How to Stick to a Diet


1. Have a Specific Plan & Goal

If you say ‘I’m just going to eat healthy’, you’re less likely to succeed than if you have a specific diet or somekind of specific guidelines.

Nail down what you can’t eat e.g. sugar

Have a shopping list. You need to start your diet when you’re doing the food shopping. So don’t shop whilst you’re hungry!

sweet potatoes

Sweet Potatoes are one of the most nutritious sources of carbs

2. Take Ownership

More than likely, whilst your on your diet:

  • Work colleagues will bring in unhealthy food & pressurise you to eat it
  • People will question your motives for being on a diet
  • People will .be quite critical of you – you’ll make them feel insecure if you start to see success
  • Your family will still eat what they want

You can’t blame colleagues or family or people/bellends for any diet failure. Prepare some go-to responses if you have to.

Like “I’m on a diet because I have problems with my self esteem, it would mean a lot of you were supportive”

The opposite of taking ownership is helplessness, or ‘learned helplessness’ AKA playing the victim. Don’t blame other people for anything, unless someone is pointing a gun to your head – you made the decision, not anybody else.

Watch this video on Extreme Ownership, it’ll chance your life:

3. Surround yourself with people on the same mission

You don’t have to share lion memes, this is all about ‘feeling normal’ in what you are doing and being around a supportive community. If you are constantly in the company of people who like to eat junk food, they’ll probably make you feel bad about eating good food and being on diet.

This is why Crossfit has been such a success, people love being part of a tribe/community. I certainly wouldn’t be on an alkaline-keto diet if it wasn’t for my mates at the gym who do lots of unconventional things and don’t care what others think.

AlkalineFoods

nom noms alkaline goodness

3. The Happiness Quadrant

Finally, consider the “Happiness Quadrant”

All great philosphers, Stoic ones at least, will tell you that behaviour on the bottom-right – Hedonist activities, should only be engaged in only occasionally.

Hedonists seek pleasure without much regard for the future or for self development. Snorting coke, drinking, gambling, eating junk food, would fall under this quarter. Don’t seek pleasure if it causes future-detriment and has no meaning.

Focus on your journey, focus on why you are on your diet/path and stick to it.

Avoid the Instant Gratification Monkey. He is a right little bastard & he will knock you off track.

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Cherry Juice for Joint Pain & Recovery


cherry juice review

Selfie Wanker – with Cherry Juice Concentrate

If you live in the UK, there’s an excellent programme on Channel 4 (first 3 series are on the 4player app-thing) called ‘Superfoods the Real Story‘.

One episode looked at cherry juice and did a (non-scientific) experiment on American Football players and showed that those who drank cherry juice daily, showed a remarkable increased rate in recovery compared to those who did not.


Cherry Juice Research

Delving into Google.Scholar I found quite a few studies which outlined cherry juice’s remarkable anti-inflammatory properties

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874510/

Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial

Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.

 

 

https://www.ncbi.nlm.nih.gov/pubmed/19883392

Influence of tart cherry juice on indices of recovery following marathon running.

The cherry juice appears to provide a viable means to aid recovery following strenuous exercise by increasing total antioxidative capacity, reducing inflammation, lipid peroxidation and so aiding in the recovery of muscle function.

 

 

There’s also this press release from Eureka Alert, an authoritative science website:

https://www.eurekalert.org/pub_releases/2012-05/wsw-rst052912.php

Researchers say tart cherries have ‘the highest anti-inflammatory content of any food’

 


 

Cherry juice is also great for inducing sleep and reducing pain. With inflammation linked to everything from depression to cancer, it certainly shouldn’t do you any harm drinking it.

I’m only on day 2 of drinking cherry juice, so hard to report back on any amazing anti-inflammatory effects, but my DOMs does seem greatly reduced after yesterday’s workout.

This stuff, if it does work as expected, sounds perfect for MMA and grappling recovery. I’m currently using the concentrate & tablets from Amazon.

 

 

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Infographic – Beginner’s Guide to Photography


I was learning about photography and got a bit carried away and made an infographic:

InfographicPhotography2

 

So if you’re looking to do photography for an MMA or martial arts event you will probably want

  • A fast shutter speed to freeze movement
  • You’ll need a wide aperture to capture enough light in the indoors
  • A High ISO to make the most of the light & the aperture

Really good video for beginners here:

 

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Ketogenic Diet Diary – Weeks 3 – 4


Kind of a mixed bag this week but definitely feeling a lot more energetic and 10 times better than I did during weeks 1 and 2.

I felt full of energy all day Monday and Tuesday morning. Kinda hit a proverbial wall on Tuesday afternoon, went home and had 2 nettle tables (for allergies, I have loads of bloody allergies) and put 4g of pink salt on my dinner – you needs loads of pink salt whilst on a ketogenic diet.

