Nearly 9 months in and I haven't skipped a single day of training. About 60 days in, I had both tennis and golfer’s elbow in my left arm and could barely hold a weight, so I had to tie them to my hand while wrapping my arm with about 3-4 braces—from my thumb to my elbow. After day 112, I screwed up my left knee. It hurt like hell, but pain wasn’t going to kill me. Then came summer, and I got sick—sinuses all messed up, barely wanted to get out of bed, but I still hit the gym. Even if I was only at 65%, giving up wasn’t an option. And just recently, that on-and-off cold/flu knocked me down twice. There was a day my face looked puffy as hell, I couldn't breathe, but again, not dying, still showing up. So, what’s the takeaway from all this? What’s the point? For me, it's been about smashing through tons of mental barriers when I needed it most. I look back at last year, a total mess, inhaling pizzas and junk, asking myself what’s the point if I end up back in prison. But then I started understanding about frequencies, high and low, and about contraction and expansion phases. Acting low frequency in a contraction phase just sinks me deeper. But if I flip the switch, keep high frequency during those tough times, I stay afloat. Then, when I hit an expansion phase, I’m already revved up and ready to soar. Like Seneca said, “Luck Is What Happens When Preparation Meets Opportunity.” I’m preparing, every damn day, so when my shot comes, I’ll be ready to take it and make it count.

Tired of diets that demonize certain foods? Let’s set the record straight with the Mediterranean diet—it’s about balance, flavour, and eating foods that genuinely nourish your body. Here’s how you can enjoy this diet without falling for common misconceptions: - Proteins: Red meat isn't the villain here. Enjoy beef, lamb, and chicken, cooking them in ways that preserve their natural flavours—grilling, roasting, you name it. Seafood, too, is a big player. Load up on fish like salmon, mackerel, and whatever else you fancy. They’re packed with omega-3s for your brain and heart. And remember, if you can't do shellfish, no sweat—there's plenty of fish in the sea that are just as nutritious. - Fats: Here’s where it gets good. Butter, ghee, and olive oil are all in play. Use butter or ghee for cooking to enjoy their flavours and nutritional benefits. Olive oil is perfect for dressing salads or light sautéing. Don’t shy away from avocados and nuts like almonds and walnuts; they provide essential healthy fats and taste great. - Carbs: This diet loves its whole, unprocessed carbs. Sweet potatoes, whole grains like quinoa and farro—these are not just fillers, they're energy providers. They come packed with nutrients that keep you going all day long. - Vegetables and Fruits: Load up on a variety of veggies—spinach, broccolini, capsicums, and more. They're essential for their vitamins and minerals. Fruits are your natural sugar hit—they come packaged with fibres and antioxidants, which help your body process their sugars more efficiently. - Dairy and Eggs: Keep the dairy, especially full-fat versions like Greek yogurt and traditional cheeses, which are richer in nutrients and keep you satisfied longer. Eggs are a powerhouse, perfect for starting your day or as a protein boost in salads or sandwiches. - Salt and Seasonings: Real salt, especially unrefined sea salt or Himalayan salt, is your friend, especially if you’re active. It’s crucial for hydration and preventing muscle cramps. Season your dishes with a mix of herbs and spices—garlic, oregano, paprika, and others to enhance flavours without overloading on sodium.

In the journey of recovery, especially when you're committed to rebuilding your physical and emotional health, it’s crucial to understand the impact of alcohol on your body. Here’s why even minimal alcohol consumption can seriously mess with your recovery and fitness goals: - Total Testosterone Block: Maintaining optimal testosterone levels is vital not just for muscle growth but for overall well-being. Alcohol, even in small amounts, can drastically lower testosterone, impacting everything from your mood and energy levels to muscle maintenance and recovery speed. Low testosterone means less muscle and more fat, not what you want if you’re aiming to look and feel strong. - Hindering Protein Synthesis: Building muscle depends crucially on your body’s ability to process protein. Alcohol throws a wrench in this process, slowing down muscle repair and growth. For anyone in recovery, this is doubly harmful, impairing your physical strength and slowing your progress towards a healthier body. - Dehydration and Poor Recovery: Alcohol’s diuretic effects cause dehydration, depriving your muscles of essential nutrients needed for recovery. This can make you feel physically uncomfortable and can also trigger cravings and potential relapse, making it harder to maintain your sobriety. - Boost Your Appeal: Here’s something a bit lighter but equally important—looking your best! Staying off alcohol means you’re always at your sharpest, physically and mentally. Think about it; don’t you want to be that person who gets hotter every day? Don’t you think your complementary other deserves to gaze at the best version of you? Absolutely. So every time you say no to alcohol, you’re saying yes to turning heads for all the right reasons. The Bottom Line For anyone in recovery, avoiding alcohol isn’t just about dodging a relapse; it’s about empowering yourself to reach the highest levels of health and wellness. It’s about being the best you can be—not just for yourself, but for the people you care about. Remember, every decision to avoid alcohol is a step towards strengthening your recovery and enhancing your appeal. Let’s stay sharp, look fabulous, and feel even better.

Let's dive straight into the meat of the matter: macros. We're not here for fluff; we're here for the hard facts about proteins, carbs, and fats—your diet's backbone. Over the past seven months, I've been dissecting and mastering these elements, and it's reshaped how I approach nutrition. I'm no diet guru, just a regular guy on the grind, learning the ropes, staying lean, and doing it without breaking the bank. Understanding macros is like unlocking the manual to your body's engine. Proteins, carbs, and fats are what keep you running. They're about optimizing your physical and mental performance. Here's the breakdown: both proteins and carbs provide 4 calories per gram, while fats ramp it up to 9 calories per gram. My daily intake starts at 200 grams of protein, 250 grams of carbs, and 100 grams of fats. But remember, these numbers aren't set in stone. They're a baseline that I tweak as I gauge my body’s responses and learn what fuels me best. Now, let’s talk budgeting—because good nutrition shouldn’t drain your wallet. Here’s a practical guide to sourcing macros without spending a fortune: Proteins: - Canned Mackerel: It's my top pick for omega-3s and lean protein. Affordable and nutritious. - Chicken: A staple for building muscle without splurging. Versatile for any meal. - Mince/Patties: Quick and cost-effective, packed with high-quality protein. - Eggs: The ultimate budget-friendly powerhouse. Perfect for any meal of the day. - Protein Powder: Essential for muscle recovery, especially after intense workouts. Carbs: - Rice: Cheap, filling, and a great source of energy for any activity. - Sweet Potatoes: Packed with nutrients and fibre, they’re more than just filling; they're sustaining. - Broccoli: Low-cost, high in fibre and vitamins—key for a balanced diet. - Oats: Start your day strong without emptying your pockets. - Fruits (Dates, Sultanas, Berries): Ideal for a natural sugar hit that doesn’t feel like a cheat. Fats: - Olive Oil: A kitchen essential for healthy cooking.