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.

Keep active

You can eat more.

Genetic markers

Goal is that I want to use the tools at home to do it all.

• Focus on the side delts — Behind the shoulder cable
• 30 reps in a set, 3 reps of complete failure

• Lateral raise, but not exactly on the side. Its similar to the behind the shoulder cable.

What is it

• Body’s ability to convert O2 from env to fuel you
• Z1 and Z2 is the “base”
• You can stay in this base for HOURS and HOURS
• Lactic Acid system
  • Generally you use O2 to power Z1 or Z2.
  • But, “lactate” gets built up in the system.
  • Now, O2 is being diverted to break out lactate in the muscles.
  • Usually about an hour in this state is possible.
  • But you have to stop.
• Anaerobic system — About 10 minutes. Super high intensity.

• Brain is amazing
  • It detects “Easy running” and tries to make it easier, because it has time.
  • If it was too intense, it doesn’t have time to adapt. AHA.
  • Brain makes your lungs bigger, blood streams more efficient, etc. Its epic.

Whats the issue with LACTATE?

• Lactate is this thin line, transition point, between BASE and Z3 intensity (non-BASE)
• When your O2 is being used to break down the lactate, then you are wasting miles

AHA MOMENT – Don’t do “Wasted Base”

There are TWO training sessions.

• Session 1: TRAIN THE BASE
• Session 2: TRAIN THE LACTATE

Don’t do BOTH

How do I know which system am I in?

• Watch this video
• Breathe only through nose for first 0.6 miles.
• Feel like you could go harder, but you are not.
• Hold a really easy conversation
• THIS WILL MAKE YOU FASTER!!!
• GO SLOW TO GO FAST

How else to train it?

• Can be build using cycling or swimming

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180-AGE gives me MAX aerobic heart rate. Don’t go above that. Sustained at this heart rate for long time to build aerobic base.

Need to work on this post. (This Messy Happy too?)

Watch the other one too

Nothing else to say. Don’t over think it.

Dont worry about muscle loss, etc.

Just eat less. And run. And some upper body stuff.

Build the mental resilience.

This is the video

**I knew that if I didn’t loose it fast, I would just give up. I had tried it before but it didnt stick**

This is super interesting belief.

Why not try to be super fucking aggressive with weight loss and see what happens?

Like, do it for 3 months.

1. no gym
2. lose it, six pack promise (apps )
3. no soda, only water (no beer) (no caffeine?)
4. oatmeal every morning 
5. grilled chicken 2 for lunch 3 for dinner 
     grilled chicken w eggs & salsa 
6. special k pastry crisps ( dessert )
7. fruitttt
8. 900-1200 calories a day ( NOT recommend consult w your dr )
9. chocolate almond milk/almond milk
10. saturday was cheat meal (not a cheat DAY, just a meal) 
11. tennis 2/3 hours, jogging 2/3 miles, push-ups 4-5 sets in total 100

He does go running?

• Water (zero calories drinking, including beer, drinks)
• Oatmeal recipe
  • Oat, local honey, cinnamon, peanut butter, water
• Grilled chicken — protein source.

YOU HAVE TO BE TIRED OF THE PERSON YOU ARE

It really is about CALORIE STUFF

This is an interesting question. Weight is measure both of these things, so hard to disentagle.

Also, beyond that, it’s useful to know which one is easier or more difficult to lose.

When in a caloric deficit, the body primarily prefers to burn fat for energy. However, factors such as the size of the deficit, diet composition, exercise type, body composition, hormonal levels, and duration of the deficit can influence the extent to which muscle is also used for energy. To minimize muscle loss during a caloric deficit, it’s beneficial to consume adequate protein, engage in resistance training, and avoid extreme caloric restrictions.

ChatGPTd

Usually, the fatter you are, the more fat you will use. So, thats good for me.

But, you can make it a bit clearer by doing resistance training.

How do you know if you are loosing fat or muscle?

• Keep an eye out for muscle destruction — ammonia smell? urine?
• Make sure your protein is high.