I just want to run without stopping. I don’t care about the pace. Just don’t want to stop.

Base running

Intervals

Strength

• Just do it at home

The running physique — lean. But I do want to add muscles.

I have completed the 9+1. I’ll talk about that some other time maybe. I am celebrating it in some stupid ways I dont like. Anyway…

Now, I want to redidcate myself to the goals. The bigger picture. Ultimately, I want to deflate my body. I am training for better running, and I am on a cut. And I want to get to marathon 2024 in style.

I am not going to shy away from actually putting some numbers for my goals now. I cannot run the marathon above 220lbs. I am currently 280lbs.

Realistically, I need to get to 240s by the end of the year. Thats 30/40 pounds in 4 months. That’s too large, right? Don’t let the running distract from this.

The way I will loose the weight is :

• Keep the running and activity, thats good
• Reduce the food to 1800 calories systained. I can do this. No problem at all.
• And then, I’m going to add some light weight lifting.

Look, I am some confidence in myself. I can do this. Let’s aim to loose some pounds quickly and get into the groove. Keep the focus high on this. Don’t over work, and don’t compromise sleep.

What is running slow?????

• Nasal breathing should be okay
• Convo should be doable
• should be a 5/10 intensity
• Slow running is aerobic, not muscle.
• If you run hard, you are are burning muscle and lactate shit
• You cannot do slow all the time. You NEED to push your lactate threshold.
• This is where intervals will be useful.

Ego gets involved. Issue?

Elite marathon runners? They are barely above WALKING! for their slow runs

How to keep slow runs interesting? Podcast or some shit?

Zone 1 or 2 is useful.

HERE

I am going out too much. Sleeping bad. And then I don’t want to do shit.

Why is this happenening?

I feel like I am behind at work, personal life, etc. So I feel a mental block into dedicating too much time to workouts.

That’s not good. I need to flip it. Flip the mothafuckin switch

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.