The Meaning Of Training

Training Benefits

1. The Inner Findings
       - Pushing YourSelf mentally to places you've never went before
2. The Yang Side,
       - Accessing & Using more Manly/Yang parts of your Cognition & Brain
3. The Yin Side,
       - That Deep Relaxation After An Intense Session
4. Mental Strength, Mental Tonus


5. Correct Body Morphology (not too skinny, not too fat)
6. Muscular Development
7. Strength
8. Defensive Skills


9. Cardio-Vascular Capacity, Pulmonary Capacity
10. Improved Health, Lower 🎲 (Chance) Of Sickness

Failure

Do Your Best

Till You Eventually

-> Truly Reach Failure

If You Never Fail,

Well...

Did You Do Your Best?

*The Following explanations

-> are for the aftermath

     & how to deal with it;

Manifested through "Willpower", "Intent", "Vision"

these are the most obvious aspects of humanity

that separate us from beasts

We have instincts, urges, reactions, emotions.

But, AFTER They Emerge,

We can CHOOSE TO Act Against Them

1. There is no escaping these kind of impulses

"Willing Effort"

"Willingly Putting Pressure" Upon Ourselves

-> In Order To Become What We Think

Is Being A Better Person

-> In Order To Do What We See As Best

The Thing You Can Do

Is Try And Do Good With Your Resources;

(inner and also outer)

-> while Keeping in mind that

• the body is limited
• the nervous system is limited

Overview

Will is incredible and

it's one of our most valued gifts

But you cannot live just

by will alone indefinetly

On "An Endless QUest!"

Because:

🔥==Doing==Abstain==Will => Yang

You'll burn out, you also need

🌊==Not-Doing==Enjoying==Flow => Yin

❗Note: on Yang - Masculine
   This is not gender specific,
   everybody has
   Yin (🌊) and Yang (🔥) aspects.

The Path Of Quitting

It's almost impossible in a civilized society

to literally "not have time" to workout or

make some decent nutritional choices.

But by Choosing:

1. To Go from 0->100 overnight
2. Too many efforts at once

Your Goal(s) -> will eventually result in failure

You, or anybody else, might feel so guilty

about that failure, they you would

rather not try again than feel that pain.

If X/Y... that's a ( - ) / Effort

For Reference, If You choose to:

• surpress your hunger
• eat some bland food instead of something tasty
• eat less or cut salt from you meals
• drink less than usual
• smoke less or wholly quit
• Invest A Good Amount Of Time Into Learning Something New
• Have A Strict & Hard Workout Regime
• Accept Being Fat For A While In order To Reach
  Your Strenght & SIze Standards

that'll be some kind of an effort

*(it can be big or small, but an effort)

If Dealing With Negative Emotions About

Your Current Situation Or A Bad Event

That'll be a ( - ) in your life

If X/Y... that's a ( + )

For Reference,

If Any Of These Is Going Well:

(Or You Are Anticipating That

Something Good Will Happen Soon)

• Work
• Social Circle
• Relationship
• Kids

The Point

DON'T TAKE YOUR EFFORTS FOR GRANTED

All These Cost Energy

=> If You Impose Too Much Upon Yourself,

1.    All of a sudden
2.    Total amount of efforts

you're slowly gonna crack until you fail.

    ---> this is normal;

ALL THESE EFFORTS COST,

You might find yourself increasing

other 'satisfaction tools' to deal with it

These 'Tools' are obviously highly subjective

Each of us has some kind of Standards

• there are beneficial/non-harmfull
  tools that make you feel good
  -> but observe that you usually use
      them when you already feel good
• But everyoane has 'something' that they
  regard as not ideal/bad but enjoy doing
  In order to savor life
  but also cope with other ( - )'s

Some Options

Don't judge,

but try & understand yourself

Current State:

• The efforts you've choosed stacked up way to high
  and are too much for->you
  in this point and time

Effects:

• You feel extended urges in other areas
  to compensate that are too detrimental
• You no longer enjoy living enough

#1st Approach: Mental

-> Do More Of The Stuff You Enjoy

• not more, but better prepared/Cooked foods
• going out more often
• interacting with people
• playing a game
• reading a book
• watching a TV series
• taking a walk
• going shopping
• creating something
  • cooking
  • drawing
  • making digital art
  • code-ing

But The (+)'s You'll give yourself,

At This Stage Of too much burden

usually won't outweigh the (-)'s

#2nd Approach: Deload

-> Do A Less Effort, In X/Y Regard

Don't half ass it,

Doing 5-10% less won't solve it

at least for a while, reduce your efforts by more

for example:

• train less,
  ok 5 times was too much, I'll try 2 time a week
• eat more kcals
  ok -1000kcals a day was too much,
  let's keep a -500kcal deficit
  or let's take a break, maintenance kcals for 1 day
• learn less
  ok learning 2h a day was too much
  let's try 6h a week

#3rd Approach: Physical

Accept Your limitations,

-> At this point You want to keep

 - This rithm/ammount of effort,

    And You're willing, and Choose to make

    These sacrifices for Your Goals

*Note: On Your limitations

   make an effort and be honest with yourself

   'See', 'Feel' Your Limits,

   it doesn't matter what

   -> others can or cannot do.

Static

• RPE: 10
• Reps: 3s-10s
• Working Sets: 3+
• Method: for increasing
  Muscle Tonus
  / Tightness In The Muscle
  / Static Strength

Strength

• RPE: 7-10
• Reps: 1-3
• Working Sets: 1-5
• Method: for increasing
  / peaking maximal strength

Strength + Muscle Size

• RPE: 10-10(+)
• Reps: 5-20(+)
• Working Sets: 1
• Method: Attempting To Increase
  Reps / Difficulty Over Time

❗ Note: Reps, The "+" Here Stands For:
    "Don't Stop If You Picked An
      Exercise/Tempo That's Too Easy"
    => Adjust The Difficulty Next Time

Muscle Size

• RPE: 7-10(+)
• Reps: 5-20
• Working Sets: 1-3
• Methods:

  1. Attempting To Increase Strength
      In Time On The Main Exercises

  2. Feeling The Muscle
      Using Lighter Weights
      Using Lower Tempo's

Strength-Endurance

• RPE: 10-10(+)
• Reps: 12-...(+)
• Working Sets: 1
• Method: Attempting To Increase
  Reps Over Time

Bodyweight Weight Adjustment

Cloth As An Extension Tool

1. Extended /W Cloth Leg: Raise/Pull Leg To Reduce/Add Weight
2. Extended /W Cloth Arm: Pull More/Less With The Opposite Arm

Pushups/Pressing [Main/Both] Arms

1. On Palm
2. On Fist

Pushups [Chest] Wide

1. -> TORSO
2. -> HIP
3. -> KNEE TOP_HALF -> KNEE FULL
4. -> CLASSIC TOP_HALF -> CLASSIC FULL

Pushups [Narrow] Triceps

1. Same 1-4 As Wide
2. Can Be Done 1.5 Armed, Uneven, At Any Of The Difficulty Levels
   1 Arm More Lateral (~90deg bend) 1 Arm More Central (~shoulder width)
3. Uneven Support Variants
   On Palm, Fist, Fingertips (all), Fingertips (First 3 / Last 3 / Thumb)

Pressing

1. -> INCLINE Hip Pushup
2. -> INCLINE Knee Pushup
3. -> INCLINE Knee Press & Torso Angled (Hips Up)
4. -> INCLINE Angled Press & Torso Angled (Hips Up)
5. -> Standing Angled Press & Torso Angled (Hips Up)
6. -> HANDSTAND TOP_HALF -> HANDSTAND FULL

