Regardless of what food I have, I should eat less.

Beck practice portion control, throw away half your plate.

Another video

I said I will do it – and so I will do it.

This is bigger than just that one race for me. This is a promise to myself to achieve something physical.

The visual of running that race is just burned into my head.

You will be alone on this journey. You will have some support but ultimately it is yours.

No family, no relationship, no progress on anything else in your life. This is all I will have. That’s it.

Shut out all the noise. All the distractions in your life. All the stuck aspects of life and the bull shit.

I wish I had a child by now. I wish I had a wife. I wish I had my family near me. But I cannot change the outcome of the universe on that front anymore.

But what I can control is myself — to get this marathon. To cross that finish line in one form or another. Fuck.

I am not here to waste this life.

You can’t run and then eat like shit. You will not loose the weight.

You eat like shit because you get tired, and you want a break in monotomy.

Let’s fix that problem.

Weight loss is a mental game. When its 2am and I feel like getting food cart unhealthy shit, the only thing that will keep me away is my WHY.

I have talked about this a bit before I think, but just worth being super clear here:

I want to Run the New York Marathon. That is why I am willing to push everything away from me for the next year. I am giving myself ONE YEAR to get ready for it. Thats enough time.

No matter what happens (modulo marriage or kid) I am going to focus on this.

I dont need a lot of food, to satisfy my urges in significant ways, to be a glut. I just don’t need it. I am not going to starve.

Better to err on the side of eating less than eating more

The gist of this guy is that:

• Severe calorie reduction — net was about -2000 calories a day or something.
• Physical activity every day almost. About 800 calories through exercise.
• Very strong why I think that is the most important thing.

For me?

• Obesity is a disease so clear it out quickly
• Aggressive calorie reduction for a few weeks could reset the system for me and help me loose some fat.

I need to bring back my focus, because this is such a mental strength exercise. Time is limited, but I can maximize it.

Working out

This is so important. This is my main goal until November 2024. And this requires a well rested body that’s eating in moderation. Not many late nights (not worth it). No need to self wallow. You are constructing something for the future — something that will pay dividends. No need to revel in the past.

Work

This is becoming important too. Let’s see how this year goes. If you are not liking it, we will quit.

Relationship

This could be above Work but it has to be mutual. It needs to be put on the backseat for now. I had a shitty January (you can read all about it) and things are still kinda precarious. I don’t want to spend mental energy on this.

Family is also important. Have to always be available for them.

Relaxation

I want ways to relax — leave the city, enjoy nature. High entropy stuff. Outdoors.

You ordered extra food yesterday and you ate it all. You ordered because of that issue. And fine, it didnt happen. You did good there technically. But you shouldn’t have eaten the whole thing.

It was garbage. You should have thrown it away. Outside — in the trash can.

These are mental strength exercises. This is how you solidify your resolve. Like that guy who had to always go past the snacks to get to his chicken and he lost 200 pounds in 7 months. You have to do something similar.

Practice rejecting food. You are still used to ordering a lot — but practice not eating it. Practice portion control.

At the end of the day moderate calorie deficit will make you lose fat over time. That’s it.

Beginning of the reset.

Long race coming up.

You can do it.

The fact that I use F1 terminology here is so great.

To loose weight, a lot of things have to work together. Remember the A formula that seems to work for me? Or The Weight Loss Protocol? They all talk about multiple things working together to make shit work.

Focus on the protocol. Its a bunch of things. Let’s make them all work together.

As work is about to begin, I need to think about how I am allocating every minute of my day in the morning. Margins matter.

06:30 – Wake up

07:30 – Go for the run?

08:30 – Work at home, get ready?

09:30 – WORK

< during day > deep focus sessions

17:19 –

Things and their times

• 5k will take me about an hour end to end. I like morning running.