Track your macros: Sam emphasizes the importance of tracking macros (macronutrients) for weight loss. This includes tracking protein, carbs, and fat intake. He recommends starting with tracking protein intake (around 1 gram per pound of lean body mass) before moving on to tracking total macros and calories. [0:22, 1:01]
Choose lean protein sources: Opt for lean protein sources like ground beef, chicken breast, turkey breast, and fish. Sam mentions he likes tilapia. [1:50, 5:22]
Limit sugary drinks and processed foods: Avoid sugary drinks like soda and processed foods like sugary breakfast cereals. [0:52]
Sugar-free alternatives: Sam uses sugar-free alternatives like sugar-free Jell-O cups and fat-free shredded cheese. [1:14, 3:11]
Consistent eating: Eating consistently throughout the day is important to avoid extreme hunger pangs that can lead to overeating later. [4:01]
Track your calories: While Sam admits it can be a chore, tracking calories is an important part of dieting. He says the benefits outweigh the hassle. [3:22]

Appetite Suppression

• Protein to feel satiated
• Fats to avoid hormone suppression
• Carbs to fuel the workload

Understanding Macros

• Diet Soda – useful for calorie restriction. Better than WATER
  • Keto is not great. Can be super high calorie
• Low hanging fruit: SAME VOLUME OF FOOD but LOWER CALORIE
  • Example: Replace Beef with Chicken
  • Lighter options
  • Fat free greek yoghurt still have the proteins
  • Eggs -> Egg + egg white

There are TWO MASSIVE ISSUES with these pieces of garbage

• They are actually only HALF as bad as normal coke for INSULIN
  • Yes, they don’t have a glucose response.
  • But they DO increase insulin. That will not make you loose weight.
• They are linked to INCREASED risk in heart attack and stroke!
  • Fuck this garbage.

As of this day, I have just a bit more than 17 weeks. 4 months. Fuck.

This is the current plan. The beginnings at least.

Target the K corral

• 10k pace should be 12:16
• 5k in 36 minutes (11:44)
• 10 MILES at 12:42
• Half marathon is less than 2:50 (at 13 mins a mile)
• Marathon will be 5:46 (13:13)

I have fired my coach.

I honestly didn’t see ANY results. On one hand, I was not ready for a coach perhaps. On the other hand, the dude was a lazy as FUCK. He was supposed to get back to me with so much shit but he didnt do SHIT. What a pathetic waste of my time. “Care package” where the fuck is that, huh?

So, I am mostly alone on this journey. It’s me against my past and towards my future. At the end of the day, I am the one who has to take action here. And I have been. It’s not like I am lazy, living a slow life or anything like that. I have been working on this a lot. And I will continue to work on this. We WILL get this done brother. 100%.

I am going to loose weight and keep strength and RUN THIS MOTHERFUCKING MARATHON.

No, you are not alone. I am with you brother. Let’s go get it.

A HUGE fucking negative about having the coach was that it let me slip. And that motherfucker didn’t even keep me on track. This is not his goal. He didn’t give a shit. This is a lesson to be learned bro.

You HAVE to care about this goal. And you are going to do this. I fucking know it.

I am craving vegetables and fruits these days. And also yoghurt. Just add in the protein with some fats and you are good brah.

NO CARBS BEYOND THAT. REMEMBER – IT IS ALL ABOUT INSULIN CONTROL.

Flush that shit out over the next few weeks.

Residualized to macros, insulin can go up with large portion size.

And similarly, body movement post consumption can reduce it.

Fascinating stuff.

No more bread

Keep your fiber and your veggies. It is a veggie first keto.

I was ridiculously successful with Keto 10 years ago.

But I think I used to over index on fats and really bad hacks like jerky, no fiber, etc. I rarely ate vegetables. I lost the weight, but I did do some damage to my body, as you know.

So, I am now taking a different approach now.

The goal is to reduce the sugar and insulin. But do it in a healthy way.

Insulin and portion size

It is interesting that residualized to macros, the portion size can raise the insulin!

Movement also seems to help it.

Scoop on Insulin Sensitivity

Managing hunger / Insulin sensitivity

It’s all about INSULIN

This is it.

I need to explicitly focus on insulin levels in my body.

The inside tracker test showed me how high my insulin is. So that is broken.

Insulin level is the set point. You reduce the insulin levels, and you reduce the set point.

And we know how to reduce the insulin levels. Explicetly focus on that. Constantly think about it.

Well, it hasnt for me. Really sucks. Sometimes it feels like I have wasted the last year; but then not really.

I remember reading about this point. SIGH man. SIGH.

I want to continue running for the sake of running. But it is not the way to reduce the weight.

I think I need to get back to The Blunt Levers.