Xavier Fok Adventures

increasing work productivity and work hours

1. diet

this deserves the most credit, so i hope i write enough to reflect that. my diet used to be very unhealthy. worse still it affected work productivity and standard of living. i used to eat fried stuff and all sorts of bad things. i did not resolve to make a change before, because i did not realize the impact it had on my pocket $$$.

diets i previously tried did not exactly work out, because the goals were not really in line with what i wanted. for example losing weight and having muscles. i mean its nice to have, but i wouldn't give up too much for it. however i came across a new diet.

diet to make money - how about that? and of course you get to lose weight and look muscular. thats more interesting, but usually you dont see such diets around, they are just not the interesting thing people want to read.

of course the diet is not too different from everyone else out there. you are supposed to eat alot of vegetables, less carbo etc etc.

the real difference though, is the acknowledgement of human weaknesses. obviously i have alot of them otherwise i wouldnt be eating so much rubbish uncontrollably. most other diets simply say, dont eat this bad thing. however for this diet, its more like, ok eat bad things every 4-5 days. and instead of saying that sets you back, it says YOU NEED to eat bad things every 4-5 days and the results is better than if you DID NOT. ah now i have an excuse to eat rubbish.

next is that the diet is scored. instead of just saying eat this, there is scoring for food, the more green the better so for example

lettuce - green
fried nuts - red
green tea - super green
fish oil - green

so i can actually be more green by eating more of these foods. obviously i dont enjoy eating them as much as fried chicken, but at least now i get some kind of feedback, each nut i eat brings me LESS green, each lettuce i eat makes me more green. obviously its not going to work everyday, there are just some days i feel like eating rubbish, but i default on the diet alot less compared the previous ones i have tried, and the results i get here are better too, and i can see them directly as $$$ in my pocket.

so i went ahead and about like... US100+ of supplements online, to check out how it might improve my brain ♠_biggrin: ♠_biggrin:

2. pomodoro timer use in the previous post

3. exercise sessions
i came across the idea that exercise can help focus on work, promote sleep and of course keep healthy. so i explored several exercises like swimming, stationery exercises, mostly all created by myself. they have some improvements, but nothing fantastic to shout about

and then i came across this bullet proof executive productivity blog, where he discussed how exercise can help to improve work productivity. it is not the first thing on the list, the first is diet, then sleep, then comes exercise.

heres the post >> https://www.bulletproofexec.com/bulletproof-body/

i thought that was interesting is that his exercise is very short. he said it was 20 minutes, and in fact i did it in like less than 10 minutes. i was feeling kind of weird, how can u go to the gym for 10mins doing one rep of around 4-5 exercises, and expect to see some results? i mean everyone seems to be doing at least 4-5 reps of the same thing, maybe 7-8 exercises, so they are probably staying at the gym for like at least 45mins, while i come in for 10mins? and the exercises i did was different too. while they were pulling the weights and letting go in a short time frame, i was SLOWLY pulling the weights, as if i am unable to lift it, and then after 5-6 times i leave the machine. i did not see anyone else at the gym doing this. oh well i did not see anyone playing poker last time when i started either, so i thought lets try and see if anything happens.

that night i had one of the best sleeps ever, woke up feeling refreshed and ready to work. wow it worked. of course this is not going to give me some super muscular body, but it does help work and has a side added benefit of reducing fat and adding lean muscle. its only 10mins, this is more value than i asked for.

then i tried to mess around, instead of the recommend 4-5 exercises, i did like 8-9 exercises the next time round. then i went home and just blacked out and slept for like 10 hours instead of the previous 6 hours. im a curious cat, so now i know why they recommended 4-5 exercises. enough to rejuvenate you, but not enough to cause you to be too tired. well i guess i have a little additional lean muscle for the price i paid? no more 8-9 reps for now. 4-5 is good enough for the sleep and productivity.

