My Annual Reset

In My Personal 996 I noted I cut to 10% for my birthday each year around my annual physical to “reset” everything to be as clean as possible. Here is what I am doing.

Today I got a Dexa Scan, the gold standard for measuring body fat. I’m 14.2% and weigh 177.5. I have 0.68 lbs of visceral fat and 0.20 lbs of subcutaneous fat.

I have my work cut out to cut to 10% by Feb 27. Here’s the routine I’m following.

• Supplement Stack. I signed up for Suppco and have been consulting with Steve Martocci on supplements. My supplement stack is 10 mg creatine, and recommended doses of Optimal Amino, Genius Test, Vitamin D3/K2, magnesium glycinate, and NAD precursor.
• RoboMenu. RoboMenu is designed to maximize protein to avoid muscle loss while restricting calories. Here it is:
  • 2:00pm: Plain chicken strips and 4 oz smoked salmon. This is a total of 490 calories and 74 grams of protein.
  • 7:00pm: 1 lb 93/7 ground beef, japanese sweet potato, broccoli. This is a total of 960 calories and 104 grams of protein.
  • 9:00pm: greek yogurt, banana, blueberries, 1 scoop of whey, strawberries. This is 300 calories and 38 grams of protein. Throw in an Apple, for another 100 calories.
  • Totals: 1900 calories and 216 grams of protein.
• Workout #1. Strength training for about 50 minutes depending on traffic. Normal rotation of legs, arms/shoulders and chest/back with my trainer.
• Workout #2 Cardio. Rotate running and the assault bike. I tweaked my back rowing, so I’m letting that one sit for a bit.
• 100% of other time is work on my Virtual Office Platform, Roam, or with my immediate family with the exception of some books. No TV, No Social Activities, No “Networking Events”, restaurants. And especially very few meetings.
• I’m going to stick to this precise routine until Feb 27 with two exceptions - I’m going to a friend’s 40th bday in St Barts for a weekend where it will be hard to follow with precision.
• Roam has it’s quarterly team offsite the last week of January and we’re going to go to the new Gymkhana in Vegas. I think the Gymkhana in London is possibly the best restaurant in the world, so I’m give it a try in Vegas. Also Shu Chowdhury is a friend and Roam Makes Remote Work for his awesome company, Bowery Engine!
• The Dexa Scan took 15 minutes and cost $199. I’ve scheduled another one for Feb 27 and will report back with how I did. I scheduled my annual physical at that time and will get a full set of labs as well to compare my results to last year.
• Before the haters jump in and say I have no life, I love doing this, I feel awesome, my productivity and focus on my life’s work, !nventions at Roam is higher than ever, and I spent all remaining time with my family, which is a lot because Roam Makes Remote Work.

You can have it all- health, family, work/service - you just need to surgically cut the fat. You’ll feel a sense of freedom when you do what you love.