Mayinglong

I usually write failures on this blog. But wanted to record a success too. I guess it is a success.

I dont binge at all these days. Remember you could eat a full pizza? Drink 12 beers? Eat insane shit at 2 am sitting and watching something on TV?

I dont do that at all these days. My. mind is less noisy about food and booze.

I covered it a few months ago: https://cnsnnts.wordpress.com/2025/06/21/protein-hype-called-out-valter-longo-longevity-protocol/

Protein hype is being called out

Maybe this is why I am not loosing the weight

if youre above 15% bf you should be immediately trying to lose weight. Being 5’9 and 190lbs is overweight, moving your bench from 315 to 335 will have little impact on your life Dropping to 165lbs will make you healthier and look a ton better. (Yes that’s near what you shouldShow more

Ant Nat

@natolisnuggets

Depends on muscle mass in regards to 165lbs but yes this directionally very accurate. I just lost 30+lbs and I need to lose 20 more. The best part about dropping weight is realizing how much more you need to lose lol

I did something like this. Listening to harry potter for running. I need to do something for the gym too. Interesting. Audio books too?

I’m going to get roasted for this but in 2018 I read Atomic Habits and decided once and for all to be ruthlessly consistent at the gym, the reward I setup as my reward for the habit feedback loop was any one thing I wanted from the Starbucks across the street every morning. People may clown Atomic Habits as being normie but it’s the book I credit with the primary lifestyle changes that changed everything about my health

Low carb has to be the way

Not bad

I want to start getting back into regular running. Some thoughts.

Plan X

Jack Daniels Types of Training
•Easy/Long
•Marathon
•Threshold
•Interval
•Repetition

Continuous time running
Percentage of weekly volume
Work to rest ratio

Let’s say you’re running 4 hours a week. You need only about 6-10 of those 240 minutes at Vo2max to move the needle in your training.

That could be done through workouts like
•2-4 x 3 min at 3k-5k pace
•12-16 x 30” hard/30” easy

That’s it. Just one hard workout and all the rest easy running. Watch what happens.

• 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.