I will pivot my exercise protocol slightly to experiment with a few new ideas that I’ve learned. The goal is better health and a stronger body.

Workout

Changes in workout:

• Occam’s protocol from 4 hour body by Tim Ferris. I.e one set to failure with 5/5 cadence (5 seconds up and 5 seconds down.)
• There are two workouts, A and B. I’ll start doing them with 2 rest days in between until I’ve done each of them twice. Then I’ll do it with three rest days in between until I plateau. That’s when I’ll start having 4 rest days between.
• At least one workout per week for the GLUT-4 glucose transporters.

Food

• Target a higher kcal food intake. While keeping carbs low and slow.

Daily protein target: 215g (86kg bodyweight * 2.5) 

Daily kcal target: 44* 80kg = 3520kcal (current lean body mass + 4.5kg of lean body mass.)

Meals:

• The meat meal: (221.4+18.9+25.9)/4 = 66.5 SEK (~ $7)

• The protein smoothie: (33.90.1) + (150.75) + (259*0.05) = 27.6 SEK (~ $3)

• Milk: 0.75*15 = 11.25 SEK (~ $1)

Total daily cost: 66.5+27.6+11.25=105.35 SEK (~ $11)

Total monthly cost: ~ 3161 SEK (~ $316)

Sleep

• Target 8-9 hours for now. Go to bed before 10 pm every weekday.

Supplements

Supplements and their respective cost per month and anticipated effects:

The expected most bang for buck:

• Creatine (~$15 per month)

• Better endurance and more lean mass.

• L-glutamine ($15 loading, then ~$10 per month maintenance)

• Improved digestion.

• Magnesium ($7 per month)

• Better sleep and protein synthesis.

• Zinc ($2.6 per month)

• Testosterone boost.

• Omega-3 ($10 per month)

• Mood and heart health.

• Ashawagandha ($11 per month)

• Better sleep and less stress.

Total monthly cost:

• 15+10+7+2.6+10+11 = $55 per month

More advanced supplements:

Try the likely more efficient supplements above first. Can add these one by one separately later to see their specific effects.

• Alpha Lipoic Acid (ALA) - fat loss (not a priority.) ~$39 per month.
• Cissus quadrangularis - too expensive for now. Will cost ~100$ per month. Also for fat loss which is not a priority now.
• Alpha GPC - mental focus. Not a stimulant. About $0.5 per use. Will try at some point.

What do your protocols look like? Are there any changes that you want to make?