1. At the grocery store, 80% of your food should come from the perimeter (fresh vegetables, fruits, meats, eggs, dairy, tubers, nuts, and seeds), and 20% from the aisles (the bullshit that comes in boxes and bags). Not sure how to cook something? Google it, e.g., "easy way to cook sweet potato," that sort of thing.
   
   
2. Never drink sugar. Water, coffee, unsweetened tea only. No exceptions.
   
   
3. Never eat sugar. Candy bad. Donuts bad.
   
   
4. Discipline. Set a time to get moving. When the time comes, get dressed and get moving.
   
   
5. Your heart rate will be fine. Just get going. Unless you've had a heart attack or stroke. Otherwise, just get after it.
   
   
6. Without a gym for weighted strength training, you have two options: running, and bodyweight fitness. Do both. I like to alternate days. Checkout /r/bodyweightfitness and /r/running if you want.
   
   
7. Consistency is far better than quality. 7 days of easy half-assed workouts is far, far better than 1 kick-ass workout followed by 6 days of nothing.
   
   
8. Bodyweight basics: Push-ups, sit-ups, air squats, burpees, and pull-ups (get ye a pull-up bar, just hang if you need to, then do negatives and work up). The shit they do in the army. Set a time, do them, one minute per exercise. That's 5-8 minutes, given rest periods. You have 10 minutes to work up a sweat every day, don't you? Yes. No excuses. This isn't rocket science.
   
   
9. Anxiety: discomfort is your compass. Which means, if something makes you uncomfortable and nervous, then you should definitely do that thing, RIGHT NOW! Anxiety is innoculated through exposure. That's the difference between distress (things that can hurt you), and eustress (things that can make you stronger). Talk to that pretty girl, give that speech at work, put on your running shoes and go outside.
   
   
10. Eating healthy needn't be expensive. Get a slow cooker and learn how to use it. Get a Sam's or Costco membership for meat if you can. Eat lots of vegetables. Learn to love them.
    
    
11. There are two types of running: long running for cardio, and sprinting for explosive power. Long running means, run slow enough so that you can always breathe through your nose, not your mouth. That might means walking for stretches while you catch your breath. That's ok. Sprinting means, run as fast as you can for a very short distance, then rest, then repeat ten or so times. They train different things. You should eventually do both, alternating, but for now do just long easy runs to build up your cardio base. Worry about sprints later, when you get some miles under your belt. To start, run a long run for 30 minutes, walking from time to time if you need to, then stop. That's it. Don't worry about distance or speed or anything. 30 minutes of work. That's all. That's the base. (Hint, TURN AROUND at the 15 minute mark!)
    
    
12. Buy and read this book. Yes, it is a kids' book. No, you are not a kid. My recommendation is not meant as a disrespect - this book kicks ass, and you should read it. It'll tell you everything you need to know to get started with a healthy lifestyle, and how facing anxiety works. There are metaphors and lessons in it for all of us. I wish I'd had this book when I was 22, as much as when I was 12. Buy it, read it in one sitting, and then give it to a kid you know. I'm 40 and I loved the book (and my boys are working on their pull-ups now).

OYS #27

MRP journey is 10 months now.

37 yo, 6’0, 161lbs (+1.0lb this week), 9.5% BF, married 4, together 7, kids 2 & 12

225SQ (265 2-rep) / 245DL (265 4-rep) / 95 OHP / 165 BR / 140BP
Read everything on the sidebar, reread as necessary.

What’s up motherfuckers! I’m doing well still. Life going awesome and my dick is sore.

​

RELATIONSHIP

I predicted another test/shitstorm last week and it rang true. It lasted a full day, then things were back to the niceness for the rest of the week. On Friday she pulled some shit of “I am not doing anything tonight just so you know – you can’t just come to bed and do it every night now” That statement rubbed me the wrong fucking way.

After hearing that declaration of her holding the pussy card – oh, we fucked for sure after she said that – I went full primal beast mode on her. I literally thought in my head: “Lolz, like you could even resist my cock if you wanted to.” This resulted in the most intimate, passionate, deeply primal sex that we’ve ever had. It was great. Things I’d thought in the back of mind formed flawless words in the heat of it all. “You just need some dick every single fucking night, don’t you?” and “If I had only known you loved dick so much….” And “I should have known you just wanted to be fucked when you came to bed.” And then I dropped a big bomb:

“From now on, you’re getting fucked when I decide you’re going to be fucked.” (bolded because I raised my voice nearly yelling – which I never do – all the whilst fucking her)

I couldn’t believe what came out of my mouth, and much less the sudden gush of wet pussy that drenched me. She was drenched. I was too. I told her she needed to get used to this every night. Gush again.

