For those who care about buffness

Posts tagged “protein shake

no more supplements… yet weight increase? you go figure!

been a while since the last post I apologise but I have been a busy bee .(I know I know, aren’t we all)

so hell, I started having stomach probs about 3 months ago maybe? issues with the latter part of my digestive tract (if you think this is TMI, well go read the daily telegraph then for all I care!) which I suspect affected nutrients absorbtion, resulting in a state of tiredness. to this day I am unsure what caused this, but suspect it’s a combination of stress due to having to live w a remarkably difficult housemate for a bit, and probably some food intolerance of sorts.
the interesting part is how I amended my diet in an attempt to sort things out.
first I stopped having chillies altogether as my voiding process had become like shitting fire! then I quit eggs for a couple of weeks, but that really didn’t help and made having breakfast a dull experience.
most crucially I think, the difficult housemate left, I started drinking a ton of water… and I quit protein shakes.

initially I was concerned about the immediate calorie deficit I would face from not taking my min 1 shake a day @ ~ 400 cals.
but lo and behold, as my stomach was on the mend, so was my buffness!

my stomach has been better for the past 3 weeks now, not a single shake ingested yet i have put on 2kg. not much I know but quite incredible for being me.
sure I eat a lot more regular food, but the type of meals has also changed.
I reduced the amount of carbs quite a fair bit. I still eat a lot of bread and the occasional rice or potato and sweet potato things, but my meals consist atm mostly of salads w meat, and a lot of saturated and unsaturated fats. I haven’t had pasta in quite some time. I haven’t been having dairy stuff too regularly either.
(of course I have a burger and fries once a week 😀 gotta take care of these macros)
the idea came while watching the documentary “Cereal Killers” which I highly recommend watching. but more about that movie in a future blog post.

here’s a sample of a lunch meal I would have:


yes this time there is feta in there, but also ground flaxseeds, a nice amount of bacon and croutons fried in the bacon lard. olive oil and lemon juice too. all in all a very fat/protein dominated meal (oh w fibre too)

I find it remarkable that my health has got so much better since I stopped w the shakes and that am progressing with the fitness pretty well.

a pic I took last night:


and one from the other day:


I am slightly less ripped but that is prob due to water intake. yet again, maybe so is the weight increase who knows.
then again, and I almost forgot to mention it, I quit cycling altogether and ride my motorbike to work.
this means I don’t do very much cardio from a training perspective. HIIT is all I do, mostly on core days and/or using Tabata stuff.
not cycling involves -11 miles a day of intense sweating + cardio, which prob contributed to this weight increase.

like I always said, CARDIO IS BAD FOR YOU! 😀

(DISCLAIMER: I am thriving to put on lean mass, those who need to lose weight might want to do some cardio at some point and watch their food intake differently.)

this is all a big experiment and I can’t wait to see what results I get from the combined diet/workouts.

more reports soon!

muscle nutrition

what a lovely surprise this morning to wake up to a delivery from

as soon as i get back from my holidays in Japan the training / nutrition will start properly. the parcel consists of:

for a while i tried out the LOMAD diet, as mentioned in Tim Ferriss’ 4 hour body book:

this seemed to do the trick. particularly when starting the day with a “special shake”:
– 500ml semi skimmed milk (i use cravendale to avoid stomach upsets)
– 1 banana
– 3 teaspoons almond butter (more than that and you die i think)
– 40g hard gainer MP powder
– 3.5g creapure

stick all in blender and press play.
throughout the rest of the day i would add another 500ml of milk (minimum) in between meals.

i find persistence and consistency were the key elements in a steady weight increase. i.e. if you’re gonna do this, do it properly and do not miss a meal. especially not breakfast, which i would try to have at about 11am (the 9am shake would stop me from being hungry til about then). lunch at 2pm, a snack at 4.30pm and dinner at about 7pm (almost certainly followed by yet another snack before bedtime, or more milk).

i find the hard gainer protein powder to be an interesting mix of qualities:

Per 80g:
Energy: 304kcal
Energy: 1272kj
Protein: 23.5g
Carbohydrates: 49g
Fat: 1.2g

this mixed together w milk and almond butter becomes quite a good combo from the protein and energy perspective. (even tho i only use 40g in my shake, my current body weight is short of 60kg, i do not need THAT MUCH protein in a day)

my body seems to respond well to creatine, particularly in the sense of strength and stamina increases. though i seem to get a great pump from it too 😀

atm am working a little without it, but there is no point starting a loading phase when i am about to go to Japan for 10 days monday. i find it harder to work without my shakes and creatine.