Day 2

This protocol is inspired by Siim Land's approach as of today.

I wan't to utilise some of the benefits of an extended daily intermittent fasting time-window, while preserving muscle-mass and strength performance gains over time.

I consider it like a diet. But some variant of it may perhaps be possible to sustain.

I believe however that I do well on two meals a day and with a bigger first meal, although want to challenge this belief.

 


Day 2 of what you may ask?

Well. I'm pivoting into a protocol that prioritises protein more.

I want to be sufficient on energy macros (fat and carbohydrates), and be flexible and smart in how I time, distribute, in what order, etc with regard to my caloric needs.

The protocol I am using, has elements of a protein modified fast. However I don't want to tank hormones by going too low in fat, so that is an example of a lower bound constraint I use.

I adjust my carbohydrates, and fat according to the type of activity and the activity level I do.

There is one main meal of the day where most of my nutrition is done, so the protocol utilises intermittent fasting or time-restricted eating to some degree. However, it includes protein, and amino acid supplementation during the day of a time-window of maybe 14 hours. 

The first supplementation is in the morning a few hours after waking up.

I take 2-3g of leucine, Glycine 3-5g, Ca-AKG 400 mg,  fucoidin 600 mg, 1.5g of glucosamine, Niacinamide 500mg, 1000mg of TMG, NMN 500 mg(optional), some water and green tea with this.

I wait until 10 am for my first morning coffee. I include maybe 2 teaspoons of mct and 1 teaspoon of cacao butter. Cacao butter is  a high source of stearic acid, which may have some beneficial properties for metabolism and cardiovascular health.

I then wait until maybe 11 or 12 until my first meal.

This will be a smaller meal higher in protein. It could actually be fast digested protein in the form of 20g of way and 20g of some essential amino acids. also 3g of creatine and I am thinking about adding taurine to this protocol. Also I add collagen 10g and glycine 3g to this. Then a piece of dark chocolate of about 50 kcal. So say about 50g of protein. Currently I add to egg yolks to this. In total perhaps 300 kcal maximum 500 kcal depending on what I aim for in total.

Currently I allow a bit more calories for this first meal since I am transitioning from two meals a day.

I haven't decided whether to stick to this with protein shake instead of a meal or some hybrid.

I think a hybrid is ok. The important thing is to be protein sparing for muscle-mass preservation.



Under construction...

  



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