This is my new meal plan, after revising the old one for sustained energy: WEEKDAY MEAL PLAN Pre-Workout Snack (New) ½ banana + 1 tsp almond butter OR 2 dates + 5 walnut halves Calories: ~100-120 kcal, Protein: ~2g, Carbs: […]
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My early morning trip to the gym
I generally leave my house at 6 am to get to the gym by 6:30-6:45 am. It takes me approximately 20 minutes to drive to the gym. From where I park, it takes me 15 minutes on foot to get […]
Benefits of Electrolytes Post-Workout
As you know from my meal plan, I take the following electrolytes post-workout: 15g pumpkin seeds 1 medium banana This after eating 200ml liquid egg whites (scrambled) I also drink 600ml water + pinch of salt during my workout and […]
Benefits of Eating a Kiwi Before Going to Bed
I have recently started eating a kiwi as part of my pre-bed routine. This along with 10g of pumpkin seeds and some 10-15g protein.
Tweaks to My Meal Plan
I have decided to make the following tweaks to my meal plan: replace 1 full egg with 1 egg white (lunch and dinner) adding 200g Alpro protein yogurt (in full or half, depending on hunger) to my pre-bed snack These […]
My Current Daily Schedule
Since I switched to a new gym in February, my current daily schedule Mon-Fri is the following: 5 am – Wake up 5:30 am – Breakfast 6 am – Leave for the gym by car 6:45 am – Start training […]
My Revised Electrolyte Intake (During Workout)
This is my revised electrolyte intake during workout: 600ml water + pinch of salt (~300-600 mg sodium) + 1/4 tsp potassium citrate (~200 mg potassium) Additionally, I drink 600ml water + 5g creatine before and after my recovery protocol (sauna, […]
My Revised Post-Workout Electrolyte Snack
The following is my revised post-workout snack: 200g liquid egg whites 10g pumpkin seeds 1 medium banana 130ml almond milk 5g cacao powder And this is the macro and micro nutrients breakdown: 200g Liquid Egg Whites + Pinch of Salt: […]
Down to 70.15 Kg
As of this morning, I am down to 70.15 kg. It seems I am now getting back to the weight that I reached earlier in the month, 69.25 kg. The increase in weight was due to some water retention from […]
My Blood Test Results
These are my latest blood results (sample taken on March 20th) and this is the comment by my doctor: Your bloods are excellent overall (high HDL, optimal vitamins, healthy FBC), with mildly elevated LDL (~2.8-3.0 mmol/L) and low phosphorus (<0.80 […]