Pullups

1. -> LEGS_SUPPORTED TOP_HALF PULLUP -> Full Pullup
2. -> TOP_HALF PULLUP -> Full Pullup
3. -> TOP_HALF Uneven PULLUP -> Full Uneven Pullup
   Uneven On Pullup Means
   A. That Your BOdy Goes TOwards 1 Of The Arms
   B. That You HanG By 1 Arm And Assist By Holding A Part Of The Working FOrearm

1. 🚆 = Train, 'Taining Session'
2.    ❗   = Important! Note
3. 🔫 = 'Shoot For' / 'Try To'
4. 🏋 = Exercise Type: Compound Strength, *Focus On The Movement
5. 💪 = Exercise Type: Isolation, Muscle Stimulus, *Focus On The Muscle
6. ⛰️ = Exercise Type: Static Strength, Small / No Movement Of The Working Joints
7.   ✊🏼 = Exercise Type: Coordination & Fighting
8.  👊 = Your Fists / Fighting Specific
9.    ♥️   = Cardio

________________________________________________

10. ROM = Range Of Motion
11. RPE = Rate of Perceived Exertion
    In Other Words: Intensity Scale
    1X = Cheat Reps After & Over RPE10
    10 = cannot execute another rep WITH THE SAME FORM even on gunpoint
    9.5 = cannot execute another rep WITH THE SAME FORM
    9 = 1 rep WITH SIMILAR FORM left in the tank
    8 = 2 reps WITH SIMILAR FORM left in the tank
    7 = 3 reps, you get the idea
12. AMRAP = RPE 10 = 'As Many Reps As Possible'
13. 1RM = 1 Rep Max: The maximum amount of weight you can move once
14. Volume: The total amount of REPS

________________________________________________

15. 💪 Focus = Area Of The Muscle Targeted
16. ⚠️Joints = Possible points of strain
    == Caused by either the Joints, Tendons or Ligaments
    == If Pain Occurs In These Areas, Try
    == A slightly different form until it feels good

________________________________________________

17. Flexion: When Contracting The Muscle, It Brings Segments Closer
18. Extension: When Contracting The Muscle, It Pushes Segments Away
19. A. Supinated Hand = Hand Rotated Outwards, Palm Facing Up
20. B. Hammer = Hand Neutral Position, Palm Facing To The Side
21. C. Pronated Hand = Hand Rotated Inwards, Palm Facing Down

________________________________________________

22. _Elbows-Flared-Out: Elbows bending direction-> Lateral, UpperChest Level
23. _Elbows-Tucked: Elbows bending direction-> V.Close To Your Trunk
24. _Squeez-Press: Pressing Movement with a
    V.High emphasis on isolating the targeted muscle
25. _Press-Fly: Pressing Movement, But Arm-Forearm Angle 90Deg+
26. A. Distal = situated away from the centre of the body
27. B. Proximal = situated nearer to the centre of the body
28. Stance = width of the limb placement
29. Lockout: the last portion of the movement till the
    joint locks and can no longer extend
30. Uneven: Pressing
    - 1 arm close, 1 arm Helping->extended to the side / top
31. Uneven: Pulling
    - 1 arm pulls lower (Ex: pullup with 1 arm hanging by towel)
32. 🔊 Group = primary muscle groups involved
33. 🔉 Group = secondary muscle groups involved

♨️🔥 Warmup

Do several (X) amount of easier sets

Before starting the exercise's working set

EX: (long warmup) Bodyweight

1. Pushups, resting point -> Ribcage
2. Pushups, resting point -> Hips
3. Pushups, resting point -> Knees
4. Pushups, FULL @RPE >5

EX: (long warmup) Weights

• 1 Rep Max(1RM): 145kg
• (Empty Bar)20*30, 40kg*15, 60kg*8,
  80kg*5, 100kg*3, 120kg*1, 130kg*5+
• Rounded Up Percentages: 15%*30, 25%*15,
  40%*8, 55%*5, 70%*3, 80%*1, 90%*5

