Te Journal

[Optimized Life]

Te Journal 

Te ONLY 

• Goals/Targets
• Daily Action/Metrics
• Trajectory 
• W or L day 

1. OUTCOME Goals : 

• 180 - 185 Pounds, 11 - 12% body fat
• Get to 12% bodyfat precisely 30 days. 
• Guaranteed 5K remote monthly income with maximum 40 hours of working 
• Write 1 book 30 days. 
• No Fap day 100
• 30 Day Reprogramming & Visualization + No Fap Magnetism 

2. INPUTS Goals 

• 6 Straight weeks of clean digestible chicken healing diet, NO more reactions 
• Track calories and Diet plan - lose bf from 15-16% > 11-12% within 4-8 weeks. 
• Cold approach minimum 5 women per day, every single day, no matter the context or logistics 
• 1* Night game per week minimum, sober without alcohol 
• 20 minutes of book writing per day 
• Te Sheets journal - Track everything daily & daily review. 
• 30 Day Reprogramming & Visualization + No Fap Magnetism - Start magnetism work every evening
• No Fap - Stay on track with kyrptonite life savers to prevent impuslive faps - find strategies like inmediately walking upon an urge ect..  

Edited November 11 by Optimized Life

[Optimized Life]

09.11.25 : L

1. Cold approaches - Zero > 1 big flinch,

• cute, 18-21 looking mixed race girl, pretty eyes, i made strong eye contact & she was looking at me back, looked cute & lonely but I was already getting off the train
• ... JUST GET BACK ON THE FUCKING TRAIN 

2. Gym - goal was worked back

• Took too long in gym, wasn't filling a structured plan and wasted time, did some pointless shit chasing vanity pump with shoulders when i already did shoulders yesterday.
• Stick to the plan dont waste time. 

3. Books & prolific writing : None yet 

4. Health & Diet - Had a processed protien bar, stomach flare up, too much alcohol the last 1-2 weeks, I have brain fog and some fatigue due to stomach - inmediatley will be solved by chicken only diet for 6 weeks, my health genetics are gigachad tier just need to heal it 

5. Affirmations & visualizations & te goals/projections - to do tonight 

09.11.25

1. Cold approach - 0
2. No Fap - Day 6 
3. Clean Chicken day - 0
4. Gym - 1 (but wasted time)
5. Book writing - 0 
6. Affirmations & Visualizations - Day 0 
7. Money > -$$
8. Mindset mood & state > Bad, do affirmations

UPDATE ^ 

Evening Fap - Impulsive explosion and fapped within about 5-10 seconds, Back to war. Day 100 Next. 

Edited November 9 by Optimized Life

[Optimized Life]

10.11.25

Cold approach - 0

Saw a cute girl in gym made eye contact held it. Got in my head about approaching, i made it too big of a deal in my mind "it's the gym its ect.." 

(I've approached girls outside the gym and its gone really well before, theres no valid reason why approaching in the gym is actually forbidden, its not like spam approaching, there was an authentic look of interst from here she held the look, just fucking "hey you normally train here" or whatever, it not a big deal, anyway, i might see her again if we train similar hours)

No Fap - Day 1 (3 faps in 2 days) 

Clean chicken - Day 

Gym - 1

Book writing -  0

Affirmations & Visualizations - Day 

Money > -$4

Mindset mood & state > 2 Protien bars caused sudden stomach reaction and fatigue > Lost dopamine > Fapped 

So i've got all the elements for success accept a couple things holding me back : 

1. Stomach problem still exists since june because i never solved at its root, i never had the patience to go 4-6 weeks 100% clean so it just never fixed, it will literally be a permanent issue for the rest of my life unless i go strict discipline, i will permanently be spending half my week with fatigue and brain fog and low dopamine, just for a fucking a mouth taste and some coffee. 
2. Caffiene addiction, both physical and psycholgoical especially and my lack of daily introspection & in denial ness trying to act like the problem will just solve itselvf complicates the whole issue - tired - forget to get my clean quality chicken - wake up, tired af no water ready, dehydrated, under nourished, go to make my instant coffee - instant coffee on an empty stomach - stomach issue sutbly giving me 20% more brain fog, fatigue ect. that subtle difference subtly impacts my day and i sutbly just start expeireicing bad luck or durping > durping leads me to get a protien bar out of convience, now its really flaring up, and now im less likely to approach too because im distracted, then i have to go home, then i get super tired then i crash, then i fap, now that causes negative placebo and guilt too, and then its jsut all a fuckig mess. 

