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Training and Diet Update
March 09, 2023

This weekend our clocks spring ahead, eventually winter will surrender its icy grip on Michigan (another winter weather advisory starts this evening) and spring will come. When those changes happen my daily routine will likely adjust. However, it’s been awhile since I’ve done any sort of fitness update. Taking care of my body is as important to me as what I read, write, and watch, so it doesn’t seem inappropriate to discuss it here.

Disclaimer: I’m not saying this is what you should do. I’m not saying this is what I should do. It’s just what I’m doing.

I usually wake up around 7am, depending on how I slept and what the cats think. One of them cries if she can see the bottom of the food dish, and the other likes to have my bed all to himself. It’s a struggle. But usually I can stay under the covers until I’m ready to get going. The first thing I do is drink a pint of water with a pinch of sea salt and a tablespoon of raw apple cider vinegar.

Is the ACV magic? No idea. But all that water sits better first thing with it than without. 

The sea salt replenishes any minerals I sweat out overnight, so it really helps in the summer. I just feel more refreshed when I’m able to add that little bit of salt. Then I brew 12oz of coffee in my french press. I know, a lot of fitness gurus say to wait 90min before having any caffeine, and maybe you should. 

Me? I like to get started early.

While the coffee brews, cools, and is consumed I pray, read my Bible, and journal. Even more than my “work,” those three things are my top priority. Doing them first thing, before Mom is up, or the phone starts ringing, or various projects demand my attention, ensures that they get done. I actually get pretty cranky if Mom wakes up early or the cats start throwing up and my routine is interrupted. 

This all takes about an hour.

Monday, Tuesday, Thursday, and Friday are my training days. Sometimes I have to cut my Friday workout short and make up for it on the weekend. First I mix up a shaker bottle of pre-workout, which is probably terrible for me. Yes, it’s more caffeine and various supplements that probably don’t do anything beneficial. I just like something cool, sweet, caffeinated and noncarbonated to sip on between sets. And I know, it’s “pre-workout,” not “intra-workout.”

Moving on.

For the last 10 weeks I’ve been following Mark Lauren’s 90 Challenge intermediate workouts. In the past I’ve done the advanced program, but I realized (accepted?) that, while I have the strength, I simply don’t have the flexibility in my legs to do all the movements. The workouts are full body routines that take about half an hour by the time you account for warmup, cooldown, and tutorials. You probably noticed that I haven’t mentioned breakfast yet. Some of these calisthenics workouts involve rolling or jumping. I don’t want to wait for food to digest, and I certainly don’t want it banging around down there while I work. 

Fasted workouts work for me.

As soon as I’m done with the calisthenics, but before I do the cooldown, I pick up some dumbbells. Mondays I do chest/triceps, Tuesdays back/biceps, Thursdays shoulders/triceps, Fridays legs/biceps. Between sets I’ve been using battle ropes for 20 seconds to keep my heart rate up. I was doing kettlebell swings for that, but since I hurt myself I’ve been a little gun shy about those. This is the time when I listen to podcasts, sip my pre-workout, and really hope to build muscle mass. I also look at my phone way too much.

This takes about another hour, give or take, and I finish with the cooldown.

Then I come upstairs (I train in the basement, not the garage, because it’s warmer and I can hear what’s happening in the rest of the house). Depending on the time, I’ll either fix breakfast or start writing my Locals post. I like to do a 16hr fast, but it’s not always possible. Training does blunt my appetite for a few hours, often to the degree that I can’t eat right away. I don’t think there’s a metabolic window or that I’m losing gainz as long as I eat enough later.

But breakfast is my favorite meal.

Lately I’ve been eating four to six eggs, scrambled. I also have a glass of raw milk, and a slice of organic Irish soda bread with local raw honey. If we’re out of bread I’ll have oatmeal. This is my biggest meal of the day. Lunch (if I eat it) is usually a lean protein and vegetables, and maybe some avocado if I have it. For dinner I’ll eat a more balanced meal with meat, rice or potatoes, and a cooked vegetable (usually broccoli).

And a protein shake for dessert.

Depending on what I need to meet my goals for the day, I’ll use a scoop of 60% soy free whey isolate and 40% casein protein, some frozen banana, 85g yogurt, maca root with either cacao or beetroot powder, and maybe some honey and/or cacao nibs. If I’m really hungry I’ll throw some oatmeal in there too. It doesn’t keep me awake, and I’ve found that I train better fasted than I do sleep fasted. 

Finally, about an hour before bed, I have some EAAs with taurine, and some magnesium glycinate.

Despite all this food, my weight has remained pretty constant all winter. I’m not as shredded as I’ve been in the past. My abs aren’t as defined. But I’m stronger, sleeping better, and feeling better than ever. Maybe in a few weeks I’ll start cutting so that I look amazing on my 40th birthday, we’ll see. Since I’m not a fitness influencer, though, who cares? 

