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TABLE OF CONTENTS

Introduction 3
Your Diet: Basic Training 5
The NF Diet Philosophy 15
How To Succeed 25
How to Get Started 32
Good Luck 34
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INTRODUCTION
Although the 6+ months of exercise programming contained within this
guide are incredibly important, the Rebel Diet Guide is the most
important part of this whole program in my opinion.
G.I. Joe taught us that knowing is half the battle. Unfortunately, thats
not exactly true when it comes to getting into great shape. Your diet is
going to be 80% of the battle.
Sounds ridiculous, right? Allow me to explain.
Even if you spend 10 hours a week exercising (which is more than you
need to), that still leaves 158 hours to screw things up! Eating unhealthy
food is like putting cheap gasoline in a Lamborghini: yeah it will run, but
not nearly as well as it could run if you used some high quality fuel.
Now do you see why its so damn important?
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In this guide, youll learn to what to eat, what not to eat, how to adjust
what youre eating already, the value of a calorie, and the components of
a decent meal. I realize this is far less glamorous than pumping iron, but I
want to make sure youre armed with the right information.
Theres no doubt that this will be a constant uphill battle: restaurants and
consumer goods companies are only interested in one thing: your money.
Increasingly unhealthy (and more tasty) foods hit the market daily, vying
for your attention and your addiction.
Its time to fght back and stick it to the man!
Lets get started with the Nerd Fitness Diet Philosophy, a method of eating
that has helped many rebels like yourself lose weight, have more energy,
and feel better. Combine this info with solid exercising and youll soon
be ready for battle.
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YOUR DIET: BASIC TRAINING
Here are the building blocks of a good diet; think of this as Diet 101: Your
Stomach and You. This might be slightly redundant if youve been
reading Nerd Fitness for a while; if so, consider it a quick refresher
course.
3500 calories = 1 pound of body weight (.45 kilograms)

Essentially, this means you if start eating 500 less calories per day than
you normally eat, burning 500 extra calories a day from exercise, or any
combination of the two to create a defcit of 500 calories daily, you will
lose one pound (half a kg) per week.
Now, if all of your weight loss comes from just eating less every day (with
no exercise), youll start to lose muscle along with fat. To make sure you
keep the muscle you have while losing fat, its good to go with a smart
mixture of eating less, eating well, and exercising hard!
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What is a good diet? A good diet is made up of primarily REAL food. This
meal has great balance of protein, good carbohydrates and good fats.
The foods didnt come out of a box or a laboratory, but out of the ground
or from nature. The less processed it is, the less that has been added to
it, the better of you are. Think lean meats, fsh, eggs, veggies, fruit, and
nuts.
Whats a bad diet? A bad diet is loaded with bad fats and simple
carbohydrates (like processed sugar); its also severely lacking in actual
nutrients. If it came out of a vending machine, from a drive-thru window,
or from a delivery boy, its probably not good for you.
How many calories should you eat? This will depend on your size at the
moment and how much you weight you want to lose. Generally a safe
amount of weight to lose is around 1-2 pounds (.5 - 1 kg) per week . If
youre lazy, take 5 minutes to sign up for a free account at
DailyBurn.com, SparkPeople.com, or CalorieCount.about.com
and put in your current statistics (height, weight, and goal weight).
OR, you can do some math to fgure it out...
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When calculating how many calories you need to eat daily, we need to
fgure out a few things frst.
Our bodies burn a TON of calories every day just EXISTING! We are quite
complex, which means our bodies will burn all kinds of fuel just making
sure things are working right.
They call this number your Basal Metabolic Rate (BMR). Its the
calories you would burn daily if you spent all day playing Halo or watching
all three Lord of the Rings: Extended Editions.
If youre a math nerd, the equations are on the next page. If you dont
care about the numbers, visit this link to calculate your BMR. For
you international folks, make sure you click metric.
This number is based on your height, weight, and age. As you age, your
metabolism slows down, hence your BMR will start to decrease. So, as
you get older, its tougher to eat the same things you used to and remain
the same weight. Makes sense, right?
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BMR EQUATIONS
English BMR Formula
Men: BMR = 66 + ( 6.23 x weight in pounds )
+ ( 12.7 x height in inches ) - ( 6.8 x age in years )
Women: BMR = 655 + ( 4.35 x weight in pounds )
+ ( 4.7 x height in inches ) - ( 4.7 x age in years )
Metric BMR Formula
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm )
- ( 6.8 x age in years )
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm )
- ( 4.7 x age in years )
Heres the link again to calculate your BMR quickly online.
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Once youve calculated your BMR (mine is 1881.23 cal/day for example),
you have a starting point for how many calories you burn while lying
around.
To determine roughly how many calories youll burn with activity, you
mulitply your BMR by a certain number based on how active you are.
They call this the Harris Benedict Equation, and here are the two
equations youre going to look at most closely:
- Light exercise/sports 1-3 days/week: Cal. Calculation = BMR x 1.375
- Moderate exercise/sports 3-5 days/week: Cal. Calculation = BMR x 1.55
Take your BMR and multiply it by the appropriate number to determine
how many calories you burn per day while being active.
Once youve fgured out your number from this equation, you can see
how many less calories you need to eat daily to lose weight!
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Now, if you dont feel like doing any sort of mathematics whatsoever,
and you want me to just GIVE you a number, fne!
Here is a rough estimate for weight loss, based on my experiences:
Guys: Eat between 1800-2200 calories per day
Ladies: Eat between 1600-2000 calories per day
Your specifc requirements will vary based on how much youre
exercising and how much weight you need to lose, but for the average
male and female eating within that calorie range and moderate activity
its pretty close.
Dont try to cheat by eating less than 1200 calories a day: your body will
think youre starving and try to save all of the calories that you eat ruh
roh. Eat healthy + work out = lose weight + look better.
If youre on this program and looking to BULK UP: Heres a hint, it
involves eating a LOT of high quality calories every day (3000+) while lifting
heavy weights. Brown rice, oatmeal, and whole grain bread will become
your best friends. Calories, calories, calories!
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Not all calories are created equal
2,000 calories worth of Twinkies arent the same thing as 2,000 calories
worth of grilled chicken, vegetables, fsh, brown rice, and fruit. Hopefully
thats not a surprise to you.
Your foods are made up of diferent components protein,
carbohydrates, and fat. Heres what these things are and what they do.
Protein
Protein plays a big role in your muscle development. When you exercise,
your muscles get broken down and then use protein to rebuild stronger
during your of-days. Protein absolutely NEEDS to be a main component
of your daily diet.
If youre overweight and looking to drop some pounds, around 0.8
grams of protein per pound of body weight (or 1.7 g per kg) per day is
sufcient (capped at 200 grams or so per day). If youre looking to build
muscle, aim for at least 1-1.5 gram of protein per pound of body weight
(or 2.2 - 3.3 g per kg) per day.
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Carbohydrates
Carbohydrates provide the fuel that keeps your body going.
Now, there are good carbs and bad carbs. Good carbs come mostly from
vegetables, fruits, and from some whole grains (look for grains that are
high in fber). When you eat carbohydrates, they get converted to
glucose in your system, which is used to provide energy and allows your
brain, muscles, and body to function. Excess glucose in your system will
be converted to fat if it isnt used for energy.
Your mom was just trying to look out for you when she made you eat
vegetables as a kid: theyre loaded with nutrients and low in calories,
providing you with a steady boost of energy throughout the day rather
than spiked energy (and fast withdrawals) from the sugar packed into
most carb-heavy meals.
For this reason, eat as many vegetables as you want, whenever you want
(provided theyre not deep fried or smothered in some terrible dressing);
I guarantee you wont gain weight.
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Fat - Not Nearly as Bad as Youve Been Told.
For years, fat has been getting a bum reputation. Its called fat, so if you
eat a lot of it, it makes you fat, right? Wrong.
Fat is actually an incredibly important part of your diet, providing you
with crucial fatty acids that you cant get anywhere else. There are some
good kinds of fat, a BAD type of fat, and another type of fat where the
jury is still out. Rather than go in-depth with the explanation of what
composes the diferent fats, Ill keep it simple:
Polyunsaturated and Monounsaturated fats are an important
healthy part of your diet. Olive oil, faxseed oil, fsh oil, almonds,
avocados, and walnuts are good sources. Check your labels!
Trans fats are BAD and shouldnt be anywhere NEAR your diet.
These are fats that have usually been created, are solid at room
temperature, and exist in unhealthy foods. READ YOUR LABELS!
Saturated Fat: Although there are difering schools of thought
on saturated fat, the best method to go with is moderation. Dont
eat a diet thats 100% saturated fat, but dont avoid it entirely either.
