This is how I shake hands.
Nutrition
- Eating approximately 300 grams of protein per day.
- Eating my first meal of the day around 1-2pm.
- Drinking as much water as I can handle in the morning.
- Consuming 120 grams of carbs, 60 grams of protein, 30 grams of BCAA’s, 5 grams of creatine, 6.4 grams of Beta Alanine peri-workout
- Eating for Muscle Gain
- Taking Magnesium, and Zinc before bed every night.
- Supplementing with liquid fish oil.
- Eating 1-2 apples with 2-4 tablespoons of natural peanut butter after every meal.
- Eating only 3 times a day, and not worrying about meal timing.
- Cooking all my meat on Sundays, then on Thursdays (these days switch around every once in a while) In the past month, I’ve cooked full turkeys, full roasts, pounds of steak, chicken, sausage etc.
- Eating 1-2 lbs of meat per day.
- Eating at least 5 eggs every day.
- Eating free range eggs and grass fed beef (from Svetec Farms).
- Taking 4000 IU’s of vitamin D per day.
- Taking 3 grams of Vitamin C per day.
- Cooking with coconut oil.
- Taking probiotics every morning.
- Eating a cheat meal whenever I feel like it (this works out to be once every 2-3 weeks; I love the taste of healthy food, so compliance isn’t an issue anymore).
- Eating tonnes of sweet potatoes on workout days (I can’t get enough of these).
It takes me 4 days to eat this.
Workouts
- Working out 3 times per week.
- Doing an upper lower split and loving it.
- Making each workout last approximately 60 minutes.
- Working up to my heaviest weight lifted in that set.
- For example, if my working set was 375lbs for 5 in the rack deadlift, I would lift 135lb x 5, rest, 225 lb x 5, rest, 275 lb x 5, rest, 315 lb x 5, rest, 375 lb x 5 (it should feel easy).
- Doing backoff sets at either 95% of 90% of the weight lifted.
- For example, after I lift 375 lb x 5, I rest, then lift 340 lb x 5.
- Never training to failure and always leaving 1-2 reps in the tank.
- Squeezing the bar like hell.
- Using Fat Gripz (these things are awesome).
- Increasing my weight (even if it’s 5 lbs) each workout. If this isn’t possible, then I’ll do one more rep than last workout. This ensures that I’m overloading my body to get strong (and thus, bigger), without training until failure.
- Playing around with 20 rep Bulgarian split squats (killer; Ben Bruno in the video below is my inspiration). Geoff Girvitz and I have accepted the challenge to do 20 reps on each leg with our own body weight (external load). My goal is to complete this challenge by this time next year.
- Adding in lots of mobility drills whenever I’m resting.
- Doing a little bit of isolation work (it’s an experiment).
- I only suggest isolation work when you can rack deadlift your bodyweight x 1.75lb for 5 reps, and when you can Bulgarian split squat 75% your body weight for 5 reps with beautiful form.
Other
- I’ve been learning aerodynamics:
I actually understand this! (In case you were wondering, it's how to calculate the drag on a moving object).
- Going to bed at around 11pm; Waking up at 7:30am.
- Foam rolling for 5-10 minutes every day as soon as I wake up.
- Wearing a sleep mask at night (the downtown Toronto lights are killer).
- Growing a goatee (I’m going to be Mr. White from Breaking Bad for Halloween).
"I AM the one who knocks!"
- Watching the Leafs:
- Getting way stronger, and gaining 0.25-1 lb of muscle per week (I’m up to 193 lbs depleted). I’ve started to outgrow the only pair of pants that fit me. I need new ones. Send me some. Point Zero Original Classic Size 33 Jeans seem to be my perfect fit right now.
After reading this list, do you think that I’m crazy? I don’t. I’m happy doing this. That’s the most important part. In a year, I’ll probably be doing only some of these things, and doing some completely other awesome things as well. If something’s not working, I’ll stop it, and start doing something else. By learning to stop doing something that doesn’t work for you, you are bettering yourself, and that’s what life is for: living.
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