Mindflayer's looking for abs Log

Bonus Commentary:
Thru trial and error, my water system is now only 4 (500ml) containers.. 3 black lids and one Red.
After I drink the red one, that is 2000ml, and then I refill 3x 500ml + 280ml in the red. It is way easier
to pace myself to finish by 6 or 7pm. I also fill my 500ml 2 scoops protein, collagen, and creatin every morning.
The last one is a veg mix from the Outlive Diet book. (only once-twice per week) Protein drink and Veg smoothie do NOT count to the 1 gallon of water per day.
Note the Ted Lasso "Believe" poster in the background.

For Christmas I got myself a weighed vest. I have used it on the treadmill and it feels very balanced.
My wife bought my the Outlive Diet Cookbook.
I have only tried two of the recipes and they are very good for what I am doing. (high protein, reasonable calories.)

Official Day 1 of 75 HARD
2026-01-05
Wt: 175.0
Steps 20,097
Norwegian 4x4 day (Heart)

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 84. What Went Wrong by Lewis page 116
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 166 protein - Calories 1933.
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.
Today's mood/saying: Up early to do Extra Chores.

Day 2 of 75 hard
2026-01-06
Wt: 173.9
Steps 20,233
Chest/Arms

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 98. What Went Wrong by Lewis page 130
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 155 protein - Calories 1835.
Finished water by 6pm.

Outdoor Pic, Bonus pic: gear after running in the rain, Progress pic, Food pic.
Today's mood/saying: Rain, What rain?

Just popping in to say that I’m following along

Good luck

Thanks!

Day 3 of 75 hard
2026-01-07
Wt: 173.9
Steps 20,487
Grip Strength/Farmer Carry

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page116. What Went Wrong by Lewis page 140
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 179 protein - Calories 1998.
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.
Today's mood: I butchered it myself and saved 25%.
14 steaks, 9lbs meat and a tray of trimmed off 4 lbs fat!!

Day 4 of 75 hard
2026-01-08
Wt: 173.9
Steps 20,136. Got up late and forgot to put on my pedometer for my AM outdoor exercise. Actually did +26,000 steps.
Abs Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page144. What Went Wrong by Lewis page 160
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 173 protein - Calories 1940.
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.
Today's mood: Drinking my Vegetables

Day 5 of 75 hard
2026-01-09
Wt: 173.7
Steps 20,155.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page165. What Went Wrong Finished
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 152 protein - Calories 1913.
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.- Oatmeal with Blueberries and Protein Yoghurt- Dinner Pic
Today's mood: Making Small adjustments,

Day 6 of 75 hard
2026-01-10
Wt: 173.7
Steps 20,148.
No Extra Workout ('kind of ' rest day)

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page180. New Book 'Choose Your Enemies Wisely' by Bet-David P6 (by one of my fav. podcasters of old... Valuetainment)
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 190 protein - Calories 1990. I Can't See how to get 100g per lb of weight without using at least 3 scoops of protein powder per day.
My 150g days are 2 scoop days, +175g are 3 scoop days. (two in a drink and one in a Green Smoothie) Also, this is by far the longest that I have gone (10 days) without eating some chips or cookies in 50 years?!?
Finished water by 6pm.

Outdoor Pic, Progress pic, Food pic.- The grey mush in the bottom right are Sardines. Bonus Book pic
Today's mood: Force myself to read Copywriters handbook, I feel that it is virtually obsolete now and an AI can do as good, if not better.

Day 7 of 75 hard
2026-01-11
Wt: 172.8
Steps 20,169.
Chest Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page200 : Choose Your Enemies Wisely' P16
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 155 protein - Calories 1663.

Outdoor Pic, Progress pic, Food pic(s)
Today's mood: Grinding is a good thing.

Day 8 of 75 hard
2026-01-12
Wt: 172.1
Steps 20,385.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page220 : Choose Your Enemies Wisely' P26
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 150 protein - Calories 1940.

Outdoor Pic, Progress pic, Food pic(s) I was supposed to make Spaghetti as well for rest of the family.
I was not going to eat any.... then forgot to make it.
Today's mood: Up Early- Long Day ahead.

Day 9 of 75 hard
2026-01-13
Wt: 173.0
Steps 20,169.
Shoulder Day - Pinched a nerve in my upper back. Have to be more careful.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page242 : Choose Your Enemies Wisely' P38
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 138 protein - Calories 1840.
Is really hard to get 150g protein if I have an avocado that day.
Outdoor Pic, Progress pic, Food pic(s) Lunch (a whole avocado) and Dinner (leftover Onion, mushrooms and Chicken breast)
Today's mood: Doing a Blood Test today.

Day 10 of 75 hard
2026-01-14
Wt: 172.6
Steps 20,310.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page262 : Choose Your Enemies Wisely' P50
Laughed when I read, to get focused, get rid of distractions. The example they give is Fantasy Football.
Just finished a FF with my friends. I know nothing about football and used the 'auto pick' most of the time.
I have never watched a full football game and knew pretty much 30% of the rules before we started.
out of 12 participants (maybe 5-6 were serious and in many FF leagues) I actually won. Beginners luck.
Trying to weasel out of participating in next year's FF.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 132 protein - Calories 1565. (was bloated on water and didn't feel like eating more )

Today's mood: Blood Test Results: Everything seems as usual. I have a condition that puts my numbers off, but all have
been steady (for the last 5 years) and were expected for a person with my condition.
Creatine was normal 98 (Range is 45-110)
The only number that was new and way off was Creatine Kinase. Normal is under 165.
My reading was 457.
From Google AI.
Any condition, injury or event that causes muscle damage and/or interferes with muscle energy production or use increases levels of CK in your blood. For example, intense exercise can increase CK levels. Strenuous or unfamiliar exercise is the most frequent cause. Levels can rise 5–30 times the normal limit within 24 hours of a workout and may take up to a week to return to baseline. Still working out about 3h per day. May have to cut back a bit. Will discuss this number with my Doc to see if it is ok. Will continue, but with less weights until the doc gives me the 'thumbs up (or down).

Outdoor Pic, Progress pic, Food pic.- Oatmeal with Blueberries and Protein Yoghurt

Day 11 of 75 hard
2026-01-14
Wt: 171.9
Steps 20,216.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page280 : Choose Your Enemies Wisely' P60
My number one lack of progress in Business is my lack of an 'Enemy' to drive me.
(Like golf, it is me vs. me and I am really lazy.)
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 149 protein - Calories 1980.

Here is a typical breakdown. (see photos)

Every Day
Protein Shake, with Collagen and Creatine. pro = 53g Cal 300
Protein Bar (builder Bar) pro = 21g Cal 180

Lunch
3 Eggs (3 whites, only one with yolk) pro = 18g Cal 100
Protein Smoothie (previous posted recipe) pro = 20g Cal 230

Dinner
Air Fried Salmon Steak pro = 9g Cal 260
steamed Broccoli pro = 7g Cal 100
steamed Carrots pro = 0g Cal 70
orange pepper (1/4) pro = 0g Cal 10
Lo Cal Mayo (tbsp) pro = 0g Cal 40

Snacks
Pepperoni pro = 9g Cal 150
Almonds pro = 8 Cal 310
peanuts pro = 4 Cal 150

Total Protein 149 Calories 1900

Where the heck do I fit in 260 calories for a whole avocado? or 140 for an apple or pear?

Today's mood: Wife was bored with my morning Walk Photos.. (so bonus walk photo included)

Outdoor Pic, Progress pic, Food pic.- Protein Shake ingredients. (that 500ml water does NOT count towards the 3800ml daily water)

Bonus Frosty sunrise Photo

Day 12 of 75 hard
2026-01-16 (forgot to change last post's date to 15)
Wt: 172.6
Steps 20,861.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 300 : Choose Your Enemies Wisely' P70
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 135 protein - Calories 1890.

Today's mood: Starting my walk a minute earlier every day. (ie. leaving the house 15 minutes earlier now, to
get started in the dark and finish after sunrise... an Andrew Huberman morning light thing to reset circadian rhythm)

Outdoor Pic (preparing for a concrete pour on my walking path) Not sure what they are installing here. Progress pic, Food pic.

Feel Free to guess. I have no clue.
If there are healthy (natural) tips on how to show your abs, I am all ears.
Last time I had a 6 pack, i was 15 and that was 45 years ago!

Day 13 of 75 hard
2026-01-17
Wt: 172.8
Steps 20,018.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 320 : Choose Your Enemies Wisely' P80
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 135 protein - Calories 1890.

Today's mood: Veg smoothie (not a protein version)

Outdoor Pic Concrete Poured Not sure what they are installing here. Progress pic, Food pic. I use 16 of the first 17 ingredients. (no kelp)

Here is the Recipe of that Vegetable/Fruit smoothie. It is VERY thick. If you want to make it smoother, add the Almond Milk. I skip the Kelp, Cilantro, Malk? (I assume they meant Almond Milk) and Broccoli.

Day 14 of 75 hard
2026-01-18
Wt: 171.7
Steps 20,460.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 340 : Choose Your Enemies Wisely' P90
The book is good and I am taking notes.
My Enemy is Death!!! (For H&F, a more refined answer would be, letting my body age without fighting back.)
My strategy is to beath that MFer back with more sleep, diet and exercise.
If you read my thread on the Business, Finance and Investing Forum, my Enemy is the TAXMAN. My strategy has recently changed
from increasing my Net worth to early generational wealth transfer to minimize estate, capital gains, and probate tax.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 142 protein - Calories 1920.

Today's mood: Foggy morning exercise.
Outdoor Pic . Progress pic, Food pic. Lunch is eggs and Veg Mix, Dinner is Oatmeal, High Protein Yoghurt and Hemp seeds& Salmon

Day 15 of 75 hard
2026-01-19
Wt: 172.6
Steps 20,073.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 360 : Choose Your Enemies Wisely' P100.
(doesn't count for the 75 hard...Finished Reading my Fiction Book Tom Sawyer. now reading Never by Ken Follett for fun.)
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 143 protein - Calories 1920.

Today's mood: Up very early for chores.
Outdoor Pic . Progress pic, Food pic. Lunch is Apple + Tuna in 1/2 Spinach wrap , Dinner is Steak and horseradish sauce.

Day 16 of 75 hard
2026-01-20
Wt: 172.8
Steps 20,544.
Back to weights (Chest day.. definitely stronger after 1 week rest)

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 380 : Choose Your Enemies Wisely' P110.
Will have to read +100's of pages of legal and engineering reports tomorrow to prepare a contract, so will cut my regular reading to minimum for 1-2 days.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 165 protein - Calories 1890.

Today's mood: DEXA Scan says Dec 20 30.1% body fat -> Jan 20 28.6% body Fat.
(my home scale says 25.1%... so it under reports by 3.5%. I assume DEXA is correct.)
Outdoor Pic . Progress pic, Food pic. Lunch is Eggs + Oatmeal-Protein bowl. Bonus Photo is my 'Runmefit' weekly step report for last week.

Day 17 of 75 hard
2026-01-21
Wt: 172.3
Steps 20,215.
Abs Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 390 : Choose Your Enemies Wisely' P110.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 140 protein - Calories 1880.

Today's mood: Even If I do get lean, the best I can hope for is to look like raggedy old Ralph Fiennes as Odysseus in 'The Return'
Outdoor Pic . Progress pic, Food pic. Lunch is a Pear, Salmon Jerkey, spinach wrap of turkey and cheese

Day 18 of 75 hard
2026-01-22
Wt: 172.3
Steps 21,848.

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 404 : Choose Your Enemies Wisely' P110.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 1930g protein - Calories 2000.

Today's mood: Morning exercise in the cold is the new Coffee. I only have had coffee (about 250ml) four times in the last two weeks.
Outdoor Pic . Progress pic, Food pic.

Bonus pics. Photo at sunrise: Went out to dinner for the first time in 3 weeks. Ordered Diet coke.+ Salt and Pepper Wings with celery. 8 wings in the pile.

do you think you need to cut the calories to drop some weight? I know it's not primary objective but....looking for abs etc?

Absolutely yes.

My DEXA Scan says my RMR (Resting Metabolic rate ) is 1523 Calories/day. My Calculator says 900-1000 calories burned (for 170lb person) walking 10miles (20,000 steps)
So I am right at -500 calories per day. and If 1lb =3500 calories I am on schedule to lose 1lb per week. My RMR will drop as I lose weight, so I will have to drop calorie intake
as I drop wt.

In my prep discussion, on Dec 31 or so, I think I mentioned that I could do around 150g protein if I kept just under 2000 calories, but as i cut calories,
I would have to drop my protein.... but not less than 120g protein.
I was thinking to drop 100 calories and 7g of protein each month. so
Feb would be 1900 cal and around 141g protein.
Mar 1800 calories 134g
Apr 1700 cal 127g
and
May 1600 cal 120g protein.

Day 19 of 75 hard
2026-01-23
Wt: 172.8
Steps 20017.
Shoulder Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: The Copywriters Handbook page 432 Finished : Choose Your Enemies Wisely' P120. New book 'Writing and Thinking.' Forrester, Steadman and McMillan
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 147g protein - Calories 1620.

Today's mood: I stopped listening to music on my morning walk and do more random thinking... sort of like a meditation on what I have to get done that day/week/month(s) ahead.
Outdoor Pic, Progress pic, Food pic.

Bonus Outdoor pic

Day 20 of 75 hard
2026-01-24
Wt: 173.2
Steps 2014.
Chest Day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: Choose Your Enemies Wisely' P130. New book 'Writing and Thinking. P10
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 131g protein - Calories 1320.

Today's mood: Another Dry Textbook on the structure of writing. Boring, but I should read it if I am going to
write a true crime story on Poker. The story is/was reported and had an episode in Sin City Murders.
I knew the villain IRL and have some backstory not mentioned, that leads up to the crime.

One of my pet peeves is listening to poor/bad English in advertising/podcasts and vlogs.
Not that mine is much better.. but
The two most common errors I hear are
1) 'various different types' That is similar to saying we took a huge big plane. Using two adjectives that mean the same thing is redundant.
2) He ran fast. No he didn't. Fast is an adjective. He is a fast runner.
He ran quickly. Quickly is an adverb.

Outdoor Pic, Progress pic, Food pic. Bonus Book Pic.

Day 21 of 75 hard
2026-01-25
Wt: 172.1
Steps 21586
Abs day

1) Water 1 gal: Completed
2) Progress Pic: see below
3) Reading: Choose Your Enemies Wisely' P140. New book 'Writing and Thinking. P20
This book is actually an college writing text 5th ed. In addition to explanation and style, it has exercises which I will skip.
4a)Outdoor exercise: Completed
4b)Indoor exercise: Completed
5) Follow meal plan: Completed

Macros: 145g protein - Calories 1655.

Today's mood: Thank the Lord that I do not live in Toronto. The -2 is not bad at all.
I did a second outdoor walk with my wife in the afternoon. The only city truck I see is spraying brine on the walking path. (see bonus photo)

Outdoor Pic, Progress pic, Food pic. Bonus Book Pic.

Bonus outdoor photo(s) from afternoon walk.