My Beginner’s Stack

Products
Whey - Optimum Nutrition 100% Whey Gold Standard, Vanilla
Creatine - Optimum Nutrition Tastless Creatine powder
Pre (1 hr before) workout :: Take protien shake + fruits / flavoured powder + creatine
Post Workout (rightaway) :: Protien shake + fruits / flavoured powder
Night (before bed) - Multi and Cod Liver oil

My Intermediate Stage Stack

Pre (1 hr before) workout :: Take protien shake + jack3d or s5
Post Workout (rightaway) :: Protien shake + fruits / flavoured powder + creatine
Night (before bed) - Multi and Cod Liver oil

Main Elements of Advance Stack (most these are available in simple powder form on Amazon)

-AAKG: arginine alpha ketaglutarate: Creates a “pump” effect. Pretty cheap supplement by itself, recommended doses are from 2-3 grams per serving 2-3 times per day.
-Creatine monohydrate: One of the most common and cheapest supplements. No real reason to have it as a pre-workout, but an effective supplement in doses of 5-10 grams a day.
-Beta-alanine: An amino acid that binds to and fires nerve receptors. Pretty effective pre-workout for energy (prevents lactic acid build up in muscles, so you don’t get worn out as quickly), but again a very cheap supplement by itself and serves a better purpose in its recommended doses, 2-3 grams a few times a day.

-1, 3 dimethylamylamine: An effective energy booster. Banned by a lot of sports organizations. Takes about an hour to kick in, so its timing isn’t really in sync with the other ingredients in jack3d. Again, a cheap supplement (search amazon for “DMAA” or “geranium extract”, it’s all the same) ************** MAY BE NOT THIS ONE

-Schizandrol A: A pretty impressive berry extract that increases focus, but it’s also another cheap supplement you can find on amazon.
- BCAAs -
- NO (Nitric Oxide)

- Glutamine

Other Resources

http://www.bodybuilding.com/fun/pro-combo-supplement-stacks-from-7-top-performers.html

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

http://www.bodybuilding.com/fun/body-transformation-greg-was-ready-to-prove-critics-wrong.html

http://www.reddit.com/r/Fitness/comments/cg5ps/my_advice_for_major_weight_loss_v2/
http://www.reddit.com/r/Fitness/comments/cr28t/new_to_fitness_and_not_sure_where_to_start/
http://www.reddit.com/r/Fitness/comments/d02dq/how_to_lose_fat_a_beginners_guide/
http://www.reddit.com/r/Fitness/comments/bjtk5/the_unofficial_fitit_guide_to_weight_loss/

reddit faq

Bfast
3/4 cup cereal with 1/2 cup milk - 170
1/2 cup milk + sugar - 115

Snacks
Soy nuts / apple

Lunch
Soup -200 or
Salad

Snacks
Soy nuts / banana
Protein shake

Soup/salad

Protein shake

http://startingstrength.wikia.com/wiki/FAQ:The_Program + ( http://www.gymjunkies.com/beginners-workout-plan/ )

Also consider these comments from Jeremy Clay -Hey hey! Though their is no real ‘routine’ I’ve used with any real consistency, I pretty much (since April when I bought the weight cage/etc) ran heavy compound lifts every other day; Bench/chest day (Flat/Incline/Decline), a Squat/Leg day (including extensions and leg curls) and a Deadlift/back day (including pullups, rows). The other days (5 day workout week, sometimes more) would be for ‘misc’ lifting; arms/abs/shoulders whatever. Those main 3 lifts, though, were the only real consistent key; I did Ab Ripper X for a bit, I tried SS and Madcows, a bunch of different things…but really it came down toFlat Bench (3×6-8) Deadlifts (3x max reps) Squats (3x 6-8 reps) Pullups DipsSo many other exercises of course, but that is more for variety then anything - do the big lifts heavy above all.

—-

Hello, for routine it’s varied over time - the main focus has always been around heavy compound lifts Bench Press/Squats/Deadlifts. Usually these were done on their own day (with appropriate chest/leg/back exercises as well each day), and in between would do other things, such a arms/shoulders. Essentially at least 5 days on, 2 off (but often more if I didn’t feel I needed the break). Hope this helps.

