WARNING: This is the longest post I’ve ever made… it’s like a book. Hopefully it makes sense.
Kyle Flowers 2019 Advanced Game Plan
The sheet below was created on Microsoft Excel. Google sheets would work the same. I have never had my plan in writing before. This is part of my 2019 resolution to create “structure.” I have always had these nutrition & activity plans in my head and can follow them without a sheet because it is my “lifestyle” meaning it is routine. HOWEVER, when introducing something NEW… like the first month on something like the “keto protocol” for example then yes, I had to map out the nutrients and log results in an APP like My Fitness Pal. After I learn how something new feels then I know what that type of breakfast, snack, lunch, and dinner looks like. I feel like MOST people who have full time jobs not related to health and fitness and without this type of experience will do much better which a chart or written plan of action. After trying a wide spectrum of “things” like:
Adkins, Paleo, Vegan, Vegan Alkaline, water fasting, dry fasting, juice fasting, intermittent fasting, bone broth fasting, elimination diets, keto, targeted keto, cyclical keto, high carb/ high protein, low carb high fat, whole 30, grapefruit detox, gut recharges, olive oil + lemon juice cleanse, herbal cleanses, non-herbal cleanses, carb front loading, carb back loading,… ( you get the point…) after a while you start to understand food and what works for you and when but you HAVE TO ACTUALLY TRY THEM 100% and pay attention to how you feel and write notes otherwise it’s BS for someone to say they did keto but they don’t even know what it feels like to be in “ketosis” or “I did paleo” but they were eating out at restaurants… Don’t be a fraud- is my point. Give things time to work, see how you feel, learn, make changes, and then take the next step. Health is a lifestyle not a 30-day quick fix.
Not many people got healthy in a matter of weeks just like not many people got chronically sick in a matter of weeks. I mean… take a look around.
“GREAT ACCOMPLISHMENTS TAKE GREAT TIME.” – A wiseman.
I am not tech savvy… hopefully when you click this below you can see the spreadsheet… if not, let me know I can email it over.
kyle flowers 2019 gameplan kyleflowers2019gameplan
Keys to know before you pass go: (or just pass go & collect your $200)
1.) This is “advanced” I would never recommend someone new to follow anything like this plan. LIFESTYLES are complex and nobody is the same. Taking a realistic approach will lead to success, not going 150% then burning out & giving up.
2.) If stuff like this overwhelms you, slow down, breath, keep reading, ask questions, do some research, or hire a coach. Talk to your physician, if they shrug their shoulders & look at you like a sloth then make a switch. Find a dietitian or nutritionist who does not preach the old food pyramid.
3.) This is “non-stressful” to me. I would never recommend someone follow a plan that stresses them out more than it brings sense of well-being and happiness. I’ve been making small health and nutrition changes throughout the course of nearly 15 years now. It’s very rare that I stick to a “strict plan” or rid myself of things I enjoy unless the “things” I enjoy are causing me to lose track of my overall life vision. With that being said, I enjoy feeling my best significantly more than a cinnamon roll 95% of the time. But there’s always that 5% of the time. (Yes, I’m estimating that out of every 100 meals consumed (3-4 meals per day over the course of a month -or- approximately 100 meals) there are probably 5 meals where I have something like pizza, bread, cinnamon rolls etc… maybe 10 during vacation time and possibly as little as zero on a very strict month like the 21 day Pre-Thanksgiving plan.
OVERSHARE: There are zero Thanksgiving or Christmas family gatherings where I do not consume food until I’m sick…that may seem ridiculous to some experts but it is so rare and I live it to the fullest, if I did this for every birthday party that would be every other week it seems like & would certainly take its toll on me. I shared that to note that I do not turn the holiday binge into a two-month extravaganza… I get back on my 80/20 or 90/10 routine as quickly as possible. There is always a “semi-plan” in place to fall back on.