If you’d like more information about what I’m up to when I’m not eating or training, all the supplements I take, or anything else, just let me know. 

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In case you haven’t been paying attention, right now Hollywood loves robots. We’ve got a steady stream of robot horror, robot romance, and robot movies for kids. Maybe it’s tied to growing interest in AI, as the robot is a physical manifestation of such an ephemeral thing. I suspect this will be a point of discussion for years to come. But for whatever reason, we’ve got robots.

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Transformers One is about following a code and fulfilling your potential.

More than than that, The Wild Robot presents the audience, children, with a childish world. At first it hints at life’s harsh realities. The pain of death. The kill or be killed laws of nature. The pain of saying goodbye. But by the end, Roz the robot has taught everyone to be nice and get along, so that a bear can be buddies with his prey. We won’t see the lion laying down with the lamb in this world, I’m sorry. (Also, Tolkien would’ve hated technology improving on nature). Transformers One, however, leaves us with the knowledge that there is evil in the world, predators who will always feed off of their own ambition, and that we must fight against them.

The old myth will always trump the new, because one has been confirmed by time.

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Well, in short, yes. Because the people who anticipate or fear AI taking over creative spaces are overlooking the fact that us humans, created in the image of God, are more than just physical parts and chemical reactions. Every so often you hear about someone receiving a donated organ and developing a character trait of the donor. There are many questions about surrogate pregnancies, where the DNA comes from the parents, but how the baby, who has grown in the womb of another woman and grown accustomed to her voice, will do when suddenly separated from her.

When we create, do we put something spiritual, something of ourselves, into the work?

I think so.

One of the nice things about being in the indie author space is getting to read books written by my friends. Not friends in the parasocial, “I feel like I know him through his work,” sense, but people I’ve actually met in person or through long interactions online. And when I read their work, even if it’s fiction, I get the feeling that I’m spending time with them. While it’s not the same experience as receiving a personal letter, as these stories are written for everyone, I still know deep down that I’m looking into the depths of their hearts.

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Get online and find a self-published novel you like. Then reach out to the author on social media. I promise you, with rare exceptions, they’re there. If you know writers, read their work and share it with your friends. AI is an incredible tool that will facilitate the telling of many great stories in new mediums. But if we allow it replace human interaction, we’re doomed.

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Out of the theater reaction video:

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Last year I only made it to the movie theater a couple times. The year before that I only made it once. The main problem is that movies are so darn long! With only four hours to myself most days, an epic has to fall in the sweet spot that fits my limited time. So this Saturday, when I realized Mel Gibson’s latest directorial effort was only 90 minutes, I had to go.

Even if the reviews were so-so and I wasn’t super interested.

There will be spoilers.

While Mark Wahlberg receives top billing, Flight Risk really belongs to Topher Grace and Michelle Dockery. Grace plays Winston, a former mob bookkeeper hiding out in Alaska, who is being flown back to civilization to testify. As you’d expect from the That ‘70s Show Alum, Grace plays Winston as a nervous talker with an obnoxious sense of humor. You know who doesn’t have a sense of humor? US Marshal Madolyn Harris (Dockery). She has the unfortunate task of escorting him.

Very unfortunate.

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And Gibson knows when to hold a shot to wring the last ounce of emotion out of his actors.

Things quickly go wrong on the flight, for everyone, and Daryl ends up tied up in the back. Which is good. Except neither Madolyn nor Winston knows how to fly. Which is bad. Using her sat phone, Madolyn is put in touch with Hasan (Maaz Ali), who shamelessly flirts with her as a distraction and to bring some much needed levity to film.

Because there’s a pervasive sense of danger.

Early in the flight, before Daryl is revealed to not be Daryl, the plane hits a bird, leaving a bloody smear across the windshield. That token of death remains throughout the film, the only bright spot in the drab cockpit. Anyone could die at any moment. This isn’t a franchise film. The guardrails of a potential sequel don’t exist. Had this movie been made in another era, our doubts of getting a happy resolution would only be heightened.

And I couldn’t help but think of 1985’s Runaway Train.

Both movies take place in the Alaskan wasteland. Both movies are set on vehicles that cannot stop and, left unimpeded, will crash. Both movies center around two desperate men and a woman who legitimately shouldn’t be there. And let’s just say, Runaway Train doesn’t have a happy ending. But it is satisfying, in its own way.

And Flight Risk is also satisfying.

I really appreciated that push and pull of the story. This isn’t a situation where our protagonists are always losing. Sometimes Daryl gets the upper hand, but when he’s put down, hard, we enjoy it. Every. Single. Time. It might be stupid, petty, or contrived. But in the moment I didn’t care. He had it coming to him.

Ultimately, Flight Risk isn’t a great movie. Certainly a lesser Gibson.

But if he was just looking for a practice run before getting back in the saddle, he proved he can still work on a small scale. The movie delivered exactly what it promised, no more and no less. I know most people aren’t impressed. Me? I enjoyed it for what it was. 

 

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