African King

I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point:

Nutrition 🥘

• Breakfast: 2-4 weetabix biscuits with almond milk + a cupful of blueberries🫐 + 1 banana 🍌 , 1 tablespoon of chia seeds + 500mls of plain warm water mixed with a double serving of whey protein
• Lunch: 2-3 fish fillet (usually hake or tilapia)/t-bone/chicken (breasts or thighs) with a large serving of 3 mixed vegetables 🥦 🥬 🥗
• Snack: 2-3 medium sized cups of mixed fruit 🍐 🍉 🍎 🍇🍓🍑 + 500mls of plain warm water mixed with a double serving of whey protein and creatine
• Supper: 3 boiled eggs🥚, bacon 🥓 , chopped cucumber 🥒 and carrots 🥕 , sliced tomatoes 🍅
• Hydration: 2.5 liters of plain water daily plus 6 small cups of green tea. Multiply your body weight by 40 mls to get your own optimal daily hydration target.

I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol.

In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables.

Training 🏋🏾‍♂️

• Strength training 5 days a week which involved heavy lifting for an hour a day.
• Cardiovascular exercise 5 days a week which comprised of 5-10 kilometer incline walks 🚶🏾‍♂️ on a treadmill.
• Isolated core work: 100 sit-ups, 30 leg raises, 30 side crunches each side, 30 Russian twists with a 8kg kettle bell, 30 bicycle crunches and a 1 min plank

I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free).

Supplements 💊
Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium).
NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took.

Lifestyle😊

• 9 hours of sleep daily 🛌 😴 . I took a melatonin supplement to help me with this.
• Five 2 minute prayer sessions and check ins with God🙏🏾 + 40 minutes of daily meditation 🧘🏾‍♂️ to manage stress. I’d also avoid all human beings whose energy irritates my spirit😔 both in person and on my phone📞 (contact name: Don’t Answer). Please, protect your peace and don’t feel compelled to take calls, respond to messages or interact with people that provoke the little devil in you.
• Daily practice of affirmations (x10) which was anchored on turning my insecurities into mantras. More on this here: This greatly helped reinforce positive realignment.
  
• An hour of positive, uplifting music 🎶 to spike my mood and lift my spirits every morning.

Everything outlined in the lifestyle section helps keep my mental and emotional health dialed in.

If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more.


Supplementary reading:
Body positivity
Supplements
Men’s health
Women’s health
Women & weights
Happiness
The belly must go!
Keto Dieting
Fitness & alcohol
Advice to the Mrs.
The 5 minute myth
Digging your grave with a knife & fork

📸 Photo Credit: Ryan J Banda (0974-101553)
🗣🎬Creative Director: Lombe Mulenga (0975-911308)

⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body.