DAY 4 SIT WITH IT If you’ve followed the rules so far, today feels different. Not physically hard. Mentally uncomfortable. That’s normal. This is the point most people try to change the plan. We don’t. TODAY’S RULES 1️⃣ FOOD – UNCHANGED Still the same: - Protein every meal - Protein + veg only - No snacks - Water only If you’re bored, good. Boredom means the plan is working. 2️⃣ MOVEMENT – SAME TARGET - 8,000 steps minimum - Get them done deliberately, not accidentally Plan the walk. Don’t hope for it. 3️⃣ THE REAL WORK (READ THIS) Discomfort isn’t danger. it’s your old habits losing control. Hunger at odd times. Wanting “something nice”.Feeling irritated. That’s the noise before change. Don’t react to it. TONIGHT CHECK-IN Comment one line only: - Followed rules: yes / no - Steps: number - Hardest moment today: time / hunger / mindset Example: Yes | 8,700 | Mindset No explanations. Most people quit right before things start to shift. They mistake discomfort for failure. It isn’t. It’s adaptation. Day 5 is where identity starts to change. Stay with it.

DAY 3 – PROVE IT Days 1 and 2 were about following rules. Day 3 is about showing up publicly. This is where most people disappear. Not because it’s hard – but because it’s visible. We don’t hide here. TODAY’S RULES 1️⃣ FOOD – STILL THE SAME Nothing changes: - Protein every meal - Protein + veg only - No snacks - Water only Repetition is the point. If you’re looking for variety, you’re missing the lesson. 2️⃣ MOVEMENT – NON-NEGOTIABLE - 8,000 steps minimum - Try to hit them before 6pm Late steps usually mean excuses earlier in the day. 3️⃣ ACCOUNTABILITY TASK (THIS IS THE SHIFT) Tonight, you don’t just say “done”. You post proof. That can be: - Screenshot of steps - Photo of a walk - Photo of food (doesn’t need to be perfect) No filters. No posing. Just real. TONIGHT CHECK-IN (MANDATORY) Comment with: - Proof posted: yes / no - Steps: number - Energy: higher / same / lower Example: Yes | 10,100 | Higher If you don’t post proof, say NO. Honesty > pretending. Results come faster when: - actions are visible - standards are clear - excuses aren’t protected You don’t build confidence by thinking. You build it by keeping promises to yourself. Day 4 gets uncomfortable.That’s where change actually starts. Stay in. Mick

DAY 1 – THE RESET (READ CAREFULLY) This is Day 1. Not motivation. Not hype. A reset. For the next 7 days, you are not guessing. You are not deciding. You are following instructions. That’s how progress starts. TODAY’S RULES (NON-NEGOTIABLE) 1️⃣ FOOD (KEEP IT SIMPLE) Today you eat: - Protein every meal - Protein + veg only - No snacks - Water only (tea/coffee is fine, no sugar) That’s it. No calorie counting. No special diets. No “just this once”. 2️⃣ MOVEMENT - Minimum 8,000 steps today - Doesn’t matter how you get them - Spread them out or all at once No gym required. Movement first. Always. 3️⃣ MINDSET (THIS MATTERS) You are not doing this to “feel motivated”.You are doing this to prove to yourself you can follow rules. Discipline comes after action, not before. TONIGHT CHECK-IN (MANDATORY) Come back tonight and comment one line only: - Food: followed / didn’t follow - Steps: number - Mood: better / same / worse - Example: Followed | 8,400 | Better No stories. No excuses. Just facts. FINAL WORD FOR DAY 1 You don’t need to smash it. You don’t need to be 100 % perfect. You just need to do what’s written. Day 2 builds on this. Miss today and you’re already behind. Mick

Day 2 is about stopping decisions. Most people don’t fail because they lack willpower. They fail because they have to decide all day. Today, we remove that. TODAY’S RULES 1️⃣ FOOD – SAME RULES, NO THINKING You eat exactly the same structure as Day 1: - Protein every meal - Protein + veg only - No snacks - Water only If you followed Day 1, repeat it. If you didn’t, start properly today. No changes. No upgrades. 2️⃣ MOVEMENT – LOCK IT IN - 8,000 steps minimum - Aim to hit them before evening if possible Get them done early = less excuses later. 3️⃣ THE TEST (THIS IS IMPORTANT) Today you’ll feel: - bored - irritated - hungry at the “wrong times” That’s normal. That’s your old habits kicking back. Don’t negotiate with them. TONIGHT CHECK-IN Comment one line only: Food: followed / didn’t Steps: number Hardest part: food / hunger / time / mindset Example: Followed | 9,200 | Hunger No essays. No justification. Discipline isn’t dramatic. its repetitive. The people who get results don’t look for new plans. They repeat simple ones until they work. Day 3 introduces public accountability. That’s where most people disappear. Stay in. Mick

Day 0 is your foundation. Do this today before you hit Day 1 tomorrow: ✅ Take baseline photos (front/side/back) + optional weight ✅ Set your daily water goal: 2–3L/day ✅ Set your step target: 6k–8k/day to start ✅ Aim for 7–8 hours sleep per night ✅ Pick a 15–30 min training window (set a reminder in your phone) ✅ Optional: grab a resistance band or light dumbbell if you have one This isn’t about being perfect. It’s about setting the basics so tomorrow feels easy. 👇 Comment below when you’ve finished your Day 0 setup. Just write “DONE”.