4.) This is MY plan so follow at your own risk. I’m not a doctor and I’m not recommending anyone do any of these things. I weigh 185lbs, I’m a 32-yr. old male, and my activity level each day is written for a reason. The reason: I want to eat for health and longevity but still be able to do what I enjoy (fitness). Last year (2018) I was only working out 2-3 days per week, so this looks night and day different than before…. 2009-2017 evolution of meal planning would be HILARIOUS to look at a compare (you should always adjust accordingly). If I consume as many calories as I did in 2018 while increasing my workout load, I will just break down. With that in mind, if I increase high inflammatory foods in this process, I will just feel like crap again (not worth it to me). People act like getting older just sucks and you’re supposed to hurt… NO being inflamed sucks it doesn’t matter how old you are.
5.) I do not follow this 100% of the time (probably closer to 80%). This is a GENERAL GUIDELINE to keep myself on track. After de-loads, vacations, extended holidays etc. I know no matter how far off the horse I fall I can get right back on track by reverting to this “yearly guideline.” If 6 months into the year I change my routine I will adjust the guideline. (I feel this is where most people will benefit from having a coach or training partner) unless they have the knowledge to make these types of changes on the fly.
CREATING A SHEET “The Nitty Gritty”
This section is to talk you through the sheet as you look at it… if you aren’t looking at it then it might not make sense…? If you are one of those who read everything on your cell phone (good luck).
The YELLOW is highlighting the section that is being described… if you get lost do not worry, +I live day to day lost in thought… just keep swimming you’ll find your stroke.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
Far Left: “The Day of the Week – (aka: what day it be…)”
The day of the week is the day of the week. It is what it is. I try to be as detailed as possible just in case.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
To the right of that: “Eating Window (Start- Finish)”
The eating window is the time frame in which you consume any food or drinks other than BLACK coffee, green tea, water, or some herbal teas. The first time listed is when I eat my first calorie. The final time listed is when I hit my time cap on calories consumed. After this window I will allow myself chamomile tea or other non-caffeinated herbal teas to unwind before bedtime.
Some people call this “time restricted eating” or “intermittent fasting.” I’m eating in a 7-8-hour window 4-5 days per week, fasting a minimum of 24 hours once per week, and 1 day of eating from sunrise to pass out. I change the eating window daily based on a few things:
1.) Activity level that day and the following 24 hours to follow.
2.) My body composition goals
a. If I’m training for a 5k then I’ll try to cut down to 180, it sucks running distance at 190-195!
b. If it’s beach season I want to look shredded- yeah, I’ll admit it… whatever (I’ll cut carbs for a month- not starve myself or do any kind of bodybuilding cut- just basically changing macros (fats, carbs, proteins) around slightly and the nutrient timing, plus add in the supplements I know work for me to burn fat (no, not fat burners)- it’s not rocket science and it’s not dangerous I promise. I mean always ask your doctor 😉
c. If I get suckered into signing up for a CrossFit style competition then I’ll increase the number of strength pieces in my training, interval work (intensity), and increase carb intake pre/post workout to get around 190-195. I don’t like how I feel at my ideal physical performance weight & I know it is not the healthiest regarding longevity, so I cut back to maybe 1 or 2 of the local comps per year (mainly to support local gyms and have some fun).
Written as… Week 1: Week 2: Week 3:
Every Wednesday night dinner until 24,36, or 48 hours after I will be doing a water only fast. Every 3 weeks I will start back at week 1 in a yearlong 3-week rotation with the 1st week being a 24 hour fast, 2nd week being a 36 hour fast, and 3rd week being a 44 to 48 hour fast. The eating window, physical activity, and calories for each week fluctuate based around the length of each fast.
I enjoy water fasts over 72 hours, but I was advised to stay under 48 hours based on my bodyfat and goals. -I will still do one 5 day minimum fast per year for personal enjoyment but it won’t be a monthly deal of experimenting like last year for me. I believe the daily intermittent fasting with weekly 24-48-hour fasts will accomplish the desired autophagy results.
“Autophagy”: As Yoshinori Ohsumi and others have described, autophagy is the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes). In bro-science terms I’ve read doctor’s and scientists belief that trained fasting is like “cancer insurance” and it is FREE. If all else fails, the mental aspects of fasting as worth the adventure to me.
