I’m going to post my current plan that I’m working to now. It’s all based on 1 of 2 sources. The Lyle, and Paul my personal trainer at Omega Fitness. My current goals are:
- Be strong for footy
- Not lose a lot of weight during footy season currently (93kg)
- Keep a lowish body fat
My aim is to intake 300g of protein a day. This is based off the calculation of 1.5g of protein per pound of bodyweight.
I’ve got rather lean from eating around 300g of protein across 5-6 meals a day. I find it a lot easier to not overload on carbs (great for burning fat) since I’m no longer hungry (resulting in no cravings).
I also thought I would be fine to cut out fruit and veg since I’m taking a multivit. It wasn’t long before my body odor took a big turn for the worse. After speaking with my manager (who is a natural body builder), he enlightened me that you need to continue eating fruit and veg to keep your ph level balanced.
During footy season my PT has got me on a low rep strength program. This will help with reducing lactic acid for footy trainings the next day. The program has some specific stuff to target me dodgy knee. I’ve noticed a good improvement in balance at the gym and footy trainings after a couple of weeks.
My weekly routine is:
- Mon morning gym session
- Tues footy training after work
- Wed night gym session
- Thur footy training after work
- Friday recovery swim + foam roller
- Sat crossfit / footy game
- Sun recovery swim + foam roller
My supplement intake now consists of:
- Multi vit (Poliquin) – Daily – General health + boost immune system
- Fish oil (Poliquin) – Daily – Help mobilize fat
- Protein concentrate powder (Optimum Nutrition) – Daily + Post workout – Build muscle
- BCAA (Poliquin) – Pre & Post workout – Help muscular endurance, recovery, and help keep size on during footy season.
- Micronized creatine – Daily – Improve workout performance
Paul switched me from my standard supermarket mutli vits and fish oil. He informed me that the multi vits contained cheap and very nasty ingredients. And also the cheap fish oil tablets contained heavy metals that aren’t good for you. I haven’t looked into this much, and decided to take his word for it.
Also, here are Lyle’s articles on supplements, Part 1 and Part 2
Overall, I’m very happy how things are going. I’m noticed gains in strength, balance, speed, muscular endurance at gym sessions and trainings. My body composition is the best it’s ever been. And my recovery is turning around well enough. The 5 trainings a week are going well. Looking forward to footy season!
I thought I was super healthy with my high protein diet, and my multivitamin that I take religiously every day. Then Paul my PT dropped another bomb on me regarding your typical supplements. Like other supplements, the cheap ones seem to be, well, cheap. Read this article that analyses the popular Centrum multi-vit. It mentions how some of the main ingredients are sourced from some places you probably wouldn’t align with being healthy.
Fish oil + Multi Vits
Now it just so happens that my PT suggested the Poliquin supplements (not a coincidence), of which I followed without question. I would’ve liked it if the article linked to or mentioned what goes into making the Poliquin multi-vit. It seems I’ll have to try dig that up somewhere else. I’ll post if I find anything.
Had my first sessions with Paul the P.T last week. I thought I was in rather good shape. I was wrong.
Paul has set quite a simple starter strength program. The strength training is good as it (obviously) increases my strength and core stability. But the low training limits lactate, and has less impact on the following days of footy training.
Before we went through the program I performed a balance test where I stood on one leg and slowly raised the opposite knee up and forward whilst keeping the rest of the body aligned in the original planes. I failed miserably. My hips shot out to the side and I would lean quite far to the left when raising the right leg. This showed that I had weak core stability. All those weighted crunches didn’t help then!
Balance test, I failed
My new strength program consists of 2 circuts of 4 exercises.
- Close (hammer) grip chin ups
- Petersen step
- Barbell step ups
- Close (hammer) grip dumbell bench press
- Lying leg raises
- Cable crunches
For the chin ups, dips, step ups, sqauts, and bench press I do 5 reps on the first set, then 4, 3, followed by two on the last set. The resistance for each exercise should be increased in future workouts to ensure progression. Also, each rep is completed with a 5 count on the initial movement, then hold for 2 seconds, followed by a 5 count on the returning movement. The Petersen step is constant with 8 reps per set, but also has the 5 count with 2 second hold.
Switching to the strength program has been a good change. I’ve noticed the exercises helping a lot during footy training (core stability especially). I’m not putting on size and muscle as I’d hoped. I think I’m even looking smaller already. But plenty of time to “stuff around” with that in the off season.
I’m enjoying switching progression from asthetics and muscle size, to more functional strength and stability.
Finally, a nice article on how powerlifting unexpectedly changed one man’s life.
A personal trainer at my gym mentioned that he needs some help with his website. In return he offered to look at my diet and sort me out a gym membership. I like to believe I’m a rather healthy individual, that works out a bit, has quite a good diet considering, and had recently implemented a new health plan. I had actually been thinking about getting a pet project to do after hours so I accepted. Even though I didn’t have a whole lot to gain from my end of the bargain.
Some background info: I have recently dieted down from around 97kg to 92kg in search of the holy grail (a ripped 6 pack). I was successful (enough). Then I suddenly realised that footy started in a couple of weeks, and since it’s near impossible to keep weight on during the season, I had a semi panic attack about putting weight back on. I resorted to my source of truth for all things health and fitness. Which brought to my attention that I wasn’t eating anywhere near as much as protein as required during training (around 1-1.5g of protein per pound of body weight, per day). So, I had my new plan: eat a ton of protein (which doesn’t leave much room for anything bad) and put on around a pound of weight a week (approx 1/2 pound of fat & 1/2 pound of muscle). Then when get too podgy, diet off the fat maintaining as much muscle as possible, rinse & repeat.
