I want to not only slim down, but I want to look like James bond. I want to make the first impression with my physique. And I want to be able to wear normal clothes.

FUCK YEA. Lets improve this cover.

I cannot let myself get fucked over by the food i am eating. And by the behavioral stuff that is ultimatley under my control.

Eat well. Eat protein. And lets start to slowly pick up the pace.

Go to the gym and it will be great. Get the routine oiled.

Think in terms of muscle groups

Shoulders, chest, back, core.

It is TIME TO GET JAZZED. Focus on strength with some cardio

Cardio is 2x a week. 3 miles + 6 miles.

Strength

Push / Pull / Legs

Lets first boot strap and then start seeing how we do it.

Effective Reps and Hypertropy

(Written with ChatGPT)

End-of-Year Update: Marathon Milestone and Looking Ahead

Wow—what a year it’s been! Twelve months ago, I set my sights on running the 2024 New York City Marathon, even though it felt like a distant dream. I remember vividly that December day in 2022 when I committed to it: I wanted a massive personal goal, something that would push me out of my comfort zone, improve my health, and hopefully transform the way I approach everyday life. Now, as the year comes to a close, I can proudly say: I did it. I crossed the finish line of the NYC Marathon!

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The Marathon Journey

• Training & Mileage: For most of 2023 and into 2024, I gradually ramped up from modest runs to weekly tallies hovering around 15–20 (and eventually 20+) miles. Some days felt amazing; others were brutally long and reminded me that running is as much mental as it is physical.
• Race Day: All the pre-dawn logistics (ferry, bus, start village) actually built up my excitement. Once the cannon went off, I was in a different world: feeling the epic energy of the crowds, pushing through those inevitable “walls,” especially around miles 15–16 on the Queensboro Bridge, and limping through that final 10K in Manhattan. Crossing the finish line in Central Park was indescribable—exhaustion, pride, and relief all tangled together.
• Reflections: The marathon taught me a few big lessons. First, consistency beats random bursts of enthusiasm. Second, fueling correctly makes or breaks those last few miles—I learned about gels, salts, and how easily I can cramp up. Last (and maybe most important), I realized that if I can push through 26.2 miles, I can tackle just about anything else in life.

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Nutrition & Metabolic Health

Despite running more miles than ever before, I faced constant challenges with weight loss and metabolic health. My A1C hovered in pre-diabetic ranges for a long time, which was sobering. I dug into insulin resistance research, experimented with low-carb and high-protein diets, and tried to keep processed sugars to a minimum. Running alone didn’t automatically peel off the pounds—turns out, hormones and diet are huge.

• Protein Focus: I found that aiming for ~185 grams of protein daily gave me better appetite control and helped me preserve muscle.
• Supplement Curiosity: Berberine, magnesium, even GLP-1 agonists like semaglutide popped up on my radar. Still, real whole foods remain my number one priority.
• Stress & Alcohol: This year revealed just how much stress and occasional binge-drinking could derail my progress. Cutting back on booze definitely helped my blood tests and mental clarity.

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Shifting Gears: Strength & the “Rolex” Body

Now that the marathon is behind me, I’m shifting to a new fitness phase—some might call it a “hybrid athlete” approach. I still want to run (it clears my head!), but strength training is taking center stage. My big goals:

1. Build Muscle & Drop Body Fat: Shooting for around 12–15% body fat, with a consistent routine of push–pull–legs workouts 3–4 times a week.
2. Keep Running in the Mix: I won’t be doing 20-mile long runs every weekend, but I’ll keep up shorter runs for cardio and mental health.
3. Dial in Nutrition: Stick to a higher-protein plan, reduce processed carbs, and keep an eye on overall calorie intake (focusing on that calorie deficit when needed).
4. No More “Tail Events”: I’ve learned to avoid the late-night junk food or stress-related binges that unravel my progress.

I like to say, “Your body is your Rolex”—you can’t buy discipline. You have to earn it, day by day, rep by rep.

