Cam's Log

[Cam Ogle]

Thanks @pogo69. That is an absolutely epic post. I haven't had a chance to read it thoroughly and will comment properly once I do. 

Thanks @SwissDanny too. I'll check that information out as well. 

[Cam Ogle]

27/03/2018

Lunch Run- 4.2k in 23:48 @ 5:36/km

PM Workout

Ido squat routine, yuri band shoulder routine, wrists

Handstand practice x 5 mins

Circuit 1-
Deadlift- bar x 10, 60 x 5, 90 x 5, 110 x 3
Ring Wide Push Up- bw x 5, 5, 5, 5
Tuck L-sit- 10s x 4

Circuit 2-
Tuck Front Lever- 8s, 8s, 5s
Straight arm palms up lateral raise- 2.5kgs x 10, 10, 10
Back Bridge- 10s x 3

Weighted thoracic extension- 2.5kg x 60s -

I made a poor mans version of a baby whale by sitting my foam roller on top of an aerobics step that we had lying around. Not perfect but not too bad either. Would have spent more time in that position if not for my dog repeatedly sitting on my face. I plan to do this at least once a day to undo some of the normal sitting at a desk damage. I noticed in my bridges that my thoracic mobility seems to be at an all time low. 

[Pat (pogo69)]

16 hours ago, SwissDanny said:

Peter Attia is worth checking out too https://peterattiamd.com/category/ketosis/

+1

[Nathan]

1 hour ago, Cam Ogle said:

Would have spent more time in that position if not for my dog repeatedly sitting on my face.

That's called partner stretching  Foam roller on a step sounds perfect! The baby whales are beautiful, but more important to just get the job done!

[Kit_L]

The Ketogenic Diet, by Lyle mcDonald. 

I have a long article on my site somewhere, too ("Do you want to diet? Don't!); look under Articles on the st.net site. The chemistry is complex; putting it into action is simple.

[Cam Ogle]

22 hours ago, Nathan said:

That's called partner stretching  Foam roller on a step sounds perfect! The baby whales are beautiful, but more important to just get the job done!

I hope not all partner stretching is done doggy style 

[Cam Ogle]

22 hours ago, Kit_L said:

The Ketogenic Diet, by Lyle mcDonald. 

I have a long article on my site somewhere, too ("Do you want to diet? Don't!); look under Articles on the st.net site. The chemistry is complex; putting it into action is simple.

Thanks again Kit. Here is the link to the article if anyone else is interested:

https://stretchtherapy.net/do-you-want-to-diet-dont/

*Edit- I just read this article in full. Damn! Some seriously good info here. 

[Cam Ogle]

On 3/27/2018 at 4:08 PM, pogo69 said:

I hear you.  I read about ALL the things.  A lot.  And I have devoted a fair bit of that to nutrition, with a special interest in low-carb.  The more I read, the more I believe that people try way too hard to complicate things.

Mark Sisson's stuff isn't a bad place to start; mostly because it is largely devoid of the devout dietary dogma that infects most nutritional discussions.  I like that he sees ketosis as a "tool in the shed", rather than a goal in of itself.

Somehow I've managed to avoid the Ben Greenfield train.  Something about him seems to repel me - almost like we're magnets of opposite polarity.  Maybe it's because we already have a perfectly lovely set of steak knives and I keep expecting him to offer me a free set with every purchase.

Maffetone lives a little (OK, a LOT) too deeply in the Taubes-ian "carbohydrate is going to kill you" world, for me.

=================================

If you are interested in the theory, the Godfathers of low-carb nutrition are Stephen Phinney and Jeff Volek.  They've written two books on the subject:

- The Art and Science of Low Carbohydrate Living.  Written for the general population
- The Art and Science of Low Carbohydrate Performance.  Written for athletes

I have both.  I've read the first - Low Carb Living.  It was quite a chore.  While the subject matter is of great interest to me, and the data/information presented also interesting, I found the overt "reverse bias" annoying.  In their fervent haste to call out anti-LCHF bias in nutritional research, they manage to regularly return the favour.

I haven't yet read the second - Low Carb Performance.  Mostly because I'm afraid of being further bombarded with dogmatic proselytisation.

