• I know this void well. In the abyss, the mind becomes unconscious but the body is awake.
• One glass followed by another, one bar to another. It’s 1:30am, 2:00am.
• Ordering Grubhub at 3am, and sleeping at 4am. Waking up at 7am.
• The strong desire to fill this void with entropy
• It’s fine brother, I don’t judge you. I know it happens.
• But let me ask you: why not just stop, right now?
• You have an awesome goal to look forward too. And awesome life to build.
• Why try to play that game on hard mode?
• Why are you so bothered about other people? Why let them control your life?
• Why are you putting garbage into your body instead of the trash can?

Come, it’s time to go home and start again tomorrow.

9 tips for body recomposition

• Focus on building muscle (“not burning fat”)
• Body measurements, improve strength
• Track training volume
• 20 sets * (6-10) reps per muscle group per week

• Cardio? Keep is low impact and low intensity.
• YO — Maybe now it is the time to SWITCH away from cardio?
• Its not needed for body composition.

• Calorie deficit

• 5 to 30% deficit. Fuck it.

• Asap reduce the weight.

• Plenty of protein

• SLEEP 48 hours of rest.

Goal is to look good.

There is something interesting going on in the summer. I don’t know if this happens every year but this year I am extra conscious – or of this year is unique for other reasons.

I have such weird cravings during this summer. I am of course dehydrated as fuck. It is so hot. I am unable to go out running like I really enjoyed.

It may also be the case that my BMR is down because of less NEAT movement. And the body needs less energy to keep itself hot because of the heat outside. So that means I should be eating less anyway.

I am getting disgusted thinking about food, especially hot stuff.

I am feeling a desire not to eat until I work out. Until I feel actually hungry.

That’s it.

I am not able to move the needle right now like this. I have too many stresses from around me. Plus, it is hot as fuck during this summer. I am exhausted, dehydrated, feeling like shit.

Nope. I am done with this. First step is to fuck all the booze and other shit. I am not going to let my mind be controlled.

Why am I going sober

I have a fucking GOAL. I am running the Marathon next year. I have so much to do before I can run that. I am not going to let booze or distractions fuck me up in the way.

I have a singular health goal right now — Do That Marathon. THAT IS IT!

But to achieve that, I have to lose weight and work on stamina. I need to mentally get used to spending lots of time running and outdoors.

Remember that I like the feeling of sobriety and sleeping early. I like being in control. And I fucking like seeing progress.

This is a red letter day for me. EDIT: Locked and loaded.

Exhaustion.

I have too many distractions for my mind. And I don’t mean work. I mean other shit. Lets clean all that stuff up brother. Have a clear head, sleep well.

Take it one day at a time. When you wake up in the morning, it’s a new day. Focus on making that day be perfect — 1750 calories, nutritious food, and a short run outside. Then, wake up the next day and do the same thing.

Remember that it’s like driving an f1 car. You have to slowly get on the throttle. But once you are at full speed, the downforce will kick in (your good habits will reinforce). That’s the state you want to get to.

Think of your habits as an f1 car. Slow and steady in the beginning with the throttle. But then, boooooom.

I just want to run without stopping. I don’t care about the pace. Just don’t want to stop.

Base running

Intervals

Strength

• Just do it at home

The running physique — lean. But I do want to add muscles.

I have completed the 9+1. I’ll talk about that some other time maybe. I am celebrating it in some stupid ways I dont like. Anyway…

Now, I want to redidcate myself to the goals. The bigger picture. Ultimately, I want to deflate my body. I am training for better running, and I am on a cut. And I want to get to marathon 2024 in style.

I am not going to shy away from actually putting some numbers for my goals now. I cannot run the marathon above 220lbs. I am currently 280lbs.

Realistically, I need to get to 240s by the end of the year. Thats 30/40 pounds in 4 months. That’s too large, right? Don’t let the running distract from this.

The way I will loose the weight is :

• Keep the running and activity, thats good
• Reduce the food to 1800 calories systained. I can do this. No problem at all.
• And then, I’m going to add some light weight lifting.

Look, I am some confidence in myself. I can do this. Let’s aim to loose some pounds quickly and get into the groove. Keep the focus high on this. Don’t over work, and don’t compromise sleep.

What is running slow?????

• Nasal breathing should be okay
• Convo should be doable
• should be a 5/10 intensity
• Slow running is aerobic, not muscle.
• If you run hard, you are are burning muscle and lactate shit
• You cannot do slow all the time. You NEED to push your lactate threshold.
• This is where intervals will be useful.

Ego gets involved. Issue?

Elite marathon runners? They are barely above WALKING! for their slow runs

How to keep slow runs interesting? Podcast or some shit?

Zone 1 or 2 is useful.

HERE

I am going out too much. Sleeping bad. And then I don’t want to do shit.

Why is this happenening?

I feel like I am behind at work, personal life, etc. So I feel a mental block into dedicating too much time to workouts.

That’s not good. I need to flip it. Flip the mothafuckin switch