Allergies are getting better

Back pain is getting better

Sleeping better

I am at 277 right now.

Busy times but my goal is to focus on the basics.

Remember — calorie deficit WILL suck out the fat.

I am on a cut. I want to cut down to 270.

I want to train for an uninterrupted 5k.

More off:

• Skyr, chicken, fish, spices, lime / lemon
• Low carb stuff, turkey pepperoni
• 1700 calories

Less off:

• Sugar, fructose, alcohol

I have found something new. Apparently Icelandic Atheletes have been using this thing for a long time. Its a really delicious, condensed yoghurt.

It’s macros are like 112 calories per 20g of protein

I do want to avoid that.

But at the same time, I don’t know if lifting very heavy shit is needed.

Joe Rogan doesn’t do that. Neither does Cobra Tate. Interesting.

For now, I do want to focus on my cardio. To build up a stronger heart muscle. And burn off fat.

VIDEO: The “Skinny Fat” Solution (FAST FIX!)

• Skinny, but thin arms, etc.
• You need to have a muscular development
• CICO is still an issue. Otherwise the remaining fat would melt away.
• Just do PROTEIN
• PROTEIN IS SO IMPORTANT!!!!
• You gotta TRAIN (not exercise)
• Training implies INTENTION
• Training implies PROGRESSION

• Build a strength

I will start adding other shit in though. I do want to keep muscle going.

https://www.insider.com/best-vertical-climber-versaclimber-machine-cardio-fitness-2023-5

• Anarobic running
• Muscle
• How much: 5 grams per 180 pounds. Maybe 10 to 15 grams for me.

• Can increase Dihydrotestestrone. This leads to androgen. Increases in libido and strenght.
• INCREASES baldness. More beard.

• You will pull water – get weight gain
• ATP generation

Fucking ice creams. Chocolates. I feel like crap. I don’t feel like I am on a cut.

I had another one of these days. Previous one was Is This Therapy.

I didn’t want to stop. I could keep eating, man. I don’t know what happened.

I didn’t really enjoy it.

It was mostly mental. I was stressed out by work. Thinking through a lot of things. And I kept going.

I need to be careful about these days. I need to reduce these events. Once a quarter – okay fine. But frankly, my adherance has not been great over the last month.

What the fuck man. I am killing myself in the process. Last whole month I have not lost much weight. I have plateaued. And this is the reason why.

Okay, inadvertently, I have jacked up my BMR with this. So, my hope is that now I can reduce the calories and it will start helping

There are so many moving parts in my life. Some things that I can control and others that I am having trouble controlling.

Relationship. Family. Always hyped out by that.

Now work is taking on. It sucks and it can be good. There is an opportunity at work which I want to maximize. But at the same time, I hate that I have to think so much about it.

Finally – this fucking allergy season has been BRUTAL man. Fuck it. It really reduces my efficiency. This is the thing that is making me drink.

Sober

Allergy season and frustration have been fucking with me, man.

Food control

I am worried about family coming soon. I am going to have to be super careful. I need to get my protein from somewhere. And then just reduce the food a lot.

Full video

People typically eat the same 5 to 6 meals every day for life. There is a core base. They are enjoyable.

I have noticed this myself.

Use those meals.

Goal is to get to low body fat %

You have to keep changing things as you get leaner.

AHA

He has a cool idea – He has a base of meals and then he eats the same meals but reduces the portion over time.

Brilliant idea to keep things in deficit

Main thing is to get protein.

Extract the fat from the tissue

I “flipped the switch” in Jan 2022. The Beck Book was the biggest mind switch. It gave me confidence. The Chris Terrell videos also gave me hope.

But I kept searching for “Why”. Everyone says “have a Why” but I have always struggled with this question. “I want to loose weight because I want to look good” didn’t seem interesting enough.

But Towards the end of 2022, I have started to see a BIG why, and some SMALLER whys too.

The big why: Marathon 2024.

I am becoming goal driven. I have adopted a OKR style approach to this. I have quarterly goals, weekly updates, etc. I have to keep the eye on the ball. It has worked, but not fast enough.

A big habitual shift I want to make is around my identity. I have historically been a lazy khaleeji. But I want to change that identity to be an active New Yorker. I can’t view food as diet, goal as being thin, and exercise as exercise. Instead, I have to do something like this:

I am on a CUT to get LEAN and I am TRAINING for the MARATHON