{"id":4512,"date":"2018-12-26T14:44:05","date_gmt":"2018-12-26T06:44:05","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=4512"},"modified":"2022-12-29T12:24:11","modified_gmt":"2022-12-29T04:24:11","slug":"2018-annual-food-for-thoughts-cyclical-ketoif-3-4","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/2018-annual-food-for-thoughts-cyclical-ketoif-3-4\/","title":{"rendered":"2018 Annual Food For Thoughts: Cyclical Keto+IF (3\/4)"},"content":{"rendered":"<ul>\n<li><em>This feature writing is entirely off my own personal viewpoint, perspective and thought(s) and may, subject to varying context(s) - introduce its own terminology(s) and\/or themes readers may not readily be familiar with. Hence timely readership is well appreciated.\u00a0<\/em><\/li>\n<li><em>This is an archived post which may or may not have undergone further editing for readership accessibility.\u00a0<\/em><\/li>\n<\/ul>\n<hr \/>\n<p>Now, details surrounding training, refeed and supplementation protocols.<\/p>\n<ul>\n<li>PART 3\n<ul>\n<li>The Carb Refeed\n<ul>\n<li>2.5 Day refeeds<\/li>\n<li>Limit complex starches \/ more simpler sources<\/li>\n<li>Little to no more beans and vegan friendly milks.<\/li>\n<\/ul>\n<\/li>\n<li>Training\n<ul>\n<li>Training philosophy<\/li>\n<li>Training Samples \/ how hard do I train?<\/li>\n<\/ul>\n<\/li>\n<li>Supplementation\n<ul>\n<li>Quasi breakfast intra workout concoction<\/li>\n<li>The essentials<\/li>\n<li>The somewhat conditionally essentials.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h6><em>DISCLAIMER<br \/>\nAn open message to the (many) fitness orthorexics -\u00a0 if you already are at a &lt;9% body fat percentage claiming you never complain of hunger, or\u00a0 the thought of chicken breast, garlic powder and brocolli happily reside with you for life - then by all means close this browser window. You are reading someone else\u2019s in-depth account\/s upon nutritional &amp; life intervention\/s spanning across ONE YEAR; covering everything from psychology, supplementation and fitness training. This is NOT a light reading.\u00a0<a href=\"https:\/\/www.bored.com\/\">Don\u2019t like it? Then go somewhere else.<\/a><\/em><\/h6>\n<h1>\"You don't need refeed!\"<\/h1>\n<p><a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">My stance on Carbohydrate Refeeds still remain simple<\/a> - I listen not by what research or papers dictates me what to do. Instead, I look for cues\u00a0from within - <strong>genuine hungers and\/or very definite muscle loss visibility<\/strong>. Hence, <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">some things have changed<\/a> in the way of preferences\u00a0as curated below:<\/p>\n<h2><strong>1\/4<\/strong><\/h2>\n<h3>2.5 Day Refeed experiment<\/h3>\n<p>I have for a number of occasions attempted\u00a0<a href=\"https:\/\/www.goodreads.com\/book\/show\/6420440-bodyopus\">Dan Duchaine's \/ BODYOPUS original 2.5 day<\/a> refeed protocols. Just without the crazy schedule of eating every one and half hour <strong>during sleeping window<\/strong>.<\/p>\n<ol>\n<li><em>My adopted version instead begins as either a <strong>TKD-style Preworkout shake<\/strong> (15g worth of WPC + 10g of dextrose) to break the 18+ hour fast and proceeds as an ordinary HC+IF day.\u00a0OR;<\/em><\/li>\n<li><em>forgo the TKD component make all solid meals firstly from (9:30pm) as carbohydrate meals from there on.<\/em><\/li>\n<\/ol>\n<p>Convincingly - lean muscle mass retained that much more easier. Sounds good right? Yes, and no. My state of readiness to eat\u00a0<span style=\"text-decoration: underline;\">on a surplus<\/span> right away after training remains questionable. \"Hunger\" hormonal response\u00a0<a href=\"https:\/\/www.physiology.org\/doi\/full\/10.1152\/ajpregu.90706.2008\">amongst various training programs as per this study; <\/a>shows great individual variability. I'd dare say that I am an outlier belonging to the not-so-hungry group after mere post workout 30g shake.<\/p>\n<p>At the very least, I still remain adamant at sticking to <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">my own mandatory 48 hours<\/a>\u00a0protocol from Saturday to end of Sunday.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/n7xuaa.sn.files.1drv.com\/y4m-DVXaFmZqvfIfxC_BCuFCjXMaCLL8g3Qe5UuBDGNJY8ZZTSreJAd4zovuH_lXUmkHnQkKH1pvXZtjIpO6CpOE_d1J0X7vgSS5d0ZAYzIpJ68XaVyx72f1_P3wQlXF5KoY6i6dJozz5v_XLakjBJyOmwuB4UaVs0guUrXEAekII16-qhbYH8yBIBylA6juWuzIbbrAZEk6oXumK10G0ezsQ?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2><strong>2\/4<\/strong><\/h2>\n<h3>Limit Complex starches.<\/h3>\n<p>This year puts my preferences of carbs towards simpler sources. The simpler, the more straightforward <strong>I feel in the gut. <\/strong>At least, <a href=\"https:\/\/bodyrecomposition.com\/podcasts\/revive-stronger-podcast-refeeds-revisited.html\/\">I am not the only one in this boat<\/a>. High fibre intake\u00a0might not be the best idea.\u00a0Long gone the days of my<strong> Kellogs' sultana bran -<\/strong>\u00a0consuming these paved for the next day's<strong>\u00a0regretful diarrhoea.<\/strong>\u00a0Almost without fail.<\/p>\n<p>Give me something <span style=\"text-decoration: underline;\"><em>logistically accessible.\u00a0<\/em><\/span><a href=\"https:\/\/www.woolworths.com.au\/shop\/productdetails\/650860\/nana-premium-lebanese-bread-white\">White lebanese breads<\/a> (just don't buy from Woolies or Coles to save yourselves money), rice-based cereals, with whole milk, whey and pea protein concentrates, yoghurts, with honeys (in moderation). Syrups to taste (if I can afford like a king - pure maple syrups).\u00a0Alongside with usual carb meals from oats (pre-soaked for at least 12 hours+ with boiling water, bit of apple cider vinegar and himalayan salt), pastas, potatoes and white rice.<\/p>\n<p>Buckwheat \/ Brown Rice? Sadly, for reasons I'm yet to understand - they impose a\u00a0 somewhat \"heavy\"\u00a0<strong>psychological numbness<\/strong> and sluggishness all throughout the day (and night).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/n7xsaa.sn.files.1drv.com\/y4mYc_u55Nk1N1E0wHKqYDLMyL20mqL2oLsfJZyhmvbz2j0JU7Mk0TvXWpcsn0k6LIea9yi5ZZAoidiJTwjAAO5zHlUt3rvOzZTOvG00ndWJwJ59tCvBHJM_M3etHHz9Dg4--Ia3z36Qw0vb3FR2dYJj5Edq4zacoe1g1rzAkgHTBewoV8IJuyMw-Xni8eKruW-w4Mb_6jeUoHFl9mZokpnCA?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2><strong>3\/4<\/strong><\/h2>\n<h3>Using simple sugars (yes, \"sugars\").<\/h3>\n<p>I have\u00a0tried<strong>\u00a0both (simple white sugars vs \"raw\" brown sugars)\u00a0 as supplementary carbohydrate and as actual sweeteners. <\/strong>Suffice to say it has been interesting. My <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">prior source<\/a> being cheap <a href=\"https:\/\/www.bigw.com.au\/product\/brigalow-home-brew-dextrose-1kg\/p\/58797\/\">$4 per kilo<\/a> Dextrose (<a href=\"https:\/\/www.google.com\/search?q=palatinose&amp;oq=Palatinose&amp;aqs=chrome.0.69i59j69i60l5.1016j0j7&amp;sourceid=chrome&amp;ie=UTF-8\">Palatinose<\/a>\u00a0now unaffordable to me) seemed rather energetic in comparison. Raw sugar impose me that \"warmth\" feeling, both in the head and neck; which may or may not be related to an increase of thyroid activity.<\/p>\n<p>Using normal \"white\" table sugar however did not turn out well. I felt uneasy inbetween meals as opposed to using raw brown sugar.<\/p>\n<p>I assert that I am not a subscriber to <a href=\"http:\/\/raypeatforum.com\">Dr. Raymond Peat's protocols on very high sugars, orange juices, ice cream and low fat milk.<\/a>\u00a0I am yet to determine these as a viable hypercaloric, refeed protocol.\u00a0Because the amount of <a href=\"http:\/\/perfecthealthdiet.com\/category\/diets\/ray-peat-diet\/\">fructose his protocol demands<\/a> seems quite high; as per my <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-3-3\/\">prior experience could tell<\/a>- excess intake made me sluggish akin to \"hangover\" alcohol symptom by Monday morning.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/n7xtaa.sn.files.1drv.com\/y4mpDwChdGEtCyhlmnz6VwxyrKpNkg_RZJH0qd7HQPun0bES7zgfyfRo86nEvtTxmT-XKz5ftK1YvJQvOgn7fwdxoVvVufINWdUds16n1wi9zFhtf2AcA_1kLHDZweaBN3Zro5gI8q4IY0dj99M8nR0-3Ni5jNwWnXOVgmZWpZMJfJU8Hr8nB6u7FUL-wpBiFKaXDTbMOtwtFyolZJC3G6Wyg?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2><strong>4\/4<\/strong><\/h2>\n<h3>Low fat =\u00a0underwhelming. No more beans. No vegan milks.<\/h3>\n<p>This is a not message you may confide the same dairy tolerance as I do.<\/p>\n<p>The dogmatic law of reefeds\u00a0heavily revolves around purely low-fat. I have tried acclimatising but continuously felt underwhelmed due to the missing nutrient profile\/s, especially amongst dairy milks.\u00a0The natural fats alone - not only increases their caloric value but also contributed to the full bodied taste,<strong> with few if anything is stripped away<\/strong>. I'd wager that for this reason, and speaking from personal experience of <strong>refeeds since 2016<\/strong> - <strong>it is\u00a0far more easier to gorge on low fat products<\/strong>, than their full fat variety to reach satiety.<\/p>\n<p><a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/gelatin\/\">I've disclosed before<\/a> that carageenans found amongst Almond \/ \"Vegan-friendly\" milks - contributed to sluggish, and cumbersome overall state of being. Not just in the gut, but impacts more so - in\u00a0my head.