Shouathra

One thing I try to do is include a good dose of collagen as a protein source- some interpretations of recent research suggest it may be helpful in combination with muscle meat to mitigate possible cancer-promoting effects. All maybes, but I can't see the harm in it anyway. This doesn't mean special supplements, just some less 'mainstream' cuts such as heart and oxtail. And of course jello.

3x20-12 straight flat leg raises & split squats.

I still exist, I think... 5x 12-12-8 inverted rows, strict pushups, split squats. Missed 2 on the last set of squats in the left leg because of a cramp. 3x1min headstands, 2x30s back bridge, 2x10 hanging knee raises and 1x10 flat straight leg raises.

I like bringing cherry tomatoes and dried squid to social events. Beef jerky could work too, though check for added sugar.

30sec headstand; 30sec full back bridge

Planks: 1min front and back, 30s each side with leg raised. 1x50 knee tucks. 5x5 flat straight leg raises.

40-40-50 incline pushups. Pushups S2 progression standard Had to be careful because of my torn palm. Didn't want to touch the floor out of squeamishness, so I went for this level at high reps. Still getting something out of it, but next time I'll have to slow down each rep for for extra conditioning methinks.

Yesterday: 5x12 inverted rows Today: 1-8-1 pyramid assisted pistols. Turns out I was gripping the support so hard that by the last few sets the skin of my right palm had worn off a couple of layers. Oops.

For cell repair: protein. Especially l-glutamine; this is one time that taking it as a supplement can help. For aiding the immune system: vitamin D and iodine. Vit D is fat soluble, so take it with food to make sure it's absorbed.

2x10 flat straight leg raises (leg raise stage 5 intermediate)

Hm, 17.5% smaller than my perception... doesn't help that the models have such puny arms. And once again height probably comes into play. On thing that surprises me is the 'perfect pear' result. Kind of a relief, as I was freaking out earlier thinking I'd turned into an apple over time. Maybe it was more a perception thing. I still think my torso looks a bit like a tree trunk, or a 'man-torso' though... maybe because it's long.

This may be my eternal problem... serial tweaking syndrome. But this isn't a smorgasbord for nothing. The lack of challenge to muscle when doing everything from stage 1 has lead me to bring back my routine from last challenge. I'll keep following CC in order to practice form and technique. I noticed that when doing full pushups today, I instinctively was a lot stricter with form, then finding the whole exercise more difficult than before. Yesterday: 2x25 straight bridges (bridge level 2 intermediate) Today: Inverted rows + assisted pistols + standard pushups 3x(12-8-12); 2x(8-5-8)

Boiled whole chickens feature a lot in Chinese and south east Asian cuisines. The water used becomes a stock that can be used for cooking or a soup in its own right- it's delicious. For example the liquid can be used instead of plain water to cook rice, then you have flavoured rice. Add ginger and spring onions, also possibly garlic, to the water for a basic flavour base.

1x100 shoulderstand squats 1x100 vertical pulls

One thing I'd definitely recommend is to try out the local cuisine beyond the dishes everyone abroad harps on about (sushi, ramen etc). Some local things to try that you rarely hear of would be mugitoro, kai sen don, oyakodon, ochazuke, oden, and then there's all of Okinawan cuisine... and seafood... after coming to Japan, it feels like seafood didn't even exist in the country I came from. There are kinds of fish and things done with fish I could never have imagined. Also Wagashi - Japanese sweets and desserts. They're an art form and a world apart from things in the west. Generally far lower in sugar (higher glucose in other words) and additives, and often gluten-free. For what it's worth - sweets still being sweets and all. Kagurazaka in central Tokyo i a good place for sampling them, if the stores are open in new year...