July 2, 2012
by Isaak

Toms Formula

We asked good friend and all round knowledgable guy Tom Coulter to give us his workout and dietry tips. Here are his thoughts.

Our intentions of posting material like this is to publish what others are doing, and what is working for them. It may not be right in your eyes, it may even be horribly wrong, but the reality is for them, it is working, and working well, and has been doing so for many years. This isn’t a fad for them, and for us, that’s worth at least listening and learning from.

The formula is pretty much this:

Main sustenance:
– Lots of complex carbohydrates from raw leafy greens including Kale, brocolli and spinach. Pumpkin and caulfilower also.
– Small quantities of sugary vegetables i.e carrots, capsicums
– Organic eggs, soft boiled or raw – 2 per day
– Full cream organic milk, preferably unpasteurised or yoghurt again organic or unpasteurised
– Nuts (100-200 g /day) almonds mostly, some brazil, some walnuts, some pumpkin seeds all raw not salt or roasting
– Grass fed organic beef mince 1 lot per week
– Organic chicken 1-2 serves per week
– Fresh fish 1-2 serves per week salmon or mackerel
– Avocado’s
– Beans (chick peas / chana, borlotti and cannelini)
– Coffee (strong flat white x 2 per day)
– Chocolate 20 g per day of > 85% cocoa mass

– Krill oil 2 tablets per day
– Free range whey protein concentrate mixed with water for post work out (<20 mins) recovery. Add in Tapioca starch for energy and assistance with protein absorption. Avoid:
– Sugar especially fructose. Use xylitol or stevia if require sweetness and stay away from sugary fruits which is most of them. Do not consume anything containing fructose after a heavy work out as some studies suggest this limits the production of human growth hormone post work-out
– Alcohol
– Simple carbohydrates i.e. non-sourdough breads, pastry and baked goods
– Artifical sweetners and energy drinks

The quantities you consume come down to your body type, I can consume a lot of calories per day and not gain weight. However this is not the case for everybody and if you want to get sub 10 body fat percentage you will need to run a calorie deficit (i.e. burn more than you ingest)

I select exercises that limit the time my heart rate is in the cardio zone otherwise I will need to eat bulk food to maintain weight. Hence my work outs are typically of the interval or heavy lifting variety.
To gain muscle mass the work out’s I perform include:
– Squats (front and back) with the emphasis on getting very low in the squat. Weight is typically between 80-100 kg for 3 sets at 4-8 reps
– Deadlifts, weight is typically 140-160 kg for 3 sets at 4-6 reps. Reset after each rep so that the energy stored in your muscles dissipates.
– Lunges and 45° incline press (perform plateauing on squats)
– Weighted chin-ups, add 20 kg for 3 sets at 6-8 reps
– Bench, typically 80-100 kg for 3 sets at 4-6 reps
– Standing military press 40-60 kg for 3 sets at 4-6 reps
– Assortment including bent over dumbell/barbell rows, bicep curls, weighted dips, cable crossovers, lat-pulldowns etc

To increase power I typically perform the following exercises:
– Cleans starting at 60 kg moving to 80 kg aiming for 4-6 reps for 3 sets
– Kettle bell swings high weight, low reps
– Box jumps
– Overhead squats
– Clap push-ups or burpees
– Intervals on the rowing machine (30s flatout, 1 minute break, repeat 5 times) – max resistance
– Turkish get-ups
– Dumbell cleans
When I was doing a lot of MMA I really struggled to maintain any mass put on from heavy lifting. However my level of fitness was better than it had ever been. For me it will always be a compromise between fitness and size. One is functional the other is vain.

March 9, 2012
by Jason

Friday the 2nd of March

2 laps continuous of the DNA tower.
Over unders
Deep squats.

Alternating Litvinov sprints and wall jumps. (Dylan and Isaak with no weight. Add 5 onto everything).

Squats are with weight. Different each round.

35s Squats
50m run
40s squats
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