Originally posted by cutegoldfish
increasing work productivity and work hours

1. diet

this deserves the most credit, so i hope i write enough to reflect that. my diet used to be very unhealthy. worse still it affected work productivity and standard of living. i used to eat fried stuff and all sorts of bad things. i did not resolve to make a change before, because i did not realize the impact it had on my pocket $$$.

diets i previously tried did not exactly work out, because the goals were not really in line with what i wanted. for example losing weight and having muscles. i mean its nice to have, but i wouldn't give up too much for it. however i came across a new diet.

diet to make money - how about that? and of course you get to lose weight and look muscular. thats more interesting, but usually you dont see such diets around, they are just not the interesting thing people want to read.

of course the diet is not too different from everyone else out there. you are supposed to eat alot of vegetables, less carbo etc etc.

the real difference though, is the acknowledgement of human weaknesses. obviously i have alot of them otherwise i wouldnt be eating so much rubbish uncontrollably. most other diets simply say, dont eat this bad thing. however for this diet, its more like, ok eat bad things every 4-5 days. and instead of saying that sets you back, it says YOU NEED to eat bad things every 4-5 days and the results is better than if you DID NOT. ah now i have an excuse to eat rubbish.

next is that the diet is scored. instead of just saying eat this, there is scoring for food, the more green the better so for example

lettuce - green
fried nuts - red
green tea - super green
fish oil - green

so i can actually be more green by eating more of these foods. obviously i dont enjoy eating them as much as fried chicken, but at least now i get some kind of feedback, each nut i eat brings me LESS green, each lettuce i eat makes me more green. obviously its not going to work everyday, there are just some days i feel like eating rubbish, but i default on the diet alot less compared the previous ones i have tried, and the results i get here are better too, and i can see them directly as $$$ in my pocket.

so i went ahead and about like... US100+ of supplements online, to check out how it might improve my brain ♠_biggrin: ♠_biggrin:

2. pomodoro timer use in the previous post

3. exercise sessions
i came across the idea that exercise can help focus on work, promote sleep and of course keep healthy. so i explored several exercises like swimming, stationery exercises, mostly all created by myself. they have some improvements, but nothing fantastic to shout about

and then i came across this bullet proof executive productivity blog, where he discussed how exercise can help to improve work productivity. it is not the first thing on the list, the first is diet, then sleep, then comes exercise.

heres the post >> https://www.bulletproofexec.com/bulletproof-body/

i thought that was interesting is that his exercise is very short. he said it was 20 minutes, and in fact i did it in like less than 10 minutes. i was feeling kind of weird, how can u go to the gym for 10mins doing one rep of around 4-5 exercises, and expect to see some results? i mean everyone seems to be doing at least 4-5 reps of the same thing, maybe 7-8 exercises, so they are probably staying at the gym for like at least 45mins, while i come in for 10mins? and the exercises i did was different too. while they were pulling the weights and letting go in a short time frame, i was SLOWLY pulling the weights, as if i am unable to lift it, and then after 5-6 times i leave the machine. i did not see anyone else at the gym doing this. oh well i did not see anyone playing poker last time when i started either, so i thought lets try and see if anything happens.

that night i had one of the best sleeps ever, woke up feeling refreshed and ready to work. wow it worked. of course this is not going to give me some super muscular body, but it does help work and has a side added benefit of reducing fat and adding lean muscle. its only 10mins, this is more value than i asked for.

then i tried to mess around, instead of the recommend 4-5 exercises, i did like 8-9 exercises the next time round. then i went home and just blacked out and slept for like 10 hours instead of the previous 6 hours. im a curious cat, so now i know why they recommended 4-5 exercises. enough to rejuvenate you, but not enough to cause you to be too tired. well i guess i have a little additional lean muscle for the price i paid? no more 8-9 reps for now. 4-5 is good enough for the sleep and productivity.

They say 4,5kcal a day eh? Fair enough - any active man should eat this amount. Its not significant. Amateur bodybuilders eat 3-5kcal just because they are active. Pro Bodybuilders eat up to 10kcal daily.

As i was and still am a fan of lifting heavy, i read your link and can say this is interesting way, but i would not perform it on myself.

To exercise full body there is magic: Bench press, Squats, deadlift. Perfect core training. Cutting fat + in the same time building muscle = impossible (its possible only for short time period in beginning when a body starts to go to gym it just adopts, after 2-3 months you need to chose cut fats or build muscle. Or build muscle or cut fats. Cant do both in the same time)

And main supplements are:
1.Water!

2.Food - cut out white bread straight away! Noo fried oil anymore and vegs only fresh instead of boiled.

3.Supplements as Fish oil and multivitamin complex. (D vitamin is a viable option as it is in good multivitamin complex enough, to take sepperately 1000IU you wont feel any benefit. BTW did i read correct he reccomends 1000IU on every 11kg of body mass? If yes then he is insane because there have been records of overdosing - 6000IU for more than 20 days and people start vomiting and stuff, BTW the place where you live has lots of sun right? If yes - you dont need any D3 vitamin at all because you get enough from sun thorough your skin)

Dont buy amino acids - waste of money, dont buy protein powders - you dont need it for now. Dont buy glutamine - waste of money, dont buy creatine - you dont need it.

