003-04:00

Here is what I am eating, from breakfast to midnight, on my training days:

Oats Milk Shake
1 can tuna + 1/2 cup cottage cheese
1 can chickpeas + 4 tbsp sauce
Whey protein milkshake
Energy drink (with dextrose)
Whey protein milkshake
Oats milkshake
2/3 lb hamburger
8 oz Brussels sprouts
Whey + casein milkshake

If you have been following my diet over the last year or two, the new things you will note are:

Energy drink (with dextrose) ... I am taking this during and after my workout to give my muscles an insulin spike (dextrose = good sugar).
2/3 lb hamburger... More red meat.

I guess if I wanted to change something I would say more fresh fruits and vegetables, bring back the salmon, consider spinach, maybe add a taste of cheese. Anything else?

Recipe for My Weight Gainer Milk Shake

2008-04-13T05:20:00.000-04:00

10 oz skim milk
1/2 cup steel cut oat flour
1/4 cup whey protein isolate (vanilla flavor)
2 tbsp olive oil

Microwave the milk for 1:30. Shake in the oats, then shake in the whey and olive oil. Drink. Add more skim milk to adjust the texture.

There are about 820 calories in that drink. A little less than half of the calories (340) come from oats. On a good day I can easily drink two of these - one in the morning, and another after my workout.

Upcoming Travel to Dominican Republic

2008-03-09T21:47:00.002-04:00

I leave tomorrow for a one week family vacation to Punta Cana, Dominican Republic. Back on March 16th... Definitely excited about hanging out with my mom, dad, and little sister. I plan to read a few books, swim and snorkel in the ocean, and eat an enormous amount of food.

Introduction to Tea for a Reformed Coffee Drinker

2008-02-21T13:00:00.002-05:00

My friend Andrea Allen asked me to write about the teas that I drink. She wants to give up coffee in favor of tea. I used to drink a lot of coffee, but now I average only three cups per week.

So here is my introduction to teas for a reformed coffee drinker. All of these teas are available in tea bags at your local grocery store. Expect to pay about $3.50 or less for 20 bags.

First, recognize that you probably have a serious caffeine addiction. I suggest you start your morning with a cup or two of English Breakfast tea. You could also try Irish Breakfast. Both of these are strong, black teas. Add sugar and milk to taste.

After lunch, try a cup of Earl Grey or another breakfast tea. Have one cup, or four - I drink tea almost all day long. My one rule is that I try to stay away from black teas after 6:00pm on work days. The caffeine would keep me awake all night.

As a general rule, you should let your tea bag steep no longer than three minutes. The tea in a tea bag is so finely ground (thus more surface area) that it steeps much quicker than loose leaf. Time it, pull it, and trash it after 180 seconds. Mostly all of the caffeine comes out in the first 60 seconds, anyway. After that you're just adding flavor from the leaves (in which case more is not always better).

I like to brew tea bag tea in a tea pot or a large mug. I find that one tea bag is great for about 16 oz of water. If you have to brew your tea in a small coffee mug with 12 oz or less water, then I suggest that you only steep the tea for 90 seconds. I always pull on the string to jump my tea bag around the mug or cup while it is steeping.

For black teas, add boiling water. For green and white teas, add water just before boiling (steaming).

Caffeine content of tea in descending order:

Black (the most!)
Green (about 25 to 50% of the caffeine in black)
White (very little caffeine)

Cheers to that!
Next stop: Loose leaves and Green dreams.

NYC Update - My Apartment

2008-02-06T23:35:00.001-05:00

I live in the Williamsburg neighborhood of Brooklyn, New York. Because a lot of people from Georgia ask me, I'll go ahead and tell you that my neighborhood is safe and friendly.

I found my room on craigslist. I share the apartment with two roommates - Nestor from Argentina, and Daniel from Seattle. We get along swimmingly and stay out of each others way.

By New York standards, our apartment is large. We have a full kitchen, a washer and dryer, a backyard patio, three bedrooms (my bedroom has two windows), and two bathrooms. I can comfortably host eight or ten friends for tea and conversation in the downstairs kitchen and lounge.

Most important to me, my doorstep is incredibly close to the Manhattan-bound subway. The L line of the subway bisects all of the major trains. I like being able to quickly connect to multiple subway lines. On a good day, I can get from my bedroom to Wall Street, Chinatown, Times Square, or Bryant Park in thirty five minutes.

I absolutely love not having to drive a car anymore. But sometimes having a car would be helpful - like for Costco runs or weekend trips out of the city. Instead, I ride my bike every day... (to be continued!)