=================================

While we're on the science of LCHF performance, it is worth having a look at the FASTER (Fat Adapted Substrate use in Trained Elite Runners) study, led by Volek:

http://www.metabolismjournal.com/article/S0026-0495(15)00334-0/fulltext

While LCHF didn't demonstrate enhanced performance for the low-carb group over high-carb, it did show that appropriately fat-adapted athletes can oxidise fat at a far higher rate than previously thought possible.  LC athletes were also able to achieve peak fat oxidation at a much higher % of VO2max, than those on HC.

=================================

One of the LC athletes participating in the FASTER study, Zach Bitter has detailed his "nutritional periodisation" in a series of blog posts:

https://zachbitter.com/blog/2017/05/02/nutrition_periodization_part_1_-_rest_and_low_intensity
https://zachbitter.com/blog/2017/05/04/periodizing_nutrition_part_2_-_peak_base
https://zachbitter.com/blog/2017/05/06/periodizing_nutrition_part_3_-_specified_phase
https://zachbitter.com/blog/2017/07/17/periodizing_nutrition_part_4_-_taper_and_race

He utilises a "framework" of targeted carbohydrate intake, called OFM (optimised fat metabolism):

http://www.vespapower.com/ofm/what-is-ofm/

They're selling a product, but the useful ideas are all available on the site.  It is really another form of "metabolic flexibility".  Become fat adapted, but use targeted carbohydrate to ensure that you are still able to efficiently utilise carbs for periods of higher intensity.

=================================

I've learned quite a lot by listened to the podcasts on:

http://www.nourishbalancethrive.com

I'm pretty sure it is from them that I first heard the term "metabolic flexibility".

=================================

That'll do for starters, but no doubt something else will occur to me.

Again, thanks for the detail in this post. 

I agree with you on Mark Sisson. It seems the most moderated approach I have come across so far. 

Ben Greenfield was actually part of that FASTER study you reference. He seems incredibly knowledgeable but for me that's part of his problem. Also that he is trying to sell something at every turn which also is an incredible turn off. 

As much as I would like to delve deep into this stuff I am just not one of those people. I understand the basics and really just want to be told what to do. Half of the books I have started reading continually give me examples of people it has worked for and situations it has worked in. My problem with that is that I have bought the book so I'm already pretty much sold on the idea. You don't need to sell past the sale. I feel that the literature on this stuff could be whittled down to a few pages of the really important detail.

I will check out those other resources you noted and thanks again for taking the time to lay it out for me. 

[Pat (pogo69)]

2 hours ago, Cam Ogle said:

As much as I would like to delve deep into this stuff I am just not one of those people.

As you can probably tell, I love delving deep; just because I find everything about the human body and its interaction with our environment fascinating.

My partner started study in Nutrition and Dietetics this year, so I figure I can back off the deep dive a little bit now.  She understands biochemistry etc far more deeply than I ever will, so its handy to have something to bounce stuff off.

2 hours ago, Cam Ogle said:

I understand the basics and really just want to be told what to do.

Eat (real) food that you cook yourself from (as close as possible to) scratch; and chill the fuck out, about it.

[mytype1collagenis2tight]

Hey Cam, thought I'd weigh in as @pogo69 wrote that fantastically rich resource post you referenced from March 26th. 

On March 28, 2018 at 3:42 PM, Cam Ogle said:

I feel that the literature on this stuff could be whittled down to a few pages of the really important detail.

I have to agree that Mark Sisson's website is probably the best, even if imperfect (don't get me started on the Nutrition-Psychiatry 'science' he's posted about on there). However, he has a really nice food pyramid pic that is super friendly (https://www.marksdailyapple.com/introducing-the-new-primal-blueprint-food-pyramid/). 

But really, I've been doing this 'primal/paleo/ancestral eating' for 2 years now so have a bit of personal experience and on reflection, I simply experiment on myself over time (change a variable, see how I do, rinse/repeat). But really, making my own food (akin to pogo's suggestion) is what made the most dramatic impact in knowing what to do for me. It started and is still so basic: eat raw veggies and nuts, some meat, little dairy, etc --> mess around with some paleo 'baking' (oh not too much, doesn't feel good, just a little) --> "holy crap I'm making my own kimchi and it's super easy and really freaking good and it makes me so... regular...")

