Mini-Series: This is Part 2 — The Morning I Finally Listened to My Wife. Start with Part 1 — Rock Bottom Pattern.

The Morning I Finally Listened to My Wife

!Hero – "Get up." sticky note on mirror
Caption: Consistency arrived as one line: "Get up."

Consistency didn't arrive with a speech. It arrived with one line, every morning: "Get up."
For two weeks I argued. She kept repeating it. By Week 2, I stopped negotiating—and everything else got easier.

The Rules Card (Month 1 — boring on purpose)

!Rules Card – Month 1
Caption: Boring on purpose: 1,600–1,700 kcal, 120g protein, 5x training, 8–10k steps, no-zero days.

1. Calories: 1,600–1,700 kcal/day
2. Protein: ≥120 g/day (anchor every meal)
3. Training: 5×/week (strength + conditioning + sport)
4. Steps: 8–10k on non-training days
5. No-zero day: If life explodes → 20-minute minimum (walk, mobility, light circuit)

These weren't "go hard" goals. They were can't-wiggle-out rules.

Why these 5 work (and "hacks" don't)

* Specific → measurable → repeatable. No vibes, just thresholds.
* Friction-kill: Meals templated; workouts pre-booked; steps baked into errands.
* Fail-safe: The 20-minute minimum breaks the "I ruined it" spiral.

14-Day Log Snapshot (Mar 1–14, 2025) — early, honest, enough

!Early log screenshot – Week 1–2
Caption: Not perfect, but predictable. 12/14 cals on target, 8/10 sessions done.

| Day | Calories | Protein (g) | Train | Steps | Note |
| ------ | -------: | ----------: | :---: | -----: | ------------------------------ |
| 1 Sat | 1,680 | 128 | ✅ | 7,900 | Day 0 weigh-in 90.0 kg |
| 2 Sun | 1,645 | 121 | ✅ | 8,300 | Push Day |
| 3 Mon | 1,710 | 125 | ✅ | 6,200 | Late call, shorter sleep |
| 4 Tue | 1,590 | 130 | ✅ | 9,100 | Intervals (light) |
| 5 Wed | 1,705 | 119 | ❌ | 10,200 | 20-min walk done |
| 6 Thu | 1,660 | 124 | ✅ | 7,400 | Legs + carries |
| 7 Fri | 1,610 | 133 | ✅ | 8,000 | Z2 run |
| 8 Sat | 1,730 | 122 | ✅ | 6,800 | Sport (badminton) |
| 9 Sun | 1,675 | 120 | ❌ | 9,400 | 20-min mobility |
| 10 Mon | 1,640 | 126 | ✅ | 7,100 | Pull + sled skill |
| 11 Tue | 1,700 | 129 | ✅ | 8,600 | Threshold pieces |
| 12 Wed | 1,590 | 132 | ✅ | 6,900 | Short session, still showed up |
| 13 Thu | 1,660 | 121 | ❌ | 10,500 | 20-min walk |
| 14 Fri | 1,620 | 127 | ✅ | 8,200 | Z2 + strides |

Two-week compliance (Weeks 1–2)

* Calories in range: 12/14 days (86%)
* Protein ≥120 g: 12/14 days (86%)
* Training target (5×/week): 8/10 sessions
* Steps ≥8k on non-training days: 9/14 days
* No-zero rule hit: 14/14 (the safety net worked)

Weight trend: 90.0 → 88.6 kg (−1.4 kg)
Not magic—just math + monotony.

!Micro-trend – Day 0 to Day 14
Caption: 90.0 → 88.6 kg in 14 days. Math + monotony > motivation.

What changed when I stopped negotiating

* I asked "What do the rules say?" instead of "Do I feel like it?"
* Missed a session? I didn't "make it up." I resumed the next block.
* The question became "How do I keep the streak alive?" not "How do I start over?"

Troubleshooting (the real blockers)

!Troubleshooting – cravings, meetings, social meals
Caption: The three blockers you'll meet in Week 1–2—and the exact counter.

* Late-night cravings: pre-log the last meal; keep a high-protein "closer" (200 kcal, 25–30 g protein).
* Meetings killed my workout: do the 20-minute minimum at lunch; move the main session to tomorrow—no guilt.
* Social meals: eat lighter earlier, hit protein before you leave, walk 15 minutes post-meal.

Data Card — "Week 1–2 Receipts"

* Calories: 1,6xx–1,7xx/day (12/14 in range)
* Protein: 120 g+ (12/14)
* Training: 8 sessions done (target 10) + 3× 20-min "no-zero" saves
* Steps: 9/14 ≥8k
* Scale: 90.0 → 88.6 kg (−1.4 kg)
* Signal: urges still exist; structure beats them

Why this post matters in the series

Post 1 was the why. This is the how—the exact scaffolding that bent the trendline and made later wins (HYROX finish, lower paces, lower VAT target) possible.

CTA

!CTA – copy the rules to your notes
Caption: Copy the rules. Book 14 days. Track one metric. Start today.

Steal these five rules. Run your own 7-day test.
Comment with your version (tweak calories/protein/steps to fit your life), and I'll help pressure-test it.

Next 1–3 Actions (today)

1. Copy the Rules Card into your notes; edit numbers you'll actually keep.
2. Book 14 days of workouts in your calendar (times, not vibes).
3. Track one thing daily (weight or calories)—let data, not mood, decide the next move.