“Feast -or- Feast at Will”: This just means I eat as much as my heart, mind, stomach desires. There are no rules on the feast, if I want pizza and ice cream I will eat both and then drink a margarita if I want… although it is a feast at will 95% of the time the foods will still be clean and all real foods cooked and prepared myself… but the crazy cheat meals do happen and I don’t stress over them one bit.. like maybe 1%. If a food causes guilt or stress, then it’s not worth eating in my opinion. If I truly believe it’s a beneficial cheat meal and enjoyable with friends & family then I’ll be thankful for it and enjoy every bite (the mind is a powerful thing: be thankful & happy for what you eat).
***I will explain why I chose each specific eating window and why they change daily when we go over each day of the week.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
The 3rd Dingy “Physical Activity”
Daily physical activity is the key factor into the nutrient timing and macros for the day. If one of the activities changes then I’ll make simple tweaks on the fly.
Example: Mondays I plan to do workout in the AM, so my nutrition plan is set around this taking place. If the high intensity training does not take place, then I’m not going to slam a high protein (30-35g) + higher glycemic carb* shakes in the morning… I would revert to a higher fat- vegetable carbs only type of early day. In my previous life, an AM session with 1 or 2 more PM sessions would shake up this entire plan. You must consider your activities when putting together your plan (or a plan for someone else).
SIDE NOTE: this is a huge issue I have with devices and APPs that track “activity level.” Some people may consider 1 hour of steady state or even “orange theory” style exercise to be high intensity -or- a high activity day when in the real world some athletes are getting 10x that amount of power output in 10-15 minutes of strenuous exercise then repeating this multiple time per day. I feel like many trainers, apps, and people in general are making huge mistakes on nutrient timing and total macros based on misperception of activity levels (this is just what I’ve noticed).
KEY WORDS IN PHYSICAL ACTIVITY
“Rest”: I’m considering yardwork, walking (even if it’s the mall), going to the park, swimming (for fun-not laps), stretching, social gatherings etc.
“CrossFit”: High intensity training/ strength, gymnastics, cardio etc.
“High Intensity”: I’m pushing myself as hard as I can…
“Cardio Intervals”: Basic cardio movements done generally ranging from :30 – 5:00 of work with built in rest… I like these sessions to be less than 30 minutes. (Usually 10-20 minutes)
“Stretch”: Not yoga… this is basic 1:00-5:00 holds just focusing on breathing and relaxing. Nothing forceful. “ROMWOD” style.
“Meditation”: This word creeps people out. But I’m not sure why some people are scared to relax, slow down, breath, and feel better? I like guided sessions on APPS like Headspace, YouTube, or more recently getting into the WIMHOF Method.
“Endurance”: Lower intensity, longer duration… but not typically what people imagine (10-mile run) … walking with weight, dragging sleds for distance, farmers carry, biking, bodyweight movements, etc.… these sessions will generally last 1-3 hours. I do not consider this “working out” like the high intensity training. This is mentally challenging and therapeutic to me. I believe the meditative style breathing mixed in with endurance work is top notch or “next level” stuff.
AND ANOTHER ONE… “F3 (FOOD by FEEL with a FOCUS”
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
F3 is how I think when it comes to food. I want to eat food to feel a certain way so that requires a certain focus to get the task done.
Food: Will be in green to remind myself to always eat greens. But really the types of food, style of “diet” for each meal or day, and other details.
Feel: Feel is what it is… how I want to feel that day plays a huge role in how I decided to eat. If I need cognitive awareness then I eat high fat, moderate protein, and almost zero carbs. If I need laser sharp focus, then I’ll stack black coffee or yerba mate with the high fat meal (or make a bulletproof style caffeine drink) to enhance the effects even greater. If I’m going to do some intense studying, meetings, or need to GET IT DONE then I’ll stack nootropics on top of the caffeine and high fat meal for example. I know throwing in a bagel or loading my coffee up with sweeteners at breakfast would destroy my entire plan within minutes. My goal is to get others aware of how foods and lifestyle choices truly effect how they feel. Even if a lot of it is mental (which it is) there’s just as much that is not mental (it is physical) and affects us emotionally as well. Don’t want to get too deep let’s move on.
Focus: Focus is the “structure” or plan in place to eat a certain way to create the desired feeling or outcome.
