✨ Fasted, Fed, and Forgiven: Training, Burgers, and Garden Redemption

 

⚔️ The Ritual Begins: The Fast and the Flame

20 hours without food. No gimmicks. Just water, collagen, creatine, vitamins, and a steel focus on metabolic alchemy.

Supplement stack prior to training:

• 30g Collagen Peptides

• 1000mg Vitamin C + 25mg Zinc

• 5000 IU Vitamin D3

• 5g Creatine Monohydrate

🏋️ Movement Protocol: The Sauce Activation

Phase I: Dynamic Stretching

• Glute, thigh, and core activation.

• Hips opened. Spine mobilized.

Phase II: Core Combustion

• Russian Twists: 5kg → 12kg

• Ab Roller: 2 sets between twists

• Muscles shaken, not stirred.

Phase III: Lower Body Loadout

• Lateral Lunges (12kg)

• Sumo Squats (12kg → 20kg)

• Reverse lunges (12kg → 20kg) 

• Dynamic stretching between sets

Phase IV: The Standing Gauntlet

• Static Farmers Carries: (60secs x 3 40kg)

• Knees up style, breath deeper. Legs screamed, core grinned.

Phase V: The Sauce Dance

• 15 minutes of extreme dancing

• Lateral bounds. Base rotations. A full-body musical exorcism

Phase VI: Balance and Burn

• Single Leg RDLs: 12kg → 20kg

• Posterior chain alignment. Stability through fire.

Phase VII: Cooldown Ritual

• Knee and thigh stretching, based on Stretching Anatomy by Nelson & Kokkonen

• Integration of signal. Ritual complete.

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🍔 The Fall from Grace: Breaking the Fast

Enter: My brother, a pizza, and a takeaway menu.

The Meal:

• 1/4 Pounder with Cheese

• Chips smothered in curry sauce

• Can of Coke

• EVOO (2 tbsp drizzled on chips, because I'm not a savage)

This was not a refeed. This was a culinary rebellion. Yet still, the sauce remained in play.

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🌾 Redemption Through Movement: Garden Penitence

• 2 hours lawnmowing and yardwork

• Post-gluttony functional work

• Caloric burn and glucose clearance

I turned my sins into sweat and fed the soil with the sauce of repentance. This wasn't just NEAT. This was atonement.

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⚖️ Evening Epilogue: Joint Restoration & Isometrics

To round off the day:

• Shoulder physio (rotator cuff care)

• Light isometrics (controlled tension, neural reset)

Balance restored. Body respected. Sauce sustained.

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🌱 Autophagy: The Inner Fire

Autophagy isn’t a trend — it’s a biological purification system hardcoded into our cells. Literally meaning “self-eating,” it’s how the body clears out broken proteins, damaged organelles, and dysfunctional cellular components. During fasting and intense exercise, insulin drops, and energy sensors like AMPK get flipped on. This tells the body, "There’s no fuel incoming — start tidying up."

What results is:

• Cellular spring cleaning

• Enhanced mitochondrial efficiency

• Decreased inflammation

• Potential longevity boosts

My 20-hour fast, followed by kettlebell carnage, was the perfect storm. By stressing the body with fasting + resistance + dynamic movement, I pushed deep into the autophagic zone — breaking down the old so the new can emerge sharper, faster, cleaner.

Even the feast plays a part. It ends the cycle and signals the rebuild.

Catabolism (breakdown) → Refeed (rebuild).

That’s the dance. That’s the Sauce.