The work week is almost “done”. Here comes item #1 on my “ToDo List”: (You can use these symbols: ☐✅).
DAILY WIN CONDITION: Complete any 5 items from the daily list. Anything above 5 is bonus.
🔝 MORNING/NOON/NIGHT!
- ✅ #01: 📈 Weigh yourself! (361.9 lbs. – 311.8 lbs. = 50.1 lbs. total weight loss.)
- ✅ #02: 📉 Record Weight Down in Title (Down More Each Day & the Food Introduction List)!
- ✅ #03: Record any Nighttime Whispers! (None!)
- ✅ #04:🔮Daily Practice for the Unified Manifestation System to stabilize your internal state before selling/teaching it! (*** UMS PROGRESS NOTES GO HERE ***): (Done!)
- ☐✅ #05: 💍 Ring Touch + Whisper! <>
- ☐✅ #06: 🤵 Cufflink / Collar Adjustment! <>
- ☐✅ #07: 😏 The Calm Smirk! <>
- ✅ #08: 🌙 Listen to a “Nighttime Subliminal” .mp3 Tape: (Kirk & Evie for night & naps!)
⭐ PHASE 1 (Months 1–2): Foundation & Stability
Goal: Build the body, space, and identity capable of holding success
- ☐✅ Aggressively manage knee rehab and weight-loss because mobility is the bottleneck for the entire future.
- ✅ #09: 🌀 Adhere to “The Ai Diet Plan 2.0” Foods? (*** WHAT TO EAT ***): (Yes)
- ☐✅ #10: 🥂 Martini Water Ritual! <>
- 🌾 Collagen (2 scoops)
- ☐✅ #11: 💊 Take Vitamins: <>
- ☐✅ #12: 🧴 Body & Face Care (AM/PM)
- (AM) Cleanse → “Splash of Water”
- (PM) CeraVe SA Cleanser + CeraVe Renewing SA Cream
- Dove Pro-Retinol 1–2× per day (belly/flanks)
- ☐✅ #13: 🌀 Dry Brushing (5-7 minutes): <>
- ☐✅ #14: 🦵 Knee Routine (2-Minutes In-Bed Routine): <>
- (comfortable, low effort, no equipment)
- Quad Squeeze (Activation)
- Leg straight.
- Gently tighten the muscle above your knee.
- Hold 3 seconds, release.
- 6 times
- (~20 seconds)
- Heel Glide (Mobility)
- Slide heel toward your butt a few inches, bend knee slightly.
- Slide back out.
- 6 slow glides
- (~30 seconds)
- Straight Leg Hover (Strength)
- Keep leg straight, lift it just 2–3 inches off the bed.
- Hold 2 seconds.
- Lower slowly.
- 6 reps
- (~30 seconds)
- Ankle Flex/Point (Circulation)
- Point toes away, then pull toes toward you.
- Slow and easy.
- 10 times
- (~20 seconds)
- Time: ~2 minutes
- ☐✅ #15: 🫗 DRINK 8 cups × 8 oz = 64 ounces of water per day! (Drank: x cups of:💧): <>
- ✅ #16: Clean/Organize/Optimize the“Barn Suite” so you have a professional, inspiring workspace! (*** PROGRESS NOTES GO HERE ***): (Purchased light!)
- ☐✅ #17: Finalize/Format the AI Diet Plan 2.0 PDF so you have a finished product that anchors your identity! (*** 2.0 PROGRESS NOTES GO HERE ***): <>
Outcome of Phase 1:
- Your body improves
- Your identity aligns with your mission
- Your space supports creation
- Your first product exists
This is the baseline that prevents collapse later.
⭐ PHASE 2 (Months 3–4): Infrastructure & Income
Goal: Build the simple business engine that can scale later
- ☐✅ Set up the funnel: Free Guide → Email List → $37 paid offer (diet plan, challenge, or toolkit).
- ☐✅ Set up payment systems (Stripe, Gumroad, etc.) so you can receive money automatically.
- ☐✅ Build a minimal website/landing page offering the free guide and clear messaging.
- ☐✅ Begin posting one high-quality YouTube Short per week to drive attention into the funnel.
Outcome of Phase 2:
- You can capture attention
- You can capture emails
- You can accept money
- You start building audience
This is the engine that will fund everything else.