❗ Note: YOU ONLY DO THIS for the first set of the workout
     Exercise 2: Warmup 0-3 sets
     Exercise 3: Warmup 0-3 sets
     Exercise *New: Warmup 1-3 sets
     *New -> for another muscle group
     (that you didn't even work as a secondary one)

🔁⚡ Frequency

Days Per Week: 2-7 @Week

Types of Sessions: 2 [Alpha, Omega]

-> alternate between them,

-> DON'T do the same one 2 sessions in a row

❗->> If Recovery Low: LOWER The RPE

Cardio: Walking /Hiking /LightRunning /Static Jumps/ Cycling

• - are not considered in that 2-7 range, those are extra cardio.

Muscle Maintenance:

• - Minimum 1-2 @week (1 being both ALpha&Omega combined)

Muscle & Strength Gain:

• - 2-4+ @week

For Less   Days@week: Volume++ (total nr. of reps) & Especially Intensity+++ (RPE score)

For More Days@week: Beware of overdoing High RPE sets

Why 🚆?
-=> Trying To Bring The Best Out Of You
Mantra:
-> I'm Alive,
=> Therefore I Fight

⚛️ The Science of Higher Frequency

Muscle protein synthesis(MPS) in non-enhanced(hormones) humans
was shown to be elevated 24-48h after the workout ended.

So doing the same workout with 1-2 rest days would be great!
But be sure to (in time) find a good balance between->
Training Stimulus & Rest Days
Not Close To ideal Eating? -> Don't Attempt 7@week :)

*Note: Male Hormones & Their Derivatives
Enhance muscle protein synthesis (MPS)

1. As in more MPS created by 1 workout.
2. MPS is constant, even WITH NO TRAINING DONE.
3. AKA you can 🚆 a muscle group once a week
   Like PRO bodybuilders do && Gains Muscle
   

I made this point so that if you want to try X/Y programs you find online,
you know for whom that program is intended for.

😬<->🤯Training Parameter: RPE

(Rate of Perceived Exertion)

This Is For The Strength & Muscle Stimulus Exercises.

For each exercise, you have 2 main options:

1. Max Effort
   - Sets: ❗ Only 1-2 Sets ❗
   - RPE: 10-10(+)
   - Tempo: Any
2. Volume Work
   - Sets: 2-4+
   - RPE: 7-9
   - Tempo: A more laid back tempo, as 202

'A' will be more taxing to your muscles and nervous system

'B' create less fast twitch fiber stimulus,
      But you will have to fallback to this in order
      To achieve the desired frequency of training

❗ Note: Obviously you can get creative and combine the 2
Or adapt the number of sets based on your chosen frequency
But these are the main directions.

Training Parameter: Tempo

The time it takes to execute that part of the movement

Or The Speed you try to do the reps in

❗ Note: If you don't feel that the targeted muscle/muscles
Are not working hard enough, use longer tempos,
ex 303, 505, until you "get" the movement

❗❗ Note: Higher Tempo's Will result In Higher Muscle Soreness

We Track 3 Moments:

1. The Contraction / 'Positives'
2. The Pause Between Reps
   For Pushing/Extension Movements: The Bottom of the rep
   For Pulling/Flexing Movements: The Top of the rep
3. The Lowering / 'Negatives'

You can note them as 101, 513, etc,
Each of the numbers being one of the 3 moments

Examples

• 101 = Banging reps as fast as possible
• 111 = [Usually for Pushing Movements]
  Explosive Reps /w Pause (at the bottom for pressing)
• 103 = Explosive positive, Controlled Negative
• 313 = [Usually for Flexing Movements] Slow Heavy Contraction

Training Parameter: Rests

Rests Between Sets (of the same exercise)

30s-90s

Preferably active break

• Stretch (other muscle groups than the working set ones)
• Walk
• Static Jumps (Rope Skipping with no rope)
• Static Walking (Shifting weight between legs + Heel rise->Weight On Forefoot)

