$5 Eats, and Time-Travel

Welcome Back!

The newsletter 4 when you “don’t feel like it”. Every week, I find tools and tips for lazy people like you (and me).

This week’s Bum Agenda:

• Watch: Shining Girls on Apple TV, a single season of time-travel suspense.

• Eat: Cracker Barrel $5 take-home meal when you buy any entrée.

• Move: Use the AI prompt to create your 12-week workout plan.

• Click: Explore tools like “Am I above average?” quizzes and a one-button focus timer.

• Gear: Sleep mask, mug warmer, magnetic wristband, mini massage gun.

• Focus: Set your phone to grayscale from 9 a.m. to 5 p.m. to curb distractions.

🍿 BINGE WORTHY SHOW

Shining Girls (Apple TV, 1 Season)

• Summary: Time-traveling serial killer. One survivor. She’s tracking him through the timeline to try and stop him.

🍔 BIG BACK ACTIVITIES

🥤 CRACKER BARREL  - $5 Take Home Meals

• What: When you order any entrée at Cracker Barrel (dine-in or online), you can snag a $5 Take Home Meal.

• When: Available now for a limited time.

• Why you care: You’ve made worse $5 decisions. This one actually feeds you? It’s comfort food without the extra effort (or cost).

• Tip: Order online and don’t forget to add the $5 meal before checkout. Reheat for 2–2.5 minutes when you’re ready to dig in. Best within 2 days!

🤖 AI PROMPTS FOR EVERYDAY LIFE - FITNESS

Give the AI your basics age, weight, schedule, available equipment and it generates a streamlined 12-week program with workouts, macros, and recovery advice. You can at least need to be stronger than your will to live.

Prompt:

You are a certified strength-and-conditioning coach.  
Create a personalized, goal-driven program.  
If any required information is missing, ask me follow-up questions **before** writing the plan.  
Return all deliverables in **Markdown**.

---

1 │ About Me
Age: ___ years
Sex: ___ (M / F / other)
Height: cm / in
Weight: kg / lb
Training experience: ___ months / years (write 0 if brand-new)
Main goal (pick ONE): fat-loss | muscle-gain | weight-gain | body-recomp | sport-performance
Other goals (optional): ___
2 │ Schedule & Equipment
Days I can train per week: ___
Time per workout: ___ minutes
Equipment I have: ___ (e.g., squat rack, dumbbells, bands)
Injuries or limits (optional): ___
3 │ Plan Details
Plan length: ___ weeks (default = 12)
Preferred training split (optional): ___ (e.g., full-body, push/pull/legs; leave blank if “whatever works”)
Anything I do NOT want included: ___
(Coach: choose phases, progression model, and other specifics that best fit my main goal.)

Deliverables
Weekly workout table (exercise, sets × reps, rest, tempo).
Calorie & macro targets (include % deficit or surplus for my main goal).
Warm-up, mobility, and cooldown routine.
Conditioning / finishers suited to my goal.
Progression & deload rules—how to add weight/reps and when to ease off.
Recovery guidelines—sleep, stress, evidence-based supplements.

💻 DIGITAL TOOLS

MyBodyType.net – Feed it four tape-measure numbers; it labels you one of seven shapes and spits out AI meal + workout plans, so you can stop doom-scrolling “best jeans for pears.” 

ThanAverage.xyz – Answer a couple “am I hotter/smarter/nicer?” yes-or-no’s and instantly to see how you compare to other people’s answers.

NotebookLM.google – Dump your PDFs, docs, even YouTube links; the AI auto-summarizes, cross-references, and will read it all back as a podcast because reading is hArD. 

IamLockedIn – One-button, black-and-white focus timer with white noise, zero log-ins, and local storage hit Start and lock in! 

CostMeet.com – Shows how much money is being wasted during your pointless meeting. Bring this up to your boss next time.

🧰 PHYSICAL TOOLS

MZOO 3-D Sleep Mask – In case of no black-out curtains these black-out foam goggles that cocoon your eyeballs so you can “meditate” (pass out) at 2 p.m. without judgment.

Coffee Mug Warmer – Tiny hot plate that keeps your coffee hot because walking to the microwave counts as exercise

RAK Magnetic Wristband – Strap this to your arm and every screw, nail, and drill bit sticks to you like you’re a budget Magneto no more holding hardware in your mouth.

Bob & Brad Q2 Mini Massage Gun – Pocket-size percussive thumper that beats knots out of your shoulders so you don’t have to bribe friends for back rubs.

Disclaimer: As an Amazon Associate, I may earn from qualifying purchases

✔️ PRODUCTIVITY TIP

Set your phone to grayscale from 9 a.m. – 5 p.m. Colors disappear, dopamine dries up, and Instagram suddenly looks like a 2001 fax machine. Making it a lot easier to get back to actual work.

🖇️ LAZY RESOURCES

Videos:

Cal Newport's Secret To Finishing Tasks On Time - You’re probably not finishing things because you either pile on more work than you can handle or you let yourself get sidetracked. Cut your to-do list in half

852 Hz Pure Tone - 10 Hours - Popped up on Instagram, so I had to find a YouTube video for it. Keep it so quiet you’re not sure if it’s playing or if your fridge is humming. Supposed to help focus, so see if it works for you.

Article:

Digital Distractions and Finding Focus - Why can’t we stay focused long enough to do great work and what simple ritual flips the “always-on” switch to “airplane mode” so our brains can finally get stuff done?