Example: The IDEA of a meal plan is great… to turn the IDEA into real life you have to go to the grocery store, create the proper balance of meals, have healthy snacks ready to go, and have a BACKUP PLAN in case something goes a different direction… because there is almost NEVER a perfect planned week in my life & I’m assuming for larger families that perfect plan goes a different direction the first few hours of the day for most people… have an outline, create a plan, and know what to do when the plan changes directions. This is done through training… the more you train the better you’ll be able to adapt and overcome each obstacle in life.
KEY WORDS IN F3
“Nutrient Timing”: The time of the day I decide to eat simple or complex carbs, fats, or different types of protein sources
“Macros”: Total # of fats, carbs, and protein = calories consumed in the day. I do not follow precise macros unless I’m following someone’s protocol like if I must hit 70% fat, 5% carbs, and 25% protein for the “keto protocol” then yeah, I’ll have to count macros for a few weeks to understand exactly what those numbers look like. But I feel better mentally training myself to know what kind of nutrients I need and when I need them. I also enjoy learning how to deal with certain symptoms or what I like to call MY BODY TALKING TO ME and telling me exactly what it needs… if you feel like your body doesn’t talk to you then just do some extended fasts, mess around with minerals and eating one food at a time to break fasts, and you’ll figure out rather quickly how much your body talks to you. I’m not crazy YOU are crazy.
“Micros”: I’m referring to ALL nutrients inside and out. Vitamins, minerals, enzymes, bacteria, fiber, fatty acids, amino acids, and whatever else is out there… you could have ALL your macros dialed in but with just a few micro deficiencies it may feel impossible to lose fat or gain muscle. I understand the value of macros for most people… but it will never stop being ridiculous to me how overvalued total fats, carbs, and protein are compared to the QUALITY of each fat, carb, and protein plus what each food offers in terms of the micros. It is mind blowing how far lost we are in this aspect. This should be a focus from Elementary, to Jr. High, to High School and beyond we should be taught basic nutrition, farming or gardening, and health. But whatever.
“Higher Glycemic Carb”: I’m referring to any carbohydrates other than vegetables essentially… even if they aren’t technically classified as “high glycemic” I don’t really care… I’m referring to all fruits, pastas, rice, starches, yada yada even if they aren’t all high GI… maybe I should change the wording to NON-VEGGIE CARBS… but it’s my chart so the “experts” can get over it.
“Alkaline Vegan”: This is a very strict list. You can look up Dr. Sebi’s list. I like to play around with alkaline vegan recipes and see how I feel… to many people this list seems nuts… when I eat from this list, I feel great… that’s all.
“Smoothies”: This is not a smoothie king banana & protein shake. I stuff as many nutrients in a blender as humanly possible and aim to get a full day’s worth of nutrients in one super smoothie. Note: not a full day’s worth of macros… a full day of nutrients.
“Salads”: Same concept as smoothie. It is not iceburg lettuce with some tomatoes and cucumber smothered in ranch dressing… this is a dark leafy green chard, kale, dandelion base with significant amounts of healthy fats from extra virgin olive oil (EVOO), hemp seeds, lemon or lime, a high quality balsamic vinegar, fruits, nuts, seeds, and literally every left over fruit or vegetable left in the fridge from the previous week. Anything goes.
“Communicate”: This is important. If people in the house or at work do not understand that I’m fasting -or- feasting or whatever it may be it can lead to some awkward moments. Like hey let’s meet for coffee instead of food because I don’t want to feel like a weirdo, and I don’t want you to feel awkward either. Things like this shouldn’t feel weird but sometimes it happens and that is usually because lack of communication (from what I’ve noticed).
“Post workout shake”: The shake consumed within 1.5 hours post workout.
“High Protein”: I consider over 35 grams in one sitting the high end of protein for myself. This is based off NITROGEN BALANCE. 43 grams of protein is the suggested limit a 200 lb. male should consume in one meal based on protein synthesis and the bodies’ ability to convert ammonia to urea.
I weigh 185 so my goal is 100-120 grams of protein per day. Many gym rats and athletes would think this is ridiculous. Others on steroids or young athletes with surging levels of hormones have a false perspective of how real nutrition works, because their bodies are in a different stage of life than the majority.
