[BOOK] Tim Feriss - 4-hour body

Ok Tim Feriss is influencing me. Again. I've got a feeling like my girlfriend is not going to be done rolling her eyes every time I bring his name up haha.

Reading the 4-hour body happens at a point in of my life when i start feeling my body settling as an adult body, not a kid one's anymore. I've tried more or less diligently to stay fit over the last couple of years, running a few semi-marathon, goign to the gym from 3 times a week to none with no program at all.

So I want to try having a better diet in order ti gain some muscle and lose some fat. Here are a few things from the book I will pick up and use from now on:

Get DATA!
Dieting as much as any skill you want to practice is hard. Progresses take time to appear and it's so easy to fell off the right path. On thing I want to improve is measuring stuff regularly in order to see my progresses and celebrate each one of them.

Improve what I eat
So for the next month, From 9th of may to 9th of June 2016, I'll try to eat:

For breakfast:
No more bread, nor any diairy. I want to start eating proteins since breakfast, eggs, ham, chicken..

For lunch:
Have as much vegetables as possible: Broccolis, spinach, beans, lentils, sardines, tuna, pumpkin, chicken, avocados,

For sexual vitality:
It seems good to eat a lot of protein. I will also try to eat almonds and Brazilian nuts in the morning and before going to bed (say between 3 and 5). I've also got to get my hands on some vitamin D3 supplements in order to get an extra 10k IU a day and cod liver oil supplements.

To lose fat:
Kettlebell swings x 25 per day (I need to get my hands on some)

To gain muscle:
Go twice to the gim a week. Slowly warm-up the muscles, then
Workout A (mondays):
-pull-downs x 7 (slowly and so heavy that I can barely finish the reps)
-shoulder press x 7 (same)
Workout B (thursdays)
-bench press x 7 reps (slow and heavy)
-leg press x 10 reps

To wake up genki:
Have something sugary before going to bed

To feel rested:
Add 20min of siesta after lunch.