My Story

Starting Out on my Journey

3in1solution came about after trying many different forms of training and nutrition over the years. I started out as a young man weighing 143lbs with the goal of gaining as much size and strength to complement my martial arts training.  Information and expertise was scarce, information came from books, and other people.


This all happened before the internet became mainstream. It wasn’t till I met an experienced trainer who put me on to Stuart McRoberts Hardgainer’s way of training that I started to make real progress. In four years I had made noticeable changes in strength, size and appearance that made me happy.

Making Mistakes

When it came to nutrition, I was wet behind the ears, I was eating everything in large amounts without any regard as to what the consequences were. I was still young and obsessed with getting bigger and stronger. In fifteen years of training I managed to get my bodyweight up to 238lbs

Mistake quote.

I was big and strong but I was overweight and functionally unfit. To lose weight, I tried the Atkins Diet and a Low Fat Diet. I lost some weight, but found these ways of eating difficult to stick to and would revert back to eating everything I saw. I was getting older, work and family responsibilities started to increase, the opportunities to train started to decrease. Something had to change.

The Need to Change

I needed a change, I was getting older and still stuck in the trap of training for size and strength and eating whatever I liked. I started talking to other athletes, personal trainers and looking online for a way to be healthy and to have a good blend of strength, muscle mass and cardiovascular fitness.

The need for change.

I was getting older and my outlook on health and training was starting to change.  The need to change was greater than the desire to just lift heavy weights and be big and strong.  I was looking for a new and challenging ways to train that would improve my health and longevity.

Finding Effective Proven Methods of Training

I started reading about bodyweight exercises and how the Spartan Warriors of Greece, the Gladiator Warriors of the Roman Empire and Shaolin Monks of China built healthy impressive physiques coupled with phenomenal power that could crush opponents into the dust.

Spartan Warriors.

Anyone familiar with the legend of the battle of Thermopylae of how 300 Spartan warriors held off 100,000 Persian soldiers for 3 days can see these were serious elite level warriors. These warriors could carry a shield that weighed 17 – 33lbs, wear bronze armour breast plate weighing 50 – 60 lbs, a spear that was 7 -9 feet in length and successfully defeat multiple opponents. How many people today could do that? Not very many.

Today you see soldiers and combat sports athletes use bodyweight exercises as a vital ingredient in their training routine. The two sources of bodyweight exercises I came across that were informative were Convict Conditioning by Paul Wade and Combat Conditioning by Matt Furey.

Kettlebells for Russian Strength

Kettlebells existed during ancient Greek times as a training aid for warriors. In the museum Olympia n Greece is a 143 kg kettlebell that has inscribed on it, “Bibon heaved up me above the head by one hand”. Russia in the 18th and 19th century was a harsh place to live. Dr Kravesky whom is credited as being the founder of created the first kettlebell training routines and opened the first gym to the public in 1885 with an emphasis on kettlebells, gymnastics, wrestling and barbells. In Russia, strength and health was seen as a source of pride.

Russian Kettlebell Training.

We all know how good the Russian and Eastern European athletes became didn’t we?  Imagine being a lean sinewy Russian Special Forces Soldier that is able to perform 200 snatches with a 24kg kettlebell in 10 minutes. This is real world functional fitness that has been proven over a millennia, not the bloated steroid look that is promoted by magazines, gyms and drug using bodybuilders. For information on effective Kettlebell Training material you can’t look past Kettlebell Training by Pavel Tsatsauline and FullKOntact Fitness by Steve Cotter.

Training with Free Weights for Herculean Strength

Strength Training with dumbbells and barbells has been used by warrior states such as Greece, Rome and Persia to enhance the strength of their soldiers so that they could perform their duties more effectively. Weight lifting contests were held in early Greek civilization. Like body weight training and kettle bell training, strength training has been used by soldiers, gladiators and Olympian athletes since the millennia to improve their health and performance.

Old School Strength Training

It is still used in the present by the military, football players, track and field athletes, bodybuilders and combat sports athletes, the most famous bodybuilder of all time being Arnold Schwarzenegger.

Today everyone is talking about functional exercises, but they forget that the Deadlift, Squat and Bench Press mimic everyday movements, strengthens large groups of muscles, bones, tendons and ligaments helping to develop a strong and stable body that can resist illness and pain.

Using the Squat, Deadlift and Bench Press as the foundation you can increase your strength and muscle mass, ligament, tendon strength and improve your performance in other athletic activities. But one of the best things about powerlifting is that it helps your body burn more calories by developing more lean muscle mass.  So even when you are resting your body will be burning more calories than the average sedentary person.

If you want to lose a dress size for that special occasion, look like one of your favourite celebrities and become a fat burning machine, then carrying out strength training ought to be an important part of your training routine.

Eating like a Caveman

Eating like our ancient ancestors will enable you to lose body fat, sleep better, manage your diabetes and too improve the appearance of your skin. You may ask what do I eat and drink.  Here is what you eat, game meat, grass fed beef, chicken, eggs, pork, seafood, animal and olive oils, vegetables, fruit and water.

Eating like a Caveman.

Foods to stay away from include processed junk food such as potato crisps, candy bars, cakes, and cookies, chocolate, ice cream, sodas, processed sandwich meats, dairy products, grains, breads, pasta, noodles, oats, potatoes, peanuts, beans and legumes.

If you still like your forbidden foods then, one day a week you can eat whatever you like, and then jump back to eating like a caveman again. It’s called the 85 – 15 compliant rule where you eat 3 meals a day for 6 days a week and are 85 % compliant with eating like a caveman, 3 meals a day 1 day a week you eat anything you like, 15% is eating whatever you like. How good is that? You get to have your cake and eat it too, still lose weight and it integrates in with your busy lifestyle. You can’t ask for more than that.

For information on caveman eating, look no further than Paleolithic eating by Dr Loren Cordain. Just in case you think it is a fad and has now followers, various celebrities around the world whose job it is to be fit and look good follow this way of eating. You may be familiar with such names as athletes such as L.A. Lakers basketball player Kobe Bryant, Green Bay Packers quarter back Aaron Rogers, actresses Jessica Biel, Megan Fox, Eva La Rue and Uma Thurman, actor Matthew McConaughey, singer Miley Cyrus. If these people can do it, so can you. What is holding you back?

Replenishing the Body and Mind

My past training included Meditation, Stretching and Tai Chi to help calm the mind. Doing this has assisted me in being able to deal with the stresses of life. My point was, what is the point in training and eating right but you fail to nourish the mind?

Body and Mind

This is where I came up with the idea of Replenishing the Body and Mind. You may be thinking what does that mean? Replenishing the Body and Mind consists of various activities such as stretching, massage, meditation and Chen style Tai Chi to help reduce stress and reset the body and mind to help you strive through the daily rigours of life.

The great benefit of Lifestyle is that you look forward to the start of next day fully recovered and rearing to go. Before you know it, you will have changed so much that people will be asking you what the secret to your success is. You will end up sharing your success story and how your life changed for the better.

The Result

This has been the best decision I made regarding by health and fitness. The result is I feel more energetic, fitter and leaner. By training Old School, eating like an Ancient Cave Man and utilising methods to Replenish the Body and Mind, I now have a totally integrated holistic health and fitness system that I can use for the rest of my life. It is my wish to share this with you to make a world a healthier and happier place.

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