Improve air -> muscle cycle

• Easy run should be EASY enough
• Easy runs help with the efficiency cycle
• Be in zone 2
• Increase volume
• Cross training

• Intense runs reduce less fat

These are “workouts”. These are not “easy runs”

It’s more about TIME rather than DISTANCE.

• Tempo Runs
  • Threshold runs
  • Lactate threshold runs
  • Sustained effort at MODERATELY HARD pace
  • 20 minute sustain it
  • No Rest
  • 10 min warm up, 10 minute cool down
  • Pace? Has to be pace management. Keep a constant PACE
  • No breaks.
  • Bread and butter stuff
• Intervals
  • Run and rest
  • 1 minute to 7 minute HARD interval
  • Hard run, shorter time
• Fartlek
  • Sprint
  • Then slow down
  • Have fun with it
  • 2 min ON, 1 min OFF, for like 10 times
  • Good starting workout

I used to be that kind of guy. I loved destroying myself. But lately, I have lost that urge.

That is good.

Thats 2x faster than me.

Let the impact of the binge decay. Clean it out quickly. If you do it again, it will push it back up agian.

1. Mental preparedness. Weight every day.
2. Very strict diet
3. Cook mostly at home
4. Lift every day
5. 10000 steps per day

I need to get 185 grams of protein.

Four meals, thats about 47 grams per meal

Three meals, thats about 61 grams per meal.

I’m thinking something like this:

• Yoghurt with some keto serial. This can take me to about 50 grams
• Lunch has to be something with chicken and fish. I can get 60 grams
• Maybe a protein bar or two. Or protein shake. 40 grams
• Dinner with something light, 30 grams

SO I am thinking about a protein rich early morning meal. A solid protein based lunch and then a protein snack. Finally a protein dinner.

Eat about 60 grams of protein per meal ish.

I am maxing out the protein. I like it. I feel it could be working.

I realized its about the dosage. A small bite is fine. But hot damn, I used to go so much higher.

Just keep things in check. Replace your carbs with protein and fats mostly. And workout everyday. Lets see how we can do this.

Your body is broken. It is in metabolic disregulation. The way to fix it is by diet of low carbohydrates first.

I have gone through many learning cycles. This is the one piece I really want to fix.

Get the INSULIN under CONTROL.

Still investigating this.

There are pros and cons. Almost everyone is using it who lifts.

But it does cause water retention. I don’t want to do it right now

Whenver you decide to get it, get the monohydrate 5grams

Nutricost Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) – Micronized Creatine Monohydrate, 100 Servings, 17.637 Ounes

Remember the old posts??

I used to LOVE squatting. And I LOVE squatting. I started doing it again. I fucking love the feeling in my legs. My body. Just awesome.

Rediscover your youth to live forever

From TEN YEARS AGO: Current stats are: 27% bodyfat, 185 bench, 265 squat, 265 deadlift, 110 overheadpress
I’ll back to it, and beyond.