⭐ PHASE 3 (Months 5–8): Testing & Scaling
Goal: Validate the Unified Manifestation System with data
- ☐✅ Pilot test UMS with 10–20 people for 30 days to gather stories, evidence, and confusion points.
- ☐✅ Refine language, simplify instructions, and design a one-page “Daily Practice Card.”
- ☐✅ Publish testimonials, case studies, and results as proof of concept on the website.
- ☐✅ Launch a low-cost digital product or monthly membership to generate recurring revenue.
Outcome of Phase 3:
- Proof that your system works for others
- Social evidence
- Improved clarity
- Actual revenue
This is where ideas become assets.
⭐ PHASE 4 (Months 9–12): Expansion & Life Design
Goal: Build the future you actually want to live in
- ☐✅ Write a concise “Reciprocity” model for the Philippines charity, rooted in dignity, not pity.
- ☐✅ Draft a realistic, budgeted, 12-month plan to visit the Philippines for mission work, research, and networking.
- ☐✅ Increase content to 2–3 Shorts per week once momentum is easy (not forced).
- ☐✅ Consider hiring help (editor, assistant) if revenue allows.
Outcome of Phase 4:
- Charity with structure, not fantasy
- Travel with purpose, not escapism
- Larger audience
- Delegation + scale
This is where life turns outward.
🔝 WEEKLY “NICE TO DO”!
| Day | Focus Area |
|---|---|
| Monday | ☐✅ 👕 Laundry Day: <> |
| Tuesday | ✅ 🚿 Shampoo + Conditioner Routine — Aussie Miracle Moist Shampoo for 30–60 seconds, rinse, then apply Being BIG HAIR Volumizing Conditioner to mid-lengths and ends for 2–3 minutes before rinsing cool: (Done!) |
| Wednesday | ☐✅ 🥗 Record “Weight Loss” Video: <> ☐✅ 📹 YouTube SHORTS VIDEO Creation: <> |
| Thursday | ☐✅ 📹 YouTube Video Upload @ 5:45 PM: <> |
| Friday | ☐✅ 📡 Social Media Posting/Updates: <> |
| Saturday | ☐✅ 📹 YouTube LONG Video Creation: <> |
| Sunday | ☐✅ 📹 YouTube Video Upload @ 5:45 PM: <> |
🔝 FUN, FUN, FUN!
| Day | Focus Area |
|---|---|
Friday | ☐✅ 🎸 Music Studio Setup: <> ☐✅ ✈️ Flight Simulator: <> ☐✅ 🎶 Learn Sultans of Swing: <> ☐✅ 🗣️ Learn Tagalog! <> ✅🌙 Read Keith Moon Book: (Read a little bit while waiting for my son!) ☐✅ 🎧 Watch “Maggie Murphy vid. (Notes)! <> ☐✅ 🌿 Etc.?: <> |
📋Additional Daily Notes
🥇 New Eating Rules (Most Important → Least Important)
- Stop eating after dinner — late intake is the #1 cause of daytime bowel activity.
- Eat the largest, most fiber-dense meal at dinner (potatoes, beans, lentils, vegetables).
- Coffee within 30–60 minutes of waking (with oat creamer if desired).
- Drink water immediately upon waking to rehydrate and prime the colon.
- Eat a bulky, low-pleasure breakfast (oats or potatoes; no hummus, desserts, or fruit-heavy meals).
- Eliminate afternoon and evening coffee entirely.
- Keep meals consolidated to 3–4 large plates per day (no grazing).
- Maintain consistent meal timing day to day (especially dinner and breakfast).
- Keep fat intake very low and steady (no oils; avoid fat swings).
- Front-load hydration earlier in the day and taper toward evening.
Why this order matters
- #1–#3 control when the colon empties
- #4–#6 trigger and sharpen the morning reflex
- #7–#10 stabilize the rhythm so it repeats daily
Miss #1 or #2 and the rest barely work.
Get the top 5 right and most people succeed within 3–7 days.
On the AI Diet Plan v2.0, food is organized into a few clear categories designed to make eating abundant, automatic, and predictable. The foundation of the plan is unlimited foods, which you eat freely until comfortably full without measuring or restricting. These include potatoes of all kinds, beans, lentils, vegetables (both starchy and non-starchy), whole fruit, oats or oatmeal, and rice. These foods are naturally high in fiber and water, low in fat, and low in calorie density, which means they trigger fullness before overeating is possible. They form the bulk of every meal and are the primary drivers of both weight loss and digestive regularity.
Alongside these are safe pleasure foods, which are allowed daily but are not unlimited. Their role is psychological rather than nutritional: they prevent feelings of deprivation and rebellion. These include items like hummus (preferably oil-free), chickpea-based snacks, apple desserts such as baked apples or applesauce, oat creamer used only in coffee, and simple low-fat, oil-free yogurt-style dips. These foods are meant to be used intentionally, usually once or twice per day, as accents rather than the base of a meal, and they work best earlier in the day or at dinner rather than late at night.
The plan also allows occasional foods, which are optional and easy to overdo. Water-packed tuna or other very lean proteins fall into this category. They are not required for success but can be included sparingly if desired. In contrast, there is a clear list of removed foods—not because they are “bad,” but because they break the system’s satiety and rhythm. These include all oils, cheese and high-fat dairy, nuts and nut butters, pastries, fried foods, processed snacks, and fat-plus-sugar combinations. These foods bypass fullness signals and disrupt both appetite control and bowel predictability.
In terms of drinks, the plan is simple: water at about two liters per day, coffee if desired, unsweetened tea optionally, and oat creamer allowed only with coffee. Sugary drinks, juice, and alcohol are best avoided, especially while establishing rhythm and consistency. Overall, the AI Diet v2.0 isn’t about micromanaging food choices but about choosing the right categories of food. If something is high-volume, high-fiber, and low-fat, it belongs. If it’s calorie-dense, oily, or engineered for pleasure, it doesn’t. The result is big plates of simple food, eaten freely, with biology—not willpower—doing the work.
Today unfolded in a quiet but heavy way.
This morning I dropped my wife and daughter at the airport as they flew out to Toronto. Afterward, the house felt empty. I picked my son up after school and we went to McDonald’s together. We used coupons — a free cheeseburger, free fries, free ice cream — and just drove around for a bit. I showed him the view of Goose Pit from up high, then we went down to Goose Pit itself before heading home. Later in the afternoon I lay down and had a nap.
In the evening I went to Costco. I picked up blueberry muffins and turkey breast for my son — he really liked that. I looked for potato salad and egg salad but they didn’t have any. I also bought a floor lamp for my barn suite, something practical I actually needed. After Costco, I went back to McDonald’s, had Weetabix and black coffee (see photo to the right), and spent time thinking and talking through diet plans, weight loss, and what the next step forward should be.
As the day went on, my thoughts kept circling back to the same place. I remembered how motivated I was when I first started the AI Diet Plan — potatoes, egg whites, vegetables, no fat, no dairy. I remembered how light and hopeful I felt back then, how I believed that if I got my weight down, something meaningful might finally arrive in my life. I remembered Victoria, the lowest weight I hit, and how things slowly unraveled afterward — the broken water canister, the discouragement, and the growing realization that the future I was imagining might never materialize.
I questioned everything today. Manifestation. Religion. The idea that goodness is repaid. I called out what feels like dangling carrots — promises of reward that never come. I said I’m tired of helping, tired of trying, tired of working hard only to feel like everyone else benefits. I admitted that sometimes it feels easier to just enjoy what I can for whatever years I have left and let the rest go.
From there, my thinking shifted back to something concrete: my body. I explored the idea of a very aggressive but time-limited weight-loss strategy — a cauliflower-based, protein-heavy cut designed to create a large calorie deficit without starvation. We talked through what that would actually look like, meal by meal. Cauliflower rice, vegetables, egg whites, lean protein, soy sauce, black coffee. We talked about hunger, safety, sodium, protein, and limits. We talked about how fast weight loss could realistically happen, how long such a plan could be used, and how it would need to transition into something sustainable afterward.
By the end of the day, I wasn’t looking for motivation or promises anymore. I was looking for realism. What’s possible. What’s worth doing. What isn’t. I didn’t make a final decision. I didn’t commit to anything forever. I just tried to understand my options without illusion — both physical and emotional.
That’s where today ended: tired, honest, unsettled, but still thinking.
