BodyWorks: Just Get Fit.

Amateur Keto Cookery PT. 2. Why You Should Do It.

The main complaint goes something like this:

Keto seems to be the rage and appears to work, but it’s so boring, all that fat is disgusting, you’re food selection is limited, making it dull and hard to stick to and yada, yada, yada….

Yeah, ok I get it.

Carbohydrates are party foods, release serotonin, so you feel good, all that fat is disgusting and yes, does take some getting used to, and life is hard. So what?

You’ve got to do something, you’ve got to change something and that change ain’t racing towards your email box, as we speak, to be delivered free of charge.

Keto is just the least disagreeable way to sort out some of that unsightly candle wax stored just beneath your chin like a turkey goblet, surrounding your midriff like a piece of albino inner tubing and melting down your thighs like tallow.

Man Up, princess life is hard and so is dieting.

Yes, but it’s not impossible!

Fortunately , the majority of us live in relatively well-to-do countries and can usually afford to indulge our culinary whims and aren’t forced to go that involuntary diet route known as “”starvation”.

Keto living tests out your culinary skills and makes you put on your thinking cap, sure. This is just bound to make you more self reliant!

Besides, by dropping all your takeaways, it won’t cost you more than you’re already putting down for munchies.

Keto Meal Plan: Lunch

  • Organic cucumber with broccoli. Turmeric, cayenne and aged balsamic vinegar flavoured hummus.

  • Steak mince mixed bean goulash with egg, tomatoes, organic lemon pieces, marmite, onions and spices. Topped with feta and Guernsey butter.

  • A variation of bulletproof coffee: Freshly ground and brewed coffee bean, Sri Lanka cinnamon, MCT Oil, lecithin, collagen, ground coconut and raw cocoa.

And look, you even get some nice leftovers for work, care of Mrs. Tupper(ware)!

The Cooking Amateur’s Keto Cooking Corner.

So, one of the best things about running your own business and scripting your own website for that business is, that you get to do what you want to do when you want to do it and write what you want to write. (Although, if you don’t get it right often enough, you are sure to eventually go out of business).

I don’t know about the readers that peruse this website and how they feel about the results that they must often come up with after searching Google for something that they might be interested in and coming up with nothing but predictable reams of junk.

Personally, I get bored, fed up and become hungry for something a little more informative, even perhaps individual and unique, without just being crazy or idiotic. Is this really hoping for too much?

Anyone who has read much of my News & Views here is familiar with the interest of the writer in Ketogenic Nutrition related topics. Only my closest acquaintances are aware of my attempts to cook. Usually, pretty unsuccessful ones. But, as I am often heard saying to say, “Every Day’s A School Day!” And hopefully, I get a little better as I go along.

Although, not still alive and trying to get away, this thing was devilishly hard to keep on the spit

Recently, because the old stove in the loft had a nervous breakdown as it presumably just had had enough of my ridiculously amateur culinary antics, I bought a portable rotisserie convection oven.

And I was dying to try it out, if for no other reason, than to avoid another microwaved omelette.

Murphy’s Law applied to Keto Rotisserie Chicken:

  1. Don’t untruss or score the chicken. This just destabilizes the damn thing on the spit;
  2. Coating the splayed unbalanced chicken with your special seasoned tahini & mustard dressing before the match makes it awkward to wrestle with. By the time you finally convince it (about 45 minutes later) to stay put on the spit, less is on the chicken than on you and across the rest of your kitchen.
Once it had been convinced to remain on the spit, things went well.

Wrestled Spicy Organic & Cashew Stuffed Rustic Rotisserie Chicken swathed in extra virgin organic Kalamata Olive Oil, Tahini, French Mustard, Balsamic Vinegar & spices.

