Mike’s Countdown to 195: Week Five

To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.

History

Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he did not suffer muscle loss, 195 pounds would roughly equate to 15 pounds of fat loss.

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

If you missed it, go back view previous weeks:

WEEK 4: December 4th – December 10th

December 11th Stats
Scale Weight: 204 lbs
Waist: 34.4″

Week 5 Main Goals

  • Get back to being 90% compliant with my eating .
    • That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
    • I went overboard the days after Thanksgiving. I wanted to get back on track.
  • Get more than 7 hours of sleep a night.
  • Eat about 1776 calories a day
    • Two years worth of data shows that this is where my calories need to be to lose weight
    • During the previous week I ate too many calories consistently so this was my main focus of this week.
    • That breaks down to:
      • 178 grams Protein
      • 178 grams Carbohydrates
      • 39 grams Fat
  • Weight Training 5 Days a week
    • Sunday: Chest & Calves
    • Monday: Back & Abs
    • Wednesday: Shoulders & Hamstrings
    • Thursday: Quads & Abs
    • Friday: Biceps & Triceps
  • Conditioning
    • 10 minutes of random exercises four times a week after weight lifting

Observations & Challenges

During this past week I was faced with a dilemma that everyone who attempts a diet will be faced with sooner or later. This week I went out to a restaurant for dinner with some friends. So what’s the big deal about going to dinner? I wasn’t going to cheat.

Normally when faced with the prospect of going out to eat, it becomes easier to make that your cheat meal for the week. I didn’t want to use the fact that I was out in a restaurant an excuse to eat poorly. I had already done that (see Week 1). I use to eat out at restaurants all the time when I traveled for my job. It was time for me to get back into restaurant eating shape.

Prior to going to the restaurant, I viewed its menu online. The website didn’t have nutritional facts but it did provide some good details about what each dish contained. Once I got to the restaurant I ordered a roasted chicken salad with the salad dressing on the side.

As my friends and I waited for the food to come out, of course we were presented with breads. This particular restaurant is infamous for their delicious variety of breads. I was so tempted to have one bite, but I reminded myself that today was a day to stay strong. Christmas is next week, and I already have three days marked off as possible cheat days. To meet my goal of getting down to 195, I would need to eat my 1776 calories on this day. I did not need to go over that amount.

Once I told myself that the bread was not in my plan, I got over it. After some good conversation, our food came to the table. As soon as I got my salad, I realized I had just made one tiny mistake. I forgot to order extra chicken for the salad. I needed that extra protein to meet my macro-nutrients for this day. Instead of dwelling on it, I just reminded myself that it was OK and enjoyed my salad. Out of the full cup of salad dressing that was presented to me, I used barely a teaspoon of it. The salad had avocados in it, so that was more than enough flavor.

As I drove home, I felt good about my efforts. I had set out to do what I wanted to accomplish. Sure in the past, I use to eat at restaurants with ease. I’m humble enough to realize I’m not that same guy at this present time. I’m slowly trying to build that skill back up to get back towards that level of leanness. It’s just like riding a stick shift. Once you learn it, it stays with you but that first drive is probably going to be a somewhat shaky.

NOTE: If you need to build some skills to handle real life situations check out my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! and gain the confidence you need to live in the real world!!

Food Stats

Here are my food stats for the week.  Can you guess which day was a cheat day?:

Mike's Daily food journal for December 11 2015 Mike's Daily food journal for December 12 2015 Mike's Daily food journal for December 13 2015 Mike's Daily food journal for December 14 2015 Mike's Daily food journal for December 15 2015 Mike's Daily food journal for December 15 2015 Mike's Daily food journal for December 17 2015

End of Week 5: December 18th, 2015

  • Scale Weight: 201.4 lbs
  • Waist: 34.0″
  • 94% Compliant
    • 16 out of 17 meals I ate during the week were compliant with my eating plan

So that’s two weeks in a row in which I’ve been back in the zone. Nothing complicated, just consistency. Like I said last week, all I can control is what goes in my mouth. I can’t control the scale and/or tape measure. I know that if I hit my target numbers, the desired result will come.

