2024 PLAN SOY

Summary:

• ….. THIS IS AN EMERGENCY ….

• Marathon 2024. 26.2 miles at 262 lbs.
• Half Marathons, lots of running
• Run 380 miles while listening to Harry Potter books (125 hours, about 450 miles worth)t
• 1000 k burn a day (remember I do 200 calories per mile)
• 1800 k eat a day.
• Virtually no booze
• Mental workouts

This is a fucking emergency dude

1. One 24 hour fast every week.
2. 18 hour fast every day
3. Cardio 2x in fasted state
4. CLOSE TO ZERO BOOZE
5. No food after 7pm until you are in 250s
6. GO OUT EVERY DAY FOR 30 MINUTES
7. 1000 calorie burn average per day
8. Use Chewing Gum to get rid of cravings.
9. 90% of my food should be: chicken, veggies, fish, yoghurt, protein stuff and potatoes
10. Keep it simple
11. You are not a big guy. You are curing a diease quickly
12. Hunger is okay
13. One cheat day per month is okay
14. Eat a SHIT TON OF PROTEIN. You are not eating protein enough.

Mind

2024 A… R… C…

Food and Diet

2024 Nutrition Plan

Workout

2024 Marathon Plan

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Year Outline

2023 Q1 GP – Jan, Feb, Mar

• RUTHLESS simplicity. Lots of running.

2023 Q2 GP – Apr, May, Jun

• Laser focus on Marathon Training

2023 Q3 GP – Jul, Aug, Sep

• This will be hard but important. 20+ mile run

2023 Q4 GP – Oct, Nov, Dec

• MARATHON 2024