* Put the liquid first
* Then put the powder
* THEN SWIRL
* Then shake

NO MORE:

• DAIRY: Milk, cheese, yogurt, or ice cream
• NO BEERS, WINE, or any alcoholic beverages
• Bacon, sausages, deli meats, red meat should also be avoided
• Bread, pasta, cereal, baked goods
• Pre-packaged snacks, chips, cookies
• White sugar, high-fructose corn syrup, refined sugars
• Cakes, pastries, candies.
• Wheat, rye, barley
• Tomatoes, eggplants, peppers, potatoes
• Beans, lentils, chickpeas, soy products
• Canola oil, soybean oil, refined vegetable oils
• Trans fats and hydrogenated oils
• Coffee, caffeinated teas, and energy drinks
• packaged fruit, juices, and certain fruits
• Table salt
• MSG 

• Getting lean is simple
• You have to repeat the same thing over and over
• Staying lean is tough.
• Muscle is needed to stay lean
  • Cardio is hard
  • Eating less is hard
• If your culture is not that of a cyclist, runner, atheletic, cardio will be hard

• Master intuitive eating. Stop counting calories. You know them now.
• Simplify your life. Just be conscious about intuitive eating.

• Get something resistance based and something cardio based that you enjoy
• Resistance training is essential

• If you do eat a lot then resistance training is better! you will build muscle.
  • more permanent

Pretty much everyday:

• Yoghurt: 40grams to 50 grams of protein
• Protein shake: 30grams to 40 grams
• Chicken / fish meals: 40 grams to 50 grams

• Second meal that is protein first.

This is a great TRUNK for building up my eating habits.

This is the original post: Updated Weekly plan

• I fucking love waking up in the morning and doing the workouts
• But it was a bit too much. I couldn’t keep up.
• Let me try it again this week?

For now, we will continue with this schedule. Will make some adjustments as we go along.

The key thing is to hit the different workout types. The interesting thing is that each day is different

My left knee is feeling sore. It’s the knee where many years ago I had a partial tear of the MCL.

I need to figure out a protocol to freshen up the knees again. For now, I will focus on warmups and strength with correct form. Eventually I will figure out a better approach.

One great thing about getting on a clean diet [1] is that I can’t deal with shitty diets anymore. I have a tough time digesting this shit. There could be two explanations:

• I had probably normalized feeling like shit in the past. I remember weekends would be wasted being hungover. I don’t have that anymore. And I have gotten used to not feeling like shit anymore. I think it wasn’t just the good food, it was also the running on the weekend culture. It has started to force me to keep my weekends good.
• Another possibility is that the change in diet did actually change my gut microbiome. That my body now expects good whole foods. That it has lost it’s previous ability to digest fried fatty food at 4 am in the night.

Either way, this is a great development for me.

[1] Clean food for me is pretty simply defined. Simple protein. Usually cooking at home. Not too much seasoning. Not too spicy. Protein shakes. Simple stuff like that.

I dont sit at home and just eat like a maniac anymore. I don’t have that urge.

Sustained protein based diet is controlling my hunger. I definitely do not feel any urges.

I really have to force myself to eat food sometimes.

remember back in the day, you would come home from work or something, you would buy a SHIT TON of food. And then just chill and eat. Wow. That was pathetic.

I love this. keep it low key.

The protein shake in the morning sets the day up for success

This is a great spreadsheet

https://docs.google.com/spreadsheets/d/1vp57HXlfyEKzwBhsNPIdMImddI-tu_4-An1AAmt8-zQ/edit?gid=0#gid=0

Based on this video:

A summary of health in general

• Loosing weight is easy. Loosing fat is hard
  • You need to know how to eat protein, and resistance train
  • It’s a skillset
  • Control the diet first; and then focus on exercise
    • It’s all about what what is going into your mouth
  • All the macros have a purpose:
    • Fats are for homeostasis
    • Protein for muscles
    • Carbs for base power
  • Ozempic is BAD. Resist the urge
• Know your why
  • Have an end date. Like the marathon goal.
  • Strong north stars
• The MINDSET is important
  • You need behavior change. It’s like inception
    • Identity
    • Process
    • Outcome
  • Start from the Identity and work towards Outcome.
  • The process matters:
    • Food process
    • Workout process
• Sleep
  • Its very important.
  • It also fixes the hormones
  • Insulin in particular.
  • Stress and sleep.
• Resistance training
  • This is the clay
  • This is your 401K
  • This is the fountain of youth
  • Quality layers. Be uncomfortable in the gym
  • Keep increasing the weight. See progress
  • Track your weights
• Diet
  • This is your chisel for sculpting your future.
  • Choose whatever diet you like.
• Consistency
  • This is the hammer
  • You have to keep hammering this all the time
• Supplements
  • Get the PROTEIN
  • Creating monohydrate – gives ATP
  • Coffee – appetite suppressant
  • Others
    • Omega 3
    • Multivitamin
• Best cardio?
  • Customized
  • Yours is running
  • Running impact can be a bit tricky.
  • Zone 2 running is probably the good thing.
  • Add more walking
• Metabolism
• Tools
  • Weight scale
  • Wasting your time
  • Photos
  • Trackers
  • Waist
• Stress
  • Just hard mode
• A coach