So cool man. I did it.

I kept pace. I think I could target mid 14s regularly if I wanted.

The thing that annoys me is that I am at the end of the pack. I want to go ahead!

I dunno — sometimes I itch to run or be active.

The insomnia was really bad for a bit. Maybe.

Weight will come down.

Recovery

I like going out of the city to calm down. It does seem to impact me, based on the oura ring.

Look at all those youtube videos. Everyone is doing it man. They are working out and getting back into shape.

People in your life also seem to have it, right it?

The most annoying one is Sahil Bloom

Sahil Blooms workout:

3 slow runs
1 track workout
1 tempo run
1 long run
4 lifts a week throughout to maintain muscle mass

Remember that you underestimate your NEAT calories and over estimate other things.

You don’t need rich complicated food. You just need simple lunches. No point experimenting with foods anymore. Food is nutrition. Seek flavor in small punches.

Sometimes my body just craves protein and not carbs.

I have been thinking a lot about rapid weight reduction to boot strap things again.

Let’s review the TDEE

Basal Metabolic Rate	2,259 calories per day
Sedentary	        2,711 calories per day
Light Exercise	        3,106 calories per day
Moderate Exercise	3,501 calories per day
Heavy Exercise	        3,897 calories per day
Athlete	                4,292 calories per day

BMR is   2200
Exercise 1000
Total is 3200

Then, dial down the food.

Regardless of what food I have, I should eat less.

Beck practice portion control, throw away half your plate.

Another video

I said I will do it – and so I will do it.

This is bigger than just that one race for me. This is a promise to myself to achieve something physical.

The visual of running that race is just burned into my head.

You will be alone on this journey. You will have some support but ultimately it is yours.

No family, no relationship, no progress on anything else in your life. This is all I will have. That’s it.

Shut out all the noise. All the distractions in your life. All the stuck aspects of life and the bull shit.

I wish I had a child by now. I wish I had a wife. I wish I had my family near me. But I cannot change the outcome of the universe on that front anymore.

But what I can control is myself — to get this marathon. To cross that finish line in one form or another. Fuck.

I am not here to waste this life.

You can’t run and then eat like shit. You will not loose the weight.

You eat like shit because you get tired, and you want a break in monotomy.

Let’s fix that problem.

Weight loss is a mental game. When its 2am and I feel like getting food cart unhealthy shit, the only thing that will keep me away is my WHY.

I have talked about this a bit before I think, but just worth being super clear here:

I want to Run the New York Marathon. That is why I am willing to push everything away from me for the next year. I am giving myself ONE YEAR to get ready for it. Thats enough time.

No matter what happens (modulo marriage or kid) I am going to focus on this.

I dont need a lot of food, to satisfy my urges in significant ways, to be a glut. I just don’t need it. I am not going to starve.

Better to err on the side of eating less than eating more

The gist of this guy is that:

• Severe calorie reduction — net was about -2000 calories a day or something.
• Physical activity every day almost. About 800 calories through exercise.
• Very strong why I think that is the most important thing.

For me?

• Obesity is a disease so clear it out quickly
• Aggressive calorie reduction for a few weeks could reset the system for me and help me loose some fat.

I need to bring back my focus, because this is such a mental strength exercise. Time is limited, but I can maximize it.

Working out

This is so important. This is my main goal until November 2024. And this requires a well rested body that’s eating in moderation. Not many late nights (not worth it). No need to self wallow. You are constructing something for the future — something that will pay dividends. No need to revel in the past.

Work

This is becoming important too. Let’s see how this year goes. If you are not liking it, we will quit.

Relationship

This could be above Work but it has to be mutual. It needs to be put on the backseat for now. I had a shitty January (you can read all about it) and things are still kinda precarious. I don’t want to spend mental energy on this.

Family is also important. Have to always be available for them.

Relaxation

I want ways to relax — leave the city, enjoy nature. High entropy stuff. Outdoors.