I want to not only slim down, but I want to look like James bond. I want to make the first impression with my physique. And I want to be able to wear normal clothes. FUCK YEA. Lets improve this…

I cannot let myself get fucked over by the food i am eating. And by the behavioral stuff that is ultimatley under my control. Eat well. Eat protein. And lets start to slowly pick up the pace. Go to the…

It is TIME TO GET JAZZED. Focus on strength with some cardio Cardio is 2x a week. 3 miles + 6 miles. Strength Push / Pull / Legs Lets first boot strap and then start seeing how we do it.…

(Written with ChatGPT) End-of-Year Update: Marathon Milestone and Looking Ahead Wow—what a year it’s been! Twelve months ago, I set my sights on running the 2024 New York City Marathon, even though it felt like a distant dream. I remember…

Formula Fuck, if you go down EVEN LOWER, you are going to be MALNOURISHED. Fucking Muscle is SO IMPORTANT. Protein and fiber + muscles. Sleep is IMPORTANT https://www.youtube.com/watch?v=rOw_EjdxscA

This is what it takes to get to below 4 hours: https://old.reddit.com/r/Marathon_Training/comments/1hnmb55/and_this_is_how_i_went_from_511_to_317/?share_id=rhfy0laKIOgwyx_ru_RTe I did about 370 miles in 2024. Can I shoot for 450+? Might be too much actually.

Focus on shoulders, chest, back and core. 12% body fat high protein – the palm moderate carbs – fist low fat – thumb daniel craig, brad pitt, etc simple body: 12% body fat and shoulders and chest, backs and abs…

This is important and the only way to get the jacked look. Remember – JACKED. what is my goal? will contemplate. running is part of it. th e idea is to increase the goal. last years is the new baseline.…

I have been looking at a lot of the tiktoks from Body by Mark. A LOT of them say similar things:

Here is a summary of the video “Fast Before Far: The Endurance Nation Outseason Program” in bullet points: