(See below for the key piece: the Ratio)

A useful calculator? https://www.jeffgalloway.com/training/magic-mile/

Some numbers

Left is target pace. Right is Run and Walk seconds

9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20

10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20

12:15-14:30 30/30 or 20/20 or 15/15

14:30-15:45 15/30

15:45-17:00 10/30

17:00-18:30 8/30 or 5/25 or 10/30

18:30-20:00 5/30 or 5/25 or 4/30

Principles behind Run Walk Run:

• Continuous use of a muscle will result in quicker fatigue

• The longer the run segment, the more fatigue

• Run Walk Run is a form of interval training

• Conservation of resources

• Quicker recovery

• Less stress on the “weak links”

• Ability to enjoy endorphins

• Reduce core body temperature

https://www.jeffgalloway.com/training/run-walk/

The Galloway Run Walk Run method

• A smart way to run – by giving you congnitive control over each workout.

• Allows you to carry on all of your life activities – even after long runs

• Motivates beginners to get off of the couch and run

• Bestows running joy to non-stop runners who had given up

• Helps improve finish times in all races

• Gives all runners control over fatigue

• Delivers all of the running enhancements without exhaustion or pain

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How to determine the RATIO

• Workouts are to gain muscle
• Cardio is for heart and lungs
• Food is to burn fat
• Combine all three

• High protein and focus on recomposition
• Mind muscle connection for better development
• Water before coffee
• First coffee after 3 hours

• Breath through the nose. Helps Nitric Oxide. Mouth benefits
• Don’t breathe through mouth

• Walk a lot. Walk during the work day.

• 3-2-1 method to go to sleep: Food 3 hours, liquid 2 hours, screens 1 hour

• Fiction in the night. Non-fiction in the day

• Don’t hang out with complainers
• Don’t hang out with gossipers

• Martial art?
• Seek rejection on a daily basis

• Ownership over your results.

• Feel the emotions. Dont use drugs, booze, etc.

• Trust what people do

• Few months a year, focus on MONK MODE. One goal. And put it

• Partner determines fulfillment

• Forest therapy

• You will never be as young as you are right now

• Be Still – meditation or walk

• Lean Protein
  • Chicken and Turkey breast
  • Salmon and Tuna
  • Eggs
  • Lean Beef
  • Tofu
  • Greek Yoghurt

Complex Carbs

• Quinoa
• Rice
• Whole wheat bread
• Lentils

Vegetables and Fruits

• Spinach
• Brocolli
• Berries

Water

Preplanning the meals

You know what you will eat over the next week. Maybe you can use this blog as a scratch space.

I am trying something now. A recomposition of the body.

The mantra has been: “recompose the body by recomposing the food”

I am trying to get 180ish grams of protein a day. I have never done this before in my life, I don’t think so. So this is something truly novel .

I am not seeing a movement on the scale.

I have started to add strength training. Legit stuff.

The only real thing I saw in this is about “brain keeping track of fat”

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

 Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.

I am looking at 26 grams per meal to 70 grams per meal. So that’s fine!

I can actually go up to 70 grams per meal.

Replace your carbs with Protein. Use fats for hormone repair. Carbs are just fuel.

Your weight is important. But the phrase I keep seeing is “Body Composition”. Maybe this means increase the protein intake, increase the muscle. Get into fat burning mode.

I live in New York. But I don’t walk as much as a typical New Yorker for some reason.

Add some time to your commute so that you can walk more. Go to new places.

Adding in about 30 / 40 minutes of walking a day could be good.

I dunno. Reading too many opposing things online. Staying away for now.