This program is by far the best I have followed to date. It keeps me well, strong and ambitious. The goal is prevention, prevention of disease and prevention of unnecessary trouble. A fit well-nourished body is best. That much I can do.

Rise & Shine!

• 250ml filtered water
• 250ml freshly squeezed juice (add 1 tsp. calcium ascorbate powder)

Take Supplements

• 2g tyrosine
• 2 caps Gingko Biloba
• 2g Vitamin E (mixed tocopherols)
• 500mg Acetyl-L-Carnitine

Bathroom hygiene, full body dry brush massage, hot/cold shower (during this time I listen to educational tutorials)

Pre-Workout Shake

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp/mixed plant-based protein
• 2 T. hemp seed oil
• 5g Spirulina or Chlorella powder
• 5g L-glutamine powder
• 5g D-Ribose powder
• 1 T. raw honey
• 250g mixed fruit (papaya, banana, berries)

Take Supplements

• Vitamin complex
• Mineral complex
• Glucosamine Sulfate Complex
• 200mg Panax Ginseng extract
• 100mg Grape seed extract
• 300mg CoQ10
• 200mg alpha-lipoic acid (R+)
• 2g HMB

1-2 cups fresh ground organic strong black coffee

Study online courses, internet research, study journals, write magazine/newsletter articles, mark student dissertations, write new course material, etc...

Time to Train!

Five Steps to Health Workout Program

1. Warm-up
2. Resistance Training (One Bodypart)
3. Core Training
4. Cardio (interval)
5. Full Body Stretch

Drink 1 liter filtered water (add Vit C/Electrolyte powder)

Post-Workout Shake

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp/mixed plant-based protein
• 2 T. hemp seed oil
• 5g Spirulina or Chlorella powder
• 5g L-glutamine powder
• 5g D-Ribose powder
• 5g calcium ascorbate powder
• 5g Creatine Monohydrate powder (postworkout only)
• 1 T. raw honey
• 250g mixed fruit (papaya, banana, berries)

Take Supplements

• Vitamin complex
• Mineral complex
• Glucosamine Sulfate Complex
• 100mg Grape seed extract
• 200mg alpha-lipoic acid (R+)
• 2g HMB

Meal

• Bowl of oatmeal/slow-cooked steel cut oats (water, no milk or cream)
• Grated apple & black currants
• Sweetened with blackstrap molasses & honey

1 cup herbal tea

Meal

• 100-200g sardines, mackerel, turkey breast, bison, lamb, etc...
• Raw vegetables (carrots, broccoli, cucumber, mushrooms, radishes, cauliflower, celery, etc…)
• Vege Dip (extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard & 1 bulb raw grated garlic)

1 cup herbal tea

Mid-Afternoon Protein Shake (Shake & Take)

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp/mixed plant-based protein
• 2 T. hemp seed oil

Take Supplements

• Vitamin complex
• Mineral complex

1 cup herbal tea

Meal

• Large green salad (same dressing as vege dip)
• Bison, top round, halibut, turkey breast, salmon, etc…
• Steamed kale, mustard greens, broccoli, green beans, etc…with ghee (clarified butter)
• Brown or wild rice, yams, lentils, etc…

1 cup herbal tea

Evening Walk 20 minutes

Evening Protein Shake

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp/mixed plant-based protein
• 2 T. hemp seed oil
• 100g green apple, pear or peaches (low glycemic)

Take Supplements

• Vitamin complex
• Mineral complex
• 4 caps Probiotics
• 9mg Melatonin
• 1000mg calcium citrate
• 500mg magnesium citrate

Snack

• Walnuts or Almonds (raw, unsalted, cracked fresh from the shell)
• 2 Mandarin oranges

Filtered Water 30ml per kg of lean mass consumed throughout the day between meals (not with meals)

Personal Commentary

The dietary format outlined above is the general standard I follow. It keeps me lean, maintains a positive nitrogen intake for growth and repair, provides a sufficient amount of energy and calories to compensate for my own personal metabolic and training needs, and contains both a favorable mix and good concentration of naturally occurring micronutrients, antioxidants and phytochemicals. Most of my carbs are low-glycemic, fiber rich and high in water volume. The diet is primarily alkaline and compatible with my genome.

Of course I do like microbrewed natural beer served ice-cold from the bottle. Anytime is Miller Time! One of my favorite alcoholic beverages is mead. Mead or honey wine, is produced by fermenting a solution of honey and water.

For treats I love Tracy's baking as she makes the best Carrot Cake and Date Squares in the world, guaranteed! No sugar, freshly milled organic gluten-free flour, every ingredient she uses is from the highest quality raw materials available. And best of all she pours the most powerful ingredient of all into her work - TLC - designed especially for me and the kids. That's why her baking is the finest and so irresistible! Tracy by the way is an incredible whole food cook.

During the transition from bodybuilding/fitness workouts to Track & Field season, I tend to gradually increase my intake of carbohydrate dense starches, such as yams, squash, brown rice, lentils, beans and hotcakes (made with freshly-milled buckwheat or spelt flour). I train more for power in the gym, add powercleans and front squats, drop most of the isolation movements and incorporate plyometrics, sprinting, hill climbing, skill training and plenty of hammer throwing.

I will often train twice daily, so my increased carbohydrate intake is justified by increased activity. This is one of the keys to successful carbohydrate and body composition management, also know as the CHI Prime Directive: Supply Your Biological Demand. The other key is staying away from junk carbs including anything that contains added sugar or white flour, such as bread, pasta, bagels, commercial breakfast cereals, sweets and pastries.

Junk Food = Self-Sabotage = Disease = Depression = Loss of Quality of Life

Physical appearance doesn't count for much when competing in the hammer. In fact it's completely irrelevant. Unlike bodybuilding (where appearance is everything) hammer throwing like most sports is a game of physics and mathematical constants such as speed, distance, body mass, distribution of body mass, body composition, vertical incline, altitude, air temperature, humidity, wind conditions, exposure to direct sunlight and V02 max. It's how well you can perform. Period!

In the vast majority of competitive sports, you get no extra points or credits for a chiseled six-pack, diamond calves or 20" arms. In fact a large, muscular, bodybuilding type physique can act as a deterrent in many sports. But I love mirror muscle more than sport or at least it's a toss-up, so I'm not willing to sacrifice too much of my physique for the sake of absolute performance gain. Losing 2-5kg of hard-earned muscle is about all I can take psychologically, and that's only because I know I can gain it all back. I know what I like!

As always, stay well and live free!...Dr.C!