VIDEO

• Egg whites (container) protein in the morning. NOT HIGH FAT.
• Greek yoghurt
• Cinnamon blood suger, insulin sensitivity
• High quality protein shake
• edamame
• ginger

Basically, a lot of protein.

• High repetition pushups
• Short range of motion?
• Squats
• Pullups

• Lots of pushups and situps
• Thousands of hindu pushups and hindu squats

• High rep ranges squats and leg presses

• Knees over toes guy: Backwards walking, light intensity lots of reps.

• Simple, high rep kalesthenics
• Pushup — wider grip, fast, bouncing. Dont need to do that full range of motion shit.
• CONTINIOUS TIME UNDER TENSION

• Get a PUMP. It is good for hypertrophy.

• Bobbing pushup

Unbelievable. What an amazing milestone. I am loving these wins.

I went to a different country, a different continent, on a red-eye. As soon as I landed, and checked into my hotel — I fucking went out for a run. Holy crap man. It was AWESOME. It was in the middle of the day, but I did it.

I am quite a bit in amazement about my progress so far. Mental progress. I am not too happy about the physical progress, but the mental shift I have had with running is amazing. I would bave NEVER thought about running during a vacation before. But now, I seek it. I love doing it as the first thing.

i am not yet fast. I am not making the weight loss progress I was hoping for. But — I am SO HAPPY with my progress mentally here.

Now, all I need to do is modulate the food. That’s IT. Modulate it down. Let’s refocus on the calories.

Saw a few links about this:

https://old.reddit.com/r/running/comments/jmlqpb/combined_treadmill_and_outside/

https://old.reddit.com/r/Runwithrivs/comments/nane0z/mixing_the_treadmill_programs_with_outdoor/

I think maybe the way to think about this is that treadmill is my F1 simulator. It wont test out all the muscles — and it might even be testing different things.

I should consider adding in this run simulator — to train most of my muscles. And get the time in.

This is what the people I know who lost weight also did — ran on treadmills, regularly.

Not sure, its a bit too detailed.

I think he prefers high protein anyway.

I ate lo mein and fried rice. Oh god – it was so bad. I got constipated, and I was not satisfied at all.

It started the journey into booze. Bad sleep. Buzzed mind. No calmness. FUCK ALL THIS SHIT.

I don’t want these tail events.

You need to get more effective at managing your work. You need to reduce obligations and also be effective at solving the problems. Push back, say no. It’s too adversarial. Things have to change here.

Don’t let work fuck your health. I want to have a healthy future and that is my current focus. I do not want to give that up for work.

I will work hard at work. And I will also make sure I continue my health journey. And my relationships.

You got this brother. You accomplished the qualification. Who would have thought! I was at that bar with that guy last year, remember? That’s when you first discussed the possibility of this. And now, you have done it. Fucking, congratulations dude.

Running outside (not walking) definitely destresses me. I think it’s the physical and mental effort that forces me to disassociate from the stuff.

For work, if I am going to login in in the night anyway, then i can probably leave / stop working early.

Only the volunteering step is left. I wish I had done that volunteer thing back in March. But covid messed that up a bit. It’s okay.

But yea, I did my final qualification race!

The weather has been really bad in NY. Hot and humid. Running outside has been a challenge. Maybe I should consider using Treadmill to augment running outside. And it could be the powerhouse for weight loss as I can do intervals.

Next focus

• Run more miles per week
• Accelerate weight loss
• Food improvement
• Don’t worry about pace. Worry about mileage.

I will expand this later.

November 2024 I need to run the marathon

Lose 60 pounds

Be able to run half marathons

A pace of less than 13 will be good. I want it to be < 6 hours.

And will be important to keep consistent pace

11 mins a mile to 13 mins a mile.

LOTS OF PICTURES WILL BE TAKEN

Some splits:

I want to get to new PRs and nonstop 5ks.

• Use a combination of time and miles
• Do 2 to 3 times a week
• About six miles

Check points

• Run Half Mile
• Run 5 miles
• Run 10 Minutes
• Run 1 Mile

Next set of points

• Run 1.5 miles
• Run 2 miles
• Run 3.1 miles

• Shoulders relaxed
• Stomach breathing
• Bring your mind back to focus
• Don’t panic – no panic breathing.
• “Don’t Panic” is something he keeps saying.
• Floor is Lava
• Check your cadence
• Form check
• HIt it below the hips