# What is this Guide For? A practical guide to getting in the best shape of your life \*Note: This guide is **in-progress** and will be updated over time. This guide aims to give you the tools be a better athlete and better utilize the Gambit app. In this guide, you will find information on: * How to use the Gambit app * Getting Started in the Gym * How to run properly * What each of the training paths are * Strength fundamentals * The major lifts * Conditioning fundamentals * Nutrition * Energy Systems * Behaviors, including the significance of tracking and improving sleep * A Breakdown of Acronyms * Additional Resources. We look forward to hearing your feedback and your progress to becoming a better athlete. If you have any questions, comments, or ways to improve this guide please reach out to us on instagram @acidgambit or email us directly @ `director@acidgambit.com` # How to use the Gambit App Getting Started The Gambit app intends to allow you to get in the best shape of your life by utilizing a number of core features: 1. Programming 2. Accountability 3. Education + lifestyle changes ## Programming The primary use case for the Gambit app is high quality training tailored to you. We've trained hundreds if not thousands of athletes in the past and have accumulated a large training database. We then break it down into rudimentary building blocks to build tailored training for you. When getting started, we recommend just picking one you're interested in and start training. If it becomes to much volume for your current fitness level, you can always switch programs! ## Accountability The second core feature is accountability via tracking. This is as simple as completing your workout for the day in the app. Tracking your body weight over time, and tracking your personal records for big lifts, runs, and METCONs. Although programming is extremely important, if you don't track it how do you know if you're getting better? Metrics must exist (that are personal to you) to gauge where your improvement is. These could be bodyweight, body fat percentage, lift numbers, run times, working out for 30 minutes per day, or even just moving each and every day. ## Education + Lifestyle Changes The third core feature is education and lifestyle changes, starting with this guide. Many of us have never received a formal education on training, nutrition, and lifestyle habits to implement. Rather it is an accumulated knowledge from high school and college sports, random TikTok influencers with vague clickbait, and potentially holes in the education that can be rectified to get you in the best shape of your life. Additionally, small tweaks to our lifestyle can reap massive rewards in overall health and fitness. It could be as simple as increasing the amount of water we drink each day, striving for a minimum of 7 hours of sleep per night, eating the correct amount of protein, and being observant of what food we put in our body. These seemingly small changes add up to significant returns in the long run. Training without a solid base in habits simply will not do. We may train for 30-90 minutes per day, but what about the other 23 hours? That's the difference between an excellent athlete and an individual who "just works out". ## Getting Started The intention with the Gambit app is to make it as simple as possible to use and get started. Rather than take a 10 minute quiz at the beginning and struggle to figure out a complex user interface, the app is extremely simple to use. First, sign up or log in. We recommend using google to sign in and not worry about a confirmation email. Next, you'll be brought to your homepage. From here, you can look at available programs and an overview of your profile. You can select a new program, head to your dashboard and check it out! Updating your profile is also simple. You can either navigate to your profile from the menu or from the edit button on your homepage. There, you can update your name and username. After that, it's on you to start training! Each day is as simple as clicking on the workout and completing it! # Getting Started in the Gym Getting in the gym or working out in general can be daunting. We want it to be easy. Rather than worry about doing complex workouts, crazy amounts of sets, or even set foot in a gym at first, we want to build up your habit of working out regularly. If you've never worked out before, it's been a very long time, or you struggle with consistency, this is for you. The first thing to understand is there is no pressure to do A LOT physically. In the beginning, all we care about is that you do SOMETHING consistently. Training is not about motivation but consistency and discipline. I don't motivate myself at all. It really comes down to where do I want to be and what do I need to do to get there (this applies to more than just exercise). In the morning before working out the question is not how do I feel, but what do I have to do today to take tiny steps forward? 99% of the time I know exactly what I have to do the next day/morning for training. So I wake up and do that thing. As for getting back into training from a long break, I think it only takes 1-2 consistent weeks before it starts to become a habit and something you just do every day. During those 1-2 weeks you may have to force yourself to do something (anything) but after that I find myself feeling bad about not training when I know I'm supposed to. Additionally, for getting started I highly recommend doing the absolute minimum amount of effort. That way it's easy to convince yourself to run, get in the gym, etc. All you have to do is go in the gym and do 3 sets of squats, for example. That takes 10 minutes and you're done. Consistenly do these short, easy workouts until it's a habit. Then slowly ramp up the volume and intensity with our available training programs until you're in a well rounded training cycle built specifically for where you want to be. # How to Run Properly Our run form will not perfectly match what is said to be “the perfect way to run.” Everyone has idiosyncrasies that 1. make us who we are and 2. allow us to adapt to correct running form and find a natural, healthy way of running long and fast. So do not worry if your form doesn’t fit perfectly to the “mold.” We’re all different and all want to improve. Train the cues and you will improve. Midfoot striking: typical runners land on their heels, or just allow their foot to fall wherever it may land giving no thought to it. Others may try to land on their toes, which can also cause issues long term. The true sweet spot to improve speed, performance, and longevity is the midfoot strike. Running and allowing your foot to fall just under you with a slight bend in the knee will allow for consistent midfoot striking. Lean Forward: maintain a slight forward lean while keeping your chest forward. If you are standing still, press forward onto the mid-foot to the balls of the feet, almost to the point of falling. That is the sweet spot that will propel you forward when running and maintain momentum. Increase your cadence: 170-190 Steps per Minute is the goal cadence. This will come with time and practice. An easy method to