If have any more questions, feel free to ask, i know quite a lot and am as confident as you beating NL25.

I just wanna people make to save some money because supplements are HUGE marketing, it earns billions from nothing But if you feel my post was full of **** i will undersatand and will not disturb you.

adding some more info after i watched his video and must say all he said from anatomyc aspect was true and i liked it because i understand body in the same way as him. With his training program you will only stay active from view of lifestyle because you just cant train all muscles like that, and talking about failure yes he is right about catching fatigue, but there are 2 ways of catching muscle fatigue - short (the way muscle grows in power and in size most (red muscle cell) - one set should consist 20-35seconds 4-8reps), and long one (longer than 40 seconds of intensive pressure is the way to train muscle durability, not size(white muscle cell)). Now why exercise should be less than 40 minutes long - because this is the way we are spiking our testesterone levels and keeping them high = yes muscle is only because we have testesterone hormon (man hormon) in us, woman look like woman because they have 16 times less testesterone hormone level.

Ok thats it from me.

Thoughts about Felix Dennis book,,

1. There is a way I used fear to control people. Apparently many people thought I was somewhat unethical. These people did not run businesses, I should listen to business people and apparently they use fear to control people too. Until today the fear method stands as the most effective personally.

2. Normal people play by their strengths, apparently this is ineffective because we are never strong enough, it's better to play by others weaknesses and show our strength in that area.

3. My friends used to tell me others buy my product because they like it. I always thought the people that bought from me did not have a choice. According to Felix Dennis people buy your company out of fear of outcry from their funding sources rather than how exciting your company is. The real controller is not the investor, but the people who seeded funds in. Appeal to them. That's how I raised money for my food and beverage business. I spoke to the customers and everyone else, and the investors were automatic. Because they were all asking the investor why they did not have a piece of it. Obviously all the contracts were largely on my favor.

4. Ethics, religion, whatever else is a tool to make money. Use when necessary and drop when it does not make money.

5. Being greedy is OK, and usually that trumps needs. Nothing to be ashamed of.

6. There was once I broke a deal. Apparently I wanted to rent a stall for 1500. Then I found out the owner wants to retire, kind of sick. So I lowered my offer to 1300. I pissed him off and I lost the deal. I used to think that's wrong. But now I think it's right, because there were many other offers around the area. And my job is to make money. His emotions are important only if it made me money, whether short term or long term.

They say 4,5kcal a day eh? Fair enough - any active man should eat this amount. Its not significant. Amateur bodybuilders eat 3-5kcal just because they are active. Pro Bodybuilders eat up to 10kcal daily.

As i was and still am a fan of lifting heavy, i read your link and can say this is interesting way, but i would not perform it on myself.

To exercise full body there is magic: Bench press, Squats, deadlift. Perfect core training. Cutting fat + in the same time building muscle = impossible (its possible only for short time period in beginning when a body starts to go to gym it just adopts, after 2-3 months you need to chose cut fats or build muscle. Or build muscle or cut fats. Cant do both in the same time)

And main supplements are:
1.Water!

2.Food - cut out white bread straight away! Noo fried oil anymore and vegs only fresh instead of boiled.

3.Supplements as Fish oil and multivitamin complex. (D vitamin is a viable option as it is in good multivitamin complex enough, to take sepperately 1000IU you wont feel any benefit. BTW did i read correct he reccomends 1000IU on every 11kg of body mass? If yes then he is insane because there have been records of overdosing - 6000IU for more than 20 days and people start vomiting and stuff, BTW the place where you live has lots of sun right? If yes - you dont need any D3 vitamin at all because you get enough from sun thorough your skin)

Dont buy amino acids - waste of money, dont buy protein powders - you dont need it for now. Dont buy glutamine - waste of money, dont buy creatine - you dont need it.

If have any more questions, feel free to ask, i know quite a lot and am as confident as you beating NL25.

