Self Language:

• “There is so much riding on this Marathon. Everything.”
• “Every sneaky motherfucker is doing it and taking care of their health. Don’t be left behind”
• “Sneaky motherfuckers who make more money than you are cutting out booze and running.”

• “Carpe Diem: I know you well. The unconscious mind. One pint or dram followed by another. One slice of pizza by another. The hole inside you, that desire for entropy pushing you deeper into the abyss. You want to fill this hole with wine, hefeweizen and pizza. You can go on for hours in this trance. “
  “It’s okay brother. I understand and don’t judge. This happens”
  “Here is a question: why not just stop that slice and that pint? Just for now? You can drink tomorrow.”
  “No, nothing has been ruined brother. You are fine. Remember Taleb’s Black Swan. This one night will not fuck you for ever. So no need to take it to the limit.”
  “It’s okay to stop now and sleep on it. Tomorrow you just carry on as if nothing happened.”
  “So, let’s go home, brother. Let’s sleep and continue our awesome journey tomorrow”

• “Back from a vacation or a binge? Its okay. Start today”

• “It is not worth compromising my own health and sobriety for other people’s insecurities and desires.”

• “This is a skill. And you are good at acquiring skills. Magic, music, AI, robotics, GTD, Seddit”

• “Your uncle died. Sick. Your dad had a second heart procedure and is in constant stress. Your mom is slowly dying. Is that what you want?”
  
• “Would your dad, a vegetarian, ever compromise on his diet? Don’t waver from your food”
• “Eat as much healthy food as you want. Just don’t drink”
• “The more you say no, the stronger your brain becomes. Its a muscle”
• “Extra food will go to the garbage. Or you will eat it and then fuck yourself up. Are you a garbage can?”
• “Do you want to let others control your success? Pleasing others is so important to you?”

• “Don’t ruin it. Don’t mess this up”
• “Is it really worth eating emotionally to counter your hate, resentment and stress? Weak bro”

• “That delicious pizza or bread. That amazing Heffeweizen or Cabernet Savignon. You want it, right? Is compromising your health and marathon worth this temporary indulgence?”

• “Look at those people richer than you, leading successful lives: Obama, Taleb, Pratt, Hemsworth, Hardy. Ramsay, Affleck and Arnold.”
  “Those silicon valley slimy motherfuckers too. No booze, and working out. Optimizing for health”

• “You have so much more to give to this world. Life is not over yet. You will quit your job and take BIG LEAPS. When that happens, I want you to be physically ready.”

Against the Food Man

• “America’s food is killing you. These corporations want you to eat their shitty garbage”
• “And you are letting this happen by being a fucking trashcan for that garbage”
• “And these thin motherfuckers — they lie about how much they eat. They eat very little!”
• “You cannot let the average of your intake be more than 1800″
• “Hunger is a temporary feeling. You are not starving”

I am so lucky. And I hope I remain this lucky for a long time. I get to run! I am healthy enough to be able to do that today. I am healthy enough to lift weights and build up my body. Who knows what will happen in the future. But right now, I am lucky to be able to run.

I will make the most out of this opportunity to be able to run.

March 11 2024

#	Meal	Calories (kcal)	Fats (g)	Carbs (g)	Protein (g)	Potassium (mg)	Magnesium (mg)	Iron (mg)
1	Skyr, Whey Protein, Banana	375	1.3	39.0	53.3	982	67	1.0
2	Chicken, White Beans, Broccoli	432	3.9	56.0	46.7	1796	128	5.3
3	Cannellini Beans, Chicken, Kale, Salmon	590	14.8	52.3	64.5	1960	157	5.9

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Screen pass Check Downs.

• Are you feeling overwhelmed and confused? Feel like ordering that pizza?
• I will provide you with exit hatches. With safe check downs.

• First — breathe. Think before eating. Appreciate the food
• Cherish the process.

Foods

Light / Breakfast types

• Take half tub of Greek Yoghurt, add 1 scoop of Whey. 90 grams of protein! (so it’s fine to eat a lot)

Normal meals

• Half pound of chicken and half pound of potato: 60 grams protein
• Low carb tortilla with some chicken in toaster
• Konjac rice and tuna
• Use potatoes more

< Maximize >

• Turkey, Chicken
• Potato
• Turkey Pepperoni
• Low fat cheese

> Limitations <

• Rice and bread
• Sugar, sweets
• Avoid fatty meats like beef. (Eat chicken or Turkey)

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Macro Target

Food tooling

• Oven -> you can cook from frozen
• Air fryer
• Packaged

Philosophy:

• This will be the hardest thing you will ever do. It’s just for one year. Maintain a streak of 1900s.
• It will be hard. You will want to give up. I understand. But get through it.
• Keep carbs and sugar low
• Diet is everything
• Keep the streak. 1900.
• Fasting can be used tactically. Mental refreshes
• Fasting can help. But keep your diet clean
• Vitamin supplementation: Magnesium, K, D3. Keep arteries flexible. Fish oil
• Clean carbs, no processed foods for ONE YEAR

https://old.reddit.com/r/Frugal/comments/wc4nlz/any_free_meal_plan_generator_sitesapps/

https://www.eatthismuch.com/

Goal: 1900 calories per day average.

