Eating for Convenience or Performance

Lifestyle, Special

If you were planning for a big day ahead; a schedule of important meetings, a hike, or even just a long day of festivities, they all require the energy to do so.

If you went into a meeting without a coffee, a decent breakfast or whatever else your morning ritual consists of, would you find yourself unable to function capably?

If you only packed enough food or water to last you half the journey, would you enjoy it half as much?

And finally, if you didn’t line your stomach with something solid before a heavy drink, could you make it till the evening or barely scrape through the day?

While all these instances vary in their role and function, work, pleasure, limits, none, they all share this contrast of either performing well or not at all. It goes back to what I’ve been saying about this issue with performing the BARE MINIMUM, SOMEthing better than NOthing, but it’s neither any consolation or justification of not feeling or being your best.

Unless I delay my first meal of the day a little bit later, I will always eat breakfast, I used to have a love hate relationship with porridge, in that I loved feeling nicely full, but hated having to wait for it to cook, cool down and eat. This was a whole ten minutes of my day I wouldn’t get back, for the most part I would have took the extra time in bed if it didn’t mean going hungry, to now, being one of the highlights of my day. Of course this comes from being being on prep, appreciating both the food and energy a bowl of oats provides much more than the average person with even less time than I do.

Yes, protein bars, snack bars, ready made drinks and the like are better than completely nothing, but they are GARBAGE compared to real food. Look at the amount of sugar and refined components that contribute to the great long lists of ingredients on the back, your body still has to break down all the things that warrant them being able to sit on the shelf for often prolonged periods, so be mindful of a mere easy protein hit. In addition to this, Focusing solely on the protein content of foods throughout the day and rationalising them OVER carbs and fats is ridiculous, yes you do need protein especially if you are under eating or training often enough, but it shouldn’t be the determiner of all said food choices.

Taking the bare minimum approach aside from food is equally damaging, scraping away at things you’d rather not do, compromising energy away from the things you would. For what it’s worth neither are really getting the most out your potential. It is this lacklustre for anything besides that which we enjoy ultimately down to TIME? the very thing we are all desperate to have more of? If so then, how much more of it would we have if we performed well at EVERYTHING, not just things we enjoy?

It’s easier said than done I know, laughable and shivering with optimism I am at the thought of consummating just as much enthusiasm washing the pots as I do when I exercise, though there would’ve been times where even Matilda would’ve wished she had a dishwasher.

This again comes down to putting the right fuel in, forget food for the moment, simply combust the conviction to rationalises the mundanity of tasks, accepting them, as opposed to questioning why you’re wasting time at all.

Now that that’s out the way,

COOK YOUR OWN FOOD.

Hopefully I’ve not just lost half my readership.

If you’re still here it shows that you’re getting the point. The process before and after cooking is one that’s bittersweet, especially when dieting, the smell making you hungry, having to clean up when you’d rather be resting. Although, there’s definitely worse things you could be doing. It’s a pretty minor undertaking in the vastness of things certainly more difficult and painful, it all comes down to weighing things up solely on cost:benefit, the cost being an hour or your day vs the day being undernourished.

You decide which you’d rather have in the meantime,

Follow my journey on Instagram, jakedarcyfitness

Jake 💪

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Lifestyle Changes and ‘Bulking’

Lifestyle

‘Calories are Calories’, ‘If it fits your Macros’, ‘Get a bulk on for the boys’ these are all probably things you’ve heard before when the topic refers to a caloric surplus. This surplus is something I have previously mentioned in ‘Should I eat more?’ being that if we aren’t losing or gaining we are just maintaining a weight that has taken almost a lifetime for our bodies to adapt to. So will it take a lifetime to undo if we allow it? For each of the lifestyle factors that contribute to our total daily energy expenditure (TDEE) what is the best approach to spark a positive response from our bodies, sustaining thereafter the initial month of results? Fad diets, cutting carbs out for prolonged periods and the U-Turn-like switch of habit may provide quick results but does this come without an impending need to replace one thing for another? Swapping whole foods for replacement shakes, stopping smoking and then eating twice as much or ‘fasting’ but not really putting the food back in?

