My training at 39-ish

So another year has gone by and I’m another year older. A bit late, but here is the annual update on my training, nutrition and other key happenings in life. If you’re somewhat interested, links to my previous annual updates can be found here: 36-ish37-ish and 38-ish.

Context and Goals
39-year-old. 180cm. 77kg.

I want to be fit enough, fast enough and strong enough to get through the daily challenges of life. Basically just I want to live healthy and well into old age.

Year Forty. Go on…

Food
Where to start? Well, it’s a wholefood diet. Something along the lines of an ancestral or paleo type diet. This has been my basic template for the last nine or ten years now. It has evolved over the years and I generally rotate between lower and higher carbohydrate intake throughout the year depending on my physical and mental requirements. In general, my protein intake is fairly stable throughout the year and I would switch between a high carbohydrate or high fat diet depending on the season and how I looked, felt or performed (mentally and physically).

Most days I’ll eat 3 meals, with at least 5 hours between meals, to allow the digestive system to do its job to metabolise nutrients to properly fuel the body. Most recently, I have added a high protein snack towards the end of the day as part of my evening routine. This usually consists of some protein powder mixed into some Greek yoghurt or cottage cheese.

As a general rule, my macronutrient breakdown would average out to be in the ballpark of:

  • Protein: about 200g;
  • Fats and oils: about 115g;
  • Carbohydrates: about 130g (depending on activity level).
  • Total: about 2355 calories.

Since the middle of February, I have made a conscious effort to increase my weight and build some lean muscle tissue which has required an increase in caloric consumption. I have added more carbohydrate to most meals, especially on training and / or competition days to help facilitate lean muscle growth.

These days, my macronutrient break down has looked a little more like this:

  • Protein: about 240g;
  • Fats and oils: about 85g;
  • Carbohydrates: about 240g.
  • Total: about 2685 calories.

What does this look like on a plate? It starts with quality sources of protein, such as beef, lamb, pork, game meats like kangaroo and venison, or some fish. Then, a variety of leafy greens, root vegetables or rice and finally some healthy fats like, butter, ghee or olive oil. 

I also eat eggs almost daily, bone broths and fermented foods, like kimchi and yoghurt.

I drink a lot of mineral water and my coffee is almost always black.

Throughout the previous year with coronavirus related lockdowns within the community, my alcohol consumption went up, then down, then up again. Drinking the occasional glass of red wine with my partner throughout the winter, then experimenting with cocktails during the warmer months. Most recently, I have once again dialed back on the alcohol to zero, with the exception of special occasions like Anzac Day, or my birthday.

I normally train first thing in the morning, after a cup of black coffee with some collagen peptides. Since February, I have consumed a serve of WPC prior to my workout, in order increase protein synthesis, stimulate muscle growth and to help prevent the breakdown of lean muscle.

This has worked well for me for a while now and I have been able to maintain a healthy body composition, sustained physical performance and with fairly consistent energy levels throughout the day. In that time, I have increased my weight by nearly three kilograms. Looking in the mirror, I would say that the majority of the weight increase has been lean muscle. Not bad for year forty.

I’ll stress this again, this is what has worked for me.

Eating out. It’s now 2021 and eating out is a part of the modern social culture. 

Most of 2020 eating out was taken off the cards with practically all restaurants being closed. This meant that I was able to dial in my nutrition pretty well without the temptation of fancy, over-indulgent meals at nice restaurants. Whilst I did eat out on occasion, I was really lucky with the fact that my partner eats very similar to myself so it was pretty easy for us to cook and share meals together at home with ease for the majority of the year. It also gave us some additional quality time together which I thought was pretty amazing.

I also know a little bit about nutrition and how to cook which helped.

Additionally, my partner recently commenced contest preparation for her third bodybuilding / bikini competition, which has increased the requirement to keep her the nutrition in order. I have chosen to basically eat the same as her, using my macros in order to support my goals of building muscle. It makes meal time easier for us when we eat together or when preparing meals for the week. It’s also an easy way for me to support her through her preparation.

Supplements
Generally, I don’t take a lot of supplements. I try to get all of my nutrient requirements through diet alone, with the addition of some Cod Liver Oil during the winter months to boost vitamins A and D, which among other things, supports optimal immune system function.

For pre-workout, I’ll make a cup of black coffee with some collagen peptides.

Magnesium. This is probably one of the most important supplements for me. Magnesium is vitally important to over 300 biological functions in the body  from regulating protein synthesis to muscle function and supporting proper sleep patterns.  As the demands for physical training, stress or professional workloads increase, the requirement for magnesium increases.

Vitamin C. Is a water soluble vitamin that has been shown to improve antioxidant levels, improve overall immunity, improve iron absorption, lower blood pressure, reduce heart disease and dementia risk. Vitamin C is also critical for collagen synthesis. Collagen is the most abundant protein in the body. It makes up the skin, bones, tendons, ligaments, and many other structures. Vitamin C is essential for collagen synthesis. That means the conversion of amino acids into functional collagen that the body can use.

That’s about it really.

Training
Strength and conditioning. During the last 12 months I’ve mainly focused on two training protocols. The first being mostly completing the bigger compound lifts first, then finish up with some accessory exercises and a finisher.

That means, deadlifts, power cleans, weighted pull-ups, horizontal and vertical presses. Followed by some accessory work like push-ups, dips, cable rows, split squats and ab rollouts.

I have generally split these movements into two separate training blocks, being push and pull, with the other being squat and press.

Sets and repetitions will vary each workout, but generally I’ll aim for about 25-30 repetitions in total for each movement. How many sets it takes reach that total will depend on how I’m feeling on the day. So days that could mean a standard 5 x 5 protocol and on others it could mean something like 2 x 15. 

My other strength and conditioning focus has been the kettlebell lifts. I really enjoy training with kettlebells and have found them to be an incredibly versatile training tool over the years.

Training with kettlebells can be more dynamic and can develop strength and conditioning when implemented in circuit style training. I’ve also found that I can get a higher volume of lifts during my kettlebell training phases, not to mention a good sweat.

Farmer’s carries and high volume kettlebell swings have featured consistently in my programming.

Really simple. But simple works.

I’m not setting strength records, but I’m doing pretty well for a guy who has just turned 40 years old. I’m athletic, have a decent strength to weight ratio, can run reasonably quick, generally in pretty good health and rarely injured. Pretty important for somebody entering “middle-age”. This allows me to be consistent. And consistency is the key to long term health and performance. I can be active across a variety of disciplines just about any day that I choose, which is more often than not.

Running. It’s been mostly interval work and some 5km efforts. The Army loves running. So occasionally, I’ll have to run longer distances out to about 8km. As general rule however, it’s just the shorter, more intense runs that I feel the most benefit from.

During the last twelve months I competed in one virtual race with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

Virtual Races:

  • NYRR Virtual, 5k (21:50min)

As opposed to running, I have been walking a lot more. A great opportunity to listen to a podcast, catch up with a friend or spend some time out in nature.

Basketball. It’s back. I’m really enjoying being on the court. Both socially and competitively. It’s a sport I’ve played since I was 12 years old. The 2020 competitions were brought to an immediate closure in March. Really disappointing as we were playing well and winning.

Overall, I’m having a lot of fun playing sport again. I just love competing. Each night I’m matching up against players half my age so it’s a good feeling to be competitive and even beat most of my opponents on a nightly basis.