Example: A 19-year-old male weighing 200 lbs. at 10% bodyfat should not eat the same amount of protein as a 200 lb. male at 10% bodyfat who is 35 years old who should certainly not eat the exact same as a 200lb male with 25% bodyfat who is 30 years old. This is speaking in generalizations: perhaps the 35-year-old is taking testosterone replacement therapy and has the same hormone levels as the 19-year-old… (testosterone is a steroid- whether the low T clinic wants to say that out loud or not.
Everyone has their own personal goals. Two of mine are to live long and feel great the entire time I live. Eating my bodyweight to 2x my bodyweight in protein is not going to help me achieve those goals.
“Water Fast” If I am dizzy, weak, or light headed I’ll add minerals to my water. This has always worked for me. (Usually ¼- ½ tsp of high-quality mineral salt)
If I have knots in my stomach, I will drink organic black coffee or green tea with additional mineral salt.
Nothing else is allowed.
Day by Day Breakdown
Sunday – Saturday
Here is a breakdown of each day of the week. The who, what, when, where, and why.
Noon- 8:00PM (8-hour window): I’m currently 32 years old and find an 8-hour eating window to be ideal for my hormones and activity level. I plan to drop to a 6-hour eating window around 40-45 years old and I see value in smaller windows for longevity.
I do not typically work out on Sundays. I stay active with life. If I do too much sitting on a Sunday, then I feel it is harder to get going on Mondays, so I like to move and “be out and about.” I believe too many think of rest as sitting on a couch.
Food: Micronutrients (alkaline/vegan) dense day. On Sundays I typically like to break my fast around noon with a massive smoothie or salad that has as many nutrients as possible. I do not care if the meal has 500 or 2,000 calories, the carbs/fats/proteins mean nothing to me. I want vitamins, minerals, enzymes, bacteria, and fiber.
I’ve made the mistakes before… eating a breakfast loaded with carbs before church then I feel brain fog, no awareness, and want to go to sleep during the service… or eat & feel like crap so I skip planned morning activities to be lazy. If I skip the morning breakfast (fast) and either drink black coffee (plain) or tea then I feel great until 11 or noon. It’s important that the first meal I eat is nutrient dense and typically grain free or else I’ll be glued on the couch or just feeling like I’m not excited to be doing XY or Z (whatever is planned for the day). It is amazing how food can alter my mindset. Maybe it is all “mental” or maybe people just don’t understand why they feel a certain way. Whether it is mental or not: I know how food and drink choices make me food.
Sunday’s calories are generally very low compared to my other days. Reason 1: I eat a surplus on Saturdays. Reason 2: I do not generally do high intensity workouts on Sunday (if I do then I eat a little more). Reason 3: I spend a lot of money on nutrient dense food for Sunday & they make me feel great even with low total calories… this leads me into feeling great on Monday rather than how I used to live my life going into Monday feeling horrible & “grinding” until Tuesday.
AM: CrossFit -or- “high intensity training”
The primary fuel source for anaerobic exercise is glycogen, which is manufactured from glucose. When exercising in your anaerobic zone, your body is unable to break down fatty acids fast enough to fuel your workout. Instead, it uses muscle glycogen and ATP stores as the primary fuel source.
The above is why I supplement 5g creatine monohydrate before my high intensity training sessions. Many dietitians, athletes, coaches (many folks) have a strange idea of creatine: I have a few thoughts….
1.) Creatine works. For athletes and for non-athletes (just for health).
2.) Creatine is cheap.
3.) Creatine is backed by science (for those who need it).
Pre/Post workout nutrition: Pre-workout I just take a shot or four of espresso with 5g creatine monohydrate. If I want to cut some bodyfat then I’ll spend the extra on L-Carnitine, Green tea extract, and Beta-Alanine to stack together with the creatine… but I’m on a budget right meow.
Fasted workouts* let me clear the air here… many very high-level coaches & athletes believe not eating pre-workout is a fasted workout. Okay, if I eat dinner at 8PM & workout the next morning that is not a fasted workout. My body (if properly fueled the day prior) has the vitamins, minerals, glycogen, water, etc. (everything is needs) to do one session of training at 100% effort…. THIS IS NOT FASTED EXERCISE.
1 Daily training session:
If this is the only high intensity session of the day, then I will not have carbs pre or post workout! I would rather replenish glycogen over an extended period without spiking blood glucose! I feel this is best for inflammation, mental clarity, and health/longevity.
