Welcome to my Blog. This week, I intend to continue to share my experience with you in a way never-before-done, giving you the nutrition, training, supplementation and cardio methods that can help YOU get in incredible shape – or at least give you an interesting read along the way!!
So I now find myself around 14 weeks out from my intended peak date. To bystanders and readers, 14 weeks perhaps sounds like a biblically long period of time. Weddings have been planned in less time! But to me, it seems like time is flying by at a rate of knots – days are becoming weeks and they’re picking up speed!! It’s worth bearing in mind, this show was in my sights from 54 weeks out!
This is how important understanding setting goals becomes – and not being phased out by the daunting prospect of how much time or work may lay between you and what you’d like to achieve.
You have to understand the nature of time. If you set yourself a body goal, but immediately begin to think – “If I start trying to lose weight now – it could be MONTHS or YEARS before I get what I want. And its probably going to be REALLY hard!”, then the chances are that you will end up not only demotivated, but also showing a misunderstanding of the nature of time itself.
Time is not a resource. You cannot ‘spend’ time. Time, spends itself. You actually have no choice in the matter. No matter what you do, time is GOING to pass; irrelevant of if you do one thing or another for the next 5 years. Irrelevant of it you get in the gym and pursue your goals, or continue to do nothing, make poor food choices and be unhappy with your body for the next 5 years. Those years will pass.
You are never in the past nor future, you exist only in the present moment. All you actually HAVE is right now. All you can control is your present moment focus. Whether you train today or not. Whether you eat junk food today or not.
Understanding that you can only achieve anything in the present moment is extremely powerful. You cant achieve or enjoy anything in the future, because you’re not there. But too often, people act regardless of this fact.
It’s really difficult to achieve a goal thats based on an inaccurate model of reality. It will just make it an uphill struggle.
The only value in goal setting is that it improves the quality of your present moment of reality. Setting goals CAN give you better clarity and focus in the right now. Whenever you set a goal, ask yourself “how does setting this goal improve my present reality?”. If it doesn’t, you may as well not start.
IF that goal brings you focus, motivation and clarity however – it’s a keeper. Competition is something that makes me terrified with nervous excitement. It gives me goosebumps and causes the hairs on the back of my neck to stand up. This is the key.
- Set a goal then acknowledge what effect that has on your present reality
- Set goals that make a positive influence in your day to day and improve your reality, way before you ever actually reach your goal.
- Treat goat setting as a way to enhance your every day life, NOT as a way to control your future.
Picture yourself thinking about having the body of your dreams. You have the confidence to walk around in nothing but your underwear or swimwear. You can be relaxed and yourself on the beach or in the pool. You can wear that outfit you really think would look good on you.
But then you begin thinking “but that will be really hard”. “I’ll have to suffer, live a different life and there will be loads of hardships in getting there”.
Immediately, you’ve left the present and you’re dwelling in the future. That future is only an illusion. Come back to your present and realise that none of things have happened. None of those things will probably EVER happen. You just made them up. Isn’t that ridiculous?
Think of the benefits you’re going to get right now, and every day! That is what will focus you!!!
As the name of this weeks blog suggests, patience is a virtue!
It’s sometimes assumed that food changes need to be frequent and noticeable in order to make progress. With a short preparation period; that is sometimes true. But when you allow yourself a much greater amount of time in which to prepare, you have the luxury of being able to be patient and say “if it aint broke, don’t fix it”. So right now, my food is slowly bringing in my condition whilst allowing me to add lean mass gradually – as well as continue to get stronger and feel happy, content and not hungry!! At 14 weeks out – that’s perfect.
Again, this has remained the same. Here’s my week currently!
• Mon AM – Legs . PM – 30 min walk
•Tues AM – Push. PM – 30 min walk
•Weds AM – Pull. PM – 30 min walk
•Thurs AM – REST. PM – 30 min walk
•Fri AM – Lower Body. PM – 30 min walk
•Sat AM – Upper Body. PM – 30 min walk
•Sunday AM – REST. PM – 30 min walk
Health and Longevity
As we’re progressing slowly right now, it offers us a perfect opportunity to work on ironing out absolutely anything that is sub-optimal.
Due to the amount of food I’m eating, much of it from starchy carbohydrates and fruits, I’ve been suffering little bit of digestive stress over the past week or two.