My Year in Cities (2007)

2008-02-06T23:09:00.000-05:00

Listed in chronological order, I spent at least one night in each of the following cities last year:

Vancouver, Canada (family ski trip)
Las Vegas, Nevada, USA ...Consumer Electronics Show
New York City, NY, USA ...friendship
Geneva, Switzerland ...EBACE
Lausanne, Switzerland ...CouchSurfing!
Lauterbrunnen, Switzerland ...having fun
Bern, Switzerland
Zurich, Switzerland
Atlanta, Georgia, USA ...home
Mumbai, Maharashtra, India ...eating!
Pune, Maharashtra, India
Ahmednagar, Maharashtra, India ...relaxing and photos
Kannur, Kerala, India ...Kaushal's friend's wedding
Cochin, Kerala, India ...fancy wedding reception
Amritapuri, Kerala, India ...ashram and amazing Varkala day trip
Roanoke, Virginia, USA
Cleveland, Ohio, USA
Los Angeles, California, USA
Cabo San Lucas, Mexico
Puerto Vallarta, Mexico
Helen, Georgia, USA ...Christmas with the family

Place Holder

2008-02-01T04:57:00.000-05:00

A half-dozen people asked me yesterday why I haven't updated my blog. Maybe if I post this, it will FORCE me to overwrite it tomorrow.

Coming soon... My year in cities (2007), favorite posts, and New York City notes!

Upcoming Travel to Atlanta, Georgia

2007-12-22T10:07:00.000-05:00

I will be home in Atlanta, Georgia (30041) tonight through December 28th, 2007.

New Videos - Birthday and Maryland

2007-12-18T16:38:00.000-05:00

Here are two video compilations that I just finished. The first is from my Birthday Tea Party last weekend. The second video is from a weekend in November when we went to Pete's house in Maryland.

Nick's Tea Party Birthday from Nick Gray on Vimeo.

Maryland Weekend at Pete's from Nick Gray on Vimeo.

Notes From My 26th Birthday Party

2007-12-08T21:33:00.001-05:00

In honor of my birthday today, I hosted an afternoon tea party at my new apartment in Brooklyn.

The party was supposed to be held from 11:30am to 3:30pm. The actual hours were more like 12:30pm to 6:30pm.
Many of my friends attended, and that made my very happy.
In approximate order of appearance- Jessica, Danielle, Casey, Matt, Pepper, Ginny, Jakob, Eric, Zach, Courtney, and Rob.
I got to do all my favorite stuff- make tea, eat tuna, peel oranges, practice juggling, and listen to live acoustic guitar (thanks Pepper!).
Our tea menu consisted of four types of Darjeeling leaves. We sampled First Flush, Second Flush, Tips, and White Tea. These are loose leaf teas from four different tea estates in the Darjeeling region.
My guests played a few very intense rounds of a game called Set. Danielle compared it to Rummikub.
Eric Lodwick said, "This was such a good birthday party. I felt like it was my birthday." That was such a good compliment for a host.

Finally, Zach Klein took this nice picture of me at my new desk in my bedroom:

Upcoming Travel to LA and Cabo

2007-11-15T10:39:00.000-05:00

I will be in Los Angeles, California this Saturday. Hopefully meeting up at Will Hutson's party in West Hollywood with a few other friends.

On Sunday, I leave port with my family for a week-long Thanksgiving cruise to the Mexican Riviera. We will be going south to Cabo San Lucas, Mazatlan, and Puerto Vallarta. I am really excited for the quality family time (my little sister is such a brat!). Kudos to my mom, who puts together these fun vacations for us and does all the logistical planning.

Simple Recipe for Diet Geek Mimosas

2007-11-06T16:48:00.000-05:00

This non-alcoholic recipe is © Nick Gray 2007.

Six Human Needs

2007-11-06T16:30:00.000-05:00

According to this TedTalk by Tony Robbins, we have six human needs:

Certainty
Uncertainty & Variety
Significance
Connection & Love
Growth
Contribution

More reading - but I recommend the motivational video on YouTube. While watching that video, I noticed that Anthony (Tony) Robbins is a really great public speaker. He smiles while he is talking, and he speaks in a fast, excited manner. I noticed that he sometimes emphasized his speech by snapping with his fingers. Mr. Robbins also used several false time constraints- such as, "Real quick"- and he made great use of bullet points.

