Loose weight. Build strenght. Run far and fast.

• You have a plan, and you will execute it.
• Calm, sleep
• Lower insulin
• Get 200 grams of protein: 50 grams per meal, 4 meals
• Track calories
• Cycle the clories a bit
• Some supplements.

The Final Plan

Monday
Eat 1800 full of protein. low carb
Walk a lot
Easy Run in the park or treadmill

Tuesday
Eat 1800 full of protein, low carb
Squats, DL, Bench
Rest

Wednesday
Again, eat 1800 full of Protein, low carb
Tough Run, Speed Work
Rest

Thursday
1800 protein, low carb
Rest

Friday
1800 protein, low carb
Squat, DL, Bench

Saturday
Long Run (2 hours +)

Sunday
Long Run (2 hours +)

I did barbell squats for the first time in YEARS yesterday. And I felt immediately AMAZING.

The gym I joined is pretty awesome. It has a bunch of levels. One level is designed for me – the heavy lift stuff and treadmill. The other floors are less useful but still fine. Now I understand this place. Its so close.

What am I currently focussed on:

• Squats 5×5 @ 25 lbs
• Deadlift 1×5 @ 45 lbs
• Barbell row

https://startingstrength.com/get-started/programs

Starting strength is a good idea.

Barbell squat, reps 18 to 25 are like the last few miles of a marathon

Ok, let’s do something that I have not done before. Explicitly focus on protein.

In April of 2012 (twelve years ago) I read Protein Power. I just came back to this book and it fucking has everything in it. I am going to reread my copy of it. This will be a fresh perspective on this old wisdom that the doctor at my old company gave me. Wow.

I am protein starved.

Protein ideas (50+ per session)

Quick snack in morning
Siggi + ratio keto ~ 50 grams
Nugo + Slate milk ~ 34 grams (or with two Nugo / Milk it will be 50 gram)


Lunch
Chicken 2x helping with salad ~ 50 grams
Tuna melt with low carb (3x) ~ 60 grams

Mid day, post workout?
Some how to get 50 grams but for less than 500 calories. 

Dinner
Chicken, salmon (50 grams)

• 50 grams in every serving, and 4 servings a day
• Two meals are just pure protein
• Two other meals

• Eggs (yolk and whites)
• Shake / snack
• Dinner
• Another

• Sarcopenia
  • Strength Training
  • And A LOT PROTEIN, INCREASING AMOUNT

• Be careful about calories in / calories out
• Repartition the food to recompose the body
• Recomposition will reduce insulin
• Hormones influence calories
• Specific exercises

• Recompose your body’s fuel to burn fat.
• Otherwise it’s just a hamster wheel
• It all depends on INSULIN. Lower insulin
• Fat macro doesnt impact insulin.
• Intermittent fasting reduces the insulin
• Eating in general increases insulin
• Chase protein and

Even a small slip up can push your fat loss forward by two days.

• Yes, track your calories.
• Yes, meet your minimum protein

• Remove decision fatigue – have go to
• Financial budget for your calories.

• If you are going out, pre-emptively add them in Calorie Tracker

• Calorie cycling — go lower during the week, go higher later.

• High volume stuff, vegetables, rice, etc. High volume

• Create calorie buffers

• Putting on muscle is important
• It’s all about body composition not weight loss

• Fat loss should not be difficult. Let the meals give you energy well.

• Fat loss -> 530 cardio. fasted? Then have a protein shake. Coffee.
  • 50 grams of protein
  • 30 grams of carbs
  • small fat

• 11am mean:
  • 50 grams of protein
  • 100 grams of carb
  • 15 grams of fat

• training

• 3pm
  • Another 50 grams of protein

• 7pm
  • Large gaps in

Hunger management.

https://www.youtube.com/watch?v=ATh5u_l3sJQ

Here are the 12 fat burning tips in short bullets summarized from the video:

Use animal proteins moderately. The amount should be around the size of your palm for females and twice that amount for males.
Keep carbs low, below 50 grams. Consume leafy greens instead which are loaded with fiber.
Don't eat unless you are hungry. Listen to your body and avoid unnecessary snacking.
Exercise throughout the day. Take breaks and go for walks.
Avoid all grains, not just gluten-free ones. Grains create inflammation in your gut.
Do not keep junk food in the house. Avoid temptation by not having it readily available.
Avoid locations that will tempt you to eat junk food, such as restaurants and social events.
Avoid processed or packaged food. Opt for fresh food instead.
Cold therapy: Take cold showers or spend more time outdoors in winter to activate brown fat and burn more calories.
Take adaptogens such as ashwagandha, B1, and Vitamin D to reduce stress.
Avoid glyphosate, a chemical found in Roundup Ready GMO foods. It affects your gut microbes and can lead to weight gain.
Drink apple cider vinegar to help with blood sugar and insulin resistance.

Whole wheat pasta: 7.5 grams per cup (15 grams for a typical serving size)
Peas: 4 grams per half cup (8 grams for one cup)
Grated parmesan cheese: 11 grams per ounce
Spinach: 5.5 grams per cup, cooked
Pumpkin seeds: 8 grams per ounce
Cottage cheese: up to 30 grams per serving
Quinoa: 8 grams per cup (16 grams for two cups)
Edamame: 21 grams per cup
Oatmeal: 8-9 grams per half cup
Lentils: 18 grams per cup, also high in fiber (16 grams per cup)
Spirulina: 57 grams per 100 grams (most concentrated source of protein)