The ten commandments of eating

A while back a bunch of guys training under me wanted a set of rules to follow for eating in general. And they wanted something simple and easy to follow so I wrote these up. It is not for weight gain or fat loss or anything in particular. There are the rules of eating no matter what your targets are. Beyond these, if you want to lose fat or gain weight you have to play with your calorie consumption in many different ways, but that is a topic for another post. Here are the 10 commandments and 2 principles-

1. Eat 5 serving of fresh fruits and vegetables a day.

2. Reduce consumption of processed goods, table sugar, starches and baked goods to 10% of your diet. 

3. Drink 4-5 liters of fresh water a day.

4. No sodas.

5. Increase your protein intake to at least 1.5g per Kg of body weight per day. Vegetarians can easily get this by eating milk, paneer or cottage cheese, curd, beans, legumes, peanuts, almonds, walnuts and eggs. Small amounts of cretene monohydrate and BCAA supplements (3-5g a day) will ensure a healthy protein profile. Variety is the key to ensuring healthy protein consumption.

6. Restricts your carbs to whole grains and fruits. Rice, wheat, oats and daliya are good. 

7. Lesser the processing, the better the food. 

8. Eat till satiation- do not binge.

9. Always eat breakfast.

10. Try to eat atleast 3 different colors, 3 different smells and 3 different tastes each meal.

The two principles are-

1. 80%! Its impossible for anyone to follow all ten perfectly 100% of the time. As long as you strive to get 80% stuff right, the last 20% will take care of itself and you can enjoy that much anyway. 

2. Do not guess, keep a food diary and write down the 10 rules. Before you know it you will find yourself following good eating habits naturally.

Q and A

Question:

Dear Tejas, I read your insightful information about the pull up/chin up exercises on your blog but somehow I was unable to post a comment on the site. This is why I have decided to send a mail to you directly from here. If perhaps I have your e-mail, that would be better.

I have a question:

Can pull-up/chin-up workouts be used to correct uneven muscles on one side of the body? For instance, in a person whose muscles on the left side are slightly more built in the neck, abdominals and back as a result of improper form while using chin-ups in the past. Is it possible to use the same chin-up exercise to make some kind of correction by building up the muscles on the less built side (right side) so that they become even with the left? Can assisted chin-up/pull-up machines or lat pulldowns in the gym help in this regard or what would be your expert advice? Thanks for your comments.

Answer:

Hi,

I am really sorry it too me so long to reply, I have not been on Facebook.

as for your question, in my experience most athletes face such problems. Initially my approach on both my students and myself was to use unilateral exercises in order to correct the imbalances. While it seemed logical, it never worked out.

Ultimately analysis of the problem led me to conclude that the real reason this happens is not just because one part of the body is used more, but because we have a stronger mind-muscle connection with certain body parts (or limbs, sides etc..). Thus the only way to solve it would be to build a mind-muscle connection with the problem area.

However, years of practice of an exercise will build a habit of tapping into one set of muscles automatically. Because of this any experienced trainee will find it next to impossible to correct the mind-muscle link in exercises they are experienced in. The only logical solution is to do an exercise that is similar to the one you are trying to correct, but one you are not used to yet, preferably a regression.

Learn the new technique as if its a whole new exercise, and really master it. Do every rep with your eyes closed, focusing on an even distribution of effort among all the working muscles. Initially it will be hard, but in just a few weeks you will find your body will be able to do this automatically. Then get back to the problem exercise and you will find that the problem has been resolved.

While implementing a temporary regression to an easier technique in any exercise, in order to perfect technique and recruitment it is important to stop doing the primary variation of the exercise you are seeing to improve for that time. It is a hard but necessary pill to swallow.

In the case of the problem you are facing in pull ups, I suggest regressing to bodyweight rows. They are also called Australian Pull Ups and fat man rows. Personally I have not found either the assist machine or the lat pull down machine to be useful in this regard. They both are great in order to develop general back strength and improve general pulling power, but they wont do much to correct the problem you have mentioned, as the recruitment patterns of lat pull downs or the assist machine are dramatically different for the muscles you have mentioned.

