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The 5 Pillars of Health: week 9

December is a tricky little bastard, isn’t it? Lots of naughty foods around, coupled with social occasions which means less time exercising.

I call my diet the Contemporary Carnivore Diet because I only eat animal products day to day, but if I am out for a meal with friends. I will just order from the menu.

So in December, I know there are going to be more cheat meals than normal. So I combat this by going super strict in my day to day life. I’ll basically just eat bacon burgers. I am not scared of dairy usually, but I will cut out cheese, etc,  in this period. I am basically cutting back on the energy on my good days, to allow a few Christmas splurges.

I am not saying this is an optimal way to do things, but it is a way I can get through December with minimal negative weight and body composition change. Meaning when January rolls around, I am in a good position to attack the next year.

I didn’t find the Carnivore Diet to combat some major health issue. So I believe I am robust enough to handle a few bad things. So I tell you now… I will be having Christmas Pudding on Christmas day haha.

My moto is… the sicker you are the stricter you should be.

I am going to take a break from posting until the New Year. I will still be exercising but I will take a short break from The 5 Pillars of Health series. The Carnivore Diet Success Stories and Meat Up’s will still be going out, as they are pre-scheduled.

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Weekly Food List

Beef mince 5000g

Bacon 1650g

4 Bacon Cheeseburgers from Mcdonalds no bun.

Soft Boiled Eggs 4

Raw Egg Yolks 20

Raw Kefir 3500ml

Bottle and a half of red wine and 2 bottles of beer.

Average 3 white coffees a day. 1-2 litres of Snake Juice per day.

Exercise

Monday: Press ups 63. Gym – pull/chin ups 55556, reverse flyes 10kg 10*3, bent over rows 80kg 3*5.

Tuesday: Press ups 65. Hyperbolic Stretching. Gym – 1000m warm up then, 10*100m concept2 sprints.

Wednesday: Press ups 67. Gym – Squats 90kg 3*5, Deadlifts 100kg 3*5, Chin Ups 55555, Calf Raises 15*5, Hanging Leg Raises 7*3.

Thursday: Press Ups 31.

Friday: Press ups 67.

Saturday: Pull ups 55555, press ups 50, single leg deadlifts 25kg 5*5, lunges 25kg 5*5, calf raises 15*3, flutter kicks 30*3.

Sunday: press ups 69.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

This slideshow requires JavaScript.

 

 

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Older Yet.....

The 5 Pillars of Health: week 8

I have been doing gentle Yoga videos for flexibility over the last 8 weeks. Not every day like I planned, but not far off. It has certainly been enough to notice improvements.

So from next week, I am going to step it up a notch. I am now targeting my Flexibility Goals.

These are:

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

I have no clue how to do this, I could have winged it from YouTube videos. However, my hips and my groin flexibility has ALWAYS been the weakest area for me. So I felt I needed a more targeted program to achieve these goals. I am in no rush to achieve them, but I do need to make constant progress. So I bought a little ebook called Hyperbolic Stretching. It could be utter garbage but I am going to follow it and see how I get on. It is designed for getting people to be able to do the splits, so he must know more than me as I have seen him do the splits and I am a long long long way off from being able to do them. So I am going to trust him to get me through this silly challenge! I ll start next week.

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Weekly Food List

Beef Mince 20% 5500g

Ribeye Steak 400g

Bacon – 900g

Cheese – 100g

Raw Egg Yolks – 24

Raw Kefir – 3500ml

Sausages – 2

Black pudding – 1

Whole eggs – 2

Madras Curry and Rice – 1

Half a tube of Pringles – 1

Sweet Mince Pies – 2

Xmas cake – 1

Lager – 12 cans

You can tell the Christmas season has arrived, more sub-optimal eating than ideal this week. However, I still consumed a lot of healthy protein and fat, just more carbs and booze than is normal. Funny thing is even though I have had what I would class as a bad week, the macro split has still worked out pretty decent. In fact, it was similar to when I was on a normal Ketogenic Diet.

The 7 days worked out at:

3433 calories per day, 10% carbs, 26% protein and 64% fat.

My keto splits were usually around 10% carbs, 20% protein and 70% fat.

Gym

Monday 03/12/2019

Pull Ups, 5 5 5 5 4. Reverse Flyes 10kg, 10*3. Bent Over Rows 77.50kg, 5*5. Calf Raises 15*5. Plank 50 seconds.

