Hello Adventurers!
I hope you had a great week and have some fun stuff planned for the weekend.
My training for Kang Yatse 1 has begun and I wanted to share a few nuggets I'm using to train optimally.
Let's go!
Daily Protein Intake
Some experts say you should have 0.8 gm of protein per kilogram of body weight. Some say, 1 gm.
Since i'm just starting my training and have not reached rigorous activity, I am sticking to 0.8 gm which turns out to be 70 gms of protein intake daily.
Here's how I'm reaching my target.
2 eggs in morning (12 gms)
85 gm of chicken / shrimp / paneer lunch salad (26 gms)
1 egg in evening (6 gms)
Protein shake with 2 tbsp of peanut butter (22 gms)
1 cup of yoghurt at night (12 gms)
I know you did the math. Yes, it's 78 gms. Leaving room for a missed serving here and there.
Also, I'm not including protein from dinner since it's a lighter meal and mostly Indian. I need carbs, fiber and healthy fats also.
Fasted Workouts
Ever since I posted my training regiment in last week's newsletter, the most asked question has been how are you working out in the morning while fasting?
Until a few years ago, I used to not even attempt a workout until I ate a banana or few tbsps of peanut butter.
This changed when I tried intermittent fasting. Oh boy! The energy levels and the kick you feel in the morning till about noon is insane. I'm writing this at lightning speed because I haven't eaten in 14 hours.
The moment I have my first meal, it's downhill from there.
The scientific claim is that when you workout first thing in the morning after fasting at night, the body is depleted of glucose which is the primary source of energy and instead uses stored fat for fuel.
Is this proven? There's been mixed results. But it works for me! I see immediate changes in my fat loss and energy levels.
Besides, I don't have the time to wake up another half hour earlier to make a meal, digest and exercise.
Popeye Forearms
Forearms are the new biceps.
I want big forearms, now please!
Why am suddenly singing MC Hammer's 'I like big butts'?
Strong forearms help you lift more weight, increase wrist stability and prevent injury. Honestly, I just want to climb the heck out of that 500 m ice wall on KY1 summit push without burning out.
I've narrowed down to 4 exercises to blow them up.
Dead Hang - initially target 30 seconds, make my up. Two minutes will be freaking awesome.
Farmers Walk - I use jerry cans filled with water and do this in the open to get sun exposure also.
Forearm Curl
Plate Hold
I make my son Kabir do it too, just to have some competition.
Blood Tests Breakdown
You might be well aware of these facts. I wasn't so here they are.
The Complete Blood Count (CBC) basically checks ten different components of the blood - red / white blood cells, platelets, haemoglobin and haematocrit.
Any abnormalities in the normal levels of these components indicate -
nutritional deficiencies
anaemia
cancer
infection
clotting problems
immune system issues
The Basic Metabolic Panel (BMP) checks a different set of eight components in the blood. These are glucose, calcium, sodium, potassium, chloride, bicarbonate, creatinine, blood urea nitrogen.
The Comprehensive Metabolic Panel (CMP) checks everything in BMP as well as total protein, albumin, alkaline phosphatase and bilirubin.
A Lipid Test will check your cholesterol levels.
Before starting your training, popping supplements, it's good to know what's happening under the hood so you can adjust accordingly.
Thanks for reading till the end. I track 20 macros throughout the day that helps me stay focused. Reply with the word 'TRACKER' and I will share the link to the spreadsheet.
Jai Hind!
