Anything beyond the MED is wasteful. (Location 495)
The decent method you follow is better than the perfect method you quit. (Location 622)
“For a long time, I’ve known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable. (Location 824)
Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary. (Location 1168)
“Every model is wrong, but some are useful.” (Location 1203)
Use a digital camera or camera phone to take photographs of everything you eat for 3–5 days, preferably including at least one weekend day. (Location 1235)
Awareness, even at a subconscious level, beats fancy checklists without it. Track or you will fail. (Location 1341)
all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned foods and anything else white, you’ll be safe. (Location 1375)
RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN. (Location 1381)
Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)—this (Location 1637)
There should be no need, or real physical urge, to eat snacks. If you are hungry, you’re not eating enough protein and legumes at each meal. This is an uber-common novice screwup. I’ve been there too. Eat more. (Location 1668)
It is important to spike caloric intake once per week. This causes a host of hormonal changes (Location 1682)
My most frequent breakfast consists of eggs, lentils, and spinach. I prefer lentils, straight out of the can, to black beans, and hard-boiling a dozen eggs beforehand makes this easy. (Location 1700)
MISTAKE #1: NOT EATING WITHIN ONE HOUR OF WAKING, PREFERABLY WITHIN 30 MINUTES (Location 1822)
In all cases, if you do 60–90 seconds of contraction after each meal (and a bit before, ideally), you might live to see your abs. Don’t forget the air squats. (Location 2060)
Dr. Weston Price is famous for his studies of 12 traditional diets of near-disease-free indigenous communities spread around the globe. He found that the one common element was fermented foods, which were consumed daily. (Location 2102)
Leg press × 20 reps Leg extension × 20 reps Squats × 20 reps (increase weight 20 lbs once you hit 20, then work back up to 20) (Two-minute rest) Leg curl × 12 reps Calf raises 3 × 15 Behind-neck pull-down × 10 Row × 10 Behind-neck pull-down × 10 (Two-minute rest) Lateral raise × 8 Press behind-the-neck × 10 (Two-minute rest) Curl × 8 Underhand chin plus weight for reps (Two-minute rest) Tricep extension × 22 Dips × 2213 (Location 3347)
