But let’s go beyond that — this is a good point to have when getting motivation . It’s so good to feel like this is true.

I had a month of low protein consumption. I felt lethargic. Mental ability low. Tired.

Yesterday, I ate seasoned chicken. And I kept eating it. And O M G it was amazing.

Protein is SUCH an important aspect of my diet. I cannot compromise on it.

Here are the symptoms of protein deficiency listed as single lines:

Muscle wasting
Edema (swelling)
Fatigue
Hair, skin, and nail problems
Weak immune system
Delayed growth and development
Swollen belly (in severe cases)
Increased risk of bone fractures


Protein impacts cognitive health by:

Supporting neurotransmitter production for mood, attention, and memory.
Contributing to the structure and function of brain cells and synapses.
Providing energy for the brain.
Offering neuroprotective effects against oxidative stress and inflammation.
Enhancing learning and memory processes.
Maintaining an adequate protein intake is important, but overall brain health requires a balanced diet with various nutrients.

Here is a summary of signs that the body may be craving protein:

Increased hunger and cravings for protein-rich foods.
Muscle weakness, fatigue, and slow recovery from physical activity.
Swelling or edema, particularly in the legs, feet, hands, or face.
Hair, skin, and nail problems, such as brittleness or dullness.
Delayed wound healing and slow recovery from injuries.
Weakened immune system and increased susceptibility to illnesses.
If you experience these signs, it's advisable to seek professional guidance from a healthcare provider or registered dietitian.

I am not a big Andrew Tate fan. I think he is an insecure idiot. But I do like his dedication to the work. His brother Tristan said that “no matter what, even in a hotel, his brother at 7am is in the gym, doing some activity”

So here I am in Santa Monica LA, on a short Juneteenth vacation – and I decided to go for a run on a Sunday before watching the Canadian GP.

I’ve never worked out on a vacation before. But damn, it felt good. I could make this part of my culture.

Inactivity makes me SICK.

I want to make “going for a run” a normal thing.

I have an entangled history with the Pittsburgh Steelers. I moved to the city when the revival happened with Ben. Specifically, went to that city, and in fact immigrated to this country, the year that Tomlin took over the reigns at the HISTORIC Pittsburgh Steelers organization.

I love the Steelers. I love their loyalty, dedication, history. The traditions and the adaptability. Most of my time in this country (and my fandom) was the Kevin Colbert era. And that was a great phase 1.

Now, we are in the Omar Khan era. But Mike Tomlin is still doing his thing.

I love this coach. I view him as my own coach sometimes. I will actually weep when he retires.

I came across a speech by him. Its a great way to get motivated.

This time seems different.

I want to keep going.

[1] First – loose weight

• Everyone seems to suggest that loosing weight is the primary thing.
• Your joints are under stress. It may not feel like that right now, but its the case.
• Focus on smaller races.
• Don’t let the marathon goal get you injured.
• Initial part, just put more time on your feet. Get used to going to the park, running etc.
• Strength Training is actually important. It will keep you injury free. Like the air squats. Core workout.
• Focus on ZONE 2

[2] Second – focus on stamina

• Go longer, not faster
• Lots of easy miles
• Walking is fine too
• Make this a regular habit, and enjoy the process
• Three days a week

• The biggest thing is getting in the miles without injuring yourself.

[3] Pace will increase as function of weight loss

• Don’t prematurely do this. It will invite injury
• Run slow and steady. The only person you are competing against is yourself.
• In a few years, you will look back at your results over the years and see the increase. It will be glorious.
• You will be less injury prone at lower weight.

[4] Beginner friendly programs

• https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/
• hal higdon app
• https://www.amazon.com/Hansons-Half-Marathon-Method-Your-Best-ebook/dp/B00JV2H5I8/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
•  80:20 method

Video link here This is the JOURNEY over the next 2 years for you.

• Lower your body fat percentage.
• High 30%
  • Not doing any activity.
  • Eating a lot.
  • Focus on a good intermediate body fat to achieve. Achievable goals.
  • Focus on Zone 2, 3 times a week 30 minutes.
  • BOOZE is a big issue here. Cut booze out.
  • Small meals.
• Low 30s to High 20s!!
  • 45 to 60 mins exercise
  • Food control more.
  • Get rid of the shit.
  • More alcohol control.
  • WEIGHT TRAINING HERE
  • 2x weight training a week.
  • MORE FIBER (veggies) and HIGH PROTEIN
• High 20s to Low 20s
  • This is where the fun will begin
  • And it becomes self motivating
  • So the goal is to get here fast!
  • Small changes to food –> low cal alternatives.
  • Plate Division method: 50% Fiber 35% Protein 15% Carbs
• Low 20s to High 10s
  • Lots of WEIGHT TRAINING.
  • Muscle Mass is going to be EVERYTHING

This is a bit disheartening. I don’t want to regain this shit ever again. I will never. Nope.

Last week, few weeks, have been insane. Travel, non-standard arrangements, etc. I haven’t been able to eat what I want. I have to get better at this. It’s all about not dropping the ball. measuring the weight. Sleeping well, and keep pushing.

Nutritious food is SO SATISFYING

I ate just BREAD and CHEESE recently, and it SUCKED.

My body CRAVES protein. Healthy, vitamin stuff. It’s amazing.

Parents noticed

Other people have noticed.

Thats just great