Nootropics – Bigger, Leaner, Faster You !

Just a quick note to point out the new article I have written on Alpha-GPC, we are all trying to get that advantage over the competition and nootropics may just be the answer, I have been using Alpha-gpc for 3 weeks now (at time of writing) and have had some very positive results from it (and a few negative), I would like to share them with you and hopefully help you find that edge we all need to succeed.

The article is here and I hope you enjoy reading it, please leave any comments or suggestions.

Nature has an answer for everything – Fenugreek

If you have spent anytime pursuing any kind of sport you will have definitely been exposed to the myriad of pills and potions to help enhance physical performance, from sports drinks laced with sugar for running all the way through to steroids and growth hormone for bodybuilding, the supplement industry is a multi billion dollar industry and it is not difficult to see the motivation behind the glossy advertising campaigns and influencer posts.

Meanwhile for the vast majority of us the availability of the base ingredients of these hyped products never crosses our radar, sitting anonymously on a shelf in a health food store waiting for the inquisitive and informed person to notice just how much cheaper they are compared to the big company names pushed on us from any chosen publication as we pursue our sport.

One of the things I and men all over the world have to deal with is the decline of testosterone from the age of 30 and all the negative symptoms this brings, lack of energy, lack of sex drive, lack of intensity, and as a consequence lack of activity can increase bodyfat and without testosterone to keep the levels down estrogen will rise and cause more weight gain, this is a cycle that many men find themselves in and are looking for a way to increase testosterone without going down the slightly risky route of testosterone replacement therapy or even worse trusting the local dealer to sell good quality steriods.

So while researching testosterone boosting supplements I noticed Fenugreek came up over and over again and so I looked into it further, there is a plethora of information out there and lots of scientific studies proving the effectiveness of this herb (1) and the thing that caught my eye again was the dosage levels, this particular study cites 500mg of Fenugreek as an optimal dosage, most of the supplements I had seen were around 350mg, so far below, it is also widely accepted and shown in this study (2) that the combination of Fenugreek and protodioscin (Tribulus Terrestris) had a significant effect on testosterone, libido, strength and mental alertness.

So rather than purchase the sports manufacturer product that contained only one of the ingredients required and at a lower dosage level than is effective, I set out to buy them separately and see if I could get the results that the study showed.

I began with 600mg of Fenugreek and 300mg of Tribulus as these were the strengths that the tablets came in, and I have been doing this for nearly a week now, I can report with some confidence that my strength has increased and my focus at work has very much improved, one of the effects of higher testosterone is the reduction of bodyfat in general and I think I am seeing some changes but in fairness it is too early to really tell and as far as timelines is concerned I have only just started, I did go up to 600mg of Tribulus but I am not sure if i will continue this as I did start to feel a little odd but this could be just the body getting used to the new substance.

I will monitor my progress for 12 weeks and report my findings as I go, but it is looking really positive so far…

Nature truly does provide for nearly all our requirements, sure it takes more looking and the results are rarely instantaneous, this doesn’t sit well in our on demand society and so natural products often get overlooked in favour of synthetic drugs that hit the system like a steam hammer, but you should always balance the benefit you are looking to achieve, as there is nearly always a detriment to drugs and very rarely to normal dosages of natural products.

As always I will provide links to the products I am writing about, if you are interested and would like to buy through my link please do so, but if not simply google Fenugreek or Tribulus and you will find a whole load of places where these are available.

Education will save your money, time and health don’t be a sheep!

Well not everything, but all that is important to you, for instance if you are trying to get healthy do not simply look at the label or the physique of the model that is holding the item up on Instagram but rather dig deeper and actually research the supplement or diet change you are about to make, I say this because I have recently realised that the quantity of cod liver oil that I have been using is actually not high enough to provide the amount of EPA and DHA that is regarded as “Beneficial” this is because I like a lot of others just remember that somebody once said that Cod Liver oil was good for you, and I took the recommended dosage because I was to lazy to look any further, this is true of all things physical, medical, business and finance, dig deeper and actually reap the benefits of what you are doing, because if you don’ you are simply spending money and seeing no return.