  • Cook in a convection/rotisserie oven @ 190C for 110-120 minutes if, like Alex, you like it extra crispy. To get it proper crisp, set temp to 210C-220C for the last 10 mins. Otherwise, 100 mins should do (1.3kg) most normals. (Alex is just squeamish, doesn’t want to hear it squawk when he sticks it).
  • Serve hot & crispy with roasted onion wedges, broccoli, mushrooms, a cold Greek Salad & houmous. These can be thrown into the oven under the chicken during the last 10 minutes of cooking time with a little olive oil and seasoning, if required.
  • Wash it down with icy sparkling mineral water and freshly ground coffee on a sunny day.
  • Serves 2-4 normals or 1-2 hungry bodybuilder types.
The Payoff.

What are core exercises and what are some good ones?

The Deadlift. Considered by most as a classic core exercise.

I’m an old school guy, so this will be an Old Skool Gym answer.

Firstly, a few points. They may or may not be familiar points, but they are necessary to state for a basic understanding of why core movements (also often mislabeled as functional exercises) are different from isolation movements and why (or why not) they be preferable.

Scoop out the internal organs, slice the upper human body transversely and you get something that looks like this.

Above is a simplified representation of a cross section of a human torso. What you see have here is basically a space (where your internal organs would go) surrounded by concentric bands of muscle with a spinal column thrown in.

If you apply force by way of an exercise anteriorly, dorsally or laterally (from the front, back or side) for a period of time to this torso, it is likely to develop these muscles and be considered a core exercise.

Core exercises often are difficult, relatively complex, involve multiple joints and multiple muscle groups (obviously, centered around your core) sorts of movements. The opposite of what most bodybuilders would call focused or isolation exercises.

Core exercises can also be placed in a higher risk category. This means that they will offer you more injury opportunities, not least because core exercises will be done with heavier weight loads than isolation exercises and usually utilize free weights rather than machines (which offer more supporting structure and are therefore ‘less core’ ).

The following is a list of good gym core exercises:

  1. Squats (Both Front loaded & Back Loaded)
  2. Deadlifts
  3. Dumbbell Press (Various bench angles).
  4. Unsupported Dumbbell Rows
  5. Pull Ups
  6. Push Ups

*And if it’s a nice day, you might want to get yourself outside and do some tyre flipping and/or sled or prowler pushing/pulling.*

Now, are these the only good core exercises out there? No, of course not.

The above short list are just the most accessible ones for most people and probably require the least amount of time to master (as opposed to the Olympic Lifts, etc).

Should you carry out some form of training every day?

This is where lifestyle context and knowing yourself comes in handy.

I dislike saying what’s expected of me and normally try to avoid telling people what they’d like to hear because it might be too awkward not to. To not do this, to follow the herd or be politically correct in all things, at least as far as I am concerned, is not a kindness but rather a weakness.

So, I will answer this question in as simple and as straightforward manner as I can. Irregardless of of the fact that I make my living running a gym and being, I suppose in general, a fitness professional.

If you are a student or desk jockey, the discipline of a schedule with some form of activity on a daily basis will have positive multifaceted effects on not only your body, but your mind and soul as well. It will allow you to be more productive, deal with the stress, boredom and dissatisfaction of daily life and furnish you a support system allowing a modicum of self control. In other words, it will enable you to be happier just being alive.

On the other hand, if you are a day labourer, furniture mover, agricultural worker or stone mason, you must measure and weigh the cost of the extra manual labour training requires against the balance of your energy reserves and make your decision off the back of that. You’ll have to factor in the risk of burnout against what you hope to achieve and how much you want to make that achievement happen.

In summary, there are certain contextual variables of fitness to consider when bringing together your training philosophy including: frequency, intensity, duration, other lifestyle factors and time commitments.

The combination of these concepts will be dependent on and influence your progress, the results you achieve and the status these achievements hold in the context of your daily life and how they make you feel about yourself.

When should I do flexibility/stretch training?

My advice would be to approach flexibility training with some respect and as a completely separate entity from either resistance or cardiovascular work, as it is a closely related to neither.

Too many fitness enthusiasts treat flexibility as an vague afterthought, half-heartedly allocating a few minutes at the end of a workout before boredom sets in and they’ve had enough.