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

http://www.bodybuilding.com/fun/body-transformation-greg-was-ready-to-prove-critics-wrong.html

http://www.bodybuilding.com/fun/find-a-plan-fat-loss-2039-male.html

–Other Resourecs —–
http://www.reddit.com/r/Fitness/comments/cg5ps/my_advice_for_major_weight_loss_v2/
http://www.reddit.com/r/Fitness/comments/cr28t/new_to_fitness_and_not_sure_where_to_start/
http://www.reddit.com/r/Fitness/comments/d02dq/how_to_lose_fat_a_beginners_guide/
http://www.reddit.com/r/Fitness/comments/bjtk5/the_unofficial_fitit_guide_to_weight_loss/

Transformation (including Workout Schedule + Diet )

http://www.bodybuilding.com/fun/body-transformation-greg-was-ready-to-prove-critics-wrong.html

Supplements

http://www.bodybuilding.com/fun/facebook-fans-answer-pre-post-workout.html

NO-XPLODE –> Awesome product before workout.
Syntha-6 –> Great Product after workout.

anti-catabolic 
Syntha 6
Assault
Vitargo S2

Diet Recipes

http://fatlossschool.com/76-protein-shake-recipes/

Extreme Diet Schedule / Examples

Extreme Dies - 1

Fasting - www.leangains.com

Forums

http://www.reddit.com/r/fitness 

http://forum.bodybuilding.com/

Workout / Training

http://startingstrength.wikia.com/wiki/FAQ:The_Program

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

 Where you stand -> http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

What you should do

You should try Starting Strength or StrongLifts. These programs are designed for people who are beginners at weightlifting, and both websites provide plenty of information to get you started. They have been proven time and again to result in rapid strength gains for trainees who have an adequate diet. You can add a HIIT program ( here’s another ) if you wish to boost your fat loss, but make sure you adjust your diet to account for the extra energy expenditure.However, the thing that’s really going to make or break your success is how well you focus and stick to your diet. Use a calculator such as this one to get an estimation of how many calories you should be consuming daily. Many people have successfully lost large amounts of fat by switching to a low carb diet. Keep in mind that this may not be the most suitable diet for everyone, but by far the majority of the population should see positive results. Increasing your protein intake (via either MOAR MEAT or simply drinking whey protein shakes ) will both boost muscle gain and prevent you from spending those calories on donuts.Take weekly photographs of yourself, preferably in underwear/shorts so that you can see your belly, thighs and arms. If you’re gaining muscle while losing fat, your weight may change less than you expect, but the mirror doesn’t lie. Recording everything you eat will also make you more conscious about your intake and definitely helps in weight loss.

Remember, the exercise will help, but the factor that will decide your fat loss is your diet. If you feel you’re too heavy to do bodyweight exercises or anything inside a gym without hurting your joints, you can just go for a pleasant 30-45 minute walk daily while strictly controlling your diet, and you’ll have to buy a new, smaller set of clothes soon.

Resources for calculations

http://www.deflab.me/ 

http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php 

http://www.bmi-calculator.net/body-fat-calculator/ 

Important Note for beginning right -

• 1. Creating a plan and committing it to paper.

• 2. Creating a plan that is simple and easy to remember.

• 3. Creating a strong base/foundation with small changes to lifestyle that you can stick with.

• 4. Breaking the plan down into short term goals ( milestones ) that you can track, and then rewarding yourself when you reach them.

     Basically create a macro level plan for eating and workout, note down everything. See what works and what does not. Stick to what works and change what does not.

     Too many changes are bad and difficult. Milestones and periodic review of plan, progress and milestones is essential. Reward your achivements.

    Heres the document with the expected progress chart on paper. I think for me the starting period will be trouble until I get into a schedule so initial period may not be as documented but once the process is set, I should be able to good progress..Anyways, heres the excel .. Forecasted / Expected / Hypothetical weight loss

     Here is a sample workout schedule from scribd  that has meals, supplements (I am thinking Assault, creatine supp rather than listed in doc) and also workout schedule..

It is important to stay motivated when doing something that changes your habit, takes a long time to produce results like weight loss…

Heres’s my resources to stay motivated when losing weight ..