So here is my example, studies have shown that Omega3 is responsible for the improvement of a lot of conditions to name a few

  • Depression and Anxiety
  • Cancer – although further study is needed it has been shown that consumption of Omega-3 fatty acids is linked to the reduction in incidences of, Breast Cancer, Prostate Cancer and Colon Cancer
  • Heart Disease – Some studies have recorded as high as 25% reduction in heart attacks with the correct dosage of Omega-3 high in EPA and DHA

And this is where my point comes in, you see the dosage for these kinds of benefits is around 250 to 500mg a day of combined EPA and DHA, and when looking at the back of my cod liver oil tablets I can see that the one a day that is the recommended dosage, is providing me a whole 80mg of EPA and 100mg of DHA, so nowhere near enough to help when looking for even the basic benefits of Omega-3 let alone the 850mg dosage that was used in the Cancer study, to compound matters there is even a question over the use of “Cod liver Oil” as opposed to “Fish Oil” again not taking the time to educate myself failed me there too, you see the reason that the supplement companies do not want you taking large dosages of Cod Liver oil is because it is high in Vitamin A and at certain levels this is toxic to the body and will as the levels get higher poison you, this can also be fatal so is best avoided really, before you start panicking however it should be noted that it is widely accepted that the danger point is somewhere around 10,000 I.U. and each Cod Liver Oil tablet I have in my tub provides 2,664 I.U. so one a day is fine but to get the required EPA and DHA intake would mean you were dangerously close to the upper limit as, ironically, the better your diet the more Vitamin A you take in naturally.

Fish Oil on the other hand is available with much larger quantities of the two important ingredients EPA and DHA and as it does not contain Vitamin A it is possible to take enough in to satisfy the requirement to start seeing the benefits of increasing your intake of these fatty acids.

I have made this switch to Fish Oil and upped the dosage to around the 600mg level and will bore you all with the findings in a week or two once I have started to see any changes as a result.

Now, that was quite a long winded explanation about Cod Liver Oil, and although it is informative and I hope it helps somebody make a choice between throwing their money away and actually getting some benefit from a product, it was not really the message I was looking to convey.

If you leave yourself in the dark that is all you will ever see, you will never make any real progress because you cannot make informed choices, a good example of this is, I have been hounded for a few weeks now by a crypto currency based investment company, I know what you are thinking here comes the sales pitch, but you are wrong I won’t even mention the name until they have proved to be a success or a failure, they have contacted me as they have a scheme whereby a team of professional traders send you recommendations every week and you can trade these recommendations with them on their platform and hopefully make some money, it sounds too good to be true right? well that is what I thought and I kept giving them the brush off until I actually thought what if ? what if it isn’t rubbish or a scam ? so I wrote down some questions regarding how they get paid and what risk if any they take and I waited for the phone call, after asking my questions and checking the answers against their website and common sense I actually decided to give them a try, because it sounded plausible enough and I could see the benefit to them of me trading their platform and making money, now it could easily turn out to be a scam but I was able to make an informed decision based on my instincts because I asked the questions I wanted to ask and got the answers.

And that is really what holds a lot of us back, not being able to make a decision because we lack a certainty level where we are comfortable and the reason we lack that level is because we don’t educate ourselves on the prospect in front of us.

Hopefully some of that at least has made sense and I will keep you posted on both the EPA DHA debacle and the crypto currency traders, so if the next post is just a string of sad face emojis I have either gone made through too much Fish Oil or lost all my money, till next time…….

This is What Your Overactive Brain Needs to Get a Good Night’s Sleep

https://getpocket.com/explore/item/this-is-what-your-overactive-brain-needs-to-get-a-good-night-s-sleep?utm_source=pocket-newtab

During all the activities we undertake to increase physical well being, financial gain or simply to educate ourselves further the one thing we need on our side is cognitive function, sleep is by a long way the most important aspect of this.

Now one thing that does annoy me and I assume annoys or at best confuses others is the sheer dichotomy of advice that is given, we have people shouting that the only way to get ahead is to stay up and work 20hrs a day and people shouting that you need 7 to 8hrs sleep a night, well the maths just doesn’t work, the good thing about this article is that it goes into ways you can improve the quality of your sleep, this really is the only way we can satisfy the best happy medium of the two messages, so enjoy and I hope that it helps at least a little bit.

You dont always have to increase your output if you can make it so much more effective, and improving your ability to solve problems and be creative will definitely improve your chances of success.

Till next time……

Picking up the cardio pace

Check out my activity on Strava: https://strava.app.link/vqFsfyjkeY

I do cardio first thing in the morning so it is time limited, as the 5k walks were getting easier I had to find a way to increase my output, so went faster! But initially for less time and distance, however this will pick up and I will pass my previous calorie expenditure in no time, proving that sometimes to move forward you have to take a little step back.