Okay now that you know my bowel habits are in good order... 

This formula would not work for all on this eating 'style.' I'd reckon that this eating style did, however, set me up to recognize the value in Kit's approach to stretching: here's some tools, fuck with them here and there and see what works over time for me. Some things will really unlock insights into the self. The very first one I noticed was my dairy tolerance skyrocketed up after cutting out grains: almost like a cross-reaction. My favorite was (not joking) eating bacon for brekkie every day for a month straight and losing 5 lbs more. 

Hope this didn't come across as pedantic cause that is certainly not my intention; thought maybe my personal experience could be useful? Really, just now realized how much the regulars on here eat the way I have been and it's making me a little regressive boy, gleaming with excitement. 

[Pat (pogo69)]

All sounds ridiculously sensible.

On 30/03/2018 at 3:17 PM, mytype1collagenis2tight said:

The very first one I noticed was my dairy tolerance skyrocketed up after cutting out grains: almost like a cross-reaction.

That comes as no surprise at all.  If the reduction - or cessation - of grains improved your gut flora, it is perfectly reasonable to anticipate an improved ability to metabolise other foods.  Removing grains won't help everyone, and it won't improve dairy tolerance for everyone, but that is the beauty of self-experimentation: everyone can do it.

Your experimentation with probiotic fermented foods is almost certainly contributing to this.

On 30/03/2018 at 3:17 PM, mytype1collagenis2tight said:

My favorite was (not joking) eating bacon for brekkie every day for a month straight and losing 5 lbs more. 

We eat bacon for brekkie every day in the winter/colder months, and closer to every other day in the summer/warmer months.  Have done for a really long time.  Fatty protein is highly satiating - a great way to start the day.

[Cam Ogle]

On 3/30/2018 at 4:17 PM, mytype1collagenis2tight said:

Hey Cam, thought I'd weigh in as @pogo69 wrote that fantastically rich resource post you referenced from March 26th. 

I have to agree that Mark Sisson's website is probably the best, even if imperfect (don't get me started on the Nutrition-Psychiatry 'science' he's posted about on there). However, he has a really nice food pyramid pic that is super friendly (https://www.marksdailyapple.com/introducing-the-new-primal-blueprint-food-pyramid/). 

But really, I've been doing this 'primal/paleo/ancestral eating' for 2 years now so have a bit of personal experience and on reflection, I simply experiment on myself over time (change a variable, see how I do, rinse/repeat). But really, making my own food (akin to pogo's suggestion) is what made the most dramatic impact in knowing what to do for me. It started and is still so basic: eat raw veggies and nuts, some meat, little dairy, etc --> mess around with some paleo 'baking' (oh not too much, doesn't feel good, just a little) --> "holy crap I'm making my own kimchi and it's super easy and really freaking good and it makes me so... regular...")

Okay now that you know my bowel habits are in good order... 

This formula would not work for all on this eating 'style.' I'd reckon that this eating style did, however, set me up to recognize the value in Kit's approach to stretching: here's some tools, fuck with them here and there and see what works over time for me. Some things will really unlock insights into the self. The very first one I noticed was my dairy tolerance skyrocketed up after cutting out grains: almost like a cross-reaction. My favorite was (not joking) eating bacon for brekkie every day for a month straight and losing 5 lbs more. 

Hope this didn't come across as pedantic cause that is certainly not my intention; thought maybe my personal experience could be useful? Really, just now realized how much the regulars on here eat the way I have been and it's making me a little regressive boy, gleaming with excitement. 

Not pedantic at all mate. I appreciate the input. 

I/we (need to include my wife on this) do actually eat pretty well overall and cook 90% of our own food. We are both carb and dairy tolerant and both run at decent body composition most of the time so there has been little outward need to change up our diet. The fact that I can eat almost whatever I want with little negative body comp change comes with it's own obvious dangers in that whatever internal damage I am doing I am not seeing. I do however have a slight addiction to sugar and my delve into this area is really one to protect the health of my future self. 

I did do the whole 30 elimination diet early last year and felt great. I did not however notice too many negative effects when reintroducing rice or dairy. Bread and pasta was another thing altogether but it also depends on the bread, etc. 

I am going to do keto with the intention of ending up at a modified keto/LCHF status though and am kind of looking forward to it. 