judge your cadence is to start your watch for 15 seconds and count every left foot strike. Multiply that number by 8 and you have a rough average of your total steps per minute. Following these cues will allow for faster cadence. But additional practice to improve cadence includes knee drives and butt-kicks often seen in football practice warmups. Before running, jog 50m, then do 50m of butt-kicks. Do the same for knee-drives. When you are running, think of flicking your heel back the same way you do a butt-kick, and after the heel flick drive the knee forward. These small cues will improve cadence greatly. This may seem like a lot, but if you practice one cue at a time, then two, then start putting them all together they will fall into place. You will notice that keeping your chest upright will be conducive to maintaining a slight forward lean in your stance. This forward lean will cause forward momentum propelling you forward with each step. And this forward lean with momentum will cause your foot to fall just under your body. Keeping a short stride with mid-foot strikes will allow for a fast cadence. See? This is not rocket science. Just a physical skill that needs to be practice. Nobody starts out as good runners, and many never learn proper form. # 10 Principles Philosophy on Physical Fitness The following are 10 principles written by a 1SG that was posted in the USASOC gym I used to workout in. I found this incredibly inspiring and have shared it with as many people I could. I hope you take away as much as I have. My philosophy on physical fitness is the same here in HHC XXX as the XX1SG, as it was as a SFODA Team Sergeant in X SFG. My philosophy on physical fitness is simple. In regards to PT, it is not aesthetics that help you fight and win on the battlefield**. It is strength, conditioning, resiliency, grit, and toughness**. My first 10 years in the Army, I was your typical gym guy that had a “Chest and Back day”, “Leg Day”, and so on and so forth. I maxed the APFT and ensured I would never embarrass myself on a unit run, or ruck march either. It was equally as important to bench press over 400 lbs. and have good thick biceps and a few popped abs. This is the cultural norm in the Army. I grew up in Light Infantry, Reconnaissance and Special Forces units where it is even more prevalent. The truth is that this mindset couldn’t be more wrong. Aligning yourself under that cultural norm will keep you in the good graces of your peers but it may not keep you alive in the big fight. I will summarize the epiphany I had that started my paradigm shift on how I view fitness. From 2003-2008, I spent every year fighting in Iraq prior to going Special Forces. I wore heavy kit but mostly moved in vehicles or made short foot movements house to house. Even in my Long-Range Surveillance Days, I never made any movements over harsh terrain. IT was always generally flat, except for a few patrols in Northern Iraq’s Sinjar Mountains but I was young and they were hardly mountains. What was important in those units was to crush the APFT, don’t fall out on a ruck or run, and everything else was open for vanity and bragging rights among the A-Type guys. When you are young and climbing the ranks, you can damn near gut out anything the Army throws at you. Hell, I did SFAS with zero prep and didn’t struggle much with it. Your pride, mixed with mid 20-year old man levels of testosterone and healthy joins supports the goal of looking tough and being strong. The problem is that you’re doing it all wrong and it comes with a future expense. You join at 17 or 18 and do it this way for 10 years, paired with jumping out of planes, long patrols in heavy kit, and just down right body mileage, and turning 30 feels like 60. Your joints start hurting a lot, you eat Motrin, get flabby and feel terrible by 35, become a “has been”, and look forward to retiring around 40. My first ODA was a Direct-Action Team. Most of the guys were gym rats so I fit right in. My Team Sergeant was in X/X/X for 10 years and like me, had only Iraq deployments. He and I were very much alike. Street fighting in heavy kit and jacking steel back at the firebase was all we knew. Our first deployment to Afghanistan was an eye opener. Our first mission was during the winter and a helicopter infiltration into the Hindu Kush Mountains for a 72-hour Commando operation. I was very muscular and weighted 235 lbs. and was over 400 lbs. with kit and a 3-day rucksack on. When the CH-47 touched the mountain, I stepped out into the cold, dark, thin air and immediately realized this was a whole new world, a world of hurt. Team Week, SUT’s and Robin Sage had some gut checks, but this time the stakes were much higher. It’s move or die. It’s gain fire superiority and close with the enemy and prevent them from massing and flanking at 10,000 feet. Your Bench, Squat, and Deadlift combined mean nothing in this situation. Your beach body means nothing. Your 300 APFT means nothing! This was my epiphany. The missions to follow became better as I adjusted my kit, acclimated to the altitude, and changed my fitness routine accordingly. ## I developed 10 principles of my own for you all to build upon. Here is what you need to know: ## I No one that you work with cares if you look jacked or not. They care if you are an asset or a liability in the harshness of closing with and destroying the enemy. Beach muscles do not equate to toughness, ferocity, or conditioning. ## II Metabolic Conditioning (METCON) is king. A chemical called adenosine triphosphate (ATP) fuels every cell in your body with the energy that cell needs. To get ATP, your body relies on three energy systems: the anaerobic (Immediate), Glycolytic, and Oxidative systems. In layman’s terms, you want to tailor your workouts to push energy thresholds and condition yourself to be more reliable and efficient on the battlefield. ## III You should feel sore but not hurt after doing these workouts. You should feel gassed, dizzy, want to vomit, have tired chalky calloused hands and need a shower afterwards. 100x Burpees in a 50 lb. weight vest is one example of many! ## IV METCON’s should be creative, diverse, and replicate actions taken in combat. Never wear gloves, wraps or braces! You are overtraining your muscles if you need that shit! You neglect your joints and tendons this way and eventually will blow one out. If you can’t grip a barbell raw, drop the weight and work on it! Otherwise you will develop muscles to take on heavy weight while sheltering soft tissues under wraps and braces. Eventually they will pop and tear! You won’t put on a back brace before casualty carrying your buddy in combat. ## V Running marathons but not being able to do pull ups in a weight vest is bullshit! Same with bench pressing 400 lbs. but not being able to climb 25 flights of stairs in a weight vest! Find balance between strength and endurance. ## VI Train every part of your body. Do not underestimate things like grip strength, posterior chain, joint and bone durability and core strength. Your feet will get sore after 100x 4-count jumping jacks in a weight vest and are meant to! Grab and move things you normally do not use. Things like atlas stones, Husafell stones, pipes large in diameter, or containers of liquid. Unevenly distributed weight is also good. 50x Thrusters with 100 lbs sandbag is a good one. ## VII METCON’s are not CrossFit! They are not just HIIT! They should utilize a creative mix of disciplines that include: Combat Strength Training (CST), Gym Jones, Atomic Athlete, Mountain Athlete, THOR3, etc. METCON is the end state, the aforementioned are the means to get there. Develop an educated plan that pulls from multiple sources. ## VIII Continue to ruck march and run. Swim and do combative training also! Combine these with METCON’s when able to. ## IX Pushing and pulling yourself, over and under things, with load is paramount. Obstacle Courses are great! ## X Diversify your cardio. Hitting a heavy bag, rowing, sled pushes and pulls, tire flips, sand bag carries, sledgehammering, stair climbing, Jacobs Ladder, Versa climbers, and high-volume functional workouts all have significant cardio in them. Train for certainty, while preparing for uncertainty. Never be a liability to your team. Teams that do not do PT together are often weak teams. Regardless of your status, or environment, your personal level of fitness directly relates to your level of survivability in ground combat. Fuck your Rank or MOS! (Seniors, enables, and support)! Every soldier in the US Army is a warfighter and subject to an attack either foreign or domestic. Train harder than your adversary in every aspect and crush them with forceful violence when you are presented the opportunity. “Everything you do for physical fitness is centered around fighting and winning on the battlefield” \- MSG ODA XXXX \*\*Disclaimer: I am not the author of this, merely a mortal being in the pursuit of physical greatness\*\* # Standards Basic Strength standards for athletes broken down by level. For reference, BW = Bodyweight Base Level (fundamental strength numbers EVERYONE should be able to achieve: * Bench: 1-1.0 BW * Squat: 1-1.25 BW * Deadlift: 1.25-1.50 BW * Clean: 1-1.0 BW * Military Press: 0.6-0.7 BW Intermediate Level (goal numbers for the average athlete who has been training for 2-4 years consistently with legitimate training cycles/programs) * Bench: 1.20-1.30 BW * Squat: 1.5-1.75 BW * Deadlift: 1.25-1.50 BW * Clean: 1.20-1.30 BW * Military Press: 0.8-0.9 BW Advanced Level (goal numbers for the elite athlete who has been training for 4+ years consistently with legitimate training cycles/programs) * Bench: 1.50+ BW * Squat: 2.0+ BW * Deadlift: 2.25+ BW * Clean: 1.40-1.50+ BW * Military Press: 1.0+ BW # Fundamentals The following is from the Houston Texans Strength and Conditioning player manual. I have found it extremely informative. Conditioning is the second of seven components making up your fitness profile. The energy used to play the game of football is provided by two predominant energy systems. They are the aerobic system and the anaerobic system. The term aerobic means with oxygen and the term anaerobic means without oxygen. The aerobic system draws its energy from oxygen in the air you breathe. Aerobic exercise improves the ability of the cardio-respiratory system to transport oxygen (fuel) to the working muscles. Anding/Riley/Wright 18 The anaerobic system draws its energy from ATP (adenosine triphosphate) and glycogen. Both are stored within the muscles. The body uses the food you eat and converts it to ATP and glycogen. Your car engine uses gasoline. Your muscles use ATP and glycogen. The amount of ATP and glycogen your muscles can store is limited. Interval training, strength training, and proper diet, improves the muscle’s ability to store more ATP and glycogen. It also improves the efficiency of the anaerobic system to replenish these energy stores. The actual act of lifting a weight (I bench pressed 300 pounds) is meaningless to a football player. The process of depleting ATP and glycogen from the muscles during the lifting process is the goal of a football player. This will allow the muscles to store more energy for a practical application (playing the game for four quarters). Gearing the strength program for heavy one max reps may be best suited for a competitive lifter. However, this training protocol isn’t designed to best prepare the energy systems used to play the game of football. The aerobic system is called the O2 System. The anaerobic system has two separate energy systems. They are called the ATP-PC System and the LA (lactic acid) System. The ATP-PC and the LA system have a limited supply of energy. For example, try sprinting up a 400-yard steep incline as fast as you can. You will fatigue rapidly and won’t make it very far. After running a short distance your legs will buckle, and you’ll be gasping for air. You’ve just exhausted most of the ATP and glycogen available. Rest and your body immediately begins to replenish ATP and glycogen. Wait long enough and you can perform the same activity again. A properly organized interval running program will increase your muscles’ ability to store more energy. Interval training will also improve the muscles’ ability to recover more quickly. On a different day instead of sprinting up the hill as fast as you can, jog slowly all the way to the top. You can make it to the top because the exercise intensity is lower and the majority of the fuel is coming from the aerobic energy system (oxygen). Your ability to utilize oxygen can be increased with aerobic training. Below is a chart that illustrates approximately how long each system can provide this specific energy at high levels of intensity. System Energy Available Distance ATP-PC 0 to 10 seconds 0 - 100 yards LA 11 to 60 seconds 100 - 400 yards O2 (aerobic) 12 minutes to unlimited 1 1/2 miles to ? A specific running (exercise) regimen utilizing appropriate exercise time, intensity, and rest intervals is required to effectively develop each of these systems. Too often athletes pay little attention to appropriate exercise intensity and rest intervals. Specific guidelines have been established to ensure maximum benefits from your aerobic and anaerobic workouts. Anding/Riley/Wright 19 Our Texans conditioning program is organized to develop the appropriate energy systems used to play the game. Our emphasis early in the off-season is the aerobic system. We make the transition to the anaerobic system in March. The energy used to play the game of football comes primarily from the ATP-PC system and the LA system. For this reason our running intervals never exceed 60 seconds, and continue to decrease in length as the off-season progresses. There are literally hundreds of running programs that will adequately prepare you for the season. We have modified our program through the years to best meet your needs. AEROBIC EXERCISE The aerobic system is developed most effectively when the following criteria are met: 1. The activity is continuous and rhythmical in nature (running, jogging, rowing, life stepping, bicycling). 2. The activity involves larger muscle groups. 3. The activity is sustained for a minimum duration of 12 minutes. 4. The activity is performed at a level of intensity between 70% & 85% of your maximum heart rate. Heart rate is the key to aerobic training regardless of the activity you select. It can be running outside or on a treadmill, riding a bike, life stepping, rowing, or an aerobics class. If your heart rate is too low, little or no aerobic benefits will be obtained. If it’s too high a different energy system is used. Heart rate is determined by the intensity and pace of exercise, whether you are running, life stepping or biking. To derive benefits aerobically, you must elevate your heart rate between 70% and 85% of its capacity. We call this your “aerobic training zone.” To maximize your aerobic workouts you must know the range of your aerobic training zone. You will need the following information to calculate it: * Age * Maximum heart rate or predicted maximum heart rate * 70% of your maximum heart rate * 85% of your maximum heart rate How to Predict Your Maximum Heart Rate Your maximum heart rate (MHR) is the highest number of times your heart can beat per minute under the most stressful conditions. The only safe and accurate method to determine your maximum heart rate (MHR) is to take a graded stress test in a hospital or clinical setting. Instead of a graded stress test you can use one of several formulas to predict your maximum heart rate (PMHR). There are several formulas you can use to predict how fast your heart is capable of beating. Formula # 1: 220 – age (Dr. William Haskell & Dr. Samuel Fox 1970) Example: 220 -25 = age 195 = Predicted maximum times heart will beat/minute. Anding/Riley/Wright 20 X .85 = level of exercise intensity = 85% 166 = number of beats per minute to maintain 85% of PMHR 220 -25 = age 195 X.70 = level of exercise intensity = 70% 136 = number of beats per minute to maintain 70% of PMHR From the above formula we have calculated the aerobic training zone for a 25- year old Texan football player. While exercising aerobically his heart rate should be kept between a low of 136 beats per minute and no higher than 166 beats per minute. Better aerobic results will be obtained by keeping the heart rate closer to 166 beats per minute. Formula # 2: 208 - .7 times age (Dr. Douglas Seals 2001) Example: Age = 25 25 = age 208 X .7 -17.5 = .7 x age 17.5 190.5 = Predicted maximum heart rate X .85 = 85% of PMHR 162 = # of beats/minute to maintain 85% of maximum heart rate Formula #3: Talk test. Example: Can you carry on a conversation while you walk/jog/run? • Walk = 1 mph to 5 mph (5 mph = 12 minute/mile pace). • Jog = 5 mph to 7.5 mph (7.5 mph = 8 minute mile pace). • Run = 7.5 mph to 10 mph (10 mph = 6 minute mile pace). • Sprint = 10 mph and above INTERVAL TRAINING: The anaerobic system is most effectively developed when the following criteria are met: 1. The duration of exercise is from 1 - 60 seconds 2. The rest between each interval is adequate to allow the heart rate to drop and replenish the supply of ATP and glycogen A. When using time to recover: use 2 1/2 to 4 times the running time to rest between intervals B. When using recovery heart rate you must allow enough time for the heart rate to drop before running the next interval: a. age: 20 - 29 yrs. old = 150 heartbeats b. age: 30 - 39 yrs. old = 140 heartbeats 3. The exercise performed is intense enough to elevate the heart rate to 90% - 100% of your maximum Anding/Riley/Wright 21 Interval work is the most effective exercise to develop the anaerobic system. The exercise prescription for an interval workout must include the following: Time to complete interval. Rest between intervals. Number of reps performed. # Nutrition 101 Nutrition is one of the primary components of performance and recovery. The basics start with eating to perform, not eating necessarily for flavor. However, finding delicious foods + recipes to fit your lifestyle is relatively easy. We either eat to maintain, drop or gain weight. However the quality of food should always remain high with the intent of maintaining high performance during every training day regardless of eating in a deficit, maintenance, or surplus. ### The Basics We’ll start with your Total Daily Energy Expenditure (TDEE). The components of [Total Daily Energy Expenditure (TDEE)](https://www.mayoclinicproceedings.org/article/S0025-6196\(15\)00123-8/abstract) include Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Physical Activity (PA). BMR accounts for about 60% of your TDEE, and is the amount of calories your body burns at a complete rest. TEF: Responsible for about 10% of your TDEE, and includes chewing food, digestion, and absorption. The remaining 30% of your TDEE is PA, which is broken down into Exercise Activity Thermogenesis (EAT), and Non-Exercise Activity Thermogenesis (NEAT). EAT accounts for about 5% of TDEE, and NEAT can contribute up to 15% While EAT is often thought of as the primary factor in weight loss / gain, you only exercise for 1-2 hours a day. However, NEAT represents all physical movement and action completed throughout the day. Living a completely sedentary lifestyle takes away from the massive benefit of being an active person, even if that is choosing to take the stairs and regular daily walks. Calculating your TDEE: There are numerous calculators online that take into account height, weight, and activity level. However here we’ll break down the actual math behind it. `TDEE = BMR + TEF + NEAT + EAT` First, we’ll calculate your BMR using the Harris-Benedict equation: `Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)` `Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)` We’ll then use Katch-McArdle multipliers to calculate your TDEE: `Sedentary (little to no exercise + work a desk job) = 1.2` `Lightly Active (light exercise 1-3 days / week) = 1.375` `Moderately Active (moderate exercise 3-5 days / week) = 1.55` `Very Active (heavy exercise 6-7 days / week) = 1.725` `Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9` To test the math, we’ll use an example of a 30 y/o 90kg male that is 180cm tall that’s very active. 66 + 13.7x90 + 5x180 - 6.8x30 = 1995 \* 1.725 = \~3450 Cal per day maintenance calories. Your TDEE is simply a mathematical equation that returns a rough metric to base your nutrition plan off of. It is NOT the end all be all of calories you should be consuming. ### Goals If your goal is to maintain, you will start eating at your calculated TDEE. After 1-2 weeks, weigh yourself each week to gauge how your body is responding. If you are gaining or losing weight, increase or decrease your daily calories by 100-200 Cal. If your goal is to gain weight, aim to intake 300-500 more Calories than your TDEE daily. For our previous example of 3450 Cal, this would mean roughly 4000 Cal daily to gain 0.5-1 lb per week (3500 Cal per week equates to 1 pound of body weight, 3500 divided by 7 is 500 extra per day). The same rule applies if your goal is to lose weight. Simply drop your daily calories by 300-500 Cal per day. This is both an art and a science. Utilize the science to gauge your metrics, and then make changes based on how your body is responding. To understand how you respond, weight yourself at least 1x per week at the same time of the day. Every week record your bodyweight to understand if you are in maintenance, a deficit, or surplus. ### Macronutrients