It’s done.

Congratulations brother.

But now, I am excited to build my body. Fuck yea.

Fuck the nay sayers. Bad vibers. Fuck that dude

Andrew Schulz has a partial block in his arteries. Dude, what the actual fuck.

Younger people are detecting plaque in their system.

I am so worried that I probably have some already myself. And also my sugar response.

I am worried that I am letting this running endeavor make me to bad things with food, sleep etc.

I cannot let workouts make me overcompensate with eating like shit.

Exercise is not really for “burning” calories. But it is good to do it.

Look, NEAT is going to have more of an impact than your workouts!

Eating CLEAN, eating HEALTHY and be ACCOUNTABLE (lose it)

Ah man, I am in a mid year slump. I’m trying hard to start going again, half heartedly continuing my stuff. I have lost some of that energy that I had in the beginning of the year. January is still my best month so far.

It is SO HARD to start again. It is MUCH EASIER to keep going than to start again.

Lets take a look at the formula again

A formula that seems to work for me

REVIEWING THE PROTOCOL

• Review weight and adjust.
• Every morning bike — this is good. Goal is to rev up the engine early on. Cumulative
• Small lunches — They are fast, and quick. 500 calories of protein. Simple.
• Protein first meals — not red meat first, or carb first.
• Minimize booze and sweets
• You are watching what you eat, so hack the system by eating fillers — popcorn, gum, zero calorie, appetite suppresant

Add

• Running volume for calorie control
• Minimal weight lifting. Build the habit to go to the gym somehow

Ok — basically I will have to internalize the idea of going out of the apartment often for working out.

HEY — I am feeling excited brother. nice

VIDEO

[] Water loading

[] Green tea – Not really?

[] Spicy food – Capcacum DOES help for fat people. People eat less.

[] Sauna? – Not huge

[] BUILDING MUSCLE – 3x more burning. THIS IS THE KEY. Hundreds burned.

[] Reverse Diet? – NO

[] Mean frequency — doesnt matter

[] Cardio – Burns calories, but Energy Compensation (Less NEAT).

[] Weighted vests –

[] Slow diet – Loose 1% body weight per week.

• Fat dude in the mid 30s
• He was 300 lbs
• Diet and Jog: Lamp post system.
• Interval
• PARKRUN it changed his life. And results. EXACTLY!!!!! HISTORY OF TIMES!!!!
• Does his own thing. And he goes jogging on a regular basis.

[1] WARM UP

Ankle rotations, shoulders moving around, stiffness. Lunges, squats. Warmup seems important

[2] Run Further

Further and slower will help with shorter faster. He did a couple of 50k runs… the mentalitiy changes. You start to expect longer shit. So the shorter one becomes easier. No pressure of time.

[3] Know your pace

This is better to adjust

6.26 mile per min

[4] Pack Sliding

NEVER ignore the others. RACE people. Pick off the people, like an F1 car.

These are Sub targets.

[5] Don’t be too heavy

WEIGHT MATTERS!!!!! This is the most important aspect.

Excess fat — get rid of it. Obesity is bad.

[6] Food / Water

Nothing before 5k. Water.

[7] Run with your HEAD

There is no time for a breather. Constant focus. Mental stuff. You need to want it.

VIDEO

• Egg whites (container) protein in the morning. NOT HIGH FAT.
• Greek yoghurt
• Cinnamon blood suger, insulin sensitivity
• High quality protein shake
• edamame
• ginger

Basically, a lot of protein.

• High repetition pushups
• Short range of motion?
• Squats
• Pullups

• Lots of pushups and situps
• Thousands of hindu pushups and hindu squats

• High rep ranges squats and leg presses

• Knees over toes guy: Backwards walking, light intensity lots of reps.

• Simple, high rep kalesthenics
• Pushup — wider grip, fast, bouncing. Dont need to do that full range of motion shit.
• CONTINIOUS TIME UNDER TENSION

• Get a PUMP. It is good for hypertrophy.

• Bobbing pushup

Unbelievable. What an amazing milestone. I am loving these wins.

I went to a different country, a different continent, on a red-eye. As soon as I landed, and checked into my hotel — I fucking went out for a run. Holy crap man. It was AWESOME. It was in the middle of the day, but I did it.

I am quite a bit in amazement about my progress so far. Mental progress. I am not too happy about the physical progress, but the mental shift I have had with running is amazing. I would bave NEVER thought about running during a vacation before. But now, I seek it. I love doing it as the first thing.

i am not yet fast. I am not making the weight loss progress I was hoping for. But — I am SO HAPPY with my progress mentally here.

Now, all I need to do is modulate the food. That’s IT. Modulate it down. Let’s refocus on the calories.

Saw a few links about this:

https://old.reddit.com/r/running/comments/jmlqpb/combined_treadmill_and_outside/

https://old.reddit.com/r/Runwithrivs/comments/nane0z/mixing_the_treadmill_programs_with_outdoor/

I think maybe the way to think about this is that treadmill is my F1 simulator. It wont test out all the muscles — and it might even be testing different things.

I should consider adding in this run simulator — to train most of my muscles. And get the time in.

This is what the people I know who lost weight also did — ran on treadmills, regularly.