Long story short, I’m trying to put on a little bit of useful weight. Skip to the bottom for the delicious recepie I’m using to jam breakfast back into my mornings.
Unfortunately, I’m not bulking up just for the hell of it. In order to continue being competitive in higher level jiu-jitsu competitions, I need to be stronger than I am.
As it turns out, this is harder do than I thought. First of all, getting strong hurts. A lot. Which doesn’t make training jiu-jitsu any easier either.
In spite of the pain, I’ve just started the Stronglifts 5×5 workout program. A number of muscly people I trust have reccomended it as a good starting point for building the type of strength required for jiu-jitsu.
The program consists of two alternating body weight workouts, each comprised of compound free weight exercises with the intent of progressive overload.
If that was gibberish to you (like it was to me a few weeks ago), what this means is that the program has you switch between two workouts which don’t involve any machines or special equiptment. You show up, lift free weights and progressively add a tiny bit more weight each session until you can no longer complete 5 reps at a given weight in an exercise.
Avoiding machines at the gym and focussing on free weights means there is a whole lot more balance and posture involved in the lifts. Because Each exercise activates (and agitates) a big portion of your body, so you have to focus on keeping your whole body activated throughout each lift, and need to focus on less total exercises to get results.
I’ve never been one to get motivated by superficial physical incentives. Muscles are nice, but if I were desperate for them I would have started going to the gym a long time ago.
I’m going to the gym primarily to hone the tools I take to war on the mats.
But what I’ve found out is that in order for all that work to mean anything on the mats, I need to pay a lot of attention to what I eat while I’m off them.
If I want to gain muscle mass, I need to be consuming roughly 4000 more kilojules than I’m used to eating every day and a large portion of that needs to be protein. At my current size, I’m simply not putting in enough food to offset all the energy I expend exercising. Which is a good problem to have. But still…
As someone mostly disinterested in the prospect of breakfast most mornings, this was a troublesome fact to uncover.
However, I think I’ve stumbled across something which is going to solve my problem; peanut butter protein shakes.
Luke’s Peanut Butter Protein Shake
1 cup rolled oats
2 scoops vanilla flavoured protein powder (whey or plant based)
2 table spoons 100% peanut butter
1 table spoon chia seeds
1 table spoon honey
3/4 cup frozen blueberries
2 cups milk of choice
The best thing about this recepie is that you can prepare it ahead of time.
Just put everything except the milk into a container or zip lock bag and pop it in the freezer. When you’re ready to have it, empty the contents of a container into your blender, add your milk and blitz away!
I’ve prepared a batch of these in advance, and am now looking forward to each morning when I get to slurp down a meal which feels like a treat, even though it’s a necessity.
So easy that you can live in a perpetual state of busyness without actually doing a whole lot. To stay feeling busy, just make sure that you’re always focussed on at least two tasks.
Productivity requires the opposite. It doesn’t feel as good to tell people how little you’ve been focussing on, but focussing purely on a few important things, one at a time, will get you much further.
When people ask how I’ve been, I’m often guilty of responding with, “Busy, but good.”
“Oh, that’s good.” Is what people usually say. But it’s not good. Being ‘busy’ is a waste of the two most valuable assets we have; our time and our attention.
Protect them from the distractions which would prey on your productivity and feed your sense of busy at all costs.
Brain Pickings is a curation of deep dives into the work of great thinkers (often writers, poets or philosophers) by Maria Popova. Maria writes with a distinctive style which I admire greatly, and creates intricate networks throughout her blog by meticulously linking articles and topics to one another.
Tim Ferris is a well known author, entrepreneur and self described ‘human guinea pig’. His blog is the home to his widely successful podcast, The Tim Ferris Show, where he seeks to unpack the successful habits of world class performers. I regularly listen to his podcasts, and find his cataloguing of show notes on the blog to be an invaluable resource.