[Cam Ogle]

29/03/18

90 mins hapkido class. Not as intensive as usual which was ok. I had dead legs anyway so that was a good thing. 

Rested Good Friday, Easter Saturday and Sunday. No particular reason outside of being lazy and enjoying Easter eggs. 

02/04/18

Warm Up- 
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch, hanging scap retractions

Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Deadlifts- bar x 8, 60 x 5, 90 x 3, 110 x 5

Stretching- long lunge hip flexor & hamstring, adductor & piriformis

03/04/2018

Swim- 500m

[mytype1collagenis2tight]

3 hours ago, Cam Ogle said:

I did do the whole 30 elimination diet early last year and felt great. I did not however notice too many negative effects when reintroducing rice or dairy. Bread and pasta was another thing altogether but it also depends on the bread, etc. 

I am going to do keto with the intention of ending up at a modified keto/LCHF status though and am kind of looking forward to it. 

Nice I believe I was in ketosis for like 4 months straight at one point and just kinda reintroduced tubers and roots but no grains (cause yeah, I feel you on that one: my gut hates grains especially wheat). Really dark chocolate is my go to with almond/coconut butter, which is hardly much of an indulgence carb-wise if you manage portions right. Upping the umami flavor in dishes really makes food rich in a 'craving is satisfied' sort of way (fish sauce, mushrooms, tomato paste, worchestershire sauce); they helped me at least when breaking the carb cycle. Happy eating.

[Pat (pogo69)]

20 hours ago, mytype1collagenis2tight said:

Upping the umami flavor in dishes really makes food rich in a 'craving is satisfied' sort of way (fish sauce, mushrooms, tomato paste, worchestershire sauce).

+1

Making your own broth/stock is great for this, also.  Easy, cheap, and tasty.

[mytype1collagenis2tight]

3 hours ago, pogo69 said:

+1

Making your own broth/stock is great for this, also.  Easy, cheap, and tasty.

Couldn't agree more; make our own bone broth regularly. Here's something I've discovered is a total hack for 'chicken noodle soup': bone broth + crushed pork rinds (aka chicharrones/pork skins; the 'puffy' ones)... man that collagen from the rinds, when sitting in a cup o' heated broth, have the same consistency as little chewy noodles. Match made in Grok heaven...

[Cam Ogle]

04/04/18

Warm Up- 
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch,

Wide Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Nordic curl (beginner progression)- bw x 5, 5, 5
Bulgarian Split Squat- bw x 5, +20kg x 5, +40kg x 5

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Stretching- weighted tailor pose, long lunge and pancake

[Cam Ogle]

05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike 

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim. 
Could have gone harder on bike and run but that's all good.  

[Cam Ogle]

Have been battling a cold the last couple of weeks and decided to take a few days off earlier this week to help get over it. Pretty much all good now. 

11/04/18

Played mixed netball. This looks to be a semi permanent thing now. Will likely play every week unless work interferes. It's a less physical game than I'd like to be playing but it's social with my wife and some friends to it is what it is. I end up playing in defence and do plenty of jumps which I don't do anywhere else so there's that. 

12/04/18

90 mins hapkido class. Both instructors were crook so I ended up taking the class. This was great as I didn't end up doing as much work but also sucked as I didn't end up doing as much work. 

13/04/18

Finally back in the gym.

Warm Up-
5 min rower
pec and lat stretches

Ring Push Ups- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8
Calf Stretch x 60s between sets

Dips- bw x 5, 5, 5
Scap Pull Ups x 8, 8, 8

Split stance good morning- dowel x 10, 10
J Curl- 10kg x 10, 10

Cuban rotations- dowel x 10, 10
Banded scap pull downs x 10, 10

Stretching- HF & lunge hamstring, piriformis, pec & lat 

[Cam Ogle]

14/04/18

Trained hapkido. Was a great 2 hour session till the last 2 minutes. We had been doing full contact sparring for about 20 mins rotating 4 mins on 2 mins off. We almost stopped then decided on one last round. Me vs a mate who's a 4th Dan hapkido and BJJ purple belt and in general just a lot better than me. Was going well and trading punches and kicks. I'm about 8" taller so keeping him at bay with my length. I land a left hook and step back in to follow it up. He spins for a elbow which I completely misjudged and which cracks me right on the nose. Long story short, idk if it's broken or not but it has all the hallmark symptoms. Bled all day Saturday and I now have the bruising under both eyes. Pain was only ever a 2/10 though which was ok. Kind of derailed my training for the rest of the weekend but that's ok. Will take another day or two and then back into it.

