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Old 06-03-2011, 02:30 AM   #1
Michael Korczowski
New Member
Join Date: Sep 2009
Posts: 27
Default looking for thoughts on my current daily regimen

hoping this can be useful to others as well as me. if not... sorry!

  • 21 yrs old, ~165 @ 5'10.5, lean enough for abs to show
  • intermediate level CrossFitter, started ~2 years ago w/ no real athletic background
  • i'm still in the phase where i'm making pretty good progress in the different domains of S&C even with basically no periodization. super orthodox crossfit stuff. this doesn't really matter but deadlift and backsquat are currently pushing 300# and metcons are at a corresponding level of attainment. whatever that means. this isn't terribly important.
  • super clean diet. basically adhere to what Robb Wolf and Chris Kresser say.

  • stay lean and cut (minimize bulk) while continuing to make good progress w/ current training (soon i'd like to shift to more periodized/intelligent S&C stuff and alongside some kind of more technical sport or fight-oriented training, but that's not feasible just yet)
  • be as mentally sharp and effective as possible for chunks of day allocated to productive work, nightlife, creative stuff, etc...
  • have as good or better a daily sense of 'natural high' if you know what i mean. also, maintain or increase libido


OK, what follows is a kind of template for the day. obviously it's heavily idealized and i won't stick to it all the time. but i've naturally fallen into something sorta like this over the past month and want to refine/optimize (except for the supplements — that is, aside from the BCAAs preWOD and vit D on days when i don't get sun, and maca preWOD for a little while there, the other supplements listed i literally just got in the mail today)



8oz slow-brewed yerba mate
10g BCAA
3.6g arginine,
1 cap tribx90
2 caps NSI passion booster (this might be worthless but they were 2 for 1 so why not)
wondering if i should add in some of the alpha lipoic acid and acetyl l-carnitine i've got at this time.

crossfit WOD begins
16oz yerba mate w/in first 15 mins

my PWO meal breaks a ~16hr fast
protein (1-2 cans wildplanet sardines in spring water or 1 can trader joe's wild salmon) + starch (1 med. pressure-cooked garnet yam or japanese sweet potato) [it's summer so i might move to berries]
5g glutamine

errands, misc tasks, or outdoor activity

main meal: .75-1 lb. of grassfed meat (e.g. chuck roast, beef heart, liver), variegated root or leaf veggies (beets, parsnips, cauliflower, broccoli, whatever), herbs/spices, all lightly sauteed in coconut oil or kerrygold butter and/or pressure-cooked
2 caps probiotic
2 caps tribx90

main productivity block
600mg alpha lipoic acid & 1g acetyl l-carnitine (here)

small dinner: could be anything from leftovers from the main meal, a whole 12oz package of niman ranch uncured bacon if i'm feeling raunchy, or a single cucumber.
don't know what the best supplement to take with this meal would be. any ideas? probably depends on what I want to spend the next chunk of time doing. so of the supplements mentioned above, what would prep me for what? should I shift anything around?

nightlife and/or creative work

don't currently know what to take at empty-stomach bedtime. but natural calm or ZMA could probably be helpful. i'm a pretty good sleeper but always room for improvement.

please forgive the excruciating level of detail combined w/ vagueness of my question. I'm really looking for advice on ANY ASPECT of this — supplements, food, timing, anything. is there any additional information i can provide that would produce more useful comments?

many thanks in advance if you were able to bear through this.

Last edited by Michael Korczowski; 06-03-2011 at 02:32 AM. Reason: formatting
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Old 06-09-2011, 05:08 AM   #2
Darryl Shaw
Senior Member
Join Date: Apr 2008
Posts: 706

Originally Posted by Michael Zowski View Post
please forgive the excruciating level of detail combined w/ vagueness of my question. I'm really looking for advice on ANY ASPECT of this — supplements, food, timing, anything. is there any additional information i can provide that would produce more useful comments?

many thanks in advance if you were able to bear through this.
Too many supplements not enough real food.
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Old 06-11-2011, 12:40 AM   #3
Andew Cattermole
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Join Date: Nov 2006
Location: Sydney Australia
Posts: 41

Thanks Darryl

Gives me Faith back towards this forum that someone voiced a comment on a 21 y old with no sport specific goal living off powders for the first half off his day
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Old 06-20-2011, 07:37 PM   #4
Michael Korczowski
New Member
Join Date: Sep 2009
Posts: 27

After making this original post, I immediately felt kinda stupid. But here's my explanation

At the time I felt like I had gotten to a really dialed-in and happy place, i.e. gone through a bunch of iterations of my daily rhythm, and felt like I had hit on a good one — I also had a little extra cash and spent it on some supplements that I kept hearing good things about.

And so i wanted some help optimizing my intake of said supplements and maybe some critical thoughts to help me optimize and be even more successful with the next iteration of my daily protocol, if that makes sense.

Basically I was looking to make sure I wasn't making any glaring, obvious mistakes. and/or that I might be triaging my intake of stuff in the best way. The very broad goals I listed in my original post are basically all I have at the moment. I have some physical skill-related goals to start attacking down the line, but those are going to depend on training not nutrition.

Anyways thanks for the comments guys... Here's my response.

I don't live off of powders at all. I take 10g BCAA pre-workout because I feel better training fasted, and even better than that when I've got a handful of BCAA caps in me. That's it

I don't take any kind of meal-replacement powders at all. I cook all of my meals myself, from whole unprocessed foods. And @Darryl, if you saw what my plates look like you wouldn't be saying "not enough"
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Old 06-21-2011, 11:43 AM   #5
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 593

well it looks like you have one big meal, a smaller meal, and something in between that. no real idea on caloric or carb intake. probably 100-150g/protein which Darryl won't agree with.

however, it states you're doing the CF WOD but doesn't really go into your programming. Let's presume you're doing the 3-1 MP or maybe some other affiliates (hopefully).

so in the long run, if you're not eating enough, you'll crash and burn. Yay CF!
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