So, it’s not what my current weight is, but what my lean mass is.

My lean mass is about 180 pounds. So, I am going to target about 144 to 180 grams of protein.

So, that’s 576 to 720 calories in pure protein.

So thats like 7.5 helpings of 20 gram things

Protein per calorie

One metric I’ve been thinking about is how many calories to get 20 grams of protein.

For instance, those protein bars are 230 calories per 20 grams

Chicken is about 106 calories per 20 grams. This is like the gold standard.

Tuna is about 90 calories per 20 grams holy crap

Salmon is about 145 calories per 20 grams so it’s a bit fatty.

Shrimp is about 82 calories per 20 grams nice

Beef is about 166 calories per 20 grams. Not bad. But the worst so far.

Pork is about 237 calories per 20 grams. The WORST

Eggs is about 260 calories per 20 grams wow not great

Tofu is about 190 calories per 20 grams

Lentils is about 260 calories per 20 grams

Turkey is about 135 calories per 20 grams

Beans is about 320 calories per 20 grams

Peas is about 250 calories per 20 grams

ALMONDS is about 550 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Peanuts is about 480 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!

Whey protein is about 120 calories per 20 grams

Yoghurt is 146 calories per 20 grams

Skyr is 112 calories per 20 grams

Reflecting on Flip The Switch, and the Beck book.

It really was a phenomenal book to read, at that time. Although it took me a year to implement some of that mentality, I am happy it is working out.

Another hole down!

Basically a repeat of Belt hole ++ but weight stagnant

My weight is stagnant, but the belt became tighter!

I hope this means good things are about to happen on the scale.

People are noticing that I am losing weight.

What the hell did you do today. So unnecessary.

I ate like 600 extra calories for no reason. I went to a bar and got food there This is mistake 1. Mange your food well. Mistake 2 is drinking booze.

Then, after the unpredictable change in situation, I started walking around and I went to that old bar. And I started drinking beer.

But it felt like shit. I was just sitting there, on my phone. So, I didn’t get satisfied at all. Why did I do that? I am just sitting there at the bar, wasting time. Waiting for life to happen. So useless. Unnecessary. This was mistake 3.

Mistake 4 was that then, just to pass time and boredom, I ended up ordering even more food. The food was disgusting fish and chips.

Useless stuff. No need to do this.

I want to focus on running. Marathon is the goal. Don’t forget that. Think about it often.

Let’s clean this up. Continue to loose the weight, and improve the systems.

Over the last week or so, my adherence has down. The way this is manifesting is that I am not actively seeking out low calorie alternatives like that chicken thing, that konjac thing, etc.

Adherence is good! Seek it out.

I have also started eating more red meat, more booze, etc. Not great. I like the neutralness of food. I don’t want my mouth to get too volatile with flavor. Keep it low std.

In Q1, I was in an insane amount of stress – but I managed to adhere. Let’s keep that going.

I started drinking more than before. Maybe once a week. I don’t like it to be honest.

I want to go back to the old level. It doesn’t help. At all.

Sometimes pizza is nice. Sooths the body and fills me up.

There is something awesome about not overeating. I like the feeling of not being full. Remember Beck.

Anyway, I feel like being in low calorie mode right now. Just like early Feb.

Did a run. It was great. Making progress on the 9+1.

I ran pretty well. My pace was 13:39! And I did my 5k in 41:41.

I am running longer continuously too.

So, generally, pretty good stuff. Want to focus on this 5k thing more.

A bit of a side bar conversation:

Carl Braun’s Writing Lessons for Clear Thinking and Productive Communication

• Assume good motives
• Remind, dont tell: Assume good intention, generous thing. Will win respect.
• Don’t repeat a mistake twice
• Invite acceptance: Don’t force it. Humility.
• Easy convo: be friendly. Give that a chance to work.
• Nay sayers: Be sorry for their difficulty with their ego.
• Nitpicking sucks.
• Being defensive
• Don’t take credit.
• Don’t pretend to know everything
• DONT BEG: You are worth it.

Link

• Learn how to run at EASY EFFORT!!
• Easy sessions are the baseline.
• Conversation
• Cardio – Pulmonary relationship
• You need strength.

• STRONG effort
• Run that makes you breathless. You cannot sustain a conversation.

• 2 times, 8 minutes, on the edge of loosing my breadth. Then 4 minute break.
• Then progress: 3×8 or 2×10 or 3×10.
• Slower than you 5k speed.
• You have to keep your posture! Keep the form. Spinal posture.
• When you start to feel the degradation, you still have to keep it going.

• Hard effort
• Glory Run
• Hard effort. Work your way up.
• ANAROBIC
• You are breadthless.
• your speed is FASTER than 5k pace.