•  Search Youtube for “Body transformation” or “Weight loss transformation”
• Look for transformation examples on bodybuilding.com
• Read /r/fitness regularly
• Read my saved stories in reddit.com
• http://www.youtube.com/user/foxeg0713?blend=7&ob=video-mustangbase
• reddit.com/r/GetMotivated

Important Resources

http://win.niddk.nih.gov/publications/myths.htm#dietmyths
http://www.eatright.org/Public

WHAT TO EAT

Spinach
Oat
Lentils
Apple
Blueberry
Wheat Pasta
Peanut butter
Pomegranate
Bell Peppers
Yogurt
Avocado
olive oil

Low Carb Veggies -
# Sprouts (bean, alfalfa, etc.)
# Greens – lettuce, spinach, chard, etc.
# Hearty Greens - collards, mustard greens, kale, etc.
# Radicchio and endive count as greens
# Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
# Bok Choy
# Bamboo Shoots
# Celery
# Radishes
# Sea Vegetables (Nori, etc)
# Mushrooms
# Cabbage (or sauerkraut)
# Jicama
# Avocado
# Asparagus
# Okra
# Cucumbers (or pickles without added sugars)
# Green Beans and Wax Beans
# Fennel
# Cauliflower
# Broccoli
# Peppers
* Green Bell Peppers
* Red Bell Peppers
* Jalapeno Peppers

Milk only one time

 From another source 

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.
Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes

11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

WHAT TO AVOID

Avoid
1. Sugar: Sugar is nothing but empty calories with no nutritional value.
2. Soda: Again, just empty calories with no nutritional value. Sodas also contribute to tooth decay.
3. Starchy vegetables: Potatoes are an excellent example of a starchy vegetable. I know everyone loves them, but your body treats potatoes just as it does sugar. They cause a rise in blood sugar, and are harder for your body to process. Potatoes and other starchy vegetables keep the body in an elevated insulin state, making it that much harder to lose weight.
4. White bread: Most of the nutrients have been bleached out of the bread during the processing, and it has a high level of carbohydrates.
5. Fried foods: Most fried foods contain partially hydrogenated oil. Our bodies are unable to process the oils and it gets stored as fat.
6. Fruit juice: A lot of the so-called “fruit juice” on the market today contains high fructose corn syrup, which has been linked to obesity. Only drink 100% pure juice that does not contain high fructose corn syrup.
7. Caffeine: Caffeine causes dehydration and can increase your appetite.
8. Margarine: It contains hydrogenated oil, and is not natural.
9. White flour: Most of the nutrients are removed in foods made with white flour.
10. High glycemic fruits: These include watermelon, bananas, citrus fruits, raisins, and pineapple. These fruits are too high in sugar.
11. Salt
12. Rice

OTHER NOTES

Fasting in between ..
EAT LESS POTATO If at all you do
See this attachment with the plan that I got from a friend.  Check this link for Indian Diet Plan

Without writing a long post, I would like to give entire credit for this script to Chris Veness of Movable Types -

I copied the code from -

JS CODE - http://www.movable-type.co.uk/scripts/aes.html

PHP CODE - http://www.movable-type.co.uk/scripts/aes-php.html

To run it - put it in same folder under Apache HTTP Server and start with HTML file.

Click on this link for source code AES-JS-PHP Source code

More scripts at - http://www.movable-type.co.uk/

Originally Published by Jean-Baptiste Jung at url - http://www.catswhocode.com/blog/19-ffmpeg-commands-for-all-needs

ffmpeg is a multiplatform, open-source library for video and audio files. I have compiled 19 useful and amazing commands covering almost all needs: video conversion, sound extraction, encoding file for iPod or PSP, and more.

Getting infos from a video file

ffmpeg -i video.avi
Turn X images to a video sequence

ffmpeg -f image2 -i image%d.jpg video.mpg
This command will transform all the images from the current directory (named image1.jpg, image2.jpg, etc…) to a video file named video.mpg.

Turn a video to X images

ffmpeg -i video.mpg image%d.jpg
This command will generate the files named image1.jpg, image2.jpg, …

The following image formats are also availables : PGM, PPM, PAM, PGMYUV, JPEG, GIF, PNG, TIFF, SGI.

Encode a video sequence for the iPpod/iPhone

ffmpeg -i source_video.avi input -acodec aac -ab 128kb -vcodec mpeg4 -b 1200kb -mbd 2 -flags +4mv+trell -aic 2 -cmp 2 -subcmp 2 -s 320×180 -title X final_video.mp4
Explanations :

Source : source_video.avi
Audio codec : aac
Audio bitrate : 128kb/s
Video codec : mpeg4
Video bitrate : 1200kb/s
Video size : 320px par 180px
Generated video : final_video.mp4
Encode video for the PSP

ffmpeg -i source_video.avi -b 300 -s 320×240 -vcodec xvid -ab 32 -ar 24000 -acodec aac final_video.mp4
Explanations :