To be an effective strategy, budget at least half an hour 2 or more times per week and experiment with various forms of stretches, static, assisted and dynamic activities.

If it is not possible to schedule flexibility training into your schedule in its own slot, due to time restraint, a passable alternative option would be to slot it in after your cardio activities. The current consensus of scientific opinion is flexibility training is not advisable pre or post your resistance element, even if this is tempting and most people’s SOP. Recent research suggests that it is not effective utilized in this manner and perhaps, even counterproductive.

Sexy Stretch GIF - Find & Share on GIPHY
If you’re gonna do it, give it some respect and take it seriously!

HMB: What Is It? Does It Work? Should I Use It?

*NOTE* Ah, one of those 3-in-one shotgun questions, again.

I try to avoid, whenever possible, addressing more than one question at a time. This is just sort of one of my practical rules, as I, unlike most people I know, don’t consider myself a very competent multitasker. I can do only one-thing-at-a-time well. And sometimes, not even that. But I think that I may be able to answer these related questions in one go. At least, I’ll try to do my best.

What is it?

Briefly, HMB is a downstream metabolite of one of the more popular BCAAs.

It has been kicking around the retail marketplace since the late 1990s and seems to be on some sort of inexplicable fashion cycle of mass usage followed by disusage. Perhaps this is the result of disappointed expectations fostered by overhyping and then, as the masses forget, a further upswing in interest ensues, due to another round of overhyping and the cycle repeats itself.

Does it work?

In a heuristic (practical, through experience) sense, over the last 20 years or so, we’ve found HMB to be of some value, especially as an anti-catabolic. It really needs to be used in conjunction with creatine and BCAAs (particularly leucine, as this amino acid appears to be more anabolic than HMB), under the right conditions.

What are those conditions?

  1. During a rigorous dieting phase to reduce the catabolism and loss of muscle tissue that inevitably occurs, particularly when you don’t have the patience to do it right and lose weight too quickly;
  2. (With the addition of glutamine) to accelerate recovery and healing from surgery after injury;
  3. With middle aged and older clients to ameliorate age related sarcopenia.

All in all, from our experience, within the limits of a reasonable set of expectations, a nice, useful little supplement, indeed!

Should I use it?

Probably yes. But give it a little time and discipline yourself not to expect extravagant gains or miraculous increases in strength. Afterall, HMB is not a steroid, it’s just another nutritional too (and TBH, even steroids rarely live up to the hype).

In combination and conjunction with creatine and BCAAs.

In optimal dosage levels (about 3 grams, once or twice per day).


β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis.

The Effect of β-hydroxy-β-methylbutyrate (HMB) on Sarcopenia and Functional Frailty in Older Persons: A Systematic Review.

The Potential of β-Hydroxy-β-Methylbutyrate as a New Strategy for the Management of Sarcopenia and Sarcopenic Obesity.

Time Restricted Feeding/Fasting and The Keto Diet.

Type into Google the search phrase ”Keto diet and nutrition” and get back 120,000,000 hits. Yes, that is a 12 with 7 0s after it.

You’ll get blogger bros informing you that they got ”absolutely fooking ripped” on it, you’ll get people letting you know that they got ”fat as farmyard cattle” while on it. You’ll get diet doctors who became household names in America on Oprah Winfrey expertly pontificating that it’s the best thing since the iPhone was invented and extolling its virtues so high that a vision of an old-style snake oil salesman immediately pops into your growingly-skeptical mind.

Uhmmm, sounds tasty!

Then, to top it all, some unknown doctor in the local journal will blithely send out the warning that you’ll wind up dead by by toying with this horribly unbalanced diet for too long.

Keto-Know-It-Alls. Everyone knows at least one.

So, after 80 years, why are people still arguing about something that seems so basic and so many people swear by and against and what are we to believe?

Undoubtedly, there is the profound influence of genetics on this question and there are also several things things that we still do not know for certain. However, we are starting to gain some mileage on the issue and can now begin to hazard educated guesses about some of the problems and how to apply our current knowledge in ways that might help solve them.