So yeah, 1 fucking thing at a time man. 

I do not have bad health genetics like leo, i am extremely handsome and that is a symbol of great genes, but health is is never always genes, can give a gigachad poison he wont be healthy. 

ANywya, just eat very strict and im fine 

in 1-3 days i should feel back to my fullself with strict diet 

if i go 4-6 weeks strict > i may even be able to have a beer again, or a protien bar or some bread, and be fine, dont have to be 100% for life, discipline mf. fucking discipline.

NO FAP 

DISCIPLINE 

(1) What can I eat ? 

1. Chicken, Turkey 
2. White FIsh
3. White Rice (no sauce) 
4. Banana 
5. Small amounts of butter/Olive oil - possibly okay 
6. Water, Chamomile tea, Peppermint tea 

(2) NO MORE : 

1. Caffeine 
2. Protein bars 
3. Dairy / Milk 
4. Peanut Butter 
5. Beef 
6. Fruit Juice 
7. Honey / Maple syrup 

(3) 14 Day Stabilization : 

1. Shorter/Lighter Gym Sessions - No failure sets
2. No Jogging or HIIT or punchbag - Only walking/incline treadmill
3. No More Supplements & Creatine  for 7 Days

(4) Reintroduce heavier workouts after 14 days 

(5) No Fap 100 Day Streak starts NOW > From 10.11.25, Evening 

Edited November 10 by Optimized Life

[Optimized Life]

11.11.25

No Fap - Day 1 Complete

Cold Approach - 0 **

Clean chicken day

Gym No - But lots of walking

Book writing -  0

Affirmations & Visualizations - Day 0 

Money > - $70

Mindset mood & state > 2 Protien bars caused sudden stomach reaction and fatigue > Lost dopamine > Fapped 

 

Quote

Cold approach minimum 5 women per day, every single day, no matter the context or logistics 

^^^^^^^^^^^^^^^^^^^^^^^^^ .....................................

COLD APPROACH TODAY : 

Positives : 

1. I went outside during peak hours 
2. I at least walked around with the intention to approach, (wasnt fully in denial)
3. I did 1 bold move to rebuild boldness momentum : I was getting on transport with no air-conditioning and felt too hot with my shirt on, so I took it off showing some of my bare chest & all my arms in a tank top on a cold day on transport filled with women. This isn't some liver king flex where im flexing muscles for validation, but i was genuinely too hot to wear my shirt and i wanted to practice dealing with discomfort and standing out, not hiding. a cute mid 20s looking asain woman noticed me as i and briefly made eye contact with me. 

Negatives : 

1. (Continuing from the transport scenario) > Even though i was bold enough to reveal my body and look out of place, I didn't have the presence and inner peace to sit with that discomfort, I still put my big headphones on to pretend to act aloof or some shit when inside i was uncomfortable, the asain girl looked at my chest then initated eye contact, i noticed her eye contact and sensed attraction and watery look in her eyes as she saw my piercing, god tier movie star level eyes. Unfortunately, I wasn't man enough or present enough to hold the eye contact and be honest (non verbally) about my desire for her back, hell I didn't even allow myself to fully feel if there was desire because i just looked and filckered my eyes away instantly with my stupid headphones on. Then to make it worse, she got off the same stop and I had like 1.5 minutes to approach her, but I didn't because my minds said to me "you've made your choise now, u have to deal with the decision (This is completely useless nonsenese, many people approach after hesitating or run back and sometimes that ends up being the best ones) 

2. Mindset & Self esteem : 

• Due to (yes it has happened so many times now) running out of money AGAIN & logistics i dont even have a place sorted, I have a net worth of about $3K right now and I feel insecure about it, this subsconsiously is holding me back from approaching, not even jsut 10s but even a 6.5 its holding me back. I know its stupid and i've slept with women when broke before but it definitely doesnt help, but also, clock doesnt stop i cant only approach when i have/get money again. Theres NO fucking time for that. 

