You ordered extra food yesterday and you ate it all. You ordered because of that issue. And fine, it didnt happen. You did good there technically. But you shouldn’t have eaten the whole thing.

It was garbage. You should have thrown it away. Outside — in the trash can.

These are mental strength exercises. This is how you solidify your resolve. Like that guy who had to always go past the snacks to get to his chicken and he lost 200 pounds in 7 months. You have to do something similar.

Practice rejecting food. You are still used to ordering a lot — but practice not eating it. Practice portion control.

At the end of the day moderate calorie deficit will make you lose fat over time. That’s it.

Beginning of the reset.

Long race coming up.

You can do it.

The fact that I use F1 terminology here is so great.

To loose weight, a lot of things have to work together. Remember the A formula that seems to work for me? Or The Weight Loss Protocol? They all talk about multiple things working together to make shit work.

Focus on the protocol. Its a bunch of things. Let’s make them all work together.

As work is about to begin, I need to think about how I am allocating every minute of my day in the morning. Margins matter.

06:30 – Wake up

07:30 – Go for the run?

08:30 – Work at home, get ready?

09:30 – WORK

< during day > deep focus sessions

17:19 –

Things and their times

• 5k will take me about an hour end to end. I like morning running.

I have been thinking about writing about this for a while.

I like strong flavors. I like black coffee. Single malt whiskeys. Super flavorful berries. Eating limes with the skin. Etc. etc etc.

On the other hand, I cant even tell I am eating bread because it has no flavor.

For me, food regulation happens in the mouth. I need to feel the flavor and texture in my mouth.

American food is so flavorless man. It is insane. Even the oranges here are so bland.

So my goal will be to SEEK FLAVOR

I want to increase my mileage for the month of September.

Let’s shoot for 9 miles? That is 3 5ks.

The body will adapt. Force it to adapt.

I am currently at 154 miles.

I have 4 months. So that is 12 miles a month.

This is EASILY doable. Let’s get to 200 miles.

And here we are. Look at the recent blog posts and you will see that I have fallen off the wagon. Gone is the confidence perhaps.

Fuck. Man, I hate taking time off from this shit because it is hard to get back onto the wagon. I can’t blame many things anymore. But, this is a learning experience. Now I know this for next year.

Doing some data analysis

My weight has started to go up. Compare it to the previous year. Huh. Interesting.

So, whats going on here? Am I eating too much? Am I moving too little? Am I sleeping not enough?

Let’s dig in.

Summary:

• Deep sleep and REM sleep are FUCKED lately. WOW
• I have LESS move calories than last year!

CALORIES (WEEKLY NUMBERS)

This year has been “okay”. Not a big difference from last year. But it is more consistent. Notice how in the early part of the year, I was eating less. So, I think I know my maintenance numbers. And I know how to trigger the reduction. Definitely control this dial.

MOVE CALORIES (WEEKLY NUMBERS)

This is SHOCKING to me. My move calories are LOWER this year than they were last. Wow! This is pretty crazy to me. Of course, the NET CALORIES will be impacted because of this. Let’s keep an eye on this buddy.

GENERAL

This is good

SLEEP!!

My deep sleep as COLLAPSED

Summary:

• Tracking weight is more important than tracking food
• Maintaining routine in the summer
• Lower the activation energy for activity, workout, run, etc.
• Don’t let work get in the way — sleep well
• Keep the NEAT up

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Why is loosing weight so difficult?

I know it can be done. I have done it a bit. I have seen other people do it. I generally have some idea about how they did it. So then, why is it so hard for me to achieve my goals here?

To be honest, it’s hard for everyone. That’s why you see those studies and those youtube videos that talk about how hard it is.

Some mistakes I made:

• Stopped tracking weight. BAD IDEA. Btw, I kept tracking my food. So this shows the incremental benefit of tracking food vs. weight.
• I let loose a bit with alcohol.
• I experienced a lot of routine disrupting situations, which fucked with food and workouts:
  • Summer heat: Holy shit, this has been insane. I used to ENJOY going for a run, but it has been hard to do that in the summer.
  • Parents came, travel: This I don’t think was too bad of an issue.
  • Activation energy went up too much. Combination of persistent situations and also the heat, etc.
  • Work stress got insane too.

Also, I think some things may have happened in my body too:

• Adaptation, lower BMR.
• Muscle over fat

So, I know what happened. Thats the annoying thing. I know all this shit. I also called this out. So, let me simplify things somehow.

The Protocol:

• Sleep because you loose weight when asleep
• NEAT movement beacuse those overpower any exercise
• Small calorie deficit, so that your body doesn’t freak out
• Muscles so that you can raise your BMR
• Cardio so that you can keep a healthy heart
• Refeed every few weeks, so that your body doesn’t get too used to stuff
• Focus on 12k steps: listen to podcasts and books.

• Think about fat loss not weight loss
• Starving vs. Fasting
• Sleep is when you actually lose fat
• Cardio: Fat loss is about muscle
• You don’t need sugar, live in balance.
• Homeostasis
• Over training, you will get fat.
• Muscles only grow when you are recovering.

Richa Prasad

• Calorie counting? Exercising?
• Frantic exercise. Slashed calories.
• Diabetic? Sugar?
• I think this is an issue: hyper insulinima?
• Life long HEALTH
• Don’t PANIC
• Body adapts: If you don’t eat, the body will fuck it up by slowing the metabolism

• Increased the calories!
• Moderate calorie deficit
• Strategic Refeeding
• Muscle burns more calories

• SLEEP!!!! how important. Fuck it.
• No coffee?
• Consistent WAKE UP TIME not necessarily SLEEP TIME

• SLEEP DEPRIVATION IS IMPORTANT

• NEAT movement is a MACHINE