Keep your saturated fat intake at a reasonable level.
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If youre looking for more information on the carbs vs. fat debate, I highly
recommend reading this article What if its all been a big fat lie
from Gary Taubes, the author of the incredible Good Calories, Bad
Calories, one of the most eye-opening books Ive ever read. If youre
looking to have your mind blown, read this book. Its really dense and
will take quite a bit of time to get through, but its worth it.
Now that we have the basics down, lets move onto how to put this stuf
into practice.
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THE NERD FITNESS DIET
The Nerd Fitness Diet is built upon the K.I.S.S. principle:
Keep It Simple, Stupid!
Ill go into this in much more detail on the next few pages, but heres the
whole diet in a nutshell:
1) Eat natural foods
2) Cut way back on everything else
3) Eat less than youre eating now
4) Sugar sucks
5) Say no to liquid calories
6) Make changes that you can live with
7) Find what works for you
8) Free your mind, free your stomach
Got it? Good. Lets explain how this is going to work.
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1) Eat Natural Foods
Simple - eat stuf that either came out of the earth, few through the sky,
ran on the ground, or swam in the ocean, and minimize everything else.
Heres your menu:
Lean meats, poulty, fsh, eggs, legumes, vegetables, fruits, and nuts.
Thats it!
Note: some dairy and grains (oatmeal, brown rice, whole wheat bread,
faxseed bread) are okay, but make sure youre picking high quality stuf!
Now, switching from your current diet to a diet of only the stuf listed
above would probably make you want to eat your arm of, and that
would make playing videogames extremely difcult, so I wont advocate
a drastic change like that.
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Instead, I suggest making small changes to your diet; slowly and
permanently replacing the fake processed food with real food over time.
Its defnitely not all or nothing, and every little bit can help if you
eat 100% crap food now, switching even to just 80% crap food and 20%
healthy food is a good start and will start to produce results. Of course
the more changes you can make, the better results you should expect to
see sooner. This balance is your choice.
If youre wondering, this type of philosophy on eating is generally
referred to as the Paleo Diet; I highly recommend checking out
Marks Daily Apple. It can be a little intimidating, but its defnitely
one of the best resources on the internet for eating Paleo.
2) Cut way back on everything else.
This part is going to be tough, Im sure. Every day were surrounded by
junk food, fast food, and processed meals, all of which are specifcally
designed to make us fatter and increase our appetites for bad food.
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If youre going to start living a healthy life, you need to start cutting this
garbage out of your diet.
Rather than explain why sugar and fake foods are terrible for you,
this 3-minute video does a far better job that I ever could.
I realize this style of eating is way less fun and probably less convenient
than your previous style of eating, but it doesnt mean you cant fnd
ways to make healthy food taste great. The Rebel Food Fighter will show
you how.
3) Eat less than youre eating now.
In order to lose weight, you need to burn more calories every day than
you consume.
As previously stated, you need to burn 500 more calories per day than
you consume to lose one pound of body fat (.45 kg) per week.
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Lets see how much efort is required to burn 500 calories, and how easy it
is to eat 500 calories.
Go outside right now and run fve miles, which burns about 500 calories.
Then, eat a small bag of chips and drink a 20oz regular soda: youre right
back to square one, wiping out all of your hard work in about fve min-
utes. Crap.
Cut out the garbage, and make your time spent exercising actually
efective at helping you lose weight.
This will require you to train your stomach, and its going to be difcult.
If youre used to eating 5,000 calories a day, switching to 2,000 a day will
make you feel like youre starving. Concentrate on things like vegetables
which can fll you up but are very low in calories, spread your meals out,
and drink lots of water. Slowly train your stomach to require less and
less calories until youre comfortable with eating the right number of
calories that allow you to lose weight.
Moderation, small changes, sustainable changes.
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4) Say no to liquid calories
Liquid calories add up quickly: sodas, fruit juices (yup, even orange juice),
lemonade, fruit punch, frozen cofee drinks, frappucinos, sport drinks,
most vitamin-enhanced water, fruit drinks, beer, liquor, and so on.
Almost all of these beverages contain tons of sugar and calories, and
because theyre liquid you hardly feel like youve consumed anything.
If youre serious about weight loss, try to switch to water for almost all
of your beverages. Im a beer drinker on the weekends, so I try to only
drink water during the week so I can have a few guilt-free beers here and
there.
