Dominic Henry

Work is what it means to live, death is eternal rest | I work, I run, I lift, I fight | Being a hybrid athlete is what it means to be human.

[Dominic Henry @rawdwgdom]

Two years from now (or perhaps sooner), I’m going to run from the east end to the west end of Jamaica 🇯🇲.

The distance? About 380 kilometers.

The reason? Just because.

Pinned Thread, with updates 🧵👇🏼

[Dominic Henry @rawdwgdom]

@BillingsTajay Have to respect stills…. Man is a very visible leader. Man deh everywhere and do everything. Doesn’t seem complacent

[Dominic Henry @rawdwgdom]

@BillingsTajay Wah she gonna do ? Fight me for my thoughts ?

[Dominic Henry @rawdwgdom]

The greatest thing about success, has to be reminiscing about when you never had it.

I’m currently trapped in a small cubicle.

And I’m thinking how great it will be when I’m trapped within a space so big…

…I cannot fathom how I’ll fill it all.

[Runner - IntraChew🧸 @IntraRunner]

Essentially anyone not doing at least ~5 hours of cardio a week is untrained.

When people think they’re training “hard” they’re really just wasting time. All about stroke volume and maximizing it. The reason why someone untrained flies through zone 1-5 on their first run.

[Dominic Henry @rawdwgdom]

Ambition comes with the question?

Is this at all worth it?

—-

For the past 15 days, I’ve woken up to the feeling of

“Is this at all worth it?”

“Can I go back to bed?”

—-

Questioning this “unrealistic” ambition.

But,

This is the same unrealistic ambition that got me to climb Blue Mountain 5 times, complete a 40k, get immensely strong among other things.

—-

Questioning my intentions are synonymous with the journey of ambition.

Words in my head don’t dictate the actions I need to take.

So I’ll continue to question myself…

[Dominic Henry @rawdwgdom]

“How Important is Planning and Organizing?”

Very Important!

—

Yesterday I spent close to 2hours formalizing my life from the abstract of my thoughts to actual pen and paper.

But why is this important? Here’s why:

> Planning gives me direction to my end goal(s)
> It keeps me less distracted
> Allows for you me to see my priorities.

Often times you want to achieve multiple things , but when you plan and organize you can actually see what’s manageable. Otherwise you’re shooting in the dark.

—-

I now know what my end goals are, but how have I planned & organized them?

“Time Blocking”

—

In essence as the name suggests, I’m blocking out time (to complete some specific event or task).

So taking my goals formalizing them into calendar events is how I make time to complete these goals.

By doing this I can be quite clear on what I should be doing at X time without have to guess or make a decision.

It alleviates the need to think and puts be a position just to act!

—

While Planning and Organizing is great for formalizing goals,

They aren’t set in stone (a must follow), planning and organization gives me direction but doesn’t always dictate the path I take.

As such I’ve made my plans simple and flexible enough to allow for me to pivot if necessary.

[Dominic Henry @rawdwgdom]

What does it take to be a master?

Is it talent? Pure Passion? Or something deeper?

—

Why would you want to become a master any way?

Well mastery comes with many benefits:
> Social Status
> Monetary Gain
> Wisdom
> Confidence
> Translatable skillset

A Master of Mathematics allows for translatable skills to computer science, physics and other derivative of mathematics.

Even in sports… CBUM while a body builder his knowledge of nutrition and weight lifting is translatable to other forms of physical activity like powerlifting, weightlifting etc.

—

The magic to becoming a Master has always stared at me in the face.

The secret to mastery for me has been to pick a skill and work on it everyday.

We’re often afraid of looking dumb when starting something new, something I call the cringe factor. But most masters looked dumb before they became masters.

The way I’ve been able to become better at anything, is by continually doing it everyday.

Learning, adapting my learnings and then using those experiences to grow and become better.

Mastery is synonymous with consistency.

[Dominic Henry @rawdwgdom]

@Fatchoppaa My aspirations… 🙏🏽

Father Time in a few

[Dominic Henry @rawdwgdom]

Running really is a middle-aged sport…

Running today I saw mostly middle-aged people.

Very few young people.

Is running not as cool as lifting big and heavy weights ?

[Dominic Henry @rawdwgdom]

@Zak_Louisa And those that actually provide value will outlast those that are just in it for the short term gains.

You cannot consistently fake your image.

[Dominic Henry @rawdwgdom]

Growing up is realizing that a lot of social events back in high school and university I could have left early.

Just didn’t have the balls to.

[Dominic Henry @rawdwgdom]

If you’ve been to the gym consistently for a year or more…

You begin to wear exclusively black, neutral colors or just wear the same thing every gym session.

Noticed this about many of the people I’ve seen consistently my last 3 years in the gym.

[Dominic Henry @rawdwgdom]

The dinner in question…

It’s always a bit of an adjustment when you to increase and decrease protein.

I’m going from 140g to 178g per day.

It really is a science to get the ratios right with other macronutrients.