Right now my training consists of four days of strength and conditioning combined with one or sometimes two days of running (mostly easy / mid-level efforts and some sprint work). Each workout will last about 40 to 50 minutes. I play basketball two nights a week, on Tuesday and Thursday.

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A final point. Doing something is better than doing nothing.

Lifestyle and Travel
I’m living in Melbourne, Australia. It’s my fifth year back in my home state. It really is great being around family and friends for such an extended period of time. I feel like I am a part of the local community again, which is great. It does feel nice to be able to hold a decent conversation with your local barista or butcher a daily / weekly basis.

The importance of good social connections is often overlooked when it comes to optimising your health and how well you perform at all levels on a daily basis.

This year is my eighteenth year in the Army. A life time. For the most part it’s been an exciting career that has allowed me to develop as a human and contribute to the global society in a positive way. A career that has taken me to almost every corner of the world and I have had the opportunity to work with many great people from a variety of countries sharing the same values and goals as myself.

My girlfriend / partner. What can I say? She is nothing short of amazing. Highly driven, intelligent, independent, strong and beautiful. Running an office as an associate lawyer for a major personal injury law firm. She also lectures law subjects at the local university, instructs fitness classes and as discussed earlier, is in the middle of her third bodybuilding / bikini contest preparation. Most importantly, she makes me strive to be a better human every day.

We were fortunate enough to meet about a month prior to the initial lockdown early last year. In my estimation, just enough time to figure out that we were both decent humans with great potential, both as individuals and as a couple.

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Note. We still are both decent humans.

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She lives in Bendigo, Victoria. About a ninety minute drive outside of Melbourne. It’s only four turns from my door to hers. We were lucky enough to be able to travel between the two locations during the lockdown months, which did give us some sort of freedom or normality during a period of time that could just as easily have been incredibly lonely and mentally tough.

We were both lucky to have the opportunity to remain employed throughout the last twelve months and the transition to the work-from-home life made it even easier to spend time together between Bendigo and Melbourne. We are both back working at our respective office / barracks most days which means our time together has been reduced to mostly the weekends.

Having the opportunity to spend time in Bendigo has been great. A regional city with the country town sense of community. There are some amazing restaurants to try and some fantastic cocktail bars that are worth checking out. Not to mention some good coffee and a decent gym by the name of McQuinn’s.

As usual, I also spent some time at the family holiday home on the Mornington Peninsula. Always a great option for a lazy weekend getaway and some valuable beach time. We also spent a few nights between Crown Towers Resort Melbourne and the Jackalope Hotel Resort on the Peninsula around the Christmas / New Year period.

We also travelled to Adelaide in early January for five days. Most of our time was spent visiting beaches and cafes along the coast during the day and some inner city cocktail bars in the evenings.

So, what’s next?
The next twelve months is going to be an exciting time. On a personal note, I am seriously considering the possibility of transitioning out of the full-time service with the Army in order to provide more stability at home. I’ll most definitely continue to contribute with the Army Reserve. I feel that it is time for me find a new challenge on a professional level.

I’m always looking at ways to continue my development both personally and professionally. Most recently I have taken a deeper look into the works of Dr. Jordan B. Peterson and furthering my knowledge of long term property investment to better prepare myself for the future.

Life can be whatever you want it to be, and there are some really exciting times are ahead.

Until then… Live well. Train hard. Enjoy life.

My training at 38-ish

So another year has gone by and I’m another year older. Here is a current update on my training, nutrition and other key happenings in life. If you’re interested, links to my previous annual updates can be found here: 36-ish and 37-ish.

Context and Goals
38-year-old. 180cm. 74kg.

I want to be fit enough, fast enough and strong enough to get through the daily challenges of life. With continued learning and adaptation, living healthy and well into old age.

Oh, and add a little more lean muscle too.

Once again, the caveat is that this is what has worked for me so far…

Food
What do I eat? You could call it some sort of ancestral or paleo type diet, but it’s basically a whole foods diet. It’s evolved over the years and I have reintroduced certain foods into the daily rotation like butter, cheese and the occasional slice of sourdough bread at breakfast.

For the most part, I just try to reduce or eliminate highly processed fast foods, crappy vegetable oils and added sugars as much as practicable.

On most days I’ll eat 2 meals with a snack, with at least 5 or 6 hours between meals, which allows the digestive system to have adequate time to do its job and metabolise nutrients to properly fuel the body.

As a general rule, my macronutrient breakdown would average out to be in the ballpark of:

  • 40-50% fats and oils;
  • 30% protein;
  • 20% carbohydrate.

More recently, I have been trying to add more carbohydrate into my diet to help facilitate lean muscle growth.

It’s definitely not keto which has become quite popular these days, but it’s still a fairly low carbohydrate diet and I would definitely be cycling in and out of ketosis on a weekly basis. I’ve done some occasional ketone testing and usually score between 0.5 to 0.8 mmol/L, which is considered nutritional ketosis. If you’re within this range you’re generally thought to be metabolically healthy, meaning that you’re able to switch between glucose (sugar) and ketones (a byproduct from the breakdown of fatty acids) as an energy source efficiently.

What does this actually look like on a plate? Well… quality sources of protein first, such as pasture raised beef, chicken, pork or some sustainably sourced fish. Then, a variety of leafy greens and root vegetables, and finally some good fats like avocado, butter, ghee, coconut or olive oil. Add some cheese like Gouda or Provolone to close out the meal and you’re done.

I eat plenty of eggs, bone broths and fermented foods, like kimchi and yoghurt. I drink a lot of mineral water and my coffee is almost always black. A glass of red wine, specifically a pinot noir or a classic gin martini is always welcome to round out the weekend.

I normally train in a fasted state, or after a cup of black coffee with some MCT oil. During periods of more intense training, I’ll have a serve of WPC prior to my workout, in order to help prevent the breakdown of lean muscle.

Contrary to what a lot of people think is best practice for weight management, most of my calories are usually consumed in the final meal of the day. I find that eating meals higher in carbohydrates at the end of the day allows me to replenish depleted glycogen stores, and preparing my body to train early the following day. I also have more time available in the evening to get creative and prepare larger meals.

This has worked well for me for the last 12-18 months, I’ve been able to maintain my weight and body composition easily and have had fairly consistent energy levels throughout the day.

I’ll stress this again, this has worked well for me.

Adding some additional weight to this argument is that I’m human, and I’m more likely to be sharing a meal in the evening after work with friends or family. This was the case until recently. The global COVID-19 outbreak and subsequent societal lockdowns have greatly restricted what individuals or groups of people are able to do in public. But more on that later…

Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I generally eat two main meals per day. One meal post workout and one at the end of the day. I would argue that this is called time-restricted feeding, with all meals being consumed within a predetermined window of time, for example between 12pm and 8pm on a regular basis.

Intermittent fasting is exactly that. Intermittent, meaning occasional. Humans have evolved over time to thrive through seasonal periods of both excess and limited food availabilities. This is why the body can switch and use both ketones and glucose as an effective energy source.

How do I fast? Depending on the day, lets say a typical day where I do a strength workout, I might only have a 10-12 hour overnight fast while on other days I can stretch it out to 16-18 hours with ease. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, Maybe only 3 or 4 times over the last 12 months.

