Lately I have been feeling the urge for booze. For 2 months i haven’t felt the urge. In fact, I have hated the taste. But lately, I feel like I have:

• Dehydration
• Covid recovery
• Headache
• Too much work

Let’s avoid it though. Its not worth it.

Takeaway:

• Strictly limit work hours. I dont give a flying fuck what everyone says. Be off of your phone.

I am annoyed.

For the last few weeks, two negative things happened and it is fucking me up. I got covid. Instead of taking things easy, I started to accelerate my work! And now this week, I have been working nonstop! FUCK THIS SHIT.

This company is not the most important thing. I am working as a salaried employee. I don’t give a fuck. The drama, the politics – bahmina di baqwas. Fuck these assholes. Nothing matters. Shit is fine. The world will keep moving on. No one will give a fuck in the limit.

But your body will. Your family will. Your relationships will. That is what I have to prioritize. Fuck work man, just absolutely fuck work. That is not my life.

I am interested by myself. I am excited about working on my body and mind. Becoming better. I have gamified this process and I want to bloody play this game. I will not let work get in the way of that.

Strictly

First few weeks of Feb, I lost 9 pounds and I felt it drop off. What happened in that week and the week before and after?

Let’s review!

Okay, did some analysis, but I’ll keep it simple. I was eating like 1100 to 1700 calories. That seems useful.

On those days, I ate:

• I ate like diginn and then nuts and cheese. Kept it around 1400
• Then I ate PIZZA and a lot of food.
• Then Indian food, kept it 1600
• Super high protein
• Sweetgreen salmon and Skinny pop – 1100 calories
• Slim rice!!! fish, peas, chilli oil, popcorn
• Ran a race and ate a lot of food. 2700
• Brought it back to 1900

So, you can see a wild oscillation, but generally high protein some days and high carb other days and then reduced it.

Not sure how much more I should analyze this, but I think I need to up the protein, keep low fat. And then also squeeze in pizza sometime to keep stuff moving.

How To Lose 50lbs In 6 Months Without Loose Skin

• 53 pounds in 6 months. Then he kept it off for 6 months.
• Very fact based
• NO YO YO
• THREE THINGS
• SO, while it took 6 months, it actually started years ago. Lots of yoyoing. Same like me. Eventually, the switch gets flipped.
• Confidence issue – I can’t do it. You give up. You blow up. Obesity is bad bro.
• He was walking and running. Slowly.
• Eventually he started running 5ks in less than 40 mins

• Workout: Make the activities enjoyable. DONT BE SORE!!! You wont be able to keep consistency.
• He runs and walks and keeps light exercise. Regularity is better than going hard. NO NEED TO GO HARD.
• FITBOD app workouts

• He did 3 miles a day walking. Went 5 times a week to gym.
• Competition.
• You HAVE To go to the gym to build muscle. It is IMPORTANT
• Little by little. Just go to a gym and lift. Maybe use my own home one (IF FIT BOD IS COMPATIBLE WITH ME)

• Calorie deficit is obviously critical

• Life is about habits. Go to the gym no way to do.

MISTAKES

• IF, Keto, all kinds of diets. DOESNT WORK!!! miserable.
• Do what works for you bro

POSITIVES

• Tracking calories helps be consistent. Its good. Works.
• PLATEAU: Be patient. You can switch it up a bit. Maybe every 10 lbs?
• He wants to get to 155 to be able to do marathon.

MAINTENANCE IS FUN! It will be easier than DEFICIT as long as you keep activity HIGH

SUMMARY

• Calorie Deficit: Low calorie alternatives, high volume
• Go to the gym
• Do running

It is SO HARD to keep good nutrition while running hard or working out. This is the key. If I can modulate this appropriately, I’ll be good.

I am seeing more 270s (276, 277, 278, 279).

I gotta keep PUSHING. Keep the food good. PROTEIN IT UP.

The goal is to slim down quickly.