Wednesday 04/12/2019

Squats 87.5kg, 3*5. Deadlifts 97.5kg, 3*5. Chin Ups, 55556. Hanging Leg Raises 6*3.

Press Up Challenges

Working towards my push up goals.

02/12/2019 – 11 11 11 11 11 total 55

03/12/2019 – 30

04/12/2019 – 12 12 11 11 11 total 57

05/12/2019 – 12 12 12 12 11 total 59

06/12/2019 – 12 12 12 12 12 total 60

07/12/2019 – 13 13 12 12 12 total 62

08/12/2019 – rest.

Due to social stuff this week, I basically only had 2 days to exercise instead of 6. So I had the choice of my Strength program, my Cardio program or do a mixture of the 2. I obviously chose just to lift haha.

The shirt in the photo is from Descended From Odin.

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

This slideshow requires JavaScript.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

The 5 Pillars of Health: week 7

Stronger

The original plan I laid out in Week 2 wasn’t working for me. So I followed it through all the reps and set ranges to a natural conclusion. It was overly complicated and some weeks were just taking too long. I like to be in and out of a Gym within 45 minutes max. So I have simplified my plan.

This is the new plan, I will give it 5 weeks before seeing if I need to adapt it.

Capture

For weighted exercises, I will keep the sets and reps the same for each exercise, yet I will have different sets for various exercises. I will progressively overload by increasing the weight. For body-weight exercises, I will keep the sets the same but try to increase the reps.

The gym I use is just a small local Gym, so I had some issues getting on the right equipment on the right days. So whilst I have split the below plan into 3 workouts, I am going to be flexible with them. My aim is to complete all the below exercises in the week, it doesn’t matter if I have to move them around a bit.

You will notice there are no chest or shoulder exercises in this plan. This is because I am actively building up to my Press Up challenges. So I am doing press-ups every morning, so I want to be fresh for those. The initial challenges are 50 in a row, 100 a day for 30 days and strict 1 arm push-ups. I have also included Calves every workout. This is because my Calves are a weak point, especially for my running. So I am going to really concentrate on them for a while. The single-leg workouts I am doing are also running specific. I do need to increase my strength in my legs, but I also need to limit any potential imbalances. Hence the single leg work.

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Weekly Food consumption

Beef 20% Mince – 3300g

Rump Steak – 400g

Bacon – 1450g

Lamb Leg – 500g

Cheese – 300g

Raw Kefir – 4000ml

2 Sweet mince pies

Alcohol Free lager – 2 cans

Pint of lager

Bottle of Red Wine

Each day I have on average 3 cups of coffee with milk and around 2 litres of Snake Juice

This all works out at

Calories per day 2731

Carbs 10%, 3% from alcohol

Protein 27%

Fat 63%

Exercise

Monday 25/11/2019

Squats 85kg, 3 * 5. Bent Over Rows 75kg, 3*5. Chin Ups, 5*5. Calf Raises 14*5. Plank 45s.

Tuesday 26/11/2019

HIIT cardio training. 10*100m on the Concept2 rower.

Wednesday 27/11/2019

Deadlifts 95kg, 3*5. Pull ups, 5 5 5 5 4. Reverse Flyes 10kg, 20*3. Calf raises 14*5. Hanging Leg raises 5*3.

Saturday 30/11/2019

Long dog walk in the Lake District.

Sunday 01/12/2019

Single Leg Deadlifts, 25kg, 5*5. Single Leg Lunges, 25kg, 5*5. Pull Ups/Chin Ups, 5*5. Calf raises, 14*5. Flutter kicks, 10*3.

Press Up building phase

24/11/2019 – 9, 9, 9, 9, 8, total 44

25/11/2019 – 9, 9, 9, 9, 9, total 45

27/11/2019 – 10, 10, 9, 9, 9, total 47

28/11/2019 – 10, 10, 10, 10, 9, total 49

29/11/2019 – 10, 10, 10, 10, 10, total 50

30/11/2019 – 11, 11, 10, 10, 10, total 52

01/12/2019 – 11, 11, 11, 11, 10, total 54

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Both shirts in the photos are from Descended From Odin, and I am wearing Sole Runner barefoot boots in the second photo.

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

This slideshow requires JavaScript.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

The 5 Pillars of Fitness: week 6

Faster

As I have effectively banned myself from running until the 1st January 2019. I have been working on a base of general fitness instead.

