Good stuff. Nice race. My pace is okay, could be better.

My paces: 15.42, 14:33, 14:31

It’s all about pacing next.

In the past, I would plan for too long. I would start visualizing what my weight would be a year from now, etc. Fuck that. It messes things up.

Focus on the next day. Every day the weight has to be the primary concern. This time it’s different. I started this journey on 1 Jan 2022 and I have gone through a lot of evolutions; mentally, etc. I am constantly laying the foundations for the rest of my life. I want the 50 year old me to be in a better situation than I am in now.

This is for my future. And to accomplish shit that I have set my mind on.

And it is tough. Very tough. Losing weight is the hardest challenge I have ever undertaken. I have built weapons for the US military and trading trillions of dollars on the stock market. But this weight thing has been so fucking annoying. So hard.

This time, I am taking it one day at a time. Scrutinizing my weight on a daily basis. Watching what I eat on a daily basis. Tracking it all because this is a good dataset. This time, I know I will be able to do it. I have to do it. I have an overarching goal and this is part of that. The goal is to run the NY Marathon in 2024. And I want to be fit and healthy for that.

The cut is going on. I feel like I finally have a handle on this. The question is, how long can I maintain this for? Am I in a crash diet?

The transition to normalness will be tricky. But no – you are not in a crash.

Key things I am doing on this cut:

• 1600 calories average.
  • This is not sustainable for too long, but, push it as far as you can this time. The body is responding. Don’t mess with that.
• NO ALCOHOL
  • I gave up alcohol on Jan 21 2023. Not sure how long this will go for, but I have zero desire right now. I love drinking zero alcohol shit though. It is great. I can still socialize.
• HIGH PROTEIN LOW FAT
  • I never did this before! This is new. I am primarily eating white meats and salads. And they are very satisfying. I have given up on red meat (almost entirely).
  • Less calories, and I think my body is not dealing with fats well.
  • This is working for me right now. Maybe keto just doesnt work for me at this age. It definitely did 10 years ago.
• Early morning bike rides
  • Almost every day for the last 5 days I have done the Huberman morning thing. This has been doing amazing stuff for me I think.
  • Bike AS FAST AS POSSIBLE
• Runs
  • Still training for Marathon 2024. Long way to go. My body is still in the beginning stages.

I should look at some upper body weight training to preserve muscles. I don’t want to lose that.

This is the last few days:

Slowly, I want to add in upper body weight training exercises.

I am slowly revving up the body. Building muscle is important. I don’t want my weight loss to be muscle loss.

My routine seems to be working. See: https://cnsnnts.wordpress.com/2023/02/10/a-formula-that-seems-to-work-for-me/

Critically:

• Small, protein heavy lunch
• No red meat.
• Less carbs but dont be crazy
• And keep it less calories. The body adjusts.

I think it is okay for the running to influence weight loss. To use it for weight loss. BUT, I don’t think I can solely rely on running.

I need to run and train for running for the sake of running.

But, I need to independently continue to focus on weight loss. Running is not the silver bullet. But, it is like, a bronze bullet.

For weight loss, which is my ultimate goal (running is a subgoal, but equally strong), I need to maintain my routine. Keep my calories low, and integrate that routine over many months. I will eventually lose the weight. Manage the hunger!

Like I said in the previous post, I think Huberman’s formula is working. i am down to 283.

Here is my approach:

• 5 minute FULL INTENSITY BIKE on empty stomach EVERY DAY
• Coffee, Yerba mate
• Try not to eat until 2pm
• Lunch should be < 500 calories of low fat, pure protein
• DIET COKE, Poppi
• stick to white meat. no red meat
• no booze
• no pizza, etc
• sleep well automatically
• total around 1600 to 1750
• Interval running outdoors better.
• Very Occasional cheats

Update 2023-04-29

I liked the above. Let me review the above and rededicate myself:

• Small lunches. About 500 calories. Super high protein (chicken)
• No need for much red meat. Chicken and fish is perfect.
• Protein first diet. Lower carbs. Augment the protein if you have to.
• NO SWEETS

• Hack food with chewing gum, POPPI / COKE, zero cal stuff
• Low calorie fillers – POPCORN

• NO BOOZE – this really derails me

• Running consistency
• Every morning HUBERMAN PROTOCOL
  • Basically, bike fast in the mornings
  • Dont eat until 2pm

• Keep it to 1750 calories a day

I went to a mexican place for dinner today. Ordered a steak quesadilla. And I couldn’t finish it. Legitimately couldn’t finish it. For lunch, I had quite a bit of protein in the form of chicken and some shrimp. It kept me quite full.

Managing hunger is awesome. I don’t feel hunger. I am not drinking alcohol (been 20 days), and that is definitely helping.
I don’t drink alcohol when I am stressed. I drink when I am bored. When I am stressed, I actually don’t drink because I need the faculties of my mind to be available to me.

Huberman

I have been doing something that Huberman suggested: Do a short like 5 to 10 minute super high intensity stationary bike thing every morning, as soon as you wake up. This burns off excess glucose immediately. And raises metabolism. He said: “Right when you wake up, got on a stationary bike and pedal as hard as you can as if you are running away”. And don’t eat until 2pm.

Straight forward formula. Simple. And stop the alcohol.

You wake up, your glucose is as low as possible. And when you exercise, you start burning fat directly.

Lowest resting heart rate since apple watch started to record.

I like this. Running is working for me. I feel like I’m getting better every day.

Injuries can be an issue. Treadmill sucks.

I am sorry about the pizzas yesterday. You deserve better and I’ll make sure it doesn’t happen again.

It’s all a game and you will win this game. Food / pizzas are actually not that great taste wise either. Fruits will be more interesting anyway.

Don’t wallow. Let’s take your weight today, and get back on the journey.