This is DEFCON 1

Obesity is a DISEASE . And it is critical to ELIMINATE IT IMMEDIATELY.

You need to beat this fucking disease just like you beat COVID.

For ONE YEAR you will not think of anything else except for the Emergency Protocol:

1. ZERO BOOZE
2. No food after 9pm until you are in 250s
   
3. Cardio 2x a week, once in a fasted state
4. One long run a week.
5. 3 Strength Training Sessions.
6. 7 Hours of sleep
   
7. CLOSE TO ZERO BOOZE

1. Two Gallons of Water a day
2. GO OUT EVERY DAY FOR 30 MINUTES
3. 1000 calorie burn average per day
4. Weigh yourself every other day
5. Use Chewing Gum to get rid of cravings.
   
6. Eat a SHIT TON OF PROTEIN. You are not eating protein enough.
7. 90% of my food should be: chicken, veggies, fish, yoghurt, protein stuff and potatoes
   
8. Keep it simple
   
9. Mind shift: You are not a big guy. You are curing a diease quickly
10. Hunger is okay
11. One cheat day per month is okay
12. RUTHLESSLY SAY NO