As I get closer to 200 pounds, I also know that I am strictly in a fat loss mode. There’s very little chance of me gaining new muscle when going this low. I have to be very careful that I don’t start to lose muscle. In the previous weeks, I was making sure that my overall calorie intake was about 1776 per day. Now that I’m closer to my 2015 goal of losing 15 pounds of fat, I need to make sure it is only fat I’m losing.

What that means is that I will need to make sure that I’m getting enough protein. It doesn’t have to be perfect every day, but I do need to make sure I’m getting closer to 178 grams than 100 grams a day. Remember, that my goal is to look muscular when I lose my fat. I don’t want to appear like a stick figure. That’s why I came up with the macro-nutrient ratios.

My food plan is designed to aid my weightlifting sessions. A couple times during this past week, I didn’t feel like I had my A game at the gym. I got fatigue very easily and I know that’s a combo of my total calories and peri-workout nutrition. For these final weeks, I’ll be drinking Branch Chain Amino Acids before and after I work out. Think of it as extra muscle insurance due to my calories being so low and activity slowly increasing.

I’m confident I can still get down to 200 pounds just by following the same routine for another week. There’s no need to reduce calories even more and/or add too much activity to my workouts.

This upcoming week will be somewhat of another curve ball like Thanksgiving. This is the week of my birthday and Christmas. Two days I definitely plan on eating what I want! I expect my stats to increase slightly before I weigh in just like they did for Thanksgiving.

My goals for this upcoming week is to have 80% compliance (going slightly down from 90% due to 3 planned cheat days) or better eating habits, try to get closer to 8 hours of sleep (I’ve been averaging 7), and do four 10-minute cardio sessions after I lift weights.

With the weeks dwindling down in December, do you still think I got what it takes to be 195 lbs by December 31st? Or will this countdown have to cross over into 2016? Stay tuned for Week Six!

Mike’s Countdown To 195: Week Four

To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.

History

Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he did not suffer muscle loss, 195 pounds would roughly equate to 15 pounds of fat loss.

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

(If you missed it, go back and view Week 1 , Week 2 and Week 3 )

WEEK 4: December 4th – December 10th

December 4th Stats
Scale Weight: 206.6 lbs
Waist: 35.2″

Week 4 Main Goals

  • Get back to being 90% compliant with my eating .
    • That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
    • I went overboard the days after Thanksgiving. I needed to get back on track
  • Get 7-9 hours of sleep a night.
  • Eat about 1776 calories a day
    • Two years worth of data shows that this is where my calories need to be to lose weight
    • During the previous week I ate too many calories consistently so this was my main focus of this week.
    • That breaks down to:
      • 178 grams Protein
      • 178 grams Carbohydrates
      • 39 grams Fat
  • Weight Training 5 Days a week
    • Sunday: Chest & Calves
    • Monday: Back & Abs
    • Wednesday: Shoulders & Hamstrings
    • Thursday: Quads & Abs
    • Friday: Biceps & Triceps
  • Conditioning
    • 10 minutes of random exercises three times a week after weight lifting

 

Observations

In a perfect world, I would be eating 178 grams of protein, 178 grams of carbohydrates and 39 grams of fat each day. Those are the macro-nutrient numbers I calculated that I needed to achieve 1776 calories per day. Those ratios were ideal for my goal to maintain (and maybe just maybe gain) muscle mass while losing body fat.

Like you, I live in the real world. Every week is not going to be perfect. There are weeks in which I end up eating only 135 grams of protein.

Oh no!! Should I just give up all together? Doesn’t research show that the one-day I stop eating exactly 175 grams of protein, all my muscles will just vanish?

If you believe all the fitness magazines that sell supplements, that’s exactly what you would think. In an ideal world, you would eat about .8 – 1 grams of protein per pound of lean mass you have. To make it even simpler, instead of lean mass you could just use the weight you see on the scale, which is your body mass.

So if you weighed 200 pounds, you should be eating between 160 – 200 grams of protein (200 x .8= 160) to keep and grow lean muscle. Going higher than that amount of protein is really not necessary. Just because you eat more protein then the recommended amount doesn’t automatically mean you will have a ton of muscle. If that was the case, the majority of the folks you see at the gym would look like Greek Gods instead of average Jane & Joes!

Greek God comic type drawing

I mention all this because during some of my weeks, I was eating lower than my calculated 178 grams of protein. With my goal to get down to 195 calories, I’m focused more on getting about 1776 calories a day. That’s the number that matters right now.