[Dominic Henry @rawdwgdom]

Since coming back from the holidays my energy levels, motivation and libido have been through the roof…

All because I got back onto eating a proper WholeFoods diet.

Nutrition >>>

[Dominic Henry @rawdwgdom]

Just found out the cafe I’ve been going to for the last 8 months had a loyalty programme….

Could’ve saved millions in coffee 😪

[Dominic Henry @rawdwgdom]

Growing up I was always on the skinner side of the spectrum, even though in my delusional head I thought because I was lean, I was muscular and strong.

But going to high school and university and seeing size of many of the older guys put things into perspective.

I'm not as "strong" and "big" as I think I am.

---

Now tasked with actually matching the image I have in my head of what I should actually be was the new task.

How can I actually get "big" and "strong".

The common suggestion is to "eat more".

But that's lazy advice.

---

I didn't find the answer until 3 Years Ago.

This answer took me from 135 lbs to 165 lbs lean in a year and half.

And recently took me from 165 lbs to 175 lbs in 4 months.

---

How'd I gain mass and strength, while not getting fat? The bullet points:

> Eat similar meals everyday

It's much easier to track portion sizes overtime and take an account of what helps gain weight and feel good at the same time.

> Increase portion sizes every one to two weeks

Ex. If I ate one cup of rice, I'll increase by 1/3 of a cup.

> My ⁠goal is to be 80-90 percent full

Otherwise being "100% full" just creates a level of discomfort that doesn't make weight gain sustainable.

> ⁠Eating 0.8g ~ 1g of protein per pound of goal body weight

Muscle mass increases requires a high demand of protein to repair muscle.

> ⁠Weight train to grow muscles and stimulate your appetite

Weight training not only has the benefit of increasing muscle size and strength but also increasing energy expenditure to stimulate your appetite.

---

Managing weight is lot easier than you think it is, to further help you "skinny" guys and gals gain weight, I'm in the process of creating a more detail guide in the form of a FREE ebook.

"How to Unfuck your Diet: Gaining Weight".

Which is set to be published January 22nd.

If you're in getting access to the FREE COPY, Subscribe to my email list:

https://t.co/B8WqgOGypF

[Dominic Henry @rawdwgdom]

Accurate.

[Hybrid Athlete Guy @Hybridathlete]

The key to being a "hybrid athlete" is making sure you are strong enough to justify your slow running times.

[Dominic Henry @rawdwgdom]

4 days, 4 Runs
4 days, 4 whole meals

—-

Life isn’t perfect.

I’ll miss a day eventually.

I’ll miss a meal eventually.

The dark side of consistency are the days we end up missing.

Beating ourselves up.

But, why?

Every other aspect of life comes with both a dark and bright side.

—

We live knowing this, so why beat ourselves up.

If the day will come when we’ll fall off the wagon,

What matters is getting back up as quickly as possible.

[Dominic Henry @rawdwgdom]

3 years ago I struggled to start my fitness journey…

Here’s the 5-minute roadmap I would use in 2025 if I had to start all over.

—-

Ultimate fitness to me can encompass a lot of attributes, but at the core of a beginners journey I believe one should be.

"Strong, Enduring and able to throw some hands".

—

Going from pipsqueak or fatty to a "beginner gym bro".

Spend the first 3-4 months of the year becoming strong in the 3 major compound lifts.

Namely, the Squat, Bench and Deadlift.

Becoming proficient at these three lifts will:

> Build noobie muscle gains.
> Absolute Strength.
> Give you appreciation for proper lifting technique.

Not to mention immense carrying over to the other aspects of fitness.

—

Going from gassed to running your first 5k (non-stop).

Spend the next 3-4 months doing only aerobic running.

What does aerobic running mean?

"Run at a pace where you can have a full conversation without gasping for air".

Initially you probably won't be able to do this running. So a few suggestions to get you started:

> Walk before you can run.
> Inclined Walking Treadmill.
> Do a "Walk Run, Walk Run"

Don't worry about doing any fancy running like intervals or tempo or threshold. Running doesn't have to blow your heart out of your chest.

Once you've developed that basis of comfortable running you'll definitely be able to finish an entire 5k running.

—

Strength Training and Running now set the "center-stage" for getting your teeth knocked out.

Spend the last 3-4 months learning to fight.

As an amateur fighter I can tell you having strength and the cardio from running will create a great base for learning to fight.

Why does this order matter?

> Being strong means you can take hits and give them back...
> Better cardio (from running) means you won't gas as quickly...
(But you'll definitely gas trust me 🤧).

What style of fighting should you learn?

I'm biased but most fight practitioners would suggest learning boxing.

Learning to fight is the cherry on top, because now you amass another level of confidence, you can hold your own in this accursed world filled with violence.

—-

💡 As Bonus I would learn to swim.

Any day you could be stuck at sea, fighting for your life in a world filled with 80% water.

Then you’ll become indestructible.

[Dominic Henry @rawdwgdom]

@Zak_Louisa It’s very interesting how over time writing your ability to convey ideas and write stories becomes better.

The Consistency just allows you to refine and see what works.