I just wanna people make to save some money because supplements are HUGE marketing, it earns billions from nothing smile But if you feel my post was full of **** i will undersatand and will not disturb you. fish biggrin

adding some more info after i watched his video and must say all he said from anatomyc aspect was true and i liked it because i understand body in the same way as him. With his training program you will only stay active from view of lifestyle because you just cant train all muscles like that, and talking about failure yes he is right about catching fatigue, but there are 2 ways of catching muscle fatigue - short (the way muscle grows in power and in size most (red muscle cell) - one set should consist 20-35seconds 4-8reps), and long one (longer than 40 seconds of intensive pressure is the way to train muscle durability, not size(white muscle cell)). Now why exercise should be less than 40 minutes long - because this is the way we are spiking our testesterone levels and keeping them high = yes muscle is only because we have testesterone hormon (man hormon) in us, woman look like woman because they have 16 times less testesterone hormone level.

Ok thats it from me.

thanks for the detailed response!

1. i have been doing his exercises, i assume its the 5 exercises lasting around 60-90 seconds each, so far my fat percentage has dropped from around 23% to 16%, i never hit anything below 19% for the past... 2-3 years. of course 16% is still fat, not sure how much more it will drop

2. oh yea i bought alot of supplements but really dont know how much to eat, did not get into that, just bought a load of... everything thats on the list. why dont you recommend some useful supplements? im trying to keep mental focus on working, not so much on building muscles.

3. i love testosterone, is that what makes me feel horny? i love it. i tried the... all fat diet, didnt work out man. i mean it lasted longer than the rest, but.... u know... i need to eat everything else. lol

Thoughts from Felix Dennis again,

1. Fight for shares in your company even against your brother for the maximum share possible, but yet give him money if he really needs it but not a single share. Love your brother, but no shares. Love and business is separate.

2. Fire the guys who ask for shares, yet genuinely welcome them with open arms after they fail and come back to work for me. Yet recognize I would do exactly the same as them if I was in their position except fight even harder for the shares. That's the name of the game. I roughly knew it was like this which is why whatever happened the shares were always in my 100% ownership legally no matter what word was going around, or who as running the show.

coaching notes group session 1 imawhale

1. KJs when opened SB vs BB and when we raise and face a 3bet from BB thats very active and aggro 43/37, we should call oop instead of 4betting. there is more value in calling. thought we have to c/f around 2/3 of the time. the real value comes from hitting TP 1/3 of the time and then checking to let him barrel off. so although we are still folding pretty often, its actually a more profitable line.

2. if we have a QTx flop oop, KJ should be a c/c since when we hit K its good we hit A or 9 we have good implied odds there is alot of odds and no need to turn into a bluff.

3. if we have a AQx flop with KJ oop then this is a better candidate to c/r compared to the QTx flop.

4. when SPR is around 1 on the flop and we are oop with a strong hand, we can afford to check since the guy IP could barrel off, and we dont have to bet now since we only need to bet once or twice to get the money in and we have 3 streets starting from the flop.

5. when we raise on a wet board with a strong hand, we need to know what cards to check back, im betting too often here, example the

6. :diamond:7 :spade:4 and we have the 44 and we raise flop and get called.

we should check, all spades, 3 8 5. and bet everything else.

7. ATo from UTG vs aggro BU is not good enough for a raise, but what else to raise? other than the standard AJ+ PP SC?

8. ATo on 46T vs fish while we are oop, and we bet and get called on flop, when turn comes JQK, we should bet for value, since most hands that called would not bluff on overcard turns.

How long you have been doing these exercises the? (i`m curious as you dropped fats and 10% is enough, no point to go lower)

well i need to know which supplements you bought and i will explain which are useful and which waste of money in details (not just saying this is bad or this is good because i like it or someone said)

Yes exactly testosterone makes you horny and makes us man!

i did around 4-5 sessions. its not 10%, im still at 15.8-16% i think. i believe i should be around 10% or maybe 7-8% to be healthy?

heres the list

NOW Foods Sunflower Lecithin

21st Century Gelatin

Swanson Premium Green Tea

Swanson EFAs 100% Pure Krill Oil

Swanson Kyoto Kyoto Chlorella

Swanson Ultra Hydrolyzed Fish Collagen

Swanson EFAs Certified Organic Coconut Oil

Swanson Premium Colostrum

some personal notes

hand 1 - http://www.handconverter.com/hands/2531409
stats 1 -

too much oily food causes the next day's energy levels to drop like crazy. need to reduce and balance, maybe once a week.

just watched a coaching session on bovada and there were like so many 50 vpip 40 vpip fishes and we just get value by betting TP and then not get bluffed when we check, omg i should start checking out the normal tables.

post removed

Link doesn't work but that is beside the point.

