Solid advice, just commenting the appreciation of Carbon Based Lifeforms, music choices matter.

For whatever reason, I write down my goals on a notepad, say them out loud like a daily mantra and subconsciously map out ways to achieve the desired outcomes and keeping going astray to a minimum. A list of things that help me…

1. Keeping alcohol to a bare minimum-(celebrations, holidays etc.) this eventually became I only consume 2 alcoholic beverages a month-(wine at dinner with wife) otherwise, I no longer desire or consume alcohol whatsoever.

2. Cutting (simple) sugar intake altogether. We know sugar creates excitations in the brain which exhibit similar EEG patterns to heroin usage. It also promotes an addictive personality to the point, new micro biome formulates, sending signals to increase your sugar intake. It’s similar to a complete bacterial highjack or a social network which produces an algorithm for you to restructure your habits for them to be sustained. I’ll send sources if need be.

3- Music Get a new playlist- turn to pandora/Spotify or YouTube to find a complete new genre of music you never thought you’d enjoy. I came across this band called Carbon based life forms which invoked a determination in me to maintain mental focus and clarity. I’ve been through death metal stages and many other genres but I now consciously choose genres that will correspond to my goals. In most cases it’s "recovery” or “healing”

4. Workout clothing/sneakers etc. Acquiring a new attire sometimes creates a new self image that can motivate or inspire you to achieve your goals. Almost like a committed obligation to do right by The "new” you.

##5.CONSISTENCY- inertial forces are a bitch. It requires a lot of energy to obtain momentum, but once momentum is achieved, maintaining is somewhat easier and DESIRABLE.

6- BE CONSCIOUS- are your daily choices helping you achieve your desired end state or goal? Is your consumption of nutrients or information guiding you to become more physically or mentally adaptive?!

As you can see, this is mainly altering your mentality and what you consume which is the most difficult. The physical part IMO is easier once you’ve managed your mindset and daily habitual consumption “information and nutrients”.

Depends on what you’re aiming for. https://scoobyswork.shop/accurate-calorie-calculator/
Best calorie calculator ^

dieting:
• one, I’d start with a hard 2-3 weeks keto. You need to get your metabolism rolling. So like I always have, start getting it rolling. Put yourself around 60% protein, 35% fat, 5% carb diet. Get yourself in Keto, and do not allow yourself to get out. You need to ramp up cardio during these 2-3 weeks. You will burn out fast with daily cardio, and keto but it’ll be fixed fast.

Once you complete that, things will be rolling. You will introduce carbs within a calorie deficit keeping protein at 55-60% and fats accordingly. Remember fats will be key to energy as you drop the carbs according to your weight loss. Usually by week 4 I add in carbs back in and tone down the cardio. By then you should be sweating just thinking about carbs. That’s when you know you’re good. It’s a must to kick start the diet process back. If you need more advice past the kick start lemme know. We can go from there!

Weight gain is the same way for the most part. Sounds silly but getting yourself in Keto, restarting your metabolism before your growth phase is key too. You want your metabolism rolling, means more food but it means you won’t just get fat. Then reintroduce carbs slowly! Once the scale moves, tone it back and let the mirror take control! Adjust accordingly!

I usually rely on my good old friends to help me get back on the wagon.. they’re called: Self loathing and anxiety. Wouldn’t be where I am without those 2 gents to keep me in check.