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Looking Forward to 2025 (and Beyond)

• Possible 2026 Marathon: I’m already daydreaming about another NYC Marathon attempt in a year or two—maybe aiming for a much faster finish.
• Lifestyle Overhaul: Zero or minimal alcohol, consistent meal prep, better sleep, and building those healthy daily habits.
• Confidence in Long-Term Planning: After successfully navigating a two-year build-up to the marathon, I realize how well I respond to multi-year goals. It sets me up for the next round of big challenges—both fitness and personal.

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Final Thoughts

It’s incredible to think back on who I was just a couple of years ago—unsure if I’d ever become “a runner,” uncertain about my health, and trapped in some unhealthy cycles. Now, I’m a full marathon finisher, with fresh goals on the horizon and a clearer sense of what I want out of life. I’m grateful for everyone who supported me along the way, and I can’t wait to see what challenges and triumphs the new year will bring.

To anyone reading who’s on a similar path—whether it’s training for a race, trying to lose weight, or just wanting to build better habits—keep going. The obstacles, the sweat, the discomfort…they’re all part of the journey. And trust me, the finish line (whatever that looks like for you) is absolutely worth it.

Here’s to an amazing new chapter ahead—stay tuned for more updates, more running, and a lot more lifting.

• Goal is to be leaner
• Be careful about a calorie deficit
• Boost the metabolism

Formula

1. First ADD food, build the base
2. Then you REMOVE food
3. Do not under eat Nutrients
   • Make sure you eat Fiber, Protein
4. Increase the Calories Out
5. AND YOU HAVE TO BUILD MUSCLE
6. Youthful Hormones

Fuck, if you go down EVEN LOWER, you are going to be MALNOURISHED. Fucking Muscle is SO IMPORTANT. Protein and fiber + muscles.

Sleep is IMPORTANT

https://www.youtube.com/watch?v=rOw_EjdxscA

This is what it takes to get to below 4 hours:

https://old.reddit.com/r/Marathon_Training/comments/1hnmb55/and_this_is_how_i_went_from_511_to_317/?share_id=rhfy0laKIOgwyx_ru_RTe

I did about 370 miles in 2024. Can I shoot for 450+? Might be too much actually.

Focus on shoulders, chest, back and core.

12% body fat

high protein – the palm

moderate carbs – fist

low fat – thumb

daniel craig, brad pitt, etc

simple body: 12% body fat and shoulders and chest, backs and abs (incline bp for shirt). daniel craig. high protein (my target), moderate carbs, low fat (palm fist thumb) How to Get a Hollywood Physique (It’s Easier Than You Think) Dont go to failure. 80 percent max. keep simple. meat and potatoes. recover.2 or 3 day rest per group.

This is important and the only way to get the jacked look. Remember – JACKED.

what is my goal? will contemplate. running is part of it. th e idea is to increase the goal. last years is the new baseline.

food is important. remember american food is killing you. control what you put inside your mouth. i habe done this before.

I am BACK and ready to GRIND

I have been looking at a lot of the tiktoks from Body by Mark. A LOT of them say similar things:

• 6 days a week Push Pull Legs
• Some cardio
• Careful about food
• No Alcohol

Here is a summary of the video “Fast Before Far: The Endurance Nation Outseason Program” in bullet points:

• The “Fast Before Far” Methodology:
  • Focuses on high-intensity interval training during the off-season.
  • Builds fitness quickly and efficiently.
  • Allows for more recovery time compared to long, steady-state training.
  • Improves mental and physical capacity for hard work.
  • Provides flexibility to incorporate other training modalities like strength training and swimming.
• Benefits of the Endurance Nation Outseason Program:
  • Structured program with clear goals and timelines.
  • Camaraderie and support from a community of athletes.
  • Opportunity to see tangible results in a short period.
  • Teaches the importance of hard work and rest.
  • Affordable and accessible to athletes of all levels.
• Key Takeaways:
  • Traditional endurance training often prioritizes volume over intensity.
  • The “Fast Before Far” approach challenges this notion.
  • By focusing on quality over quantity, athletes can achieve significant fitness gains in a shorter timeframe.
  • The Endurance Nation Outseason Program provides a structured framework for implementing this methodology.