If I were still completing 2+ high intensity sessions 5-6 days per week then this scenario would be different- there is where eating for performance and eating for health go their separate ways.
EATING FOR HEALTH IS NOT THE SAME AS EATING FOR PERFORMANCE. They can share similarities, but they are not the same. Many athletes fail to see this big picture when preaching to their non pro athlete friends with completely different lifestyles.
PM: Cardio Intervals + Stretch / Meditation/ or WIMHOF
I like this in the late afternoon to unwind from the day & to better assimilate my dinner. If I skip all activity then I will do some pull-ups, push-ups, or air squats before dinner (not a lot) just get some blood flowing to improve glycemic variability.
Post workout shake: high-protein+ moderate carb+ zero-fat). I am seeking a positive hormonal response from the aminos and carbs post workout to replenish for another PM workout. If there is nothing planned for the PM, then I will skip out on the carbs immediately post workout and save them for more complex varieties at lunch.
After the post workout shake, I will eat a balanced high fat, moderate protein, and low carb (HFLC) meals for the remainder of the day. I do this 100% by feel. I have weighed and measured foods, counted macros, taken blood glucose tests, ketone tests, and I know what my body needs.
I believe all these tools are useful in training for optimal health: blood monitors, food apps, devices like the WHOOP, heart rate monitors, sleep monitors, etc. When these devices are used properly for training & your results are well documented you can learn what you need to learn BY PUTTING IN THE TIME AND EFFORT (WORKING) and then move on without them! The stress is then reduced, you have learned how you feel and respond to certain foods and different styles of training, and you are ready for the next step at this point!
My mindset or FOCUS needs to be: Energized for morning workout and then focused on work for remainder of the “busy day.” Mondays are busy for me. We have our coaches meeting, we talk about the week, and new “things” always pop up. If I have a big nasty cheat meal on a Monday morning (which is 0% of the time) then I will feel like a slug with brain fog and nothing will get done… then I’ll have an awful Tuesday & the domino effect is full throttle. Mondays must be in the zone!
3,000 – 3,500
I usually have 2 vegetable-based meals ranging from 750-1,000 calories then 2 fatty snacks (like 2 shots of olive oil, a fat bomb, or a bunch of nuts) in addition to the post workout shake.
AM: CrossFit “high intensity”
PM: Endurance (Physical & Mental)
High-fat-low-carb (HFLC)* with a boat load of vegetables until post PM workout
Post workout dinner: “carb backload”
I enjoy having energy from 5:00AM until 6:00PM. A high carb meal anytime between morning and the PM workout will throw me off my “high horse.” – This is undesired effect.
I structured high intensity AM w/ low intensity PM workouts to allow myself the low carb day and still complete both tasks.
3,500 – 4,000
*The high fat will usually come from 2-4 tablespoons of high-quality extra virgin olive oil (EVOO), unrefined coconut oil, nuts (not cashew or peanut- real nuts), avocado, and hemp seeds.
*The low carb does not mean I’m tracking the carbs, or doing “keto” or really anything other than I’m not eating grains, beans, potatoes, etc. … if the morning workout was brutal then I may have a big fruit bowl in addition to this meal or maybe a smoothie (not a smoothie king- a big super smoothie loaded with “stuff”) and although this is not “low carb” once the fruit is added I’m not really concerned.
Wednesdays are unique because I fast from closing until either 24,36, or roughly 48 hours give or take a few hours on each one depending how I feel. I never torture myself so if I am a few hours off one week then whatever… sometimes I’ll go a few or more hours extra if I feel fine. It’s just a guideline.
Week 1: Noon- 6:00 or 7:00PM
Week 2: Noon-8:00PM
Week 3: 11:00AM -8:00 or 9:00PM
Week 1 is a shorter eating window because the fast only goes for 24 hours.
Week 3 builds up to 10 hours of eating if I feel like I need it… I like to overeat these days (still quality foods- not just a ton of junk- there might be a cheat meal in here but its not just a massive cheat day other than the number of macros consumed. But if all else fails like on vacation and holidays and I eat thousands of calories worth of monkey bread and however many drinks I know my gut will feel fine again after another week on cleanliness+ a solid fast).
