Day Zero - Matthew Baxter Inc.

This past week, I chanced upon an interesting article prepared by the Cory Holly Institute. What follows is a section of the article which I found particularly striking:

For the true ectomorph or hard gainer, the two most important limiting factors that prevent normal weight gain and muscular development are metabolism and appetite. Metabolic rate is governed by genetics, but through training, science and nutrition, it is possible to calm things down in the same way we can speed things up for the endomorph. Food must be consumed according to the clock, not according to how you feel. Training is not an option. The entire process must be treated like a business enterprise, to be successful, you do what must be done whether you like it or not.

The article provides a list of recommendations, some of which I feel should be included in my PCP. They are as follows:

Increase food intake systematically: supply the demand

I’m not certain that I will manage to meet this week’s challenge to eat only half of what I would normally (as I may be doing this to some degree or another already). Perhaps what I can do instead is to continue to shift my diet from higher to lower glycemic carbohydrates in an effort to maintain stable blood sugar levels.

Learn how to sedate the mind & nervous system

This I’m going to need Patrick’s input on... I imagine that calming my body (with the aim of slowing down my metabolism slightly), should help to allow for a reduction in food consumption.

Create a growth impulse through progressive resistance-training: train like a powerlifter/bodybuilder

I will be seeing a personal training Tuesday and Thursday this week, and may need to modify Patrick’s assigned workout for those days (abs and jump rope shouldn’t be a problem), depending on the nature of my time at the gym. For example, where Patrick may have assigned squats, I will have likely done a few sets of leg presses at increments between 180-450 lbs.

Modify aerobic activity and minimize unnecessary fuel expenditure

Since last fall, I’ve walked thirty minutes and thirties minutes from campus to avoid the expense of a $100+ public transportation pass... for the next few weeks, such trips will only occur twice weekly. In terms of aerobic activity, I won’t shy away from the jump rope workouts, as these should serve to improve my fasted blood glucose.

Reduce or eliminate intake of empty carbohydrates & chemically damaged fats

As per Patrick’s recommendations, I resolve to eliminate refined white sugar wherever possible (using agave nectar in its place), and be cautious of hydrogenated and partially hydrogenated fats.

Consume slow-burning, low-glycemic energy dense fuel

My main sources of carbohydrate will be whole-wheat spaghettini (good), steel-cut oats (also good), and pearl barely (best).

Stimulate the appetite (weight-lifting, B12 & zinc)

I do have a B-complex vitamin in the cupboard I should be taking, as well as a zinc and magnesium supplement that I will consider. I expect the workouts Patrick has in store will have my already roaring metabolism screaming for food.

Improve sleep habits (power naps & evening calcium loading)

I’m not sure whether power naps are warranted at this point (and will ignore the calcium loading recommendation all together). My sleep habits however, are admittedly in need of improvement. This week I resolve to unplug my alarm clock (already done!), sleep eight hours or until I naturally wake up (whichever is longer), and get to bed at a decent hour (before midnight seems an appropriate starting goal).

Avoid stimulants (ephedrine, caffeine, tobacco)

Ephedrine and tobacco are non-issues, however I may occasionally consume some caffeine via tea (e.g. chai, organic white), chocolate (typically 80% or greater dark), and rarely cola. I think I will eliminate consumption of black tea (including chai), chocolate, and cola... and increase my consumption of organic white (the blueberry flavour I’ve found is delicious), and naturally caffeine-free herbal infusions (I’m a big fan of Tazo’s Calm).

Consume liberal amounts of clean fats & oils.

I only ever use cold-pressed extra-virgin olive oil (there isn’t actually any other type of oil to be found in the apartment), and restrict myself to using it for no more than medium heat cooking. I should probably look for a secondary oil to compliment the ratio of monounsaturated to polyunsaturated fats in the olive oil.