I hope this helps.

Regards

Tejas Jaishankar

Question:

Usually when it comes to weight lifting, one would imagine too much built. But as you said, the more natural the better. What protein you used to take if I may ask? And supplements and all?And you must try and run a marathon as well.

Answer:

My principle in protein consumption is to simply get as much variety as possible. i do not use protein supplements. I eat a lot of milk, eggs, curd, chicken, pork, mutton, fish, shrimp, prawn, peanuts, paneer, almonds and walnuts. As far as supplementation is concerned I use fish oil, multivitamins, multiminerals, Gokshura, Alamaki, Ashva Gandha and vit C and E.

I used to do a lot of distance running earlier, but my strength gains would slow down when I ran more than 5K at a time. Nowadays I run 3Kms on Mondays and thursdays as fast as I can. I run 50 100m sprints on wednesdays and saturdays and I do 30-40 sprints up hills on fridays. Not really keen on Marathon running at this point, trying to increase my pressing power.

Do you compete in any sport?

Question:

My idea has always been to be fit. I involve myself in various sports. Been playing squash and leisure time soccer. Unfortunately I cannot afford more than 90 mins a day on myself. Though I would really want. I always believe the slower you do things, the better it is in long run. But ever since I have started running, that was way back in 2010, I have loved every part of distance running. Since now my idea was to complete, now I am training to compete against myself and improve on my personal best. How do you train for a marathon on a limited time budget?

And I am vegetarian

So that much pretty much sums it up

Question:

See, for all the amount of training I do, I also do not engage in more than 60 mins of exercise per day, except Mondays and Thursdays when i do 90mins each day. What you really need in order to improve is a plan which takes into account everything about your lifestyle.

Go through my blog, it has a lot of info on how to create a good training program. I have pasted the link- http://extendingmyspine.blogspot.in/2014/03/training-philosophy.html

In distance running, in my experience the best way to make progress is to utilize wave programming and then begin peaking 4 weeks before contest. Basically do strength training 2 times a week using the methods given in the post I have linked. This will conserve your joints and help build a base of performance for running. Do running 5 times a week, use interval running. Build a capacity for running and speed in your off season. Let us say you run 40 sets of 20s fast running and 15s slow running to begin with. So your training should go something like this-

Day 1- 40 sets

Day 2- 41 sets

Day 3- 42 sets

Day 4- 43 Sets

Day 5- 44 Sets

next Week-

Day 1- 41 sets

Day 2- 42 sets

day 3- 43 sets

Day 4- 44 sets

Day 5- 45 Sets

Next week start at 42 and so on.

This way you can add 1 set a week. Every month try to beat the average distance covered per set. 4 Weeks before contest start running longer and longer distances at once and start testing yourself.

Its a simple approach but it works. Just make a plan and stick with it and you'll do great! And have fun too!

Question:

My goodness!! Tejas, I just read your story in the article and also watched the video clip in the link! This is really inspiring because here I am focusing so much on the possible risks that are involved if I have to go back to serious lifting. I have lumbar scoliosis to a certain degree and I also do feel some kind of muscle tightness at the back of my neck. I have done scans for the neck and they are all okay. As for the back, I feel discomfort when I stand on both feet for several minutes. But currently, I am trying to see how I can work on my abdominals and to also do all round bodybuilding (especially back strengthening) but there is always that fear that it may cause more harm to the spine! I was actually scared for you when I watched you doing those workouts. Are you not worried a bit?

I would like to say a BIG thank you for your kind and detailed mail response. If you don't mind, I would like to have your e-mail address so that I don't bother you so much on Facebook. The mind-muscle connection you talked about really makes a lot of sense and I think I need to focus on this while working out. I will explore the use of bodyweight rows you mentioned.

Thanks a million once again Tejas and God bless you!!

