Diet

Most of my diet has been about limiting sugar, limiting gluten, and increasing "good" fats, "good" carbs, and proteins. Listed below is what a standard breakfast, lunch, and dinner will look like for me. I am not affiliated with any companies or products listed below.

Breakfast
1/4 tsp of Ultra Flora Plus and 6oz water
Omelet - olive oil, butter, 3 Large AA Brown Eggs with 350mg Omega3 each 
EnviroKidz Organic Koala Crisp Cereal /w 2 Tbsp of Ground flax seed and 1 Tbsp of Caproyl
Some Almond Milk for Cereal
2 Gluten Free Omega 3 Frozen waffles with butter
1 NOW Adam multi vitamin cap
1 Metagenics Omega 3/6 cap


Lunch
1 Cup of quinoa
6-8 oz flat skirt steak or chicken thighs or pork or salmon
1 cup kimchi or other vegetables


Dinner
1 cup quinoa
1 cup kimchi or other vegetables
a few olives
6-8 oz steak/chicken thighs/pork/salmon

1 NOW Adam multi vitamin cap
1 Metagenics Omega 3/6 cap
EnviroKidz Organic Koala Crisp Cereal /w 2 Tbsp of Ground flax seed and 1 Tbsp of Caproyl

Through out the day

4caps of rhodiola
4caps of olive leaf
water
some peanut butter

After a workout
1 protein shake

Before bed
1 serving ON casein protein shake

Picture after 4 weeks

I have completed for weeks of the routine I posted earlier. I feel great. My posture has improved. There is more definition in my abs. My shoulders are more defined. Look for your self.

Fungus Test

I read online that there is a test you can do to check for a fungus. The test has you spit into a clear glass of water upon waking on an empty stomach. If the saliva looks a certain way (as depicted below), a fungus may be present. I did this test before I started my diet change. At the end of this diet I will preform another fungus test to compare.

Image from http://www.owndoc.com/candida-albicans/spit-test-candida-diagnosis-unreliable/

My saliva after 15 minutes

Exercise Routine

I have been doing a 3 day a week exercise routine. The routine mostly focuses on core and endurance strength. I have listed the routine in detail below. Monday is a circuit day. Wednesday focuses mostly on pulling muscle groups. Friday focuses mostly on pushing muscle groups. I am currently on my 4th and final week of this routine. Each week my technique and endurance have improved. Generally, each week I was able to either lift more weight or fail at a higher rep count. After the end of this week, I will take a rest week and have a new routine. I am not certain what the new routine will be composed of, but I am thinking it will have more of a hypertrophy focus. I will post it as soon as I have it figured out.

Monday

Exercise	Rest	Reps	Tempo	Sets
Squats DB	Circuit	10-15	slow	2-4
Push Ups	Circuit	10-15	slow	2-4
Med Ball Chest pass on Knees	Circuit	10-15	slow	2-4
Push Ups	Circuit	10-15	slow	2-4
Kneeling Shoulder Press	Circuit	10-15	slow	2-4
Sit Ups	Circuit	10-15	slow	2-4
Lateral Raises	Circuit	10-15	slow	2-4
Sit Ups	2-3 min	10-15	slow	2-4
Ju Jitsu Sit Ups	1-2 min	25+	moderate	2-4

Wednesday

Exercise	Rest	Reps	Tempo	Sets
Waling Lunges DB	60 to 90 sec	10-15	1-1-1	3
Lat Pull	60 to 90 sec	10-15	slow	3
1 Arm Cable Row	60 to 90 sec	10-15	slow	3
Anterior Serratus	60 to 90 sec	10-15	slow	3
21's	90 sec	7-7-7	slow	3
T Y	60 to 90 sec	10-12	slow	3
Jack Knives	60 to 90 sec	15-25	slow	3
Prone Cobra	60 to 90 sec	30-90 sec	isometric	1-2

Friday

Exercise	Rest	Reps	Tempo	Sets
One Leg Squats	60 to 90 sec	10-15	slow	3
1 Arm Snatch	60 to 90 sec	10	fast	3
Bent Over Row	60 to 90 sec	10-15	slow w/ pause	3
Spider Crawl w/ push ups	90 sec	10-15	slow	3
Tricep Snap Down	90 sec	7-7-7	slow	3
Buddy Upright Row	60 to 90 sec	pyramid up to 7	slow	3
Trunk Rotations	60 to 90 sec	10-12	moderate	3
Neck Bridges	90 sec	30-90 sec	moderate	1-2

Body Measurements and Pictures

Here is kind of the starting point.  I have recorded my height, weight, measurements, and have taken pictures.  I feel pretty good right now considering that I have been working on this whole summer.

• Height: ~185 cm
• Weight: 78.29 kg
• Wrist: 17.5 cm
• Upper Arm: 31.5 cm
• Forearm Left: 27 cm
• Chest: 99.5 cm
• Thigh: 52 cm
• Calf: 35 cm
• Waist: 88 cm
• Shoulder: 114.5 cm
• Neck: 39 cm

My acne is pretty mild compared to what it was like over the summer.  See for yourself.

I will post my diet in the future.