You ran the New York Marathon brother, wtf.

Loosing this weight is not going to be that hard. It will be similar in many ways, but not as hard.

You need to switch off the brain, and keep walking and doing the strength work. Keep the food clean, but the biggest issue is the time to be spent. Let’s hyper optimizer.

Imagine you have to get to 6 sessions of 1 hour a day at zone 2 FUCK. I’ll do it.

It is reminding me of the marathon. I got a good way to track it all.

Thats my main explanation right now. The fact that I have not lost weight in the last week.

Fine, whatever. You have this thing. Let’s resolve it.

I have Four Pillars

• Eat in a deficit and very low carb (less than 50 grams)
• Walk often, before / after meals to activate the GLUT4 – increase mitochondrial density
  • Formal has to be 3 times a week of 60 mins fuck
• Strength train to build muscle, which is the IR sync
  • Has to be 3 times a week
• Fast to give your body time.
  • Occassional 24 to 48 hours

Why Zone 2 and Walking is SO IMPORTANT – and it will be brutal

This is intense. But, if you want to get rid of severe insulin resistance, this is needed

Fuck dude, you are going to need to AMP IT UP – 15000 steps. This is the ONLY way to loose the weight. You will need to spend the time.

Benefits of Cardio Z2

• Increases the amount of mitochondria
• Improves the flexibility of using Fat. And oh boy, do I feel this.
• GLUT4 at the top of the cells, so sensitivity improves
• Wider density of arteries

The Recipe

• You will need 15000 steps per day average FUCK. That’s 7 miles walking a day. 10 KM per day.
  • 400 calories every 5000 steps, every 2.5 miles
• Stay at 135bpm
• LOW IMPACT
• Increase informal cardio so just walk longer distances
• Formal cardio is incline walking in ZONE 2
• Increase FREQUENCY first

• Slowly progress
  • It has to be 15000 daily steps.
  • Spend the time.

Weight has not moved. But I am not giving this up at all. Fuck this.

The body is not a mysterious black box.

If you are not loosing weight, that means insulin is high. This was not going to be easy. This is going to be harder than the marathon. But, if you can do the marathon, you can fucking do this too.

This is it brother.

Reduce the insulin. Continue working on your strength.

I am going to log every fucking single thing. Lets reevaluate in one week.

Okay, I need to double down on this. The goal is simple. Log exactly what is working and not.

Remember that the utility function is weight. So the weight is the most important thing right now to look at.

Right now, I am down 2 pounds. since I began. Very slow. let’s jack it up.

This week is a normal week. Keep the food in check. And continue with the strength / cardio.

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?