\u00a0Likewise with <strong>beans<\/strong> - from kidneys\u00a0\/ cannelinis etc-\u00a0my humble and were once proud protein-replacement staple in my refeed meals - <strong>now bloats and brain \"numbs\" me similarly.<\/strong><\/p>\n<p>Eliminating one suspect after another, I am now more convinced than ever that at least - the puffiness or very noticeable bloatedness come Monday mornings and afternoon\u00a0- seems lessened compared to all that of my previous experiences.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/n7xxaa.sn.files.1drv.com\/y4m9bKEkhQEu6uspXhmxA-iRNza_plQqRXK5MhJ0JmLXyGQeJ-1xlvD11jcBdSl4CK5RFxddSz9Hia35IVBi0q_HxwH14iGzsl19ca_En8D1rnClQeLHKfpRMoaEw4Zx2rnMNhnpW2QlCkoJo-Ep64-isFNBfqhmN0_7Xioh3aokcJ96G5yMoNgfd36AaH58vKHxISfcOhCspgoge4eobQzMQ?width=1280&amp;height=720&amp;cropmode=none\" width=\"1280\" height=\"720\" \/><\/p>\n<h1>Training on Cyclical Keto + IF.<\/h1>\n<p>The spirit of <a href=\"http:\/\/oldschooltrainer.com\/vince-girondas-8-x-8-workout\/\">Vince Gironda<\/a>'s limited rest (&lt;15s for isolations, &lt;30s compounds) 6x6 resistance training still lives on, for three (3) years strong.\u00a0The reason why I remain subscribed to this principle\u00a0 - <a href=\"http:\/\/oldschooltrainer.com\/vince-girondas-8-x-8-workout\/\">is because it tests the trainee's overall <strong><em>honesty<\/em><\/strong>.<\/a>\u00a0<strong>My four day training splits remains more or less the same as per last year's:<\/strong><\/p>\n<ol>\n<li><strong>Monday (Chest &amp; Tri\u2019s).<\/strong> <em>Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour &amp; 30 minutes.<\/em><\/li>\n<li><strong>Tuesday (Legs).\u00a0<\/strong><em>Up to 200 reps depletion across up to eight (8) exercises just under an hour.<\/em><\/li>\n<li><strong>Thursday (Shoulders \/ lats).\u00a0<\/strong><em>Up to 300 reps depletion across up to ten (10) exercises up to or under\u00a0 1 hour &amp; 30 minutes.<\/em><\/li>\n<li><strong>Friday (Backs &amp; Biceps).\u00a0<\/strong><em>Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour &amp; 30minutes.<\/em><\/li>\n<\/ol>\n<p>My training session now stretches out bit longer than before because of the need to patiently foam roll before doing any major compound work.<\/p>\n<h2>1\/4 My stats thus far<\/h2>\n<p>Despite prevailing risks of Metabolic Damage; I am met throughout this year a weight set point ranging between (as low as) 63.9kg (at a muscle loss) to 68.5kg (post succesful refeed on Mondays). <strong>Note that these weigh-ins are done at around preexercise timing upon arrival at the gym at 6:15\/30PM<\/strong>.<\/p>\n<p>Post refeed weight come Mondays hovers between 67.5kg and 68.5kg. As you'd expect - the overall calories and length of refeeding determines the final weight. 2.5 Day refeed protocols would obviously conferred more gain.<\/p>\n<blockquote><p><a href=\"http:\/\/www.linear-software.com\/online.html\">Body Fat % via calipers Pollock method<\/a> on three sites (pecs, halfway quad, and side of belly button) remained usually in a range between 11-13% amongst any given Keto\/IF Days.<\/p><\/blockquote>\n<p>After 5 days of Keto\/IF cycle and before the morning refeed meal - the lowest recorded was just shy <strong>under 10%<\/strong>. Of course, calipers are only \"feel-good\" underestimations. If scanned with a proper DEXA, I would (bravely, without shame) add anywhere between 0.5% to 0.75% on top of caliper measurements. That is if only\u00a0<a href=\"https:\/\/www.google.com\/search?q=dexa+scan+perth+fees&amp;ie=utf-8&amp;oe=utf-8&amp;client=firefox-b-ab\">$125<\/a>\u00a0ever becomes an accessory privilege.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/olxuaa.sn.files.1drv.com\/y4mJTYadT6ipxPgOdyYgcQbaAdH6UZiVb94MfAtR8TiEkE8q2sTjtB6ieOf43DG_d5bavtgBoebqAvYLKpqWt3N0USB9Q4BHa9AKDuILCQ_04HEN5ZAtOsFTaipL9E2wrLdb7e6y_WlEB7XMxxiPkV0vKoUZeu-sp1whoncyyI-erzGJPRGeNsKic6iPDJOvJoPFCAzmac7Ewml58A8y5rztg?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2>2\/4\u00a0 Humility. Not Intensity.<\/h2>\n<p>So how \"hard\" do I train? Just enough for me not able to talk. Just productively enough - no more than 15 - 30s seconds of rest inbetween sets of five or six. Just heavy enough - that I'm able at holding up two or even three seconds - of genuine eccentric negative tension holds in each rep, with as full range of motion as possible however as <strong>accordingly to my connective tissue resilience<\/strong>.<\/p>\n<p>That's it. Multiply that by <strong>Ten<\/strong> and\u00a0<strong>over the next one and half hour<\/strong> - then you've pretty much figured out my <strong>life <\/strong>routine<strong>.