Ah, I had a period of plateau. Nothing worked. Stressed out. I was trying to bring things back.

But the come back takes time. Need the patience — to spend the 1 week or so needed to bring things back. It takes time to move a ship.

At the same time, I want to get super aggressive. Aggressive weight loss. Aggressive deficit. The patience is for the transition, but the end goal is aggressive.

Also, it is easier to keep going because as you know it takes a week to come back.

The things that seemed to work: protein, L theanine, no booze.

Booze

The impact on HR and weight seems to be paramount. I don’t need this thing in excess at all.

My sleep has gotten better.

I am doing a sort of sober october.

How do you know you are in Z2?

• Lactate Acid test
• Can you continue to have a conversation?
• 5k run technique
  • Functional threshold heart rate — Average of last few KM of a flat race 160
  • https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/
  • https://www.endurancepath.com/resources/coggan-heart-rate-training-zone-calculator/

Dosage

• 4 days a week
• 1 hour a day??

Have the confidence that when you say something, it will happen. (1) Confidence in yourself that you will lose weight because you said so (2) Confidence that other people will listen to your words and actions and get influenced. Eventually write about this

Sometimes I see these people who “run” but remain fat. Undefined.

I cannot do that. I dont want to be a fat runner.

Clearly, running is not the only thing going on here. So, there has to be other things added to the system.

Remember, many people don’t loose fat while running. You need to calorie control and also put some strength in there.

Should I do it? Considering it.

Video

Total body workout (TB Split):

• Squats
• Bench press
• Weighted Dips
• Deadlifts
• Weighted Chins

Push / Pull

Push / Pull / Legs

Schedule

MON [1.50 - 2 hours]: Lower Body Strength + Stability + Movement Prep

TUE [1.75 - 2 hours]: Zone 2 followed by 1 hour of Stability 

WED [1.50 - 2 hours]: Upper body Strength + Stability

THU [1.75 - 2 hours]: Zone 2 followed by 1 hour of Stability 

FRI [1.50 - 2 hours]: Lower Body Strength + Stability + Movement Prep

SAT [3 hours]: Zone 2 morning | Upper body Strength + Stability in Afternoon

SUN [2 hours]: Zone 2 followed by VO2 Max

Holy shit. It’s possible that you don’t have a zone 2???

I should get a scan done.

Just train it.

Strength after zone 2 training

Video at the bottom, how did he do it?

• 45-90 minutes 3 to 4 days per week to push the needle
• 30 minute runs to start off. Get used to it.
• Morning running.
• Protein and fat is good with the carbs.

• Week 1 to 3: “Zone 2 running” (good for marathon)
• Week 4 to 5: Can run, but now he can stay in the zone longer.
• Week 8 to 11: Aches, tightness, ankle, etc.

Note: be careful about the force on your stuff.