My gym work has been focused on strength and power, which are pretty important in improving speed and endurance.

However, I haven’t been neglecting my cardio. I did two specific Cardio sessions this week.

The first was a High-Intensity Interval Training session, which was 10 times 100-meter sprints on the Concept2 indoor rowing machine. Full out, max effort blast. It only took around 15 minutes as I only took 1-minute rests, after a little bit of time warming up.

The second session was 45 minutes on the exercise bike, keeping under my MAF Heart rate.

HIIT is a good option if you are like me, and work a 9-5 full-time job. You can quickly pop into the Gym on the way home and get an effective workout in.

Benefits of HIIT

  • If you believe in Calories In Calories Out. Then it is a good way to increase your calories out. I acknowledge CICO as a potential tool, but do not think it is as big a deal on Carnivore as other diets because it is hard for your body to turn protein into fat.
  • It raises your metabolic rate for hours after the workout.
  • It has been shown to target visceral fat for burning, which is the bad fat around your organs that can be linked with numerous metabolic conditions.
  • Improves your muscle’s ability to use oxygen. Which is great for explosive pursuits but will also improve your speed and power at aerobic fat burning endurance levels.
  • Has been shown to be beneficial for blood pressure.
  • Can help control blood pressure.

The above are the common benefits you will see from google, however, really if you had a decent diet you wouldn’t need to worry about a lot of them, like the potential benefits for blood pressure.

Diet is the biggest lever in health, exercise should just be viewed as a nice optional extra.

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Daily Diary

Monday 18th November 2019

5am – miracle morning

6:30am – dog walk

7:30am – 500g bacon, 500ml raw kefir, 4 raw egg yolks, white coffee.

10am – white coffee

1pm – 500g cheeseburgers, white coffee, 500ml raw kefir

6pm – Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 8 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 8 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 8 sets, 1 minute rests.

Tuesday 19/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – White coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

6pm – Steak and Prawns, 3 bottles of Non-Alcoholic Lager.

Wednesday 20/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – White coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

6pm – Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 8 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 8 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 8 sets, 1 minute rests.

Thursday 21/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – white coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

3pm – white coffee

6pm – Gym – HIIT training. 10*100m sprints on the Concept2 indoor rower with 1 minute rests.

Friday 22/11/2019

5am: Miracle Morning

6:30am – dog walk

8am: white coffee.

1pm: 500g beef burgers, 300g bacon, 100g cheese, 500ml kefir and white coffee.

3pm: white coffee.

6pm: Gym

Pull Ups – 5 reps for 5 sets

Dips – 7 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 5 reps for 8 sets

Single Leg Calf raises – 13 reps for 5 sets

8pm: 3 cans of Alcohol-Free lager.

Saturday 23/11/2019

7am: Gym.

Pull ups, Press Ups, Romainian deadlifts, Calf raises and 45 minutes on the Exercise bike. 

11am: Dog walk.

1pm: 4 bunless double bacon cheeseburgers from McDonald’s.

7pm: Beef plate joint, 2 bottle of beer, and a bottle of red wine.

Sunday 25/11/2019

9am: Kefir, raw egg yolks, bacon, and cheese.

11am: dog walk.

2pm: Beef cheek,

3pm: dog walk.

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

This slideshow requires JavaScript.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

The 5 Pillars of Health: Week 5

Mission Statement:

Use my 5 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The five pillars are: Speed, Strength, Flexibility, Mentality and Diet.

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Smarter

Well 5 weeks into My 4 Pillars of Health fitness plan, I have realised there is a massive area I am not talking about…. the Mind.

So hence forth it is now The 5 Pillars of Health haha.

The mind is too huge of an area to not talk about. For instance people rightly know that junk food is unhealthy, however, most people just think it is unhealthy for the body and pay no attention to the effects on the mind.

A poor lifestyle is just as destructive on the mind as it is on the body. However, the effects are to harder to pinpoint. So people don’t link the two as easily.

The mind is vital for motivation, positivity, determination, happiness, will power, decision making and good habits. I know as much as anyone that it is hard to resist that chocolate bar or apple crumble. Even though you know fine well they are not healthy, but you can still succumb to them.

