Monday, November 24, 2014

healthier living and snacking every 3 hours

The change in my diet and a workout plan has had such an impact on my disposition I feel like sharing it, there's probably lots of room for improvement, so let me know.

Apparently it's not only healthier to "snack" every three hours, but it'll also help you lose weight. I'll note that in the past I have tried a vegetarian diet, but as I'm trying to build body mass quickly, right now I'm not.

So, a few friends and family members were quite astonished to see such a radical change. And a cousin in particular was very curious about the weight loss. I have to admit it is a very active regiment. With all the activities I am doing, I must have lost over 15kg in something like 6 months. I didn't keep track very well. I went from slightly over 100kg to 86kg. Today I weighed myself again, and I'm at 91kg. Overall I feel a lot more energetic and constantly I am still seeing fast paced improvement.

Here's what I tried to stick to.

6:30 drink a shake or smoothie
9:30 have a tapioca, sandwich, granola or fruit
10:30 do weights and run at the beach.
12:30 lunch at some buffet
15:30 have a tapioca, sandwich, granola or fruit (avoid eating the same thing twice)
18:30 dinner. salad, omelette or something new.
20:00 muay thai
22:00-23:00 sleep

I will add drinking a pint of water before bed, and right when I wake up.

Here are some recipes for inspiration.

The shake!

So easy, so fast... in 5 minutes a full pint of a high-powered superfood smoothie. Here's my favourite:

3 oranges freshly squeezed
1 banana
5 strawberries
3 teaspoons quinoa
3 teaspoons amaranth
1 teaspoon raw maca powder
1 teaspoon raw tribullis terrestris powder
1 teaspoon raw guarana powder


This is also super simple and fast to prepare... though you need some bulk preparation over the weekend to get the tapioca powder ready.

pre-prepared tapioca powder with:

cream cheese


ham and cheese


coconut, walnut and jam


Brown bread

or a simple brown-bread ham-cheese toastie with ketchup.


I eat plain avocados with just lime juice, which my parents showed me, and I found it was pretty nice. Here there are so many choices, I often have tangerines, papaya, mango or melon.

This diet isn't terribly difficult, I haven't stopped eating at all, in fact I'm eating more than I used to. It's a few things you have to avoid, like refined foods, instead use whole grains or unprocessed foods like brown sugar, Here's what I try to stick away from:

  • white sugar

    in general sugar is just bad, you don't need to add it to your diet at all. anything with added sugar must go, of course you knew this... but since it's hard to get away from a sweet tooth, use brown sugar if you must, I use it, but have constantly reduced it.

  • white bread


  • white rice

    I didn't even notice a difference on the switch. Except that it takes slightly longer to cook. A little more chewy which I kinda like.

  • coffee

    This is quite a strong stimulant and I feel that removing it makes it easier to sense how fit I feel for the day. You shouldn't push yourself too far, or you risk hurting yourself, slow and steady is better.

  • alcohol

    Not only do alcoholic beverages add sugars, many carbohydrates, and do other bad things I can't really name. It helps to break down the proteins I'm trying to absorb to build body mass. It doesn't help at all. The caipirinhas must go... at most I have a beer or two. Now I leave them for the weekend.

  • tobacco

    kills your workout performance and disposition. if you try to push yourself at the gym you will break down quickly instead of being able to do 2-3 minute burst exercises for kicking or punching.

I may still consume these things, but only according to the new SLA! Probably less than a percent of what I originally consumed. Reducing consumption has been the easiest and most "painless" way of doing a 180 onto a healthy diet. It started with cutting down on sugar, such as drinking plain black coffee, and running every other day, slowly cutting down on the tobacco every, without tobacco coffee reduced on it's own, and the same happened with alcohol. Eventually I joined a gym and started doing weights and martial arts. Fell of the wagon a couple of times, injured myself from over-training a couple of times. About a year into it now and my appetite is huge. With all the exercise, eating cruciferous greens and proteins, I'm supposed to be motivating the production of lots of HGH. Noticeable changes in body mass are slowly but surely happening. Recently I heard that this high-protein, anabolic, testosterone inducing, diet could increase the chances of contracting cancer since all the HGH will be helping it move along faster. Certainly NO WARRANTIES given out here! Use at your own risk. But I'm sure it's better than sitting at home all day in front of the computer smoking and drinking lots of coffee. ;p

Friday, November 07, 2014


starting devops

picking tools

###Backing up all the things

- encryption
- keys
- home
- github
- gitannex

###Virtualize all the things

- vagrant
- virtualbox
- ec2
- docker

###Provisioning all the things

- inithooks
- aws cli
- ansible
- scaling
- hosting
- topology

###Logging all the things

- redis
- elasticsearch
- logstash
- kibana
- neo4j

###Testing all the things

- travis
- jenkins

###Reporting all the things

- dashboards

###Developing one little thing that uses all the things

- python
- nodejs

Web Applications


- landing
- authentication
- shop
- analytics


- dokku
- deis



- travis + github
- email
- irc
- zapzap
- skype
- screenshare
- phonecalls