Posts Tagged ‘Layne Norton’

Here is my official first post about diet and nutrition!
Today´s post is more of an introduction into this category by means of which I want to outline my main objective of future posts in this category as well as highlight some of my inspirations and sources.
Let´s start with the word “diet” .
If you type “diet” into google the first few pages you will stumble across will be predominately surround diet for weight loss, but does that mean that diet is only something done by people who want to lose weight? The answer here is a definite no.
In today´s society when people use the word “diet” the assumption is that it is being used in an attempt to lose weight. But let´s have a look at the definitions given by
noun and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
2.a particular selection of food, especially as designed or prescribed to improve a person’s physical condition or to prevent or treat a disease: a diet low in sugar.
3.such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I’m on a diet.
4.the foods eaten, as by a particular person or group: The native diet consists of fish and fruit. or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.
So in any of my future mentions of the word diet I will be referring to either points 3 or 5 mentioned above and not to a specific weight losing protocol.
Right, now that I got that off my chest let´s move on.
So in terms of what you can expect to read on here will be generic posts in which I will share with you some of my learnings around said topics where I attempt to use simple language and make it as straight forward possible for everyone to understand.
I feel that is only right that I also mention what not to expect and that is, do not expect the real science and biology in depth of the how and why everything works.
Since setting out an ambition of achieving a certain built for my body I devoted a good amount of time learning about how one can use diet and nutrition to achieve this. I am a true believe that there is no better way to learn than putting theory into practice and over the past couple of years I have attempted some of the fitness industry diet fads (i.e. 6-7 meals a day, clean eating, Flexible Diet, Paleo diet, etc).
More recently I posted around my experience regarding Flexible Diet or IIFFYM (if it fits your macros), to read that post you can find it here:
Now my standpoint with regards to diet is that no one extreme of the diet is the right approach for healthy and happy lifestyle but yet I do see benefits of adopting such extremes when individuals of determined goals.
In terms of my sources, in my flexible diet post post I mentioned 2 sources which I personally consider to give one of the fitness industry´s best diet advice when it comes down to achieving your goals. Both, Dr Layne Norton and team 3DMJ, have great articles and videos surrounding this subject and a lot of my learnings in this area originated from them. If your goal is fitness orientated and you are just like me and prefer to do your own research and learn about the subject than I strongly recommend you google both of them and have a look at all the great info they´ve made available.
Since my original experience with flexible diet I took back a step and decided to start learning more around the basics of nutrition and to this effect I stumbled across an absolute amazing podcast series which has provided me with even further insight into dieting and the general lifestyle. All credit in this instance has to go out to Ben Coomber who´s podcast is truly insightful and inspirational. I would really recommend you giving it a listen regardless whether your goals are fitness or non fitness related, as he touches upon a great deal of general lifestyle and how nutrition may support on you along the way to your end goal.
By listening to Ben´s podcast it allowed me to relate diet and nutrition more to other non fitness related goals it therefore removing myself from a preset mindset – utilising diet and nutrition only for fitness purposes. In past this mindset had been a big obstacle for me to talk about the topic with other people who didn’t have the same mindset however I do feel now that I am in a better position to do so and even provide some advice.
Anyway, Ben if you by any chance you are reading this I just want to say a big thank you for all the great information you put out there.
I’ve also recently started catching up on Phil Learney´s podcasts, yet another one of the fitness industry´s expert and in his podcasts he also shares some great knowledge around nutrition as well as training.
All these people I have mentioned are people in the industry that I look up to and if you really are enticed by it then I would strongly suggest researching them as these are the people that walk the talk and live what they preach!
As I´ve mentioned I am by no means an expert  but I am looking to learn everyday so you see something you don´t quite understand or even disagree with please make sure to get in touch as I am looking to learn – “Knowledge is Power” (Sir Francis Bacon).
In my next diet and nutrition post  I will be going into a bit more detail around my current 80-20 approach to flexible diet. Until then if you want to follow my current journey I am posting weekly updates on Sundays (going a date late this week) and you will be able to find it on:
Till next time!

You may have read my fitness goals for this year but if you haven’t here is a quick summary of them:
1.     Improve my strength – Focusing on improving these movements: Barbell Overhead Press, Bench Press, Squats, Deadlifts.

2.     Develop certain muscle groups – Shoulders (delts and traps), Calves, Triceps and Abs

3.     Focus on flexibility and mobility

So it will come to no surprise that when planning my gym routine I make sure that I incorporate my fitness goals into the grand scheme of things.

Currently my workout split is very basic and it is based on a concept created by Dr. Layne Norton known as PHAT: Power Hypertrophy Adaptive Training. A great article by ( with Dr. Norton himself will give you an in depth overview of this training method. You may also find it useful listening to his recent interview ( with Ben Comber if you have are considering on trying out PHAT.

In very a brief summary, I have adapted the PHAT routine to my preferences and goals but maintaining the ideology of it.
So what this means to me is that I currently do 5 weight sessions week and have 2 days with active rest.
My workout sessions consist on the following:
–     Power Push day
–     Power Pull day
–     Push Hypertrophy Workout
–     Pull Hypertrophy Workout
–     Leg Workout
–     2 days of active rest
If you have the read the programme scheduled by Dr. Layne Norton you may notice that he splits Power Upper and Power Lower as opposed to Push and Pull as per my schedule however I am seeking to adjust the programme to my specific needs.
The 2 power (Push/Pull) sessions are based on strength training divided into Push and Pull body splits, so most sets are between 3 to 5 reps with very little assistance and auxiliary work with no more than 10 reps
The other 3 sessions(Push/Pull/Leg) I adopt a more Hypertrophy style, in other words with slight higher reps i.e. bodybuilding style so anything between 6 – 20 reps depending on different factors (trying to keep the rep range to no lower then 6 reps minimum).
The remaining two days of active rest I ensure that I do very light exercise i.e. Yoga, stretching or even at times I might play some football, do circuits training or even try out new things like CrossFit training but ensuring that I am not taxing my body too much to allow it to recover.

Over the coming months I will be sure to update you all on my training schedule as it will change over time to avoid stagnation. I will also aim to share more about each session regarding the exercises I do, the amount of sets and reps and so on. If you have any questions please feel free to ask away. Until next time!