Build the Ultimate Chest with 2 exercises

Recently on Quora I had a question about which exercise was better for building a big chest, Bench Press or Dips, and I had to stop for a moment and think, you see the big thick chests of the late 70’s Bodybuilders were built with both, as this was the way of things, in fact it was common practice to warm up with Bodyweight exercises like dips and pull-ups before heading onto the weights, additionally Dumbells were seen as finishing exercises or “concentration” and were normally left to the end, the question was interesting though as I have always thought of the Barbell Bench Press as quite an inefficient exercise as it tends to recruit a lot of help from the Triceps and Shoulders to complete the movement, but it cannot be denied that it is the exercise of choice and if anybody is going to lift weights you can be fairly sure that it will figure in their routine.

To decide what is best, we first need to understand in where the muscle is anchored as this will give us some idea of what movement it is bio-mechanically suited to performing, the whole idea behind all these new and strange looking machines that came out of late are all trying to move the resistance through the best possible motion to load the target muscle directly, there is a trade off with this though, when we do this we isolate the muscle completely and build it in size and strength, but if we concentrate solely on that type of isolated movement we do not bring the other supporting muscles up with it, and you can at best start to look a little odd as you have large major muscle groups with nothing behind or at worse you could liken it to hanging a chandelier from a thick heavy chain from a plasterboard ceiling with no extra support, sooner or later it will pull loose from the ceiling and the roof will come in, this what gives powerlifters and strength competitors that solid thick look it is all the muscle groups growing together regardless of aesthetics to create the strongest individual possible.

So the pectoral muscle has two parts the Pectoralis major and minor, the muscle we are all referring to when we think of this is the major as this is the most visible, this is anchored under the anterior Deltoid and attached like an open fan to the sternum it’s major function is to draw the arm across the chest and is used to push things away from us, the minor is also anchored under the anterior Deltoid but this is attached to the Ribcage and is activated by drawing the arms back over the head this would tend to be activated along with the Latissimus Dorsi and Serratus muscles.

Pectoralis Major

  • Bench Press
  • Flies
  • Dips
  • Cable Cross Overs
  • Dumbell Press
  • Cross Bench Dips
  • Press-ups

These all have an Incline / Decline variant and as discussed previously Bench Press can be done with Dumbells as well as a Barbell and in fact when training on your own it is probably advisable to do it that way to avoid dropping the weight on yourself!

The best way to determine which exercise is best is to try them, and variations of them, but I would say that as an integral part of a chest routine they should both exist, in fact I would go out on a limb and say that a routine consisting of just these two exercises would be sufficient to build a good think chest, I will explain.

Bench Press

Laying flat with your feet flat on the floor grip the Barbell evenly at just beyond shoulder width and by that I mean that the inside of your thumb should be just outside the line of the shoulder this will help to reduce the activation of the Triceps, there are several schools of thought on the arched back situation you often see but I will offer my opinion, a small arch that you could just about slide a flat hand into is fine any more than that and it is too much, lower the weight slowly and under control, do not bounce the weight at the bottom as this could cause damage, push straight up and do not lock out, it is bad for your elbows and besides it just rests the weight on your Triceps as they fight to keep your arm straight against the weight.

Dips

Traditional Dips at a dip bar are very difficult to get wrong as the body is suspended and pretty much just follows it’s own pattern, the trick here is concentration, mind – muscle connection plays a big part in this movement as you are concentrating on moving up by squeezing the pectorals together rather than simply straightening your arms, you will know when you have got it right because your chest will pump up instead of you triceps just feeling like balloons!

Flies

Done with Dumbell in a flat position keep your arms just shy of straight and put a small arc into the movement so instead of simply going straight up and down move your arms from the open position as if you were going to cross them over your chest but obviously stop as they meet at the top of the movement the best way to imagine this is to think about pulling from under your shoulder and toward your sternum as that is the path the muscle will want to naturally take.

Cable Crossovers

These are done on a cable crossover machine (surprise) and are easy to get wrong, it seems that some people are trying to replicate a pressing movement by literally closing and opening the arm at the elbow, this really makes it a Tricep exercise and at best the Pecs just had a stabilising support, You need to imagine the same movement and intent as the Fly but stood up, this exercise also targets the Pectoralis Minor due to you bringing the arms down and across from overhead, once performed right you will know because the resultant pump from both the Major and Minor muscle groups is huge and you will notice it.