The good news is the mind can be trained like any muscle. The more you work on it, the stronger it becomes. You hear people all the time talking about how hard it is to lose weight, it isn’t, losing weight is very easy, what people mean is they find it hard to do what is necessary for a sufficient period of time to lose weight. That is all in the mind.

It might be a massive change to stop the Friday night pizza’s or having a bag of sweets and popcorn for Saturday movie night. You might even think life isn’t worth it without those things and it is important to put life into living. However, that is our mind lying to us, to make us feel better. Being fit and healthy is better than any sandwich tastes!

You should eat food to live, not live to eat. You will get more enjoyment from being pain-free, active, and mobile than whatever joy you think you get from a biscuit.

So in future posts, I will delve into how I am training my mind, and how that could help you. No one is perfect, and you shouldn’t whip yourself over having a Quality Street. However, you shouldn’t kid yourself either. You are where you deserve to be, if you want to be fitter and healthier than you have ever been, you will have to do stuff you have never done before, and open your mind to new possibilities.

I am arguably in the best shape of my life. My under 21 years old self could have smashed me in a few events, but that was through natural talent and before the Standard Western Diet and copious amounts of booze took its toll. Even though I am loving where I am at currently, I am not done yet. I have work to do, just like most other people.

I will find myself in a few dead ends, but I am always looking and experimenting.

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

HRP_4933

This slideshow requires JavaScript.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

My 4 Pillars of Health: Week 4

Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

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Healthier

As you may or may not know, I follow my version of the Carnivore/Zero Carb Diet called the Contemporary Carnivore Diet which is outlined in my book Carnivore Fit. I started a Ketogenic Diet in January 2016, and morphed into a Carnivore Diet in October 2017.

This is my first post on food, as part of My 4 Pillars of Health series.

This will lead off down many paths over the coming years. However today I just want to touch on Calories.

The majority of the general population believe Calories In Calories Out is the be-all and end-all. A lot of Carnivore and Keto people will say Calories are irrelevant.

I say it is somewhere in between.

On a Standard Western Diet like the NHS Eatwell plate, CICO are vital and should be adhered too. This is because a lot of the foods like Wholegrains are energy-rich (whilst unfortunately nutrient-poor), so you must make sure you do not over-consume.

On a Carnivore Diet. You are eating highly nutrient-dense foods, that do not spike insulin. Therefore it is less likely your body will “punish” you for overeating because you are giving it things it wants and needs.

Therefore I have personally found that CICO does matter but much less so on Carnivore.

By this I mean I seem to have a bigger calorie window now. On a SWD my calorie window is probably between 2200 and 2500 calories per day to maintain weight. On a Carnivore Diet I believe my window can be anywhere between 2000 and 3500 calories per day to maintain weight. This means it is harder for me to now gain or lose weight on Carnivore, as I am around what my natural weight is meant to be.

CICO could be a useful guide, but it can quickly fall apart under scrutiny. For example, the Flexible Diet guru’s will swear blind that CICO is the only factor, and Keto and Carnivore only works because of calorie restriction. However when you point out you are eating more calories than you used too but are losing weight, they say “oh well it is because protein has a thermic effect of 25%”, so you are actually still in a calorie deficit”. However they sell plans at the standard 4 calories per gram, and I am meant to class protein as 3 calories a gram? Weird. Also fat is 9 grams a calorie. The problem is I am in ketosis the majority of time, and that converts fat into ketones which has an energy of 7 calories per gram. So how do I calculate that? A certain percentage at 9 calories and a certain percentage at 7 calories? What about when my body has the audacity to turn stored body fat into ketones, do I have to factor in 7 calories per minute or hour for example, or is it 2 calories per unit of time, or maybe minus 2 or is it 7 + 9? You know what, I can’t be bothered to think about it. If I eat the meat I like, I am at a weight that makes me happy and confident. So why worry about the small stuff.

A Calorie is a human invention, does this really sound like something the body would care about when absorbing food? ” The energy content of food was traditionally measured using a bomb calorimetry. A sample of food, for example a small piece of a hot dog, is placed into a metal vessel called a bomb. The bomb is filled with oxygen and placed inside a container where it is surrounded by water. Then, the sample is ignited by a current of electricity. The water chamber absorbs the heat that is released as the food sample burns. A thermometer measures the rise in temperature of the water.” (1)

People who want to lose weight but haven’t tried Carnivore are doing themselves a disservice. It is incredibly effective, but also brings about a whole host of other health improvements.

