Over 40 ? You need more Protein

I actually turned 40 sometime ago and have struggled to regain the growth of my youth with little to no success, you see the problem is that although we all age we don’t like to think that it has happened and therefore very few of us adjust our lifestyles and nutrition especially to accommodate the changes.

So when I set off back to the gym I was training and eating exactly as I did before, and the results were mediocre at best, the fat refused to budge and the muscle wouldn’t come back for love nor money, a lot of the reason for starting this blog was to share the learning process with like minded people as I try and work out some of the most difficult things to nail down if we are all to live free with happy lives.

Please take a look at my Protein page here where I have included the section on protein over 40 and how the requirement changes, it is truly my intention to educate and assist with my blog and site and welcome any questions at all, I will endeavour to answer them either through a post or as an update on the site.

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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.

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!

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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.

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