Ive seen this before. And I am seeing it now. It takes a week to stabilize. This is the bootstrap. I just want to get on it and not have to get off it in the future.

I need to keep writing!

I love running dude. It really helps me meditate. Running outside, in the park.

Just a reminder. Enjoy it.

I dunno whats going on. Just havent been able to mentally dedicate myself. I think I am afraid of jumping in because I feel like then I won’t be able to do anything else.

I have started logging calories again. Lets get the food under control.

I cannot procrastinate! Simplify and do action. That’s it.

The flu

I was sick for like 5 days. The flu helped me reset though. I feel a bit lighter, more normal.

Slowly have to build back. And you have the plan!

Hunger management

The most critical SKILL that I need to learn.

Sober 47

Here is an update

• So clearly I won’t be able to remain sober the whole administration.
• But I want to get healthier with drinking.
• My plan now is to drink non-alcoholic beers.
• But I am okay to have scotch / whiskey.
• Occasional guinness.

I am almost done with drinking. I think beer is 100% done, escept for guinness. I went to the store, and it was awesome. It’s the only one I like anymore. It has a built in regulator.

Beer is doen for me. The only beer I will drink is Guinness. And it is good. Reduces the food.

And because I have been to the store, I am okay.

However, I want to one day visit the distilleries in scotland. So I am okay continuing to drink scotch.

Let’s pay attention to the food. The goal is not to reduce the calories blindly. Keep the protein high, bring down the fats. Some carbs are fine.

I will start logging for a little bit. Let’s see how it goes.

My TDEE:

I want to cut:

These macronutrient values reflect your cutting calories of 2,122 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,622 calories per day.

Pretty straight forward.

Encode this into the apps.

75% of the loss will be fat. 25% will be muscle.

Maybe add berberine.

Forget about the others. Don’t be worried about what they think. You are paying money. And you are working hard. No need to be embarassed.

Please yourself

Summary
In this talk, the speaker shares the journey of a client who was initially overweight, unhappy, and overly concerned with others’ opinions. By choosing to focus on his own self-improvement instead of external validation or drama, the client transformed both physically and mentally—losing 80 pounds and developing greater confidence. The speaker emphasizes the importance of channeling your energy into personal growth habits (diet, exercise, discipline, mentorship) and removing the distractions of other people’s judgments or drama. Ultimately, cultivating a strong sense of purpose and investing in your own goals attracts a like-minded circle and frees you from caring about external approval.

Main Mindset Change
Stop living through others’ lenses and seeking their validation; instead, dedicate your energy and attention to becoming the best version of yourself. By aligning daily actions with meaningful personal goals and cutting out unproductive noise, you shift from people-pleasing to self-mastery.

New administration has started. Let’s get serious. I want to build up my body. The next phase starts now.

Running schedule. Races. Workouts.

I like to see written progress of the RACES i have done. I prefer to see RACES over MILES.

How do I do that with strength? Maybe weight goals. Like how much I am lifting. I like that. Getting to 1 plate, or two plates, etc.

I like to see LONG targets and goals, which also drive me. Like – Marathon 2026. And bringing down my pace.

Big, lofty goals. And more immediate wins.