Diary for the week

Monday – 04/11/2019

Food

Capture

Exercise

5am: Miracle Morning streak : Day 22. Which included Yoga For Calves – 7 minutes.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 6 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 6 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 6 sets, 1 minute rests.

Tuesday – 05/11/2019

Food

Capture

Exercise

5am: Miracle Morning streak : Day 23.

6pm: Gym – 20 minutes on the treadmill. Still struggling to get over my calf injury.

Wednesday 05/11/2019

Food

Capture

Exercise

5am: Miracle Morning streak : day 24. Which included 25 Press Ups, Foot strength exercises, Yoga for Flexibility and Yoga For Calves.

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 6 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 6 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 6 sets, 1 minute rests.

Thursday 07/11/2019

Food

Capture

Exercise

5am: Miracle Morning streak : day 25. Which included Yoga For Calves.

6pm: Gym – 45 minutes on the Concept2 rowing machine.

Friday 08/11/2019

Food

Capture

Exercise

30 Press Ups.

Saturday 09/11/2019

Food

Capture

Exercise

Chin Ups 4 reps 5 sets

Dips 6 reps 5 sets

Single Legged Romanian Deadlifts 20kg 5 reps 5 sets

Calf raises 11 reps 5 sets

5k on the Indoor \Rower

Sunday 10/11/2019

Food

Capture

HRP_5016

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit detailing how to adopt the Contemporary Carnivore, and how to exercise on it.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

My 4 Pillars of Health: Week 3

Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

HRP_4930

Flexible

I am not a Yogi, I could quite happily drop Yoga and Pilates out of my exercise schedule. I do not particularly enjoy it. However, if anything that is a reason to do it more.

If I only did things I enjoyed I would be sat in a pub, watching the football with a pint of real ale and a pizza on order. I would also be the size of a house and feel like crap.

Too many people are stuck in comfort zones nowadays, only doing things they like or are in the habit of doing. Never considering new and interesting things to do or try out. It is a child’s mentality really. So by setting goals I want to achieve, it is my responsibility to do what is necessary to achieve them.

For me, this means including flexibility exercises into my weekly routine, as this will get me closer to achieving a whole host of goals I have set. Flexibility is also very important for my health-span, as I fully intend to be fit and active until the day I am in the dirt.

The best way I have found to incorporate flexibility into my routine is to do it little and often. So rather than say going to a Yoga class, twice a week for an hour at a time. I have just made Yoga a part of my Miracle Morning routine. I just go on YouTube and search for Yoga videos. For the first 8 weeks or so I will be sticking to the same couple of Yoga videos, as they will build up a nice initial base of flexibility. Then I can branch out a bit without feeling like a stiff failure haha.

I have done similar things in the past, but have never stuck to it for more than a few weeks. I will not stop this time, I have too many goals to achieve to fail at such a simple step. Previously I found that even just 10 minutes a day for a couple of weeks, would noticeably improve my flexibility. If you say you can’t find 10 minutes a day to work out, then you are lying.

Monday 28/10/2019

5am: Miracle Morning streak : day 15. Which included Yoga for Flexibility  – 16 minutes.

6:30am: Dog walk.

8am: 200g Bacon and white coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 5 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 5 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 5 sets, 1 minute rests.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Tuesday 29/10/2019

5am: Miracle Morning streak : day 16. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog walk.

8am: White coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

45 minutes on the Exercise bike.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Wednesday 30/10/2019

5am: Miracle Morning streak : day 17. Which included Yoga For Calves – 7 minutes.

6:30am: Dog walk.

8am: 300g Bacon and White coffee.

1pm: 300g Bacon and White coffee.

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 4 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 4 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 4 sets, 1 minute rests.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Thursday 31/10/2019

5am: Miracle Morning streak : day 18. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog walk.

8am: White coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

45 minutes on the Exercise bike.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Friday 01/11/2019

5am: Miracle Morning streak : day 19.

8am: 200g Bacon, and white coffee.

1pm: 450g beef burgers and white coffee.

6pm: Gym

Pull Ups – 4 reps for 5 sets

Dips – 6 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 5 reps for 6 sets

Single Leg Calf raises – 11 reps for 5 sets

Hip openers.

7pm: 500g beef burgers, 4 egg yolks and 500ml raw Kefir.