Carbohydrates are the body’s primary fuel source for all physical activity. Carbs provide the body with glucose, which is then converted to energy to support bodily function and physical activity. Low carbohydrate diets are not recommended when training with high intensity, and applies to all training we do at ACID GAMBIT. Proper sources of carbohydrates include, but are not limited to: white/brown rice, potatoes, sweet potatoes, fruits, beans, whole oats, pasta, and whole grain breads (limit). Fats are ​​also called lipids or fatty acids. While the human body produces most of the fat we need, there are some fats we cannot make that must be consumed. These include essential fats called Omega-3 and Omega-6 fats. Fat is critical to be consumed and utilized in the human body for a number of reasons: Fat helps absorb vitamins including A, D, E, and K, keeping our skin healthy, heart health, unsaturated fats can help lower levels of LDL cholesterol, flavor, satiation. Additionally, dietary fat is essential for testosterone production in the body, with cholesterol being the essential building block for steroid hormones. Healthy sources of fat include but are not limited to: nuts and seeds, natural nut butters, avocado, hummus, avocado oil, olive oil, coconut oil, grass fed butter, meaty cuts of meat include ribeye and chicken thighs. Proteins are amino acids linked together, consisting of 20 different amino acid building blocks found in plants and animals. The purpose of proteins is to build and repair muscle, tissues, your immune system and bones. Proper sources of proteins include: chicken breast/thighs, steak, 85% lean ground beef or higher, turkey, fish, eggs, milk, whey protein, beans, and greek yogurt. A typical athletic macro breakdown for C/F/P is 40/30/30, which means 40% of your calories from carbohydrates, 30% from protein, and 30% from fats. For our athlete mentioned before, we’ll break down his 3500 Cal/day maintenance Calories. This breaks down to 0.4x3500 / 4 Calories for each gram of Carb = 350g Carb. 3500x0.3 / 4 Calories for each gram of Protein = 262g Protein 3500x0.3 / 9 Calories for each gram of Fat = 116g Fat per day. ### Practical Example We've now determined the proper amount of carbohydrates, fats, and proteins to consume each day based on our 40/30/30 macro split for our example 3500 Cal/day male athlete. Today we’ll break down a simple nutrition plan to maximize performance and meet the macro split. Note this is just an example using simple whole foods and quick recipes for easy meal prep in advance. A simple way to measure this is by scanning bar codes or looking foods up in myfitnesspal. We at ACID GAMBIT also do our own 4-week meal plans for clients, and can be found in our programs on acidgambit.com Meal 1: 1 Cup whole oats, 2 Tbsp natural peanut butter, 1 banana, 6 whole eggs scrambled: 84g Carb, 52g Fat, 54g Protein Meal 2: (Typical Pre-workout): 1 english muffin, raspberry preserves: 38g Carb, 1g Fat, 4g Protein Meal 2: Double Scoop whey protein, 1 apple (typical post workout): 43g Carb, 4g Fat, 52g Protein Meal 3: 1 large baked sweet potato, 8oz roasted salmon, 2 Cups steamed broccoli: 53g Carb, 29g Fat, 54g Protein Meal 4: 1 Cup whole milk, 1 scoop whey protein, 1 Cup blueberries: 40g Carb, 10g Fat, 35g Protein Meal 5: 1 Cup cooked rice, 8oz 85/15 ground beef, roasted asparagus: 82g Carb, 45g Fat, 53g Protein Totals: 328 Carb, 133g Fat, 244g Protein This comes out to 3485 total Calories, and slightly lower carbs, slightly higher fat intake than the intended 40/30/30 split. The major points are hit however, At least 1g Protein per pound of body weight, a minimum 30-40g Protein per major meal, and minimum 30-40g carbs per meal. Additionally, maintaining a sufficient amount of calories scheduled before and after workouts, and protein following the workout. This can be adapted to your specific workout times. This is just an example of what can be done using simple whole foods that can be cooked quickly and prepped days in advance. In previous posts we’ve broken down your nutrition from identifying how many calories you need to consume, breaking down how many of each macronutrient to consume, and a sample meal plan. Next we’ll break out a basic grocery list to minimize cost and improve efficiency week to week. **Basic Grocery List:** 85/15 Ground beef Chicken Breast/Thighs Salmon White Rice (25# costco bag lasts 6-12 months) Potatoes / Sweet Potatoes Frozen / Fresh broccoli Blueberries Greek Yogurt Eggs Whole Oats Peanut Butter Bananas Whey Protein Milk (optional) Utilizing this list and calculated calories per day you could easily build out a plan for how much of each item to buy weekly / bi-monthly to sustain an extremely efficient diet for performance and your physique goals. Feel free to substitute carbs for other sources, as well as protein / fat sources based on your preferences. At AG we build out 4-week meal plans and develop a nutrition plan based on your current physique and goals. Feel free to reach out with any questions on developing your own nutrition plan!
# Fundamentals To understand the 3 energy pathways, we must first understand what metabolism and adenosine triphosphate (ATP) are. Metabolism - the total of all the catabolic (breakdown of molecules) and anabolic (synthesis of molecules) in a biological system. Energy derived from catabolic reactions is used to drive anabolic reactions through an intermediate molecule adenosine triphosphate (ATP). ATP allows the transfer of energy from exergonic (catabolic) to endergonic (anabolic) reactions. Without an adequate supply of ATP, muscular activity and growth would not be possible. ATP - Adenosine triphosphate is composed of adenosine and three phosphate groups. The breakdown of one molecule of ATP to yield energy is known as hydrolysis, as it requires one molecule of water. The hydrolysis of ATP is catalyzed by the presence of an enzyme called adenosine triphosphatase (ATPase). We NEED ATP for regular muscle activity and growth, but how do we replenish it? Three basic energy systems exist in our muscle cells to replenish ATP. They are the phosphagen system (ATP-CP), glycolysis, and the oxidative system. To further break these systems down, there exist two types of metabolism (anaerobic and aerobic). Anaerobic processes do not require the presence of oxygen. The phosphagen system and first phase of glycolysis (fast glycolysis) are anaerobic mechanisms occurring in the sarcoplasm of a muscle cell. The second phase of glycolysis (slow glycolysis, the oxidative system), the Krebs cycle, and electron transport, are aerobic mechanisms occurring in the mitochondria of muscle cells and require oxygen. We'll now go over exactly what systems in our body do with the aforementioned ATP via the 3 energy pathways. The first is the Phosphate system. This is the fastest method to produce ATP, and is from the donation of a phosphate group to ADP (adenosine diphosphate - 2 phosphates) The phosphagen system adds a phosphate group which is known as phosphocreatine (PC) to ADP to form ATP. This looks like: ADP + PC = ATP + C, where C is a creatine molecule The system provides energy at the onset of a physical bout