Not sure which did the trick but I felt great afterwards and the next day. Had a few dips in energy Thursday & Friday afternoons, but generally feeling much better.

Strength is actually slightly up from week 1. Pretty tricky to measure as I mainly do bodyweight exercises but my lat pull down has gone from 5 reps with 107kg to 8 reps.

I’ve been doing ‘targeted ketosis’ on Mondays, which is my main day in the gym/longest & hardest session. I drink 50g of maltodextrain & 5g of creatine about 30 minutes before training. This kicks me out of ketosis for a couple of hours but allows me to train at a higher intensity.

During this session I do 4 rounds on the punch bag, 2 sets of 1 arm row, 2 sets of chin ups and 2 sets of box jumps. I had to bin-off deadlifts as my back went into spasm last time I attempted them 2 weeks ago.

I've link my Instagram to my fitness blog, so I'm going to start sharing annoying fitness stuff…sorry

A post shared by Drew Griffiths (@fitnessdaduk) on

ketofoods

I’ve lost loads of weight from around my face, although I’m not sure how much actual bodyweight I’ve lost (too tight to buy some scales).

 

I need about 3,000 calories per day, this is a bit of a challenge without eating any carbs or junk food. I tried adding a tin of coconut milk to my evening smoothie ( a tin of 60% coconut milk/40% water is about 600 calories) but this made me feel like shite for some reason – I think it must be mucous producing as it was making me wheeze and would bung my nose up. So I tried necking 500 calories worth of olive oil – this gave me terrible acid reflux; so finally I tried avocados for extra calories – this is working well so far!

As well as ketogenic, I’m trying to keep my diet alkaline. I’m making up a drink each morning with 500ml of filtered water, 5g baking soda, a 1/2g of pink salt and some lemon juice. I am peeing like a race horse though.

AlkalineFoods

nom noms alkaline goodness

I’ve tried MCT Oil in coffee a couple of times too, but so far it’s given me energy but also stomach cramps.

I’ve also had some issues with dry eyes – apparently you need carbs to make tears! This seems to have improved this week though

Ketogenic Diet & Mental Health

I started the ketogenic diet because I felt shite and tired and pretty depressed all the time. In fact I’ve gone down to 4 days a week at work mainly for this reason.

Like every good middle class office worker, I’ve had mental health issues since I was a child. I don’t resonate too well with the people that I work with and I think that this was starting to affect me quite a bit. I’d built up quite a bit of confidence in my last job – it was relatively stressful with an immense workload & more responsibility that I’ve been used to, but I think I handled it well and progressed lots & learnt a hell of a lot. My confidence was high but I wasn’t managing to get to the gym and I found it hard to shut off when I got home. So I left.

This new job is easier but for various reasons I lost a lot of confidence. Instead of having a pity party, I’ve rebuilt my confidence by learning a new skill – graphic design with Adobe Illustrator and I’ve spent time with ‘my tribe’ at the MMA gym, at least once a week.

So I’ve changed a few variables – learnt a new skill, spent more time with the family, spent more time with like-minded friends and moved onto the ketogenic diet. I can’t therefore pinpoint what’s had the most influence over my mindset, but I do definitely feel better, less anxious and depressed. Hope this continues!

Weirdly on the ketogenic diet, time seems to go faster! Maybe I’m just being nuts though…quite possible.

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Strong Supplement Shop Review


I have to say, I’ve ordered from Strong Supplement Shop 4 times and their customer service is bob on.

I’ve ordered HydroxyElite by Hi-Tech Pharmaceuticals each time.

BTW I don’t use this for fat loss or weight loss, I use it for my sinus problems.

The active ingredient is DMAA, was originally marketed as a decongestant until it’s fat-burning properties were discovered. I split 1 capsule into 2 (using an empty capsule – I buy these in bulk) and find that it’s the most powerful decongestant there is, and I have tried absolutely everything! I try only to use it once in the mornings, Monday to Friday and it’s not something that I recommend.

I’m hoping that this is something that I can discontinue once I’m through the first few weeks of my alkaline-keto diet. I know taking DMAA to treat a sinus problem seems a bit extreme, but it really does ruin my mood & cognitive abilities when I feel like my head is under water. I’m trying to treat the cause rather than the symptom by reducing systemic inflammation with probiotic & prebiotic foods, no sugar in my diet, no wheat, no dairy, very little meat, high amounts of turmeric, ginger, intermittent fasting, ketosis and alkaline foods and supplements such as sodium bicarbonate.

Anyway, in case you’re wondering, it’s a legit shop & company and I’ve found them very good so far. Even when the supplement that I ordered was out of stock in the UK, it only took a few days to arrive from the US.

More information on DMMA here.

 

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Beta Alanine Supplement Review


Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle’s tolerance of lactic acid (a by-product of high intensity exercise which is often a limiting factor of athletic performance).


Beta Alanine Dosage

Standard dose is 2-4g taken pre-workout.

