Tuesday, July 28, 2015

GUIDELINES AND TIPS ON HOW TO EVOLVE INTO A SUPERMAN, A ROUTINE FOR THE BODY AND A ROUTINE FOR THE MIND !!




SUPERMAN ROUTINE FOR THE BODY

Important supplement: Body Fortress Creatine Hydrochloride 2 scoops a day, before every exercise session





DIET of 1800 CALORIES WITH 70% OF CALORIES OF FATS





Breakfast 3 eggs, 2 tablespoons of butter (400 calories).  35 fat grams, 15 protein grams

Lunch (0 calories).  

Dinner # at 8PM 1:  11 ounces of cooked chicken, 60 grams of  mayonnaise to be added over the iceberg lettuce, 12 ounces of iceberg-lettuce (900 calories).  70 fat grams, 85 grams of protein

Dinner 2: 11 PM: 3 eggs, 2 tablespoons of butter (500 calories).  35 fat grams, 15 protein grams

Total calories:  1800 calories
Percentage of fat calories: 70% fat calories
Total Protein:  115 grams of protein. 25% calories from protein

DIET of 1800 CALORIES FOR HIGH-CARBOHYDRATES DAY, FOR CARB-LOADING DAYS.  YOU CAN DO THIS CARB-LOADING DAY ONCE A WEEK, OR ONCE A MONTH AND/OR WHEN EVER YOU FEEL WEAK 

Breakfast 80 grams of oatmeal, 2 cups of water, 1 cup of milk (400 calories)

Lunch (0 calories).  

Dinner # at 8PM 1:  108 grams of oatmeal, 4 cups of water, 1 cup of 2% milk (500 calories)

Dinner 2: 11 PM: 162 grams of oatmeal, 6 cups of water, 3 cups of 2 % milk (900 calories)

Total calories:  1800 calories

EXERCISE ROUTINE:  

Full body workout for weight training (Monday and Thursdays)

Bench Press                                                 12-10-5-2-2-2 (The sets of 2 reps are real heavy sets to failure)
Incline Press                                                2-2-2 
Back pulldowns behind neck for back   15-15-15-15-15-15-15-15
Press behind neck for shoulders             5-4-4-4
Squats for legs                                            15-10-8
Leg extensions                                            8-8-8
Leg Curls                                                      8-8-8
Standing calves                                           15-15-15


Aerobic exercise (Monday, Tuesday, Thursdays, Friday and Saturday), on the days of weight-training do it after the weight-training:

Fast walking 1 hour 


SUPERMAN ROUTINE FOR THE MIND



BOOK READING LIST (THERE ARE MANY BOOKS AND PHILOSOPHERS THAT I DIDN'T INCLUDE IN THIS LIST.  BUT THAT YOU CAN BUY AND READ, LIKE GOETHE, SCHILLER, KANT, HERDER, DELEUZE, GALIANI, HABERMAS, LA ROCHEFOUCAULD, LA BRUYERE, ETC.  IF YOU WANT MORE SUGGESTIONS OF PHILOSOPHERS RELATED TO THE SCHOOL OF PHILOSOPHY OF THE SUPERMAN.  JUST GO TO THIS LINK WHICH IS THE CENTRAL PAGE OF NIETZSCHE (THE MOST IMPORTANT THINKER OF THE SUPERMAN) AND GET MORE SUGGESTIONS WRITTEN TO YOUR RIGHT-HAND SIDE:  http://www.amazon.com/Friedrich-Nietzsche/e/B000APYT8O/ref=ntt_aut_sim_3_1

BOOK READING ROUTINE:  

Mondays, Tuesdays, Wednesdays, Fridays and Saturdays (Rest from book-reading thursdays and sundays)


Read 2 sessions a day, for first week.  Start with each session lasting 25 minutes.  Add every 2 weeks 5 minutes.  To each book-reading session so that the eye-muscles can get used to longer reading times.  Untile you reach sessions of 1 hour.  2 times a day, for 5 days.  Remember to rest from book-reading and exercise on thursdays and sundays)

Buy these books from http://www.amazon.com/books-used-books-textbooks/b/ref=sd_allcat_bo?ie=UTF8&node=283155

1-The Will to Power by Fredrich Nietzsche 
2-  Beyond Good and Evil by Fredrich Nietzsche  
3- Napoleon Bonaparte by Emil Ludwig.  
4- Thus Spoke Zarathustra by Fredrich Nietzsche
5- Crime and Punishment by Fiodor Dostoevsky. 
6-  Julius Caesar by Philip Freeman
7-  Alexander the Great by Philip Freeman
8- King Arthur and His Knights of the Round Table by Roger Lancelyn Green
9- Faust by Goethe
10- Xenophon's Anabasis by Michael A. Flower
11-  Attila: The Barbarian King Who Challenged Rome by John Man
12-  Superman and Philosophy by William Irwin
13-  Che Guevara a Biography by Richard L. Harris
14-  Hannibal Enemy of Rome by Ben Kane
15-  The Republic by Plato 
16-  The Prince by Niccolo Machiavelli
17-  The Antichrist by Fredrich Nietzsche
18-  Complete Works by Arthur Rimbaud
19-  Know Your Enemy: The Story of Rage Against the Machine by Joel McIver 
20 -The Grapes of Wrath by John Steinbeck
21-  The 48 Laws of Power by Robert Greene
22-  The Politics of Aristotle
23-  Homer by The Odyssey
24-  The Wisdom of Life by Arthur Schopenhauer
25-  The Metamorphosis by Franz Kafka
26-  Human all too human by Fredrich Nietzsche
27-  The Genealogy of Morals by Fredrich Nietzsche
28-  Untimely Meditations by Fredrich Nietzsche
29- The Birth of Tragedy by Fredrich Nietzsche
30-  Twilight Of The Idols by Fredrich Nietzsche
31-  The Gay Science by Fredrich Nietzsche



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