Workout and Diet plans
Relevant information about me
Age: 23, Height: 175cm, Neck: 39cm, Waist: 85cm, Hip: 87cm, Wrist: 16cm, Forearm: 22cm, Weight: 58.5kg.
Using Covert Bailey Method, I am currently on 18.3% body fat. I intend to get this to 15% body fat at least, and preferably down closer to 10%. Additionally my BMI is 19.6. The goal isn't weight loss, but body fat loss. Weight loss may actually be a negative, as building up some muscle, in particular for my arms.
Current workout plan
- 4km+ run. Increasing this to failure for weekend runs. Intend to increase to a Marathon eventually.
- Crunches to failure
- Squats to failure
- 2 sets of Pushups to failure
- 3 sets of dead hangs to failure
- 3 sets of Assisted(resistance bands) pull-ups to failure(idea is to ween off the assistance and move to proper pullups once I can do 3-4 of them)
- Plank to 2mins or failure
- Sideways plank left and right sides to 2mins or failures
The idea here, is the aerobic exercise will constitute most of the body fat loss, this is doubly true on days where I do intermittent fasting. As I currently cannot do a single pull-up, a lot of my exercise goals are built around that, focusing on improving upper body strength, in particular core strength as core strength is especially important for pull-ups. Other "unexplained" elements are to cover the majority of the body.
Idea is to eventually remove Dead hangs in favour of pull-ups. I may also add in some weight training of some variety. This is designed to avoid the "Gym", as travel for that will consume a lot of time.
Current Diet plan
Note when I mention fast, that is a water fast. I haven't looked much into the distinction between dry and water fasts.
- 3 non-consecutive days a week of intermittent fasting. If they are consecutive, the body adapts to this, and lowers metabolic rate, as a result.
- 48 hours prolonged fast. Covers 2 days.
- 2 Days of eating normally. Normally being, including carbohydrates.
- Post-workout drink for normal and intermittent fast days being a "Mini" Gironda Shake, of 3-6 raw eggs, milk and a banana to cover most nutrients, provide a bunch of calories, provide dietary fibre.
- If it's an intermittent-fast day, eat an only-meat meal.
- If it's a regular day, eat some carbohydrates to replenish glycogen stores for intermittent fasting.
- Get raw meat from butchers. In particular organ meats, especially livers. This isn't to be eaten raw(yet...), however livers contain a lot of useful nutrients. It's also more cost-efficient compared to supermarkets.
- Absolutely no Gluten. See Reference 1 for a paper on how gluten promotes mental illnesses.
- Change from whole milk to raw milk, once I have a driving license to go and pick some up from local dairy farms. This isn't advisable for people with compromised immune systems, but the bacteria is useful for those with functional immune systems.
- Remove fluoride from Toothpaste. Non-trivial amounts are consumed by the body damaging it as a neurotoxin. Use a non-fluoride toothpaste. See reference 2.
- Get a water filter to remove fluoride, oestradiol and all sorts of harmful chemicals in water. See reference 3.
- Remove any foods that clearly "add sugars".
- Remove anything with Caffeine.
References=>  Gluten and other agents of Mental Disease
=>  The Truth about Fluoride website that cites a lot of sources
=>  Sorry, did you just say there are hormones in my tap water?