<\/strong><\/p>\n<p>The most number of exercises I have done were\u00a0<strong>thirteen<\/strong> (13) exercises, across two hours. Nearing <strong>300 reps<\/strong> all with eccentric tension holds at varying intensity based on however my own (subjective) connective tissue tolerances, all\u00a0at<strong> anywhere between 60-70% 1RM each rep.\u00a0<\/strong><\/p>\n<p>I feel no need to envy someone else's prowess at lifting 250+ pounds worth of squats, benches or deadlifts. Be it a man or a woman. They remains as \"them\". \"They\" do not represent \"my\" existing injuries.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/olxzaa.sn.files.1drv.com\/y4mvM7COwt3pW38gL7yX7hJMTrqP4sH753rdruuENnAaMbdVVovKOFOvZN0jTpr8cZqJhF8ZwM_TWZB1JLMOCt9vLQJ3umNIxCR4Adj2ub68DOmoTH-j2Ik9xoPXtUA-G1mij-AF6_CdPWeFE7L2B5NEFaRk0Ed0Nhj-2nW1uxThcixF2VAGV9vOecqT4dRmyd4qLFMZ0Gsi2qCDjYIdYUGVA?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2>3\/4 Sample training - Uppers.<\/h2>\n<p>For a chest and triceps split day consists of:<\/p>\n<ol>\n<li><em>Brisk walk 65 cals level 7 incline with 7.5 speed or Run + Brisk walk 75 cals under 5 mins. <\/em><br \/>\n<em>&lt;FOAM ROLL \/ COMPOUND EXERCISE BAR-SETUP&gt;<\/em><\/li>\n<li><em><strong>6\u00d75-6 Compound \u2013 choice of either:<\/strong><\/em>\n<ul>\n<li><em><strong>Jeffersons 25 \/ 27 \/ 32.5kg <\/strong>\u00a0(each side exc. 20kg bar) <\/em><\/li>\n<li><em>or <\/em><em>corrective ATG squats progressive from 15kg to 25kg max <\/em><\/li>\n<li><em>or 17.5 to 20kg dumbells-on-deltoid ATG squats.<br \/>\nThese being compound movements require absolute synergy from the central nervous system to every other system\/s; hence this requires longer resting times (up to 45 seconds) inbetween sets. <strong>This compound exercise is repeated across ALL training days.<\/strong><\/em><em>&lt;THEN RECUPERATE approx THREE minutes + PACKING AWAY SETUP&gt;<strong><br \/>\n<\/strong><\/em><\/li>\n<\/ul>\n<\/li>\n<li><em><strong>6\u00d75 Incline barbell benches 20kg (60kg total inc. bar), lowered if need be to 17.5kg<\/strong>\u00a0Less than 30 seconds rest.<\/em><\/li>\n<li><em><strong>5\u00d75 Close grip bar benches 15kg (50kg total inc. bar) <\/strong>Less than 30 seconds rest.<\/em><\/li>\n<li><em><strong>6\u00d76 Cable crossovers 12.5kg.<\/strong> 15-20 seconds rest.<\/em><\/li>\n<li><em><strong>6\u00d76 Standard Tricep push downs<\/strong> 150 pounds. 15-20 seconds rest. Attempts with 1-s pause upon extension.<\/em><\/li>\n<li><em><strong>6\u00d76 Double (each hand)<\/strong> dumbell tricep overhead 10kg. 15 seconds rest.<\/em><br \/>\n<em>&lt;HALF TIME. SPLASH FACE WITH COLD WATER. MENTALLY RECUPERATE. 5-6 minutes total&gt;<\/em><\/li>\n<li><em>\u00a0<b>5\u00d75 <\/b>Standard benchpress bells 27.5kg or 25kg (each arm). 20-25 seconds rest.\u00a0<\/em><\/li>\n<li><em><strong>6\u00d76 Inverse tricep push downs\u00a0<\/strong>120 pounds. 15-20 seconds rest.<\/em><\/li>\n<li><strong>6\u00d75 Assisted machine tricep dips 25kg. <\/strong>up to 3 second negative tensions.<em>15-20 seconds rest.\u00a0<\/em><\/li>\n<li><strong>6\u00d76 Finishing Accessory dumbbells hammers grip standing back laterals 10kg.<\/strong>\u00a0<em>15 seconds rest.<\/em><strong>\u00a0<\/strong><\/li>\n<\/ol>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/olx4aa.sn.files.1drv.com\/y4mEyeqn8Slh8CXTigHTw-aPpPD1UTa__I35fmS_W_g91GIPhv3MGShbee9_J1N5l7qaZf8FIup1BhSwM7qF6O85Kl3yFrIsBZkg9bObHySbHaVjOe8c0twSRiA9msITouCuq21UvCkMTXAB8lWGqMnCebP7wnASDxw_tjxp3gNUEAv6BXlIB82UrEv3cGQmi6QjCqbf6jDFbfC8voP8wJURA?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/>4\/4 Sample training - Lowers.<\/h2>\n<p>Everyone's favourite day! Consists of:<\/p>\n<ol>\n<li><em>Brisk walk 65 cals level 7 incline with 7.5 speed or Run + Brisk walk 75 cals under 5 mins. <\/em><br \/>\n<em>&lt;FOAM ROLL \/ COMPOUND EXERCISE BAR-SETUP&gt;<\/em><\/li>\n<li><em><strong>6\u00d75-6 Compound \u2013 choice of either:<\/strong><\/em>\n<ul>\n<li><em><strong>Jeffersons 25 \/ 27 \/ 32.5kg <\/strong>\u00a0(each side exc. 20kg bar) <\/em><\/li>\n<li><em>or <\/em><em>corrective ATG squats progressive from 15kg to 25kg max <\/em><\/li>\n<li><em>or 17.5 to 20kg dumbells-on-deltoid ATG squats.<br \/>\nThese being compound movements require absolute synergy from the central nervous system to every other system\/s; hence this requires longer resting times (up to 45 seconds) inbetween sets. <strong>This compound exercise is repeated across ALL training days.