Tag Archives: bcaa

Eating For A Beach Body & A Razor Sharp Mind

Paleo Breakfast

Eating For A Better Body & A Razor Sharp Mind

Over the last 4 years, I have read semi-obsessively about fitness, body/bio hacking and nutrition. Reading more then 30 fitness and nutrition related books over the last year alone.

I believe the bedrock of fitness/wellness/mental sharpness is GREAT nutrition as well as a well planned fitness program.

To cut a long story short (AND TO GET TO THE EATING!!), here is in my humble opinion the best of the collected wisdom.

Dr Terry Wahls TEDx Talk on Nutrition.

Dr Terry slowed down the progress of her early stage multiple sclerosis – eventually reversing the damage of the condition – using a hunter gatherer diet. Video below:

The Bulletproof Diet (Paleo 2.0)

Biohacker Dave Asprey’s collected efforts excellently displayed on his Blog – The Bulletproof Exec. He also articulates the importance of the most neglected food group of all – high quality saturated fat & MCT’s.

http://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/

Make sure you take time to try Bulletproof coffee one morning!

Final

Take in the information above and combine it with 2-3 Crossfit style gym training days and cardio once a week and see your life change before you…

Evidence backed case studies by myself and friends to follow on the effect of following these eating and training patterns..

Chris
(Boom!)

 

Current Gym Program Progress – August 2011

Intro

This is the current progress of my gym program (not including outdoor activities), designed for 80% strength gains and 20% lean tissue growth.

Look at the weights and numbers below, all sets are single set to failure (a la Geek2Freak program), with a super slow 5 second cadence (5 seconds up, 5 seconds down), leaving muscles under tension for 100 seconds. Each set is completed to failure.

Workout program

• Pullover – 36kg x10 (Super Set)
• Yates’s bent row – 72kg x10
3 minutes rest
• Box Squat – 50kg x10
3 minutes rest
• Pec-deck – 80kg x10 (Superset)
• Weighted dips – 7kg x 10
3 minutes rest
• Reverse curl – 27kg x10
3 minutes rest
• Military Press – 35kg x10
3 minutes rest
• x100 Kettlebell 2 handed swings 24kg
3 minutes rest
• Manual neck resistance – 12 reps
• 6 Min Abs

Every session, when 100+ seconds have been achieved, the weights are increased by 10%. I go to the gym every 3 days.

Supplements

With all meals:
ALA – Antioxidant. For all round health.

Pre and post training:
BCAA - 0.2g per KG of body weight before and after training (its a lot of tablets)
Casein -My protein of choice. Will look at Whey Protein Isolate also over the next few weeks.

Other:
2 Litres of Organic Whole Milk daily.

Metrics

4 weeks into this program I am up 4kgs (weighing 70kgs from 66.1kgs) at 13.4% Body Fat – a lean gain of about 4kgs muscle. More details post to come in 8 weeks to show beginning to end progress. Let me know if you have any questions!

This gym program certainly isn’t the be all and the end all but suits my current goals.