I owe it to myself to sculpt the best engine I can build. My metabolism is broken. My insulin resistance is broken I have a carbohydrate allergy. HOMA-IR: I am severely insulin resistant This is why I am not loosing…

Only One Day Per Week for Hard Level!!! It’s basically sprints The “float” is not stopping, but half marathon pace.

It’s not about calorie Calorie is determined by Bomb Calorimeter This is a MEASURE OF HEAT But the BODY is not a MEASURE OF HEAT We BURN inside MITOCHONDRIA. Burn that FOOD to generate ATP Glucose STIMULATES mitochondria to work…

(See below for the key piece: the Ratio) A useful calculator? https://www.jeffgalloway.com/training/magic-mile/ Some numbers Principles behind Run Walk Run: • Continuous use of a muscle will result in quicker fatigue • The longer the run segment, the more fatigue •…

Workouts are to gain muscle Cardio is for heart and lungs Food is to burn fat Combine all three High protein and focus on recomposition Mind muscle connection for better development Water before coffee First coffee after 3 hours Breath…

Chicken and Turkey breast Salmon and Tuna Eggs Lean Beef Tofu Greek Yoghurt Complex Carbs Quinoa Rice Whole wheat bread Lentils Vegetables and Fruits Spinach Brocolli Berries Water

Preplanning the meals You know what you will eat over the next week. Maybe you can use this blog as a scratch space.

I am trying something now. A recomposition of the body. The mantra has been: “recompose the body by recomposing the food” I am trying to get 180ish grams of protein a day. I have never done this before in my…

The only real thing I saw in this is about “brain keeping track of fat”

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/  Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal…