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bro this gotta be the best log yet on here!
I'm glad you're doing this log it's a great learning experience for many people
Loving this log so far. Super interesting training and just a different overall feel.
I love the training history. Very extensive
Looking good bro keep grinding!
•••
ADHD
•••
I'm coping a bit better but my world sucks still man! I have a brilliant mind, I just can't make things work as fast without over thinking and without being a perfectionist.
Just a few pumps 'Woosah's' + Semax + Selank.
••
Day 2
•••
Second day!
AAS Log
•••
Cycle:
1 x SR9009 20mg
1 x GW-501516 10mg
Workout:
Green/Yellow Zone
50x50x50 Push-ups, Abs, Hindu Squats..
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats..
Wasn't feeling up to any type of training today. Though I had planned Workout A for today. Mentally, I bet myself out of it because of OCD. I let it get to me.
Meals:
Shake
Ingredients:
- 50g Grass-Fed Whey Protein (1 scoop)
- 400ml Coconut Water
- 5g Suma (1 teaspoon)
- 30g Black Maca
- 5g Wheatgrass (1 teaspoon)
- 3g Chlorella (0.5 teaspoon)
- 3g Moringa (0.5 teaspoon)
- 5g Seabuckthorn Berries (0.25 teaspoon)
- 3g Schisandra (0.25 teaspoon)
- 150g Frozen Mixed Berries
- 5g Psyllium Husk
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
I'll write breakdown of each of the superfoods and I believe they should in your next shake.
Meal 1:
Here's an approximate breakdown of the macronutrients and calories for a bowl that I made, 'Bone Broth Soup' with 200g of vegetables:
Bone Broth (approx. 400ml of soup broth):
- Calories: 150-200
- Protein: 20-25g
- Fat: 5-7g
- Carbohydrates: 5-10g
Vegetables (200g):
- Calories: 25-50
- Protein: 2.5-5g
- Fat: 0-1g
- Carbohydrates: 5-10g
Total (approximate):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
Bone Broth Vegetables Soup (if your vegan Fish Beotshouldn't be overlooked by anyone who reads this.
Supplements:
None. Medication.
Conclusion:
OCD is horrible to live with. That and ADHD. Always, if I miss the first day of a mind mapped program. I reset and reschedule for the following week.
If it was a fight and I did this. I wouldn't. I'd 100% hit the Workout A on the Monday, hauling my butt to the gym.
I'm happy and gives me time to look at the program. Besides, I'm continuing through to the 25th week.
Day 2
•••
Second day!
- Shoulder pain near midnight had to take CBD/THC to help with sleep.
- Woke up 923am.
- Luckily no clients today.
AAS Log
•••
Cycle:
1 x SR9009 20mg
1 x GW-501516 10mg
Workout:
Green/Yellow Zone
50x50x50 Push-ups, Abs, Hindu Squats..
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats..
Wasn't feeling up to any type of training today. Though I had planned Workout A for today. Mentally, I bet myself out of it because of OCD. I let it get to me.
Meals:
Shake
Ingredients:
- 50g Grass-Fed Whey Protein (1 scoop)
- 400ml Coconut Water
- 5g Suma (1 teaspoon)
- 30g Black Maca
- 5g Wheatgrass (1 teaspoon)
- 3g Chlorella (0.5 teaspoon)
- 3g Moringa (0.5 teaspoon)
- 5g Seabuckthorn Berries (0.25 teaspoon)
- 3g Schisandra (0.25 teaspoon)
- 150g Frozen Mixed Berries
- 5g Psyllium Husk
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
I'll write breakdown of each of the superfoods and I believe they should in your next shake.
Meal 1:
Here's an approximate breakdown of the macronutrients and calories for a bowl that I made, 'Bone Broth Soup' with 200g of vegetables:
Bone Broth (approx. 400ml of soup broth):
- Calories: 150-200
- Protein: 20-25g
- Fat: 5-7g
- Carbohydrates: 5-10g
Vegetables (200g):
- Calories: 25-50
- Protein: 2.5-5g
- Fat: 0-1g
- Carbohydrates: 5-10g
Total (approximate):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
Bone Broth Vegetables Soup (if your vegan Fish Beotshouldn't be overlooked by anyone who reads this.
Supplements:
None. Medication.
Conclusion:
OCD is horrible to live with. That and ADHD. Always, if I miss the first day of a mind mapped program. I reset and reschedule for the following week.
If it was a fight and I did this. I wouldn't. I'd 100% hit the Workout A on the Monday, hauling my butt to the gym.
I'm happy and gives me time to look at the program. Besides, I'm continuing through to the 25th week.
•••
So Easy!
•••
Yes, it's such an easy and very nutritious meal.
- Once done keep on low.
- Add 200-400g of vegetables per meal or EOM (Every Other Meal).
Last edited:
Oh I see ... Caffeine have a wild history broken world records.@VOX think caffeine drinks, think energy drinks etcthats what ritalin is basically a stim
•••
Day 3
•••
Third day! When I have early morning clients. This is what the start of my early morning days look like.
1. 415am Wake Up.
2. 415am ¹50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am ²Be Still (Meditation).
6. 5am ³Full-Body Dynamic Stretching.
7. 515am ⁴Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
¹ Morning Ritual
I perform everyday for the majority of my life (-9 months bed ridden due to organic natural. CBD/THC Oil & Herbal Medicine/Food treatment). Literally roll out of bed. Time: 5mins (all set out via Samsung Watch).
50 Push-ups 50 Abs 50 Hindus
I leave the Hindu's last as my cardio is shocking. You know, there have been many times throughout my fighting career and most likely in the near future. No matter how hard I train and strategically planned out. I'm seem at times I'm getting unfitter?
Did you ever get that? What about missing one day just one day of a 3km-5km like a Sunday ... 'Rest Day'. Which looking back 'Rest Day' , who the heck got that trending back from the 70's 80's 90's 00's? Men, women, child and the pet cat should be exercising every freaking day!
² Be Still (Meditation)
Important Note: This is a personal faith journey. May it serve as a humble guide to assist you in your own unique spiritual path. Before the start of your day.
A response to an online 60 year old client. Returning to Seniors Boxing, IDAHO, USA.
"A Christian returning to prize fighting, I've found that 'Be Still' (Meditation) is crucial for my spiritual and mental well-being. In the midst of intense training and competition, meditation helps me connect with God's peace and guidance.
For me, meditation isn't just a morning routine, but also an evening reflection. Even on tough days, I'm grateful for the opportunity to surrender my thoughts and emotions to God. Through devotional and meditation, I focus on applying biblical verses to my life, prioritizing how I can serve others first and then myself.
My experiences as an orphan and in juvenile detention have taught me the value of solitude, but also the importance of finding inner strength. The early morning chores on the detention farm, like chopping wood for 5 hours everyday, may have been intended as punishment, but they helped shape my physical and mental resilience. I'm grateful for those hours, weeks of chopping trees at 14-17 years of age, as they developed my serratus anterior muscles and to the magnitude of Bruce Lee.
Now, as I return to prize fighting, I know that meditation will be a vital part of my journey. It's where I find the fire that burns within my soul, a desire to honor God and to inspire and motivate others through my perseverance and dedication for Him. In stillness, I find the strength to face challenges and to trust deeply in God's plan."
Embarrassed to say but at times. I end up in a puddle of tears drowning in the palms of my hands.
Happened the other day. True story!
³ Full-Body Dynamic Stretching
I'll be posting the above that I've developed and performed as a routine for the past four decades with research material of and BETA / VHS:
• The Tao of Jeet Kune Do by Bruce Lee.
• Practical Kick-Boxing: Strategy in Training & Technique by Benny 'The Jet' Urquidez.
• Stretching Scientifically by Thomas Kurz.
• Dynamic Kicking by Bill 'Superfoot' Wallace.
• 8-845am TV - Oz Aerobics every morning.
• 9-930am TV - Yoga with Victoria Princple.
At the detention centre we were watching than exercising. We weren't allowed, however we would keep 3mins watch ... 'F%$K! SH!T WARDEN!!!' That was our signal of 4mins viewing time left for the Warden to reach us!
Plus links to YouTube videos. Listen, the reason why I got over Monday pretty quick. Is because 'FDS' routine is a workout in itself. Yes, it's boring for people of course it is.
But, that boring has gotten me to where I am. In 2015–2019, individuals diagnosed with liver cancer had a 23% chance (23% for males and 22% females). Once I was able to move from crawling to old man walking. Which was December 15th, 2016, I started with 2 x 2 x 2 of Reps for each exercise of th3 'FDS', and 2 x 2 x 2 Pushups, Abs & Hindus, everyday for the first 6 weeks ... hahaha, I don't know if I should be laughing about it. But, struggling to make a 'Toy Solider' was rather funny looking back when I saw myself in the mirror. Kate my carer was worried as I just couldn't help but laugh at the wrecked man in the mirror trying to touch his toes. A juxtaposition of what was, once a man. Not Alpha, I never likened the idea of it. Watching leaders driven by their egotistical need to be of the centre of people's universe. When they are to compliment others. That is the personification of a true leader. A man who will sacrifice Himself for the people.
I more fashion myself to be that of a Sigma Male. I don't care about my ego being stroked. I care about how I can help my fellow man.
The sheer fact as to reason why I laughed was because, individuals diagnosed with liver cancer had a 23% for males and 22% for females. That's good news. The doctor at the time of appointment said I had a 7-11% chance of surviving and extension of life is 4-6 year's. That was the heart of what he told me as I asked for the truth.
I'm into my 8th year from 2016.
Something is happening with me! I know what is! ... I'm being called!
•••
AAS Log
•••
Cycle:
1 x SR9009 20mg
1 x GW-501516 10mg
Decided to stop and restart Monday 09.09.24
1 x NPP 100mg
Yep! Chickened Out.
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats.
Meals:
Super Shake
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
See Day 2 for Full Nutritional Information.
Meal 1:
'Bone Broth Soup' with 200g of vegetables:
Total (with approx. 400ml of soup broth):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
See Day 2 for Full Nutritional Information.
Supplements:
Honestly, I don't take no supplements if I'm not training in the Red Zone. I feel like I'm already covering my bases with my current diet routine. The 'SS' and collagen-rich bone broth meal provide a solid foundation for my nutrition. This approach allows my body time to adapt to the AAS cycle and respond to the biochemical changes from the steroid cycle. I'm not sure additional supplementation would make a significant difference at this point?
As you know I'm not a dietitian but a PED bio-hacking nutritionist. It's from personal study and research of journals, books and of course YouTube and Rumble.
Willing to make the sacrifice for the good of mankind.
Medication.
Conclusion:
I called Kate this morning - Thailand. After, not making contact for a year. We laughed. She cried, happy I look strong and so alive.
'A carer's worry and your own laughter highlight the emotional complexity of a magical mirror moment.' - VOX
Day 3
•••
Third day! When I have early morning clients. This is what the start of my early morning days look like.
1. 415am Wake Up.
2. 415am ¹50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am ²Be Still (Meditation).
6. 5am ³Full-Body Dynamic Stretching.
7. 515am ⁴Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
¹ Morning Ritual
I perform everyday for the majority of my life (-9 months bed ridden due to organic natural. CBD/THC Oil & Herbal Medicine/Food treatment). Literally roll out of bed. Time: 5mins (all set out via Samsung Watch).
50 Push-ups 50 Abs 50 Hindus
I leave the Hindu's last as my cardio is shocking. You know, there have been many times throughout my fighting career and most likely in the near future. No matter how hard I train and strategically planned out. I'm seem at times I'm getting unfitter?
Did you ever get that? What about missing one day just one day of a 3km-5km like a Sunday ... 'Rest Day'. Which looking back 'Rest Day' , who the heck got that trending back from the 70's 80's 90's 00's? Men, women, child and the pet cat should be exercising every freaking day!
² Be Still (Meditation)
Important Note: This is a personal faith journey. May it serve as a humble guide to assist you in your own unique spiritual path. Before the start of your day.