That created a decent weekend but Sunday the shit test started against my frame for saying those things. That lasted 2 days. She threatened to leave again which is her default napalm shit test. So, on Monday I told her she had been a bad girl and came on her face.

I failed a basic shit test Sunday night. I heard all day how she was sleeping in the other room (a common test for her). Going to bed, after she had started being sweet and submissive again she came to me and hugged me saying, “I just don’t want to move my stuff out of the other room tonight it’s so late so I’m going to sleep in there.” What bullshit.

Something went haywire inside me – maybe I lost frame or I’m finding a new one... I just got up and said, “Get the fuck in bed.” And left to get her shit out of the other room, brought it in ours. Failed shit test. But she still slept in our bed. Probably should have just let her go. This one is a fucking basic RP 101 shit test that I’ve passed so many times, but whatever. Reset next day.

Generally, my relationship has been much better. I have a submissive cock loving wife for 85% of the time, and horrid bitch shit tester the other. I can deal with that – that’s fair. I’m not really getting shit tested except when I fuck up. Fair enough. Comfort tests all the time. I like passing those because it reminds me she’s just a little girl.

The dynamic of power of sex has shifted to me now. I have a lot of late night activities (lifting/sports) that don’t get me home until 9-10pm at night a lot of nights. That means sexual sessions are going until 12-1am which creates a sleep problem. My wife complains about the lack of sleep. Never a direct complaint about the sex, just the timing. My wife informed me she can’t resist me anymore because “I know how to make her horny”. And then we stay up late fucking. I must be a better steward of our health and sleep – and make sure my little slut gets sleep. That’s adorable.

FAMILY

Relationship with son is going much better. We listened to all the Jocko Willink books for kids – they’re actually pretty good and very RP! We’ve finished 2 books in a couple of weeks. Wife continues to try and do nice things for son, and I can see her disciplining the 2yo who annoys him sometimes. Generally, there is some improvement here I need to lead more by planning activities with and without my wife that include my son. She got upset when she realized she didn’t wash his baseball jersey in time and dropped everything to do it immediately.

After lifting one night my son did the unspeakable and complimented me on my body: “Nice Pecs, Dad! You did upper body didn’t you?” Right in front of my wife. Who’s never said a word about my progress, ever. “Yeah, son. I did upper body, how’d you know?”. He replied, “You look huge dad!” First time my son has ever said something as well. Was unexpected and nice. Wife had deer in headlights look like a huge secret was out. Hilarious.

SOCIAL

Went to the neighborhood pool with the kids and this was the first time I’ve been in public with my shirt off. As soon as she left, three ex-THOTs in their 40’s appeared at the pool. They swarmed me. Clear IOI’s from two of them. The hotter of the two (post wall HB8 in her 40’s) kept trying harder with me. Compliments, adjusting her top, etc. Coming in close. Touched my shoulders. Then slapped my ass. I DNGAF. Later as I was leaving, she “needed some help” and as I walked over and helped, she asked if I wanted her number. I replied, “Maybe I’ll see you around here sometime.” And walked away.

Is this what you fuckers who are 6”+ and 185+ experience everyday? What the fucking fuck? Eye opening for me. Especially getting stare downs. I’ve never really had women approach me so forcefully before. It felt like my first taste of Alpha Fucks.

MISSION

I’m still trying to craft my new mission. I do find that the better my relationship gets, the more I am focused on my mission because I have extra headroom to think about it. That’s backwards as fuck. But, it is what it is. When things are going well, I have ample energy to get shit done towards a goal, but her moods are still affecting my general energy levels and motivation. That’s not good, so I’ll have to work on that by trying to set daily goals for myself. I work hard as fuck at everything around the house and with my family, but it’s not my mission.

One way to get and keep them motivated might be to give them a copy of "Way of the Warrior Kid"

Hahahaha that fucking thumbhead has a kids book

MAGA Kids Reading List?

Way of the Warrior Kid: From Wimpy to Warrior the Navy SEAL Way

https://www.amazon.com/Way-Warrior-Kid-Wimpy-Navy/dp/1250151074

ask your parents to get you this book.

It’s a great book to get you where you want to be both mentally and physically. I know it’s geared to younger kids, but it helped me and I’m a 32 year old mom.

Another thought, get a copy of this for each of your respective sons:
https://www.amazon.com/Way-Warrior-Kid-Wimpy-Navy/dp/1250151074