AM: Stretch / Meditation/ or WIMHOF
PM: 4:30 CrossFit “High Intensity”
Keto-style noon until 3:00PM then “targeted” 50-75 grams carbs w/ creatine & minerals + caffeine for “pre-workout” surge. I’ve worked out plenty of times without caffeine… ideal or not there are some things in life I enjoy and one of them is a quad espresso followed by some intense exercise… so I’ll keep that until my body tells me to do otherwise.
POST WORKOUT: I will skip the post workout shake or food for a good 1.5- 2 hours in the late afternoons -or- evenings… then “FEAST” for dinner leading into each 24,36, or 48 hr. water only fasts.
I eat a massive surplus leading into fasting days: there are people who advise against this… they probably don’t do the high intensity fitness. I tried this in 2018 and while only working out 2-3x per week it was still very difficult to go hard. Heavy lifting and light cardio feel great if I have my minerals in check. Intervals or workouts relying on glycogen as the primary fuel source (FORGET. ABOUT. IT).
Week 1: 3,500-4,000
(pre- 24 hr.)
Week 2: 4,000-4,500
Week 3: (AMAP) = as much as possible
(pre-48 hr.) this is before a 48 hour fast… I would love to go longer but It’s against the rules. Either way, I make sure I’m stuffed going into the fast. I’ve tried getting into ketosis before longer fasts, huge carb meals before fasts, bone broth only, yada yada… I feel best when I just eat a lot of food before. But after you adapt to 72, 96, or 5 day fasts the 24-48-hour ones are a breeze so the only big contributing factor to how much I eat before the fasts is how much ACTIVITY I plan to do during the 24-48 hours.
Week 1: 1 Hr. Feast 7:00PM – 8:00PM
1 hour is a short eating window… but it is basically perfect after 24 hours. I have all my free time during the day to plan out my feast & the food is always 10,000x better than any time I’ve had that food in the passed so it creates “legit” relationships with healthy foods that I may have not really enjoyed before. This is huge for people who do not like a variety of vegetables, herbs, and spices.
The only problem is how many people who do not like a variety of foods are open and willing to do 24+ hours of fasting? I’m not sure- does that answer the question?
Week 2: 36 Hr. Fast (eat Fri 7AM)
36 Hour fasts might be my “sweet-spot” with exercise involved. 72+ hours messes with my training quite a bit, I could not find a rhythm practicing the longer stuff in 2018. 48 hours is doable with great planning and workout selection. 36 hours makes it so that Thursdays are not about food for me at all (opens lots of valuable time) keeps me focused, I never feel starving, I can workout with good intensity, and I get to eat Friday morning. This also makes Friday feel amazing when I eat a healthy meal to break the fast & coffee with fats hits twice as hard—I love every bit of that.
Week 3: 48 Hr. Fast (eat Fri 7PM)
I have nothing to say about this…
AM: Rest (I hang out with my daughter – we stay active & have fun).
PM: 4:30 Endurance (Physical & Mental)
We generally do high rep body weight movements mixed with cardio (military style training with a crossfit twist- these are my favorite workouts, I like to zone everything out and enter the “nothing box”).
Water only (celtic sea, pink himalayan, or Real Salt may be added for minerals) if I feel hungry or light headed/ dizzy then 1/4-1/2 tsp will be added to each water. On 24+ hour fasts I always use mineral salts before workouts. If I am not working out, I try to go DRY fast (no water) and avoid putting anything else in my body as well as skipping showers for the day & deodorant. Don’t freak out, unless my friends are horrible and just don’t tell me, I feel like I smell just fine… I used to be a germaphobe who would take 3-4 showers every day (not joking) & this feels much better than those days so I think I’m doing alright for many reasons.
Fasted military style endurance workouts will work on physical and mental capacity without wrecking my soul with high intensity training during a fasted state. I can get deep in the zone- I feel like I get extra endorphins released when I hit my “prime” heartrate (145-155) for an extended period in a fasted state. This is the only time I like to work out without caffeine. So many experts are pro-caffeine while fasting – I think its night and day different (based on how I feel) & prefer going the longer ones with water only.