Eating out. It’s 2020 and eating out is a part of modern life. Well it was until recently. The global COVID-19 outbreak has placed the community on lockdown which has greatly restricted people from eating out. In fact, eating out is dead, for now. A lot of restaurants have had to resort to takeout or delivery options just to continue daily operations. Many places have closed indefinitely. Hopefully in the near future some restaurants will be able to reopen, even if it means limiting the amount of customers dining at any given time.

Lucky I know a little bit about nutrition and how to cook.

Supplements
I don’t take a lot of supplements on a daily basis. I try to get all of my nutrient requirements through diet alone, with the addition of some Cod Liver Oil during the winter months to boost vitamins A and D, which among things, support optimal immune system function.

As mentioned earlier, my pre-workout is typically a cup of black coffee with some MCT oil, and I’ll occasionally use a whey protein powder pre or post workout.

Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout in the warmer months or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or some elevated stress or workloads, and your requirement increases.

Additionally, over the last 12 months I have added Olive Leaf Extract during the standard cold and flu season to help strengthen the immune system.

Training
Strength and conditioning. During the last 12 months I’ve focused on two training protocols. The first being mostly completing the bigger compound lifts first, then finish up with some accessory exercises and a finisher.

That means, deadlifts, power cleans, weighted pull-ups, horizontal and vertical presses. Followed by some accessory work like push-ups, dips, cable rows, split squats and ab rollouts.

Sets and repetitions will vary from workout to workout, but generally I’ll aim for about 12-20 repetitions in total for each movement. How many sets it takes reach that total will depend on how I’m feeling on the day.

My other strength and conditioning focus has been the kettlebell lifts. These can be more dynamic and can develop strength and conditioning when implemented in circuit style training. I’ve found that I can get a higher volume in lifts during my kettlebell training phases, not to mention a good sweat.

Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.

These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and you’re likely to see consistent progression throughout the year.

Really simple. But simple works. I can also finish most workouts in about 30 or 40 minutes.

I’m not breaking any strength records, but I’m tracking pretty good for a guy who is nearly 40 years old. I’m athletic, generally in good health and rarely injured, meaning that I have the ability to be consistent. This allows me to be active just about any day that I choose, which is most.

Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run longer distances out to about 8km. For the most part however, it’s just the shorter, more intense runs that I feel the most benefit from.

In the last twelve months I have competed in the following events:

  • Mothers Day Classic, 4k (18:22min) (11th in category)
  • Run Melbourne, 5.2k (22:40min) (18th in category)
  • Melbourne Marathon, 5k (21:23min) (3rd in category)
  • Portsea Twilight, 4k (DNS)

I suffered severe muscular spasms in my back several days prior to the Portsea Twilight 4k which forced me not to start the event. It was a bit of a setback, and it took several weeks to recover and resume training at lighter loads which caused me to miss some of the summer circuit before the COVID-19 restrictions suspended all races.

I also competed in five virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

Virtual Races:

  • NYRR Global Running Day Virtual, 1.6k (6:55min)
  • NYRR World Championship Virtual, 5k (22:36min)
  • NYRR TCS NYC Marathon Virtual, 5k (22:31min)
  • NYRR Resolution Run Virtual, 5k (22:34min)
  • NYRR Virtual, 5k (21:44min)

Basketball. Last year I started playing basketball again. Both socially and competitively. It’s a sport I’ve played since I was 12 years old. The only time away from the sport was from 2006-2013, when my military career took priority and I was unable to commit to the sport due to the amount of time I was away from home.

I was fortunate enough to play for Victoria in 2019 Defence Force National Basketball Championship. It was extremely competitive level of basketball and a lot of fun. It had been a while since I had played at such a high level of sport.

With other quality offensive players on the team, I didn’t shoot or score in the volume that I am normally required to do when I’m on the court, but it was great to play a lot of effective minutes and contribute to the team, especially in some of the closer contests.

The Men’s title was won by New South Wales and the women’s title went to Queensland.

Overall, I’m having a lot of fun playing sport again. I just love competing. Each night I’m matching up against players half my age so it’s a good feeling to be competitive and even beat most of my opponents on a nightly basis.

Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout will last about 30 minutes.

On the days I haven’t run, I usually go for an evening walk around the river for about an hour. I’ve found it a great way to stay mobile, relax and keep up-to-date on listening to some informative podcasts.

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March 2020. The final week before gyms were forced to close due to COVID-19.

COVID-19. With the government imposed community lockdowns in an attempt to “flatten the curve” during the global COVID-19 outbreak, I’ve had to make fairly significant changes to how I train. Firstly, the gyms are closed until further notice.

Personally, I feel that this has been a great opportunity to explore other areas of fitness. I’m fortunate enough to have spent the last 17 years in the military and have a solid understanding of “real” functional fitness. With gyms closed people have had to get creative with their workouts.

I have started to incorporate more circuit type workouts into my programming where I’ll run for 10 to 15 minutes, then conduct a series of bodyweight movements like push-ups, pull-ups, air-squats and mountain climbers then run the return leg.

Alternatively, I have a few training aids at home including some kettlebells, a sandbag, a sledgehammer, a deadball and an ab wheel that I can incorporate into home workouts.

Probably not too bad a set up for general fitness and conditioning training. Most strength based workouts are combining a variation of an overhead press with some pull-ups and goblet squats, then finishing with either high volume sledgehammering or swings.

Add in the occasional sprint workout, hike or loaded lift and carry and you’re set.

A final point. Doing something is better than doing nothing.

Lifestyle
I’m living in Melbourne, Australia. It’s my fourth year at home and I’m loving it. Being around family and friends definitely makes life more enjoyable. The importance of good social connections is often overlooked when it comes to optimising ones health and how they perform on a daily basis.

I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I also don’t mind entertaining friends with the occasional get together at my apartment. The annual Hot Cider and Christmas Cocktail nights were a lot of fun and both had good turn outs.

A key point to note here is having flexibility. No-one is perfect and it’s fine to make mistakes. The important thing is to learn from these experiences. Everyone is human, and we all have to live in the present day. I make mistakes, just like everybody else. I always try to seek constructive criticism so I can make a better, more informed decision the next time a particular event crosses my path.

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Ben Lomond Track, Queenstown. At about 1450m elevation, on the way to roughly 1700m.

Travel. Last June I was fortunate enough to travel to the southern island of New Zealand for two weeks. It was my first time visiting. I spent time in Christchurch, Mount Cook, Lake Tekapo, Wanaka, Queenstown and Dunedin. During that time I was able to conduct multiple hikes saw some amazing country. I was also able to catch up with a good friend towards the end of my trip in Dunedin.

As usual, I also spent some time at the family holiday home on Mornington Peninsula. Always a great option for a lazy weekend getaway and some valuable beach time.

My studies. In December 2019, I completed a Diploma level qualification in Nutrition. Unfortunately, due to COVID-19, my graduation ceremony was postponed indefinitely. I have since received my qualification in the mail.

The global COVID-19 outbreak. As I mentioned earlier, the COVID-19 outbreak has forced the government to lockdown the community in an attempt to slow the infection rate to reduce the burden on the medical system. It’s a global problem. Almost everybody has been effected in one way or another.

I’m lucky enough to still be employed and have some sort of normal daily structure. Defence provides a critical role within many areas for the nation from national security to logistical and medical support. Many industries however, are not as fortunate and many people have been out of work for several months now.