Depending on the person and the immediacy of a needed lifestyle change I would say a   ‘gradual’ over the ‘cold turkey’ approach when it comes to aforementioned diet changes. This should provide more control over decision making rather than creating an erratic ‘forbidden fruit-like’ relationship which can only really end one way. I recently watched an advert for Galaxy chocolate, a versatile premise being one of living each day and savouring life’s moments, a great marketing hook for a Chocolate ‘addict’ with whom each day would literally be sweeter. So what about when other food now seems flavourless and a normal meal is always missing something afterward, could the daily ‘sweetener’ approach be a habit which creeps further into the days to which seem somewhat tasteless without.

So how does this relate to Bulking? Well as the chocolate lover justifies an even sweeter time watching a film or adding a treat to their lunch-break, the ‘bulker’ justifies ‘calories’ More calories at every opportunity; more energy, building more muscle and thus burning more fat in the long run? Even sweeter right? Well where do we draw the line for bulking and just pure greed?

Ascertain your surplus, plan out the ‘bad calories’ and work them in around exercise so that they’re being used for fuel and not for fat stores. Be clever about ‘cheat meals’ as they can impede on the rest of your diet day to day. If you eat a large pizza at 6pm filling you up to the brim whilst still having the rest of the days food to consume, this will make going back to clean calories twice as hard and bitterly resentful. Asses changes to your body composition, does your skin look more ‘watery’ and flat as opposed to tight and vascular, note how said meals and even high sugars both spike and sap energy which you’ll have to sleep off. Sleep being the key to recovery, surpassing the justification merely throwing back more convenient protein and recovery supplementation. Finally, the additional calories that are essentially going to assist in building more muscle will need to hold on and sustain on your ‘new’ frame for a sufficient time in order for it to stay when you cut. Therefore only getting the additional calories from junk food –instead of calorically dense foods– will both hinder your energy levels cutting back down and jeopardise your body composition that has only initially been leaving you more ‘full’ from the extra carb-dense treats and not from solid muscle or what you think is ‘#gainzz’

Bulk smart folks,

Jake 💪

Should I be Eating More?

Lifestyle, Special

If you happen to tell someone they’re eating too much, chances are, they probably are. It’s only until they can identify the amounts; portion size, calorie and macro content can they then comprehend how much they are ‘Over-fuelling’ their bodies. For the ‘Hard Gainer’ –someone with a high Basal Metabolic Rate (BMR)– these same amounts are just as important, if not even more so than someone who is purely overindulging.

In order to ascertain why you are not gaining weight, first you must ask yourself ‘On a typical day, how often am I hungry?’ This is the first give away, the typical time between each ‘meal’, not a snack or a protein hit, one comprised of all three macronutrients; protein, carbs, fats. When you are hungry, your energy mostly comes from that which you have eaten previously, and so, if you’re looking to gain weight, each meal to succeed exercise MUST provide enough energy going through to the next. Feeling hungry is essentially using energy from time previous as well as NOW, if you make it so, what you currently have in your stomach is the determining factor of whether you can both recover and perform later on. Fuelling purely for performance aside, we’re not all swimming the channel, cycling the Tour de France or need 10,000 calories a day, but how often do you drive with your petrol light on? this is essentially being hungry. There’s only so far you will be able to get on less fuel, and when it comes to filling up do you only put in half a tank or the full thing? The answer will determine both how much stress you may inflict on your vehicle rationing gears, if you can comfortably make it to your destination and at what cost.

If petrol stations were not open for 24 hours and we had to ensure a full tank throughout the day who would benefit the most; the morning or evening filler? neither, and while one can simply park a car until its next use, the body continues to metabolise during sleep regardless of whether it has been filled up or not. My point being one with the intention of addressing the malpropre justification of impending excess, built up from the days of rationing nutrients to surmount an even bigger challenge of appetite, only then surmounted by an even greater height of satiety which later stands to sister the peak of nourishment that your body REQUIRES daily. If the goal is to gain, there has to be no other route than the one which sustains beyond what which could allude to be the peak, sustaining a contingency plan for another treacherous slump. The mood gauge swayed by the gravity plummeting momentum if you make it so or the catalyst to scale the next scramble.