Exercise and Nutrition

... for optimal health

About the Exercise & Nutrition page

Exercise and nutrition are the two variables one can tune in order to have a healthy life. My goal is to live an active and healthy life till my late days, of course excluding things out of my reach like genetics and accidents. This is my resource page of things I study and do with respect to exercise and nutrition, i.e. the physical aspect of sharpening the saw. And like the the ancients Greeks said:

With respect to exercising, I am into strength training. I started with the stronglifts program (now with Madcow) and worked with progressive loading on the basic lifts: squats, bench presses, deadlifts, barbell rows, power cleans and overhead presses, along with some assistance exercises like: barbell curl, lying tricept extensions, dips, chinups, pullups, hyper-extensions and sit-ups.

I also like to run from time to time and participate in running events.


Also a disclaimer. I am not a professional medical care or fitness provider or anything of that short. These resources are what I read, listen to, watch, follow, study and use for my personal exercise and nutritional needs.

My created resources

Most of the things I've read, planning to read, use or would like to have can be found in this amazon store.

### Books (and eBooks)

Some general books that include both nutrition and exercise (more related to weight training):

  • Bigger Leaner Stronger
  • Beyond Bigger Leaner Stronger
  • Burn the fat, Feed the muscles

Weight training specific books

  • Starting Strength
  • Programming

More into nutrition:

  • Better than steroids


Strength training and the basic lifts

This playlist contains guidelines for all the basic lifts by Mark Rippetoe

A great list of detailed guides about some basic lifts can be found on Strength Theory: [THE Guides](http://strengtheory.com/guides/)

Definitive guide + videos + stronglifts

Bench Press

Definitive guide + videos + stronglifts

Overhead Press

videos + stronglifts

Barbell Row

videos + stronglifts

Power Clean

videos + stronglifts

Warmups & Stretching


Apps I use

  • Stronglifts 5x5
  • Garmin Connect (if you own a garmin watch)
  • My Fitness Pal for calorie counting
  • Nike+ to gather my treadmill running as well.
  • Apple's Health app, to add my weight and body fat percentage daily


Strength training

  • Chuck tailor
  • Power straps


  • Garmin Forerunner I own this watch but at this time I would go for this or this watch
  • Mizuno Wave Enigma

YouTube channels

Youtube channels I follow

  • Alan Thral's
  • Starting Strength
  • Bodybuilding Rev. Love the matches, really inspirational and seeing how different regimes work in a competition. Favorite game: Guess who will win before watching it.

Other interesting resources

Podcasts to strength sensei


My personal records for running and lifts


  • Squat (3x5): 140 kgr
  • Deadlift (1x5): 120 kgr
  • Bench press (5x5): 85 kgr
  • Over-Head Press (5x5): 55 kgr
  • Barbell Row (5x5): 87,5 kgr


  • 1 km (I don't in particular train for these)
  • 1 mile (I don't in particular train for these)
  • 5 km
  • 10 km
  • Half-marathon
  • Marathon - I have not participated in one, yet.