Bonus Episode - Health & Strength Training (Patreon)

Hey guys, been getting lots of questions about diet, nutrition and barbell training here and in my DMs lately, so posting this bonus episode for those who are interested.

Summary below (1.5 months progress). Very early days. I'll post another update around the 3 month mark. I expect to be stalling on multiple lifts by then.

I'm doing Starting Strength. Go read the book. It's amazing.

Eating: 

• ~4200 keto calories per day
• ~80% of calories from fat, 30-60g carbs daily

Sleep:

• 8+ hours per night (means I'm spending ~10 hours in bed)

Lifting (3x a week):

Workout A:

• Squat 3x5
• Press 3x5
• Deadlift 1x5

Workout B:

• Squat 3x5
• Bench 3x5 
• Row 5x3

Mid week I do a light squat day (80% of previous workout) as I am unable to recover sufficiently if I do 3 PR squats per week. Too old  😂

Progress:

• Squat up +40kg (88lb)
• Press up +16kg (35lb)
• Deadlift up +40kg (88lb)
• Bench up +25kg (55lb)
• Row up +30kg (66lb)
• Bodyweight +13kg (28lb)

Making steady progress. Feel great. Looking forward to reaching (and then surpassing) my old PRs before year's end. This is counter to longevity, but helpful for vitality.

I love you all,
Steven