During the last 10 days I’ve put on 1kg, which is too much weight, so probably more fat than muscle. Oh well, training wheels.
Tonight I met with Paul the personal trainer. He took my body fat measurements with some rather meaty looking calipers. He then fed the measurements into his system - Poliqiun Biosignature by Charles Poliquin (I think), which then spat out some information about my health based on my body fat distribution. He started explaining the meaning of the results to me.
- Top proirity – Lack of testosterone, and over production of estrogen.
Now there’s something I wasn’t expecting! It rather stunned me to be honest. Paul mentioned it was usually due to a zinc deficiency. He then gave me a taste test to determine if I’m zinc deficient. I took a small capful of the foreign liquid, swirled it around in my mouth, and described the taste as requested. “It tastes like…. sugar water.. yea, sugar water.”. His reply was “That’s a fail, it should taste like an overwhelmingly bitter metallic taste. You’re zinc deficient.”
- Priority #2 – Large presence of foreign toxins in my system. Paul’s first question was “Do you drink a lot of diet coke?” I conceded explaining that I drink a lot of artificial sweetener beverages. Which are now obviously out of the question. We also talked about other sources of toxins, eg: Alcohol, supplements, food quality, drinking water etc.
- Priority #3 – Paul ran straight off the bat and bluntly stated “You have trouble sleeping.”. I didn’t know weather to slap him or hug him. Again, I conceded and told him I’m a friggen terrible sleeper. It was explained that a low level of magnesium is often correlated with zinc deficiency and effects quality of sleep.
The meeting continued on. It was great talking with someone who really knew their stuff. We’re meeting again tomorrow for a workout which I’m a little anxious about. I’m looking forward to giving him a kick ass website in return for really opening my eyes about my true health. This is gonna be great!
I’ve been wanting an app to help me manage a budget for a while now. It would be even better if I could categorise my spending so I know how much I need to budget, and where. It would also be good to find out how much money i’m wasting on things I don’t need.
Let me introduce you to: YNAB, personal budget software.
You Need A Budget
It’s a very nice looking Adobe Air app. I’ve only had a couple of experiences (bad) with Air apps, but this handles functionality and performance very well. Best of all, it does everything I need. Some features that come to mind are:
- Create dynamic categorised budgets
- Track spending
- Import transactions from online banking export
- Reporting (and graphs, I love graphs).
It’s quite pricey at $59.95 USD, but it has a 7 day full trial. Hopefully the amount of money it should save me will make it very worth while!
Bonus, it also has an iPhone app that you can use to sync as you spend.
Everyone hates spam. I also dislike the email lists you end up reg’ing for when you have to create and authorize via email a temporary account to try out a new piece of software. Let’s not forget all the email testing that you end up doing in a web dev job.
Enter stage left. MyTrashMail temporary and anonymous email addresses. With this tool you can use any email address you want from the currently supported domain, and check it with no hassles. Simply enter the email address you used, click the ‘Get Mail’ button and you’re there!
Just a note, the mailboxes are publicly viewable, so I probably wouldn’t use it for critical info. You also have the option to create permanent private email addresses.
The most valuable use for me personally, is the unlimited number of addresses at hand. Great when you’re testing auth and unique email addresses.
Transmission Torrent Client
If you want to start or queue a torrent on your computer but your not home, then no worries, there’s quite an easy way to do it. It involves a little setting up, but nothing too major.
- Create a folder in your dropbox account (of course you already have a dropbox account, don’t you).
- Then register for sendtodropbox.
- Set your sendtodropbox account to upload files to your newly created torrent drop folder.
- Setup your torrent client to auto queue torrents found in your torrent drop folder.
- Add an alias/shortcut to your torrent drop folder in your downloads folder. (optional, for ease of use when downloading torrents whilest at your computer).
Now all you have to do is email the torrent file to your new sendtodropbox email address, and she’ll be queued up in your torrent client. Too easy.
Ps: I don’t condone downloading of copyright material, this guide is intended for free use torrents (yes, they actually exist).
The first tip I picked up at my new place of work, was a rather small and obvious one. I had seen it before, but didn’t take notice and forgot about it.
It’s a tool called pastebin. It’s a quick and easy way to copy and paste code to view for other people. No more struggling to read code pasted into an email or IM.
Example of pasted code on Pastebin
You have the ability to set the language for syntax highlighting. You can set an expiration date/time for the paste. And you can even make the paste private.
I’m looking forward to never reading pasted code in a bloody IM window ever again!
I’ve recently moved to live in a new place and started a new job working with a big group of people. During my last 2 months here I have learned a few new things. This has prompted me to start a blogging once again. This time round i’ll try to spare the crap.
I’ve moved to Varsity Lakes in the Gold Coast of Queensland Australia. The weather is great and the people are awesome. Although the industries (other than retail and hospitality) are quite small. So, a lot of people tend to commute to Brisbane for work. This is something I wanted to avoid.
My new job is at Guvera. The Australian office is about 5 mins drive from where I live. So far it has been interesting seeing how other another company does things different to my own. (I used to be partner and lead the production of a small website development company in New Zealand).
That’s about it for the introduction. I’ve got a few good ideas to blog about so they should be up in some time!