<\/strong><\/em><em>&lt;THEN RECUPERATE approx THREE minutes + PACKING AWAY SETUP&gt;<strong><br \/>\n<\/strong><\/em><\/li>\n<\/ul>\n<\/li>\n<li><em><strong>6\u00d75 Leg presses 170-180kg (first 3 set) restretch briefly before moving up to 200kg.<\/strong> Less than 30 seconds rest inbetween.<\/em><\/li>\n<li><em><strong>7\u00d76 Seated or standing calfs 45kg -55kg alternate if nerve pain is visible.<\/strong> 15-20 seconds rest.<br \/>\n&lt;HALF TIME. SPLASH FACE WITH COLD WATER. MENTALLY RECUPERATE. Takes 1\/2 aspirin 5-6 minutes total&gt;<br \/>\n<\/em><\/li>\n<li><em><strong>5\u00d74-5 Front ATG Squats<\/strong>\u00a0(each side plate on a 20kg olympic stick) 15kg, 17.5kg, 20kg, another 20kg (if possible) then lastly on 17.5kg. 30 seconds rest inbetween.<\/em><\/li>\n<li><em><strong>6\u00d75 <\/strong>\u00a0<strong>Leg extensions<\/strong> 10kg. 15 seconds rest in between.<\/em><\/li>\n<li><em><b>5\u00d75 adductors or abductors 65kg-60kg alternating. <\/b>15 seconds rest inbetween.<\/em><\/li>\n<li><strong>4\u00d78 Combined Finishing Accessory Exercise - 4 rep of pull ups, followed by 4 Otis Ups using 15kg plate as 1 set.<\/strong>\u00a0<em>15 seconds rest inbetween.<\/em><strong>\u00a0<\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/olxlfw.dm.files.1drv.com\/y4mb0uRQz4rldPJ7MGyt2OIfOHsSFFL96pSaQrYsTTLwBtFSXmwkPUiFoUoNb6CMvCz1K5Rcrlr_yyQdrBCfykgX1VCnV342bisC0LjmJOtX3NLzbOwUyijxjpTZgeB9YFcF8_32nUSH134Afae7ghcnyp2UgXRnjsjJ8Dps7H6k0benV7tZMH1SHTfQN7dzJxTon-1EaN_J3nbaLQvZMQ4Gw?width=1559&amp;height=879&amp;cropmode=none\" width=\"1559\" height=\"879\" \/><\/strong><\/p>\n<h1>Supplementation (Training)<\/h1>\n<h3>Pre &amp; Intraworkout all-in-one (as \"quasi\" breakfast)<\/h3>\n<p>I am calling this \"Quasi\" breaking the fast after 18+hours. Because my hunch suggests the small &amp; minute calorie intake of these below will likely overrides this caloric footprint.\u00a0First sip begins at 6:15-6:30PM. A choice or a 50\/50 mix of the following:<\/p>\n<ol>\n<li><strong>BCAAS.\u00a0<\/strong>I'd willingly change my stance from <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">previous year<\/a> - that now - I am calling BCAAs a deserved supplement to be deemed essential, <strong>but warrants careful periodisation.<\/strong> At any stage I feel somewhat dubious over finding any confidence improvements; I'd alternate its dosage. Or willingly take an on\/off usage altogether from one training session or several at a time.<\/li>\n<li><strong>Preworkouts.\u00a0<\/strong>Now a necessity more than ever; <span style=\"display: inline !important; float: none; background-color: transparent; color: #333333; cursor: text; font-family: Georgia,'Times New Roman','Bitstream Charter',Times,serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\">Almost (any) commercial preworkout supplementation works to capacity<\/span>. Though I must admit that it has been YEARS since I've touched any commercial products\u00a0\u00a0but a <a href=\"https:\/\/www.ebay.com.au\/itm\/PRE-WORKOUT-30-SERVES-LEMONADE-PREWORKOUT\/291812904661?hash=item43f1678ed5:rk:1:pf:0\">30 serve pre-mixed concoctions<\/a> serves for up to a good <strong>TWO (2) months of use<\/strong> at half serving and with quarter serve of BCAAs.<\/li>\n<\/ol>\n<p>I also likely add some of the left over black coffee + bits of ALCAR + Creatine and 100 to 150mg of cheap Aspirin (taken about 10 minutes before arrival to the gym). <strong>As well as\u00a0up to TWO\u00a0 teaspoon\/s worth of baking soda, if I have neither of those BCAAs or any existing preworkouts.\u00a0\u00a0<\/strong>Since I am still likely consuming this during my workout - hence I am titling this as the all-in-one <strong>drink<\/strong> solution as both preworkout AND intra workout. Which typically finishes at around halftime - of each and every training session.<\/p>\n<h3>Postworkout<\/h3>\n<p>The first meal, politically speaking for the day is not solid. <strong>But as post workout shake anywhere between 8:20PM to 8:45PM.<\/strong> Between 30 to 40g powder weight worth of unflav whey protein \/ pea proteins, sweetener to taste, bit of cinnamon powder and 130ML of full cream milk. If it gets so late (9PM) I would not even bother finishing the PWO shake. Save\u00a0left over the\u00a0for pre-bed sips.<\/p>\n<h1>Supplementation (IF days)<\/h1>\n<p>Now, during weekdays from the criticals to the dubious.<\/p>\n<h2>The essential.<\/h2>\n<h3>Betaine HCL &amp; Pepsin - DIY route.<\/h3>\n<p><a href=\"https:\/\/www.betternutrition.com\/news-flash\/best-ways-take-mineral-supplements\">From assisting mineral absorption to protein breakdown, <\/a>I feel no need to repeat what I assert earlier in my 2017 write up of thoughts. It is also thankfully quite cost effective. My one, <strong>yes (1) year-ago<\/strong> purchased <a href=\"https:\/\/www.ebay.com.au\/sch\/i.html?_from=R40&amp;_trksid=m570.l1313&amp;_nkw=100g+betaine+HCL&amp;_sacat=0\">supply of 100g at $25 <\/a>is due to soon for a replacement as I am writing this. Combined with separate <a href=\"https:\/\/www.ebay.com.au\/itm\/PEPSIN-1-3000-Powder-Potent-Digestive-Enzyme-Aids-in-Protein-Digestion-Pure\/263430735631?ssPageName=STRK%3AMEBIDX%3AIT&amp;_trksid=p2057872.m2749.l2649\">25g pepsin purchase<\/a> - insures for a long enough supply of enzymatic support for an uncountable number of months.<\/p>\n<p>People may ask how I've prepped all this myself. I am yet to try a <a href=\"https:\/\/www.ebay.com.au\/sch\/i.html?_odkw=precision+micro+scale&amp;_osacat=0&amp;_from=R40&amp;_trksid=m570.l1313&amp;_nkw=DIY+capsule+filling+kit&amp;_sacat=0\">DIY filling station<\/a>, but take all this with a grain of salt that your needs and dosages may vary.<\/p>\n<ol>\n<li><em>First things first - would require purchasing a<a href=\"https:\/\/www.ebay.com.au\/sch\/i.html?_odkw=100g+betaine+HCL&amp;_osacat=0&amp;_from=R40&amp;_trksid=p2045573.m570.l1313.TR1.TRC0.A0.H0.Xprecision+micro+scale.TRS0&amp;_nkw=precision+micro+scale&amp;_sacat=0\">\u00a0precision micro scale<\/a>; costed no more than $12. <\/em><\/li>\n<li><em>Then, a 500 qty size <a href=\"https:\/\/www.ebay.com.au\/itm\/Size-3-Bulk-Hard-Vegetable-Gelatin-Blue-White-Empty-Capsule-Medicine-Pill-Drug\/152637233268?hash=item2389e35874:m:mhmx6jFTXUwrOUuaTWFyxlw:rk:9:pf:0\">\"3\" gelatin capsules<\/a>\u00a0at $17. <\/em><\/li>\n<\/ol>\n<p>Starting with weighing: for a batch of 20 capsules, I measure two (2) grams of betaine HCL and 2 grams of pepsin in a clean tiny condiment bowl. Mix with the handily <a href=\"https:\/\/www.ebay.com.au\/itm\/PEPSIN-1-3000-Powder-Potent-Digestive-Enzyme-Aids-in-Protein-Digestion-Pure\/263430735631?ssPageName=STRK%3AMEBIDX%3AIT&amp;_trksid=p2057872.m2749.l2649\">included scoop my 25g pepsin brand<\/a> provided. Then the real labour comes in - individually unscrewing, manually filling in the powder one by one and securing it. Repeat the next capsule and the next. Obviously this is no lab quality. But accommodates humbly.<\/p>\n<p>Each capsule thus measures between 150 to 200mg even mix combination of betaine HCL + pepsin. I take this anywhere between two to three times a day during meals.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-113\" src=\"https:\/\/nutritional-humility.me\/oxystaging\/\/wp-content\/uploads\/2016\/10\/IMGP1919.jpg\" alt=\"\" width=\"1137\" height=\"640\" srcset=\"https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2016\/10\/IMGP1919.jpg 986w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2016\/10\/IMGP1919-300x169.jpg 300w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2016\/10\/IMGP1919-768x432.jpg 768w\" sizes=\"auto, (max-width: 1137px) 100vw, 1137px\" \/><\/p>\n<h3>Magnesium, Zinc + potassium<\/h3>\n<p>Once again, it'd be redundant for me <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">to repeat what I previously asserted.<\/a>\u00a0Magnesiums remain an inrefutable necessity. For years without end, I still cling to my morning ritual at applying my own DIY magnesium oil based on any <strong>Magnesium Chloride flakes I can afford; <\/strong>dissolved in hot but not boiling - distilled water<strong>.<\/strong><\/p>\n<p>The question that I am yet to find an answer for; is whether they disturb or augment the effects - of fasting windows. <a href=\"http:\/\/siimland.com\/the-ultimate-guide-to-taking-supplements-while-fasting\/\">General guidelines amongst fasting community<\/a> suggest none for short fasts. However, to this day\u00a0I remain pragmatically leaning to safer side of the equation. <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">Having previously speculated<\/a> that during stressful periods that subject to mineral losses - be it through sweat \/ perspiration I'd certainly take at least a small bite of magnesium. Alongside with salted water to mitigate any worrying and signs of deficiencies. Ranging from fainting, palpitations, slow breathing, odd heart beats etc.<\/p>\n<p>Zinc is what I'd consider a long lost forgotten mineral. I need not bother repeating their crucial importance covered in <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=4850&amp;preview=true\">part 2 of this Annual Food For Thoughts.<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone \" src=\"https:\/\/ebmrma-dm2305.files.1drv.com\/y4mVp-JeXakhKNYn2UCjUQmGtB-zNU7BlfxbV7jvjq5xya8pgBHLFNoAYoJlDoLT0cQk-cIPFILlLkTJJ2lwlkmjLDnDdxyVsJ5OYMoCTiB239tNORVFUU_qxlVqqS3OVEuzqAyBhSTe_KbcGzeZHN1udEwAO3IPfvJ9LObQHbc4qatnItpg_-Eljyx591eZWxtEVe-YuoHNYUjYZVEok1aAQ?width=1559&amp;height=879&amp;cropmode=none\" width=\"1056\" height=\"651\" \/><\/p>\n<h3>Vitamin D &amp; E, Milk Thistle, MSM, Baking Soda, COQ10 Aspirin.