AYODELE [AYO] YUSUF

FITNESS ROUTINE + NUTRITION REGIMEN

This section of the website is intended to grow into a place to share clear, accessible, and evidence-based information for runners of all capabilities and levels.

Below is a summary of research, fitness routine(s) and nutrition/diet regime that have been distilled from 12years of being a 100% whole foods and plant-based runner...and compiled from various direct and indirect sources (apologies for not having the proper credits for the latter).

BOOKS:

1. The China Study by Dr. T. Colin Campbell [AY Note: highly recommend for it's comprehensiveness and astonishing data provided]

2. Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn

MOVIES/DOCUMENTARIES:

1. Forks over Knives. http://forksoverknives.com [AY Note: key personal takeaway = Animal Proteins are a lot harder for the body to process than plant proteins!]

2. CNN Documentary “The Last Heart Attack” by Sanjay Gupta featuring Dr. Caldwell Esselstyn

3. Heart Attack Proof. http://hearttackproof.com

WEBSITES:

1. https://plantstrong.com/

SUPPLEMENTARY FITNESS ROUTINE:

1. For Beginners/Everyone: (Workouts (all done at home – no gym)

   • 3 days/week: 3 sets of 15-20 Pullups, 3 sets of 20 pushups, and 3 sets of 20 situps/crunches

   • 3 days/week: 15-20min of Jump Rope and 3 sets of 20 squats

   • 1 Day of rest

2. For Intermediate Runners:

   • 3 days/week: 20 Minutes of Kettlebell Workout using 20lb Kettlebells following routines on the Kettleworx DVD [http://www.kettleworx.com/faq.html] followed by 15 minutes of Jump Rope.

   • 3 days/week: 45 Minutes of “Cardio Shape Up” with Chris Freytag using 20lb dumbbells

   • 1 Day of rest

3. For Experienced Runners:

   • See Ayo’s Personalized Regimen in Subsequent Post(s)

MEALS:

[Basic Rules – Whole Grains, Vegetables, Roots, Fruits and Legumes but no Meat, no Chicken, no Fish, no Eggs, no Dairy and limited-to-no processed oils]

1. Breakfast on most days:

   • 1 Bowl of rolled oats with water or almond milk with raisins or assorted berries [occasionally sprinkled with 1 Tbsp of Ground Flax seeds] plus a 3 fruit combo (any combo will do but it typically turns out to be orange, apple and banana).

2. Mid-Morning Snack

   • Fruit – Apples, Plums, Bananas, Dry or Dry Roasted Almonds etc.; OR

   • Dairy-Free Yoghurt [Sometimes combined with whole wheat bread toast and agave]

3. Lunch: [Is typically an exercise in freestyle but always sure to include lots of color - oranges, reds, greens…]

   • Huge Bowl of Baby Spinach or Mixed Green Salad with Balsamic Vinegar and Chickpeas, Carrots, Corn, Broccoli, Green Peas, Cucumbers etc. OR

   • Large bowl of Vegetable Udon soup, with Broccoli, Whole grain Noodles, Carrots, Mushrooms and Seaweed – No Fried Tofu OR

   • Homemade Veggie wrap with Hummus spread and assorted vegetables

4. Mid-Day Snack

   • Fruit – Apples, Plums, Bananas, Dry or Dry Roasted Almonds

5. Dinner

   • Vegetable Soup most kinds that meet basic rules above; OR

   • Baked Sweet Potatoes, Baked Potatoes, Avocados, and mixed vegetables; OR

   • Refried Beans with Baked Plantains; OR

   • Thai Jungle Curry Soup with veggies and roots only; OR

   • Whole grain pasta or rice with pasta sauce (homemade if possible); OR

   • And the list goes on and on…

     [AY Note: Whatever the dinner meal, there's sure to be included (either cooked together or on the side) a sautéed concoction of chopped garlic, chopped ginger, sliced radishes, chopped carrots (added later so as not to overcook), and often times broccoli. These are sautéed in vegetable stock, or rice milk and with spices]

6. Supplements to cover all bases: (I don't do supplements!)

   • Vitamin B12 – 1000mcg Daily

   • Multivitamin – 1 Daily

   • Vitamin D3 – 400iu Daily

   • Calcium – 1000mg Daily

   • Omega 3 – I get that with Ground Flax Seed and the Vegetable Protein Shake