Press ups

Photo by Sabel Blanco from Pexels

I would (and do) use this exercise as a warm up, it is a brilliant one to warm up the shoulder joints and the elbows as well as the chest and when performed correct you even get a lot of AB activation as well as some Hip Flexor assistance, the right way to do this is with a flat straight line from your ankles to your shoulders and hands in the same shoulder width position as with Bench Pressing, slowly lower yourself to the ground so that the whole body touches at once not the face or tummy first, and then in one movement the whole body lifts back to the starting position, this is a little rough on the wrists though so make sure to roll them out after each set.

Conclusion

As you can see the two exercises that stand out as having the most activation on the Pectoralis Major are the Bench Press and the Dip as they naturally sit across the muscle girdle and move in the same direction as the muscle can pull, Cable Crossovers are a very close third as they also target the Minor and this will lift your chest up and make it appear bigger over time, I do not subscribe to the Incline / Decline theory because it is so easy to over do, benches just aren’t adjustable enough unless you are lucky, and tend to be too high on incline, moving the stress to the Shoulders and too low on Decline because you have to put one end on a step to achieve it and you end up pushing with you triceps, if it is possible to do so and you are determined to do it, then an incline or decline of no more than 2 inches would suffice more if you have shorter arms to allow for the lever effect, so in the end after being forced to think it through I realised that done correctly Bench Press is a very good exercise and has a good amount of activation across the chest, the trick is to get the hand spacing right and think about the movement rather than the ego boosting weight, because if you go heavy to soon you just recruit every other muscle and leave the Pecs just supporting.

Holiday Challenge

In September we are going to Dubai for what amounts to a long weekend, now, I have lost a considerable amount of bodyfat since starting and along the way my research has taught me a lot about how the body works and how if we work in tune with it and support it during the changes we want to make we can achieve some truly amazing things, there are some challenges coming up in my life over the next six to twelve months that will restrict any travel we may have done so I would like to go out with a bang so as to speak on this trip at the end of the year, the aim is to get as close to having visible Abs and good muscle tone and definition as possible before we depart.

As a way to share what is possible and also to keep me on the straight and narrow ( I have found that an audience no matter how small tends to do this ) I will be documenting my progress weekly until we go, starting today ( I have always traditionally weighed myself on a Sunday for some reason ) and for the following 12 weeks.

Week weight
1 17st 13.2lbs

To achieve this I will be following my own routine that has been working for the past year with just a couple of minor tweaks as I have found that despite the internet message of “just go for it” practicalities have to be considered as well, and nearly falling asleep at work is not a good look, believe me!

So here is the program that I will be starting with initially.

  1. Weight Training – every other day, this has always worked for me and I see no reason to change it, it is easily sustainable as I have no issue with training first thing in the morning or last thing at night, I know some people are precious about when they train but in today’s world unless you are a paid fitness star, a professional athlete or just happen to be a millionaire you have to fit training in around work, no point being muscular and sleeping on a park bench.
  2. Yoga – on the opposite days to the Weight Training, this is to continue the work I did to get flexible and to improve my static strength, I find Yoga very productive and have continued to practice it sometimes just because of the mindset and distraction it provides from the chaos of the rat race.
  3. Diet – This will not change from the low Carb high Protein and fibre diet I converted to all those months ago, save for adding in casein protein at night time to assist my protein synthesis as I am now marching on in years.
  4. Coconut Oil – this seems to have worked wonders, I have been using it now first thing in the morning as my first intake of nutrition, remember that anecdotal research tended to suggest that this sets your body up to burn Fat for energy and provides focus, and I have been having the black coffee and Coconut Oil before going to the gym, I have noticed huge differences in focus, strength and endurance from following this.
  5. 5k a Day – this was the routine I started a few weeks ago and it has appeared to bear fruit, while away two weeks ago I put on 2lbs and this weigh in I have lost that and a further 4.8lbs this is good going in my book and probably right at the upper end of how much I want to lose a week, I certainly wouldn’t suggest that anybody try and lose more a week unless the medical benefits outweighed the possible drawbacks, I may however increase this to 7k as you need to adapt your exercise as the body becomes more capable.

And that really is it, any changes to the routine and I will outline why this has been done and what they are, and hopefully it will be “Abs for Dubai”

Protein – Building block of muscle

Further to my research on nutrition I have completed a page on Protein, it’s synthesis and how much we should be taking in, I have included a Bioavailability chart to help you choose your protein sources with a more informed mindset.

