Let’s make this day one ,shall we ? So Day 1 of 96

Morning Rockstars✨ Welcome to the final chapter of my journey  ..

Why Am I doing this Blog? Well, we only have one life to live. No retakes , no second chances. Age is just a number. It does not define or limit us. I’m documenting the process to show how to get in the best shape of my life as I turn 50 and beyond. No magic potions, special supplements, no gimmicks or exogenous ketones. Just determination, hard work, focus  and believing in yourself. Hopefully I can inspire and educate along the way.

It’s Monday morning around 6:00am and I’ll start my day with an ACV (apple cider vinegar) water, pinch of salt, tablespoon of ACV (usually I make this in a pot of tea.) I started this because I had stalled and taking this really helped me, so I’ve stuck with this ritual. I have ACV twice a day. Once in the morning and once in the evening with water. There are many documented benefits to ACV plus I actually love the taste..

Kauri also makes a decaf in the morning for the both of us to share. (This also is used when we train.) I’ve mentioned before I don’t take pre-workout drinks, supplements etc .. Just black coffee NOT bullet proof (in my case, decaf) and a large bottle of water ..

Today I’m training Hans … Hans Solo ..(training alone.)

Kauri has a funeral to attend. Her Aunt passed away unexpectedly .. Again I keep saying you can’t take life for granted or sit on our butts while life passes us by.

Nothing in life is guaranteed ..

Chest workout 

My workout is around 7:30am every morning ..

Today’s workout was a struggle..My lifts didn’t feel as strong today. But even though I didn’t feel the love I did improve on a couple of lifts. (Again, I’m not a power lifter.) Bodybuilding / body sculpting is about time under tension, muscle mind connection and good form ..  It’s not about how much weight you can physically lift.

Previously in my blogs I did write down the sets, reps and the type of training, be it pyramid, reverse pyramid , same weight, drop sets, giant sets, etc… So If you want more content, post a comment.  I’ve been a personal trainer and this is just data for me.  For those wondering, “The Numbers” after the exercises, they  are the pin locations where I set the safety bars. (We’ve all seen gym fails ).. Safety is paramount especially if you don’t use a spotter.

 This was last weeks as comparison ..

And day 2 of push up challange done. I figured while doing chest I’ll just add it at the end.


Slightly off keto and training ..This really  happened while training …

I had to laugh. Our friend today, he has the most spoilt dogs in the whole neighborhood. Rather than taking his dogs for a walk he does things a little differently …lol

With fasted training done ..  (yes, I’m still fasted. I do 16 /8. This allows me enough time to get my required macronutrients in each day for optimum results.) It’s time to prepare breakfast.

Breakfast (first meal around 10 am )

Today will be waffles as they are quick and easy to make. These are pumpkin spiced waffles I also add a filling of cream (can be whipping/ coconut etc) and vanilla protein powder. It really does taste like custard .. Sometimes I’ll add some lime juice if I use coconut cream .

A little higher in carb count than I would like for my first meal but it will work out fine. Also as my fats have dropped I don’t have bullet style coffee with my first meal. I found it didn’t have any effect on keeping me satiated … I only used it for quick calories when doing maintenance ..

Morning tea 

Chocolate avocado mousse with macadamia nuts

Calories: 512

Protein: 17.1g

Fats: 47g

Net carbs: 6g

Seriously, macadamia nuts and chocolate go so well together. They make great fat bombs as well.

What else am I up to ? 

At the moment I’m doing more study on proteins, protein synthesis, protein sensitivity.  How much protein we should eat per meal etc .. so I’ll be doing a post on this in the next few weeks …

Lunchtime ( usually around 1:30pm-2:30pm )

Roast chicken with bok choi in chicken stock.. This is a huge bowl 170g of chicken, 80g of bok choi and a cup of chicken stock, chilli flakes and some vinegar, salt and pepper ..Absolutely delicious😋


Time to get some shopping done to top up a few staples, salami, tuna, cream, eggs.  I’ve also bought a survival tool for this road trip …..I can’t believe I’ve now joined the club ..lol


No more will I be stirring butter or cream in my coffee. I feel so darn  liberated lol..

Afternoon snack 

It’s a hot one this afternoon. Already 35 degrees /95 F.

So we are going to have some panna cotta roses. Something cool and refreshing and easy to make and ready in around 20 minutes.

These are truely beautiful, almost too pretty to eat .. almost lol

For 3 roses

Calories: 502

Protein: 9.1g

Fats: 51.1g

Net carbs: 3.6 g

If you want to get more fats in your diet I strongly recommend these as an occasional treat.

Dinner ( around 5:30 due to the heat )

Will be very low key. It’s usually too hot to eat.

80g of roast chicken and some pork rinds (32 g of plain salted.) Stay clear of flavoured. Most has a maltodextrin and MSG ..

So let’s look at my macros for the day.


So there you have it … 2500 calories …

Now I don’t add salt when I calculate macros but I salt everything … Magnesium I do take tablets before I go to bed. I also take turmeric tablets as well ..

Tomorrow will be my second last weight in for the month …Plus the start of our road trip .. We get back Friday But I will continue to blog and post some live videos while we are away and I’ll be writing tomorrow’s post while we are traveling ..

Remember, believe in yourself. Be focused and be awesome ..

Have a great day.









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