Manhattan and Brooklyn Notes

2007-11-04T21:52:00.000-05:00

Walking. Lots and lots of walking.
I am thinking about buying a bike. Specifically, a foldable bike - the Strida folding bike.
Now is a good time to start shopping for Christmas presents. Powerizers, anyone?
I have been staying in my friend Casey's loft apartment on 46th and 2nd (near Grand Central and the UN). He has an inflatable mattress, and we have known each other since middle school... so we get along swimmingly.
Zach lets me work out of his apartment during the days. By "work," I mean brainstorm wacky ideas and browse craigslist for apartments.
This morning I went to a Cheering Party for the NYC marathon. It was so much fun and many good people.
I have been packing a lot of food with me in my backpack every day. It is working out well. Diet update in a few more days if anyone is interested (I think most people are tired of me preaching about oatmeal and tuna by now).

Me in New York City

2007-10-28T18:43:00.001-04:00

I am in New York City now. I am going to move here after Thanksgiving and try it out for two or three years. I am blessed to have many great friends in Manhattan and Brooklyn.

Here is a quick video from Friday at my friend Amit's old house in Manhattan, and a video from Halloween parties on Saturday night.

The TODAY show filming Jelly from Amit Gupta on Vimeo

Me Narrating Halloween 2007 from Nick Gray on Vimeo

Upcoming Travel to Cleveland, Ohio

2007-10-20T13:44:00.000-04:00

I am spending time with family in Cleveland, Ohio until Tuesday night (Oct 20th).

Random Roanoke Notes

2007-10-18T21:54:00.000-04:00

Great country song - Why'd You Come In Here Lookin' Like That by Dolly Parton.
After almost two weeks here, I can say that I like Roanoke, Virginia. The traffic is good, there is something of a downtown night life scene, lots of great restaurants, friendly people with a great Southern attitude, and the beautiful Blue Ridge Mountains everywhere around.
Here is a list of all the four letter words with three syllables that I could think of - Idea, Ohio, Ikea, Oreo, and Area.
Remember how people kept used, empty liquor bottles in college? Like they would stack Captain Morgain and Absolut bottles on the wall or above the cupboards? What if smokers did that with packs and cartons of cigarettes.
You can still smoke cigarettes in the Waffle Houses here. Seems like a few people come in every morning to my Roanoke local WaHo and just order a coffee and smoke their cigarettes.
More about why I like this American town in Virginia... The industrial areas are familiar to me. I can guess where a road ends or turns, and I know what a family-owned restaurant looks like.

Back to Atlanta tomorrow night. A special Thank You to my blog reader Mary who pointed me towards The HomePlace Restaurant a few miles outside of Roanoke. I went there tonight and had a full Southern meal of unlimited fried chicken, green beans, pinto beans, and cinnamon apples for just $13. It was truly delicious and a great setting.

Me on Current TV

2007-10-15T17:41:00.000-04:00

My video clip Jaywalking in India was recently purchased by a television network. The station is called Current TV. You can watch it on DirecTV (366), Dish (169), Time Warner (local), and Comcast (107). Current is a great network that features small viewer-created shows about a variety of topics. It has a very liberal bias.

The clip is very short - about a minute long. Click here to watch it on their website. Thanks to Akshay Mahajan for filming, and thanks to Rohit for ruining the scene at the beginning.

Upcoming Travel to New York City

2007-10-11T20:03:00.000-04:00

I will be in New York City from October 24th to November 15th. If you can help me find a bedroom to sublet during this time, please email me. I want to find something in Manhattan with a refrigerator, microwave, bathroom, and nearby subway.

And now, here is a video clip of me juggling last week at Reid's lake house.

Nick Gray - Juggling Demo Reel from Nick Gray on Vimeo

Jelly comes to Atlanta at Octane Coffee Bar

2007-10-05T18:43:00.000-04:00

My friend Amit Gupta started a co-working experiment called Jelly. As he describes it,

Jelly is casual coworking. We invite people to work from our home for the day. We provide chairs and sofas, wireless internet, and interesting people to talk to, collaborate with, and bounce ideas off of.

Now Kristyn Shayon is helping to bring Jelly to Atlanta on Friday, October 19th. If you live in the Atlanta area and you have a flexible work schedule, you should totally check it out. Click here to register for free.

Friday, October 19th 2007
Octane Coffee Bar
1009-B Marietta Street NW
Atlanta, GA 30318

I have attended Jelly at Amit's apartment in Manhattan a few times. It was always a fun experience to work on my laptop in the new company of savvy, outgoing people.

Upcoming Travel to Roanoke, Virginia

2007-10-03T22:18:00.001-04:00

I will be attending a workshop in Roanoke, Virginia from October 7th - October 19th.