Answer

Thank you so much for your kind words! I do worry about my spine when I exercise but I have found over time that you have to change your technique in order to compensate for your problems and work on your problems directly. If you do that you will be fine in the long run. You also have to be willing to accept some short term pain.

For your problems you will have to do a lot of soft tissue work on your back and neck and seriously work on building abdominal strength. If you can find an ART practitioner it would be great, but if you cant, like me, you can learn how to use a foam roller and a tennis ball to do ART yourself. You have to take ART work seriously, 5 times a week for a few weeks would be good. That's how I got back into exercise.

Mobility training is also really important to prevent pain. I do twist holds, toe touches and half kneeling hip flexor stretches every single day. I do bridges once a week. Its probably good to build a base for 3-4 months using calisthenics like bridges, pistol squats, leg raises, push ups, handstand pushups and pullups. From then on try to get into loaded carries like farmer's walks or goblet walks. Just do 5 sets of 20m twice a week and add weight evey week. In a couple of months you'll be handling half body weight in each arm.

Then the first thing you want to do is get to the stage where you can deadlift 2.25 times bodyweight. From this point on you can probably start training normally again. Get a lot of reps in with the bodyweight work, specially for the upper body, dont ignore loaded carries and do a lot of ab work using pallof presses, leg raises, planks, turkish get-ups etc.

An easy way to get the hang of the mind muscle connection is to take up Zhang Zhuang for a few weeks. Helps almost everyone. You can check out the Way of Energy by Master Lam Chen, I think its available for free online. just get familiar with the exercises, you dont really need to understand all the theory.

Once again Thanks A lot for the wishes!
Regards
Tejas

Question:

Thank you for adding me as your friend. I really appreciate it. I need your help. I want to get stronger and mascular. I'm 38 years old and don't get to workout everyday. I want to start and get stronger. I don't have broad shoulders. I would say my arms are attached very close to my neck and have round shoulders. It does not give me a wider look. By nature I am very soft and it takes long, long time before it gets toned. Few years ago, I continusely went to gym and worked for 6 months. I got stronger but never got ripped body. What kind of exercises would you recommend on a daily basis? Could I do body weight exercises to get toned?

Thank you very much.

Answer:

Thank you so much for your message! First of all your problem seems to be simple a lack of muscle mass. there is no such thing as muscle tone per say- There is only muscle size and lack of body fat. When you have reasonably developed muscles and sub-10% body fat you will be toned.

If you feel that you are naturally soft, that just means that you tend to store fat easily and do not gain muscle. In such a circumstance, there are several ways I would recommend you go about developing your body. Simply perform strength training 2-3 times a week and perform conditioning 2-3 times a week. That itself will give you great gains. A simple program if you are using weights could be-

Mon- Barbell Squats- 5X5 and 5X10 + Ab and lower back work Pull Ups- 4-5 ladders

Thu- Bench Press- 5X5 and 5X10 + Shoulder and bicep work Pull Ups- 4-5 ladders

try to add weight every week.

Sprint uphill (50m) 10-20 times 2-3 times a week. You could do this immediately after workouts too.

Alternately you could do bodyweight exercises too using a similar approach of progressive overload.

Ex- Mon- Bodyweight Squats- 3X6-10 (Hard Squats) 5X15 (Easier Squats) + leg Raises X3 sets + Bridges X3 sets Pull Ups 2 Sets

Thu- Push Ups- 3 X6-10 (Hard) 5 X 15 (Easier) + handstand work + Easy bridges X2 sets + Pull ups- 4-5 ladders

Sprint uphill (50m) 10-20 times 2-3 times a week.

For more on how to perform proper progressive training with bodyweight check out my blog at- http://extendingmyspine.blogspot.in/

If you are in Delhi, you can take up training with me directly 1-2 times a week. Many athletes train less than 4 times a week and make great progress. I myself train 3 times a week.

Or you could contact me for distance coaching. I provide detailed training guides and programs, which tell you what to do till the last repetition and are very economical on time, space and logistics.

You can call me at 8826532540.

