I measured high BP the other day. I am not going to look at it yet. I need to see what’s up there. Also the eye pressure is a bit high.

I need a fucking mental break. The body is getting fucked up.

I am going to incorporate a 2 day water fast into my protocol.

Heal yourself by not eating.

I am not yet tracking these numbers regularly. But, I will start after this fast. Let’s see how damaged my body is right now.

Supplements

Other people are living their lives. Their lives are progressing. Where as I am fat, unhealthy and a drunk.

They are making kids while I am letting the marathon goal slip.

No.

I am not going to let this happen.

I am going through the same shit with the gf as last year. Looks like this time is actually real.

I am not going to let my marathon goal be co-opted. I’m sorry. This is too important.

My job is causing a lot of stress to me.

Again, I am not going to let this impact me.

[1] Calorie deficit

1% to 1.5% body weight per week.

Don’t overdo it. Then your body shuts down.

25% calorie deficit. Maybe 1600 then?

[2] Protein

Don’t go into all or nothing

[3] Activity

Increase your walking calories. Burn 1000 a day for sure.

Then, continue your running. But focus on walking too

[4] Strength Training

Calorie burning machine.

[5] Diet breaks

2 weeks at a time at maintanence, not deficit. Then go back.

I talked to a running coach. Man, running is becoming a big deal.

Need to get serious about this. Almost every day, i have to do something. Some days, I have to do other stuff. But generally, I have to keep going.

I need an app to figure out running plan. this will be fucking fun.

Some targets

Upper bound limits:

• 6 hours for marathon
• 2:52 hours for half marathon My current fastest is 3:45. So I need to shave off an hour.

Using the cold to build the base

I love running in the cold. And so, I want to use this period (winter) to get most of my progress done.

Protein

This is CRITICAL. This is the way to the promised land. It has great thermo properties. It preserves muscle. Meat tier list has a list of high quality stuff. How much protein in one sitting Protein both have information on this. So, let’s keep it going.

Relationship with the scale

I havent taken my weight this year so far. I am focussing on the process. Building the foundation without being distracted.

But soon, I think I should take weight. Maybe at the end of the month.

You gotta pay attention the weight. It is your objective function. But the problem is that unlike a NN, you can have periods of plateaus which will need to get busted through. So, maybe there are other ways to measure too. Eventually I’ll see.

Distractions

Gaming can be quite a bit of a distraction. It also takes the edge off. So, be careful with it.

Downside of GLPs

GLP1 and Yerba Matte might be able to get me thin. BUT, it don’t help me build a habit. So, Fuck GLPs. I will do the hard work so that the results are sticky.

What works and what doesnt?

I have been able to build habits. Running is just the latest one. I have gotten into F1. My GTD one is a great thing. So, yea, I have the ability to build habits.

But some habits have been hard to keep. Food habits and weight loss. I think it’s basically about making it easy? Running is easy so maybe that’s what is? Also – being gentle.

Strength training is a prime candidate now. Focus on easily achievable goals.

So, this is the thing. The face, and other stuff will go down in fat. The belly is the last stuff.

Just stick to the plan.

Keep your NEAT up. Keep your food in check. Exercise a bit. This will work dude. There is just no other way.

Exponential decay is your friend

Starting Weight * ( 1 – rate) ^ x

Daily energy expenditure

Get the goal.

Loose 1% of body fat per week. This dude actually did it. The math works? It may not be linear but maybe it works?

Make the route

Nutrition vs. Diet. Figure out

Macros

Lean body mass

Training

/

The Math

loss = 0.01
start_weight = 285
height = 6 * 12 + 2
age = 35
lean_mass = 185
df = pd.DataFrame(index = range(52))
df.index.name = "weeks"
df["lean_mass"] = lean_mass
df["eating_calories"] = 1900
df["active_calories"] = 1000
df["weight"] = start_weight * (1 - loss) ** df.index
df["weekly_lbs"] = df["weight"] * loss
df["bmr"] = calculate_bmr(df["weight"], height, age, "male")
df["daily_calories"] = calculate_daily_calories(df.bmr)
df["deficit_needed_week"] = df["weekly_lbs"] * 3500
df["deficit_needed_day"] = df["deficit_needed_week"] / 7
df["deficit"] = df["daily_calories"] - df["eating_calories"] + df["active_calories"]
df["delta"] = df["deficit"] - df["deficit_needed_day"]


       weight     bmr  deficit_needed_day  deficit
weeks                                             
0       285.0  2577.0              1425.0   2192.0
1       282.0  2559.0              1411.0   2171.0
2       279.0  2541.0              1397.0   2149.0
3       277.0  2524.0              1383.0   2129.0
4       274.0  2506.0              1369.0   2108.0
5       271.0  2489.0              1355.0   2087.0
6       268.0  2472.0              1342.0   2067.0
7       266.0  2456.0              1328.0   2047.0
8       263.0  2439.0              1315.0   2027.0
9       260.0  2423.0              1302.0   2007.0

I broke my PRs, but lately I have become super slow. I feel tired as hell.

Booze seems to kill the body. Let’s not do it much. If anything, just drink light beer shit. If at all. Nothing else is needed.

Sometimes, you think too much. You get overwhelmed with complicated plans, and other things.

The solution, sometimes, is just to simplify and do some action. Cut through the crap and focus on the top one or two or three things.

Here is a concrete example

I have been getting overwhelmed about what to do for strength training. So, here is a good idea. Focus on 3 leg strength ideas:

• Tib raises
• Calf raises
• Bulgarian split squat

Tib raises: Be next to a wall, and raise your toes. Farther they are out, the harder it will be.
Calf raises: Stand on some thing and raise onto your toes.

Bulgarian Split Squat: This is complicated BUT I THINK WE SHOULD DO IT