Seriously. I am just eating a lot. The salads. The take outs. Holy shit, how can I eat so much? Im eating 3000 calories a day.

Cmon dude, be careful. Lets focus.

Remember the vacations. The portions, the simplicities.

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Eat better.

Be keto if youw ant

Dude, I have been undercounting my calories by a LOT. I mean A LOT. ChatGPT is a GODSEND

I looked at some of my regular LUNCH orders from a salad place

Your estimated calorie intake for this Just Salad order is 2,010 calories.

Breakdown:
Arugula → 20 calories
Roasted Sweet Potatoes → 150 calories
Garlic Butter Croutons → 150 calories
Sliced Carrots → 30 calories
Sliced Cucumbers → 10 calories
2X Oven Roasted Chicken → 600 calories
2X Crispy Chicken → 800 calories
Heavy Smoky Poblano Ranch (Mixed In) → 250 calories
The crispy chicken and heavy dressing alone make up over half the total calories. If you want to cut this down while keeping the flavor, dropping just one crispy chicken and lightening the dressing could save 500+ calories. Let me know how you want to tweak it next time! ​

What the actual fuck

Here is a nother one

Your estimated calorie intake for this Build Your Own Salad is 1,980 calories.

Breakdown:
Leafy Greens & Cilantro → 50 calories
Edamame → 120 calories
Garlic Butter Croutons → 150 calories
Cucumbers → 10 calories
2X Oven Roasted Chicken → 600 calories
2X Crispy Chicken → 800 calories
Heavy Smoky Poblano Ranch (Mixed In) → 250 calories
The crispy chicken and dressing are the biggest contributors here. Let me know if you want adjustments to fit your goals better! ​

Fucking wasted all this time.

My mindset gets better. And I see other people working on themselves, which makes me feel better.

The next day, my legs feel better. My breathing is better. I sleep better and faster. I am less anxious. This is therapy.

The sweet spot for me is 10km run/walk. This is the ultimate reset. I just have to mentally commit myself to 2 hours of effort.

Now I feel like going again.

SHIT I think I can do the half this weekend. LETS FUCKING GOOOO

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The mind works in strange ways. Well, at least my mind. ChatGPT tells me that I have hyperfocus and motivation irregulation adHd?.

I need to be mentally ready before I dive in. That’s what’s been holding me back. For instance, with in 2023 and 2024, I was mentally in. I had no questions. I had simplified what I was focussed on (running) and I dove in. The momentum was tremendous.

The question I have for you is that – do you want to (1) loose weight (2) fix your body’s vitals like BP, glucose, etc?

I dunno. It feels like so much work. Okay fine, I get it. What is my goal?

Marathon 2026. Is this an actual goal? Do you want to do this? I do.

I need some time to focus on other parts of the body besides the running load. Although cardio is important. I am so mentally stuck right now.

Like right now, I can’t stop thinking about the half marathon. I am not ready due to the Touching base and Injury injury. But I feel obligated to participate.

but let’s say you don’t participate – you shouldn’t get into a all or nothing mentality either. doesnt mean you sit at home and do nothing.

Fuck man. I am confused. Mentally stuck. What should I do? i am going to give myself time.

I just want to go to the park and enjoy. Ultimately thats what I want to do. I want to enjoy the gym. and not overly perspective.

Okay, done. Lets reduce the pressure and focus on enjoyment for now.

Chatgpt tells me that I have hyperfocus and motivation disregulation. This matches what I have seen in my own behaviors. The focus I had for the marathon was pretty cool. But I was not able to focus on other things.

tldr from chatgpt:

• Only track protein
• Reset the tunnel vision:
  • Take a 5-minute walk.
  • Do 10 deep breaths.
  • Step outside for fresh air.
  • Switch to another room.
• Alarms to trick you

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Here is what chatgpt says:

1. Manage Hyperfocus Without Neglecting Other Areas

✅ Use Time Blocks & Alarms

• When you get into something, you lose track of time—so set a non-negotiable alarm for transitions (work → gym → family time).
• Example: “Workout ends at 7 PM, no exceptions” → set an alert and stick to it.

✅ The “Parking Lot” Method

• If you’re hyperfocused on one thing but need to shift, write down where you left off so your brain knows you can return.
• Example: If deep into work but it’s gym time, write your last thought → return later.

✅ Gamify Transitions

• If shifting gears is hard, make it a challenge (e.g., “Can I transition in under 2 minutes?”).

