I had another one of these days. Previous one was Is This Therapy.

I didn’t want to stop. I could keep eating, man. I don’t know what happened.

I didn’t really enjoy it.

It was mostly mental. I was stressed out by work. Thinking through a lot of things. And I kept going.

I need to be careful about these days. I need to reduce these events. Once a quarter – okay fine. But frankly, my adherance has not been great over the last month.

What the fuck man. I am killing myself in the process. Last whole month I have not lost much weight. I have plateaued. And this is the reason why.

Okay, inadvertently, I have jacked up my BMR with this. So, my hope is that now I can reduce the calories and it will start helping

There are so many moving parts in my life. Some things that I can control and others that I am having trouble controlling.

Relationship. Family. Always hyped out by that.

Now work is taking on. It sucks and it can be good. There is an opportunity at work which I want to maximize. But at the same time, I hate that I have to think so much about it.

Finally – this fucking allergy season has been BRUTAL man. Fuck it. It really reduces my efficiency. This is the thing that is making me drink.

Sober

Allergy season and frustration have been fucking with me, man.

Food control

I am worried about family coming soon. I am going to have to be super careful. I need to get my protein from somewhere. And then just reduce the food a lot.

Full video

People typically eat the same 5 to 6 meals every day for life. There is a core base. They are enjoyable.

I have noticed this myself.

Use those meals.

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Goal is to get to low body fat %

You have to keep changing things as you get leaner.

AHA

He has a cool idea – He has a base of meals and then he eats the same meals but reduces the portion over time.

Brilliant idea to keep things in deficit

Main thing is to get protein.

Extract the fat from the tissue

I “flipped the switch” in Jan 2022. The Beck Book was the biggest mind switch. It gave me confidence. The Chris Terrell videos also gave me hope.

But I kept searching for “Why”. Everyone says “have a Why” but I have always struggled with this question. “I want to loose weight because I want to look good” didn’t seem interesting enough.

But Towards the end of 2022, I have started to see a BIG why, and some SMALLER whys too.

The big why: Marathon 2024.

I am becoming goal driven. I have adopted a OKR style approach to this. I have quarterly goals, weekly updates, etc. I have to keep the eye on the ball. It has worked, but not fast enough.

A big habitual shift I want to make is around my identity. I have historically been a lazy khaleeji. But I want to change that identity to be an active New Yorker. I can’t view food as diet, goal as being thin, and exercise as exercise. Instead, I have to do something like this:

I am on a CUT to get LEAN and I am TRAINING for the MARATHON

VIDEO

Calories in – calories out

Thats the ONLY WAY

Training -> Exercise with a purpose

Mind shift: Be on a CUT to get LEAN and have a TRAINING program

It’s all PURPOSE DRIVEN

Conditioning vs. Strength

Out train a bad diet

Note: you CANNOT keep reducing calories. So, you NEED to increase the output.

STRENGTH

• Increase muscles
• Multimuscle

Quality of the calories just helps. It will make feel better.

PROTEIN is KEY

0.7 -> 1.0 grams of protein per 1lb. (lean body mass right?)

ZONE VIDEO

You want to work out the entire curve

• Zone 1: It’s fun. And important that you exercise it a bit. Maybe NEAT?
• Zone 2: A lot of time is spent here.
  • Add about 3×5 minutes zone 2.
  • Uses Fat
• Zone 3: Threshold
  • Top of the aerobic.
  • Using Carb
• Zone 3.5: Top end
  • Aerobic Power

1k reps

Rep length dictates pace

If you want to make pace, do short reps at that pace.

Easy runs make more of a difference than people give credit for. I used to run in zone 4/5 all the time and made very minimal progress in my aerobic ability. I dialed it back and trained in zone 2/3 and as you can see, I can run way faster for way longer with less effort after running like that for most of my runs, with some tempo mixed in from time to time

Cadence. My cadence was so unbelievably bad, especially when trying to run faster. It would drop into the low 150s/140s. That would just lead to all sorts of mechanical problems when trying to run. More steps is more efficient when you’re trying to find your sweet spot

I didn’t up it to 180 immediately, I slowly worked my way up. I started with just 170 and got comfortable running with that. Naturally, my speed on cadence increased as I ran faster but to be honest, my heart rate dropped because my running was more efficient and I wasn’t overstriding. I instantly ran faster, easier

Man, this is tricky.

I want to wear something because I want to carry my phone. And also self conscious. And hydration.

• Avoid the sun
• Take some water with you
• Slower pace
• Moisture whicking socks to avoid blisters
• SUN GLASSES FOR RUNNING
• Sun screen
• Body glide / aquaphor

Hydration vest? I just like having utility

This is the way to do it.

Remember the stuff that seems to work.

One thing I might not be focussed on a lot is NEAT. I have been a bit lazy.

Dealing with allergies (STILL) and some body pain.

Let’s BUCK UP

I am increasingly thinking about my running cadence. I think there is a sweet spot for me. I felt it for a bit.

I am going to use music to figure this out. Music also help.

I liked that 150bpm run.

I have tried 170bpm (“till i collapse”). That’s when I did the “fast” 10k pace.

Anyway, just wanted to mention

Steady running

145 to 155 BPM is steady running.

Eventually build up the volume.

Test and ADD

It’s kinda good for psychological improvement. Mental benefits.

Biomechanics – It is fixes the biomechanics similar to race day.

Better aerobic development

https://old.reddit.com/r/AppleWatchFitness/comments/13fwytn/crazy_3_year_difference_in_running_metrics/