It’s FRIDAY folks! Here comes item #1 on my “ToDo List”: (You can use these symbols: ☐✅).
🔑 DAILY WIN = COMPLETE THESE 3 (Today? 0/3)
- Item #06: 📕Work “The “Little Red Book” List: <>
- Item #09: 🌙 Listen to a “Nighttime Subliminal” .mp3 Tape: <>
- Item #10: 🍽️ Follow the “Only Meal Template” Eating Plan: <>
MORNING
To start off each day, record my weight as I have been doing so far:
- ✅ #01: 📈 Weigh yourself! (361.9 lbs. – 330.9 lbs. = 31.0 lbs. total weight loss.)
- ✅ #02: 📉 Record Weight Down in Title!
- ☐✅ #03: 😴 Record any Nighttime Whispers! <>
- ☐✅ #04: 🧴 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)
- ☐✅ #05: 🌀 Dry Brushing (5-7 minutes): <>
- ☐✅ #06: 📕Work on “The “Little Red Book” List: <>
- ☐✅ #07: 🌎Read The World Is Waiting For You by Edwina Findley Dickerson: <>
- ☐✅ #08: 🌙 Listen to a “Nighttime Subliminal” .mp3 Tape: <>
FOOD
- ☐✅ #09:🍽️ The Only Meal Template (Repeat 4x/day): <>
- Per meal:
- 1 LARGE potato
- ~300g / 10–11 oz
- baked / boiled / air fryer
- NO oil, NO butter
- 4 egg whites
- scrambled / microwave / nonstick pan
- 1 cup vegetables
- frozen mix or fresh
- broccoli / cauliflower / peppers / onions / spinach / green beans etc.
- 1 LARGE potato
- Calories per meal: ~370
- Calories per day (4 meals): ~1,480
- Per meal:
- ☐✅ #10: 🧂 Condiments (AI Diet v1.0 discipline): <>
- salsa (Costco)
- mustard (Costco & Walmart)
- hot sauce (Costco)
- vinegar (Costco & Walmart)
- lemonade (Costco)
- spices (garlic powder / chili / pepper)
- ☐✅ #11: 💧 2 Liters Water./Day: <>
- Make this each morning and sip all day:
- ¼ tsp iodized table salt (non-negotiable)
- 2–4 tsp lemon juice concentrate (optional)
- 1–2 tsp apple cider vinegar (optional)
- ¼ tsp Lite Salt / Half Salt (optional potassium upgrade)
- Himalayan pink salt is NOT better (usually no iodine).
- ☐✅ #12: 🥂 Martini Water Ritual! <>
- 🌾 Collagen (2 scoops)
- ☐✅ #13: 💊 Take Daily Vitamins: <>
- Fish Oil (Omega-3)
- 2 capsules/day with meals (Buy: Kirkland Fish Oil 1000 mg / Jamieson Omega-3 / Webber Naturals Omega-3)
- Vitamin D3
- 2000 IU/day (Buy: Jamieson D3 2000 / Webber Naturals / Kirkland D3)
- Calcium
- Calcium citrate 500 mg/day (Buy: Jamieson/Webber/Kirkland Calcium Citrate)
- Iodized Salt
- already included in water jug
- also used on food
- Fish Oil (Omega-3)
- ☐✅ #14:💊 Take Weekly Vitamins (Sunday): <>
- Vitamin B12
- B12 1000 mcg once/week (Buy: Jamieson / Webber Naturals / Kirkland B12 1000 mcg)
- Vitamin B12
EXERCISE (Dumbbells are 10 lbs. each)
- ☐✅ #15a: 🏋️♂️ MON — Strength A (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- One-arm dumbbell row — 10 reps/side
- Dumbbell “bed (floor)” press — 10 reps
- Dumbbell shoulder press — 8–10 reps
- Dumbbell Romanian Deadlift — 10 reps
- Knee Sit-to-Stand — 8–12 reps (physio move)
- Calf raises — 20 reps
- Standing ab brace — 10 sec × 5
- 2 sets each:
- ☐✅ #15b:🏋️♂️ TUE — Row EASY + Knee Mini (20–30 min): <>
- Rowing – 20 minutes easy (conversational pace)
- Knee Sit-to-Stand — 1 set of 8 (light)
- ☐✅ #15c:🏋️♂️ WED — Strength B (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- Dumbbell Romanian Deadlift — 10 reps
- Wall pushups OR counter pushups — 10–20 reps
- Knee Sit-to-Stand — 8–12 reps
- One-arm dumbbell row — 10 reps/side
- Bicep curls — 12 reps
- Overhead triceps extension — 12 reps
- 2 sets each:
- ☐✅ #15d:🏋️♂️ THU — Row MEDIUM + Knee Mini (20–30 min): <>
- Rowing – 20 minutes total:
- 5 min warmup easy
- 10 min work pace (slightly hard)
- 5 min cooldown
- Knee Sit-to-Stand — 1 set of 8 (light)
- Rowing – 20 minutes total:
- ☐✅ #15e:🏋️♂️ FRI — Strength A (Dumbbells + Knee) (20–30 min): <>
- 2 sets each:
- One-arm dumbbell row — 10 reps/side
- Dumbbell “bed (floor)” press — 10 reps
- Dumbbell shoulder press — 8–10 reps
- Dumbbell Romanian Deadlift — 10 reps
- Knee Sit-to-Stand — 8–12 reps (physio move)
- Calf raises — 20 reps
- Standing ab brace — 10 sec × 5
- 2 sets each:
- ☐✅ #15f:🏋️♂️ SAT — Row EASY or Mobility + Knee Mini: <>
- Rowing – 15–25 min easy
- Knee Sit-to-Stand — 1 set of 8 (light)
- ☐✅ #15g: 🏋️♂️ SUN — Recovery Day (still do something) + B12: <>
- Easy Rowing – 15–20 min
- Knee Sit-to-Stand — 1 set of 8 (light)
PROJECTS
I have a goal of getting the “Barn Suite” in order. Did any of these happen today?
- ☐✅ #16a: 🏚️ Label Filing Cabinet Boxes & Contents: <>
- ☐✅ #16b: 🏚️ Assemble Lamp: <>
- ☐✅ #16c: 🏚️ Oil Cutting Board: <>
- ☐✅ #16d: 🏚️ Purchase Corner Bookcase: <>
- ☐✅ #16e: 🏚️ Assemble Corner Bookcase: <>
- ☐✅ #16f: 🏚️ Clean Kitchen: <>
And assembling my music studio?
- ☐✅ #17a: 🎹 Fix/Restore external drives: <>
- ☐✅ #17b: 🎹 Download software: <>
- ☐✅ #17c: 🎹 Assemble drum kit: <>
And don’t forget the bookkeeping!
- ☐✅ #18a: 📷 Download OneDrive Data! <>
- ☐✅ #18b: 📷 Photograph “Physical” Journals! <>
And just for fun:
- ☐✅ #19a: 🌙 Read Keith Moon Book: <>
- ☐✅ #19b: ✈️ Flight Simulator (Take off/land Courtenay Airport!): <>
🔝 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: <> |
| 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 |
|---|---|
| Monday Tuesday Wednesday Thursday Friday Saturday Sunday | ☐✅ 🎸 Music Studio Setup: <> ☐✅ ✈️ Flight Simulator: <> ☐✅ 🎶 Learn Sultans of Swing: <> ☐✅ 🗣️ Learn Tagalog! <> ☐✅🌙 Read Keith Moon Book: <> ☐✅🧠 Read Dr. James Doty Book: <> ☐✅ 🎧 Listen “Maggie Murphy (Notes)! <> ☐✅ 🎧 Listen Dr. K videos! <> ☐✅ 📖 Read The Unified Manifestation System. Improvement? ANY UPGRADE IDEAS?: <> ☐✅ 💻 Manus Software! <> ☐✅ 🌿 Etc.?: <> |
📋Additional Daily Notes
Today I…
