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Cory's Personal Nutrition & Health Program

6:00 AM (Rise & Shine!) 1 cup (250ml) filtered water


Pre-Workout Shake Supplements
1 cup organic grapefruit juice (fresh) 200mg Gingko Biloba Phytosome
2 scoops Whey Protein Isolate (50g) 2000mg Acetyl-l-carnitine
1 tsp. Calcium Ascorbate (4g vitamin C) 2 caps Ephedrine/caffeine complex
5 grams Creatine Monohydrate 2000mg Tyrosine
5 grams L-Glutamine (5g) 2000mg HMB
1 T. Sport Oil 200mg Phosphatidylserine
  2000mg Ribose
  800mg Vitamin E (d-alpha tocopherol)
  120mg CoQ10
  500mg Magnesium (citrate/malate)

6:10 AM Bathroom hygiene, full body dry brush massage, hot/cold shower
(during this time I listen to educational audio cassettes such as FMU)

6:30 AM ½ cup Fresh ground, organic, filtered strong black coffee

6:40 AM Internet research, study journals and write magazine/newsletter articles

7:40 AM 1 cup (250ml) filtered water

8:00 AM MORNING WORKOUT (Drink 2 litres of water mixed with Hydrade)



Post-Workout Shake Supplements Old fashioned oatmeal
1 cup filtered water 1 cap B-Stress Select w/Ginseng 1 cup cooked oats (large flake)
1 tsp. Calcium Ascorbate (4g vitamin C) 2 caps Multi-Mineral complex 1 T. fresh ground flax seeds
1 scoop L-Glutamine (5g) 100mg Grape Seed Phytosome grated organic green apple
1 scoop Creatine Extra 120mg CoQ10 organic currants & cinnamon
2 scoops Whey Protein Isolate(50g) 2 large caps Cod Liver Oil (5000A/400D) raw honey & blackstrap molasses
1 T. Sport Oil 500mg Shark Liver Oil (Ecomer)  
1 T. Greens+ 50,000 IU Mixed Carotenoids  
1 T. fresh raw bee pollen 800mg Essential EFA  
½ papaya, ½ banana 800mg Vitamin E Complex  
  ½ cup frozen blueberries  
  400mcg Chromium Plus (citrate)  
  2000mg HMB  
  2000mg Ribose  
  200mg Phosphatidylserine  
  1000mg MSM with Boswelli  
  1 cap Zinc Citrate (30mg)  


Mixed assortment of organic raw vegetables (400-500gm)
(carrots, onion, cucumber, broccoli, cauliflower, mushrooms, celery, etc…)
Dipped in flaxseed/olive oil, balsamic vinegar, garlic & Dijon mustard
200gm grilled turkey breast or lamb or salmon or halibut or venison
½ cup fresh ground, organic, filtered strong black coffee


Protein Shake Supplements
1 cup (250ml) filtered water 1 cap B-Stress Select w/Ginseng
2 ice cubes (filtered water) 2 caps Multi-Mineral complex
2 scoops Whey Protein Isolate (50g) 1000mg MSM with Boswellia
½ cup frozen strawberries 800mg Vitamin E Complex
1 T. Sport Oil 2000mg HMB
1 scoop L-Glutamine (5g) 200mg Phosphatidylserine
1 tsp. Calcium Ascorbate (4g vitamin C) 100mg Grape Seed Phytosome
  800mg Essential EFA
  500mg Shark Liver Oil (Ecomer)
  200mcg Chromium Plus


½ cup fresh organic carrot juice/with 1 T. Greens+ (non-alcoholic aperitif)
Large green organic vegetable salad with homemade dressing
(extra virgin olive oil, fresh lemon juice, raw garlic & Dijon mustard)
200gm grilled salmon or halibut or lamb or turkey breast or venison
Steamed kale or spinach or broccoli or mixed vegetables
occasionally - yams, squash, brown rice, lentils
Herbal Tea (Rose Hip, Licorice or Lemon Ginger)


8:00 PM Research, study and write

Occasionally I watch TV or a rented Video.
Star Trek is a BIG PRIORITY

10:00 PM SNACK

Protein Shake Supplements Two homemade muffins
1 cup (250ml) filtered water 2 caps Silica free range eggs
2 ice cubes (filtered water) 1 cap Zinc Citrate (30mg) black currants
2 scoops Whey Protein Isolate (50g) 1 cap Chromium Plus (200mcg) organic course whole rye meal (fresh milled)
1 scoop L-Glutamine (5g) 2 caps Multi-Mineral complex organic large flake rolled oats
1 T. Sport Oil 4 caps FOS-A-Dophilus Plus organic walnuts
½ cup frozen pears or peaches 2 caps Saw Palmetto Complex honey
1 tsp. Calcium Ascorbate (4g vitamin C) 6mg Melatonin sucralose
    apple sauce (organic green apples)
    pure vanilla extract/cinnamon

Throughout the day I drink about 2-3 litres of Avani² filtered/magnetized/oxygenated water between meals and in shakes.