2 litres of snake juice throughout the day.

Saturday 02/11/2019

5am: Miracle Morning streak : day 20. Which included Yoga for Flexibility  – 16 minutes.

6:30am: Dog walk.

8am: Gym

45 minutes on the exercise bike.

10am: 500g Bacon and white Coffee.

1pm: Meal out for my Nana’s birthday. I had steak pie and chips, 2 pints of real ale and 1 Irish Coffee.

6pm: 4 soft boiled eggs and half a bottle of red wine.

2 litres of snake juice throughout the day.

Sunday 03/11/2019

8am: Miracle Morning streak : day 21. Which included Yoga for Flexibility  – 16 minutes.

9am: 500g Pork Joint, 500ml raw Kefir and white Coffee.

1pm: Dog walk.

3pm: 2 white coffees.

6pm: 500g Beef plate Joint. Half a bottle of Red Wine.

HRP_4948

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit detailing how to adopt the Contemporary Carnivore, and how to exercise on it.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

My 4 Pillars of Health: Week 2

Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

Stronger

In Week 1 I talked about getting faster. This doesn’t just mean faster over 100m but faster over all running distances.

Also, it isn’t just about running but could just as easily include other disciplines like rowing, cycling and swimming in the future. Not just that, it is also about locking out a deadlift quicker or transitioning between yoga poses more fluidly.

To do this I will need to increase my strength and power. This is the beauty of my 4 pillars of health. They are all constantly working together, so even though I am working on different things everyday. They are all meshing to improve my body and mind.

Before I start going after specific Strength goals like Deadlifting 2.5 times my bodyweight. I need to build a strong foundation. I thought about just doing the Strong Lifts 5*5. However, after reading The Fittest Book In The World, I will be adopting something similar to Stronglifts but with a twist. You see I also need to build power for speed and also target muscle endurance for a lot of my goals.

Yet at the same time, I have to build all this slowly, so that I do not inhibit other pillars. For instance, I don’t want to crush my legs doing squats, so that I am unable to go for a run or do some yoga the next day. The difficulty in this is that I also can’t go too easy on my weight lifting because then I will not be stimulating an adaption. Hence, I will be limiting strength gains.

For the most part, I will be using the rep range of 3. However, I will progressively overload with weight and sets. This should build strength, but also power and endurance.

I will begin at a given weight with 3 sets of 3 reps. Then each time that workout comes around, I will up the sets until I can go 8 sets of 3 reps. Only then will I increase the weight.

Workout A and B will be big strength-building compound moves –

A – Squats, Bench Press and Bent Over Rows.

B – Quarter Squats (to aid my running), Overhead Press and Deadlifts.

Workout C will be a bit different they will be more volume-based and will involve single-leg exercises to help my running and core stability.

It sounds more complicated than it is….. I hope!

Below is how I have started out.

1Capture

Monday 21/10/2019

5am: Miracle Morning streak : day 8. Which included Yoga For Calves – 7 minutes.

6am: Dog walking, which included working on posture.

8am: 300g bacon and 75g of cheese.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 4 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 4 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 4 sets, 1 minute rests.

7pm: 300g beef short rib, 4 scrambled eggs, 500ml raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Tuesday 22/10/2019

5am: Miracle Morning streak : day 9. Which included Yoga for Flexibility and Yoga For Calves – 16 & 7 minutes.

6am: Dog walking, which included working on posture.

8am: 375g beef burgers, white coffee.

6pm: Run

Warm up and OYF drills, then a 1500 run then I felt something in my left leg. It seems to be the same calf I injured before the marathon. Not necessarily the calf but more something that connects to the calf on the inner side of the shin just below the calf.

7pm: 500g beef burgers and 500ml raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Wednesday 23/10/2019

5am: Miracle Morning streak : day 10. Which included Heidi’s foot strengthening exercises from OYF.

6am: Dog walking, which included working on posture.

8am: 375g beef burgers, white coffee.

1pm: 125g beef burgers

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 4 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 4 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 4 sets, 1 minute rests.

7pm: 500g Quiche and 500ml raw Kefir.

2 litres of snake juice throughout the day.

Thursday 24/10/2019

5am: Miracle Morning streak : day 11. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes.

6am: Dog walking, which included working on posture.

1pm: 500g beef burgers, 75g cheese. White Coffee.

6pm: Gym

Exercise bike.