If there are any questions that anybody wants answered please leave a comment and I will endeavour to answer as soon as possible, I really want this site and blog to help as many people as possible cut through the marketing bull***t and build the lives they want quicker and easier,

Please Click Here for article

So enjoy and please forgive the post to introduce a page!

main Photo by Krisztina Papp from Pexels

5 Pillars of Nutrition

I despair about the training supplement industry, it isn’t necessarily that I think it is overtly evil or malicious, but I do feel that it is shallow and does take advantage of usually younger people trying to live up to their sporting idols and the ever increasing pressures of augmented social media profiles, it is as an industry worth billions on both sides of the Atlantic and it show no sign of stopping.

So I set out below my top five foodstuffs to help achieve fitness goals without spending fortunes on supplements, remember to use supplements for convenience not as a replacement for real food.

1 Water

A bit of an obvious one this one but, it is so often overlooked, people tend to drink a lot more water in the gym or during a hot summers day but not so much at other times, the fact is that the body is very good at drawing water out of the food we eat to keep us hydrated but it is still recommended to drink around 2 litres a day, the human body is approx 60% water so it makes sense to top it up, adequate hydration supports mental cognition, metabolism, and if you click the title link you will see how it has been linked to actually increasing calorie expenditure, drinking good clean water is absolutely essential not only for any fitness regimen but for life itself.

2 Protein

And I don’t mean the latest Protein Powder from the local supplement shop, although protein powders can be a good source of protein if you are running late or if you are struggling to take in six meals a day they should not be relied on, too often I see people with shakers in the morning and at lunch time, clearly substituting real food with a protein shake, these are normally laden with sugar or worse Aspartame to sweeten them and depending on the manufacturer (not always the price) can use low quality dairy protein that is no better than drinking a large quantity of milk, but of course the milk would be a lot cheaper, recommendations for strength athletes is around 1.4 to 1.8 grams per Kg of bodyweight and 1.2 to 1.4 grams per Kg of bodyweight for endurance athletes.

3 Carbohydrate

The recommended intake for Carbohydrate is roughly 45 to 65 percent of you daily calorie intake, that seems like a very ambiguous statement if you ask me and I also know that Carbohydrate is probably one of the most misunderstood forms of nutrition second only to the last pillar FAT, so there are low Carb diets and no Carb diets, low Carb would drop you down to the 25 to 45 percent range and then as you move lower you would start to work your way toward Keto type diets, and you would start to trigger Ketosis at a Carb intake of around 20 grams a day, the trick with Carbs is to select them based on what you are doing, there is no point taking in a large amount of complex Carbohydrate just before going for a run or too the gym, similarly loading up on simple Carbs just before sitting down for 8 hrs at work is also counter intuitive, one thing that is certain is that we need to take great care over the quantity of Carbohydrate as it is easy to over consume without realising it, especially as sugar is often added to fast foods or pre-packaged foods to make them more appealing.

4 Fibre

Fibre is essentially broken down into two types Soluble and Insoluble otherwise known as roughage, soluble fibre can be digested by the body and assists with lowering cholesterol and constipation, examples of soluble fibre are beans, bananas, and oats, whereas roughage cannot be digested and assists with bowel health and has been linked to reducing the risk of bowel cancer, this type of fibre can be found in wholegrains, cereals and of course bran, our recommended fibre intake increases with age from around 15 grams a day for 2 to 5 year olds up to adulthood at around 30 grams a day, also foods higher in fibre tend to help keep hunger at bay for longer meaning that you may end up snacking less and ultimately reducing calorie intake over the course of a day.

