• Protein
• Low carb
• Hunger management with Protein, iron, etc.
• Focussing on nutrition, reduce the cravings.
• Low calories
• Runnings
• Weight lifts

• Protein is everything
• High protein group always leads to less body fat
• Protein reduces HUNGER SIGNALS

Smartest Way to Use Protein to Burn Fat & Build Muscle at the Same Time

Introduction

This video discusses the importance of protein for fat loss and muscle gain. The speaker emphasizes that a high protein diet can lead to more muscle and less body fat, even when calories are controlled.

Key Points

• Protein and Fat Loss
  • More Muscle, Less Fat: A high protein diet, even with controlled calories, leads to more muscle and less body fat.
  • Appetite Control: Protein helps control appetite, making it easier to stick to a diet.
  • Faster Recovery: Protein aids in recovery from exercise, allowing for more frequent and intense workouts.
• Recommended Protein Intake
  • Aim for 1g/lb of Body Weight: The speaker recommends aiming for about a gram of protein per pound of body weight.
• Food Recommendations
  • Red Meat: A nutrient-dense source of protein.
  • Greek Yogurt: A convenient and high-protein snack.
  • Cottage Cheese: Another versatile and protein-rich option.
  • Beef Jerky: A portable and long-lasting protein source.
  • Tuna Fish: A lean and healthy protein choice.
  • Protein Shakes: A last resort option, best used to supplement a whole-food diet.
• The Importance of Whole Foods
  • Nutrient Density: Whole foods, like meat, are more nutrient-dense than protein shakes or bars.
  • Reduced Cravings: A whole-food diet can help reduce cravings and improve overall health.

Conclusion

The video concludes by emphasizing the importance of a high protein diet for fat loss and muscle gain. The speaker encourages viewers to prioritize whole food sources of protein and to be mindful of their overall nutrient intake.

Harry Potter?

Harry Potter’s Patronus

Harry Potter audio books were with me for the bulk of my journey. I listening to all 7 of them, and then restarted and went up to middle of book 4.

It was GREATwill always cherish this.

Been loose with the diet. Havent done any workouts. I have just been chilling. Work has been intense. But now I am thinking about coming back.

So I achieved the marathon goal. I finished. But my pace was not great.

Remember some things that you did:

• Running plan: I tried to get the miles per week. This is key
• 185 grams of protein. Low carb.
• Sleep

Remember the cravings:

• They go away.
• Hunger is satisfied with protein and water
• Carbs suck balls

I will keep some of these things. Especially the food. I want to track my intake but the focus is on protein and low calorie.

I am trying this thing out: https://www.amazon.com/ACTIF-Advanced-Probiotics-Activator-Metabolism/dp/B01LMOVL1E

I will continue running. I am not going to run the Marathon in 2025, but could run it in 2026. Now the goal will be pace improvements, and whatever it takes to do that. That could include loosing significant weight and adding muscle.

Need to bring my pace down to 10 min or less.

• Conversational running

Pace targets

• 5k in less than 30
• 10k in less than 60
• 10M less than 2 hours
• Half less than 2.5 hours
• MARATHON in less 5.5 hours

Strength targets

In terms of reps, and muslces

And I also voted in my first Presidential Election. Just like I had visualized in December 2022.

I fucking did it. I am ridiculously proud of myself. I haven’t been able to look away from my medal. The feeling I got when I achieved this – I cannot express it.

Saturday Night

I ate some pasta and went to sleep. I didn’t seem to have jitters. It was a good night.

Sunday morning – Getting to the start

I got up after a good sleep. Started having breakfast. Took the train to South Ferry (saw some of the marathoners on the way). Got to the ferry early. Ferry was packed. I was annoyed that I had to stand the whole way. The ferry went to the place where we disembarked for the Staten Island.

I went to the restroom there, and then waited in line to get onto a bus, which would take us to the Village. I had some biscotti with me, which I was eating. I got on the bus, and we went to the village. As soon as we got off the bus we got security checked. Then, I just walked to the village area.

Village

I went to my village area, and just chilled a bit. They had food there. I ate bagel. Drank water. The village was pretty awesome. All kinds of people doing all kinds of things.

Eventually, my start time came up, and we walked to my corral. Inside the set of corrals, there were no barriers. So I could move up a bit.

The start and first few miles

Got lined up. They played the anthem. Then they fired the fucking cannon. With the song “New York” playing. Started to run up the Verizanno bridge.

I started too fast. I was excited. I was keeping my 10k time. Probably bad idea based on what happened later. I kept my face and I felt good for the first 8 miles. My HR was at around 160ish. Maybe that was a bit too much.

Reaching the half

By the time I got to the half, I was getting tired. I decided to walk the half marathon bridge.

Queensboro Bridge

What the fuck. I was SO DEAD. My headphones ran out of battery. I walked the whole way. Probably should not have.

Manhattan

This was a LONG. My legs were really cooked at this point. I was trying not to cramp up. Walking too much. Got to the bridge

Bronx

At this point, I was loosing it. Felt like I would cramp up at any point.

Manhattan

Took the bridge back into Manhattan. I broke down here. I got pretty emotional. “You are doing this for your youngerself, to make that person proud. For not achieving the goals younger me had set for myself. At least giving myself this success.” They say you have to “run with your heart” and my god, how true that is.

It was getting dark now. That felt annoying. Everything in manhattan was HARD. Very fucking HARD.

Everything people said was true: the marathon is a 20 mile warmup for the last 10k.

Central park

“This is familiar territory” yet it was SO HARD. I was now mentally loosing it. Body was gone. Absolutely gone.

The last mile

Now it felt like it was never ending

Crossing the finish

What a feeling. And to get that medal. My word

After

I collapsed. Ate an apple, drank the gatorade. I sat down for some time. Eventually just went home, had a beer and burger. And it was done.

My toe nails are fucked up! The next day I could barely walk.

But by day 5, I felt fine.

My toe nails are still messed up so not sure if I can run yet.

Nutrition:

• I took many gels. One to two an hour. The coffee one was great.
• Biscotti to help me
• I had to take some salt. It felt like my leg was giving way a bit.

Other thoughts:

• It didn’t feel long. I mentally turned myself off. The energy of the crowds was great too
• The energy of the crowd was AMAZING. It felt like I was a celebrity, especially in Brooklyn. My god, it was so much fun!
• I touched a tree in every borough

---

I am definitely dreaming of the NY Marathon. I feel like that is when I will truly become a New Yorker. What will be the state of the world by then? Will I be married? Have a child (or on the way)? Will I be leading my own team? Will I even be in New York?

No matter what, I will run the marathon in 2024. This is the goal.

And then, 2 days after the marathon, I will vote in my first presidential election.

This marathon will be associated with such a crescendo of memories.

-- Jan 2023

Tomorrow is the NYC Marathon. The even that started this whole journey two years ago. And now … it’s about to happen.

It has been a long journey, but also feels so short in some sense. Scary.

I am not sure if I am nervous. I am just happy that the day has arrived.

7 hours of running? Maybe more? A much longer day than that in general?

FUCK I am getting JAZZED about this race. JAZZED TO THE TITS.

FUCK IT DUDE, you have WORKED FOR TWO FUCKING YEARS. CHIN UP. YOU HAVE GAS IN THE TANK.

This is MEANT to be a HARD RACE.

Keep your pace within the bracket. Get appropriately jazzed up. Get your gels going. WE are GOOD

More on this later. But one big thing checked off, based on the plan set in motion 2 years ago.