• Reduce breakfast carbs to a single Weetabix plus fruit plus low-fat quark cheese (no bread anymore)
• Reduce lunch carbs to veg/salad/fruit and possibly one slice of bread with lean meat filling
• No carbs in the evening (i.e. no pasta, no potatoes, no bread)
• Obviously no sweets
• 12km bike ride every evening Mon-Fri after work, original average speed 15km/h, now around 20km/h. Also important for switching off mentally after the work day.
• 18km bike ride Sat/Sun mornings
• Focus on the next kilogram down. This has been essential for me. Looking at 100kg and seeing it so far away, demanding months of patience, then looking at 80kg… it’s so demotivating. But being 113kg and realising that 112kg, then 111kg, then 110kg is probably just a few days away, as long as I stick with it. It pisses my wife off no end that I’m on the scales every day recording it, but just to reach each 1kg milestone is so rewarding.
• Cheat milestones instead of cheat days. In previous weight-loss attempts, cheat days ended up being shifted around, extended, exceptions made before to accommodate cases of being too tired to cook, parties, special events. I always had to make exceptions. So this time I’ve told my wife that we go out for a nice, unhealthy meal for every 5kg I lose, with a nice side effect that it fires my metabolism back up and stops the calorie burn from stalling.

Interesting note. Showering in the evenings force me to workout the next day’s evening.

The main shit

• Calorie tracker – Macro factor
• Weight tracker – Macro factor
• Running – Strava
• Books – Audible
• Podcasts – Apple
• Playlists – Music
• Steps for NEAT – Steps App
• TRF – Zero

• I want to drive sports cars
• I want to run fast marathons
• I want to travel well
• I want to go to the beach
• I want to be able to pick up my kids and keep up with them

After a few nights of GREAT sleep

• HR goes down
• Words become strong

After a run

• Legs feel great, strong
• HR goes down to 50
• Breathing well
• Walking easy

After a pump session

• Body shape feels great
• Lower back feels great
• Posture feels awesome

After no alcohol

• Great sleep
• Low stress
• Words are better

You haven’t failed until you stop strying

Everyone falls down. What will separate you from the 99% is that you get up again.

Has it been a few months since you “worked out”? Fell off the wagon ( Theory of Wagonomics )? Here is a step by step guide

• Get it all out of the system
  • Booze it up. Eat a pizza. Party until 5am
• Order protein heavy groceries
  • Yoghurt
  • Protein powder, creatine
  • Oranges
  • Tuna, salmon
  • Chicken boneless frozen organic
  • Green peppers, jalapenos, spinach, onions, tomatoes
  • Coleslaw, mayo, vinegar, peppers
  • Pasta
• Clean the phone
  • Tracking app for food
  • Tracking app for weight
  • Strava to show progress
  • Weight lifting might have to be manual in excel or something
• Listen to an EXCITING audiobook and go for a run / walk (10k)
• Measure the weight
• Start Tracking

One of the ways you do well when working out and being in the zone is when you dedicate time over multiple weeks. This is great, it works for some time, but it doesnt become a lifestyle choice.

Your life will get over seeking the best time period to get in shape. Whats wrong with now? You hae other things to focus on now? Just dont make this into a high cognitive load.

People workout regularly

This is part of their lives. It’s something their day is dedicated to every day. They sleep, eat, work, deal with planning, and workout. This has been my struggle. Juggling all these things.

Even obama could workout regularly. If he can, then why not you?

MANY PEOPLE ARE VERY ACTIVE

Bassem’s workout

• Heart attacks at 65.
• Do you have plaque, using a blood pressure monitor
• Plaque build up

• At home
• Ankle Brachial Index
  • 2 arms and 2 ankles!
  • Then, there is a formlua?

Equation: max(ankle systolic) / max(arm systolic) = INDEX

Ideal

Just dont eat processed foods