<\/h3>\n<p>I have begun supplementing liquid <a href=\"https:\/\/au.iherb.com\/pr\/p\/20745\">vitamin D form, derived from lanolin<\/a> anywhere in the dosages of 4000 IU to self <strong>experimental 10,000 IU (ten-thousand) per day<\/strong>. I'd warn for the most serious Fast-ers out there however - that I do notice a glycogen uptake response upon mixing it with water first thing in the morning. Indicating that it MAY have a somewhat insulinogenic effect. <strong>To not spoil my fasting window therefore - <\/strong>I've decided to apply up to<strong> 7 drops\u00a0topically<\/strong> - on necks, upper pecs, shoulders arms and backs. I put my faith, that utilisation this way is not compromised <a href=\"https:\/\/au.iherb.com\/pr\/p\/20745\">as from reading this study.<\/a><\/p>\n<p>Liver health wise - <a href=\"https:\/\/www.chemistwarehouse.com.au\/buy\/65452\/healthy-care-liver-detox-100-capsules\">Milk thistle<\/a> and <a href=\"https:\/\/www.ebay.com.au\/itm\/MSM-Methyl-Sulfonyl-Methane-Bone-Joint-and-Ligament-Support-Pure-500g\/230456349084?hash=item35a844d19c:g:7d8AAOSwAvJW-Mtc:rk:4:pf:0\">organic sulfur MSM<\/a>. For joints, methylation support agent, an <a href=\"https:\/\/examine.com\/supplements\/methylsulfonylmethane\/\">anti-inflammatory<\/a> and a bone <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3469535\/\">growth hormone potentiator<\/a> - <strong>MSM <\/strong>is what I'd take first thing in morning for all my fasting window. I'm not entirely convinced over the fear-mongering of Milk Thistle's\u00a0<a href=\"https:\/\/www.marksdailyapple.com\/milk-thistle-and-estrogen-low-libido-and-pollution-mitigation\/\">estrogenic potential, <\/a>I'm still taking it regardless to help my liver handle all the incoming surplus of calories. Especially during refeeds.<\/p>\n<p><a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2018-annual-food-for-thoughts-cyclical-ketoif-2-4\/\">As explained in Part 2<\/a> - Vitamin E also is another one I'd consider <a href=\"http:\/\/jn.nutrition.org\/content\/131\/2\/366S.long\">supplementing daily to prevent excess LDL oxidations.<\/a>\u00a0I'd imagine\u00a0should anyone dare similarly attempting an Omega-6 PUFA Keto N=1 experiment - Vitamin E and any extra antioxidative support would be crucial.<\/p>\n<p>If statins is the most prescribed drug for aging population - <a href=\"https:\/\/articles.mercola.com\/vitamins-supplements\/coq10.aspx\">COQ10 is defenitely something I'd continue investing from both supplements + food form as I get older<\/a>. In addition to of course - <a href=\"https:\/\/www.google.com.au\/search?q=COQ10+in+organ+meats&amp;oq=COQ10+in+organ+meats&amp;aqs=chrome..69i57j69i60j35i39l2j0l2.4050j0j7&amp;sourceid=chrome&amp;ie=UTF-8\">natural source from beef hearts &amp; livers<\/a>.Beyond an antioxidant for the heart\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11411060\">but also for kidney health<\/a> I'd continue taking them on up to\u00a0<strong>450mg per weekly dosages.<\/strong><\/p>\n<h2 style=\"text-align: left;\">The (somewhat) conditionally-Essential\/s.<\/h2>\n<p>It's amazing how much Intermittent Fasting can blindingly saves you so many other minute things you previously thought of being crucially essential. Yet by the grace of passing time itself - <strong>eludes much of this fear altogether.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/qlwmdq.sn.files.1drv.com\/y4mQ9xVdWYi-9uIOEIiVs5pidN6d5eqvUUanZR6fXK0JfPDYJUYRKBQ_nbn398RFOm5gXgqC7RggK-CMJRb1X40u65mJO8dOF2qBoXVZmjbiNrONy1tEoII-ZCU883nXCz7VY13sXaBvf8QkwGn2sesEJP0gcsQ33qw63_5C58m8D0I3JkwrLcP3DiVq6M0wQ9eLd0wdaiJzP6dAO7G37Ie9w?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h3>1\/3 Chromium Picollinate \/ Chromium GTF.<\/h3>\n<p>Throughout this year of fasting and feasting - I'd consider this nevertheless essential. But not as life-crucially essential as submitting to humongous <strong>1000mcg+ per day<\/strong>. During 5 days of KETO+IF however - the usage and reliance on chromium is obviously MUCH LESS. I do not think lowering the glucose anymore than what is necessary seems that well justified.<\/p>\n<p>However for carb refeed days or the few attempt\/s of HC+IF weeks - <strong>very different story<\/strong>. Contrary to <a href=\"http:\/\/www.forums.lylemcdonald.com\/showthread.php?t=13452\">the advice of Lyle McDonald<\/a> - I still\u00a0believe any \"insulin mimicker agents\" to be a necessity to keep glucose control in a favourable range. This makes sense to me, pragmatically at least - since you must somehow metabolically prepare yourself to <strong>partition that much of caloric surplus of<\/strong> any given \"refeed\" day. For anyone to refute the need for these supporting agents - is beyond me.