u/Far_Consequence4479

I've been training on and off for a 5 years. I’ve made decent gains but i had uncle in the union physique/ any character in the sopranos physique. I’ve always wanted to be lean, but never really committed enough to get there, the exercise came as a way to simply be healthier and have some more muscle but never pushed through to actually get a physique of someone who actually goes to the gym, and not just strong chungus physique which I think is something a lot of us can relate to. I am doing my best to finally commit and not let go after a few weeks and this is my before/after of the last 5 months (never skipped a single day)

Training

Full body three times a week. Monday, Wednesday, Friday. I stopped overcomplicating it and just followed Jeff Nippard's Full Body Program. I've been watching his videos for a while and it just made sense to actually run one of his programs instead of admitetly just hitting chest, squat and over head press 4 times a week. Every session hits everything, compounds first, accessories after. roughly an hour each.

Tuesday, Thursday and Sunday are rest days. I used to feel guilty about rest days like I was falling behind, but lifting and training is something that should ideally give you energy for daily life not for training itself. It sucks walking around sore and tired all day, i felt like a penguin in a cast.

10k steps every day

This one is a huge one that compounds with time, I just use the fitness app on the iphone to make sure im consistently hitting them. Plus I have two dogs and I started taking them on actual long walks instead of the lazy loop around the block I'd been doing for years. They are absolutely losing their minds with happiness every single day and I'm hitting my steps without it feeling like exercise at all. It's a win for me, a win for them, and honestly the walks have become the part of the day I look forward to most. If you have a dog and you're not using them as your accountability partner you are leaving so much on the table, because now they guilt trip me if we dont do the long walk. Not to mention the wonders it does to my mental health since I work from home all day.

Cutting alcohol

I really love beer. A few on a Friday, a few on a Saturday, maybe a couple mid week if it had been a long day. It felt harmless in the moment because it kind of was, in the moment. The problem is it was never just the beer. It was the beer plus the late night disgusting burger that came with it plus the garbage sleep plus waking up the next day puffy and unmotivated and looking to order on uber eats something greasy to feel human again. Saturday I'll still have a drink or two if I'm out with friends and I'm not stressing about it. I think its important at least for me to not become black and white about my habits because having a couple beers with friends once a week is something that brings me so much joy, and idc if andrew huberman says beer is evil. Im not trying to be jocko willink that sounds like a horrible way to live life. Its not in my life goals to wake up at 2am and do push ups because I hate my dad ( i dont i love you dad).

Food

I had never tracked my macros until now, I used to eat like a trucker, not really care about calorie count just making sure I get enough protein. I've always found calorie tracking tedious and this actually made it something I do without thinking. I'm now using Mena AI to track my calories you just take a picture of whatever you're eating and it breaks down the macros and tracks everything automatically, but you can use myfitnesspal or whatever one you prefer.
I also give myself one relaxed day a week, usually Saturday. Just a day where I'm allowed to enjoy myself a little. I'll eat out, have dessert, and let the weekend feel like a weekend.

Sleep

Sleep is king, I mean it. Seven to eight hours, phone out of the room, same bedtime every night as close as I can manage.If you’re hitting the gym hard, and not sleeping enough you might as well start smoking because you wont last long. your body NEEDS to recover!!

Eight weeks in and the difference in how I look and feel compared to this time last year is day and night. Im much more athletic now

The balance is key, you don’t have to be jock wilink or David Goggins. Its ok to indulge in the things that bring you joy, (beer and pastries for me lol) they also feel infinitely better when you take care of yourself. The hardest thing for me was actually figuring out that balance and really not being hard on myself when I slipped and not throwing away all the progress because of an off day. Im not sure what the exact point of this post was, I just wanted to share a bit of my journey.

I used Studley for a couple months but its too bugged and my cortisol level is spiking. For that price i cannot see pdf uploads failign the 50% of the times. Also more than once I lost all my notes out of nowhere and there was no way to recover the files. Is there any similar app for quiz generators, AI note taking, flashcards, etc etc? Thanks!

Edit: Thank you guys for the suggestions, I'm trying Turbo.ai

Si chiama West Star, ad Affi verso il lago in provicia di Verona, sono 13.000 metri quadrati scavati dentro il Monte Moscal, operativo dal 1966, massimo livello di segretezza NATO fino ai primi anni 2000 (ora è abbastanza palese haha) durante la guerra fredda era il principale centro di comando e telecomunicazioni NATO per tutto il nord-est Italia ed era progettato per resistere a una bomba da 100 kiloton, ospitava 500 persone per 3 mesi in autonomia completa. Il comune di Affi lo ha ricevuto dallo stato nel 2018 e stanno lavorando per trasformarlo in museo della Guerra Fredda, infatti pochi giorni fa sono stati stanziati 7 milioni di euro per aprire un museo. Nel 2023 il FAI lo ha aperto per un weekend e in quei giorni è diventato il sito più visitato d'Italia, la gente era curiosissima ma in pochissimi sapevano che esistesse. Se volete farvi un'idea di quanta roba simile c'è in giro, guardate su Ward, è una mappa mondiale di bunker e rifugi, sopratutto nel nord Italia, tra le Alpi e il Veneto, e vi rendete conto che tutta quella zona era piena di installazioni militari della Seconda guerra mondiale e della guerra fredda, la maggior parte completamente dimenticate. (Per i Mod questa è la source) West Star è quella più grande ma è solo la punta dell'iceberg, voi lo sapevate?

I’m obsessed with why billionaires are building underground bunkers. Do they know something we don’t? Why are they building what looks like a luxury Airbnb but underground

I’ve read a lot of Reddit posts and articles about how people like Reid Hoffman and Mark Zuckerberg are building private underground shelters. Sometimes it honestly feels like they’re quietly preparing for something

Reid Hoffman has reportedly been building bunkers across multiple countries specifically because he's preparing for an event that might destroy the world. He’s focused on New Zealand, which is interesting because a lot of billionaires are choosing places like New Zealand to build their bunkers.

That’s also why I got really curious. When I went to New Zealand, I open bunkersapp just to see if theres a bunkers nearby, I don’t even know why I did that maybe I’m just weird but I like seeing where these bunkers are and imagining what they look like in real life

There have been a few maps and floor plan leaks about Zuckerberg’s compound in Hawaii, and it’s honestly insane. He reportedly has his own underground space with advanced air filtration systems, private energy supply, reinforced walls, and secure entry points. Some reports say these kinds of bunkers can have multiple underground levels, hidden access tunnels, and even blast-resistant doors.

when you actually look into billionaire bunkers, It’s not just a bunker, it’s like a full setup underground. Pools, gyms, medical rooms, fully stocked kitchens, their own water systems, even hydroponic farms so they can grow food. Some even have fake windows that simulate sunlight, entertainment rooms like cinemas or game areas, and enough supplies to last for years without going outside.

Edit: for the users asking it, I used Ward