One great thing about getting on a clean diet [1] is that I can’t deal with shitty diets anymore. I have a tough time digesting this shit. There could be two explanations:

• I had probably normalized feeling like shit in the past. I remember weekends would be wasted being hungover. I don’t have that anymore. And I have gotten used to not feeling like shit anymore. I think it wasn’t just the good food, it was also the running on the weekend culture. It has started to force me to keep my weekends good.
• Another possibility is that the change in diet did actually change my gut microbiome. That my body now expects good whole foods. That it has lost it’s previous ability to digest fried fatty food at 4 am in the night.

Either way, this is a great development for me.

[1] Clean food for me is pretty simply defined. Simple protein. Usually cooking at home. Not too much seasoning. Not too spicy. Protein shakes. Simple stuff like that.

I dont sit at home and just eat like a maniac anymore. I don’t have that urge.

Sustained protein based diet is controlling my hunger. I definitely do not feel any urges.

I really have to force myself to eat food sometimes.

remember back in the day, you would come home from work or something, you would buy a SHIT TON of food. And then just chill and eat. Wow. That was pathetic.

I love this. keep it low key.

The protein shake in the morning sets the day up for success

This is a great spreadsheet

https://docs.google.com/spreadsheets/d/1vp57HXlfyEKzwBhsNPIdMImddI-tu_4-An1AAmt8-zQ/edit?gid=0#gid=0

Based on this video:

A summary of health in general

• Loosing weight is easy. Loosing fat is hard
  • You need to know how to eat protein, and resistance train
  • It’s a skillset
  • Control the diet first; and then focus on exercise
    • It’s all about what what is going into your mouth
  • All the macros have a purpose:
    • Fats are for homeostasis
    • Protein for muscles
    • Carbs for base power
  • Ozempic is BAD. Resist the urge
• Know your why
  • Have an end date. Like the marathon goal.
  • Strong north stars
• The MINDSET is important
  • You need behavior change. It’s like inception
    • Identity
    • Process
    • Outcome
  • Start from the Identity and work towards Outcome.
  • The process matters:
    • Food process
    • Workout process
• Sleep
  • Its very important.
  • It also fixes the hormones
  • Insulin in particular.
  • Stress and sleep.
• Resistance training
  • This is the clay
  • This is your 401K
  • This is the fountain of youth
  • Quality layers. Be uncomfortable in the gym
  • Keep increasing the weight. See progress
  • Track your weights
• Diet
  • This is your chisel for sculpting your future.
  • Choose whatever diet you like.
• Consistency
  • This is the hammer
  • You have to keep hammering this all the time
• Supplements
  • Get the PROTEIN
  • Creating monohydrate – gives ATP
  • Coffee – appetite suppressant
  • Others
    • Omega 3
    • Multivitamin
• Best cardio?
  • Customized
  • Yours is running
  • Running impact can be a bit tricky.
  • Zone 2 running is probably the good thing.
  • Add more walking
• Metabolism
• Tools
  • Weight scale
  • Wasting your time
  • Photos
  • Trackers
  • Waist
• Stress
  • Just hard mode
• A coach

I really dislike the feeling that booze gives me. I get really sad. Those late nights at that narrow bar. At that wine bar. I don’t like it. Nothing good happens after midnight.

Remember the Two Wolves story? A person has two of them inside: One is good and the other is full of anger.

Well, here is another visual I get about myself. On one side, there is a buttoned up, careful, sophisticated beast. On the other side is a gluttonous, binge-eating, binge-drinking, addict. I need to keep the other side buttoned down.

Triggers

Sometimes, that gluttonous beast comes out. And then that beast can go deeper and deeper into the depths of hell. The market impact of a binge The depths of hell are boring

Usually, I sip water. Or coffee. Or even beer. But if I for some reason end up chugging beer, it opens up the valve and the beast is loose. I can then wharf down 10 beers in no time.

Same with food. Sometimes I am just not hungry. I eat hard to eat stuff like yoghurt, chicken, etc. But if I see a piece of bread, the beast comes out, and I can eat a whole loaf in a minute.

This happens with so many other things for me too.

The positive reinforcement loop. That cycle starts to snowball. And it can become pretty crazy.

[0] The Two Wolves story

This killed me. I couldn’t finish it. It was insane.

I dont think I am ready for this marathon at all right now. Fuck.

Lets see…

• 8 x 800 meters at marathon pace
• Then rest for each for the same amount
• Predictive of marathon success

• It is basically a 10k loop of central park.

• Good warm up.

My times revolves around workouts and work.

My diet revolves around protein.

My rest revolves around sleep.

Simple

UPDATE 1: https://cnsnnts.wordpress.com/2024/08/04/revisiting-the-updated-weekly-plan/

Nutrition

• Protein is at 185 grams
  • Protein shake in the morning – 30 grams
  • Chicken for lunch – 50 grams (add as much as you can here)
  • Yoghurt in the night – 40 grams
  • Protein bars – 40 grams
• Carbs and fats are secondary

Rest

• Aim for about 6 to 7 hours every night.
• No alcohol, to help with the sleep

Workout schedule

• No squats after sprint workout
• Long run after a day of rest
• Long run on the weekend