7pm: 500g beef burgers, 4 egg yolks,  and 500ml raw Kefir.

2 litres of snake juice throughout the day.

Friday 25/10/2019

5am: Miracle Morning streak : day 12. Which included Press Ups to failure.

8am: 300g Bacon, and white coffee.

6pm: Gym

Pull Ups – 3 reps for 5 sets

Dips – 5 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 3 reps for 5 sets

Single Leg Calf raises – 10 reps for 5 sets

7pm: 500g beef burgers, 4 egg yolks and 500ml raw Kefir.

2 litres of snake juice throughout the day. Half a bottle of Red Wine.

Saturday 27/10/2019

5am: Miracle Morning streak : day 13.

9am: Gym

45 minutes on the Exercise bike.

10am: 300g Bacon and white coffee.

1pm: 4 double cheeseburgers from Macdonalds without the buns.

6pm: 500ml raw Kefir, 4 raw egg yolks.

Half a bottle of Red Wine.

Sunday 28/10/2019

5am: Miracle Morning streak : day 14.

10am: 500g beef Meatza with 75g cheese. 2 White coffees.

12pm: Dog walk.

Going to the cinema later so will have some cinema snacks.

HRP_4302

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit detailing how to adopt the Contemporary Carnivore, and how to exercise on it.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Categories
Older Yet.....

My 4 Pillars of Health: Week 1

Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

Faster

I did the Loch Ness Marathon on the 6th of October in 5 hours and 2 minutes. I was happy with this because I had a left calf issue for the 4 weeks before the marathon, and I could not run in this time.

I have trained for 3 marathons (completed 2) and each time my long runs got over 17 miles, I would break down. I would also take a long time to recover, so I could not do many shorter runs during the week.

Training for 10k’s and Half Marathons posed no issues.

So I found myself at a crossroads…. Do I just accept that I am not built for marathons and just do shorter races, or do I take 10 steps back to hopefully take 11 steps forward.

I chose the latter, you should never place limits on yourself. Humans are well adapted to running. So I have decided to go back to the drawing board and change my technique.

So I will be using the book Older Yet Faster as a coaching manual.

I have been barefoot/minimalist running for 3 years now, and the book does recommend this type of footwear. However, the technique they promote is quite different to mine. I got in the habit of slow running, where it is was more of a shuffle than a stride. Probably due to a misunderstanding of the mechanics of barefoot running, and as a protective mindset when using running sandals especially. However, the good news is I have a head start on someone who is coming into the program from wearing “normal” healed running shoes.

The new technique is more about good efficiency and a balanced bounce to create a naturally long stride without overstriding. This is best achieved at relatively higher speeds.

So my previous training runs were more long and slow. Whereas now they will start off much shorter, and I will only build up the distance when I can do the previous distance at sufficient speed and efficiency. Again I should have an advantage with this, I can shuffle around a marathon in 5 hours so I do have a decent base level of fitness. So it will be about getting that speed back now.

I envision running at 8-minute miles in training, which would give me a half marathon time of 1 hour 45. This seems really achievable. So, for example, I will run a mile, until I can do it in 8 minutes at a reasonable level of effort. Then go to 2 miles. stay there until I can do that at 8-minute miles and so on. Obviously, this is just an initial guide to what I might do, as I don’t know how the adaption to the new technique will go. However, I think 8m/m will be there or thereabouts.

Monday 14/10/2019

5am: Miracle Morning streak : day 1. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  375g beef burgers and white coffee.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 3 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 3 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 3 sets, 1 minute rests.

7pm: 500g beef burgers and 80g of Cheese. 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Tuesday 15/10/2019

5am: Miracle Morning streak : day 2. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

7pm: 250g bacon and cheese, 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF, and drills 1 and 2 from Keith.

2 litres of snake juice throughout the day.

Wednesday 16/10/2019

5am: Miracle Morning streak : day 3. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  250g bacon, 100g cheese,  and white coffee.

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 70kg 6 reps.

Work Sets – 100kg 3 reps for 3 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 3 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 3 sets, 1 minute rests.

7pm: 500g beef burgers and 50g of Cheese. 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Thursday 17/10/2019

5am: Miracle Morning streak : day 4. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

6pm: Warm up drills and 1 mile run on the running track, 7:43 minute miles.

7pm: 500g beef burgers and 75g cheese, 500ml of Raw Kefir.