You probably shouldn't post that kind of stuff on a public forum

Originally posted by UPAY4DINNER
Link doesn't work but that is beside the point.

You probably shouldn't post that kind of stuff on a public forum

yea i guess u are right, ill remove the post, thanks for the feedback ♠_biggrin: ♠_biggrin: ♠_biggrin:

some learning points from he bullet proof executive on dieting/sleep/weight loss

1. exercise causes growth hormone to be released which increases sleep needs.

2. junk food causes inflammation in the gut, which is picked up by the vegas nerve to the brain telling the brain to sleep more.

3. growth hormones helps to lose weight???

4. the brain is only able to keep focus for a short while, so we need to take breaks. the part of the brain we keep using for extended periods of time shuts down unknowingly.

5. exercise without sleep is the same as no exercise, because exercise requires sleep to reap benefits

6. apparently the best sleep timing is somewhere around 7-8 hours. im doing 10 hours daily though, makes sense since my diet sucks and im exercising, which both adds to sleep needs. i tend to wake up at the 8 hour mark, and then sleep back to 10 hour work before i am fully awake.

I tend to go sleep at like 3-5 at night and wake up 13;00-15;00 ♦ I guess thats no good. Haven't trained for like week already.

Weather is hot outside. Im super lazy I don't like super hot.

Overview of your supplements:

Sunflowrer lecithin - use or not to use... i wouldnt spend money on this. Its function is so small that you wont feel any benefit even longterm
Gelatin - once again useless stuff as you get this kind of help to all written about this product from protein of foods. because from protein everything is built.
Green tea - good choice
pure krill oil - well this is waste of money compared to this - because all omega 3 are the same no matter from where it comes

http://www.ebay.co.uk/itm/Omega-3-Fish-Oil-Concentrate-1000mg-365-Capsules-GRIP-SEAL-BAG-/281307443406?pt=UK_Health_Beauty_Vitamins_Supplements&hash=item417f3af0ce

kyoto kyoto - i have read supplement facts and undrestoot that there are only couple vitamins which you can take from multivitamins. Wouldnt buy either

Swanson Ultra Hydrolyzed Fish Collagen - nah... pass this away

Swanson EFAs Certified Organic Coconut Oil - hmm.. i dont believe one capsule a day will give you expected benefit, to inktake more than one becomes expensive to buy.

Swanson Premium Colostrum - yes good stuff, but it is enough to take good multivitamins

i would buy this http://www.controlledlabs.com/product_info.php?products_id=38 and intake daily 3 Tablets
+ my given fish oil link.

This is all you need.

Okay now about sleep:

Growth hormone (aka HGH) will now help to lose weight straight, but HGH helps to grow muscle, the more muscle the more energy you need and therefore body needs more food to get this energy, if theres no food it takes energy more often from bodyfats (this ir roughly explained)

Sleep 7-8 hours is good because we (humans) have 4 sleep periods which goes into 1 cycle (about 3,5-4 hours). In night we go thorough these cycles repeatedly, but only one period supercharges immune system and heals body where needed, other one is for dreaming when our eyes are moving rapidly - it is very easy to awake us (in this period our body is not resting but is very active and gets tired) 2 other periods are like preparation periods for other 2.

So basically we should have dream period only once a night otherwise we will wake up tired. and immune supercharge period happens only twice a night. if you sleep more than 9 hours you skip immune supercharge period and go straight to dreaming period where your body gets tired once again. So basically that is why we need to sleep 7-8 hours.

To improve sleep quality we need to make daily bodyclock - go sleep in the same time, wake up in the same time. Body will say thanks because he will know and remember when to boost melatonin levels (this hormone is supposed for sleeping and depends from how much light went thorough our eyes in day - less light, less melatonin levels, harder to get to sleep). But in this hectic lifestyle it is hard to rach unfortunately.

Tried to explain so you understand but i think it will be hard, because about sleep there needs to be read whole book to understand properly.

sleep for pussiz

Originally posted by cutegoldfish

Originally posted by UPAY4DINNER
Link doesn't work but that is beside the point.

You probably shouldn't post that kind of stuff on a public forum

yea i guess u are right, ill remove the post, thanks for the feedback ♠_biggrin: ♠_biggrin: ♠_biggrin:

You are welcome!

Not worth getting in trouble over anyways