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Dec 25, 2017

In the past, I've said one way to achieve your goals is to break them into small baby steps. If you think about it, we really just need to worry about the next meal. Yes, exercise is important, but the food is the real place to focus. So here is what I'm going to do.

My goal is 1900 calories.

If I'm going to eat three meals and three snacks, I look at it as my snacks should add up to one meal. 

1900 / 4 = 475

And if all of my snack for the day add up to 475 and I plan on eating three then 475 / 3 = 158

In using MyFitnessPal (or any of the other of the available apps) I can easily come up with meals that come in under those limits

I looked at the ingredients of what I call "The Big Salad" (for all you Seinfeld fans) 

-images on website at -

To put this in English, I need to get a potential more calorie efficient dressing, lose the cheese and instead of dumping 8 ounces of chicken (the whole bag) cut that in half and that would cut close to 300 calories. 

A typical lunch for me is

Two baked chicken thighs: 260

Broccoli and Carrots 100

and I would actually have room for an Apple ( 80 calories)

(total 440)

My Breakfast is Often:

2 Eggs: 144
Honeycrisp Apple 80

(total 224)


Equate Chocolate Whey Protein Powder 180

Unsweetened Almond Milk: 2 cups 90

Banana  110

Jif Natural Peanut Butter 95

(total 465)

In the end I look at this and go, "Yeah, I can fo that."

Mind Hacking: Free Ebook

You can find the entire book at

Here again, it's the same answer we hear over and over.

  2. REPEAT what they call "Positive Loops" to Your Self - and this book says to write them down 15 times a day (I'm going to go back and try the Think Up App
  3. SIMULATE - Think of yourself doing these steps
  4. COLLABORATE - There are powers in working with people
  5. ACT