Michael Hannon

How much protein should I consume?
Roughly 1-3g per kg of bodyweight. This of course depends on genetics, goals, appetite, digestion and training.

People live on less than this but they would likely receive physical and mental improvements from increasing, this is especially true if you are 60+, 25- and/or resistance training.

Protein exists in all types of foods but you absolutely want to focus on attaining your protein from meat, fish, eggs and dairy (inc whey).

100g of meat is roughly 20g of protein.
1 egg is roughly 7g of protein.
100ml of milk has roughly 3g of protein.
1 scoop of whey is roughly 20g of protein.

Now stop reading and go buy a steak, and if you are not a millionaire you can go buy some mince instead.

An innate avatar of our beauty exists within us all,
we acquiesce to our sins and somnambulistically journey on,
teary eyed at beauty loss,
we adorn ourselves everyday with the seemingly ameliorating but ultimately corrosive balms of apathy, cynicism and distraction,
all in a futile effort to quieten the painfully vibrating echoes of what could have been.

The only way to the future is through the present.

The beauty of the body is in its form; form follows function. The function of the body is to push, pull, bend, twist, squat, lunge, walk, run, jump, climb, swim, protect (fight), travel and transition between the aforementioned. Consider this when constructing your training programs over the long haul.

To allow one's flesh and mental faculties to degrade; liquify into limp wristed slop is an insult to yourself, your ancestors, and the spirit that resides within you.

Mind and body.

Concentration is freedom. Concentration inevitably leads to complexity.
Complexity deepens consciousness, thus our experience of freedom is deepened.

Concentration is a medium in which if perfected, protected and rightly practiced is a path to virtue.

The molesting hands of modern living is slowly but certainly diminishing this wondrous and species separating ability. Make steps to avoid this.

I read this book because I had flirted with the idea of writing a script, and like most of my flirting it didn't go anywhere. No regrets though as it is a very entertaining, interesting and funny book.

If you are interested in script writing and its associated industry I'd say this is a must read.

Success in general is down to luck, genetics and environment. This very much goes for your training success. What we can do in light of this is stack in our favour. An important part of a meaningful stack has to include 'routine'.

Have a routine, I cannot recommend this enough.
You don't have to necessarily have the ideal routine, just a routine! A workable, pragmatic, repeatable routine that you will actually do. From a functional and stable routine you can gently modify monthly to trend the routine in the direction that you would wish to go.

For example, I at one point did not want to go to the gym, but I do love drinking coffee and reading. Next to the gym was a cafe, so my routine was to go to the cafe and have coffee and a brownie whilst reading a book. Afterwards it was a hop, skip and a jump to the gym. About a month later I modified the routine to only include visits to the cafe on the weekend as the habit of going to the gym was established. Now, coffee and brownie is not ideal but it worked and was easily modifiable once it had served its purpose.

Not the best routine, not the present IG guru's routine, just a routine that is stable that you can sagaciously caress towards your goals/desires at appropriate times.

I think a nice well written introductory explanation of Catholicism. It is written in 'beautiful' language as opposed to 'matter of fact'.

'What is Catholicism? A 2,000-year-old living tradition? A worldview? A way of life? A relationship? A mystery? InCatholicism Father Robert Barron examines all these questions and more, seeking to capture the body, heart and mind of the Catholic faith.

Starting from the essential foundation of Jesus Christ’s incarnation, life, and teaching, Father Barron moves through the defining elements of Catholicism – from sacraments, worship, and prayer, to Mary, the Apostles, and Saints, to grace, salvation, heaven, and hell – using his distinct and dynamic grasp of art, literature, architecture, personal stories, Scripture, theology, philosophy, and history to present the Church to the world.

Paired with his documentary film series of the same title, Catholicism is an intimate journey, capturing “The Catholic Thing” in all its depth and beauty. Eclectic, unique, and inspiring, Father Barron brings the faith to life for a new generation, in a style that is both faithful to timeless truths, while simultaneously speaking in the language of contemporary life.

Includes over 100 black and white and color photos.'

Here are just some things you should consider/contemplate/think about concerning goal setting.

- what do I need as opposed to want?
Sometimes what we need can interfere with what we want. Need takes priority over want.
- who/what do I want to be and who/what am I right now and maybe actually have always been? Getting to a point is near impossible even if you have a map but ignore, or are blind to the traveller and territory.

A fun and quick read that adds scientific credence to what we already do from instinct and accumulated experience.

‘You can’t judge people by what they look like!’ It’s drummed into us as children and, as this book proves, it is utterly false. In this highly readable analysis of the academic research, Dutton shows that we are evolved to judge people’s psychology from what they look like, we can accurately work out people’s personality and intelligence from how they look, and (quite often) we have to if we want to survive. Body shape, hairiness, eye width, finger length, even how big a woman’s breasts are . . . Dutton shows that these, and much else, are windows into personality, intelligence, or both. Once you read How to Judge People by What They Look Like, you’ll never look at people the same again.