Spiritual Adrenaline by Tom Shanahan

Author:Tom Shanahan
Language: eng
Format: epub
Publisher: Central Recovery Press, LLC
Published: 2018-01-16T16:00:00+00:00

If your body fat is:

You should eat this many calories:

28 percent and higher

2,300–3,500

20–27 percent

2,200–3,000

13–19 percent

1,800–2,800

12 percent and under

1,000–1,800

Women

37 percent and higher

1,700–2,200

30–36 percent

1,600–1,850

23–29 percent

1,400–1,750

22 percent and under

1,250–2,000

If you are following the Addiction Paleo program, I recommend consuming most of your carbs from the time you wake up until 3:00 p.m. and then cutting them off until bedtime. From 2:00 or 3:00 p.m. to bedtime, increase protein and fat and try to avoid carbs entirely. If you are counting calories and your macronutrients, I recommend that protein should compose 20 to 30 percent, healthy fats 50 to 60 percent, and carbs the remaining 20 to 30 percent. The absolute highest your carbohydrate intake should go is 30 percent.

If you are looking to maintain your muscle mass, one gram of protein per pound is sufficient. If you are looking to increase muscle mass, 2–2.5 grams is the proper range for most.

Develop a Health-Based Community

Long-term change requires us to enjoy our new activities and lifestyle. This means building healthy new relationships and a sense of community. It’s critical to replace the isolation of your using days with a new routine of interacting with healthy-minded people who have a positive outlook on life. Misery loves company, but let someone else provide the company, not you. You are not in this to survive; you are reading this book because you want to thrive.

The internet and social media make it easy to tune into a community of like-minded people quickly. Join email lists for fitness and nutrition websites that offer suggestions on healthy exercise programs and food choices. I recommend www.bodybuilding.com, which is full of helpful information for people at all levels of fitness. If you take classes at your gym on a regular basis, you can develop healthy relationships with the staff and trainers there.

Set Realistic and Achievable Goals

Set realistic goals that are achievable and end the vicious cycle of self-sabotage caused by setting yourself up to fail. I am constantly reminding myself that life is not a sprint but a marathon. Even though I’m heading to my eighth year in my recovery from alcohol and other drugs (sixth year from nicotine), I am constantly telling myself to slow down. This is why it’s important to know the results of your blood work and medical exams and what you are capable of. After years of abuse, does your body still produce the hormones necessary to engage in athletic activity? Is your body producing enough growth hormone to repair and rebuild muscle? What are your testosterone and estrogen levels like? What’s your red blood cell count, and can your blood get oxygen to your organs and body when you’re working out?

If your counts are low, it’s not a problem. You can work with your doctor and/or personal trainer to figure out a plan. For example, if you’re looking to boost your testosterone levels, focus on more-intense leg lifts and exercises. The legs contain the largest muscles in male and female bodies, and by working leg muscles intensely you stimulate your testosterone levels.

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