I love to know what kind of day I am allowed to have. In this framework, I can be disciplined without being monotonous. I think this is a pretty cool. Because mondays are different from thursdays. So how can you force monotiny.

Secondly, my energy demands and focus at work also vary during the week. Wednesday being a TOUGH day for instance. And Monday being when I force myself to focus otherwise the whole week can go bad.

In Day 1 of 100 i write the wavy nature of my week. It is great. I give my self some loose time but most of it is strucutred. I know what I will eat on each day of the week. As time goes on, this plan will become sharper.

Let’s keep going bro.

It will be exactly half way to of this year.

I am PSYCHED!

Let’s keep progressively overloading shit for 100 days.

First five days done.

i am feeling better and I am feeling excited.

I didnt hit all my targets, but look we will continue

20% fat loss bro. That is a possible goal here. WOW!

The second trigger this triggered me.

This guy worked out every single day and kept low calories for 100 days. He ran 12 miles a DAY! And worked out in the gym as well. And he ate like 1600 calories.

And he lost 20% bodyfat in 100 days

WHAT THE FUCK dude. This shit works.

I am on day 5 today. I am doing this. Fuck this man, I need to focus on this.

If I can shed even 10%? That will be a good sign man. Fuck.

I have run every single day. I will slow increase my workouts.

I am fucking triggered. Need to smith this Rolex

Why did it trigger me so much

I don’t know man. I get fucking pissed off when I see other people working out and I am not. That video showed me that shit can actually happen and what it takes. And it was hard but simple, which is exactly my style. 12 miles a day, eat less, etc.

But I thrive when I am emotionally invested. I now finally have a date. and a hard challenge. This challenge will consume me and I am ready for it.

I have no option but to commit. I cannot half ass this. There is just no way I can half ass this.

Until my legs and heart can keep me moving, I am grateful and honored to be able to do it.

Until you DIE you will keep pushing.

These are moments of rebirth from eras of neglect.

The second trigger

Today I am starting my 100 day challenge. I am aiming to run every single day. And keep my diet clean.

I will also increase it by adding some lifts, and start hitting mileage goals.

I am being heterogenous. My goal is:

• Monday
  • Fast until 8pm.
  • Run before you eat
  • Coffee the whole day
  • Eat high protein and fiber in the night.
• Tuesday
  • Low calorie day, about 1800.
  • You can get Naya or Just salad, or something like that.
  • Nutrition dense
  • Run
• Wednesday
  • 16 hour fast. Eat around 4pm. Lots of meetings anyway
  • Run after work and have a good meal.
• Thursday
  • Normal meal. Around 2000 calories
  • Run and lift
• Friday
  • 14-16 hour fast
  • Light run today
  • Good dinner
  • Good lunch too, its fine.
  • Around 2200 calories
• Saturday
  • Long run
  • Lots of protein
• Sunday
  • Less calories
  • Stop eating at 8pm (fast for next week starts)
  • Walk / Run

100 days of this.

I am trying to make this fit into my schedule.

I am lucky to be able to run. No one will get why I am doing what I am doing. The noise levels are so high. It is making time fly by without be being able to be with myself.

You need to give yourself permission to do this. Push everything else away.

So, I am planning 100 days of extreme focus on my health. It will be challenging. I think the right amount of challenging though. The broad themes:

• Fast 24 hours on Monday, to kick start things every week
• Calorie deficit. High protein.
• Run 30 mins every single day.
• One day a week do a 10k (or longer)
• Do minor strength training

• Track it all.

Fasting Schedule

• Monday is fast day. Nothing more than 24 hours

Food planning

no time to waste. Preplan everything for a 100 days.

It is key to be on as close to auto pilot on food as possible. I will create a full calendar every week. Predetermine the meals. For 100 days, here are my food options:

• Salad from the typical place. No fried chicken. Amp up on the protein
• Dig also no fried
• yoghurt with chia and almonds
• Tuna with chilli oil from momofuku and chia seeds
• Low carb wraps with turkey, cheese, etc
• Naya the typical dish I get on some of the days
• Protein shake 2 scoops.
• Protein bars at work and maybe at home.
• Make your own food – protein bars? breads? chicken meals? bag chicken

Hit the protein macro: 200 grams. Thats 4x 50 grams. Thats a combo of shake, yoghurt, chicken, bar every day. It will get boring but it’s fine.

Track things too. At least get a general idea.

Preplan the meals.

Work out planning

2 hours a day?

15000 a day?

This is where it will be fun. Every single day, run a 5k. So that would be 30+ miles a week. It will have to be every day. At least 2 miles a day. Then once in a while you have to take it longer.

And, importantly, you will do some strength training after the runs. Doesn’t matter what the bullshit you have to deal with is. Run, and then go to the gym.

Sleep

Try to sleep as much as you can. But prioritize workouts.

Active chillage

• Meditation, low stress. Read and journal.

In 2022, I got triggered by a blog: https://morbidlyobesetomarathonrunner.com/

I wrote about it here: https://cnsnnts.wordpress.com/2023/06/25/why-do-i-think-i-can-run-a-marathon/

As soon as I read that, I became confident that I could do it. This is so bizare to me, that I had the audacity to think that I could do it. But I had this instant belief. That blog woke me up, and it showed me a path towards doing something insane. I had never really run before in my life. And now I am thinking about running a marathon in less than 2 years? How is that even possible? But it didn’t matter. That blog made me visualize an insane goal, and gave me time to prepare for me. It focussed my mind in a way I have rarely felt.

Well, I came across a similarly triggering video recently.

This video is powerful. You HAVE to go through a mental struggle. A battle against yourself.

This dude did 100 days

He gets to a plateau and fixed it too

“I don’t know why he’s telling me his workout when I have one”

David goggins

The MENTAL TRANSITION, where it’s just you. NO ONE WILL GET IT.

This is a solitary journey. That’s it. It’s just you and yourself.

David Goggins

You will rest when you sleep.

Why do you run? Why do you even get out of bed? I hate my previous self. I want to run away from that – no one will understand this shit. Only YOU get it. And so, only YOU have to do it. You can’t explain it to anyone.

There are two people inside you. And they are fighting.

I am so grateful to be able to run and workout. Who knows how long I have.

I want to run away from the future that my dad shows me. I am not going to end up like that.

I want to run towards a world where my kids look up to me.

Bullet Points 3 weeks Extreme Fat Loss

• 24 Hours FASTING once a week. Recommended start 8 pm Sunday and finish at 8 pm on Monday.
• Aggressive Calorie Deficit and eat the same food for the next 3 weeks. (Calorie Deficit depends on individual and also need to do macro with 1.3 gram per pounds body weight protein intake and 20% fat intake from the whole calorie)
• Cardio :full incline treadmill, 20 mins for 1st week (5 sessions), increase 30 mins the 2nd week and 45 mins the 3rd week
  Resitance Training : 5x a week
• Sleep at least 7 hours every night, lower your stress
• Supplement intake – Black Coffee

---

WOW!!!!

I like this video. It could help with a bootstrap.

Calorie deficit is important. Pretty aggressive

His main points are:

• Run slow and regularly
• Build strength
• Build a base
• Once in a while, do speed runs

Tweets by runliftrunlift

Don’t follow a training plan
Follow a training philosophy

I’ve never been one to follow weekly numbers on a spreadsheet. Running is a game of adjustments. I’m confident in my training because I have a philosophy that guides me.

Here it is👇🏻

— David Abbott (@runliftrunlift) July 3, 2023