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Every morning is typically the same.
Before I go to work I do my workout. Before I do my workout, I take 1 tablespoon of MCT oil and 1 serving of pre-workout (which right now is Lit - a GMC product). Once I'm done with my workout, I will take 10,000 IUs of Vitamin D and 1000mg of Krill Oil (Jocko Super Krill by Origin Maine). These supplements are known to help several things including immune system, neurological function, and joint health. When I am fasting or feeling a need for more fats/energy in my diet I will add a tablespoon or two of MCT oil or coconut oil to my green tea. I'm sure there will be more supplements to come but I try to get most of my nutrients like fiber from my heavy dose of vegetables each day. I've learned from multiple experts like Steven Gundry and Peter Attia that oils are also very important so I soak my salads in olive oil as well and use a good amount amount of coconut oil when I am cooking. Science has showed that this diet is great using cholesterol to your advantage.
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Staying away from sugars and limiting carbohydrates (around 30g of carbs per day since it's nearly impossible to go NO carbs - I eat veggies and nuts) immediately forced me to stop eating just about anything processed. Even a granola bar has 20 or 30 grams of carbs and god knows what else is in there.
Key things are:
Here is a typical day for me when it comes to food. I normally skip breakfast and all I have before lunch time is 1 cup of nuts and 2 cups of green tea. At lunch, I will treat myself to something high in fats and 30-40g of protein. This is normally a salad with a ton of olive oil and/or caesar dressing with meat (usually steak, chicken, or bacon) on top. Or I might change this and do something similar to a stir fry made up of things like broccoli, onions, mushrooms, carrots, and meat. My goal is to load up on nutrients from veggies while still getting a good amount of fats and protein. Between lunch and dinner I will have another 2 cups of green tea. Sidenote: This green tea gets me through a day at work in the office rather than energy drinks. I found taking a 10 minute walk after lunch also helps. For dinner, I will usually have a similar meal to dinner - a large salad with meat, stir fry with plenty of veggies and meat, or I might do a 4 egg omelet with things like spinach, onions, bacon, and cheese. Yum. Another common snack I'll have is 2 small squares of dark chocolate (70% cacao or more). I limit this to once a day and it changes what time of day. I established a points system for myself and mark on my calendar how many points I get each day.
I aim to reach 100 points each week (starts Mondays, ends Sundays). 1 set of reps of each workout is set to equal 1 point so here are some examples... 25 push ups = 1 point 15 squats w kettlebell = 1 point 25 kettlebell swings = 1 point 10 pull ups = 1 point 1 mile = 5 points My usual heavy days are 16-20 points (4 sets of 4 workouts or 5 sets of 4 workouts). If I need to catch up to the 100 at the end of the week, I might do a 3 mile run and then do a 16 point workout. Lately, I dialed this back because I listened to Ben Greenfield's advice of not overworking my muscles so each week I strive for 100 but usually end up with around 80 but that is not necessarily a bad thing. Recovery is just as important and Ben Greenfield gives some amazing tips on recovery (he is a triathelete/obstacle course runner/CEO/physical trainer with a focus on longevity through alternative means like cold thermogenesis and laser treatments. |
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