2 litres of snake juice throughout the day.

Friday 18/10/2019

5am: Miracle Morning streak : day 5. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

9am, 10am, 2pm, 3pm: white coffee.

6pm: Gym

Pull ups – 3 reps 5 sets.

Dips – 5 reps 5 sets.

Single Leg Romanian Deadlifts

Warm up – bodyweight 12 reps each leg.

Work Sets – 20kg 3 reps 5 sets each leg.

Single Leg Calf Raises

10 reps 5 sets each leg.

7pm: 454g Ribeye steak, 500ml of Raw Kefir.

2 litres of snake juice throughout the day.

Saturday 19/10/2019

7am: Miracle Morning streak : day 6. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes. White coffee.

9am: 250g Bacon and 75g Cheese. White coffee.

11am: OYF drills and warm ups. 1 mile run in 7m23s. Then Gym time. Depth Jumps, hip flexors, plank.

12pm: Dog walk.

4:30pm: 500g beef burgers and 75g cheese. 500ml of raw Kefir.

7pm: 200g Bowl of Beef and 4 Beers with friends.

2 litres of snake juice throughout the day.

Sunday 20/10/2019

8am: Miracle Morning streak : day 7. Which included Yoga For Calves – 7 minutes. 2 White coffees.

11am: 500g Brisket.

1pm: Dog walk.

4pm: 300g Short Ribs.

2 litres of snake juice throughout the day.

HRP_4312

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit detailing how to adopt the Contemporary Carnivore, and how to exercise on it.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

 

 

Categories
Older Yet.....

Older Yet……..

“The spoon exists only in the Matrix, which really means it doesn’t exist. It’s a lesson for Neo, to help him realize that manipulating the Matrix isn’t about focusing on an object and trying to change it. The object doesn’t exist, so he can’t change it, he has to change himself.”

HRP_4715

Imagine if, at the end of your days, you could read a book that had everything you should or could have achieved. Most of us would barely have got ourselves off the first page.

Or what if you had a mirror that showed you how healthy you should look every morning. You would be far less likely to have that chocolate bar or packet of crisps wouldn’t you, if you knew how far from your potential you were.

Most of us gain inspiration. From say watching the London Marathon on the TV.

This leads to Motivation. So you start going out for a couple of runs a week.

Motivation wanes. You stop running.

The year ends and you are less fit than the start of the year. So you blame ageing, or genetics, or not having enough time, or blah blah blah.

It is the reason why Weight Watchers works as a business model, and why people will swear it works. Even though year after year they put on more weight than they lose overall.

We instead need to find inspiration. To get that brain ticking over.

Use that motivation. To get that body moving.

Then set specific short, medium and long term goals.

This means you work through inspiration & motivation peaks and dips.

The goals are for you. They should make you a better human today than you were yesterday.

How many of you have got disheartened because you lost some weight, then put it all back on again and more. So you just say to yourself. Well I tried, I just can’t lose weight, I just have to accept being fat. Then in the same breath, complain about how you look in a shirt or a dress.

Well …. there is no spoon.

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You are today, what you are because of everything you have done in your entire life. You are actually right where you should be. There is no what ifs and buts. You are where you deserve to be. The good thing is if you are not happy with that, you can start improving yourself today. Start by making small but better choices. You are better off losing 0.5 pounds a week for a year, than losing 20 pounds in a month, then putting 30 pounds back on over the following 2 weeks.

This daily improvement mindset, can be applied to everything. I used weight loss because it is probably the easiest for most people to relate too.

The mind is a little trickster though, and will trick you into thinking you have made loads of good changes when in fact you have just slipped back into old ways.

So you need to track and plan what you are doing, to keep on top of it.

I am no different. So I have set myself a list of fluid goals to target. Achieving these goals, will require constant and varied training. So I will keep making health improvements. Most of the goals I have set can be incremental. For example, I have set a 5K PB target, once I have beat that I can make a new target time. If something else takes my fancy, I can add it to the list too. I obviously cannot train for them all at the same time, and will have to target certain ones at certain times. However, a lot of them are based around running, strength and flexibility. Due to daily improvement, they will all be easier to achieve as and when I target them. For example, being able to do 50 press ups without stopping will be part of the journey to being able to do a strick form 1 armed press up.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

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Ketogenic Endurance – I hoped you enjoyed this post.

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