A response to an online 60 year old client. Returning to Seniors Boxing, IDAHO, USA.
"A Christian returning to prize fighting, I've found that 'Be Still' (Meditation) is crucial for my spiritual and mental well-being. In the midst of intense training and competition, meditation helps me connect with God's peace and guidance.
For me, meditation isn't just a morning routine, but also an evening reflection. Even on tough days, I'm grateful for the opportunity to surrender my thoughts and emotions to God. Through devotional and meditation, I focus on applying biblical verses to my life, prioritizing how I can serve others first and then myself.
My experiences as an orphan and in juvenile detention have taught me the value of solitude, but also the importance of finding inner strength. The early morning chores on the detention farm, like chopping wood for 5 hours everyday, may have been intended as punishment, but they helped shape my physical and mental resilience. I'm grateful for those hours, weeks of chopping trees at 14-17 years of age, as they developed my serratus anterior muscles and to the magnitude of Bruce Lee.
Now, as I return to prize fighting, I know that meditation will be a vital part of my journey. It's where I find the fire that burns within my soul, a desire to honor God and to inspire and motivate others through my perseverance and dedication for Him. In stillness, I find the strength to face challenges and to trust deeply in God's plan."
Embarrassed to say but at times. I end up in a puddle of tears drowning in the palms of my hands.
Happened the other day. True story!
³ Full-Body Dynamic Stretching
I'll be posting the above that I've developed and performed as a routine for the past four decades with research material of and BETA / VHS:
• The Tao of Jeet Kune Do by Bruce Lee.
• Practical Kick-Boxing: Strategy in Training & Technique by Benny 'The Jet' Urquidez.
• Stretching Scientifically by Thomas Kurz.
• Dynamic Kicking by Bill 'Superfoot' Wallace.
• 8-845am TV - Oz Aerobics every morning.
• 9-930am TV - Yoga with Victoria Princple.
At the detention centre we were watching than exercising. We weren't allowed, however we would keep 3mins watch ... 'F%$K! SH!T WARDEN!!!' That was our signal of 4mins viewing time left for the Warden to reach us!
Plus links to YouTube videos. Listen, the reason why I got over Monday pretty quick. Is because 'FDS' routine is a workout in itself. Yes, it's boring for people of course it is.
But, that boring has gotten me to where I am. In 2015–2019, individuals diagnosed with liver cancer had a 23% chance (23% for males and 22% females). Once I was able to move from crawling to old man walking. Which was December 15th, 2016, I started with 2 x 2 x 2 of Reps for each exercise of th3 'FDS', and 2 x 2 x 2 Pushups, Abs & Hindus, everyday for the first 6 weeks ... hahaha, I don't know if I should be laughing about it. But, struggling to make a 'Toy Solider' was rather funny looking back when I saw myself in the mirror. Kate my carer was worried as I just couldn't help but laugh at the wrecked man in the mirror trying to touch his toes. A juxtaposition of what was, once a man. Not Alpha, I never likened the idea of it. Watching leaders driven by their egotistical need to be of the centre of people's universe. When they are to compliment others. That is the personification of a true leader. A man who will sacrifice Himself for the people.
I more fashion myself to be that of a Sigma Male. I don't care about my ego being stroked. I care about how I can help my fellow man.
The sheer fact as to reason why I laughed was because, individuals diagnosed with liver cancer had a 23% for males and 22% for females. That's good news. The doctor at the time of appointment said I had a 7-11% chance of surviving and extension of life is 4-6 year's. That was the heart of what he told me as I asked for the truth.
I'm into my 8th year from 2016.
Something is happening with me! I know what is! ... I'm being called!
•••
AAS Log
•••
Cycle:
1 x GW-501516 10mg
Decided to stop and restart Monday 09.09.24
Yep! Chickened Out.
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats.
Meals:
Super Shake
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
See Day 2 for Full Nutritional Information.
Meal 1:
'Bone Broth Soup' with 200g of vegetables:
Total (with approx. 400ml of soup broth):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
See Day 2 for Full Nutritional Information.
Supplements:
Honestly, I don't take no supplements if I'm not training in the Red Zone. I feel like I'm already covering my bases with my current diet routine. The 'SS' and collagen-rich bone broth meal provide a solid foundation for my nutrition. This approach allows my body time to adapt to the AAS cycle and respond to the biochemical changes from the steroid cycle. I'm not sure additional supplementation would make a significant difference at this point?
As you know I'm not a dietitian but a PED bio-hacking nutritionist. It's from personal study and research of journals, books and of course YouTube and Rumble.
Willing to make the sacrifice for the good of mankind.
Medication.Conclusion:
I called Kate this morning - Thailand. After, not making contact for a year. We laughed. She cried, happy I look strong and so alive.
'A carer's worry and your own laughter highlight the emotional complexity of a magical mirror moment.' - VOX
•••
Day 4
•••
Fourth day! This is what the start of my early morning days look like and no early morning clients.
1. 7am Wake Up.
2. 715am 50x50x50.
3. 730am Water 500ml.
4. 730am ¹Paradoxical Breathing Method.
4. 740am Meal 1.
5. 8am Scooter to Waterfront Park.
5. 830am Devotional.
6. 845am Be Still (Meditation).
7. 9am Full-Body Dynamic Stretching.
8. 930am Kazan Japanese Method.
8. 1pm Meal 2.
¹USSR Paradoxical Breathing Method
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety
- Improving sleep quality
- Enhancing overall breathing and respiratory function
- Increasing self-awareness and self-compassion
Remember, it's essential to breathe naturally and comfortably, without forcing your breathing or hug. If you have any underlying medical conditions, consult with a healthcare professional before starting new breathing practices. In saying that, slow is better than going fast in this case.
The past decades I've assisted clients to be free of restricted breathing due to genetic health issues, obesity, and also for athletic performance.
Athletic performance you say?
Yes, athletic performance. How and Why?
When your warming up for an event or before a training session. Your extremities, and muscles are warmed achieving a nice beaded sweat. Yes!? Good. But, what about eternally?
Here are a few things to take into account:
️ Are your organs warmed up?
️ Are your meridians ignited?
️ Are your lungs warmed ready for the Blue, Green, Yellow and Red Zones?
The importance of preparing the body for athletic performance by considering the warming up of internal systems, not just external muscles. My points are valid and worth exploring from personal experience and real time combat preparation:
Organ warm-up: Yes, it's essential to warm up internal organs, especially the lungs, heart, and liver, to prepare them for increased blood flow and oxygen demand during exercise.
Meridian activation: In traditional Chinese medicine, meridians refer to energy pathways. While the concept of meridians is not universally accepted, warming up the body can stimulate blood flow and energy circulation, which may be related to the idea of "igniting" meridians.
Lung preparation: Warming up the lungs is crucial for optimal gas exchange and oxygenation during intense exercise. This can be achieved through specific breathing exercises, like the one you mentioned earlier (paradoxical diaphragmatic breathing).
Zone preparation: The color zones I mentioned (Blue, Green, Yellow, and Red). Warming up the body and internal systems can help prepare bodybuilders, athletes and prize fighters to transition smoothly between these zones.
Fight Night: If you're a combat athlete or any athlete for the matter. If you're internals are not warmed up not just properly but thoroughly. You will suffer. I can guarantee it. If you take and apply it to your routine. My goodness you will see physical improvement in action by the increasd oxygen and cerebral oxygenation supply. Your lifts will improve. Your VO2 Max times will improve. Your mental health will improve from the much needed oxygen your brain needs when heading into a Red Zone session.
My approach to longevity & anti-aging is an holistic remedy to strength & conditioning and health & fitness. Of course everything is open for discussion.
Though when I've mastered the keys to the foundations of youth. I'll continue to combine elements of Eastern and Western philosophies, focusing on holistic preparation for athletic performancea and everyday life.
While some concepts might be more theoretical or based on traditional practices, the importance of comprehensive warm-up routines is widely recognized in sports science. That's what I've read, told and down the rabbit hole of YouTube.
'Sometimes I wish I was an Alchemist of PEDS."
AAS Log
Cycle:
1 x R & D Sustanon 250mg (L) Glute.
1 x R & D Primo E 200mg (L) Glute.
Chambered both 2mls pinned easy. If I was on Anavar I would experience cramp around the serratus anterior muscles and hip area when pinning myself. A good fix for it is the supplementation of Taurine. I prefer Glute to Glute pins, as I tend to recover quiet nicely between the Monday & Thursday pins. I do possess 'Buns of Vibranium' as if sculptured by Michael Angelo himself.
Nah ... years of Track 'n Field. Rugby, Football etc.
and so was some AAS products (well it was easy to get from the Doctor's).
2 x R & D NPP P 100mg (R) Shoulder.
Chambered 2mls. When I pin 25" Gauge 1½ into the (R) Delt. I'm reconsidering life choices. Like ordering 25" Gauge 1 not this stupid 1½ needle.
Some may say toughen up man! But, it wasn't a problem when I was 109kg.
"Man! Transformations is certainly a thing isn't it?".
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Jog > Walking.
50x50x50 Push-ups, Abs, Hindu Squats.
Meals:
Super Shake
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
See Day 2 for Full Nutritional Information.
Meal 1:
SBD by VOX
Here's an approximate breakdown of the macronutrients and calories for Sourdough Broth Decker:
Meat from broth bones (200g)
- Calories: 350-400
- Protein: 60-70g
- Fat: 10-15g
- Carbohydrates: 0-5g
Homemade sourdough bread (2 slices, 100g each)
- Calories: 240-280
- Protein: 8-10g
- Fat: 4-6g
- Carbohydrates: 40-50g
Butter spread (2 tablespoons)
- Calories: 190
- Protein: 0g
- Fat: 22g
- Carbohydrates: 0g
Vegetables from bone broth (200g)
- Calories: 50-100
- Protein: 2-5g
- Fat: 0-2g
- Carbohydrates: 10-20g
Cheddar cheese (2 slices, 50g) Yes, I love cheese
- Calories: 115-130
- Protein: 6-7g
- Fat: 9-11g
- Carbohydrates: 0-1g
Total nutrition information
- Calories: 945-1180
- Protein: 76-92g
- Fat: 55-64g
- Carbohydrates: 50-76g
Macronutrient Breakdown
- Protein: 30-35%
- Fat: 45-50%
- Carbohydrates: 25-30%
The added cheese increases the calorie and fat content, but also provides more protein. Besides I love cheese, always have always willl. This meal remains a balanced and satisfying option, with a good mix of protein, healthy fats, and complex carbohydrates. making it a nutritious and satisfying option.
A massive alternative option for bodybuilders, athlete's, man, woman or child. Most definitely 'OTG!' on the go food.
I hope you'll try this as option as I have over the past decades. I'd have 2 x SBD for breakfast and I'm set for 8hrs of the day. Of course, I'll refuel kindly after an intense session but it's a good baseline for your body to well nourished a fasting for 8-10 hours.
Meal 2:
'Bone Broth Soup' with 200g of vegetables:
Total (with approx. 400ml of soup broth):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
See Day 2 for Full Nutritional Information.
Supplements:
️ Supplements.
Medication.
Conclusion:
Dr. Igor Borisov has played a vital role in my life. Late 90's he was already 72 years of age. His youth, vitality, mobility, flexibility and callisthenics raw strength was awe inspiring.
He was a former assistant swimming coach for the USSR Team during the 70's this 'Cold War' the stories he shared as a Cosmonaut Technician. He was a bio-mechanics technician for the cosmonauts project. As his team aided in the muscular physical health the cosmonauts in preparation and after completion of mission.
His work can be found in the Archives of Health, National Museum of New Zealand, Wellington.
Over the 3 years Dr. Igor Borisov introduced me to:
1. Grizzly 2 Stretch Machine.
2. Paradoxical Diaphragmatic Breathing.
3. Shake Out.
I hope to one day fly and read all of his part work as he was a dedicated writer for New Zealand Fitness Magazine for over a decade. His last piece of work I believe was 2007.
I'll have a recipe and ingredients of 'SBD' bread and a tip for on the go!