Regards Tejas Jaishankar

Article in Hindustan Times

One of India's largest newspapers has done a story on me, after my victory in India's Strongest Man. Find the link below. There is a video in there as well.

http://www.hindustantimes.com/india-news/true-grit-tejas-he-beat-pain-to-be-india-s-strongest-man/article1-1209546.aspx

Why do we train?

After I won India's Strongest Man (see previous post), I was asked by a journalist why I loved training. I said I just do. She said that no one just does something, everybody has something, some external motivation that works. I thought about it for a while and said this-

"It is true that external motivation helps. Do I feel good that I am stronger than anyone in most rooms? Yes I do. And when somebody compliments my thigh development or my forearms, it gives me a kick. On the other hand, when I think about it, I would still be training if everyone on earth was dead and I was the only man left alive. I guess the reason I love training is because it is something that is your own and only yours. You develop it yourself and only you can enjoy it. And it gives great satisfaction to see your self growing in strength and as a consequence as a person- as you work at it and build something great for yourself. And few things today can truly be called your own. Much of your work and achievement is based on circumstances and others, but if you train for strength with the attitude of a lifer, you have at least something that is truly yours."

Later I though I must post this, as everyone must have a reason why they train, and I just wanted to write mine down. 

I won India's Strongest Man

On the 20th of March 2014 I won North India's Strongest man. I must say I lucked out because there was originally not going to be any weight categories, but last minute they added a under 200lbs category. I weighed in at 195lbs.

Still I did not expect to do well at India's Strongest Man. I went to the contest on the 29th and 30th of march and I can still hardly believe it- I hold the title of India's Strongest Man under 200lbs. I went into the contest telling myself that I would be happy if I placed in the top 5. I won. And I did not just win, I won hands down.

The events at North India's Strongest Man were-
1. Deadlift for reps (60s) with 315lbs- I did 35 reps to take the gold. The second place winner did 14.
2. Bench Press for reps (60s) with 225lbs- My worst event, I did 11 reps for 4th place. The winner did 27 reps.
3. Loading Race- 10 135lb sacks to be loaded on a platform over a 40m course- I took 2:16. I got the bronze. 2 other people took 2:16 but beat me in bodyweight.
4. Single Dumbell Overhead Press (strict) with 95lbs- I did 15 reps to win. The second place winner did 8.
5. Bar Bending- I bent a 10/16inch rod until the ends met to take the gold. Nobody else could bend it.

The events at India's Strongest Man were-
1. Deadlift for reps (60s) with 405lbs- I did 23 reps to take the gold. The second place winner did 6.
2. Bench Press with Log (225)- I did 11 reps for the bronze. The winner did 14reps.
3. Circus Dumbell Press (loose) 135lbs- I did 27 reps to win. Second place did 5.
4. Spear bending - No idea what it was but only I could bend it so i won.

I also won the silver in the EKFA nation Kettlebell Championships in the snatch for 10min. I only participated for fun.

Honestly i think a lot of the guys there were much stronger than me. But i beat them in 3 critical areas-
1. I had the strongest grip by a long shot and that really paid off.
2. Endurance wise I was in fantastic shape. everybody else's performances kept dropping with each event but I only improved.
3. I was accustomed to handling awkward objects because of which the log bench press and the weird circus dumbell did not faze me.

I am also all but certain now that I am best deadlifter in this country in my bodyweight. Nobody there expected me to win and I am glad to have proved them wrong.

I know that people out there are going to train to beat me, but I am going to train harder than I ever have. I am going to win again next year and again the year after that. By 2016 I want to be completely unbeatable in this country. And then move further. R

Right now I am going to take a well deserved break- my first in many months. I look back 18 months ago to the time of my accident and I cannot believe where I have reached in such a short amount of time. I am truly grateful to the universe- for it has given me everything I could want. It has given me and taught me patience, relaxation, hard work, peace and the meaning of dedication. I am thankful for every bit of hardship I have endured.

I am going to devote the coming year to eradicating my pressing weakness and increasing my squatting power. I am going to increase my speed as well. Lets hope I can handle it.