3. On the health/diet situation 

- I have CHANGED MY MIND. FUCK DIET***

- Yes the gut thing sucks, but what sucks 10* more? NOT APPROACHING & LACK OF MOMENTUM

So i am just forgetting about diet or quitting coffee for now 

I will come back to it 

Fuck it i 

i also have an intuition 

The benefits of cold approach & doing bold things might be soo dam strong, that I genjinely think it could reduce my symptoms by like 40% instantly. I dont see health from a "stage blue" perspective like andrew huberman (& i do respect huberman especailly for his alcohol video and he has clear value for that type of no bs scientific education but .. guys like him wouldn't consider how cold approaching could raise testosterone by 40% because there would need to be some double blind academic study to prove it) I genuinely think bold cold approaching can raise all your hormones, not saying it gauranteed does that merely every time u just say "hi" to a woman theres context but on some approaches ive done, i literrally once walked around like an absolute king afterwards, beause it felt so bold and movie like, every woman in the entire fucking station was like looking at me differently, it's like i had some aura implant into my brain for a couple hours, I just walked differently, like an actual king or ancient timeless warrior. 

It wasn't a wasted day Actually ONLY because i took my shirt off on the the transit. Literally at least I did SOMETHING bold again, even if i flinched and bitched out and didn't hold her eye contact, at least i took the shirt off. SO i'll use that as momentum fuel but im certainly not celerbating or congratulating myself, and i need up the ante, raise the stakes. I need to approach. 

Fuck it, every day i dont approach i have to give a homeless guy $30 (and every $30 matters to me in my current situation. 

No actually fuck that, "day" is too abstract and gives an excuse to extend my hesiation. 

Every Approach that involves a clear indicator of interest from a girl, like watery eyes or sustained attention or i just intuit it, and find her attractive, each flinch will cost me immediately $20, I have to inmediately give it to a homeless man. 

P.s : My problem is not approaching, my problem is approaching on hard mode. When i had logistics for a bit, it was hot and sunny, and i was in a more social city, i just simply was approaching. 

But i dont want to need perfect conditions, because that means im actually weak (yeah stronger than the average male who never approaches in his life but still) ... theres degrees of strength, and I want the highest fucking degree. No compromise. Have to do it on hard mode, its actually more fulfilling. Men used to go to war jesus

 

Another point on the Gym : 

It;s not anywhere near as easy as i thought i was 

I said i made "crazy gains" 

But that was just the first couple months of muscle memory. 

Something I'm doing is off and i've platued 

I became way too cautious about "aesthetic proportion" which is important but, sometimes you just have to lift heavy for a bit to build a base, it's more about the way you do it overtime that matters and not targeting traps too much or widening the waist, but apart from that its quite hard to "overdo" lifting heavy because progress is slow and gradual. I have completely plateued, the main thing for me is losing body fat, thats the only final simple lever i have that will signidicantly raise my attractiveness and look and doesn't require years of training or steroids. 10-12% bodyfat simply force multiplies and exagerates any muscle you already have, even at 170 pounds. Annoying thing is i'm not gonna reach 180-185 pounds at 10-12% body fat for years, it takes fucking years unless I take PEDs. It takes like 2-3 years I never even realized this. I would've happily started this all at 20 but at 20 i dind't understand what it meant to build an optimized aesthetic physique, i just thought "lift eat a bit thats it". Good news is you dont need to max out your physique to stand out, but i want at least another 5 pounds of muscle, im relying on the pump too much, post real pump my whole body gains like 7 pounds of visual mass and loses about 3% of body fat & the veins swell out, i actually look incredible. Whats wild is that your post pump look now is actually like your real look naturally months later if you do everything right. Also post pump i virtually cheat code myself to 3-6 months later of lifting AND have this crazy enhanved vasculafrity asc if im already 1o% bodyfat, enhanced by NO, vasodilators & ideally sunlight too. But even on a cold day it still works because u have the plausible deniabliity of "I just came from the gym im not showing off", women respond viscerally to the  post pump and they dont even know what it is. 