Its tough, but you just need to learn to adjust. Drink green tea for your
cafeine, cut out the sodas, load up on water, and save yourself a TON of
calories. If youre a heavy soda drinker this one move alone could save
you over 10 pounds a year!
Try this: save the money every day that you normally spend on drinks, and
use it to buy new clothes once the weight starts to come of.
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5) Sugar sucks.
Want to know why all of the beverages listed above suck? Theyre
LOADED with sugar. Sugar is a carbohydrate and can provide you with a
quick burst of energy: however, theres usually a crash right after which
can leave you lethargic and hungryand which point you need to eat
more sugar! Any sugar not used for energy is converted into fat! Crap.
When looking at a nutrition label, dont just look for sugar in the
ingredients. You need to check for things like high fructose corn syrup,
dextrin, fructose, glucose, dextrose, sucrose and so on. If it ends in
ose, its probably a sugar. Google it if youre wondering.
Because of these things, be careful of what you eat! Find whole wheat
bread that DOESNT have high fructose corn syrup, and if youre going to
eat peanut butter, the only ingredient that should be on that list is
peanuts. Sugar can certainly be an addiction for some people, so work
on weaning yourself of the stuf.
Keep an eye out for natural or organic foods that are still jacked up
with all kinds of sugar too. Organic evaporated cane juice is just sugar!
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6) Make changes that you can live with permanently.
Rather than make a whole bunch of drastic changes immediately, Im a
huge advocate of making small, gradual changes that you can stick with.
Add one new vegetable to your diet this week, cut back to only one soda
a day next week, bring in your lunch to work instead of eating out the
week after that, etc. Make it a gradual process that you can live with
permanently. Remember, youre not on a diet, youre making lasting
changes that become part of who you are.
7) Find what works for you.
Some people love to count calories and keep track of every single thing
they eat. Others hate counting calories and would rather just eat healthy
food and not worry about how much of it they need to eat. Find out
what works for you. If youre a calorie counter, there are resources for
you later in this guide.
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If youre not a calorie counter, just keep it simple:
Eat fsh, poultry, and lean meats.
Eat moderate amounts of eggs, beans, and nuts.
Eat lots of vegetables and fruit.
Minimize grains and dairy when possible.
Say no to sugar.
Cut out liquid calories.
8) Free your mind, free your stomach
At the end of the day, remember that you always have a choice. Food
does not control you, food does not defne you. Food can be an
addiction just like a drug but you are stronger than it.
No excuses, just action.

If your mouth waters every time you drive by a certain fast food
restaurant, you need to start setting rules or driving home a diferent
route from work. Having a rule like I dont eat fast food removes the
emotion from your decision.
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If you come home from work every day and immediately grab a soda or
ice cream, its time to create new habits that will slowly rewire your brain
over time. Drop your laptop bag, grab a bottle of water, and go for a
walk.
They say it takes about 21 days to create a new habit. Its time to start
developing new healthy ones. Just like your brain and body have been
trained over the years to crave the bad stuf, you can train them to go for
the good stuf too.
Itll take time and focused dedication on your part, but eventually these
forced decisions become a routine, and then they become automatic.
Never forget: You ALWAYS have a choice. Choose wisely.
Now that we have the Nerd Fitness Diet Philosophy taken care of, its
time to fgure out how to put principles into practice.
In the words of Izzy Mandebaum from Seinfeld, Its go time!
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HOW TO SUCCEED
Remove the temptation. If you have terrible eating habits, keeping junk
food in your cupboard is like sending a nerd to Comic-Con and telling him
to wait in the lobby. Rather than tempt yourself, crack open your closets,
fridge, and freezer and throw away all of the food thats bad for you. I
dont care if you just bought an industrial-sized bag of cookies from
Costco yesterday. Chuck it!
Youll be less likely to eat them when theyre at the bottom of a
dumpsterI hope.
Dont just think about the food in your house either: the candy dish on
your desk at work, your drive down fast-food avenue every day, and the
daily trip to the break room for a doughnut are all disasters waiting to
happen unless youre prepared to fght for change.
Every meal should be well-rounded. Each meal should have a good
combination of protein, healthy fats, and GOOD carbohydrates.
Breakfast can be eggs and oatmeal, lunch can be chicken and a salad,
dinner can be steak and veggies.
