I just wanted to mention some non scale victories.

Firstly, I have started to use my old tshirt again. This is big. Plus the belt buckle is stable.

Secondly, I got the medal!!!!

5 ways to supercharge weight loss

Calories in vs. calories out is the fundamental equation.

Processed foods bad

Thyroid stuff

How much INNERVATION – nervous system and fat!

Your fat is mobilized by NEURONS. This is important. It changes the P(burn)

Fish oil is good?

Building Muscle

Fat loss is a byproduct

Adaptation happens.

• Mechanical movement adaptation
• Speed
• Power
• Strength
• Hyptertrophy (muscle mass)
• Muscle endurance
• Cardio vascular fatigue

How?

• Progressive overload needed
• Stress the system to make it adapt

• 1 rep max
• Volume
• Rest intervals

• Mechanics important. Movement.

I think I have allergies. Ive been sleeping like crap. Eating like crap. Mental exhaustion leading to bad decision making.

FUCK

What happened this week? Just work? I dont know.

Need to FIX THIS.

I love running. I fucking love the sensation in my body. My legs. My mind. I love listening to some basic shit and then just running. At my own pace. Listening to my own thing. Or nothing at all.

I hate drinking. It doesn’t do anything to me. It’s just a waste of calories man. And waste of night, sleep, etc. I don’t get anything out of it at all.

I have become used to not drinking it. I hate the feeling of it. Fuck it. I need my other things.

Obese people give more than get. See D

You are being too giving. Too concerned about other people.

Center yourself. Focus on yourself. Focus on your body, your running, your marathon. That’s the goal.

Let’s gooooooo baby!

• Posterior Chain (Could be done with Dumbells)

Just beginning.

I have set up my room with some dumbells and a kettlebell. Let me see how much I can get out of this.

Maybe I can use this in the mornings.

Kettlebell

• Looks so versatile

Video: Full Body Single Kettlebell Workout for Beginners

• Kettlebell is great for warming.
• Amazing stuff.
• SQUAT
• OVERHEAD PRESS

So, it’s not what my current weight is, but what my lean mass is.

My lean mass is about 180 pounds. So, I am going to target about 144 to 180 grams of protein.

So, that’s 576 to 720 calories in pure protein.

So thats like 7.5 helpings of 20 gram things

Protein per calorie

One metric I’ve been thinking about is how many calories to get 20 grams of protein.

For instance, those protein bars are 230 calories per 20 grams

Chicken is about 106 calories per 20 grams. This is like the gold standard.

Tuna is about 90 calories per 20 grams holy crap

Salmon is about 145 calories per 20 grams so it’s a bit fatty.

Shrimp is about 82 calories per 20 grams nice

Beef is about 166 calories per 20 grams. Not bad. But the worst so far.

Pork is about 237 calories per 20 grams. The WORST

Eggs is about 260 calories per 20 grams wow not great

Tofu is about 190 calories per 20 grams

Lentils is about 260 calories per 20 grams

Turkey is about 135 calories per 20 grams

Beans is about 320 calories per 20 grams

Peas is about 250 calories per 20 grams

ALMONDS is about 550 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Peanuts is about 480 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!

Whey protein is about 120 calories per 20 grams

Yoghurt is 146 calories per 20 grams

Skyr is 112 calories per 20 grams

Reflecting on Flip The Switch, and the Beck book.

It really was a phenomenal book to read, at that time. Although it took me a year to implement some of that mentality, I am happy it is working out.

Another hole down!

Basically a repeat of Belt hole ++ but weight stagnant

My weight is stagnant, but the belt became tighter!

I hope this means good things are about to happen on the scale.

People are noticing that I am losing weight.

What the hell did you do today. So unnecessary.

I ate like 600 extra calories for no reason. I went to a bar and got food there This is mistake 1. Mange your food well. Mistake 2 is drinking booze.

Then, after the unpredictable change in situation, I started walking around and I went to that old bar. And I started drinking beer.

But it felt like shit. I was just sitting there, on my phone. So, I didn’t get satisfied at all. Why did I do that? I am just sitting there at the bar, wasting time. Waiting for life to happen. So useless. Unnecessary. This was mistake 3.

Mistake 4 was that then, just to pass time and boredom, I ended up ordering even more food. The food was disgusting fish and chips.

Useless stuff. No need to do this.

I want to focus on running. Marathon is the goal. Don’t forget that. Think about it often.

Let’s clean this up. Continue to loose the weight, and improve the systems.