One thing that increasingly seems like a very good bet as an important factor in making a keto diet work the way that we want it to is by applying a time restricted feeding pattern, more popularly known as intermittent fasting. Making your intended diet fit into a proscribed and consistent slot of time may make the difference between the success and failure of it.

An excellent, if rather technical, research paper on the subject is this one from the prestigious and scholarly periodical Cell Metabolism: Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet

”Ok, it’s mice,” you say. WHO CARES? But these cute little vermin have been used for over a 100 years as extremely reliable representatives of physiological processes that have direct coincidence with us human homo saps!

For those of you who don’t have the time or can’t be bothered in reading this paper, Alex will distill the fascinating findings down to a couple of easily comprehensible points for you.

As follows:

Mice allowed a calorie controlled (iso-calorically controlled to match the mice fed on a time restricted diet) but free feeding keto diet got fatter and had dramatically more health issues than mice fed the exact same high fat keto diet but kept to an 8-9 hour daily feeding period. Furthermore, these time restricted keto dieting mice lost on average 30% body fat and improved various health metrics significantly!

In addition to the above astounding finding is yet another surprising thing, this 8-9 hour feeding period was limited to the dark hours of a 24 hour light/dark environment that was kept to a continuous 12 hours of light/ 12 hours of dark cycle throughout the experiment.

This is not very promising or supportive news for all those ”don’t eat at night” self appointed diet and nutrition nazis and very good news for people like me, who have always taken the bulk of their calories in the evening.

Yo, the time-restricted fed mouse is facing ya’ all!

How do you stay accountable to yourself with exercise?

[NOTE* I’ve mentioned before that I spend some time over at Quora answering questions about various topics, mostly nutrition and fitness related, that I find interesting. Occasionally, I’ll even answer one that I don’t but irritates or disturbs me enough in some way that I just have to throw in my 2 cents. This is just one of those].

Staying accountable?

Well, staying accountable to myself (or anybody else, for that matter) normally doesn’t need to appear in the equation.

The ridiculously simple equation that I am speaking of goes something like this:

  • Let X = my love for training and the gym environment in general.
  • Let Y = My knowledge of what happens to the quality and enjoyment of life, should I not train.


The variable Z represents the quantity of energy and motivation obviously required to get my sorry ass into the gym and train like I give a F***.

In other words, I maintain what you might call accountability…by enjoying myself.

A Very Limited Time Membership Offer.

Among the professional services that BodyWorks offers, one of the more recent, which has proven to be reasonably popular, has been Genetic Testing. With focus on how an individual’s genetic composition may affect the spectrum of fitness and dietary considerations available to each customer.

Customers will often field complaints of a feeling of overwhelming confusion as they attempt to negotiate the gauntlet of fitness choices that are inevitably thrown their way.

Many highly motivated and curious fitness enthusiast, bodybuilders and amateur athletes at the gym have found this simple testing procedure to be a particularly useful, extremely time efficient and cost effective tool.

With an experienced and scientifically oriented diagnostic procedure, everything from the optimal exercise type, training frequency, duration, volume and nutrition to what may be the best recovery cycle for and how prone to injury you might be can be estimated without the years involved in trial and error experimentation

We are therefore pleased & excited to make the following time and supply limited offer to customers who sign up and purchase either a TITANIUM or PLATINUM annual membership before the 15th of August, 2019.

Includes all laboratory testing and online account costs.

Please be aware that we only have 10 FITNESSGENES kits available for distribution for this offer and when these have been taken, that ends the deal.

If this offer sounds interesting, please feel free to make contact for further information or to make arrangements to view the gym and discuss your requirements.

Is it possible to build muscle at 45 years old?

You just have to be kidding, right?

There’s not really a chance in hell that you’re serious, is there?

I am going to assume that this question is being asked by someone who is for real, has not spent much time in a gym or has had much previous athletic experience…of any sort and is asking this question from a position of real and genuine doubt.