The lockdown has changed the modern way of life as we know it. No travel. International travel has stopped. Gyms, social sports, cinemas, cafes, restaurants, bars are all closed… and the list goes on.

Forced social distancing means less face-to-face human interaction and more online interactions through social media platforms such as Facebook, Instagram and Zoom.

The thing here is that humans are innately social creatures. Telling people to stay away and isolate from each other during an incredible stressful time is kind of counter intuitive. People generally want to help each other and offer support where they can to benefit those in need, but in this case, the message has been to stay home and isolate. I haven’t seen the statistics, but it’s safe to say there will be an increase in mental health conditions relating to extended social isolation.

Some really good lifestyle tips that I’ve picked up from other people much smarter than me on keeping both mentally and physically healthy that can be applied during the lockdown and other periods of isolation:

  • create daily structure with regards to time management;
  • get daily sun exposure;
  • daily physical activity;
  • eat nutrient dense foods;
  • read more;
  • build a consistent sleeping pattern;
  • keep up social connectivity, face-to-face or via video conferencing.

Who knows what the next 12 months will bring? Hopefully, the world has found a way to better manage the whole COVID-19 situation and we’re all out and about again returning to somewhat of a normal life. One thing is for sure, society will be different in 12 months time.

Until then… Live well. Train hard. Enjoy life.

My training at 37-ish

Goals
Fitter. Faster. Stronger. Wiser.
With continued learning and adaptation. Always tinkering.

Context: 37-year-old. 180cm. 75kg. Soldier. Student.

Basically, I want live well into old age, being able to contribute to society and avoid chronic disease (for as long as possible).

How do we do this?

As a start point, using the basic human evolutionary blueprint and applying it to the modern environment, I have found that for me, it has allowed me to look, feel and perform to a pretty good standard without too much compromise.

Simply put, try to keep my metabolism as healthy as possible (by eating whole foods), keep enough muscle mass and remain as mobile (by being active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.

Once again, the caveat is that this is what has worked for me so far…

Food
For those who don’t know me, I have been following Paleo type nutrition for nearly seven years now. For the most part it’s just eating whole foods as often as possible, and cutting out highly processed vegetable oils and sugars as much as practicable.

I rarely count calories and eat when I’m hungry. On occasion, I’ll track using a smartphone application to get a ballpark estimate of how balanced my food intake is. Generally, I’d say my macronutrient breakdown would be roughly:

  • 50-60% fat;
  • 20-25% protein;
  • 15-20% carbohydrate.

Is that keto? Technically, no. It would be pretty close and there would definitely be times through out the year that I would naturally cycle into ketosis.

I normally train in a fasted state, or after a cup of black coffee with some MCT oil and collagen.

My basic plate is a piece of animal protein with a bunch of vegetables and/or salad topped off with some butter or olive oil and sea salt. I eat plenty of eggs and I enjoy full-fat cheeses and dark chocolate (85% min). Mineral water, black coffee and red wine, specifically pinot noir are my drinks of choice.

Mostly I’m eating two meals per day, usually after I have trained. Most of my calories would usually be consumed in the final meal of the day. Mostly because I have more time available in the evening to prepare larger meals.

Another reason would be that I’m more likely to be sharing a meal after work with friends or family and sometimes it’s just easier. Being flexible and understanding the process is key here. There’s nothing worse than being “that guy or girl” who doesn’t eat at a group meal because it’s five minutes into a proposed fasting window.

Finally, when you’re a person who is generally a eating low-carbohydrate diet, getting all of your carbohydrates in the evening can replenish glycogen stores (energy stored in the muscles), and the elevated insulin response helps produce more tryptophan, which allows the process of converting serotonin into melatonin, leading to a more restful sleep.

On occasion, I will eat a third meal, typically if I’m doing a bit more physically at work, if I’m planning an evening workout or if I’m hungry. Super simple.

Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I mostly eat two meals per day. One meal post workout and one at the end of the day. This is called time-restricted feeding. All foods are consumed within a window of time, for example between 12pm and 8pm.

Intermittent fasting is exactly that. Intermittent, meaning occasional. I am metabolically flexible, meaning that I am well adapted to using fats or ketones as an energy source, allowing me to go longer periods of time without feeling hungry or craving food. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, maybe once every 8 to 10 weeks.

Most weeks I eat out with my team mates on a Friday morning at a local cafe, and with friends one night which would usually lead me to the local Vietnamese Pho restaurant.

Supplements
I generally don’t take a lot of supplements on a daily basis. I really try to get everything through whole food nutrition. My pre-workout is usually just a cup of black coffee and I randomly use a whey protein powder post workout. Outside of that, it’s only occasional cycles of fish oil, cod liver oil and magnesium.

Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.

During the winter months I spend a bit more time indoors and get a little less sun exposure, so I add about a 10ml of Nordic Naturals Cod Liver Oil every other day. The Cod Liver Oil is a good source of DHA along with Vitamins A and D, which have a variety of health related benefits.

Training
Strength and conditioning. The last 12 months I’ve focused on compound movements for general strength and conditioning such as deadlifts, power cleans and overhead presses. The break down of sets has varied, with a focus of no more than 10-15 working repetitions per movement.

Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.

These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and constantly see improvements throughout the year.

More recently, I have broken down my workouts into the following workout template:

  • Vertical press/pull, hinge and loaded carry;
  • Horizontal press/pull, hinge and loaded carry.

Really simple. But I’m finding that keeping it simple is working well for me. I can also finish most workouts in about 30 or 40 minutes.

I’m not setting any world records with my weight training but I’m fairly strong and athletic for a nearly 40 year old, 75kg guy. I’m rarely injured and generally have the energy to perform every day. Oh, I can also run reasonably quick.

Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run a longer distance out to about 8km, but the days of longer endurance distance running are in the past. For me, its too taxing on the body, and just takes up too much of my time. My preference lately has been to run 50m to 400m intervals and every now and then I just get out and run around for 20 or 30 minutes.

I’ve enjoyed running some of the major running events throughout the year. Firstly, it’s nice to have short term training goals, but I believe that it can give you a pretty good snapshot of how you compare physically (at least when it comes to running) across society in general.

In the last twelve months I have competed in the following events:

  • Mothers Day Classic, 4k (17:43min)
  • Run Melbourne, 5.2k (23:09min)
  • YMCA Fathers Day Run, 5k (23:37min)
  • Melbourne Marathon, 5k (24:14min)
  • Portsea Twilight, 4k (17:43min)
  • Sole Motive Sunset Series Zoo Run, 5k (22:47min)
  • Sole Motive Sunset Series The Tan, 4k (17:20min)
  • Run for the Kids, 5.2k (23:48min)

I also competed in two virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

  • NYRR Valentines Day Virtual, 5k (23:02min)
  • NYRR NYC Half Virtual, 5k (22:25min)

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Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout lasts about 30 or 40 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time to enjoy some of the other things in life, such as coffee and hanging out with friends and family.

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Lifestyle
Living in Melbourne, Australia. This is home. Most likely for another 2 years. Being around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising ones health and performance.

A key point to note here is flexibility. No-one is perfect and you’re aloud to make mistakes. Everyone is human, and we all have to live in the present day. I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I have my nights out which will almost always end up at a local wine bar.

Sleep. This is really important if you want to be at your best. I’ve tried really hard to get as close to 8 hours a night of solid sleep. Having a cool and dark place to sleep is a good start, combined with a fairly standard daily wake time (ie: fairly close to sunrise) will set you up for success. There is whole post here to flesh out this topic alone.

