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Road to 159: Week 6 of 8 — The Swimming Hole

July 19, 2021

By the end of these 8 weeks I’ll at least have some sweet “here’s what I tried and here’s why it didn’t work” content for the future…

What went well? New gym, barbell workouts, and some swimming

  • I’ve been getting back into the barbell routine, which feels great both mentally and physically. It’s one of those situations where I’m holding two opposing thoughts in my head at the same time. I believe that whole thing that soreness isn’t the way to gauge how effective a workout is. BUT I also feel like I accomplished more if I can feel a little something the next day. The right kind of sore. In any case, just the raw amount of weight I’m lifting with a barbell is more than I could get with kettlebells.
  • I’m also going to pat myself on the back for taking the warm ups seriously. I’m making sure to go through a 5 minute warm up before doing any weights and still making sure to do the warm up sets once I do start with weights.
  • Bonus thing that went well: Did a bit of swimming and climbing up rocks at Yuba River. Fun to use the body again for things that aren’t inside a gym. Not fun: popping the top off before heading into the river!

What can be improved? Still, social eating

  • Last week was a bit of a “fell off the wagon” week. Didn’t keep it up with the tracking, ate somewhat disastrously during the weekend (road trip + Airbnb with friends = good time, bad eating!) But, hey, just gotta keep going and trying to get back on track.

Experiment to try: tracking food in MyFitnessPal

  • I’ve always had the app installed but haven’t been using it. There are two really distinct times that come to mind when I was trying to cut and lost weight steadily and as planned. Once was in 2009 and the other was in 2014. Both times, no surprise, I tracked just about everything that I ate. It just helps in making decisions later in the day and can give me a little push _not_ to snack at night. While I know in most cases when I’m snacking at night that I’m probably over my limits, tracking makes that fact more concrete and might be the little extra push needed.

From the info diet Joe Defranco’s Industrial Strength Show

  • On this episode (What I’m Doing Differently to Drop Body Fat), Joe walks through his day and his approach to eating while trying to cut. Three takeaways: high protein but nothing too crazy (1 gram per pound of bodyweight), convenience over everything, and having an artificially sweet drink with dinner to kill the post-dinner dessert craving.
  • This episode + a recent episode of Danny Miranda’s podcast with Mark Bell got me me thinking that I need to track my eating more closely. You don’t need to weigh and track things forever. But it’s worth doing it for a little bit so that you can really build awareness around your eating. I did the weigh-my-food thing probably a decade ago, for maybe a few weeks, and have cruised on that thinking that was enough. But I need to get a little more rigorous again if I want to see results.
  • Fitness
Danny MirandaJoe DefrancoRoad to 159

Road to 159: Week 5 of 8

July 12, 2021

Starting weight: 171 lbs

This week: 168 lbs

As always, writing this on the treadmill. Always incredibly focused writing-wise because writing on the phone just forces me to single task.


What went well: new gym, sticking with it

  • Okay I guess joining a new gym isn’t exactly working out or eating well. But it’s setting something up for the future and also putting some money into things.

What can be improved: just need to eat less

  • Yes, there are nuances with food choices. But it’s not like I’m slamming Big Macs and Big Gulps down day in and day out. So it’s a matter of food volume right now. I have okay snacks but just snack way too much. And I still tend to go a little too crazy with the weekend meals.
  • Maybe I don’t need to eat a pound of rib eye.

Experiment to try: new gym + pea protein shakes

  • Today’s the first day back after squatting with a barbell for the first time since pre-pandemic. I think this is the right type of sore. Will try to continue with RPT on wed-fri-sun. Going to a river this weekend so that’s a little more motivation. First time in swim trunks since early pandemic as well. Let’s gooo.
  • I saw the vegan (pea) protein shakes at Costco and picked them up. Wish they had beef protein in ready-made drinks. Whey always seems to lead to acne for me. So I’m trying this out to see if it helps curb hunger when I’m feeling snack-y.

Info diet

  • Finally signed up for Alan Aragon’s fitness/nutrition research review newsletter after hearing about it here and there year after year. Two fold benefit: learn about fitness/nutrition + study good writing in a newsletter format.

From The Greyskull LP by John Sheaffer:

It’s true that progress in terms of building strength or lean body mass may not come as rapidly training less frequently, however it is important to remember that there are things in life infinitely more important than lifting weights.

That’s a nice reminder, especially after reading “Arnold” which was on the extreme where there were few things more important than lifting weights.

  • Fitness
Road to 159

Arnold Schwarzenegger: Picking a gym

July 11, 2021

Check out the full notes for Arnold: The education of a bodybuilder

You walk in and sort of know where things will generally be but you still need to do some orienting.

New grocery store?

Good guess but in this case I’m thinking of new gym.

I’m writing this on the treadmill at a gym I joined this morning. It’s somewhere in between the two extremes Arnold presents here.

Depressed vs Relaxed:

Every gym makes me miss Chelsea Piers Fitness, which had the perfect blend of energy (sounds of competition from the basketball and volleyball courts) and relaxation (super clean, wide open spaces).

No sense longing for a gym on the other side of the country or a metabolism from a decade ago. I’ll be able to get my work done here.

As for the highlight about traveling and home gyms, I like both opposing ideas:

  • Travel creates commitment
  • Convenience creates commitment

Having the home gym is great and probably better if you can only pick one. In James Clear’s Atomic Habits framework, a useful question is “How can I make this easy?”

Some other questions that help you find answers:

  • How can I make this convenient?
  • What if I threw money at this problem?

Something I was running into with the apartment gym was just total weight available.

Yes, I wish I could say it’s because the dumbbells only go to 120 lbs so my chest presses were maxed out.