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Drink a LOT of water. I want your co-workers to think you have a
bladder problem (just kidding). Keep a bottle of water on your desk,
drink a glass of water before meals to help fll up your stomach, and drink
water instead of any other caloric beverage during your meals.
I used to think water was really boring too, but now an ice cold glass of
water hits the spot. Give it a shot, and it will grow on you. Throw in a
lemon wedge if necessary. 1.5 - 2 Liters of water a day is a good target.
Opt for grilled over fried. If youre going to eat chicken and fsh, go with
the grilled variety, not the heavily breaded, deep-fried version.
Get your housemates involved. If youre married, get your spouse on
board with you. If you have roommates, tell them what youre doing,
and work together to only bring healthy food into the house. If they
insist on continuing to eat poorly, then its up to you to resist the
temptation to eat poorly with them.
Yeah, theyll probably make fun of you for always eating healthylet
them; six months from now theyll be coming to you for advice.
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Eat healthy snacks. Fruit and nuts are your friend. Instead of a bag of
chips, have a handful of almonds. Instead of Ding Dongs or HoHos or
Zebra Cakes, have an apple or banana. Way less glamorous, but so much
better for you.
Prepare your own meals. Save a ton of money and eat much better,
whats not to like? Learn to cook a few healthy meals, and those will
now be your go-to meals whenever youre hungry. If youre a COMPLETE
newbie in the kitchen (like me), the Rebel Food Fighter will give you all of
the tools you need to start cooking better meals.
Identify your Kryptonite. Do you crave Taco Bell after watching
Wipe-Out? Do you wake up in the middle of the night and shovel half a
pint of Ben & Jerrys Rocky Road down your throat when you cant sleep?
Youve conditioned your body to need these things, and you can
condition your body to stop needing them too. Find out what these
triggers are, and learn to see them coming.
These are the potential bumps that can knock you of course, so be wary
- its time to start forming new habits today.
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When you go out to eat, dont eat the whole meal. For some reason,
most restaurants give you a meal thats twice the size of a normal
serving. Just because its in front of you doesnt mean you need to eat
it; eat half of it now and eat the other half tomorrow. Many restaurants
ofer healthy options now too; look at the menu online before you get
there and plan what youll order. No exceptions this will take the
impulse chili cheese fries and onion rings out of the equation.
Eat Slowly! Your stomach isnt that smart - it actually gets full way before
your brain hears about it. To prevent this from happening, take your time
on your meal. If youre not eating alone, talk to the people at the table
with you, put your fork down between bites, and actually enjoy it!
Find an eating schedule that works for you. Some people like to eat
three small meals and three snacks spread out evenly through the day.
For others, its just three well-balanced meals. What really matters is the
total number of calories you eat and the quality of your food. Determine
how many calories you should be eating daily to lose weight, and then
divide it by the number of meals you want to eat daily. The closer you
can stick to that routine, the faster youll start to see results.
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Dont beat yourself up over a bad day. Remember, its a marathon, not
a sprint! Who cares if you have a bad weekend (wedding, Super Bowl,
whatever) and ate a truckload of hot wings while drinking enough beer
to kill a miniature pony! Were all human. A few days of bad eating wont
destroy you unless you let it afect the few days after that too.
Your body isnt as clever as you think. Your metabolism doesnt
fuctuate by the hour or by what you just ate, so dont worry about
missing a meal or eating your dinner extra late at night. Late night eating
causes weight gain only when those late night meals are excess calories
for the day. Be smart.
Starvation mode sucks. If you try to lose weight by starving yourself
(eating too few calories every day), eventually your body reverts back to
the cavemen days and decides that food must be scarce, so it goes into
survival mode. When this happens, it holds onto practically every calorie
that youre eating. You wont lose any weight, and then when you start
to eat normally again, it takes a few weeks for your body to go back to
normal. It saves all of those EXTRA calories too and you gain back even
more weight than before. Not cool. Dont try to cheat and starve
yourself, because it will have the opposite efect.
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Keep it simple. Find foods that you like, and buy a lot of them. Frozen
vegetables are great to have on hand if youre out of fresh ones.
Frozen fruit tastes great in a smoothie. If you like chicken, prepare a
whole bunch of chicken breasts on Sunday night and then put them in
the fridge; Bam! theres your fast food for the whole week!