Example Days

* lower the carbs focus on glucose
	35 to 70
	now, the food has to fix my potential issues
	remember hanks, kevin hart, etc
	ban alcohol
	low cal no sugar carrots
	foods low in Isoleucine

If I don’t get into an accident, and avoid some of the low probability events like cancer (?), the most likely causes that will lead to my death (in order of probability) will be:

• Cardiac event
• Diabetes
• Liver issues
• Stroke or something like that.

Specifically, the heart or diabetes will kill me. I have severe family history with that.

My dad has very bad atherosclerosis – multiple stents over the years. And my mother has a case of really bad sugat with bad diabetic foot. I don’t have alcoholism in my family but I personally do have a bit of an issue with booze.

Most of these issues are driven by what I eat integrated over time.

So, I want to control it.

This marathon goal is so emotional for me. I want to achieve this goal. It feels like one of the biggest challenges a normal human can undertake (not a pro athelete).

Also, this goal of 224 is very emotional for me. 224 in 2024 is an amazing target. And that I have a year to do it is great.

I want to slim down. It will be a long journey, has to be consistent. I will use the tools available to me.

This has been a very stressful year, but I didnt compromise on my running goals. Next year will be stressful as well, but I don’t care — I am not going to let them ruin my goal for the marathon. Fuck work.

Dumping the mind:

• Writing with pen
• Typing
• Vocal Meditation

Processing

• Motivator: Focussed list for finite period of time
• RahPath: Identity and culture resolving
• Intermediate step: System that brings things into Motivator

26.2 miles have to be run on November 3th 2024

I have to weigh 224 in 2024

I have 12 months to prepare for those 26.2 miles and shed down to 224.

1800 to 1900 calories AVERAGE PER DAY MEASURED WITH SCRUTINY!!!

a.k.a : notes from vocal meditation 2023

I just had a talk to myself for about 45 minutes. That sounds like a crazy statement. Hah. But that’s just what it is. Sometimes, the world is extremely distracting – work, social media, etc, etc etc. And so sometimes, I need some time to sit in solitude, in peace and just talk to myself about things. Work through problems, concerns, etc.

What I found out about myself is that I am essentially a hoarder. Maybe there is a type of procastinator that describes me better, but “hoarder” was the first term that came to my mind. My mind is so active that it generates tasks for myself. Then I hoard these tasks. I have trouble deleting them without doing them, or addressing them in some way. This is amplified by my epic task management system (GTD!) which is very efficient at thought collection and surfacing all these thoughts with equal weights in front of me. This leads to me spending more time just dealing with thoughts rather than actually accomplishing things.

At the root of this issue seems to be a desire to do everything. I have the mentality that this is a short life, my time is running out, and so I have to do everything. I want to participate in politics, do stand up comedy, do magic, study statistics, write a novel, make money, start a company, run a marathon. And look, I would rather have this desire to do everything than a desire to do nothing. So I get it. I like that about me. But I have to deal with this in some strategic way.

For instance, running a marathon was an unimaginable goal for me. Harder than starting a company. But, it is slowly becoming more and more achievable. I see a realistic path towards it. Similarly, there are probably realistic paths to some of those other things too. But what I cannot do is to do them all simultaneously and right now. That would do a disservice to everyone.

So, I have given myself permission to punt on many of my lofty goals until the marathon goal is achieved. This is important. I am going to focus purely on the marathon and weight loss until November 2024. And then, think about other things.

I like this idea a lot. It’s how I am effective at work as well. Remember the “Audibling Donda” approach. This is my “Audible to Donda” right now.

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In my note, I sketched out something like this. And remember, that things will stack:

• 2024: Weight loss and marathon, and keeping tabs on AI
• 2025: Strength, cardio health focus, some hobby like music to a serious level.
• 2026: Focus on getting MD (if I am still at my current firm) and writing.
• 2027: Get published, think about starting a company
• 2028: Think about financial independence by starting a company and involvement in politics
• 2029: This is a big year. We will reset and replan.

(work in progress)

INTERTIA

DISTRACTIBLITY

CHRONIC DELAY

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Inertia

High Motivation + Inaction

Approach Avoidance Conflict

FLOW

Starting to struggle in the first place.

Jump out of the plane.

Engage is easy for athletics. But its difficult for knowledge workers.

Clear goals help “fump” for knowledge worker

Outcome vs. Clear Goals. Local vs. Global target. Uses different parts of the brain.

Microscopic tasks to fool yourself into goals.

This is for work and for getting back onto the wagon.

The social pressures are coming up.

Fuck alcohol bro. It is not worth it.

Find ways to get around it in social settings. No one gives a fuck. Sober is FUN.

And you DROP WEIGHT