2. Prioritize Without Overwhelm

✅ The “Top 3” Rule

• Each morning, write down the 3 most important things (1 health, 1 work, 1 personal).
• Keeps you from going all-in on just one thing.

✅ Set “Good Enough” Goals

• Instead of “perfect workout”, aim for “good workout that keeps me consistent.”
• Instead of “perfect diet”, aim for “consistent protein + calories in check.”

3. Keep Health on Autopilot (So It Doesn’t Get Ignored)

✅ Pre-Decide Meals & Workouts

• Hyperfocus makes decision fatigue a problem → remove choices.
• Example: Stick to 5-6 go-to meals and rotate them.
• Example: Auto-schedule workouts (e.g., “Monday & Thursday = gym, Tuesday & Saturday = run”).

✅ Use “Momentum Over Motivation”

• When you lose motivation, fall back on structure, not feelings.
• Example: “I don’t have to want to work out, I just have to show up.”

4. Relationships & Family: Stay Present

✅ Set Hard Stop Boundaries

• Example: “At 8 PM, laptop is off, phone down, and I’m with family/girlfriend.”
• You need this rule, or work/fitness will eat everything else.

✅ “Full Focus Mode” for Family & Partner

• If you struggle with being distracted when with them, put your phone on Do Not Disturb.
• Ask engaging questions—helps prevent zoning out.

✅ Use Shared Calendars or Reminders

• Helps you not forget important dates (because hyperfocus might make you miss them).

5. Food: Keep It Simple, Keep It Structured

✅ Meal Prep the “No-Brainer” Way

• If food becomes an obsession, pre-plan simple meals to remove the mental load.
• Example: Rotate between 3-4 staple lunches/dinners (like your crispy chicken salad or high-protein meals).

✅ Batch Cooking for Decision Fatigue

• Cook large portions so meals are grab-and-go instead of a new decision every time.

✅ Track Protein, Not Every Calorie

• Instead of getting lost in obsessive tracking, just focus on hitting protein and the rest will mostly fall into place.

6. The “Reset Button” Strategy

When hyperfocus pulls you too deep, don’t get frustrated—just use a reset habit:

• Take a 5-minute walk.
• Do 10 deep breaths.
• Step outside for fresh air.
• Switch to another room.
  This helps snap out of tunnel vision when needed.

7. Planning for The Week:

Every Sunday night (or Monday morning):
✅ Plan your top 3 priorities for the week.
✅ Pre-schedule workouts.
✅ Pre-select go-to meals.
✅ Block non-negotiable time for family/relationship.

I am seeing people loose weight. Either with ozempic or with calorie counting. This is the only way.

I am annoyed by the knee injury. It fucked me up. I am mad.

I am mad as fuck about being not judicious with time here.

I am mad that I don’t wake up earlier in the morning and just going for it. Fuck this.

Im almost there. I want to run and lift weights. I am missing it. Missing the fun of it.

Damn dude. Should I try this? For weight, bp, bg,

You know what day it is. I need to center my self a bit.

I am worried:

• Not making progress
  • Am I measuring the right variables?
• BP is out of control
  • Am I measuring it?
  • Do you want to get on medication?
  • Alternative therapy also requires making sure you measure it.
  • Ozempic
• Weight is static
  • Are you measuring it? If no, then how do you know?
  • Dial the calories down and then see?
  • Ozempic?
• Body fat is static
• Blood sugar issues
  • Are you measuring this? You have CGMs, so you can set them up
  • What is the therapy here? Ozempic?
• Injury is still healing
  • I cannot run without worry. This is so annoying.
  • Remedy is to just let it heal
• Have the flu
  • Even worse. Impacts everything
• Have not been able to work out at all
  • Injury and flu have caused me to just chill at home
• Running has collapsed
  • AHH
• Eating is okay, but could be better.
  • Am I tracking what i am eating? How do I know?
  • I am sick of food. I just want simple healthy food that I can quickly cook at home.
  • One therapy here is time management so that I can actually do the work
• Sleep is shit
  • I stay up too late. I need time to relax. I cant relax until its the night. Why?
  • Take some days off maybe?
• Stress is out of control
  • Too many things happening.

It’s okay. This was my worry dump. Going to take a deeper look at this.

Remember that Serhant wakes up in the morning

Another one is the Amalfi Jets guy:

The morning is for personal goals, before the work goals

6am at the gym. 7am he is done. 7:30 he is at work.

What can i do?

• Generate an hour of time in the morning.