This is a longer post. Some different things:

• Essential Amino Acids
• Branch Chain Amino Acids

0.7 to 1.0 protein

Protein is the most important thing. Fats and Carbs are basically secondary. Among the protein, some wild stats:

• EAAs are like 4x more important
• As you are loosing weight, you need to UP REGULATE the protein

To loose weight

• You need high protein and low calorie
• You need to get 185 to 200 grams of protein! BUT STILL BE IN A DEFICIT
• So 800 calories has to be from protein. Thats the minimum.

Ryan Serhant. Justin Trudeau. They are always working out.

https://www.gq.com/story/justin-trudeau-workout-investigation

I like this dude. Serhant it up.

He is on autopilot.

Regimented. And it works.

Food is driven by his workouts. That’s it.

• Intermittent Fasting
• Sleep
• Workout every single day. It is something he prioritizes a lot
• Time is regimented

I went clothes shopping for an event recently. And my god man. Clothes look like shit on me. I hated the embarassing feeling.

I really want to get ripped bro. I want to look good. I want clothes to fit well. I am done otherwise.

This was embarassing. I dont want it ever again..

I had a wild night. Got home at 4am. Slept at 5:30am.

The day started good, but towards the end of the night, I was just looking for self destruction. It has been a while since I did this. I have lost interest in the Carpe Diem world. The Carpe Diem lifestyle. I was doing it all the fucking time before. But I havent done it in a while.

I definitely don’t want this to become routine. I think I sort of reached a breaking point. Relapsed in some sense. Lots of frustrations. Mostly because I couldn’t see more progress from myself. And the stresses of life.

But now I think I am done with killing myself. And over consuming. I am not interested in consuming P, or useless other people podcasts, etc. I want to still the mind more often. Sleep well. Focus on my health and work. Don’t let the noise distract you at all.

Can’t loose it overnight

Heart to heart with your self. Write answers to this:

Build muscle IMMEDIATELY. Step 1!!!! BODY RECOMPOSITION

• Squats, Deadlifts, Press, Pull, Bicep, Tricep
• Choose muscles you want to build
• 3×5 sets. 5 to 20 rep range
• CONSISTENCY
• You can superset it. Body Recomp 101

NUTRITION

• Eat for WEIGHTLOSS to get BODY FAT DOWN
• Fasting, plant base, low carb, whatever!
• 80% of your result will come from 20%
• 50% of your results come from 1%. 50:1
• 1% of the tasks is IMPORTANT
• Loosing WEIGHT will tell the body to KEEP LOOSING WEIGHT
• Eat Less. That’s it (but reduce insulin)
• Ultimatley, you KEEP YOUR DIET LOW

• BULK SHOUDL BE: Fruits, Veggies, Lean Meats, Low fat dairy Whole Grains (*)

• Make sure you get your protein

• Loose about 1% per week

• GENERAL ACTIVE stuff. NEAT. Meat your 10000 step thing.

NEAT Activity

• Step counter, eta

Be your own COACH

• Be nice to yourself
• Be firm with yourself
• Cut yourself some slack

Fuck.

Be careful about this.

https://nypost.com/2024/04/29/lifestyle/traffic-noise-is-bad-for-your-heart-study/

My hunger is in control. I dont have a desire to eat sweets.

Keep the fucking insulin low.

Manage this for three months.

Look, berberine and metaformin apparently stop the glucose from coming out of your cells. Which forces the body to burn the fat.

But what I really want is to reduce the glyciated state of my cells. This is only done with low carb or fasting.

• Dehydration