Hey, Norman. Can you help me reach my goal and set a deadline for the lifestyle stuff? I’ve been running in the morning since I want to meet the 9 minute 1 mile requirement first. Currently my time floats around 12:00-13:30 minutes. My diet right now has been mainly chicken, fish, broccoli, and rice. I cut out all soda and been drinking mainly water and %2 milk. I don’t know how much I weigh or my body fat %

If I had to do a rough estimate my weight it probably like 180 and I can’t begin to guess my body fat %

Hmm, well raw milk would be better. And roughly an hour of cardio every single day will get your run time ship shape faster

Raw milk?

Where do you get raw milk?

It's usually illegal in stores, so befriending farmers and checking out organic local markets

Tf it’s illegal? So like a farmer’s market might have it?

Yeah FDA blocks all kind of ridiculous shit, it's wild

And yes they might have it

Or at least a good place to ask around

Worth searching online too

Got it, I’ll try the farmer’s market first this weekend

🤝🏻🤝🏻 let me know how it goes

10-4

Also, what should my deadline be?

I prefer to focus on daily work, not necessarily deadlines, so there's no wiggle room for the hard work

Gotcha, tonight when I get off work I’ll buy a scale to give you a more accurate number on my weight and I’ll do an hour run

Excellent, keep me informed

Holy fuck dude, I’m way fatter than I thought I was. I clocked in at 193lbs and I’m 5’10”

Well, lots to improve on then

Hugh's already lost like 80 pounds

Just got done with my hour run, legs are on fire

What kind of running shoes do you have?

And what do you run on, track, trail, treadmill, etc

Some cheap ones from Walmart

sidewalk

Hmm, sometimes it's important to have nice running shoes, we may add that to the budget.

And sidewalk, not bad, I'd suggest trying a trail too, I actually prefer those

There are some preferential choices in running for cardio

Gotcha, I don’t have daily access to a trail, but I can do a track

I’ll look at going to the Nike store tomorrow and getting some running shoes from there

Should I eat after running? I have some Mahi Mahi and rice I was planning on making tonight

No trails nearby? And Nike isn't bad, they have some decent options

Well eating order depends on preference, stick to your calorie deficit either way

Typically, yes eat after any fitness

Also, just looked at the exercise guide and it looks like I probably have about 35% body fat

Wait a minute, I had a trail in my town this entire time and I didn’t even know

Pretty sure I'm at like 13%

Yeah check out the trail

Will do, I’ll go there in the morning

Good 👍🏻

I also highly recommend beginning to tie spiritual practice in with physical fitness, as ritual

Like praying?

Surely, there are all kinds of ways to tie it together

Are you Christian?

I am

Good deal, then some straightforward prayers, perhaps favorite Bible verses, can go a long way

Just got done with my hour run and said a prayer before and after the run. Also, I downloaded the MyFitnessPal app per requirement of the fitness guides. Here is my meal plan for today, if you can please help add on or take off what I need and don’t need

I know the coffee with creamer isn’t the best, but I hate the taste of black coffee

Good, and that app is rock solid

Yeah the commercial creamers are unacceptable, ditch them. Some simple milk is better

If you want sweeteners, honey is best

There's actually a bunch of ways to run a healthy coffee shop

Gotcha, I’ll forgo the coffee for today

What else should I add for food? I still have 1000 calories left for the day

I still got some Alfredo Pasta that I could eat for dinner

Final meal plan for the day

Any criticism?

Chicken Alfredo pasta is a fantastic carb and protein load, just be careful you don't get shitty brand sauce

Don’t worry, I make my own sauce from scratch. I have a recipe that I found a while back and love using

Awesome, good

Hey, when should I post my weekly update for the lifestyle channel? Should I wait till Tuesday? Or just post what I do everyday like everyone else?

I'd say post everyday, stay active and accountable

Gotcha