[Cam Ogle]

Saw my physio this morning. Elbow tendinosis (golfers elbow). It was pretty junky in there and felt horrible but she thinks I'm only a few weeks off it being resolved. Thank god. 

I've done literally nothing since the broken. Lucky I walk the dog 1-2 times a day so I'm staying fairly lean. Really need to get off my arse and get back to training. I can run, swim, stretch, etc. So plenty to do while I get the elbow sorted. 

[Cam Ogle]

05/05/18

First gym sesh back in 3 weeks.

Warm Up- 
Banded pull aparts and pull downs, yuri shoulder sequence, ido squat sequence

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 1
I had hamstring and adductor cramps on both the 80kg set and the 100kg single. Had planned on more reps and the strength was definitely there but the cramp feelings were bizarre and threw me off. Didn't want to fail these either. I'm assuming it was the extreme inactivity I have experienced over the last three weeks combined with the less than ideal diet that took me down that path. Let's hope next time will be different.  

Did some trap 3 raises and cuban rotations between sets. Finished off with some hip flexor, and adductor stretches. 

07/05/18

Physio again on elbow. It's definitely improving but there are some adhesions along the ulnar which are likely related to the shoulder and scap issues I have had in the past. This is the number 1 priority in the next few weeks. 

[Cam Ogle]

10/05/18

Upper body sesh

Warm up- shoulder and scap stuff

Push Ups- 3x8
Inverted Rows- 3x8

1 arm DB floor press- 2x10 @ 16kg
Single Arm cable pull down- 2x10 @ 25kg

DB Bicep curls- 2x8 @ 10kgs
Tricep Push down- 2x8 @ 25kgs

Stretching

11/05/18

Went for a swim. Got 100m in and my left shoulder was giving me hell. Decided to call it and sit in the steam room for 10 mins before going home.

Did get one of those bodypod scans before my swim. It gave me 9.6% bf which is a bit generous but when I look at things I basically have no fat on my body except for some around my midsection so overall it's probably lower than I would usually think. It actually makes me reconsider my consistent attempts to cut fat and have a lower cal intake. I might be best to eat above maintenance for a while and just see how things go from there. 

12/05/18

Legs

Warm Up- ido squat, HF and calf stretches

Squat- bar x 10, 60 x 5, 80 x 3, 100 x 3, 90 x 5, 5

Shrimp Squat- bw x 5, 5
SL elevated glute bridge- bw x 5, 5

3 position Calf Stretch- 45s each position each leg

Jefferson curl- 2 x 10 @10kg with 10s hold on last rep

[Cam Ogle]

Seems like I should have more activity in my log but I think it's correct. I've just been lazy. 

21/05/18

Lunch Run- 3.67km @ 6:49/km

First run in 6 weeks which kinda shocked me. Oh well. Back into it now. 

[Cam Ogle]

22/05/18

Upper Body

Warm Up- scap activation and shoulder warm up, 

Push Ups- bw x 8, 8, 8
Inverted Rows- bw x 8, 8, 8

Chins- bw x 4, 4, 4
Dips- bw x 5, 5, 5

Lat pull down and cable crossover- just to get some more blood pumping

Stretching- long lunge HF and ham, tailor pose- 7kg for 3x10 with 30-60s holds, adductor stretch

First time doing chins in ages and I believe a lot of my forearm and shoulder problems are within reach of being solved. I have subconsciously always had a slack grip when doing anything. Maybe except deadlifting. Really focused on the grip and that lat activation and the difference was enormous. Seriously significant. Pretty excited by that and hope that it can propel me forward.

*Edit - forgot to mention I got some priceless looks at the gym when I was stretching. The long lunge and weighted tailor pose were brilliant for this. Had comments and a few WTF looks from a couple of trainers when I was sitting there with dumbells sitting on my knees and they didn't know quite what I was up to. 

Edited May 23, 2018 by Cam Ogle
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