Thursday: Eating, Sleep, & Be Lean!

Thursday: Eating, Sleep, & Be Lean!

Thursday: Eating, Sleep, & Be Lean!

I love souring the web for every bit of advice that I can take to give our High Voltage Community an edge. Whether it’s a way to keep you in the game longer (Leveled Classes) help you reach your specific goals (PT & MAP/Specialty Courses/Team HV) or just plain look better naked.


Yeah…that last one is pretty much the all around champ!


I’m a huge fan of Charles Poliquin & his work with athletes – he wrote a blog recently called ‘Eat These Top 5 Superior Foods for a Healthier Leaner Body’.


Check out what he has to say…and post your 5 Favorite Foods for body comp to comments!



“Eat these foods for a healthier leaner body (they are affordable!). You can call ‘em superior foods superfoods or staples but whatever the term coconut oil avocado eggs cocoa and kimchi are all foods that have been linked to a optimal leanness muscularity and health. Check it out:


#1: Coconut oil

Coconut oil is abundant in a medium chain fatty acid that appears to protect your brain manage blood sugar and improve energy use in the body so you lose fat. Truly! Coconut oil doesn’t enter the cholesterol cycle so the fat it contains won’t be deposited in fat cells.


There’s proof: A recent study of folks from Malaysia where the coconut is native found that having them eat 30 ml of coconut oil three times a day for a month led them to lose about a pound of body fat and trim their waistlines a measureable amount.


#2: Avocado

Called an “anti-obesity” food by scientists the avocado is jam-packed with nutrients and antioxidants and although it is rich in monounsaturated fats studies suggest eating avocado regularly will keep you from getting fat. This is all for naught if your diet is poor but in a typical high-protein low-carb diet avocados will improve your body and health.


The research is strong: Analysis of the diets of 17567 Americans showed that those who ate more avocados had significantly lower body weight and waist circumference and a 50 percent lower risk of metabolic syndrome. And these weren’t Paleo-eaters either—impressive no?


#3: Eggs

A perfect protein source eggs provide a nice dose of choline which helps with liver detoxification. This is one reason eggs have been a staple in the diets of bodybuilders for years—a clean liver means the body eliminates toxins better supporting optimal body composition. Don’t shy away from eating them daily. Recent research shows three eggs a day will IMPROVE cholesterol decrease inflammation and manage blood sugar.


#4: Cocoa

You’ve heard about the benefits of dark chocolate for the heart due to it being antioxidant-rich and the happy news is that it really is that good for you. Not only will cocoa from which chocolate is derived support cardiovascular health it improves insulin signaling and association studies show a higher dark chocolate intake is linked with a leaner physique. Opt for a chocolate that has over 72 percent cocoa solids—the darker the better—without added sugar. Do not eat chocolate that contains dairy as it blocks the activity of its powerful anti-oxidants.


#5: Kimchi

Perhaps not as delicious as chocolate kimchi is a fermented Korean cabbage dish that improves gut health and insulin sensitivity. A recent study showed that overweight subjects who ate 100 grams of kimchi at every meal for 4 weeks produced significant fat loss and decreased body fat by 1.5 percent. Blood pressure was lower and blood sugar control improved by the end of the study.”



Thursday’s Training: 

Skill: Bench Press x8 @30×1


WOD: Alt EMOM – 16 Minutes: 30 on/30 off

  • Push Ups 
  • Med Ball Clean
  • KB Box Step Up
  • Airdyne

Ax4: Bench Press

  • 8 reps @ 30×1


B. Alt EMOM – 16 minutes

  • Static Dips (30 seconds)
  • Med Ball clean (15 Seconds)
  • KB Box Step Up x8 each leg
  • Airdyne (15 sec)

A1. Bench Press


A2. GHD Raise

  • 12 reps @ 2020


B1. Alt EMOM – 16 min

  • Ring Dips (Static): 30 sec
  • Power Clean (must be tough & go – as soon as you’re off set is over): 15 sec
  • 2KB Box Step Up x8 (Each leg)
  • Airdyne – 15 sec