“The U.S. government has pushed a lot of bad nutrition advice over the years. Maybe it should stop advising us on what to eat.”
It is nice to a see more and more research supporting what many of us have come to believe for a while now. This one from the British Journal of Sports Medicine.
“A landmark systematic review and meta-analysis of observational studies showed no association between saturated fat consumption and (1) all-cause mortality, (2) coronary heart disease (CHD), (3) CHD mortality, (4) ischaemic stroke or (5) type 2 diabetes in healthy adults.”
“[T]he conceptual model of dietary saturated fat clogging a pipe is just plain wrong.”
Examine the figure above and you’ll see the authors point to fructose and refined carbohydrates as the problem.
“LDL cholesterol is not associated with cardiovascular disease and is inversely associated with all-cause mortality. A high TC [total cholesterol] to HDL ratio drops rapidly with dietary changes such as replacing refined carbohydrates with healthy high fat foods.”
I was out of the country this past week and due to jet lag with disrupted sleep patterns, long work hours, and my own stupidity, I was only able to hit a gym twice last week. Last Sunday and last Tuesday.
I flew back from overseas yesterday so today my typical Massive Friday Night Workout (#MFNW) had to become a Massive Sunday Night Workout (MSNW.)
Massive Sunday Night Workout recorded on the Atlas Wristband
Dinner was a grain-free “Fat Head” pizza featuring bacon and provolone cheese
I did a lot of total volume so I had a lot of time to clear my head and reflect on my life and my upcoming training over the next few months.
Typically I undulate between lifting heavy at low volume and then lighter but higher volume over the winter months and then try to back down and cut some fat and go into dietary ketosis in time for kayak racing season in April.
I’ve decided to do things differently this year.
I’m going No Beer No Wine (NBNW) effective immediately along with going very strict on my No Sugars, No Grains (#NSNG) lifestyle. I will stay as strict as I can through most of kayak racing season, my 100-miler with Vinnie Tortorich down the Bayou LaFourche in Louisiana at a date yet to be determined, probably late April or early May, and the James River Rundown some time in June.
Bayou Lafourche, LA
I know there will be some weeks where this will be difficult if not impossible over the holidays and with some scheduled business meetings, so I’ll allow for these brief setbacks but get right back on the horse immediately afterward.
I’ll get in as much paddling time on the water and on my indoor trainer as possible and let my gym time fill in the gaps rather than making gym time the centerpiece. I also want to get back on the bike and work in some more cardio training. I’ll let my body judge what my gym training will look like, but I anticipate fewer workouts with moderate weights and reps with a focus on legs and core. In short, this is going to be an extended period of leaning out and cardio conditioning.
I also want to get back in touch with my guitar as it has taken a back seat for the past year or so and has collected too much dust. That had always been an important part of my mental health and I need to bring it back into my life for some balance.
I also hope to get back in the gym later this week to record a new episode of “Exercises for Kayakers” for my YouTube channel. The next exercise will be a modified bench press.
I’ll keep you informed as I try this new style of training and living.
Changes are in order.
I was back at my local Gold’s Gym after work today and focused on “push” and leg movements since I did a lot of paddling over the weekend and my last workout focused on “pull” movements with the upper back and lats.
It felt good to be back in the squat rack and also hit my calves with some much-needed calf raises using the trap bar–two bits of equipment my neighborhood fitness center and basement gym lack.
The Atlas Wearables Atlas Wristband 2 is turning out to be a very useful training partner. I only hope they soon make exporting data a possibility so I can track my progress over time via a spreadsheet.
The “heat map” of tonight’s workout
When I got home I made a grain-free, sugar-free pizza and topped it with chicken and buffalo sauce. This has become one of my favorite meals.
My grain-free, sugar-free Buffalo Chicken “Fat Head” pizza in the oven. Yummy and way better than a protein shake!
I’ve been experimenting with a well-known, 90-second paleo bread recipe and I think I’ve perfected a very tasty treat for those who are paleo or no grain who still want a treat with the consistency of bread or a muffin.
I give you my secret recipe, Dave The Kayaker’s 90-second high protein paleo bread / meat muffin recipe, it is a high-protein, no grain bread recipe.
Is it bread or a meat muffin?
You tell me.