Research suggests that supplementing daily with 2-4g over 4 weeks or more produces the most significant benefits in terms of muscular endurance


Beta Alanine Benefits

  • Increased endurance
  • Increased number of reps performed in the 8-12 rep range
  • Some anti-oxidant benefits
  • Increased lean muscle mass (study here).
Conor Mcgregor Uppercut

Conor Should try Beta Alanine & Baking Soda for increased endurance


Beta Alanine Side Effects

  • Skin tingling
  • Reduced levels of taurine in the body

Taurine is essential for cardiovascular function, it is therefore suggested that beta alanine is only taken pre-workout or cycled with 4 weeks ‘on’ and 2 weeks ‘off’.


Is Beta Alanine Safe?

Although beta alanine does have a number of potential health benefits, the concern over its influence on taurine levels in the body remains in regards to long term & everyday use.

Take only pre-workout or cycle daily use if this is a concern


Beta Alanine Stack

Goes well with creatine or caffeine for bodybuilding. Goes well with baking soda for endurance and increased lactic acid tolerance.

test boosters

 

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Carb Cycling – Beginner’s Guide


Carb cycling involves days of eating a range of high carbohydrate foods, days of moderate carbohydrate intake and often days of low or no carbohydrate intake.

Carbohydrate / carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* – which in turn has benefits for health, fat loss and potentially muscle hypertrophy (muscle-size).

In it’s simplest form, a carb cycling diet would involve eating a high amount of carbohydrate on training/exercise days and lower carbohydrates on rest days.

The basic concept is that having low carb days will make you more ‘insulin sensitive’ meaning that when you do eat a high amount of carbohydrate, more of it will be shuttled to the muscles for fuel and less will be stored as fat.

This is (kind of) the opposite of type 2 diabetes whereby constant high sugar consumption, effectively stops insulin from working as well, and blood sugar rises, more carbs are stored as fat and very little is stored in the muscles (especially if you don’t exercise).

Sports Nutrition MMA

Carb Cycling Shouldn’t involve eating sugary junk foods


Whilst on a carb cycling diet, a middleweight MMA fighter might consume 350-400g of carbohydrates on training days and 75-100g on rest days. On training days, the same fighter may aim to consume 3500 calories in total and 3200 calories on rest days.
For greater insulin sensitivity, he may also do a very low carb & high fat day, whereby he eats 30g of carbohydrate only.

Lower carb days might involve eating more vegetables, grass-fed organic meat, wild fish and healthy fats such as coconut oil. Typically protein intake remains fairly consistent throughout a typical week, however fat intake will increase on rest days/low carb days.

In theory, you could be ‘carb cycling’ and eat rubbish, low quality carbs on high carb days and still be adhering to the protocol, however, in order to gain the greatest health benefits from this diet, people will normally eat carbs on high carb days from sources such as:

High Quality Carbohydrate Foods

  • Sweet potatoes
  • Oats
  • Brown rice
  • Quinoa
  • Yams
  • Wholegrains
sweet potatoes

Sweet Potatoes are one of the most nutritious sources of carbs

Benefits of Carb Cycling

  • Higher insulin sensitivity / reduced risk of developing type 2 diabetes (as long as high carb days don’t contain high amounts of sugar)
  • Possible to enter ketosis if carbs are manipulated appropriately, which can have numerous health benefits
  • Some anecdotal evidence that it can help increase strength thanks to ‘carbohydrate super-compensation
  • Some evidence that it can increase lean muscle mass
  • Scientific evidence that it promotes fat loss to a greater extent than traditional method of calorie restriction alone. Study here.

Carb Cycling Diet Plan

High Carb Day 1

Breakfast

High Protein Porridge

Ground Almonds
Oats
Banana
Raisons
Raw Honey
Cinnamon to taste

Lunch

Egg salad with pasta and plenty of raw green vegetables

or

Chicken salad sandwiches using wholemeal bread

Dinner

Stir fry with brown rice

Snacks

Banana
Rice cakes
Oat Cakes

Low Carb Day 1

Breakfast
Low carb smoothie
Whey or hemp protein powder
20g coconut oil or cream
2 ice cubes
1 tbsp peanut butter
Handful of spinach

Snack
Whey Protein shake with flax seed powder

Lunch
Feta cheese salad with olive oil & lots of raw spinach & kale
Handful of nuts
Coffee with coconut oil

Snack
Hummus and carrot sticks

Dinner
Low carb Cajun Cauli Hash

Add smoothie if extra calories are required:

– Tin of coconut oil (check at least 50% coconut oil, cartons are typically 2-3% and tins which are 100% are more difficult to blend as they are solid at room temp)
– Raspberries
– Hemp seeds
– 10ml olive oil
– 10g peanut butter


*Leptin is a hormone which signals when you are full

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sports nutrition ebook

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