5 Fat

As stated above I believe fat is one of the most misunderstood of all the components of nutrition, until recent years it has also been the first thing that was cut out whenever anybody went on a “Diet” but as time has gone on we have started to learn more about fat and how it works in the body, consumption of the right fat is not only desirable but essential, the first type is Saturated fat, this is really pretty much all bad, it leads to an increase in LDL cholesterol which is linked to heart disease and strokes and most health organisations agree that if it cannot be avoided it should be limited to at most 30 grams per day for men and 25 grams for women, children’s levels should be lower, Unsaturated and Monounstaturated fats are responsible for an increase of HDL Cholesterol and lowering of the amount of LDL in our bloodstreams and lowering the risk of heart disease, these are much more preferable, but not simply a free for all and is recommended that in a typical diet they should be restricted to between 40 to 77 grams based on a percentage of calorific intake at around 20 percent, Omega-3 and 6 cannot be produced by the body and have been linked to a wide range of benefits to the body, everything from eye health, cancer risk reduction to helping prevent vascular diseases, and it is recommended that we take these fats in in the form of fish such as Mackerel, Salmon or Trout, or to use a supplement like cod liver oil, the last on the list is Trans-fats these are found in convenience foods, margarine and it is added to food to increase it’s shelf life, this Should be avoided at all costs it literally increases LDL and reduces HDL and as such no research I did managed to find an organisation that would put a “safe” or “recommended” level of intake on this, it is not avoidable completely in everyday life but make sure you read through the macros and avoid it where possible as well as partially hydrogenated fats, it is also worth considering that fat provides 9 calories per gram as opposed to Carbs or Protein at 4 calories per gram.

When used with thought and planned out correctly the above is all you need to build muscle, or reduce fat or both, bodybuilders are often revered for their ability to increase muscle mass while still reducing bodyfat levels and regardless of any chemical assistance this is largely due to the fact that the top bodybuilders study nutrition requirement and balance their diet accordingly, it is simple mathematics and with a little bit of time spent adding stuff up and thinking through what we take in we can all achieve great changes.

Main Photo by Clem Onojeghuo from Pexels

Bodybuilder Photo by Sabel Blanco from Pexels

Ultimate Pre-workout Drink

The supplement industry is full of pre-workouts, mostly containing caffeine to wake you up, beetroot to attempt a little vascular dilation to give you a better pump and usually a shed load of ephedra as they can’t use ephedrine any more the result is a buzz that makes you think you are full of energy but actually you are just over stimulated and one of the huge downsides to that is what goes up must come down and you will crash once the effect has worn off, sure some of them put more thought into the products but the cost of these rises exponentially and even the most expensive still lack what I believe to be a very important element, energy, fuel to burn when working out.

What do you need for a good workout?

When you are working out you need to be focused, alert, unrelenting and awake, and crucially you don’t want your muscles searching for energy when they need it most, to my mind it is futile to go into a resistance workout in a dieted state, then only thing to do when Carb or calorie depleted is cardio, that is when you want the body to draw on it’s fat stores while grinding out those long walks or Stairclimbs, but resistance training no, you want the muscle to be full and strong so you can break it down and when it recovers it repays you by lifting your BMR and helping you burn more calories at rest.

Bullet proof coffee ?

Well, no, to my understanding Bulletproof Coffee is traditionally made with Butter, putting aside my reservations about drinking Coffee with Butter in, it doesn’t contain the instant bio-available energy that we need for the workout and that comes in the form of good old Coconut Oil.

Recipe

Really simple, if you usually have a teaspoon of coffee when you drink it then use two, if you use a tablespoon (like me) then use two tablespoons, then stir in a tablespoon of Coconut Oil, or maybe two, I tried this around 30 minutes before arriving at the gym, now the texture takes a little getting used to but it doesn’t taste really bad due to the slight Coconut undertone, and of course only use cold pressed coconut oil, do not add milk as diary products such as milk can have a calming relaxing effect and that is the last thing we are trying to achieve.

Effect

Coffee (or more accurately caffeine) works by triggering a few responses but mainly it blocks adenosine receptors, this is what makes you feel drowsy, caffeine binds to the receptor in place of adenosine and stops this process, it increases brain activity and causes the pituitary gland to release adrenaline, as a result the body goes into flight or fight mode and is primed for maximum effort, then as the MCT’s in the Coconut Oil are shuttled into the blood stream suspended in warm liquid the liver does it’s thing and pushes sugar and ketones into the bloodstream giving the muscles immediate and long lasting fuel. and all for a fraction of the price of any half decent pre-workout drink.

What about the calories ?

It is a valid question after all Coconut Oil is saturated fat, at 117 calories per tablespoon it is my opinion that even if you use two tablespoons the only way you won’t use those extra calories is if you go to the gym and just have a bit of a sit down, Coconut Oil or more accurately MCT itself is directly linked to an increase in HGH (Human Growth Hormone) but this requires greater quantities to be consumed, this is something that I want to look at more and I suspect that managing your calorific intake around the extra calories would be required.

I can say that my experience of this is, greater energy, better pump, more focus and strength without the crash afterwards.

Give it a go and let me know in the comments how it went.

Photo by Kaboompics .com from Pexels