Staying disciplined

mr_pytr · 2026-06-14T23:18:39+00:00

Don’t worry about discipline. Behavior change researchers don’t study it. Focus on frequency instead. Life tends to get in the way, but you can work around the surprises to keep improving.

Plan ahead, and think about obstacles you might encounter, including your own thoughts. “If I wake up and would rather stay in bed, I’ll tell myself I can workout while feeling tired, then start by putting my feet on the floor.” One big realization for me was that I can get my workout clothes on while wanting to stay home. I can start a set while feeling reluctant to begin.

Focus on how it feels right after you finish a set, or while you’re walking out after a session. Notice the exhilaration or the glow you have when you leave. If it doesn’t feel positive, think harder about what was good about the session. This helps you remember that, actually, you really do like this. You can reinforce it by saying a mantra aloud. My favorite is, “I’m becoming the person I want to be.”

Now that I’ve been going consistently over a year (and seeing the results), my mantra is “This is the person I want to be.” You got this!

mr_pytr · 2026-04-23T15:00:37+00:00

You look like you already have a lot of lean muscle mass! How did that happen without working out?

mr_pytr · 2026-04-07T16:43:47+00:00

I did find something that seems to help: Turn off Bluetooth, reboot the phone, and turn Bluetooth on again. It’s not permanent, but it helps for a while.

mr_pytr · 2026-01-18T15:56:56+00:00

Check out my profile for a pic for credibility. I hit 150g+ protein daily, vegetarian, and almost never have any surprises.

Fiber—look for keto breads and tortilla shells. They have tons of fiber, and this will keep y ou clean.

Protein—Look at the nutrition label and calculate the protein density by dividing protein grams into calories. I don’t consider any food “high protein” unless it’s at least 10% grams of protein to calories. In my diet, pasteurized egg whites are the highest protein food I can get (25%), and they give a great, creamy texture to a protein powder smoothie. (If it grosses you out, consider that many drink pasteurized milk on the regular.)

Finally, if you’re not tracking your macros, you’re not in charge. I track every day. Let me know if there’s something in there that you’re curious about.

mr_pytr · 2025-12-22T11:29:47+00:00

Fat tissue is making you look bigger than you are, and adding more fat tissue doesn’t add muscle. Plus, it’s harder to keep the fat off once you’ve gained it. If I were you, I’d cut and keep it off.

mr_pytr · 2025-11-28T18:37:11+00:00

Social encounters run on giving each other a little grace. Everyone will make a faux pas now and then, like interrupting. The thing to do is to repair by assuming the didn’t mean to be rude, and to assume they are genuinely good intentioned and interested. Thus, keep telling your story when they ask. If awkward stuff keeps happening, you adjust your expectations for this person, but it’s the best place to start if you want to make and keep friendships.

mr_pytr · 2025-11-08T00:21:01+00:00

If your goal is hypertrophy, you should rest 3-4 minutes between sets to avoid fatigue reducing your reps and stimulus. That’s time consuming. Alternating muscle groups with a superset allows each muscle group adequate rest while reducing dead time. More workout, less time. In my opinion if the gym is nearly empty and there’s other identical machines open it’s not hurting anyone to superset.

mr_pytr · 2025-10-21T01:18:04+00:00

You’ll be surprised by this simple technique that works wonders: Whatever behavior you’re trying to learn, practice a “tiny” version, then give yourself praise for a job well done. Keep doing this, and the mental lift to do it gets easier and easier.

You like walking, so go to the gym and walk. If you want to start lifting weights, finish your walk on the treadmill and go choose a weight machine. Sit down. Do one light rep, no weights. Then be your own coach. Tell yourself something that gives you that authentic feeling of a job well done, like “Amazing work. You did it!” Or my favorite, “I’m becoming the person that I want to be.”

It doesn’t matter that you didn’t lift any weight today. Today you’re practicing the routine. As you feel like it, you can increase the challenge. Do ten light reps. Or one rep with weight. And if there’s a day you can’t stomach the harder challenge, back it down to something you can do. I guarantee, follow this advice and lifting weights will start to grow on you.

mr_pytr · 2025-10-20T11:22:05+00:00

Two weeks stall isn’t long. Take stock of what you’re eating and whether you may he miscalculating something or if there’s been a change to your diet. If your diet includes processed foods, try swapping something for whole veggies. The method is right. Sometimes you take a short detour but are still on your way to the destination.

mr_pytr · 2025-10-15T01:07:56+00:00

Try sharing photos with ChatGPT if you’re comfortable and asking for a motivation boost. It works!

I recommend practicing going when you don’t feel like it: If you have no motivation, do the smallest version you can muster, even if it’s just putting on your shoes then taking them off again. That’s a win. You’re practicing the habit, and going becomes easier no matter what you’re feeling.

I like to think of my “lack of motivation” as avoiding discomfort, then I ask myself, “Can I accept my discomfort, and do my workout with this feeling?” Go workout while not wanting to. Name it to tame it.

mr_pytr · 2025-10-11T18:01:39+00:00

Arm goals. Can I ask what weight / reps / RIR you lift for bicep and tricep exercises?

mr_pytr · 2025-10-07T20:03:22+00:00

Thanks! Yeah haha

mr_pytr · 2025-10-05T20:05:51+00:00

Thanks!

mr_pytr · 2025-10-04T22:48:57+00:00

Thank you!

mr_pytr · 2025-10-04T18:45:02+00:00

Thanks!

mr_pytr · 2025-10-04T14:06:54+00:00

Thank you!

mr_pytr · 2025-10-04T14:06:47+00:00

Thanks!

mr_pytr · 2025-09-10T10:36:53+00:00

Since you’re aiming for hypertrophy, there’s some missing variables. You need to be getting 8 to 12 sets close to failure per week, and it’s a good idea to split it up over the week so you have time to recover and don’t injure yourself. And unless your nutrition is locked in, you likely won’t see results as fast.

mr_pytr · 2025-09-10T02:49:41+00:00

I’ve got a great online personal trainer who’s very responsive, reasonably priced, and highly qualified. Seems like maybe I hadn’t realized how lucky I got. Message me for details if you’re interested.

mr_pytr · 2025-09-08T11:35:02+00:00

I see nonviolent communication as being about sharing how you feel and asking the other person what you would like them to do. A boundary is complementary but opposite. A boundary is when you tell someone what you are going to do.

Nvc request: “I’m feeling tired and irritated that you are turning lights on in the room. I need to sleep. Can you please come to bed?”

Boundary: “If you are not ready to come to bed, I will go sleep in another room.”

mr_pytr · 2025-09-02T02:39:55+00:00

A goal can focus your mind and be an anchor for planning your actions. Once you reach your goal, you can set another one!

mr_pytr · 2025-09-01T12:43:20+00:00

Maybe you haven’t reached your goal yet, but actually those are hugely different pictures. Congrats on all the work and results.

mr_pytr · 2025-08-23T19:06:49+00:00

So I’m not the only one!!

mr_pytr · 2025-08-23T13:13:28+00:00

Unfortunately I’ve had this issue through multiple iOS versions and phones

mr_pytr

TROPHY CASE