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

Tiers

Oleic Acid -> Maybe good?
Palmitic Acid -> Maybe bad?
Stearic Acid -> Neutral?

They are complete protein sources.

• 🟡 C: Bacon is dehydrated. So, very high in calorie. But, has good LDL lowering fats and antioxidant. But still, be careful. It could have negative impact. So just be careful. Very high in sodium.
• 🟩 A: Ground Beef: Zinc. Iron. B12. Maybe better.
• 🟩 A: Bison: Lower calorie. Has creatine. Leaner. Usually grassfed.
• 🟥 D: Bratwurst: Pork. Fatty. High calorie. This is a treat, but don’t eat much.
• ⭐: Chicken Breast: Great for weight loss. Vit B3 (metabolism). B6 (CNS). Carnosine good for improved muscle performance. Have it grilled, baked or stir fry. Rotisserie, Lunch meat is actually bad.
• 🟩 A: Chicken thigh: Fattier.
• 😐 B: Cod: Very lean protein source. Lower in protein. Parasites? Gout? Not greatest nutrition
• ⭐: Crab: Copper. Selenium.
• 😐 B: Duck: Bone health. Fatty meat. Oleic acid. You can upgrade this and use something else.
• ⭐: Egg: Creatine, vitamin A is great. Choline. Filling.
• 🟩 A: Goat: Leaner red meat. It’s not too bad.
• 🟡 C: Ham: Sodium. Smoking is bad.
• ⛔ F: Beef / Pork Hotdogs: Negligible micro nutrients. Fatty. BAD BAD.
• 😐 B: Lamb: B tier
• ⭐ Liver:
• ⭐ Mutton:
• 🟥 D: Pepperoni: Generally bad.
• 😐 B: Ground Pork:
• 😐 B: Pork Chops: Good source of creatine. Choline.
• ⭐ Rabbit: White meat. Iron, etc.
• 🟥 D: Salami: JUST BAD. Super processed. Contamination. Dont eat much.
• ⭐: Salmon: REALLY FUCKING GOOD.
• 🟥 D: Italian Sausage:
• 🟩 A: Shrimp: Great fatty acids. Protein.
• 🟩 A Steak: Zinc.
• 🟩 A: Canned Tuna: Vitamin D. Anti oxidant. Creatine. More mercury. Sodium??
• 😐 B: Fresh yellow fin tuna: It has more mercury.
• ⭐: Turkey Breast: Very lean, good protein.
• 🟩 A: Ground turkey: Fattier.
• 🟩 A: Venison: Fatty: Fattier.

Just a reminder, I am trying to do the 2024 Marathon Plan. I have a strava based plan. Lets see how it goes.

Don’t eat back your run.

I see those fat marathon runners. I dont want to be one of those.

After running, I get super hungry. I need to control that.

You need to get more protein and nutrition density. Convince the brain its fine to not eat so much.

And CRITICALLY, avoid calorie dense food – and fucking booze. Booze is SUGAR. It’s FRUCTOSE.

You are fucking your liver up, and causing yourself to be fat. WHy the fuck do you want to negate what you have done?

In 2023 – we saw the effects. Very bad weight loss metrics. This year, I cannot let that happen.

So, don’t negate the work of the run.

Running it not the silver bullet. But it is a keystone habit. It will help focus everything.

https://old.reddit.com/r/running/comments/f2h4m7/people_saying_running_to_lose_weight_is_a_myth/

Jpw0001 31 points 3 years ago 

Ding! Ding! Ding! Last year when I was training for my first, my appetite became voracious and I saw no problem indulging because I was running 30mpw and still expected to lost weight – never seen a fat guy finish a marathon right? Wrong….I gained fifteen pounds lol

This year I’m training again, counting calories, and so far shedding pounds. You definitely cannot outrun your poor eating habit

---

https://old.reddit.com/r/running/comments/pxlxbm/since_starting_your_running_journey_have_you_lost/

ridersarestrange 70 points 2 years ago 

I didnt start to loose any significant weight till I paid attention to my diet even when averaging 10k a day.

My body composition definitely changed some but weight didnt seriously drop till my diet became focused on competition.

I game a lot. I love playstation gaming. It takes the edge off. But I am going to have to limit it’s usage.

Additionally, I an going to cut out unnecessary stuff in my life. Focus on the running. let’s develop this over time.

Prioritize sleep, reduce stress. Move out of NYC if you have to. Or move to a more suburban modality.

There are too many people and too many distractions in this city. Be careful of that.

This is definitely top of mind. I want to be able to manage stress without derailing stuff.

I now have so many friends, about my age, who are falling victim to stress. They are developing stress related diseases, doing their 9 to 5 jobs. Not great.

I skimmed over Zebras dont get ulcers. When you are stressed, the best thing to do could be to go for a walk or run, so that you can burn off that excess glucose that stress will induce. That’s probably what separates the people who loose weight or gain weight during stress.

I don’t want to use medication for stress. But supplementation might be useful. I am going to try Mg Glycinate.

Booze

I had promised myself to limit the booze. But last few days I drank way too much. Let’s not do this. This is not needed. It causes you to eat like shit, and that RUINS all the effort. This is NOT WORTH IT brother.

One year ago, I did my first road race in NYC: https://cnsnnts.wordpress.com/2023/01/07/whats-another-mile/

It’s amazing what my thoughts back then were. Especially around diet.

Well, I have the same thoughts right now too.

The good

I had a great race. The best run I have ever had.

My pace was 13:30/mile! That is amazing. Broke many PRs

I love running in the cold.

These are good omens.

The bad

I GORGED afterwards. I need to stop that. I drank so much. Ate like a pig.

Its a psychological thing. Fear of starvation. Of finding a way to destress. We will find a different way.

I am happy. I will figure this out.