Enough of a break. I am done chilling around. It is time to deploy the new training program.

You know what this means: Get control of your time back again. It really is just about the time. You have a busy office life. But you waste a lot of time with booze and partying. You need to cut that out or eliminate it. Let’s get into purity mode.

📅 Weekly Planner (Sep 22 – Dec 29, 2025)

1. CUT DOWN ON ALCOHOL
2. DONT SAVE calories. Go have fun if you are out there. MOVE ON
   • Just forget and move on if you have a tail event.
3. Log the food.
4. Protect the muscle
5. Cardio and HIIT

• You cannot just learn how to loose fat easily
• Every failure will teach you something new
• You will have BAD times, and failures. Just don’t give up.
• You cannot go 3 months without failing. It WILL stop. Some life event.

Deadlines and timelines can be helpful. Audacious goals require pieces we can complete.

I have created a new deadline.

I have bought WP pro and this domain for 3 years. That takes me to a good age.

And I wonder if I can stop this blog then, because I want to have my major health issue resolved. Fat loss.

That is the end of my process.

I keep saying “now is the time to do it”. That I have to “wake up”. That I need a serious commitment.

I try constantly to “snap into focus”.

I haven’t been able to.

And what if I cannot?

Perhaps I don’t know what this means? I don’t know what this feels like?

I am boozed up and an old uncle. I don’t know.

Growing muscle is ONLY BY EXERCISE.

WTF only 50 grams needed per day?

Most of the protein is turning into glucose

Reduce the protein intake. Plus, because I am obese, I probably have a lot. I am eating a lot.

80% of my protein is turning into glucose.

Plus animal protein is insane. It messes with the skin too.

Narrative bust: You are not actually loosing lean tissue loss.

Calmness is a competitive edge

I want to do a 180 on many aspects in my life.

Meditate to relax the brain. Counter the booze.

Fast to get into deficits early

Optimized Visceral Fat burning.

I have a massive goal brewing. I want to get to 10% body fat.

I want to build a long life.

I want to run my marathon

I want to have my kids.

Every man should see 10% once in their lives.

This is a massive goal. But it is the right goal.

Make health your priority.

Bro FUCK alcohol. Remain Sober.

Fasting and Meditation

• ZERO Alcohol
• 250 grams of protein! wtf?
• Green tea
• Berries

Core Idea

• Standard calorie-cutting alone doesn’t reliably shrink visceral fat (the metabolically harmful fat around organs).
• A modified Mediterranean diet rich in polyphenols (plant compounds) can cut visceral fat by up to 14%, even without big changes on the scale.

Key Findings from Research

• Healthy guideline diet: 0% weight loss, ~4% visceral fat reduction.
• Standard Mediterranean diet: ~3% weight loss, ~6% visceral fat reduction.
• Optimized Mediterranean diet (polyphenol-rich): ~4% weight loss, 14% visceral fat reduction.

Main Dietary Rules

1. Eliminate/Reduce
   • Alcohol (raises inflammation, blocks fat burning).
   • Ultra-processed foods, added sugars, emulsifiers.
2. Prioritize Protein
   • 0.8–1 g per pound of bodyweight (fish, chicken, lean meats).
   • Maintains or builds lean mass during fat loss.
3. Boost Polyphenols
   • Dark berries: 2+ cups daily (blackberries, raspberries, wild blueberries).
   • Green tea: replace excess coffee (catechins + caffeine → fat burning).
   • Leafy greens: spinach, kale, duckweed.
   • Nuts, pomegranates, other colorful plants.
4. Gut Health Support
   • Fermented foods (kimchi, sauerkraut, yogurt).
   • Bone broth.
   • Chia seeds (prebiotic fiber).

Lifestyle & Eating Rhythm

• Meal timing:
  • Last meal 3–5 hrs before bed.
  • First protein-rich meal 1–2 hrs after waking.
  • 3 meals daily on a set schedule → “automates hunger.”
• Exercise: weight training + walking + sprints to preserve muscle and burn visceral fat.
• Timeline: noticeable changes in ~90 days.

Big Takeaway

• Quality > Quantity: What you eat matters as much as how much you eat.
• Swapping processed foods and alcohol for polyphenol-rich, gut-friendly foods leads to significant visceral fat loss, better metabolic health, and easier appetite control.

My partner has laid down the line. Loose weight, and stop drinking so that we can have healthy kids.

If this doesn’t light up a fire under me, I don’t know what will.

I need to become a health nut. Non toxic.

I am making this proclamation now. On the day of the deaths of my ancestors.

Dad’s workouts may shape his child’s endurance capacity and metabolic health.

A lot of research is coming out that shows the father’s health is very important for the child. Especially exercising fathers, healthy fathers. The child gets a boost.

I am willing to sacrifice pleasures today to build my body for my kids. You have to live. You have to be healthy. You will create amazing kids, and put them on the right path.

You are working on something big.

Build your strength

Build your cardio

Check your heart, lungs, kidney, liver

🏋️‍♂️ Muscles That Develop

• Lats (latissimus dorsi): These are the broad back muscles. They get wider and create a “V” taper from shoulders to waist.
• Biceps: Pull-ups strongly engage your biceps, making your arms thicker and more defined.
• Rear delts & traps: Help stabilize your shoulder blades and add upper-back thickness.
• Forearms & grip: Your forearm muscles get denser from the constant hanging and gripping.

🪞 Visual Changes in Shape

• Wider upper back: Makes your shoulders look broader and waist narrower.
• More defined arms: Especially noticeable from the side and when flexed.
• Straighter posture: Stronger back muscles pull your shoulders back, improving your stance and silhouette.