Be careful with alcohol. The calories in ten beers add up quickly, but its
the awful food you eat while drinking that can really put you over the
edge. Try to eat well during the week so you can enjoy some beers on
the weekends guilt-free. Im not telling you to quit drinking, just know
that its slowing your progress.
If you are going to drink, stick with light beers and liquors without sugary
mixers. A fruity alcoholic beverage is LOADED with sugar and calories,
which can certainly derail your hard work. Be smart.
Breakfast - Eat it. Dont skip breakfast, because then youre far more
likely to drag ass through the morning until you overindulge for lunch.
Eat a high protein breakfast and you wont have an empty stomach for
the rest of the morning. Eggs and oatmeal are your friend, sugary cereals
are not.
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Try to eat a good high protein meal after exercise. Your muscle fbers
get broken down during your workouts and then get rebuilt after youre
done. Adding protein into your system within an hour after working out
can help kick-start that rebuilding process. I usually go with a protein
shake.
Dont worry about supplements. Dont take weight loss supplements,
dont concern yourself with the latest trend of cleansing or detox or
any of that garbage.
I get lots of questions about supplements and which ones are worth
taking. I add a scoop of 100% pure whey protein to my breakfast shake
and then another to my after-workout shake to help kick-start my muscle
rebuilding processbut other than theres only a few Id recommend:
A basic multivitamin can ensure you get enough vitamins and
minerals daily, and fsh oil (either in liquid or capsule form) can help you
get enough Omega-3 (good healthy fats) in your system.
If you want to learn more, heres a great read about fish oil.
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HOW TO GET STARTED
1) Alert your friends and family of your plan Let them know that youre
going to make a conscious efort to start eating better. Hopefully theyll
support you. If not, think of yourself as an Army of One, succeeding
despite all kinds of adversity around you. It will make your mission
complete that much sweeter.
2) Perform the great purge Unless you want to have some sort of Last
Supper type ritual where you say goodbye while eating the rest of your
junk food, head to your fridge and closets and get rid of all the bad stuf.
Sodas, juices, cookies, crackers, ice cream, whateverget it out of your
house. If you live in a house with people who arent willing to change
with you, you need to develop the strength to resist this Kryptonite. Its
tough, but certainly doable.
3) Starting today, keep track of what you eat for the next 3 days Write
down EVERYTHING; every candy bar, every cookie, every French fry,
every soda. I bet you will discover that you eat WAY more calories than
you think. Record your food for free at DailyBurn.com,
SparkPeople.com, or CalorieCount.about.com.
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4) Make a conscious efort to change one thing each week or try a new
vegetable each week Make the switch from white bread to whole
wheat bread this week, from regular peanut butter to natural peanut
butter next week, and then substitute mixed veggies for French fries the
next time you go out to Applebees.
5) Take it slowly If youre anything like me, too many food changes at
once is cause for panic. Take things slowly if you need to, and only make
changes that you can live with indefnitely. This isnt a diet its a change
in a way of life.
6) Plan out your meals Sit down for 20 minutes on Sunday, and think
about what you plan to eat the next week - which days youll bring lunch
to work, when youll cook dinner, and so on. The more you can plan, the
better chance youll have of actually eating well.
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GOOD LUCK
Thats your mission cadet. Its not glamorous, its not a lot of fun, and
its probably drastically diferent than how youre used to eating. Dont
forget that how you used to eat got you where you are today, so the new
YOU must forge a diferent path.
Youll hit speed bumps along the way (not literally, unless youre eating
and driving), and there will be weekends when you dont have the chance
to control everything you eat due to circumstances outside of your
control. Instead of freaking out and worrying about it, just keep yourself
in control and then get right back on track when you can.
We are creatures of habit, which means the habits you have now need to
be replaced with a new mindset and new habits if youre going to be
successful in transforming your diet.
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The road might seem long and daunting at frst, so just take things one
day at a time get through one meal with better decisions, and you can
get through two. Go one day without caving, and you can go two.
Although it was pretty terrible, The Matrix Revolutions had one particular
scene that really resonated with me. While fghting Neo, Agent Smith
became incredibly frustrated:
Agent Smith: Why, Mr. Anderson? Why do you do it? Why get up?
Why keep fghting? You must be able to see it, Mr. Anderson. You
cant win. Its pointless to keep fghting. Why, Mr. Anderson? Why?
Why do you persist?
Neo: Because I choose to.
You always have a choice chose to get healthier and live better. One
choice at a time, one meal at a time, one day at a time.
Do it.