Some more thoughts on this video: https://cnsnnts.wordpress.com/2024/05/29/the-no-bs-guide-to-going-from-30-to-10-body-fat-burn-fat-get-lean-adam-schafer-mind-pump/

Honestly, you need complicated steps only to go below like 15% or 10%.

To go from 30% to 15%, you have blunt levers.

You just have pull on the blunt levers

• Sleep to reduce the insulin, reduce cortisol
• NEAT movement to keep insulin low
• High protein to crowd out the bad food
• Strength training

According to the video, the first step to reducing body fat percentage from 30% to 10% is to optimize your health. People tend to focus on calorie restriction and exercise to lose weight, but this can lead to under-consuming nutrients and overtraining. This can stall your progress and make it difficult to lose weight.

Instead, track your steps, sleep, and nutrition for a week. This will help assess your baseline habits. He advises against making drastic changes to your diet initially. Instead, focus on hitting your protein intake goal. This will help crowd out unhealthy foods from your diet naturally.

Also recommended is full-body weight training three times a week. This will help maintain muscle mass, which will boost your metabolism and make it easier to lose fat.

The video emphasizes gradual changes throughout the fat loss journey. This includes slowly adding more activity, increasing intensity through progressive overload, and making small dietary tweaks.

So there are three (I guess four) macros.

Fats, Protein, Carbohydrates and Alcohol

Rethinking your relationship with MACROS

• Protein
  • Building block for muscle
  • Satiates you
  • Maximize this every day
• Fats
  • Hormone expression
  • Too little will stop hormone expression
  • Have just enough
• Carbs
  • Purely to fuel the workload

Protein is the building block. You need to get the right amount every day. The muscles need it. General function of the body require it.

Fats are not needed as much as you think Just a minimal amount

Carbs are essential in a small way, about 50 to 100 grams. But beyond that, they are just fuel.

That is a lot of protein to eat, isnt it?

Broad ideas

• Skyr yoghurt is critical. At least as a snack or a full meal. You can get about 30 or 40 grams from that
• Chicken and salmon will have to be everyday. Will get you 50 to 90 grams
• Protein bar and or protein shake. That’s about 40 grams?
• Maybe one more thing? 20 or 30 grams.

For reference:

https://cnsnnts.wordpress.com/2023/04/10/protein-is-based-on-lean-mass/

Chicken is about 106 calories per 20 grams. This is like the gold standard.

Tuna is about 90 calories per 20 grams holy crap

Salmon is about 145 calories per 20 grams so it’s a bit fatty.

Shrimp is about 82 calories per 20 grams nice

Beef is about 166 calories per 20 grams. Not bad. But the worst so far.

Pork is about 237 calories per 20 grams. The WORST

Eggs is about 260 calories per 20 grams wow not great

Tofu is about 190 calories per 20 grams

Lentils is about 260 calories per 20 grams

Turkey is about 135 calories per 20 grams

Beans is about 320 calories per 20 grams

Peas is about 250 calories per 20 grams

ALMONDS is about 550 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Peanuts is about 480 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!

Whey protein is about 120 calories per 20 grams

Yoghurt is 146 calories per 20 grams

Skyr is 112 calories per 20 grams

There is a classic scene in the Third Book, towards the end, where Harry is hoping for his dad to come to do the ridiculous patronus and repel the dementers. But then realizes – there is no dad. It was actually him from a different timeline. And that he is now the adult – or the type of person who could solve that kind of problem or set of problems for his previous self.

What a great moment that is. I am feeling that right now. I know what needs to be done. Or, rather, I am hoping to perhaps even surprise myself.

But there is no one out there.

And you have to step up, even you don’t want to. Especially if you don’t want to.

Just remember that and keep going brother.

When Jesus came down and did whatever, the whatever was still pretty optimistic and positive. Thats the cool thing about Christianity right? I mean, I don’t believe in it, but it seems to be like that.

Here is the optimistic take

I have worked super hard the last few years. I have the momentum going. I am doing amazing things that I never thought would be possible in the way I thought. No more serial shit. But parallel.

I truely believe I can get this done. I truely believe I will be able to loose 20 pounds and run this marathon.

Fuck man. yes. I can do it. f

This motherfucking toxin bro. This shit – for me – is WORSE than alcohol, cocaine or whatever.

Fuck Carbs. Fuck Sugar. Fuck Glucose. Fuck all this mother fucking bull crap.

This is the only KNOB i m going to control

The muscles will help clean it up fast

The food will help limit it.

I am going to start first. And the revist to see how I am doing. This is DIRECTLY CORRELATED to weight. This will work. I know its going to because my body previously responded to it.

How to flush it?

• Eat less of it
• Muscles
• Eat less food because EVEN A LOT OF FOOD will cause it to go up.

this is going to work. This is it.

Everytime I have lost weight, I have thought about weight on a regular basis. I have felt in control of the body. I vicerally remember 2012. I was INTO it. It was fun. I was making progress. It was gamified.

I remember my RUNS. I gamified them.

The BRAIN can control a lot of this shit. You are GOOD. bro.

Fuck.

Look, I have tried this approach twice now. And both times, I saw absolutely 0 change in my weight. This is phenomenal. Amazing. Booze does not have a good or a bad impact on my body in regards to this. However, my cholesterol and ALT /AST did go down. So there are benefits to abstaining. But just wanted to mention this, you know.

On the other hand – I am almost perfectly residualized against alcohol intake.

So, just be smart about your consumption. Have a lagrangian towards zero, but not a hard constraint.

Reduce the CARBS. That’s it. Otherwise you are drinking liquid bread.

This shit is not going to control me or my time. Fuck the pussies who yield and drop down to it. Start worshipping it. Fuck you stress you motherfucker.

I am going to conquer this shit. I don’t care about this world bro. I am living for posterity. None of this shit matters to me. Push things FORWARD and enjoy this fucking life.

Be totally detached:

And sleep like a baby. That is the key. Do whatever you can do prioritize that. Everything else works out fine.

you are not effective when you are sleep deprived.

Stress and metabolic rate

Remember you learned about how much shit NEAT can do for you. Here is a reference:

STRESS is the ANTI-NEAT

This is insane

Not only do we loose the NEAT benefits. It actually REDUCES THE RMR. So your BMR GOES DOWN BY 50% if not MORE!

Fucking ridiculous and insane.

Just sleep. Let the body chill. And take time to relax and enjoy life.

You are under a lot of stress and pressure. You have too many responsibilities but you cannot let them distract you at all.

I am happy with your running. Very good job on that. But you really have no choice anymore – you have to lose weight before November. I understand you have work, and family, and other things. But no matter what happens, you need to address the weight.

The weight is directly correlated with insulin in the body. Reduce the insulin, and you reduce the weight. There are many techniques to reduce the insulin – so start implementing those.

It’s a pretty basic plan, right? I mean, this whole process is so basic. You have an idea, you have a goal .. you implement stuff around it. Nothing matters.

Here are the pillars:

• Sleep 7 hours! I am serious, 7 is needed
• Track your food and keep Carbs / Sugar to a low. Less than 50 grams!
• Do 3x strength training at the gym.
• Continue your running – not need to get too intense about it. I think you can do like 9 miles a week easy (in two sessions – 6 and 3).

Food: you will figure out

Sleep: Use supplements

Strength: Keep it simple. No ego. Build it up slowly. But get the muscles working. Especially the legs. Leverage a coach here.