It's been a while since I recorded a podcast on my own training and diet journey. In this podcast, I talk about my own physical insecurities and new approach to diet to see if I can add more muscle mass whilst minimising fat gain. Since recording this, I was reminded that muscle gain, at my level, is a marathon, not a sprint. Therefore, I'm looking to continue this experiment for the rest of 2018 to see what happens. I will keep you posted!

This is my current A/B routine performed once every 3-5 days. The details of the protocol are provided in the podcast. For images and instruction for each exercise, please see Project Kratos and some links below:

A Routine

• Pushup
• Pull up or chin up (alternated)
• Single legged squat (alternate starting left or right leg)
• Neck extension
• Neck flexion

B Routine

• Seated row
• Overhead press
• Leg raises
• Single leg dumbbell calf raises
• Prone trunk extension
• Neck lateral

Highlights:

• How to think about optimising muscle hypertrophy over the long term
• How to balance the pursuit of muscle gain with the preservation or improvement of health span
• Why cultivating a healthy perspective toward your physical appearance is really important
• …. and much, much more

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For all of the show notes, links and resources - Click HERE