RPT Wk2 W/O3

DL Day!  Might try some handstand variations as well.  After this session I am off to hit some tuna and sweet potatoes.  This in turn will be followed by my new favourite dessert, steamed banana and apple! 

I find sweet potatoes VERY sweet for my palate, but I am trying to stick with macro ratios way more aggressive than anything I've done before! 

By retrospectively looking at the macros for what I eat in any given day, I realised that although I tended to eat HP/HF/LC on a rest day and HP/LF/HC on a training day, and mixed caloric intake by use of IF, I was crushing any benefits of such cycling by my indulgence in foods like tongue and black pudding, which really will blow your control of macros out of the water.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variations (air squats + side lunges, front lunges + floor touches, front/side/turning kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (4x128, 6x109, 8x90)
4. Wall Walk (3, 3)
5. Backbridge (15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

5 Lux = Circadian Friendly

Another bit on the relationship between light exposure and melatonin:

• The research team established that duration of exposure and the distance between the eye and the display, which determines the amount of light reaching the back of the eye, affects melatonin levels. Melatonin suppression after a one-hour exposure to the tablet was not significantly affected. However, after a two-hour exposure there was significant suppression.
  
  The type of task being performed on the tablets also determines how much light is delivered to the cornea and, therefore, the impact on evening melatonin levels. As shown by the team’s Dimesimeter measurements, the range of photopic illuminance levels at the cornea from the tablets alone varied from 5 lux, which is not likely to affect melatonin, to over 50 lux, which would result in measurable melatonin suppression after a two-hour exposure. Therefore, before any generalizations can be made, it is important to measure how much light one is receiving from these self-luminous devices.

Best to limit exposure to modern electronic devices in the evening.

Handbalancing Variations

RPT Wk2 W/O2

Not feeling that great today.  I've altered my macros (but not my food stuffs), to be more Leangains compliant and am feeling the change.  I've simply reordered what I eat so that I have higher carb foods (like broccoli, carrots, potatoes and sweet potatoes), on a training day.  I try to keep fat low on a T-day so I tend towards fish.  As for rest days, I go for higher fat - which means chicken.  I've added some tuna on rest days to boost protein intake on rest days as well.
Macro management is calorie counting by the back door.  But now I know the macros of my typical foodstuffs (in terms of volume), volumes are 'eyeballed'.  I still don't measure.  Food selection drives the macros rather than portion control.

I have decided to cut back on tongue and black pudding as these are so high in fat and protein they can really blow the macros.  They will be an occasional treat (once a month of each).

I am still eshewing all supplements (bar occasional D3, magnesium and potassium).  Higher protein requirements are fulfilled with tuna.  Higher carb requirements are fulfilled by cooking fruit and starchy tubers.

Lithium and the Bodyclock

Another interesting bit from The Disappearing Spoon:

• Curiously, for all its potency as a drug, lithium has no normal biological role. It's not an essential mineral like iron or magnesium, or even a trace nutrient like chromium. In fact, pure lithium is a scarily reactive chemical.
  

Devany Online

Good to see Art back in the public eye with a new blog.

CHO Superfood!

I've spent the past week looking at my diet from the perspective of macro nutrients.  I was delighted to find that my weekly consumption of an average Ox Tongue (560g when cooked and peeled), pans out as follows:

Calories = 2436
P = 118g
CHO = 2g
Fat = 116g

That opened my eyes.  I then went on to look at my other big love, black pudding (33g):