and during short term output lasting less than 5 seconds. Examples include short sprints, a football tackle, and max effort lifts. GLYCOLYSIS: the breakdown of glycogen to rapidly produce ATP without oxygen, although a slower form of ATP production than the phosphagen system. Glucose or glycogen is broken down by 10 reactions which form pyretic acid and 2-3 ATP molecules. In addition, there are 2 hydrogen molecules produced. These hydrogen molecules then get transported to mitochondria As an athlete performs, ATP is produced in addition to these 2 “extra” hydrogen molecules. However with so much hydrogen being produced the transporters get backed up, so the hydrogen is returned to the pyretic acid which produces, you guessed it, LACTIC ACID. Glycolysis occurring at a fast rate leads to lactic acid being formed which is a primary cause of muscular fatigue. Without muscular fatigue lactic acid would be generated indefinitely, leading to an acidic environment and muscle breakdown. The Oxidative system, or oxidative phosphorylation: Also known as Aerobic ATP production occurs in the mitochondria using two pathways: the Krebs cycle and the electron transport chain. These two pathways oxidize (remove hydrogen) carbohydrates, fats, and proteins. By removing the hydrogen these pathways expose the potential energy contained in hydrogen in food molecules. This energy is then used to form ATP. Oxygen in the body accepts hydrogen molecules used at the end of the previous pathways to produce the ATP. Without oxygen, none of the metabolic pathways would process and lead to excessive lactic acid production. ### Phosphagen The phosphagen system provides ATP primarily for short-term, high-intensity activities (such as lifting and sprinting) and is active at the start of all exercise regardless of intensity. This energy system relies on the hydrolysis of ATP and breakdown of another high-energy phosphate molecule called creatinephosphate (CP). ATP in the body stores approximately 80 to 100g of any given time, which does not represent a significant energy reserve for exercise. The skeletal muscle concentration of CP is four to six times higher than ATP concentration. Therefore, the phosphagen system, through CP and the creatine kinase reaction, serves as an energy reserve for rapidly replenishing ATP. In addition, Type II (fast-twitch) muscle fibers contain higher concentrations of CP than Type I (slow-twitch) fibers. Another important single-enzyme reaction then can rapidly replenish ATP is the adenylate kinase (also called myokinase) reaction: The reactions of the phosphagen system are largely controlled by the law of mass action. The law of mass action states that the concentrations of reactants or product (or both) in solution will drive the direction of the reaction. For example, as ATP is hydrolyzed to yield energy necessary for exercise, there is a transient increase in ADP concentration in the sarcolemma. This will increase the rate of creatine kinase and adenylate kinase reactions to replenish the ATP supply. ### Glycolysis Glycolysis is the breakdown of carbohydrates-either glycogen stored in the muscle and in the liver or glucose delivered in the blood-to resynthesize ATP. As a result, the ATP resynthesis rate during glycolysis is not as rapid as with the phosphagen system; however, the capacity is much higher due to a larger supply of glycogen and glucose compared to CP. Pyruvate is the end result of glycolysis, may proceed in one of two directions: 1. Pyruvate can be converted to lactate, or 2. Pyruvate can be sent into the mitochondria. When pyruvate is converted into lactate, ATP resynthesis is slower and it depends on the intensity and duration of your training. This process is called anaerobic glycolysis (fast glycolysis). When pyruvate is transferred into mitochondria to enter the Krebs Cycle, the speed of ATP resynthesis is slower but it can last for a longer time if the intensity of exercise is medium. This process is often referred to as aerobic glycolysis (slow glycolysis). While glycolysis itself does not depend on oxygen, using the terms anaerobic and aerobic glycolysis is probably not much useful to describe these processes. The need of energy depends primarily on the intensity of training. The formation of lactate from pyruvate is catalyzed by the enzyme lactate dehydrogenase. Lactate production increases with training intensity and appears to depend on muscle fiber type. The higher rate of lactate production by Type II muscle fibers may reflect a higher concentration of glycolytic enzymes than in Type I muscle fiber. Complete fatigue may occur at blood concentrations between 20 and 25 mmol/L. Peak blood lactate concentration occurs approximately 5-10 minutes after ending a training session. ### Oxidative (Aerobic) The oxidative system, the primary source of ATP at rest and during low-intensity activities, uses primarily carbohydrates and fats as fuel. Following the onset of activity, as the intensity of exercise increases, there is a shift in fuel preference from fats to carbohydrates. During aerobic exercise of high-intensity, energy is mostly gained from carbohydrates, provided there is enough of them. ### Glucose and Glycogen Oxidation The oxidative metabolism of blood glucose and muscle glycogen begins with glycolysis. If oxygen is present in sufficient quantities, the end product of glycolysis, pyruvate, is not converted to lactate but is transported to the mitochondria, where it is taken up, enters the Krebs cycle (slow glycolysis) and subsequently it gets to electron transport chain (ETC) in order to create ATP from ADP. The production of ATP during this process is referred to as oxidative phosphorylation. ### Fat Oxidation Oxidative energy system can use fats as a source of energy. Triglycerides stored in fat cells can be broken down by an enzyme sensitive lipase. This releases free fatty acids from the fat cells into the blood where they circulate and enter muscle fibres, enter the Krebs Cycle directly and subsequently the electron transport chaing (ETC) in order to create ATP from ADP. Creating ATP in this way is also called oxidative phosphorylation. # Introduction # The Significance of Tracking # Sleep Sleep and food lay the basis for any muscle building, fitness goal, or general health program to be successful. In addition, sleep and food are critical for human existence at all. We understand the benefits of sleeping properly and what happens when we do not get adequate sleep, but scientists have yet to define why we actually sleep. Rather, we have theories proposing why we sleep. One theory is the energy conservation theory. Per healthysleep.med.harvard.edu, “the energy conservation theory suggests that the primary function of sleep is to reduce an individual’s energy demand and expenditure during part of the day or night, especially at times when it is least efficient to search for food.” There are additional restorative theories that posit we restore what is lost in the body while we are awake. During sleep, major restorative functions occur including muscle growth, tissue repair, protein synthesis, and the release of growth hormone. There are additional