Okay, so my weight has not budged. Not great.

Clearly I am not on a diet. I don’t feel like I am on a diet. The numbers are not saying that I am on a diet. So, lets get on a diet.

Be obsessive about low calorie shit. Do things that a dieter would do. Rejigger the metabolic situation.

I am going to set a lower target. Let’s get some GREEN WEEKS.

And to kick start this, LETS GO FASTING

MANAGE YOUR HUNGER you should feel FULL by eating NOTHING.

---

Philosophy for fasting

In the past, I had issues with fasting. I think I would binge. I did lose weight, and then I plateaued. I remember the frustration. I wasn’t tracking calories. And I was eating crap like a full tub of ice cream.

The goal for fasting is to be another way to limit the caloric intake. So, it doesn’t make sense that net I would eat more. That’s just now how this would work.

The fasting does metabolically help. It lets the liver heal. Insulin gets controlled. These are generally helpful for weight loss, but ultimately, the weight loss has to come from a caloric deficit.

Let’s focus on the caloric deficit. And let’s make a bit deficit. Shock this body.

Weekly review! First one I guess. Let’s standardize.

Weight loss: 0lbs

Ran: 5 miles

Calories: 12850 (1850 average)

Burned: 5577

I mean, most of this stuff is in the HealthView excel doc.

I think I should give a broad idea? Let see.

Well, I have signed up for a lot of races, so of course I will have a lot of them coming up every weekend.

This is great.

This week I have one. I need to be mentally and physically ready.

No need to go out, no need to socialize. Sleep, food and health hygiene is important.

Weight loss is not going fast enough for me. So, lets target this one measurement. I need a fast feedback loop.

Measure weight every day. And constantly adjust.

And, I want concrete goals. Let’s lose 1 pound per week. That’s it.

Simple rule:

• No carbs in the morning. Eat them in the night.
• Eat low calorie stuff.
• 16-8 will help you bucket the calorie intake.
• High volume low calorie
• Hard to chew stuff over easy shit (specially drinks, ground beef, etc)
• Don’t compromise on simple things like walking. It doesn’t need to be all or nothing.

---

HIIT might not be the best for weight loss. It is better for carb burn and mental clarity. But it’s good for late in the day.

Otherwise, steady state cardio (so running) could be good for fat loss.

Focus is becoming fat loss again. Important to look at this.

Remember exactly one year ago, the super bowl.

Random video

He is kind of crazy, but one thing he said is reducing hunger. That I think is the important thing.

Back in Seattle, I used to have low hunger. Maybe it was because of keto.

I wonder if I am having insulin issues.

Some good stuff:

• Suppress hunger. Coffee, etc.
• Zero calorie is a hack: carbonated water, zero calorie salad dressing, etc.
• Low calorie PB2
• JELLO!!!!
• Chewing gum helps
• NOODLES
• Sugarfree teriyaki and other sauces
• 16-8 intermittent will help keep calorie deficit
• Popcorn
• Avoid carbs in the morning (second example of this). Have them in the night. You can just sleep then.
• Fat doesn’t satiate you – protein does!
• NO need for RED MEET. Just get White meat. Remember it is calories.
• Proper gut health

Today it was -15 C in NYC. But I still went out to run. Why?

I wanted to run because I wanted to. Rain, cold, hot or shine. I will run.

But why didn’t I run on Tuesday or Wednesday? I was exhausted from work. So that’s it now. This is the next frontier – manage work. No matter what happens, you will work out.

My weight is not budging. And I know why – I am eating more than 1900 calories per day on average. So that’s it.

Here are my two focuses to correct this:

• Eat 1900 per day weekly
• 9 miles a week no matter what.

Cmon, you can do it. Simple goal.

TYPE              JAN ACTUAL               FEB TARGET

CALORIES             2200                     1900
MILES RAN            38.6                      36

Maybe I will hit a running pace plateau. Maybe I won’t be able to keep up with the Run plan.

But it’s okay. At least for now, I am going to keep pushing.

I was exhausted by the afternoon / evening. So that’s why I couldn’t go for the run.

Need to maintain energy levels. And need to sleep well.

I am trying to limit my caloric intake. I am so hungry!

Hopefully I will get used to it soon.

I should probably start doing weekly and monthly reviews. Need to zero in on the weight.

So, I am constant weight since this year started. Despite running so much. But, I am also averaging 2200 calories a day! That’s insane. I am eating 400 more calories per day than what I should be targeting. This is countering my workouts.

That’s about 3.2 pounds I could have lost this month. It’s not much, but still.

The belt became bigger but weight is stagnant.

Learning: Control the food. Plan out how to budget this.