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/qlwldq.sn.files.1drv.com\/y4mBpHXqffVkL5fg-XvKzhCSRaD3bepovrXqxMrINjlSJ_EIBFIDNOIWQdTIkZHANKk0-5IFraUD2wKaZEmLHSuz0xE65ikRHikWviY5XUKkSjfUOIMKsdYR9tmeSzjAv8pwcyHz-3s-E49nAWusgI65MCZLCF_Pxp_etCz0F2FdU83o-9ZqxqBOy84CEP0DEW68W80LUIonHiC0_gNYEAt_A?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h3>2\/3 No-Tropics = optional. ALCAR - still slightly important.<\/h3>\n<p>I am glad to say that my reliance on Notropics overall have lessened throughout this year. Simply a pinch of ALCAR into the cup of coffee alongside with baking soda. Or within my pre\/intra workout solution as outlined above - ALCAR summed up as my cognitive insurance for\u00a0getting through the day as emotionally collected, as possible.\u00a0<a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=1610\">As I wrote previously,<\/a> I do not mainly \"worship\" ALCAR as a weight loss simpleton icon. But also\u00a0<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20216464\">as a muscle protectant during stress<\/a>\u00a0during training.<\/p>\n<p>Other NoTropics - including\u00a0<strong>Gingko Biloba or the expensively<\/strong><a href=\"https:\/\/rover.ebay.com\/rover\/0\/e11051.m43.l1123\/7?euid=07fdfc14e0684617a8acdcf99c84ca64&amp;bu=43774280874&amp;loc=http%3A%2F%2Fwww.ebay.com.au%2Fulk%2Fitm%2F401370643464&amp;sojTags=bu=bu\"> straight 98% Mucuna concentrates<\/a><strong> - <\/strong>both\u00a0remain to this day - an optional \"novelty\". I am glad that I have survived cognitively day in day out without such reliance as I was back in 2017.\u00a0Such supply still remains usable, sitting more than<strong> one year old now as I'm typing<\/strong> this.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/qbwidq.sn.files.1drv.com\/y4m0Ul_XFt8D3I3UrflqXEH3INlL0gU979WX9dcAP1OFt3n5s5BRFum5rlk9k0GWo95sWRAXHKMxR66DH0wyCH9P86kYS6IpIOwLWjm2sFmL0W7wJFGOYZoPfsvsMMhKOogzpRsucDZgeuGY1qho5AebEhsQ3YAhoZQJbGDn4R80NzsR6tLK0XS_2gKs8LgTE1WYw5DTJZxhLyp9o62BCw6wA?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h3>3\/3 fish and krill oils <span style=\"text-decoration: underline;\">supplementation =<\/span> detrimental to my morning state of mood?<\/h3>\n<div>The most disappointing suspect of all supplementation\/s this year, goes to <strong>Krill and Fish Oil's<\/strong> detriments on my psyche-well being. Anecdotal phenomenon suggests their oft-proclaimed anti-inflammatory effect do seemed plausible\u00a0<a href=\"https:\/\/raypeatforum.com\/community\/threads\/omega-3-deficiency-in-psychiatric-disease-fish-oil-opinions.22251\/\"><span style=\"text-decoration: underline;\">in the short term,<\/span>\u00a0yet strangely<\/a>\u00a0turns out worse when supplementing <span style=\"text-decoration: underline;\"><strong>long term<\/strong><\/span>.<\/div>\n<p><strong>My on\/off intakes<\/strong> have been quite similar in that I am finding Fish oil supplementation as simply just that - confusing and\u00a0<strong>inconsistent.\u00a0<\/strong><\/p>\n<blockquote><p>At worst - ranging from <strong>very pronounced<\/strong> feeling of helplessness, followed by very \"heavy\" thoughts - both occuring\u00a0first thing in the morning for at least few hours.<\/p><\/blockquote>\n<p>At best - I only noted for their relaxing effect particularly before bed. The above revelation however, is what kept me worried.<\/p>\n<p>I'd still supplement\u00a0<strong>but nonetheless\u00a0<\/strong><strong>keep a vigilant journalling and whenever needed be - periodize<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h1>End part 3 of 4.<\/h1>\n<p>Now onto<a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2018-anniversary-food-for-thoughts-cyclical-keto-if-4\/\"> the last and final part -<\/a> of me discussing surrounding aspects of budgeting and final thoughts on Fasting - my deep contemplations - of both its effects, impositions to the world around us.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Part 3 of 4 of Annual Food For Thoughts 2018: on training, refeed protocols and further supplementation\/s.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[4],"tags":[9],"class_list":["post-4512","post","type-post","status-publish","format-standard","hentry","category-thoughts","tag-anniversary"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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