Sleep quality will impact your energy levels, blood pressure, insulin sensitivity, body composition, overall immunity, heart disease risk. The list goes on… It’s the closest thing to the mythical “magic bullet” for health and performance.

This year will be my 16th as a soldier. Almost a lifetime. Whilst I don’t do too much soldiering these days due to my current role and position, I think it’s still important to keep those skills refined.

While it isn’t soldiering, I do like hiking and camping. Being outdoors is a pretty good escape. I try to get out every now and then for an overnight hike with friends, just to take some time out from the plethora of electronic devices and social media platforms that seem to take up so much of our lives today.

I was lucky enough to get away in January for a 3 week vacation to New York City. This was my fifth visit and it never ceases to amaze. I did a bit of sight seeing, revisiting some favourites, saw a show on Broadway, got to an NBA game and got to see my team win. Had the opportunity to meet new people and catch up with some old friends. I also drank a fair bit of coffee during the day and hot apple cider in the evenings.

Later this month I’m heading to the South Island of New Zealand for 10 days. I’ve never been and it’s something I’ve been looking forward to for sometime. I’m hoping to get a glimpse of the Southern Lights and maybe a bit of alpine hiking.

My parents have a holiday house on the Mornington Peninsula which I try to get away to every couple of months for a weekend. I’ve been going there my whole life and there is just something about coastal communities that is just relaxing.

My studies. This year I will complete a Diploma level qualification as part of a Bachelor of Nutrition. Doing this via correspondence which has it’s own unique set of challenges but overall I am enjoying it.

I don’t know what the next 12 months will bring, but I’m going to keep on tinkering and fine-tune ways to optimise health and performance as I move forward into the future.

Caffeine and athletic performance

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Having a cup of coffee first thing in the morning or to push through the mid-afternoon slump is a pretty standard thing for most people. Caffeine is a stimulant. It will give you a bit of buzz.

It makes sense that using caffeine to supercharge athletic performance.

What is Caffeine
Caffeine is a naturally occurring stimulant found in leaves, nuts and seeds of numerous plants. Its widespread social acceptance means that many athletes consume caffeine regularly over the day in varying amounts from coffee, tea, cola, energy drinks and, increasingly, from pre-workout supplements or caffeinated sports products.

Caffeine-containing beverages typically contain between 30-120mg of caffeine but this varies widely between products and brands.

Caffeine is becoming increasingly popular in sport to help improve performance and various caffeinated supplements and sports products are now being marketed to and consumed exclusively by athletes.

Caffeine and performance
The main performance benefits of caffeine appear to come from its influence on the central nervous system and resulting reduced perception of effort (exercise feels easier) and/or reduced perception of fatigue. 

Some other ways that caffeine can help improve mental and physical performance are as follows:

  • Caffeine can increase the body’s ability to burn fat via lipolysis, or the breakdown of stored fatty acids within the fat cells;
  • Caffeine has been shown to increase thermogenesis, or heat production, which helps you burn more calories;
  • Caffeine can raise endorphins, which increase feelings of happiness, giving you the exercise “buzz” that people often experience after working out;
  • Caffeine may also spare glycogen stores (carbohydrate stored within the muscles), primarily due to increased fat burning. This can enhance endurance performance.

Endurace exercise
Most of exercise/caffeine research is based on endurance training and performance. Historically, the most often cited benefit to consuming caffeine before a race or training activity was that it would increase the oxidation of fat, thus sparing muscle glycogen for when you really needed it, such as the final sprint to the finish line.

Maybe the caffeine simply makes exercise more tolerable, makes muscles work harder and better, and allows those exercising to do so harder, and for longer. Caffeine generally will give you a bit of a buzz. When taken prior to a workout, this “buzz” equates to an increased endorphin response to exercise.

So, if endorphins are high, exercise is more tolerable, even enjoyable.

The bottom line is that caffeine seems to boost athletic performance in endurance events, maybe through enhancing energy partitioning or an increase exercise induced endorphin response, make the activity more enjoyable.

Strength exercise
The effects of caffeine in sport aren’t limited to improving endurance. Research also indicates the benefits of caffeine in strength performance.

Whilst the results of studies are varied, they generally suggest that supplementation may help trained strength and power athletes.

This meta analysis, comparing 27 studies found that caffeine may improve leg muscle power by up to 7%, but had little effect on smaller muscle groups

Caffeine may also improve muscular endurance, including the amount of repetitions performed at a certain weight.

To summarise, most research indicates that caffeine may provide the most benefits for power-based activities that use large muscle groups, repetitions or circuits.

How to use caffeine for performance
Although early research was conducted using high doses of caffeine (6+ mg caffeine / kg body weight), more recent research indicates that lower doses can provide similar performance benefits with less negative side effects.

Individual responses to caffeine vary but typically doses in the range 1-3 mg caffeine per kg body weight are sufficient to improve performance (e.g. 70-210mg for a 70kg athlete).

Some experimenting may need to be done to determine the most beneficial timing protocol, which may include taking caffeine:

  • Pre-competition or exercise;
  • During competition or exercise;
  • A combination of both.

Potential side effects
High levels of caffeine intake can cause declines in performance through:

  • Increased heart rate;
  • Impaired fine motor control;
  • Anxiety and over-arousal;
  • Sleep disturbances;
  • Gastrointestinal upset.

Like any other supplement, it is important to trial smaller doses first in training activities prior to race day to assess individual tolerance and responses.

In Summary
The incorporation of caffeine into an athlete’s nutrition plan should be considered on an individual basis.

Caffeine is one of the most effective exercise performance supplements available. It is also very cheap and relatively safe to use.

Many studies have shown that caffeine can benefit endurance performance, high-intensity exercise and power sports.

The recommended dose varies by body weight, but is typically about 200–400 mg, taken 30–60 minutes before a workout.

How to get more fat in your diet

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Most foods that we eat today have some amount of fat content. 

Fat is an amazing flavour enhancer. It makes everything taste better.

Many people are starting to accept that fat is not all bad and have started to make the shift into lower carbohydrate diets. The thing is, when you lower your carbohydrate intake, you will need to increase one of the other macro-nutrients, protein or fat.

From a nutritional perspective, humans have evolved eating mostly protein and fats. In fact, it was the shift into eating more fatty tissue and organ meats that made cognitive revolution occur. This is also known as the development of the human brain.

More recent times have led to the vilification of dietary fats, however it’s not all bad. Additional to providing flavour, dietary fat from whole food sources provides the necessary intake of valuable fat-soluble vitamins A, D, E & K.

More and more research is proving that the real enemy is excessive carbohydrate and processed “food” consumption, combined with an overstressed, sedentary lifestyle, that is causing the explosions in obesity and chronic “diseases of lifestyle” that are so common in present day populations.

Here is a bunch of ways to get more fat into your diet:

Use whole, full-fat ingredients
It’s time to remove all of the low-fat or lite food products from the pantry and refrigerator.

Look for full-fat dairy products. Milk (if tolerant), butter, cream, yoghurt and cheeses. Add in avocados and some pastured eggs. Try to add natural fats rather than avoid them entirely.

Fatty cuts of meat can be more flavourful, and are often cheaper than leaner cuts. Wild salmon and sardines contain high amounts of important omega-3 fats and make valuable additions to the dinner plate.