Week 1: (FEAST) Eat until I feel great. I like this to be CLEAN food not a big cheat meal. I save the cheat meal feast for Saturdays. Fridays are always busy for me & I have to be ready for the AM training session so the massive cheat meal & waking up with bags under my eyes just doesn’t do it for me on Thursday nights.
Week 2: ZERO (Fasting)
Makes nighttime very simple. Catch up on some reading & plan Friday morning’s meal to “break-fast”
Week 3: ZERO (Fasting)
Week 1: Noon – 8:00PM
Week 2: (Break 36 Hr Fast) 7:00AM-3:00PM
Week 3: (Break 48 Hr Fast)(7:00PM FEAST)
Week 1: AM CrossFit “High Intensity”
Week 2: PM CrossFit “High Intensity”
I save this high intensity session for the PM because the 36 hr. fast lands me eating in the AM so I can fuel up all day and have a much better workout.
Week 3: Stretch / Meditation/ or WIMHOF
I skip the high intensity session this week because I’m 36+ hours fasted and it’s a perfect time to de-load and heal mentally and physically. I used to only make time for this on vacations… then I realized how amazing life felt when I did it regularly. Just make time to breath and think ALONE in a peaceful place.
Week 1: Post workout shake: high-protein- high-carb-zero-fat seeking a positive “hormonal response” then balanced high fat low carb (HFLC) micro focused meals remainder of the day.
Week 2: Eat balanced meals until workout then FEAST post workout.
Week 3: Water only until FEAST.
Week 1: 3,000-3,500
Week 2: 3,500-4,000
Week 3: (FEAST)
ALL-DAY-FEAST AT WILL
There will be plenty of cheat meals or whatever in here. People will make comments like “I thought you were healthy.” & act like you are an alien who never eats anything “bad” … or make you feel like a hypocrite for saying foods are poison and then there you are eating the “poison”… it’s okay… I just don’t hang out with these kind of people and they are probably glad they don’t have to hangout with me either so it’s a win for both parties.
Even #’d Weeks: Endurance + CrossFit
Odd #’d Weeks: Endurance + Rest
Eat and drink anything my heart desires. #nostress
There are a few personal rules though:
1.) I do not eat trans-fat. Ever- unless it is unknowing.
2.) Only 1 meal of the day will have wheat MAXIMUM. This included whole grain or whatever…. Any kind of wheat will have 1 meal cap. Back to back meals with wheat takes things to a whole different level. I’ve made the mistake 7,357 times and I’m certain it will happen again one day but man… it makes a huge difference. Don’t worry, if you are in denial about this I was once in those same shoes.
3.) Only 1 meal of the day can have a good amount of highly processed sugars (like 20+ grams) and I’ll make sure I get some blood pumping before this is consumed with some pushups, squats, or whatever it takes. I’m not just sitting on the couch for 6 hours then slamming ice cream…
These personal rules are more for personal sanity…. I’m willing to enjoy and live life to the fullest when it comes to food (I’m not orthorexic) or whatever but there is a line between over indulgence & ruining how I feel for a week. If I am stressed about eating something, then it’s not worth eating. If I am going to enjoy it then I make sure it is awesome and I love it.
EX: if someone offers me a store-bought cookie that’s a week old then its not worth it to me. If someone offers me a pazookie from BJs with ice cream on top then I’ll go into a food coma & suffer the morning allergies every now and then to remind me that YES that tasted amazing but NO it is not worth feeling like this day in and day out over -or- having to live off medications when I’m older.
Also, there are plenty of homemade recipes that I can make just as tasty as these “cheats” without 1/10th of the damage… I call these “damage control” treats & I enjoy them periodically throughout the week in such small “snack” amounts that they are not really a cheat meal.
What are calories?
After Action Report
I hope you enjoyed this game-plan. I think most people can take the first step of just creating a spreadsheet and MAKING IT AS SIMPLE AS POSSIBLE. Like buying a Christmas tree for the first time, then adding a few decorations every year until the tree is full… then taking things off the tree to replace them with things that excite you more until you have your perfect tree. That may sound cheesy (its all good) but in my opinion big lifestyle changes must start basic and evolve over time. After you take 1,000 baby steps you will look back to the starting point , relax, & say…
“WOW, I HAVE COME A LOOOOONG WAY.”