Look, I do see some progress. But weight is not reducing as much. Let’s readjust.

We know the formula: reduce the insulin, add strength and calorie deficit.

This blog is my science blog. I am going to log my efforts and results here.

He uses a lot of kettlebells. And I know he does a lot of cardio. Sometimes hours and hours of cardio.

He does HIIT, the cycle, fasted cardio.

    - https://www.youtube.com/shorts/2ymco0aiVqo
    - Cold plunge (cold shower?)
        - Three rounds of 
            - 20 squats
            - 20 pushups
        - three rounds
            - fore arm swings 10x each arm
        - three rounds
            - 10x kellte bell windmill
        - three rounds
            - 10x renegade rows 

Kettlebell Workout

He then moves onto the kettlebell part of his workout. He states he uses a 70lb kettlebell but you can modify it for your needs.

1. Kettlebell Swings: 3 sets X 10 reps (per arm)

2. Overhead Press: 3 sets X 10 reps (per arm)

3  Windmills: 3 sets 10 reps (per arm)

4. Renegade Rows: 3 sets 10 reps (per arm)

I am committed until the Marathon day, maybe a full year. Walking and strength are the furnace.

We will review in a year.

Motivation

Remember this energy, this passion. This obsession with sculpting your body.

You will get burnt out, but you will come back. You have to keep pushing.

Other people DO NOT MATTER

Managed Chaos

You cannot abstain. But you don’t need to go carpe diem. You just need to dabble once in a while. Don’t stress out too much about it. As long as you are walking and strengthing.

The weight is coming down – I see the scale move

My body is getting stronger – I can lift heavier stuff

My muscles are popping and my posture is good – I can see and feel it

Breadth is denser too.

It feels like the body is adjusting. It is releasing the fat. Team Fat Liberation team is on the field right now. Let’s goooooooo.

Let fucking gooooooo

Chewing gum

🔧 Tactical Strategies

1. Protein-first meals

• Eat 30–50g of protein early in the day (e.g. eggs, chicken, Greek yogurt, protein shake).
• Slows digestion and keeps you fuller longer.

2. Volume foods

• Load up on high-fiber, low-calorie foods: leafy greens, cucumbers, zucchini, cauliflower rice.
• You can eat a lot without blowing your calories.

3. Hydration

• Drink 16 oz (0.5L) of water before meals.
• Hunger is often thirst in disguise.

4. Delayed eating (Time-restricted eating)

• Use structured eating windows (e.g., 12pm–9pm) to train your hunger response.
• Hunger comes in waves—wait it out with tea, coffee (no sugar), or sparkling water.

5. Sleep

• Get 7–9 hours of quality sleep.
• Poor sleep = more ghrelin (hunger hormone), less leptin (satiety hormone).

🧠 Mindset & Habits

6. Name the feeling

• Ask: “Am I hungry? Or am I bored, stressed, tired, or seeking stimulation?”
• You can crave food without needing food.

7. Routine meals

• Eat at consistent times so your body adapts.
• Helps regulate ghrelin release (your hunger timer).

8. Brush your teeth

• A clean mouth signals “mealtime is over” to your brain.
• Mint suppresses cravings.

9. Use hunger as a signal, not an emergency

• Hunger isn’t an emergency—it’s a sign the system is working.
• If you’re losing fat, mild hunger is expected. Think: “This is fat leaving.”

10. Distraction

• Go for a walk, call a friend, work on a task.
• Cravings usually pass in 15–30 minutes if not acted on.

🔁 Remember Your Why

When hunger gets hard, remind yourself:

“I’m not starving. I’m training discipline. I’m burning fat. This is part of the deal.”

Want me to turn this into a printable checklist or a lockscreen reminder?

Food

I have lived enough to know that I have certain habits. My goals are to fit the diet stuff into my habits. Minimize the effort I need to do to get onto auto pilot.

The goal with the food is three fold:
* Eliminate Insulin resistance – (a) low carbs (b) fasting
* Fuel your muscular system – (c) 200 grams of protein every day
* Make the body burn fat – (d) having a moderate deficit (otherwise body uses muscle)

I’m a lazy guy – I like to fit into my own schedule. I usually skip breakfast. I usually drink around 7pm. I usually eat at 8 or 9pm.

General weekly plan

Workout

The Heuristic for Workouts. First, preemptively allocate time to do it.

It will be a long boring ride.

but even Joe Rogan is doing it.

10 miles of walking a day. Wow.

This is the recipe of fat loss. Boring, and long. Make it entertaining for yourself.

I need a mindset shift here. Remember that previous generations were always walking.

10k steps is about 5 miles of walking, which is about 1.5 hours of walking. 90 minutes.

20 mins + 20 mins could be commute.

That leaves me with 50 minutes.

I could do 20 mins during lunch? And then incline treadmill for 30 mins. This is good.

Wow, it feels nice to give myself permission to work on strength. I was too stressed out by the running and stuff, which lead to paralysis. But now, I will do Stronglift 5×5 with extra focus on back and shoulders

• Squat: start basic again. 5 x 5, almost empty bar. Focus on form. Don’t give a shit about anyone else
• Deadlift: Basic, start with 1 plate
• Bench: Basic. start with 25s
• OHP: Hmm, I like this exercise, but I want to also augment with cables
• Rows or maybe replace this with Cables! I think this is it. Done.