Cook with fats
Cook your vegetables, meats, fish and eggs in natural fats like butter, ghee or coconut oil.

Use a variety of natural fats for flavour
Different fats can provide different flavours to your food. This will create variety to your meals without too much complication.

Try experimenting with these fats and oils:

  • Butter and ghee;
  • Lard, tallow, duck fat, or any other animal fat;
  • Coconut oil;
  • Olive oil;
  • Macadamia nut oil;
  • Avocado oil.

Top your dishes with butter or oils
A drizzle of oil. A dollop of sour cream. Melt some butter. You can top off almost any dish with some health promoting fats.

Garnish with high fat foods
Avocado. Cheese. Olives. Nuts and seeds. All of these high fat foods are packed with nutrients and important fat-soluble vitamins, so add these to your meals when available.

Eat more cheese
Cheese is a simple addition to any meal. It can even work as an appetizer. It goes with just about anything and can be eaten at anytime of the day. Packed with both protein and fat it makes a perfect addition to any meal or gathering.

If you are sensitive to dairy products, you may be able to tolerate hard cheeses such as Parmesan, Cheddar and Gouda as they have generally low amounts of lactose that most people will be able to manage small to moderate amounts.

Cheese is often served as dessert in my house.

Blend fats into your coffee or tea
Adding coconut or MCT oil to your morning coffee or tea is quick and easy. Full-fat cream works just as well and will give you that milky flavour with very little lactose content.

The combination of caffeine and MCT’s will provide you with some mental clarity, make you feel more alert and focused, as well as reduce the typical caffeine crash.

It will prime the body to shift from glucose to fat as a fuel source which will also keep your appetite suppressed for longer.

Four foods that can boost athletic performance

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With more and more people looking into whole food, ancestral or evolutionary type diets, more and more athletes are choosing to adopt a paleo-based approach to eating in order to improve their overall performance.

One of the reasons I believe that a paleo type diet is the best template for athletes to build a perfect personalized diet is because, by definition, it includes all of the key factors needed to be healthy, recover well and perform at your best when exercising intensely.

Here are a few foods that can boost physical performance and should be a staple for almost all athletes.

Eggs
Eggs are the most complete source of amino acids and rank the highest when it comes to assessing protein quality based on their biological value.

A single egg contains roughly seven grams of complete protein and contains all of the eight essential amino acids required to build and maintain muscle.

Eggs are loaded with B-vitamins, a great source of vitamins B1, B2, B6, and B12. Eggs also contain a lot of choline, a vitamin-like essential nutrient that’s similar to B-vitamins that supports proper brain function, and is sometimes used by athletes to delay fatigue in endurance sports.

Eggs are also an excellent source of zinc, which optimizes testosterone production and the building of lean muscle mass, and also a pretty good source of magnesium, which is essential for over 300 cellular functions and is linked to improved intra-workout recovery and better quality sleep.

Egg yolks are one of the few foods that naturally contain vitamin D, making it a convenient way to up your intake without having to sit out in the sun. Vitamin D is essential for strong bones and muscles, as well as overall health.

Eggs also contain iron which is required to produce haemoglobin, which carries oxygen throughout the body.

A complete amino acid profile, a ton of micronutrients, all great for athletes, and surprisingly low-calorie equals one nutrient dense food source for optimising performance.

Grass-fed Butter
For the last 30 years or so, saturated fats like butter have been erroneously considered the number one enemy in conventional medicine, supposedly responsible for heart disease and poor health. However, the scientific community is now clear that saturated fats aren’t bad for us, and in fact are extremely important for overall health.

Grass-fed Butter is literally a Superfood. Nutrient wise it’s very high in Vitamins A, D, E and K2. These vitamins are responsible for hormonal balancing, and cardiovascular health. Magnesium and Zinc are also huge players in the game. By consuming Grass-fed Butter you can balance calcium levels, repair muscles and provide adequate energy during training.

Grass-fed Butter can provide 20 times more ATP during cellular metabolism than can be gained by eating all sorts of processed grains and sugars.

Saturated fats play a critical role on a couple of fronts. First, they are shown to help athletes recover from intense exercise and over-training. Studies have found that athletes who are rundown during periods of intense training typically have low cortisol and low testosterone levels, to go along with fatigue, excessive delayed onset muscle soreness, low libido and low mood… all symptoms of over-training.

Saturated fats can also be a great tool for endurance athletes, because unlike most fats they can be absorbed directly by the gut and used for instant energy. This means the medium chain triglycerides in butter can effectively be used like carbohydrates for energy during runs, rides, swims, or metabolic conditioning.

You get 9 calories when using fats for fuel versus 4 calories when using carbohydrates, so you dramatically improve your fuel efficiency. This can translate into better performance.

Beets
The consumption of large quantities of beets has been found to dramatically increase blood nitrate levels, and in turn boost athletic performance.

This promotes nitric oxide formation, which is a powerful vasodilator that helps increase blood flow to working muscles allowing your mitochondria to produce ATP more efficiently. This creates an ‘anti-fatigue’ effect, meaning you can do the same amount of work for longer period with less stress to the body, producing significant endurance benefits in athletes.

Load up on beet juice daily for five or so days before a competition or consume as a regular part of your diet to reap the benefits.

Coffee
Not necessarily an ancestral or traditional food, coffee can provide a terrific performance boost. There are countless performance-enhancing supplements that are now available on the market, some of them better than others. The best however, if you’re looking to improve your performance, is a the classic cup of black coffee.

Caffeine, found naturally in tea and coffee, is truly one of the best performance-enhancing drugs in the world. In fact, supplemental caffeine is the “secret” ingredient in virtually all the marketed weight loss and performance supplements because it’s so effective.

What can caffeine do for you?

A cup of black coffee is all you need for a natural stimulant and effective pre-workout. Several studies have shown caffeine to boost athletic performance and improve a variety of other health markers.

The effects will vary from person to person, but the peak stimulant effect usually occurs 30-60 minutes after consumption. Once it enters the bloodstream, several responses begin to occur within the body. Heart rate and blood pressure increase, which in turn delivers oxygen to the muscles at a faster rate and fat stores begin to metabolize and are released into the bloodstream. This typically will lead to you feeling energised and ready to workout.

With regards to athletic performance, caffeine has been shown to increase various types of performance when consumed in moderate amounts.

Caffeine has also been shown to give the athlete the ability to train for longer duration and with a higher power output. It has also been shown to improve overall endurance and resistance to fatigue.

Endurance athletes probably benefit the most from the consumption of caffeine. This may be due to the point mentioned above where caffeine consumption can increase the breakdown of fat stores to be used as energy, thus saving stored glycogen for when it is needed most, such as the increased intensity of a sprint to the finish line.

Coffee and Intermittent Fasting

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Intermittent Fasting has become one of the most popular dietary patterns in recent times. It is most popular within the health & fitness industry and many people are tinkering around with it to see if they can benefit from the plethora of health benefits associated with it.

Some of the most common questions surrounding fasting is;

What actually breaks a fast? And, can I have coffee?

The first question is fairly easy. Simply put, you’re eating or you’re not. Now for the coffee.

For most people, I wouldn’t be too worried about whether or not this is the case. The fact that you are already going 12-24 hours without any caloric intake places you ahead of the curve simply by being open to the idea that you don’t have to eat every other hour. Some coffee with full-fat cream isn’t really going to take away what you’re trying to accomplish.

Some people however, myself included, like to look a little deeper. So… let’s start with black coffee.

Here is how black coffee affects some of the more common fasting benefits.

Ketosis
Fasting is a quick and easy way to get into ketosis. You don’t have a choice in the matter. As your body depletes its glucose supply, it will automatically begin to break down excess body fat to produce ketones as a fuel source.

This study found that the consumption of caffeine boosted ketosis in humans.

Fat Burning
Fat burning is another popular benefit of fasting. As stated earlier, coffee has been shown to increase ketosis, so it would be safe to say that coffee also increases fat mobilisation and burning.

Insulin Sensitivity
In the short-term, fasting can reduce insulin sensitivity. This is a physiological measure taken by the body to preserve the little glucose that is remaining for the brain.

The real benefits occur over the long-term, where fasting is an effective way to improve your insulin sensitivity and glucose tolerance. Just about everything that makes you more efficient at fat burning and expending energy, rather than the storing of energy,  like exercise, low-carbohydrate diets and fasting, tend to improve insulin sensitivity over time.

Coffee has a similar effect. In the short-term it reduces insulin sensitivity and glucose tolerance. With long-term use, coffee improves both insulin sensitivity and glucose tolerance. Many studies have found that the more coffee you drink, the lower your overall risk of developing type-2 diabetes.

Autophagy
Basically, it’s cellular cleanup. Autophagy is one of the ways that the body keeps its cells healthy and maintained, by recycling dead or damaged cells. Fasting is one of the best ways to induce autophagy. It is actually one of major selling points for fasting.

That covers black coffee. What about the common additions to coffee?

Coffee with butter, coconut oil or MCT oil
Technically, this is breaking the fast. If you’re consuming calories (and depending on how much fat you add, it could be a significant amount of calories), these calories break the fast.

Pure fat however, has little to no effect on insulin, blood glucose, or any other measure that would indicate a broken fast.

By adding some fat to your morning coffee, you won’t be burning as much body fat. You will however still be burning a lot of fat.

It will most definitely help you fast for longer periods. For some people, adding some fat to coffee can make fasting more tolerable. If you can go 12 hours on black coffee, but a tablespoon of MCT oil can help you get 16-24 hours, then the addition of MCT oil is probably a good thing.

It shouldn’t affect autophagy. It’s protein consumption that interrupts autophagy. Butter has a small amount, but it shouldn’t interfere unless you’re consuming it in large amounts.

Coffee with cream
An ounce of full-fat cream has almost a gram of carbohydrate (lactose) and protein. Some cream in your coffee won’t affect your fat burning very much, but it might reduce the amount of autophagy. The point here is that your coffee should be black with maybe a tablespoon of full-fat cream.

That being said, if you’re fasting you may be already eating a paleo or ketogenic type diet which have been shown to increase autophagy. This is all a matter of degree and probably still a net win.

The takeaway here is that some autophagy is not zero autophagy.

Coffee with almond / other nut milks
Firstly, why? Black coffee all the way please. Maybe a little full-fat cream. Ok, I there are a lot of people who can not tolerate diary and can’t really stomach black coffee. Enter the almond / other nut milks.

As long as you’re staying away from the sweetened versions, or those fortified with additional proteins, and you’re not having half a cup or more at a time, then a little nut milk won’t make much of a difference.

There isn’t much nutritionally to most nut milks.

Coffee with collagen
Collagen is one of my favourite things to add to my black coffee. It is however, pure protein. Consuming protein tends to increase mTOR and inhibit autophagy. All this means is that having collagen in your coffee during a fast will probably help with fat burning and suppress your appetite for longer, but it will reduce the benefits of autophagy.

Ordering coffee
Try black coffee. Nothing beats it. Drip. Pour-over. Espresso. Long blacks. Whichever the method. It’s the simplest way to maintain a fast.

Ask for full-fat cream. A lot of coffee houses will stock it. Just be careful when using the “cream” that is set out for customer use. That will usually be cream mixed with milk, giving you too much of a protein and carbohydrate hit that will potentially break the fast.

Avoid nut milks. A lot of places will use sweetened nut milks to add flavour to their coffees. They’ll also overdo the amount. An almond latte will have up to 8 ounces of almond milk, which will definitely break your fast.

Fasted Training

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Intermittent Fasting can be a valuable tool to improve your overall health and performance. But how do you fit in intense training while fasting?

Firstly, I wouldn’t recommend that most people just too many changes, too fast. Sometimes that can be too much of a shock to the system, which may lead to a decline in health and performance.

If you’re eating a mostly whole food diet you’re already almost there. Some small changes to your eating patterns and slowly extending your fasting period every couple of days will get you out to a pretty decent daily fast in no time at all.

Training in a fasted state
Training should be completed on an empty stomach and/or after the consumption of 10 g BCAA. Technically, the training is not completely fasted – as over time this could become detrimental to health and performance.

The pre-workout amino acid intake has a stimulatory effect on protein synthesis and the metabolism, is a crucial compromise to optimize results. The 8-hour feeding window commences with the first post workout meal.

Example

  • 1130-1200: 10g BCAA;
  • 1200-1300: Workout;
  • 1300: Post workout meal;
  • 1600: Second meal;
  • 2030: Final meal before overnight fast.

The largest meal of the day is consumed post workout, then calories and carbohydrates are reduced as the day progresses.

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Early morning fasted training
This is a common example as a majority of the early morning athlete will usually train fasted before starting their day. This example shows how you can train early morning and begin the feeding phase at noon or later.

  • 0600-0630: 10g BCAA;
  • 0630-0730: Workout;
  • 0830: 10g BCAA;
  • 1030:10g BCAA;
  • 1200-1300: Post workout meal (largest meal of day);
  • 2000-2030: Final meal before overnight fast.

This is my preferred method as I like to train early in the day. I also have a cup of black coffee with some MCT Oil pre-workout.

One pre-workout meal
A common methodology for athletes wishing to train late afternoon or directly after work.

  • 1200-1300: Pre-workout meal. Approximately 20-25% of daily caloric intake;
  • 1500-1700: Workout during this window;
  • 1700: Post workout meal (largest meal of day);
  • 200-2100: Final meal before overnight fast.

Two pre-workout meals
The standard protocol for athletes who work normal business hours.

  • 1200-1300: First meal to break the fast. Approximately 20-25% of daily caloric intake;
  • 1600-1700: Pre-workout meal. Similar caloric intake to first meal.
  • 1830-2000: Workout during this window;
  • 2000-2100: Post workout meal (largest meal of day).

The take away
No calories should be consumed during the fasting phase. Exceptions to this are black coffee, tea, BCAA and a cup of bone broth.

The fasting window is the perfect time to be productive. Try not to sit around, get bored and think about food.

Once in the feeding phase, meal frequency is fairly irrelevant. Most people prefer three meals out of habit.

The majority of your daily caloric intake should be consumed during the post workout period, with the largest meal being the first meal post workout.

The exception to this is on non-training days where your largest meal should typically be the first meal of the day, with the emphasis being on quality protein intake.

Remember, there is no one size fits all. If your preference is to eat your largest meal in the evening, then do it. Some people like to like to consume their largest meal on rest days later in the day with family or friends. If this helps you to enjoy your food and stick to your eating pattern long-term then it’s a win.

