"I want to live a long life, free of sickness. I honor my body physically by taking great take care of it through exercise, supplements and proper diet.

Table-of-Contents

My Stats

• Height: 6’ 3"
• Waist: 34"
• Weight: 189 lbs
• Fat: 9%
• Lean Mass: 175 lbs
• Fasting (30d average): 19:42
• Fasting (longest): 36:00

Diet

• Get Slim from Diet. Get Fit from Exercise.
• Specifically: LC/HF + IF + HIT (Low-Carb / High-Fat diet + Intermittent Fasting + High Intensity Training).
• Have a goal of “zero carb”. It’s not possible, because there are hidden carbs everywhere. But if you aim for “low” carb you’ll end-up with more than you expect.
• High fat. Yes, really. Lot’s of fatty meat (ribeye, burnt ends, bacon, butter etc).
• 16/8 Intermittent Fasting: this means no food for 16 hours straight, and only eating within the remaining 8 hour window. Try to slowly increase to 18/6 and even 20/4.

Exercise

In addition to the strength exercises below, I am an avid cyclist.

Kettlebells

• The Kettlebell Swing: Use for aerobic conditioning. I do 60 continuous swings with a 48kg kettlebell, five days a week.
• Kettlebell Get-Ups: for all-body strength. I do Get-Ups per with a 48kg kettlebell, five days a week.

Forearms

NSD Power Essential Spinner Gyroscopic Wrist and Forearm Exerciser. 1-minute each hand.

Finger Bands. I do the Red (hardest) for 75 finger expansions per hand.

• Michael’s Website

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