The reason that I am guessing this is easy: a person who has spent any appreciable time in a gym would have seen a lot of guys (and gals) over 45 years old (some way, way over) sporting a lot of musculature. Therefore, the answer to the question would have been rather obvious and need not have been asked.

So, allow me to me to kneel down before you, raise my right hand toward the heavens and testify! But, before doing this, I’ll rephrase this question for a better fit:

Is it possible to build muscle at 45y, if you have never touched a weight or been within shouting distance of a gym?

Yes, sure. Of course it is. Don’t be silly.

However, as is the case with learning any other skill at 45+y, there’s a toll to pay. A great deal of reaching outside your comfort zone, hard work and perhaps a little humiliation will probably be the cost of doing business.

I’ve recently answered a similar question from a Quora member who is 60+y (and listen to me, doing it at 45 is a damn sight easier, let me tell you). I include some of the same photos that I used there. I’ve also had a look at the backlog of questions on Quora like this. There are a lot of them. So, perhaps this is an important question that has yet to find a satisfactory answer.

At first blush, my answer may appear a little harsher than it was there. It is, you are 15 (or more) years younger. 15 years, when you are on the wrong side of 40, make a big difference.

So, here are some photos (not because I’m an OCD, narcissistic selfie taker bent on foisting particularly photogenic images on poor, defenceless Quora Readers…simply as a small parcel of credible evidence that may be useful to back my claims) from just a standard guy uncomfortably thrashing around on the wrong side of 40.

Greece 2013. Age 55y.
Agadir, 2014. Age 56y.
2014. In my office at BodyWorks. Age 56y.
2015 Morro Bay. Age 57.

…and so on and so forth. And all this from a guy who has a lot of spare hardware installed in various key-locations of his anatomy (I won’t bore you with ugly photos of these items, unless there is a call for it).

2016. Explaining the benefits of LandMine Squats for people with back injuries at BodyWorks, my gym in Guernsey. Age 58y.

If we take a sharper blade and slice a little deeper, we should be able to do a bit more damage to this question, as we have already decided it is an important one, but one that we should direct inwardly, toward our own hearts.

Simple questions so often are best answered in this fashion.

Should I be swayed by other people’s and society-at-large’s opinion of when the right time is to throw up my hands, say I quit and forever become a skinny, pencil-necked non-person with no future prospects? Should I let someone else be the odds maker for my further progress and happiness in life? Even if he or she decides my chances as being between nil and none? Let someone else decide my absolute status until such a time as I shall pass away without even so much as a squeak? Because, why? It’s less hassle? Requires less energy and risk? Makes me a more likeable bloke with my mates down at the local bar?

Why let someone else throw you away?

Why waste limited and precious time asking pathetic questions like this and prevaricating? Do you really need my or anyone else’s permission? Our unvetted and untested advice on a matter of such significant import concerning the only tools in life that matter? Your own flesh, your own blood & your own soul? 

Why entrust your fate to the careless hands of strangers? Why are you of such slight value and another’s opinion worth so much? Why indulge yourself in the dubious luxuries of timidity and self doubt in the face of two stubbornly malicious adversaries like Age & Decay? You do not have the time for such indulgences. No one does.

Undoubtedly, one day these two forces of devilment and disaster will take you out. They are likely to creep up on you when you’re not looking and wham! But as long as you remain vigilant, it won’t be today and probably not tomorrow and when they do come in for their sinister date with you, they’ll have to scurry out of their deep, dark holes, be cunning and sly and strike from behind.

Just go out, train hard and get some muscles.

A warrior’s prime duty is to ensure his spirit remains unbroken.

It’s your call, the clock is ticking and you’re paying by the hour.

Ojai 2016. Age 58y. Age is just a number? Yeah, shame it’s such a big one.


As has been pointed out, the assumption here is that we are starting with a novice. The more interesting and difficult problem of getting additional muscle onto an already healthy, fit and experienced 45+ year old individual is an entirely separate and different question.