Currently working on
- Reducing body fat percentage
- Learning to hold a handstand
Before & After
Nutrition
- Most days, >90% of my calories come from whole-foods plant-based sources:
- Calories: currently going for between 1500-1800 a day to try and drop body fat. I seem to have an usually low metabolism, or have a body that’s unusually efficient at extracting calories from food, as I don’t need very many calories to maintain weight
- Protein: around 90-110g per day. Mostly from TVP, tofu and rice/pea protein power, and incidentally from lentils, beans/legumes, nuts/seeds
- Fats: around 50-65g per day. Generally from nuts, seeds, nut butters and oils. Pretty standard
- Carbs: around 160-200g per day. Can vary a lot, but staples are oats, bran, white/brown rice, wholemeal/wholegrain bread and in-season fruit
- Micronutrients: Loosely taking the Daily Dozen approach and including a mix of vegetables per day, with an emphasis on leafy greens and cruciferous vegetables
- Morning supplements (big fan of using pill organizers):
- Vitamin D3 (daily, 2000-3000 IUs)
- Zinc (daily, approx. 30mg elemental equivalent)
- Omega-3s (daily, 360mg EPA/240mg DHA)
- Creatine (daily, about 4g)
- B12 (twice a week, 1000ug)
- Night-time supplements:
- Magnesium (daily, approx. 320mg elemental equivalent)
Training
- Every week I usually do 2x upper body sessions, 2x lower body sessions and 1x light cardio session
- Upper body training is predominantly calisthenics strength training, with some weight training in the mix
- Lower body training is mostly mobility and flexibility, with some amount of Kneesovertoes style joint strengthening
- Cardio is usually 10 - 20 minutes of jogging or stationary bike work
