31/12/22 ^^^My enemy is Sugar and Flour.

I ate capati, then chocolate, and then 3-in-1 coffee.

Blew away Dry Run during dinner.

What is the lesson?

I need to stick to the Diet Axiom.

 I have to follow the protocol.

There goes my Dry Run.  OK, today is the last day.  From now on it is about looking forward.

mm

31/12/22 ^^^It feels great when I focus on diet and exercise

 Truly, I had found the key to my Kingdome Come.  It's all here...

Hey thanks for believing in me.

MY OH MY, SLADE

I am so hyped up for  2023.  I will fight gout and win.  Today is already the Dry Run.  This is a daily commitment until 23/3/23.

I want it bad enough.  70 kg by Ramadan.

Then by Syawal is the 10 K Training.

2023 is my Training Year.

I will fight the pain.  Keep pushing the limit.

This is nothing more than SSIDSLIP:

Do not eat things that man makes.

Today I must do the afternoon walk.  I need to fight gout first, then obesity, and finally hypertension. The cataract is given.  All will be over by Ramadan.

NO SNACKING!

I need to regulate my blood sugar.  I can do that by not taking Sugar and Flour for 2 weeks.  I have been wanting to quit sugar since 2021.

For dinner, I made a conscious decision to eat capati.

mm

31/12/22 ^^^The Dry Run had started

 I am doing the Supersets right now.  I'm taking it really easy so that I don't strain my knee.

On weekend I eat 2 full-course meals. No oatmeal and skipping rice.

I notice, if I exercise, I am not hungry.

So skipping breakfast is working.

mm

>>>#31/12/22 Think only of the Resolution

 The differentiator is diet and exercise.  As long as I stay within the framework, I'll be OK.  The major differentiator [] (is) the 16/8 IF.

Next are the OMEH and 2MEH.  Although my knee hurt when I exercise, I still have to do it:

Superset One

1.  Bicep

2.  Tricep

3. Squat

4.  Military Press

5.  Chest Fly

6.  Shoulder Extension

Superset Two

1.  Squat

2.  Upright Row

3.  Roman Deadlift

4.  Military Press

5.  Lunge

6.  Bend Over Row

Superset Three

1. Kettlebell Exercise

• Deadlift X 10
• Goblet Squat x 10
• Russian Swing x 15
• High Pull/Vertical Row x 10
• Around the World x 15 LR
• Russian Twist x 10

30/12/22 ***Just had the best shepherd pie I ever tasted

It was baked like a lasagna.

That was the closure for 2022:

• Shepherds' Pie
• Duck with Salted Egg and Pasta
• Pepperoni Pizza
• Seafood Pizza
• Ice Cream and Peanut Butter Waffle
• Long Black Coffee

 Tomorrow is a dry run beginning with the morning walk.

I am so enthusiastic to start a new life next year. A life of training.  I am enthusiastic to lose THIRTY KG.  That will be the central theme,

This obesity business is really a serious business.  Both sides of the family are fat.  Here I am aiming to win the Ultimate Health and Happiness trophy.

This will be my obsession.  I will talk of nothing else for the next 3 months.  I want to get w[i]ll (well) and run again.  40% of the US population are insulin resistant.  That is pretty scary.

-------------------------------------------------------------

Sure, tomorrow is the dry run.  I will religiously follow the 2023 Resolution to the hilt.  I will make it [] (to) the 70 kg by the first of Ramadan.

Come, Sarah.. we enjoy Lite  FM in bed.

mm

30/12/22 ^^^According to Mark Sisson, we need to eat less by fasting

 One more day to go to 2023.  By then, I will follow the 2023 Resolution for 3 months.

I got to fight Insulin Resistance:

mm

30/12/22 ^^^I have to refrain from eating breakfast

Then at 11:30 am, I'll go for my apple and oatmeal lunch.

The cleaner I eat the less illness I encounter.

Let's revisit this:

Always, it is the ability to withstand hunger.  If I cannot go for delayed gratification, then I cannot win the Universe Within.

DELAYED GRATIFICATION - 70 kg in 3 months.

Let's see what Mark Sisson has to say.

Just execute the plan.  Then patiently wait for the result.

Eating one serving of rice doesn't help.  For the past 6 months, my weight stalled.  From 1/7/22 it was 103.6 kg.  Today is 101.8 kg.  That is a 6 months snapshot. 

I need a different strategy.  Damn right I will fight obesity and gout.  Therefore I change what I eat.  We'll try this for another 3 months.  Skip breakfast.

What causes the weight to stall?  

Insulin resistance.

What causes insulin resistance?

3-in-1 Coffee and Jacob's Cream Crackers.

I must cut Sugar and Flour beginning today.  This is my mantra for the next 3 months.  I need to be thin.

The hunger subsided after 11:00 am.

That is a good start...

mm