theories, but we’ll move into the phases of sleep and benefits in the future. Phase 1 Non-Rapid Eye Movement (NREM): This marks the transition between being awake and sleep consisting of light sleep. Your muscle relax, heart rate+breathing slow down, and typically lasts several minutes. Phase 2 NREM: A phase of deeper sleep, eye movements cease and body temperature decreases. Phase 2 is typically the longest of the 4 phases and brain waves will remain slow. Phase 3 NREM: The primary phase in making you feel rested and alert upon waking. During this phase heart rate, breathing, and brain wave activity reach their lowest levels, along with maximum muscle relaxation. Phase 4 REM: The first REM phase of sleep occurs about 90 minutes after falling asleep. During REM, your eyes move back and forth quickly while your eyes are closed. Breathing, heart rate, and blood pressure will increase. Additionally, dream typically occurs during REM, and your arms and legs will be paralyzed to possibly prevent you from physically acting on your dreams. Throughout your sleep, these four stages will repeat every 90-120 minutes, with NREM accounting for 75% of each cycle. Ok we know how sleep works. But how do we optimize it for the best night’s rest and performance the following day? ### Sleep Optimization There are many tactics that we will employ to give us the highest quality sleep, better feeling of restfulness upon waking, and improved acuity during the day. Most important to note on sleep optimization is actually how much to sleep. It’s recommended the average adult sleep 7-9 hours, and those training regularly should aim for 8-9 hours of sleep each day. This can be difficult to achieve based on career, family, hobbies, and habits (good or bad). However, implementing the tactics we’ll discuss can lead to higher quality of sleep and getting enough sleep each night. The first method to improve your night’s rest is to sync your bed time with your body’s circadian rhythm and the natural decrease in daylight exposure. This means going to bed between 9-11PM and rising between 5-7AM. Most optimal is 10PM to 6AM. If you struggle to go to bed early, you may need to reset your body’s natural sleep timing. You’ll simply need to wake up at your goal wake-up time the first night, regardless of when you go to bed. This could been midnight to 6am, or whenever you typically go to bed. By forcing yourself to rise at your goal wake-up time, you’ll most certainly be ready to sleep the following night at your goal rest time (10PM recommended). Then it becomes setting the bedtime as a habit and applying the rest of our sleep optimization tactics. Next, to optimize your sleep we recommend improving the actual conditions you sleep in. One condition is the temperature of your house/bedroom. It’s recommended to sleep in anywhere from 60 to 67 degrees fahrenheit to better facilitate stable REM cycles. The other critical condition is the light exposure in your bedroom. We recommend getting your room as DARK as possible. Minimizing any light exposure with blackout curtains, removing any ambient lighting or wall outlets with LEDs will facilitate much better sleep. Relaxation: Allow your body to decompress 1-2 hours prior to bedtime. This could mean many things, but primarily limiting any heavy exercise, mentally challenging work, and mentally stimulating tasks including video games. Breathing exercises, a warm shower followed by light stretching, warm tea, and limiting blue light are all excellent methods to allow your body to wind down and relax prior to bed. Stimulants/Depressants (Nicotine, Caffeine, Alcohol, THC): All of the mentioned substances should be avoided prior to bedtime. It’s recommended not to consume any caffeine after 2-3pm, and avoid nicotine 2-3 hours prior to bedtime, as both can lead to restlessness. Alcohol and THC can be damaging to REM sleep when used prior to bedtime, with alcohol having the most severe effects on sleep quality and duration. Napping: Avoid napping for longer than 25-30 minutes each day, and avoid any naps in the late afternoon or evening (past 2-3pm). Consistency: This comes down to doing the same thing, EVERY day. Although this may be a difficult habit to emplace, maintaining the same sleep and wake times every day, including weekends, is the most effective method to keep your body’s sleep cycle in check and ensure you get an excellent night of rest every night. Blue Light: One of the most common inhibitors in quality sleep is blue light prior to bed. This includes your phone, video games, or your computer. Avoid any blue light 30-60 minutes prior to bed. By using sources of blue light late at night, you prevent your natural circadian rhythm from kicking in and allowing your body to decompress prior to bed. ### Hormones The following information is from: There are many hormones that regulate our sleep cycles that we’ll discuss today. These include: GABA, Adenosine, Melatonin, Serotonin, Norepinephrine, adrenaline, histamine, and cortisol There are various neurotransmitters and hormones released by the brain that send signals to promote sleep or wakefulness. Many of these chemicals are stimulated by light or darkness. Gamma-Aminobutyric acid, or GABA, is a neurotransmitter that decreases nerve cell activity, playing a major role in allowing the body to sleep. Adenosine is another neurotransmitter that gradually accumulates in the brain during the day, and at high concentrations makes us sleepy at night. [Caffeine](https://www.hsph.harvard.edu/nutritionsource/caffeine/) in [coffee](https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/) and [other beverages](https://www.hsph.harvard.edu/nutritionsource/energy-drinks/) can keep us awake as it blocks brain receptors for adenosine. Melatonin is a hormone released by the brain when it is dark. It travels to cells to tell the body to sleep. Sunlight or exposure to light inhibits the production of melatonin and increases the release of cortisol, which awakens us. If we are exposed to too much artificial light (such as the blue light emitted from smartphones or televisions) late at night, less melatonin may be released making it harder to fall asleep. Serotonin, the body’s “feel-good” chemical, is a neurotransmitter associated with both sleep and being awake. The brain releases this chemical during daylight but also uses it to form melatonin at night. Additional hormones that counteract sleep include norepinephrine, adrenaline, histamine, and cortisol. In response to stress, the body secretes these hormones and cause the body to stay awake and alert. ### Supplementation This is a rather fun topic in the realm of sleep optimization. However, no supplement can replace the aforementioned tactics to optimize sleep through your lifestyle. Although supplements can assist in getting a good night’s rest, without the proper lifestyle habits your sleep quality will never be at its peak. Glycine: Recommended dosage is 3-6g at night, which I typically stir in with my tea at night. Glycine taken orally is shown to elevate serotonin levels, reduce symptoms of insomnia, as well as improve overall sleep quality and feeling of restfulness upon waking. Melatonin: Although we do not recommend taking melatonin at night to prevent dependency, taking in small doses is shown to improve time to sleep. If you decide to go this route, it is recommended to use 300-500 micrograms, not milligrams, before bedtime. Zinc + Magnesium: The combination of zinc and magnesium is commonly found in the supplement called ZMA. It is shown to improve overall sleep qualitysleep quality. Additionally, studies show magnesium helps activate the parasympathetic nervous system, which is responsible for helping your body feel calm and relaxed Sleepytime Tea: Although not a true “supplement”, sleepytime tea 30-60 minutes prior to bedtime paired with dissolved glycine is an excellent addition to your bedtime routine and process of winding down, relaxing, and allowing your body to prepare for a full night of rest. # Water Intake # Hybrid Athlete Program Description The Hybrid Athlete program is designed to blend strength, speed, agility, and endurance into a balanced training cycle. With an equal emphasis on weightlifting, cardiovascular fitness, and athletic conditioning, this program is perfect for the all-around athlete who wants to maximize performance across a wide range of disciplines. Sample Week: *Monday*: * Intervals * 10 min warm-up jog * 6x400m (90 sec RI) * 10 min cool-down *Tuesday*: * Strength \* *Wednesday*: * Deadlifts: 5 sets, 5 reps * 1 mile Run: Timed *Thursday*: Rest *Friday*: * Overhead Press: 4 sets, 8 reps * Box Jumps: 4 sets, 20 reps * 2k Row: Timed *Saturday*: * Pull-ups: 4 sets, 8 reps * METCON: 21-15-9 reps of Thrusters and Burpees for time *Sunday*: Active Rest # MilPrep Program Description The Military Prep program is designed to prepare you for the physical demands of military training and selections. The workouts focus on strength, endurance, and functional fitness, with a particular emphasis on rucking, bodyweight movements, swimming, and METCONs. Sample Week: *Monday*: * Pull-ups: 4 sets, Max Reps * 3 Mile Run: Timed *Tuesday*: * Push-ups: 4 sets, Max Reps * 60-minute Ruck: 35lb Pack *Wednesday*: * Barbell Squats: 5 sets, 5 reps * 1000m Swim: Timed *Thursday*: Rest *Friday*: * Deadlifts: 5 sets, 5 reps * METCON: 5 Rounds of 400m run, 15 overhead presses, 15 kettlebell swings *Saturday*: * Sit-ups: 4 sets, Max Reps * 5 Mile Ruck: 35lb Pack *Sunday*: Active Rest # Road Warrior Program Description The Road Warrior program is designed for those constantly on the go. This program incorporates bodyweight exercises, short yet high-intensity workouts, and versatile routines that can be done anywhere, anytime - perfect for maintaining fitness on the road. Sample Week: *Monday*: * Bodyweight Squats: 5 sets, 20 reps * Push-ups: 5 sets, 20 reps * 20-minute HIIT workout *Tuesday*: * Plank: 5 rounds, 1-minute hold * Lunges: 5 sets, 20 reps (each leg) * 30-minute brisk walk *Wednesday*: * Burpees: 4 sets, 20 reps * Mountain Climbers: 4 sets, 1 minute * 15-minute sprint intervals *Thursday*: Rest *Friday*: * Jump Squats: 4 sets, 15 reps * Diamond Push-ups: 4 sets, 15 reps * 25-minute steady-state run *Saturday*: * Wall Sit: 4 rounds, 1-minute hold * High Knees: 4 sets, 1 minute * METCON: 4 Rounds of 20 jumping jacks, 15 sit-ups, 10 tuck jumps, 5 push-ups *Sunday*: Active Rest # Pure Endurance Program Description Pure Endurance program is for those looking to boost their cardiovascular capabilities. This program revolves around long-distance running, cycling, swimming, and rowing, targeting aerobic endurance and stamina. Sample Week: *Monday*: * 5 Mile Run: Timed *Tuesday*: * 2k Swim: Timed *Wednesday*: Rest *Thursday*: * 50-mile Bike Ride: Timed *Friday*: Rest *Saturday*: * 10k Row: Timed *Sunday*: * Long Distance Hike or Ruck: 3 hours minimum # Raw Strength Program Description The Raw Strength program is all about building brute strength and power. Focusing on compound lifts and heavy weights, this regimen is great for those looking to maximize their lifting capabilities and muscle mass. Sample Week: *Monday*: * Deadlift: 5 sets, 5 reps * Barbell Rows: 4 sets, 8 reps *Tuesday*: Rest *Wednesday*: * Squat: 5 sets, 5 reps * Overhead Press: 4 sets, 8 reps *Thursday*: Rest *Friday*: * Bench Press: 5 sets, 5 reps * Pull-ups: 4 sets, 8 reps *Saturday*: Rest *Sunday*: * Farmers Walk: 4 sets, 1 minute * Sled Push: 4 sets, 50 yards # Greek God Physique Program Description The Greek God Physique program is geared towards building a lean, muscular, and well-proportioned physique. By blending strength training with hypertrophy-focused workouts and strategic cardio, this program will help you sculpt your body into an enviable form. Sample Week: *Monday*: * Incline Bench Press: 4 sets, 8 reps * Pull-ups: 4 sets, 8 reps * 30-minute steady-state run *Tuesday*: * Deadlift: 4 sets, 8 reps * Overhead Press: 4 sets, 8 reps * 15-minute HIIT workout *Wednesday*: Rest *Thursday*: * Front Squat: 4 sets, 8 reps * Bent Over Rows: 4 sets, 8 reps * 30-minute steady-state run *Friday*: * Dips: 4 sets, 15 reps * Bicep Curls: 4 sets, 15 reps * 15-minute HIIT workout *Saturday*: Rest *Sunday*: * Push-ups: 4 sets, Max Reps * Abdominal Circuit: Planks, Leg Raises, Russian Twists - 3 sets, 1 minute each * 30-minute brisk walk # AG Method Program Description This is the exact way I am currently training including everything I am doing. If you want a challenge including training for a sub-5 minute mile while maintaining and improving strength and physique, follow along! This program follows a 3x weekly lift rotation of upper-lower-upper to lower-upper-lower varying each week. Additionally, it will include 4-5 run sessions per week and 1 full rest day on Sundays. Sample Week: *Monday*: * Easy Run: 35 min shakeout jog + 3x15 sec striders + 45 sec RI * Strength: * Chest Press: 1x6-9, 1x10-12 * T bar rows: 1x6-9, 1x10-12 * Lat Pulldown: 1x8-10, 1x12-15 * Tricep Pushdown: 1x12-15, 1x15-20 * Lateral Raises: 2x12-15 * Bicep Preacher Curl: 1x10-12, 1x15-20 * Abs: Any movement, 3 Sets to failure (20-30+ reps) *Tuesday*: * Intervals * 10 min warm-up jog + * 3x800m + 3-4 min RI * 3x100m striders + 60 sec RI * 10 min cool-down jog *Wednesday*: * Strength: * DB RDLs: 1x6-9, 1x12-15 * Bulgarian Split Squats: 1x6-9, 1x12-15 * Leg Press: 1x12-15, 1x15-20 * Superset: 3x5 Box Jumps + 3x30-40 shuffle hops * Superset: 2x15-20 Calf Raises + Tibialis Raises *Thursday*: * Tempo Run: * 10 min warm-up jog * 3x8 min @ tempo pace + 2 min RI * 10 min cool-down jog *Friday*: * Strength: * Weighted/body weight chins: 1x6-9, 1x12-15 * Plate Loaded Machine Row: 1x6-9, 1x12-15 * EZ Bar Curl: 1x6-9, 1x12-15 * Face Pulls: 1x6-9, 1x12-15 * Dumbbell Incline Bench: 1x12-15, 1x15-20 * Dumbbell Shoulder Press: 1x12-15, 1x15-20 * Superset: * Hammer Curls: 2x15-20 * DB Tricep kick backs: 2x15-20 * Abs: Abs: Any movement, 3 Sets to failure (20-30+ reps) *Saturday*: * Long Run: * 10-12 miles @ easy pace (zone 2) *Sunday*: Rest # Basic Acronyms Coming Soon. # Supplements Recommended supplements and dosages. No financial relationship to any of these supplements. Coming Soon. # Scientific Literature A basic reference list of scientific articles to understand the science behind what we do. * Resistance Training: * Insulin and Insulin Resistance: