Well its a long and arduous path. The path that I follows is also not entirely filled with scientific evidence, some of it is loose, some of it is speculation and more.
But here goes, I have a general routine, with dumbbells and a deadlift bar, 2 days in total, then rest.
Besides that I also run inside of a sports club. 18 min on 5km now.
As for food. I have this 3 step thing that I make.
One is meat, which usually is ground beef, sometimes sausages or other natural meat (conservatives for example have proven to cause cancer)
Then there is the base, which could be beans, pasta, potatoes or something else. I am not afraid of carbs, but I try to make them complex most of the time.
Then there are the veggies, which are usually just pre-combined veggies at the supermarket, non frozen, nothing harmful added, a little bit more expensive but who cares, dont have to cut them.
I combine them and use that as food. Pretty tasty results most of the time. And if I get bored with it, I can always switch up the ingredients and it will still look something like a proper meal. Some sauerkraut as well
Snacks are light rice waffles (perfect runners food and have zero sugar in them), and some home made hot dogs, with good quality sausages and sauerkraut.
Besides that I take 3 fishoil pills, and a whole complex of the testosterone boosters/estrogen suppressors. (DIM)
But the shaky part is here, in the kefir and the probiotics.
I make my own kefir, I eat sauerkraut to restorer the PH balance.
Post too long though, not sure if that is relevant.