Source : source_video.avi
Audio codec : aac
Audio bitrate : 32kb/s
Video codec : xvid
Video bitrate : 1200kb/s
Video size : 320px par 180px
Generated video : final_video.mp4
Extracting sound from a video, and save it as Mp3

ffmpeg -i source_video.avi -vn -ar 44100 -ac 2 -ab 192 -f mp3 sound.mp3
Explanations :

Source video : source_video.avi
Audio bitrate : 192kb/s
output format : mp3
Generated sound : sound.mp3
Convert a wav file to Mp3

ffmpeg -i son_origine.avi -vn -ar 44100 -ac 2 -ab 192 -f mp3 son_final.mp3
Convert .avi video to .mpg

ffmpeg -i video_origine.avi video_finale.mpg
Convert .mpg to .avi

ffmpeg -i video_origine.mpg video_finale.avi
Convert .avi to animated gif(uncompressed)

ffmpeg -i video_origine.avi gif_anime.gif
Mix a video with a sound file

ffmpeg -i son.wav -i video_origine.avi video_finale.mpg
Convert .avi to .flv

ffmpeg -i video_origine.avi -ab 56 -ar 44100 -b 200 -r 15 -s 320×240 -f flv video_finale.flv
Convert .avi to dv

ffmpeg -i video_origine.avi -s pal -r pal -aspect 4:3 -ar 48000 -ac 2 video_finale.dv
Or:

ffmpeg -i video_origine.avi -target pal-dv video_finale.dv
Convert .avi to mpeg for dvd players

ffmpeg -i source_video.avi -target pal-dvd -ps 2000000000 -aspect 16:9 finale_video.mpeg
Explanations :

target pal-dvd : Output format
ps 2000000000 maximum size for the output file, in bits (here, 2 Gb)
aspect 16:9 : Widescreen
Compress .avi to divx

ffmpeg -i video_origine.avi -s 320×240 -vcodec msmpeg4v2 video_finale.avi
Compress Ogg Theora to Mpeg dvd

ffmpeg -i film_sortie_cinelerra.ogm -s 720×576 -vcodec mpeg2video -acodec mp3 film_terminée.mpg
Compress .avi to SVCD mpeg2

NTSC format:

ffmpeg -i video_origine.avi -target ntsc-svcd video_finale.mpg
PAL format:

ffmpeg -i video_origine.avi -target pal-svcd video_finale.mpg
Compress .avi to VCD mpeg2

NTSC format:

ffmpeg -i video_origine.avi -target ntsc-vcd video_finale.mpg
PAL format:

ffmpeg -i video_origine.avi -target pal-vcd video_finale.mpg
Multi-pass encoding with ffmpeg

ffmpeg -i fichierentree -pass 2 -passlogfile ffmpeg2pass fichiersortie-2

Do things like evolution. Throw stuff at the wall and see what sticks. Take the best stuff. Iterate.

Change is accelerating. Our intuition operates linearly and has trouble perceiving exponential transformations.

You do not truly have free will until you transcend your ego.

Surround yourself with amazing people. You will become who you surround yourself with.

The only thing constant is change. Embrace it.

Feedback is a powerful, life shaping force. Look to get more of it and incorporate into designs, projects and life.

You can’t be good at everything. Don’t feel bad about it.

Burning desire is the energy of achievement.

Be proactive about what you want. Laziness and apathy are diseases.

Don’t settle.

Create a compelling vision of where you want to go and who you want to be.

Align your emotional system to take you there.

Think big. Learn from failure. Never give up. Ever.

Think Long-term.

Transparency wins in the long run.

Focus on the right things. Products not Byproducts. Actionable Metrics not Vanity Metrics.

Life progresses in a series of phases. Understand what phase you’re in and live it. Don’t mix phases. Have Patience. Work Diligently. You will get everything you need in due time.

Strive to reduce “what you don’t know you don’t know” to “you know you don’t know”.

Art and science have similar aims. To enhance the way we perceive the world.

Underneath every art is an undiscovered science.

Balance Analysis and Synthesis. Top down and bottom up.

The Universe is one big, interconnected system. Almost everything is a nested set of systems, made up of other interconnected systems. A hierarchy. A holarchy.

Reality is a complex system, navigating complex systems requires systems theory.

Technology and culture are interdependent and coevolve.

Seed. Organism. Environment.

Batch work. The mind isn’t that good at gear shifting.

Complex systems don’t start out complex. They evolve from simplicity to complexity through iteration.

“Equality of Opportunity” rather than “Equality of Outcomes”. The homeostasis of many complex systems are a power law distribution.

You are a creature of habit. Define your habits rather than let them define you.

You have to know what you want.

