It’s time to lock in

1. Lock in the Food
2. Lock in the supplements
3. Lock in the runs
4. Lock in the strength
5. This is your Transformation

Okay dude. The upcoming year is a big year. This will be tranformational. Legandary.
10 years into NYC. I feel like I have done everything the city can offer me. I don’t need to try food, or stay out too late. I don’t need to keep ruiningmy nights.
I can structure the next phase of my life – with an apartment and stuff – to build, nay, SMITH, my body.

My goal is to transform. The transformation will have people talking about me. And I will do this without Vitamin O.

I have studied for many months and years. I am boycotting studying anything else for now. My focus will be narrow and pinned to shedding weight rapidly and sustainably, while building muscle and running.

There will be a lot of running this year. So you need to allocate time for the runs.
You will also need to spend time on full body workouts.

You will have to bucket the time at work. Seriously. Just like you cannot forget to eat, you cannot stop.

Food will be the primary engine of everything. This has to be locked in.

Lock in the Food

180 grams of protein a day. Yoghurt, chicken, protein shakes, protein snacks, etc.
Veggies / Salad. Some avocados and eggs

Avoid carbs. You dont need it if dont need the energy

Eat in a deficit 90 percent of the days.

Lock in the supplements

Get the multivitamin and ZMA on a regular basi, fish oil, vit d. Phase this in.

Lock in the runs

You need to sneak in some speed runs once in a while. And then keep your miles going.

Lock in the strength

This needs to happen too. At least upper body stuff.

This is your Transformation

Think about David Goggins. Joe Rogan. The Marines. Jocko. RFK.
About that dude who “trained like goggins”
The dude tho ran the marathon, and kept running
That dude on youtube who fllmed the transformation.

It really is about the food