Q2 is going to be great. I am going to close out Q1 well.

LET GO BROTHER

I did the Half Marathon. It was tough. I dreaded it. And then the post recovery has been hard.

I want to enjoy running. That is the first criteria. Then the second criteria is to achieve goals. Small, easy feedback loops. Thats what I like. Like doing laps in F1.

My next race is in a couple of weeks. It is a 4 miler. It’s a bit longer than I was hoping for but it’s okay.

My immediate goal is to finish running a 5k without stopping. That’s it. Nothing else. Then I will think about the rest of the stuff. This is my Q2 goal.

For this, I will continue my RunKeeper schedule. Let’s see if that will help me get to the end. I will use the park as my playground. That’s it!

Keep it simple and fun. Automatically progress towards the goals.

Holy shit bro. I am so proud of you. You did a half marathon. You finished it. You will get a medal. This was amazing.

I was not feeling it the previous night. Even the morning I was anxious. But I got the right push from a friend and decided to end up doing it. Fuck yea.

I had some GU energy gels. They seem to have really helped. I did four of them.

I didn’t have a lot of water, but eventually I got some. I should review this.

Need to rethink gels. 90 minutes+ could require gel. But I wonder if my fat can do it.

PACE

This was pretty slow.

Next up, i want to reset my run schedule. I want to be able to do a 5k under 10 mins per mile. And easily be able to finish 4Mers. I have a lot of 5ks and 4Ms coming up.

(I will probably flesh this out in the future)

I am a plateau. And the will is going down. This is exactly the point where in my previous attempts, shit stops. Even back in 2012, this is what had happened. But not this time.

The key thing for me is small victories. I stack them up like laps in F1 or wins in Madden. This is what I need. I need small victories with running and diet, so that I can keep building on this foundation.

Sometimes it helps to start big I guess. Tomorrow is a big day. HALF MARATHON?!? Cmon brah. But, dont do it if you dont want to. It’s okay. Regardless what happens, i will run tomorrow at least. No agenda. If I get to 13Ms, great. 13.2 MILES.

Start simple again. Reset the weight stuff. Let’s continue going.

Excuses

I need a longer write up for this – one in which I talk myself out of every possible excuse I can think of. It’s all about rationalization.

However, one thing I wanted to point out right now is the interview JJ Watt did with Pat McAfee – He said he never wanted to have regrets about “if only I ate better, or slept better, or worked out better, I could be great”. No, you can’t have that regret. Time is linear. There is no going back. You have to give it your best. Don’t let yourself have these things to point to.

Just wanted to mention how normal my BP is. Its amazing.

I reviewed some numbers. I have been eating about 1900 to 2000 calories! Of course. I am NOT in a plateau. I just have been eating more than expected.

The Golden Week (where I lost 8 pounds in early feb 2023), I ate 1650 calories. Let’s take it back to that. That’s pretty much it.

I also burned 1100 per day. I think this is also part of the equation. The engine was revving.

Simplify your life. Also keep your activity going. Let’s do this.

Soon: I want to clean up the office and get to building up the arms. I just want them to be a bit bigger.

VIDEO: From Fat to Fit Motivational

This dude is 40. Cmon boy.

• It’s all about calorie deficit. Don’t over complicate it.
• Shoot for six pack!
• Simplicity is key. Eat the same shit over and over. And have activity.
• No magic pill. Discipline.
• Prioritize protein (160 to 200 grams per DAY) 200 carbs etc.
• He got to a plateau and then he cut calories

3 months to loose 20 pounds, then plateaued

10 pounds by lowering calories

Another 10 pounds by hard work.

THEN he took a diet break. After 40 pounds.

Then he restarted by cutting calories + intermittent fasting

Lost about 10 pounds.

Didnt see abs.

Kept going. Did IF. Secret weapon. He ate BREAKFAST and DINNER.

Chicken + eggs. Protein heavy. Lost another 10 pounds. THEN HE SAW ABS