So to combat this, I’m using my time wisely and implementing a pretty aggressive gut healing protocol. I’ve included it below and would recommend to ANYBODY who suffers with gas, belching, wind, bloating, discomfort, cramps, inflammation or uncomfortable feelings caused by food in their every day.
First up, it’s a shot of Apple Cider Vinegar.
I take this three times per day, with the first dose being on an empty stomach on waking. Another shot of around 10ml mid morning and the same dose again in the mid afternoon – always a couple of minutes before food seems to work for me.
Using Apple Cider Vinegar can help with acid reflux, lowering your blood pressure, improving diabetes and glucose management and even support weight loss. It’s beneficial properties come from it’s powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics and enzymes.
Acetic acid has the ability to kill dangerous “bad” bacteria and at the same time; encourage the growth of “good” bacteria. Acetic acid kills bacteria unwanted by our gut when it comes into contact with it; essentially acting as a natural antibiotic. This means apple cider vinegar naturally provides numerous benefits related to skin, digestion and immunity health without any side effects.
It can help with detoxifying your body, including your liver, treat acid indigestion and heartburn, kill yeast overgrowth and even support weight loss and blood sugar management.
Next – it’s the breakfast Kale Smoothie!!
In this delightful looking concoction we have:
- 1 Generous Handful of Kale
- 1 Generous Handful of Ice Cubes
- 1 Scoop Acetyl L Carnitine. Carnitine is valuable in aiding your body burn fat on a cellular level in the mitochondria.
- 3 Scoops Multi-Vitamin Powder
- 1 Scoop Vitamin C Powder
- 1 Scoop N-Acetyl Cysteine (NAC) – A powerful liver detoxifier
- 1 Scoop Matcha Green Tea – rich in antioxidants, chlorophyll and high in L-Theanine and with slight caffeine content – it’s a great ingredient
- 3 Scoops (15g) Lemon + Lime Flavoured Glutamine. The most abundant Amino Acid in the body, it aids in ‘healing and sealing’ the gut lining – as well as promoting an “anti-catabolic” state in your body.
- Water as required. I use about 500ml to fill a shaker with the subsequent liquid.
N.B You don’t have to use flavoured Glutamine. In fact, the removal of Sucralose you could argue would be beneficial. Having said that, this is what gives it a tolerable (quite nice actually) taste. But it’s personal preference here.
And I use that to wash down the next supplement;
This little molecule has potent anti-inflammatory effects, so potent that these anti-inflammatory effects may even be protective against some form of cancer progression.
I’ve included it for its potent anti-inflammatory properties; to help heal and soothe a stressed gut – as well as kick start the healing process caused after every weight training session. It’s also been shown to ease and control joint aches and pain brought about by stressful training.
Typically, it has poor bioavailability; meaning your body has a hard time extracting what it needs from it in tablet form, so shopping about for the premium brands is definitely worth while with this product. I take 2 tablets in the AM, 2 in the PM.
Digestive enzymes essentially act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger food molecules into more easily absorbed particles that the body can use to survive.
I’m currently using a product called Similase. Similase is a full spectrum digestive formula that contains eight plant-derived enzymes including protease, amylase and lipase (for the digestion of proteins, carbohydrates and fats).
The enzymes in this formula are active in both the stomach and the small intestine and it’s a good choice for anyone looking for broad-spectrum digestive support.
It may seem trivial and un-interesting, but without them, we can’t effectively process food, and they help massively in enhancing the actual efficiency of your gut.
I take one in the early stages of each meal, up to a maximum of 6 tablets per day.
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases, but its becoming more common knowledge that your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy; as well as
•boosting immune system.
•preventing and treating urinary tract infections.
•improving digestive function.
•healing inflammatory bowel conditions like IBS.
•fighting food-borne illnesses.
Again, there are a massive variety of products available here; but quality is paramount with this specific supplement. Look for a product with at least 15 Billion Live cultures, with cultures that are guaranteed at the time of expiry (that’s really important, otherwise you’re just swallowing dead bacteria!). I’m using Nutri Advanced Ultra Probioplex ND Capsules – one of the best on the market. Take one every night before bed on an empty stomach and keep them in the fridge after opening!!
And that’s it..
That’s me for another week!! I hope you’ve found it as interesting and enjoying to read as I have to write – I thoroughly enjoy having this opportunity and this forum through which to share it all with you.
Here’s my current condition, wedgie and all, with 14 weeks to go! Have a great week!