Edited Wednesday at 10:00 PM by Optimized Life

[Optimized Life]

12.11.25

Cold approach - 1

Clean chicken day - 0

No Fap - Day 2

Gym - 1

Book writing - 0 

Affirmations & Visualizations - Day 0 

Money > + $120

 

 

Edited Thursday at 12:10 PM by Optimized Life

[Optimized Life]

13.11.25

Cold approach - 0 

Clean chicken day - 0 (Alcohol & 5H Sleep - Due to sloppy dirty cold night game, never again)

No Fap - Day 3

Gym - 2 (Leg & back day +)

Book writing - 0 

Affirmations & Visualizations - Day 0 

Money > ??

Frustration 10/10 

Anger 10/10 

Sense of incongruence with modern domesticated world 10/10 

Desire to heavy day game cold approach 10/10 

How bad i need money 10/10 

May have to get my 1st cold approach in morning/afternoon. even though not ideal connection mode because many people busy with errands or work, need early momentum i think cant just wait until 6pm

Edited Friday at 03:11 PM by Optimized Life

[Optimized Life]

14.11.25

Cold approach - 0 (Did not goout today, no actual flinches)

No Fap - Day 4

Gym - 1 (Chest and shoulders and forearms ("farmer carries")

Book writing - 0

Affirmations & Visualizations - Day 0 

Money > Na

Diet - 2 beers (and 2-3 yesterday)

*P.s Leos decisiveness video & Alcohol

I cannot claim that i have officially decided to NEVER drink EVER, or EVER AGAIN. 

Seeing my life holistically it isn't realistic. 

But what can my brain handle and commit to? 

1. Never Allow (even "Moderate") drinking to become a regular pattern (4 beers per week ect..) 
2. Inmediatley upon sensing pattern or frequent use - Sheets tracking must begin (fine to slip up as long as i can see the data and get scared by it, most men who lowered there testosterone by 10% because of alcohol will have no conscious idea of it, they wont tell u they "had an average of 225 beers per year for the last 7 years, and were often midly dehydrated at least 2 nights per week") lifte just goes by and the dicksuddenly  doesnt even go up anymore 

I dont think "just having 1/2 beer on friday" makes any meaningful difference to health if it isn't patterned. 

2 beers every friday for years? Probably a slight difference but could still be miniscule, but even for me I dont like any pattern so it cant be every week for me

Edited Saturday at 02:11 AM by Optimized Life

[Optimized Life]

15.11.25 

Cold approach - 0 (2 HESITATIONS, clear signals from 2 cute young women, hesitated .. actually 3-4 signals because another 2 women were staring at me post gym, but I was waiting for this other chick, she came out but walked fast it was dark i intented to form an approach but just yeah that first second of hesitation, i messed it up but i'll very likely see her again) I'm very disappointed with yesterday but at least my aura is radiating, women want me to approach, gotta get fucking moving, momentum. 

No Fap - Day 5

Gym - 1 (Triceps, Lats, moderate chest, Calf raises)

Book writing - 0

Affirmations & Visualizations - Day 0 - i will not skip this again 

Money > Expenses only

Diet - OK but too much general carbs 

Update - "No Sugar Day" - now tracke daily > includes all fruit juice, honey, "dark chocolate" (<90%) & chocolate, NO MORE SUGAR, WAY TO ADDICTIVE, CHEAP & FUCKS UP YOUR BODY INMEDIATELY 

Alcohol, sugar, fruit juice, diet soda, disrupted sleep ... the gradual slip & justifying it 

I have been chugging fruit juice for like 1-2 months and somehow justifying it because its "nutritious sugar" & "Its fine because of gym"

This is not healthy 

I have also randomly started eating this specfiic energy chocolate bar, i've probably 12-15 of them in the past 3 weeks if i add it all up, because at the time its "just 1 bar, you've earnt it, quick energy for cardio" and all this nonsense. 