Training Parameter: 🚆 Session Length

1. 🔫 For > 60min TIME
   ->FOR Basic Strength && Conditioning
2. You Can use SUPER-SETS (That don't collide Muscle groups)
3. Over 60 min only if ❤ session after

➡️ Neck: (cervical) brought back

⬇️ Shoulders: down (to the sides)

↪️ Arms: (not the forearms) rotated outwards

➡️ Gut: retracted

↩️ Pelvis: backwards tilt

❗❗❗ AVOID

"The Ultimate Goal Of Martials Arts And Training Is To Not
Use Martial Arts & Your Training On Someone Else."

This Being Said...
Some Considerations:

Fists

Types Of Holding A Fist & Striking

The Spike

• Concept: Hitting With Index & Middle Knuckles Only
• For:
  - Cracking Nose/Lips
  - Striking Bony Areas TO Inflict Pain
• Fist
  - Pinkie & Ring Fingers Lower In The Palm
  - Middle & Index Fingers Upper In The Palm
  - Thumb Presses Index Laterally

The Bash

• Concept: Hitting With 'The Whole Fist'
  Knuckles & Proximal Phalanges
  - Pinkie, Ring, Middle
• For:
  - Knockout Attempts
  - Stagger
• Fist
  - Fingers Equally Placed In The Palm
  - Thumb Over Index & Middle Intermediate Phalanges

Dont's

- Don't Try Body Hits

- Don't Use Fancy Kicks

These Are Suited For Gloved Long Fights
Not Very Short Skirmishes (Real Life)

This is a system.

A way to think about training.

The exercises selected all have a purpose

-> working different muscle groups and different

     parts of the muscle

but of course they aren't the

only ways to train those groups.

The Gaps

You won't find exercises for all muscle groups,

-> it's intentional, I've found that training

certain muscle groups certain will

actually hinder your posture & natural movements.

Why Is Bodyweight Listed First

I always found awesome the idea of being able to

->fully train in any given conditions,

that's why I've selected the

bodyweight only exercises first.

Adapting & Experimenting

You can do the exact same concept

-> With dumbbells

-> With only gym machines

-> With barbells

-> Other Bodyweight Exercises;

Check out the reasoning behind this

training system & exercise selection

-> Then, if you have a better solution

     with a better explanation

=> Add those adaptations & preferences to it!!

Food

Will Determine

-> In Which Direction

-> Your Body Will Morph

No Matter How Much You Train

No Matter How Hard You Train

👑Kcals/Calories

LOSING / MAINTAINING WEIGHT:

(-) 500-1500 of daily kcal Cutting

Don't be anal regarding daily caloric intake

Instead think on a weekly basis

and then again calculate the mean between several weeks.

    For example, you have 3000kcal to maintain weight,
    your goal is to maintain weight.
    Kcals@Day 2500, 2500, 4000, 4000, 2000.
    This is still a 3000kcal diet.

STRENGTH & SIZE

(+) 500 of daily kcals Bulking

If you messed up, use the same caloric surplus

❗ If it gets out of hand, do as the above note

Best Case Scenario: Keeping Your Surplus Constant.

Da Math

Calculate daily maintenance caloric base

Add These Up:

(+) Resting metabolic rate

(+) Weekly Light Repetitive Efforts

(+) Add daily extra efforts

    30min+ of Extra Walking

(+) This is a good resource

      There are Also online calculators / databases

      for calculating exercise kcal consumption

Get Info For 10 min of exercise

so that it's easy to reason with.

No-Calc

Less Control && Less Ideal

But Still

- Establish Semi-Fixed Meal System

- Rough Estimate Kcal On The Plate

- Add/Remove Based On Goals

But Still

Meals

Basic Rules

- Have proteins in your post workout meal

- Minimum: 3 meals /w Tier 1/2 40g protein
      *Protein Tiers -> [Food: In Depth]

- Good: 5 Meals /w 40g

- Even better: 5+ (can be less protein@meal)

❗ Note: This Is A Rough Example,
Base Those Numbers On Your Metrics And Weight!