Strengthen your good feelings through the positive abstract, temper your bad feelings through the negative concrete.

Understanding requires looking at the system from the right perspective. Sometimes understanding requires looking at emergent properties. Sometimes it requires breaking pieces apart. Intelligence is knowing which.

Intelligence and wisdom increase rapidly when you can become aware of your mind’s model of reality. Consciously test assumptions and improve your model.

Control your thoughts. Choose where you want them to wander. And don’t ever let them wander down dark streams when you are tired. Darkness should be confronted, but only when you have the energy to overcome it. Rest. Train. And go to battle strong.

How much you accomplish is proportional to how much energy you have, not how much time.

Strive for emotional flexibility and control.

Ask questions at a rapid rate. Don’t be afraid of looking stupid.

Don’t tie your identity to your present knowledge. Tie your identity to who you can become.

Your mind is an evolving associative network of connections. Whenever you read or talk to someone you are programming your mind. Be mindful of this. Program your mind to think the right way. The mind accepts without caring too much about what’s true or false.

Most people will give you advice without understanding your situation.

There are no shortcuts. Anyone who is amazing at anything has put a lot of time into it. Excellence is the result of time and energy being invested in the right places. Energy multiplied by time is power.

Mastering the self is the ultimate freedom.

Read a lot about what you want to do, try and find people you can model. Read their writings, biographies, then go out and meet those people.

Delayed gratification is essential for long term progress.

Take time to reflect. Especially about yourself. Journaling is a very effective way to do this. Journaling has vastly accelerated my learning curve, my acquisition of wisdom.

Reflection allows for the extraction of patterns with very limited experience. Experience takes many more data points to develop the same intuition of the same phenomenon.

Rarely should you feel overwhelmed in life. It’s the result of taking on too much, unrealistic expectations, or continual slacking. Prioritize and pace yourself.

Your best relationship should be with yourself.

Write everything down. You can’t hold it all in your mind. It takes away “RAM” to focus on the present.

Personal growth is more about stripping away limiting beliefs, insecurities, bad habits, resentments and traumas than adding anything to yourself. Your goal is to become free to expand.

Life is simple if you focus on what matters most and don’t get caught chasing byproducts and shiny objects.

Think Big. Start Small. Scale fast.

Understand what’s a byproduct and what the actual end goal you should focus on. Don’t focus on the byproducts like money, success, fame or love. These are rewards for living life correctly.

Find the right balance of bottom up and top down. The ratio is often 95/5, respectively.

Problems often are embedded in systems. Systems have desired outcomes and equilibrium points. If you want to fix a problem that’s embedded in a system, and you don’t change the system, your change will be temporary and your effort will be in vain. You can win a few battles but you can never win the war.

There’s no such thing as an overnight success. Success is years in the making and eventually a tipping point is reached.

Whenever you’re thinking about the future identify the hypothesis, assumptions and trends. What are you taking a bet on?

Learn something from every situation. Never stop learning.

Your daily life is also a system. Build systems and habits with your energy and will power each day. Make your life scalable.

Most people are looking to escape themselves rather than transform themselves.

Our greatest limitation is the size of our dreams.

Self-similarity is everywhere in the universe. You just have to look.

One of the biggest shifts in worldview that is so crucial, that most people will never make, is that we are our pattern not our matter.

Understand the lines of intrinsic value and the line of hype that oscillates over it, sometimes with great amplitude. This is why there are boom cycles and bust cycles but the world keeps moving forward.

Distinguish perceived value from intrinsic value.

Take actions towards your dreams everyday and they will become real. Reality cannot help but bend against an adapting, evolving persistence.

When you relate to yourself make your visions of who you can become as grandiose as possible.

Relate to others with respect and humility.  If you can learn something from them, ask. If they can learn something from you, speak to them where they are, and help them understand.

As the wealth of the world rises, win-win situations are increasingly possible in all circumstances.

Having big visions for yourself does not mean you should be delusional. To make dreams a reality you must be extremely logical and honest about where you are now, and what the next steps for growth are. A journey of a thousand miles starts with a single step.

When times get tough keep putting one foot in front of the other. Just keep breathing.

