🎯 Summary: Component Estimate Body Fat % 35% Fat Mass 102 lbs Lean Mass 190 lbs Muscle Mass ~95 lbs I want to increase that 95 pound number You can feasibly put on like 20 to 30 pounds. But not…

This year is dedicated to weight loss. What have I done: I have reduced my running I have MacroFactor for a year I have a gym membership, and I am trying to make that regular. I am taking my weight…

Always be consistent. When do you schedule it. Early day tends to be more consistent.

The Marra Meal This almost seems too simple to work, but that’s not the case. I’ve lost 50 lb now twice in my life, and spent the last 8 years helping guys lose fat using a simplified approach…  I keep…

Remain patient. Understand the dials on the body. Macro Factor is interesting. Weight is coming down slowly. Slow is fine. I just need to integrate this over a long period.

I ran my fastest 10k, without even trying. I think my pace is almost directly related to my weight. Fuck man, just reduce the weight and you will run the marathon in your target. Good deltas to achieve. Basically, this…

It WILL happen. It seems VERY FAR. And it is DAUNTING. So, just focus on TODAY. Just the next step. Just like the Marathon. It is all about the next step. That’s it.

Cardio is to improve the heart and extended Z2 results in fat burn Strength is to build muscular system, which is for longevity and a glucose sink. Food is to rebuild muscle and keep the hormones well regulated.

You are putting your body through intense stress. You will have to make sure your fuel is correct. During periods of stress on the body (like training), there is less margin for error