Macros

Macros Are 👑 In Regards To "How You Feel"

Minimum intakes

- Protein: 1g+/kg (2.2g/lbs)

- Fats: AT LEAST 0.5g/kg

- Carbs: none, increase/decrease based on goals

Micros

These are the Vitamins/Minerals

A Big-o Vitamin & Mineral Supplement
With 100%+ Of Daily Intake
Will Take Care Of Most Of The Diet Gaps

❗ Note: This Is A Very Good Habbit,
-> For The LongTerm.
Macros Will Mostly Decide "How You Feel"
But Micros Will Help Prevent Some Health Complications

Sources: Protein

Minimum intake Protein: 1g+/kg (2.2g/lbs)

Tier 1: Whey, Lean Meat, Casein, Fish

Tier 2: diary, eggs (T2 Because Of Too Much Saturated Fats)

Tier 3: anything plant based

- Tier reasoning: there are less muscle building
  specific amino acids in lower tier proteins

Sources: Fats

Minimum intake Fat: AT LEAST 0.5g/kg

Polyunsaturated

Tier: Essentials

Where:

- oils: Canola/Flaxseed/Walnut

- nuts & seeds

Quantity: X

(beware some of them are

pretty high in saturated fat also)

Benefits:

- Hormones, skin health, anti-inflamatory, nervous system repair

Monosaturated

Tier: Good

Where: Basically same as the above

Quantity: X

Very Ok source of calories

Can aid in heart health

No serious side effects from eating them

MCT (Medium Chained Triglicerides)

Tier: Good

Where:

    - Best Natural Occurring: Coconuts / Coconut Oil

    - You Can Get Pure (Under C10) MCT Only Oil

Quantity: Not in excess

No Exact Guidelines Given

Benefits:

    - Coconut fat is half Lauric acid

  which (as human breast milk) aids the imune system

  - *Lauric Is A Longer Molecule (not quite MCT)

    - Coconut fat is 15% Pure MCT

    - Can Directly Be USed By The Brain

    - Slightly Higher Metabolism

Saturated

Tier: Meh

Where:

    - Just Saturated: meat, diary, eggs

    - Some Saturated: peanuts, cashew, coconut, other

Quantity: Not in excess

    - Should be under 10% of total Kcals

Benefits:

    - No real benefits

Trans Fats (hydrogenated)

Tier: NO

Quantity: The Less The Better

This is The worst macro you can eat

Sources: Carbs

Good Sources

T1 Grains Ex: Rice, Wheat, Corn, Oats

T2 Vegetables Ex: Beans, Potato, Soy

- Tier reasoning: high total mass, high vegetable protein foods
  will digest worse than clean grains
  T2 is ok too, but more as side dishes rather than main sources

Minimum intake Carbs: none, increase/decrease based on goals

• Size, Strength? -> Add Carbs++
• Maintain, Cut?   -> Adjust Based On Kcals

Glicemic Index(GI)

Basically how much your blood sugar(glucose) raises

Screw this up alot, diabetes

The easier it gets digested & absorbed in the gut the higher the index.

GI overview

• v.high powders
• medium-high white grains/starchy food
• medium integral grains are
• low-medium nuts
• low vegetables
• v.low meats/diary/eggs

❗ Note:Eating proteins/fats with carbs
will change (lower) that index

❗❗ Note: that list is a high level overview,
if you want to change what
you eat based on this check some good lists to
better understand the phenomenon

Types of molecules

Glucoze/Amidon:

    - most performant source of energy

    - high water retention, in the muscle (but also in rest)

Fructose:

    - lowest performer

    - More similar to fats actually

      It doesn't get into the blood stream directly,

      rather it's metabolized in the liver.

Sugar:

      - 50/50 glucose/fructose

Lactose:

      - Nothing really to say, but not an ideal source

RANKED

-> From 'best' (least harmfull) to worst

• - Deep Breaths
• - Water
• - Spices
• - Vegetebles
• - 0 or very very low kcalorie drinks
• - Sweeteners (any with '0 kcal')
• - Salt
• - And the worst, 🚬-ing

❗❗ Note: SALT & SWEETENERS make you retain water,
so the scale might actually go up,
when you are actually losing calories.
(IT'S TEMPORARY/SUPERFICIAL)
**They DO WORK, just don't be shy with the quantities,
and understand the side effects.

Low Kcal Tips

Dieting?

-> Hard Liqueurs (Lightest On Calories)

-> /W Sweetener Juice (Coke 0 / Other Tasty Options)

Kinda Dieting?

-> Low Kcal Vegan Juices, Like Almond & Coconut Ones

diet

-> 'Diet' as in losing weight

❕ Note: Alcohol Dehydrates

The Worse The Dehydratation,

The Worse Hangover.

Know Your Mean Alcohol Tolerance

Keep Track For Several Nights

How Much You Consume

A Drink:

• Beer: 1 Beer Pint (4-4.7%+, 1 pint (500ml, 17oz))
• Wine: 1 glass of wine (150ml, 13%)
• HardL: 2 shots (small 25ml, 40%)
• HardL: 1 shot (big 50ml, 40%)

1. Observe After How Many Drinks You Feel: X/Y/Z

2. Observe In How Much Time You Drank Those

Think Of These As An Alcohol Unit

They All Are Equivalent

The Only Reason You'll Hear Different

Is That People Do Not Take Into The Account Their Habits;

Adiacent Habits

That Influence The Next Day's Outcome

Ex: Hard Liqueurs /w Sugar Soda

-> Sugar: Initially Hidrates & Creates Water Retention

-> But If Too Much Sugar Comes Too Fast Into The Bloodstream

-> It'll Actually Do The Oposite

Ex: Hard Liqueurs At The Club

Wine / Beer At Home

-> Some People Do This, THen THey Compare The Two

-> 1 you're sitting, probably with food

-> 1 you're standing/moving/dancing, 4h+ Without Food

Ex: Liqueur Cream At Home

-> 'Best Of Both', A Lot Of Sugar, Sitting

-> Bonus Point: Low On Liquids

-> "Sweet Drinks Make My Head Hurt", Well... The Above?

"The 0K Method"

(0Kcal)

Juices with "0 kcals" (0K), with sweeteners, the reasons:

1. Not Fking Up Your Caloric Intake Too Bad

2. Drinking Liquids Strongly Helps The Next Day's morning (hangovers)

3. A side effect of sweeteners is actually water retention,

so they really help manage the side effects of alcohol

*Whooa There, I'm referrind to hangovers
you've damaged your liver, lipids profile &
nervous system anyway.

*Note: Caffeine Dehydrates

Stuff Like Coke 0 Don't Have A Lot

But If There Are Other Options, Go With Those.

"The Vegan Drinks Solution"

Almond/Coconut "milk"

- Or Other Drinks With Fat, But Low/No Sugar

- Vegetable Drinks Blend Well ---> Very High Satiety

As Drinks Go, You Can Blend Them With:

-> Hard "Odorless" Liquors like vodka/white rum/other.

Supplements

They Help, it's just that,

Don't expect miracles,

this is not medication -> this is food !!

Daily

Vitamins & Minerals

- Prevent Dietary Deficits

- LongTerm Health Helper

Pre-Workout

Caffeine + Creatine

- Creatine adds water to the muscle

- Some strength increase

  especially power moves

- Bigger Muscle VOlume

Intra-Workout

Bcaa/Whey + Carbs

Carbs: Powder of Dextrose/Glucose/Maltedoxtrin

Post-Workout

Whey w/wo Carbs

Muscle protein synthesis is really in motion,

Now would be a good time to make amino acids

available to the muscles.