I do hope, Day 4 has been an informative read. That you can apply to your regimen, clients, family and friends.
"Sharing is caring and generosity is greatness" - VOX
Day 4
•••
Fourth day! This is what the start of my early morning days look like and no early morning clients.
1. 7am Wake Up.
2. 715am 50x50x50.
3. 730am Water 500ml.
4. 730am ¹Paradoxical Breathing Method.
4. 740am Meal 1.
5. 8am Scooter to Waterfront Park.
5. 830am Devotional.
6. 845am Be Still (Meditation).
7. 9am Full-Body Dynamic Stretching.
8. 930am Kazan Japanese Method.
8. 1pm Meal 2.
¹USSR Paradoxical Breathing Method
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety
- Improving sleep quality
- Enhancing overall breathing and respiratory function
- Increasing self-awareness and self-compassion
Remember, it's essential to breathe naturally and comfortably, without forcing your breathing or hug. If you have any underlying medical conditions, consult with a healthcare professional before starting new breathing practices. In saying that, slow is better than going fast in this case.
The past decades I've assisted clients to be free of restricted breathing due to genetic health issues, obesity, and also for athletic performance.
Athletic performance you say?
Yes, athletic performance. How and Why?
When your warming up for an event or before a training session. Your extremities, and muscles are warmed achieving a nice beaded sweat. Yes!? Good. But, what about eternally?
Here are a few things to take into account:
️ Are your organs warmed up?️ Are your meridians ignited?️ Are your lungs warmed ready for the Blue, Green, Yellow and Red Zones?The importance of preparing the body for athletic performance by considering the warming up of internal systems, not just external muscles. My points are valid and worth exploring from personal experience and real time combat preparation:
Organ warm-up: Yes, it's essential to warm up internal organs, especially the lungs, heart, and liver, to prepare them for increased blood flow and oxygen demand during exercise. Meridian activation: In traditional Chinese medicine, meridians refer to energy pathways. While the concept of meridians is not universally accepted, warming up the body can stimulate blood flow and energy circulation, which may be related to the idea of "igniting" meridians. Lung preparation: Warming up the lungs is crucial for optimal gas exchange and oxygenation during intense exercise. This can be achieved through specific breathing exercises, like the one you mentioned earlier (paradoxical diaphragmatic breathing). Zone preparation: The color zones I mentioned (Blue, Green, Yellow, and Red). Warming up the body and internal systems can help prepare bodybuilders, athletes and prize fighters to transition smoothly between these zones. Fight Night: If you're a combat athlete or any athlete for the matter. If you're internals are not warmed up not just properly but thoroughly. You will suffer. I can guarantee it. If you take and apply it to your routine. My goodness you will see physical improvement in action by the increasd oxygen and cerebral oxygenation supply. Your lifts will improve. Your VO2 Max times will improve. Your mental health will improve from the much needed oxygen your brain needs when heading into a Red Zone session.My approach to longevity & anti-aging is an holistic remedy to strength & conditioning and health & fitness. Of course everything is open for discussion.
Though when I've mastered the keys to the foundations of youth. I'll continue to combine elements of Eastern and Western philosophies, focusing on holistic preparation for athletic performancea and everyday life.
While some concepts might be more theoretical or based on traditional practices, the importance of comprehensive warm-up routines is widely recognized in sports science. That's what I've read, told and down the rabbit hole of YouTube.
'Sometimes I wish I was an Alchemist of PEDS."
AAS Log
Cycle:
1 x R & D Sustanon 250mg (L) Glute.
1 x R & D Primo E 200mg (L) Glute.
Chambered both 2mls pinned easy. If I was on Anavar I would experience cramp around the serratus anterior muscles and hip area when pinning myself. A good fix for it is the supplementation of Taurine. I prefer Glute to Glute pins, as I tend to recover quiet nicely between the Monday & Thursday pins. I do possess 'Buns of Vibranium' as if sculptured by Michael Angelo himself.
Nah ... years of Track 'n Field. Rugby, Football etc.
and so was some AAS products (well it was easy to get from the Doctor's).
2 x R & D NPP P 100mg (R) Shoulder.
Chambered 2mls. When I pin 25" Gauge 1½ into the (R) Delt. I'm reconsidering life choices. Like ordering 25" Gauge 1 not this stupid 1½ needle.
Some may say toughen up man! But, it wasn't a problem when I was 109kg.
"Man! Transformations is certainly a thing isn't it?".
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Jog > Walking.
50x50x50 Push-ups, Abs, Hindu Squats.
Meals:
Super Shake
Total Macros:
- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g
Note:
See Day 2 for Full Nutritional Information.
Meal 1:
SBD by VOX
Here's an approximate breakdown of the macronutrients and calories for Sourdough Broth Decker:
Meat from broth bones (200g)
- Calories: 350-400
- Protein: 60-70g
- Fat: 10-15g
- Carbohydrates: 0-5g
Homemade sourdough bread (2 slices, 100g each)
- Calories: 240-280
- Protein: 8-10g
- Fat: 4-6g
- Carbohydrates: 40-50g
Butter spread (2 tablespoons)
- Calories: 190
- Protein: 0g
- Fat: 22g
- Carbohydrates: 0g
Vegetables from bone broth (200g)
- Calories: 50-100
- Protein: 2-5g
- Fat: 0-2g
- Carbohydrates: 10-20g
Cheddar cheese (2 slices, 50g) Yes, I love cheese
- Calories: 115-130
- Protein: 6-7g
- Fat: 9-11g
- Carbohydrates: 0-1g
Total nutrition information
- Calories: 945-1180
- Protein: 76-92g
- Fat: 55-64g
- Carbohydrates: 50-76g
Macronutrient Breakdown
- Protein: 30-35%
- Fat: 45-50%
- Carbohydrates: 25-30%
The added cheese increases the calorie and fat content, but also provides more protein. Besides I love cheese, always have always willl. This meal remains a balanced and satisfying option, with a good mix of protein, healthy fats, and complex carbohydrates. making it a nutritious and satisfying option.
A massive alternative option for bodybuilders, athlete's, man, woman or child. Most definitely 'OTG!' on the go food.
I hope you'll try this as option as I have over the past decades. I'd have 2 x SBD for breakfast and I'm set for 8hrs of the day. Of course, I'll refuel kindly after an intense session but it's a good baseline for your body to well nourished a fasting for 8-10 hours.
Meal 2:
'Bone Broth Soup' with 200g of vegetables:
Total (with approx. 400ml of soup broth):
- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g
Macronutrient Breakdown:
- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%
Note:
See Day 2 for Full Nutritional Information.
Supplements:
️ Supplements. Medication.Conclusion:
Dr. Igor Borisov has played a vital role in my life. Late 90's he was already 72 years of age. His youth, vitality, mobility, flexibility and callisthenics raw strength was awe inspiring.
He was a former assistant swimming coach for the USSR Team during the 70's this 'Cold War' the stories he shared as a Cosmonaut Technician. He was a bio-mechanics technician for the cosmonauts project. As his team aided in the muscular physical health the cosmonauts in preparation and after completion of mission.
His work can be found in the Archives of Health, National Museum of New Zealand, Wellington.
Over the 3 years Dr. Igor Borisov introduced me to:
1. Grizzly 2 Stretch Machine.
2. Paradoxical Diaphragmatic Breathing.
3. Shake Out.
I hope to one day fly and read all of his part work as he was a dedicated writer for New Zealand Fitness Magazine for over a decade. His last piece of work I believe was 2007.
I'll have a recipe and ingredients of 'SBD' bread and a tip for on the go!
I do hope, Day 4 has been an informative read. That you can apply to your regimen, clients, family and friends.
"Sharing is caring and generosity is greatness" - VOX
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•••@VOX think caffeine drinks, think energy drinks etc
Guarana
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I'll start adding guarana to organic red 'Doi-Chan' coffee from Chiang-Rai or better stil Green Matcha Tea
for the L-theanine.I'll give it a whirl. I'll certainly post in the coming days.
Thanks for the tip! I won't know unless I try!
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