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 o sharpening the saw. And like the the ancients Greeks said:

νους υγιής εν σώματι υγιεί

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.

Handpicked resources

@TODO: Most of the things I've read, planning to read, use or would like to have can be found below.

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
  • The Muscle and Strength Training Pyramid, 2nd edition

More into nutrition:

  • The Muscle and Strength Nutrition Pyramid, 2nd edition
  • 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

Bench Press
Overhead Press
Barbell Row
Power Clean
Warmups & Stretching



Apps I use

  • My Fitness Pal for calorie counting
  • Fitbit


Strength training

  • Adidas Adipower shoes
  • SBD knee sleeves
  • SBD wrist wraps
  • Straps
  • Rogue belt
  • Fitbit Versa Lite


  • Garmin Forerunner I own this watch but at this time I would go for this or this watch
  • Mizuno Wave Enigma
  • Fitbit Versa Lite
  • iPhone 6

YouTube channels

Youtube channels I follow:

Other interesting resources

Tim Feriss podcasts of strength sensei


My personal records for running and lifts


Exercise 8 Reps 5 Reps 3 Reps 1 Rep
Squat 165kg
Deadlift 160kg
Bench press 100kg
Overhead press 70kg
Barbell Row 110kg


  • 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.