If training fasted, BCAA or an essential amino acid mixture is highly recommended. If you’re not into having a large supplement program, that’s fine. A whey protein concentrate will suffice and can be consumed during the pre-workout window.

Which method is best?
Depending on what your daily routine and training preferences are, a different protocol will be preferable. If your preference is to train early morning then the fasted training option is likely to be best for you.

Conversely, if you work the standard 0900-1700 business hours and your only option is to train in the evenings, then the one or two pre-workout meals pre-workout protocols will work better.

My training at 36-ish

Goals
Fitter. Faster. Stronger.
Always learning.

Context: 36-year-old. 180cm. Soldier. Student.

My aim is to live as long as possible and as healthy and productive as possible. I’m not a father yet, but I would like to be a parent one day and see those children grow up.

Basically, I want live well and avoid chronic disease (for as long as possible). My grandfather lived to 84 years old, although his last decade was hampered by heart disease, elevated blood pressure, cholesterol, and type 2 diabetes.

So, I plan to use some evolutionary wisdom and apply it to modern society. Simply put, keep my metabolism as healthy as possible (eat whole foods), keep enough muscle mass and remain as mobile (be active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.

Caveat: This is what has worked for me so far…

Food
For those who don’t know me, I have been following Paleo or Primal type nutrition for about six years now. For the most part it’s just eating whole foods as often as possible. I do like my full fat dairy (like cheeses and some yogurt) and they don’t really affect me in a negative way unless I eat them in excess so with a bit of discipline I’m all good.

I’ve been trying to get about 125-150g of protein per day, with a lot of cooked veggies (for nutrient density) and some healthier fats like avocado and oils such as coconut, macadamia and olive. I must admit, I been fairly liberal with my use of butter and sea salt with my cooking. Not only are they a good source of vitamins and nutrients, but they taste really good.

I would usually split this over two or three meals depending on the day and what was going on during that day or week. The last two or three months I have been fairly low in dietary carbohydrate and have felt pretty good. I do have days where I really lift my carbohydrate intake but they have been fairly random and are usually after some intense training periods where I need a bit of a boost to aid in recovery.

I do a bit of intermittent fasting here and there. I am metabolically flexible, meaning I am well adapted to using fats or ketones as an energy source. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24 hours This wasn’t very regular, maybe once every 6-8 weeks.

These days I don’t count calories or worry too much about when I’m eating or not eating. Basically, I eat when I’m hungry and try to avoid processed foods when practicable.

Most weeks I eat out with friends one night which would usually lead me to the local Vietnamese Pho or Grill’d restaurants.

Supplements
I’ve been supplementing with Nordic Naturals Fish Oil. I think omega-3 supplementation is important for overall health and Nordic Naturals is basically the gold standard of omega-3 supplements.

Magnesium. This is probably one of the most important supplements for me. I generally take it post workout (especially in the warmer months) or in the evenings prior to sleep. Magnesium is vitally important to so many biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.

At the moment most of my work days are spent indoors so during the winter months I add 10g L-glutamine daily (in the morning) and about a 10ml of Nordic Naturals Cod Liver Oil every other day. The L-glutamine is got for overall health and recovery while the Cod Liver Oil is a good source of both Vitamins A and D. 

Training
There are several coaches that I go to for inspiration when it comes to my program design. They are Dan John, Pavel Tsatsoline and Ross Enimait. When it comes to strength, conditioning, combative and kettlebell training these guys have you covered. 

Over the last 12 months or so I have been playing with some basic strength and conditioning programs consisting of mostly compound movements such as deadlifts, squats, rows, bench and overhead presses. Most of the time being spent around the 3-6 repetition range.

Heavy Turkish getups (up to 50kg), kettlebell swings and farmers carries have also featured consistently in my programing. 

I had a good three or four month period where I added some decent metabolic conditioning (metcon) circuits a couple of times per week. I felt this was working quite well but I had to really ramp up my caloric intake as the metcon work really depletes the energy levels.

Running. It’s been mostly interval work and 5km racing. The days of running 10km to 21km are behind me. I just found them too taxing on the body as a whole. My preference lately has been to run 200m and 400m intervals and every now and then I just get out and run around for 4km or 6km.

I missed out on the usual Run for the Kids in 2017, but I did compete in the Run Melbourne (26:50 for 5.7km) and Melbourne Marathon (26:03 for 5.7km). This year I have run in the Sole Motive Zoo Run (25:25 for 5km), Run for the Kids (23:20 for 5.2km) and the Mother’s Day Classic (17:41 for 4km).

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Right now my training consists of three days of strength and conditioning, two days of running (easy run and some sprint work) and maybe a single boxing workout. Each workout lasts about 30-35 minutes with the exception of the boxing which usually lasts 60 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time in my week.

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Lifestyle
I’m back in Melbourne. Where I grew up. Around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising health and performance.

The last twelve months have been kind of interesting for me. A lot has happened on a personal level. Some good, some not so good, but I believe overall that I have had a net win which is great.

This year will mark 15 years as a soldier. That’s basically a lifetime. Soldiering has taken me to some pretty interesting places around the world and it has given me the opportunity to learn and work alongside some professional people.

I mentioned earlier that I am once again a student. I am finally completing my studies in nutrition which I am excited about. I am doing this via correspondence which will take about two years to complete, then I’ll make a decision on where I go from there.

Coconut Oil Coffee: optimizing overall performance

There’s just something about a morning coffee/espresso that gives a higher enjoyability in which to start the day.

Adding coconut oil to your morning coffee will make you feel energized, alert and focused without the traditional coffee crash. Coconut oil also supports healthy body fat metabolism and can help increase muscle mass.

Coconut oil is mostly made up of the medium-chain triglyceride (MCT), lauric acid (about 45-50%). Some advantages of MCT’s include:

  • MCTs are absorbed quickly by the body (digestion) and can be used for immediate energy;
  • MCTs enhance ketone production which have therapeutic (energy/cognitive) and nitrogen retention (protein sparing) advantages;
  • MCTs have been shown to boost immune function;
  • MCT rich diets have been shown to increase metabolic rates; and
  • MCT rich diets shown to better reduce hunger/suppress appetite.

The potential to not only have more immediate and stable energy but also control hunger/appetite better (reducing rebound eating tendencies), makes it a no brainer for a lasting lean lifestyle plan.

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Coconut Oil Coffee
Just 3 easy steps to enjoy this energy boosting drink:

  • Put your coconut oil in a cup (1-2 tablespoons);
  • Add in your hot coffee or espresso (tea is also an option);
  • Stir and enjoy.

For variation you can also add collagen and some cinnamon, or to make the infamous Bulletproof Coffee you can add some grass-fed butter!

Pre-workout Coffee
Why coffee before training? Caffeine, of course. Caffeine triggers the muscles to start using fat as an energy source rather than carbohydrate sugars. Some of the other benefits of coffee taken pre-workout include:

  • Increased athletic endurance performance;
  • Increased strength and power performance;
  • Reduced perceived exertion level.

As little as 3-5 milligrams of caffeine (per kilo of body weight) is all that is required. For most people, that is roughly 1-2 espresso coffee’s taken within the final 60-90 min prior to a workout or race.

Note
It takes nearly twice as much Red Bull and nearly 3 times as much tea to equal the caffeine in coffee.

Try it out for yourself and tell me what you think of it.