But it’s more like 50 lb and I just need to squat more.

Yes, you can and should get creative and work with what you have.

But another option was available: join a gym nearby.

I can save the creative thinking for creative work.

We’ll see if it changes anything.

  • Book Notes

David Epstein: Generalism, debunking 10,000 hours | Podcast Notes

July 10, 2021

  • Podcast
    People I (Mostly) Admire
  • Episode Title
    35. David Epstein Knows Something About Almost Everything
  • Episode links
    Apple Podcasts • Spotify • Homepage

We sometimes trust our intuition a bit too much and are unwilling to budge. David Epstein (author of Range) values a willingness to budge:

If there’s anything identified with being a good generalist it’s epistemic humility. You have to be humble and ready to update your models. These questions that I’ve written about in my book: the balance of nature and nurture in developing a skill, how broad or specialized to be. Everyone has these conversations explicitly or implicitly—and usually only with their intuition.

  • “I’m in the beer industry, not the software industry”: Epstein and Levitt talk about how students sometimes can’t see how lessons in one industry can be applied in another industry.
  • Building storytelling taste: Epstein says he’ll lean toward following his curiosity. This helped early in his career to make a shift at Sports Illustrated. Pursue what’s interesting and exciting to yourself.

Epstein and Levitt use stories to share nonfiction ideas. The reverse is useful as well—a writer can use nonfiction expertise in their fictional stories.

Epstein shares an example in Range:

Fantasy writer Patrick Rothfuss began studying chemical engineering in college, which “led to a revelation that chemical engineering is boring.” He then spent nine years bouncing between majors “before being kindly asked to graduate already.” After that, according to his official bio, “Patrick went to grad school. He’d rather not talk about it.” Meanwhile, he was slowly working on a novel.

  • Back of the envelope estimation: Learning to do some back of the napkin estimation helps you improve gut instincts. Guesstimate.

From Range:

The professor later explained that these were “Fermi problems,” because Enrico Fermi—who created the first nuclear reactor beneath the University of Chicago football field—constantly made back-of-the-envelope estimates to help him approach problems.* The ultimate lesson of the question was that detailed prior knowledge was less important than a way of thinking.

They also talk about the 10,000 hour rule and their conversations with Malcolm Gladwell.

  • 10,000 hours (or not): Epstein talks about following his skepticism here. There’s a wide range depending on what you’re trying to learn. His own experience came in his training for 800-meter races. He was a walk-on athlete in college and excelled in his Junior year after a few years of training. One narrative could be that he worked harder than his more talented peers. But he says he was likely an example of low-baseline high-responder. There was more room for improvement.
  • Debating with Gladwell: Epstein and Gladwell shared the stage a couple times at the Sloan conference—2014 and then again in 2019. (I’ve listened to the 2019 one but I’ll listen to the 2014 one soon.) In 2019, Gladwell talks about how he conflated two things: lots of practice (true) + early specialization (false). In any case, both Epstein and Levitt talk about the importance of being willing to learn and willing to update your models.

How do you be a good generalist? Be willing to learn and update your models. How do you be a great generalist? Share what you learn and help others update their models:

So the highest goal I have is: can I bring some stories and research to those conversations and make them more interesting and productive. And help people update their mental models. I’m certainly going to keep updating mine, and that’s kind of the best I can hope for.

Epstein’s done a great job of it with his books.

A skill worth putting 10,000 hours into: high brow infotainment. Read research, wrap ‘em up in stories.

  • Podcast Notes
David EpsteinMalcolm GladwellPeople I (Mostly) AdmireSteven D. Levitt

The ultimate writing machine (Cold Turkey Writer)

July 10, 2021

I rarely see Cold Turkey Writer in the wild but when I do, I know that person probably goes through similar struggles focusing on writing.

For writing sessions that don’t involve research, Cold Turkey Writer gives you everything you need:

  • Nothing

You’re locked into a text editor and get to set (1) a timer or (2) a word count goal.

You get one text file to write in. You get some text settings to restrict a few more things while writing.

Bells & whistles: rain and coffee shop soundtracks.

Screen Shot 2021 07 10 at 6 38 08 AM

I love it. Almost as much I love to come up with reasons not to use it.

  • I forget it’s there: It’s not quite front and center for me when thinking of tools to write in. Probably because it’s definitely not a quick capture tool. I’ve been using Drafts for that lately after years using Evernote.
  • I sometimes don’t end up using the things I write in it: I do have an automation set up with Hazel: when a new file is made from Cold Turkey Writer, copy the text to a new note in Evernote.
  • I find “gooood reasons” to use other apps: I’ll need to look something up while writing, I’ll need to add backlinks to other things, I’ll need to create a table, I’ll need rich text for images…

(For all those things: placeholders work fine.)

Anyway, this was written in Cold Turkey Writer (12 minute timer, rain + coffee soundtrack on) and it was a nice reminder that I really don’t need much at all to start writing.

  • Weblog
Cold Turkey Writer

4 takeaways from “Decoding Greatness” by Ron Friedman | Carousel

July 8, 2021

Check out the full notes for “Decoding Greatness: How the Best in the World Reverse Engineer Success” by Ron Friedman

I put this carousel together with some takeaways from Ron Friedman’s “Decoding Greatness”, which I picked up after listening to his appearance on The Art of Manliness.

(Check out my podcast note post here.)

Here’s the carousel and I’ll update this post with some extended notes on each of the takeaways.

 

View this post on Instagram

 

A post shared by Drawing, Books, bujo, iPad Art (@activerecall)

  • Book Notes
Decoding GreatnessRon Friedman
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