² Avani Water (604) 525-2386

Personal Commentary

The dietary format outlined above is the general standard I follow for about 6 months of the year (Sept/Oct - March/April). It keeps me lean, maintains a positive nitrogen intake for growth and repair, provides a sufficient amount of energy and calories to compensate for my own personal metabolic and training needs, and contains both a favorable mix and good concentration of naturally occurring micronutrients, antioxidants and phytochemicals. Most of my carbs are low-glycemic, fiber rich and high in water volume.

Of course I do like a glass of good quality red wine from time to time and prefer to drink microbrewed natural beer from the bottle. My favorite is Okanagan Spring "Extra Special" Pale Ale, because it's unpasteurized, brewed in strict accordance to the Bavarian Purity Law of 1516 and goes down good, especially when it's ice cold!

For treats I love Tracy's baking as she makes the best Carrot Cake and Date Squares in the world, guaranteed! No sugar, freshly milled organic flour, every ingredient she uses is from the highest quality raw materials available. And best of all she pours the most powerful ingredient of all into her work - TLC - designed especially for me and the kids. That's why her baking is the finest and so irresistible! Tracy by the way is an incredible cook.

During the transition from bodybuilding/fitness workouts to the spring Track & Field season, I tend to gradually increase my intake of carbohydrate dense starches, such as yams, squash, brown rice, lentils, beans and hotcakes (made with freshly-milled buckwheat or spelt flour). I train more for power in the gym, add powercleans and front squats, drop most of the isolation movements and incorporate plyometrics, sprinting, hill climbing, skill training and plenty of hammer throwing. I will often train twice daily, so my increased carbohydrate intake is justified by increased activity. This is one of the keys to successful carbohydrate management - supply the demand. The other key is staying away from junk carbs including anything that contains added sugar or white flour, such as bread, pasta, bagels, commercial breakfast cereals, sweets and pastries.

After Track is finished I go right into preparation for the Grouse Grind which for me is a 40 minute run to Hell. I de-emphasize strength and power training in the gym and lift much lighter weights for high reps (12-20) every second day between grinding. Success in the Grind is mainly about lung capacity, increasing your lactate threshold, keeping well hydrated and building up as much stamina as possible. It's also a mental game of determination and sheer will. My strength training background comes in handy at times up the mountain, but it's definitely not the most important variable. The men and women who win the Grind are built like gazelles not rhinos. Getting as lean as possible is an asset. Fat doesn't contract so who needs the extra weight.

Like throwing the hammer, physical appearance doesn't count for much when competing in the Grind. In fact it's completely irrelevant. Unlike bodybuilding (where appearance is everything) the Grind is a game of physics and mathematical constants such as speed, distance, body mass, distribution of body mass, body composition, vertical incline, altitude, air temperature, humidity, wind conditions, exposure to direct sunlight and V02 max. It's how fast you can run up the mountain. Period! You get no extra points for a chiseled six-pack, diamond calves or 18" arms. In fact a large muscular upper body acts as a deterrent.

But I love muscle more than endurance, so I'm not willing to sacrifice too much of my physique for the sake of absolute gain. Losing 6 lbs of hard-earned muscle is about all I can take psychologically, and that's only because I know I can gain it all back! My bodyweight goes down from about 220 lbs to around 214 lbs race day. Body fat is about 10%. But I love the transition, the challenge of competition and the contrast of strength and endurance. It's built into my DNA, my blood type and my astrological sign.

During the last week before the actual Grouse Grind Mountain Run, I don't train in the gym at all. I hit the Grind extra hard for three consecutive days and carry about 6lb of extra weight to make it even more difficult. Two days before the race I do nothing physical except walk, drink gallons of water and eat lots of carbs like whole grain pasta, yams, brown rice and home-made sugar-free muffins consisting of fresh-milled rye flour and steel-cut oats. I keep protein down to a bare minimum. I also increase my intake of ribose, HMB, CoQ10, vitamin C, vitamin E, grape seed extract and gingko. Then two days after the race I'm back in the gym enjoying the natural bodybuilding and fitness lifestyle that I love with a passion.