Boost, snickers marsbar, fuck i had like 2 snickers yesterday morning too

WTF 

It always happens when you're underfed and waiting somewhere theres a vending machine. 

The threat is the misunderstanding. 

I dont even lack discipline, i somehow unconsciously convined myself that fruit juice is fine, maybe even necessary with exercise. 

It's not, it puffs your face and dulls your skin, it leads to a crash, insulin. Its not healthy, fruit juice junk, worse than a mcdonalds cheeseburger, much much worse. 

Mcdonalds cheeseburger literally is beef, low quality sure but, its not liquid poison. 

A banana is good but thats not the same as a smoothie, it has its fibre intact, and still you shouldn't eat 15 bananas at once (which is basically what fruit juice is but with much higher GI fruits like oranges, and stripped of all their fibre) 

So no im done with this justifying phase. 

And 1 slip always seems to increase other ones subtly 

U start with fruit juice before gym then you're randomly drinking a bit more beer, then u start eating snickers because without realizing you're hooked on added sugar and it just hits you now. I used to find chocolate gross and now suddenly i'm wanting it a bit ... 

SUGAR & DIET IS BEING RE - PRIORITIZED IN TE JOURNAL. 

ALL ADDED SUGAR TAKES MY POWER AWAY, SUBTLY MAKES ME NAUTIOUS & IRRITATES MY STOMACH, THAT IS NOT "ENJOYING LIFE" & MODERATION IS REALLY A LIE. YEAH U CAN INDULGE HERE AND THERE, BUT THE ISSUE WITH "MODERATION" INDULGENCE IS IT BECOMES A PATTERN, NEGATIVE MOMENTUM IS A BRTUAL

Edited yesterday at 08:48 AM by Optimized Life

[Optimized Life]

On 15/11/2025 at 10:02 AM, Optimized Life said:

ALL ADDED SUGAR TAKES MY POWER AWAY, SUBTLY MAKES ME NAUTIOUS 

Its not just sugar, its carbs in general too. 

I got the wrong idea about carbs again, im so fucking stupid. 

I got this idea that you need to carb load all day and before/after gym some reason.

This isn't necessary. 

There's a modest amount of Net carbs you body needs daily ... and thats it. 

Dont need huge carbs before or after gym. 

Actually will look better to have a carb meal in morning (say u workout evening), less puffy, leaner drier. 

And that carb meal should just be automated to be the exact amount your body needs for health and nothing more, no less no more. 

I've been making my life harder than it needs to be. 

Simplified nutrition and eating is NOT low quality living, its higher quality. It saves mental energy and cognitive load on what u really care about. 

If I truly had it my way I wouldnt even eat food, i'd just press a button instantly for all the nutrients to fill my body (Resteraunt is obviously completely different but thats about the immersive social experience not eating itself). 

Edited yesterday at 11:22 AM by Optimized Life

[Optimized Life]

16.11.25 

Cold Approach - 0 / didn't go out and had a huge nap at 6PM

No Fap - Day 6 

Gym - Walking 

Book writing - 0

Affirmations & Visualizations - 1

Money - ?

Diet - ?

Edited 4 hours ago by Optimized Life

[Optimized Life]

17.11.25  

Cold Approach - TBC

No Fap - Day 7

Gym -  1 > Triceps (Skullcrushers & Seated DB overhead twists), Moderate chest (Incline DB BP 14KG*2), Lateral delts (mostly 12KG & bit of 14KG), Front delts (12-14KG), small sets of back delts, kneeling horizontal raises 6-8KG 1-2 short sets. Legs > Leg press, Maxed out at 235 PBs, 4 sets total, 12-14 reps & 6 reps max at 235pb, Walking *3 today  

Book writing - 

Affirmations & Visualizations - 

Money - Expenses - $250

Diet :

1. Afternoon Stomach reaction > Causes > Coffee, Dairy, Eggs, 

2. New structure > MPS, 3-4 Meals per day at 40-50G Protien per meal (200G Cooked chicken leg, 270G Raw)

 

Edited 1 hour ago by Optimized Life