Problem Solving Perspectives:

Psychology (Developmental consciousness, biases and irrationality, will power, habits, “us & them”, evolutionary psychology, emotional vs. logical decision-making, fear of loss is greater than potential gain, preferences vs attachment, Moving “through time” or “in-time”, personality types, Dunbar number, what somebody means is frequently not what they say)

Modeling (classifications, iterative improvement, tradeoff between precision and cost)

Systems (Momentum, tendencies, incentives, partial truths that grow in completeness, layers & perspectives, concrete vs abstract, path dependency, fractal patterns, power laws, strong vs weak ties, )

Scientific Method

Evolution and Development (convergent and divergent, centralization vs. decentralization, generative and decisive, punctuated equilibrium)

Patternism (exponential vs. linear progress)

Universal Values/Tendencies: Intelligence, Complexity, Evolution and Development, Diversity, Connectivity, Information, Evolvability

Evolution now happens in the realm of the informational rather than the physical. Learning is the fundamental unit of progress for people, startups, and the universe.

Discovery, Validation, Efficiency, Scale, may be a universal design pattern.

The job of our species, planet, maybe even universe is to discover, and spread our insight and creations as far and as wide as possible.

Humanity appears to be at the forefront of the universe’s development but we will soon pass the baton as we more fully merge with our technology and become a new enhanced species.

Everything will become an information science. Progress often becomes exponential once sciences become information sciences.

Anything that gained widespread cultural adoption probably has some truth it.

The universe contains both form and the formless. Bhuddism got only half of the equation right. It evolved in a time where the pace of change was to slow to perceive the inexorable march forward of the world of form.

Reality is not something to escape. It is our evolutionary duty to participate in the unfolding of the world of form.

Greater truth is found through increasing coherence and increasing correspondence.

Developmental systems have a direction. The universe is a developmental system.

Questions are worth more than answers.

As you learn, “what you know” and “what you know you don’t know” both expand. In the process, “what you don’t know” expands faster than “what you know”, but “what you don’t know you don’t know” decreases. Thus as the race for wisdom is run omnipotence is a finish line that inevitably escapes further into the distance. This is both empowering and humbling.

Life appears to be an infinite game.

Confusion precedes deep understanding.

Build up a large library of mental models and abstract concepts.

Intelligence is the ability to grow an associate network of connections that is ordered into increasing degrees of abstraction.

You will overestimate what you can accomplish in the short term and underestimate what you can accomplish in the long term.

You can have a huge vision but if you’re not hitting milestones on the way that increasing your momentum and resources, you probably aren’t getting any closer to achieving it.

No matter how far you’ve gone down the wrong road turn back.

Visions are often wrong. They must be tested against reality. Your childhood dreams are probably bad dreams to pursue.

Constantly update your beliefs with what you’ve learned.

Learn from the past and have a 21st century conversation about what we know.

Don’t spend too much time thinking about the things you cannot change.

Don’t become too attached to your patterns, models, principles and values. If they aren’t changing, you probably aren’t growing.

Nothing in life is 100% certain. Life is a game of probabilities. God does play dice.

Be as open with your ideas as possible. Ideas may be incubated in private, but once they have a foundation and an internal coherence, they will only grow if they are put out in the open and given the opportunity to evolve.

Energy in the universe is constant. But intelligence is increasing.  Maybe our purpose is to transform random bits into ordered bits.

The mind often works by making conclusions and working backwards to discover a logical line of reasoning. Insight does not come by building up from premises.

Humans are not rational. But that doesn’t mean we aren’t predictable.

We must work with the programs of the mind until we have the ability to rewrite them.

There are thinkers who are afraid of being wrong and there are thinkers that want to push the boundary as far as they can. This requires making assumptions on top of assumptions.

Ego-transcendence emerges from the pursuit of self-awareness.

Systems must balance efficiency with resiliency.

Most people don’t reflect. Not reflecting makes you emotionally, intellectually, and spiritually obese. Reflection is the metabolic process that turns experience into wisdom.

Kaizen. Continuous learning. Continuous improvement. Never stop growing and you will never grow old

By doing the following you can lead a healthy lifestyle

1. lower cholesterol.
2. Eat diet rich in Fish, Fruits and Vegetables.
3. Exercise.
4. Maintain a healthy weight.
5. Prevent Accidents(don’t speed up and buckle up)
6. Drink Alcohol.
7. Take a multi-vitamin.

Foods that are good for anybody:
1. Nuts(walnuts, Almonds)
2. Avocados.
3. Bell Peppers.
4. Blueberries.
5. Citrus Fruits
6. Fat free/1 percent milk.
7. Olive Oil.
8. Garlic
9. Plant stenols and Sterols (no idea what this is)
10. Red wine
11. Salmon
12. Spinach
13. Sweet Potatoes.
14. Tea
15. Tomatoes
16. Vegetable Juice
17. Whole Grains