Yes, I would love to have perfect protein numbers all the time because experts say that’s EXACTLY what I need. But what happens when I eat a meal higher in fat or carbs? When that happens I need to adjust my ratios to make sure I don’t go over my calories for the day. That’s why I’ve been keeping a food journal while I go down to 195. It helps keep me honest and let’s me know exactly how many calories I’m eating.

Of course nothing is perfect. I expect the numbers to be off 100-300 calories, but still at least it gives me a baseline. I can go back and see exactly what meals worked or hindered my progress. That’s why I’m comfortable with eating less than 178 grams of protein on certain days. My history has showed me that my body is not going to lose muscle and the world isn’t going to end just because I didn’t have the “perfect” amount of protein. One day doesn’t make or break a diet.

NOTE: If you are still caught up focusing on your past diet and fitness failures, maybe it’s time for you to let it go. Check out my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! and get the clarity you need to be successful!

Food Stats

Here are my food stats for the week:

Mike's Dec 4th Food Journal Mike's Dec 5th Food Journal Mike's Dec 6th Food Journal Mike's Dec 7th Food Journal Mike's Dec 8th Food Journal Mike's Dec 9th Food Journal Mike's Dec 10th Food Journal

 

End of Week 4: December 11th, 2015

  • Scale Weight: 204 lbs
  • Waist: 34.4″
  • 100% Compliant
    • 18 out of 18 meals I ate during the week were compliant with my eating plan

This week is a good example of why you should take several different measurements. I can’t control what the scale will say every morning. All I can control is the food I put into my body. If I only relied on the scale, I would see that I lost two pounds since last week. Which isn’t bad, but there was more to this week’s story.

You see the thing the scale doesn’t show is the fact that I knew I was losing weight without even looking at the scale. Heck, I didn’t even need the tape measure to let me know that I was back on track. All I had to do was look in the mirror.

When I glancing into a mirror, I could visual see my waist appear smaller. It was also obvious that my waist was getting smaller due to how loose my underwear was becoming. If one pair was loose, I wouldn’t know but the fact that several pair were loose informed me that I had lost some weight in my waist/hip areas.

Prior to starting this countdown, I estimated that I would be around 200 pounds by December 11th. I’m above that goal but moving in the correct direction again. I would love to get down to 195 BEFORE Christmas Eve but we’ll see what happens.

Next Week’s Goals

My goals for this upcoming week is to:

  • Continue with my 90% compliant or better eating habits
  • Try to get closer to 8 hours of sleep a night
    • I’ve been averaging 7 hours of sleep a night
  • Add one more 10-minute cardio session into my weekly routine.

With the weeks dwindling down in December, do you still think I got what it takes to be 195 lbs by December 31st? Or will this countdown have to cross over into 2016? Stay tuned for Week Five!

Mike’s Countdown To 195: Week Three

To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.

History

Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he were able to not lose muscle, 195 pounds would roughly equate to 15 pounds of fat loss.

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

(If you missed it, go back and view Week 1 and Week 2)

WEEK 3: November 27th – December 4th

November 27th Stats
Scale Weight: 206.2 lbs
Waist: 35.0″

Week 3 Main Goals

  • Stay 90% compliant with my eating .
    • That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
  • Get 7-9 hours of sleep a night.
  • Eat about 1776 calories a day
    • Two years worth of data shows that this is where my calories need to be to lose weight
    • That breaks down to:
      • 178 grams Protein
      • 178 grams Carbohydrates
      • 39 grams Fat
  • Weight Training 5 Days a week
    • Sunday: Chest & Calves
    • Monday: Back & Abs
    • Wednesday: Shoulders & Hamstrings
    • Thursday: Quads & Abs
    • Friday: Biceps & Triceps
  • Conditioning
    • 10 minutes of random exercises three times a week after weight lifting


Observations

Thanksgiving happen to fall on the end of Week Two. The first day of Week Three was Black Friday aka Leftovers day. As planned, I continue to eat Thanksgiving leftovers throughout the day. Once Saturday, November 28th rolled around I was suppose to go back to my normal eating ways.

Well…that WAS the plan. What really happened was me giving in to another day of leftovers. My wife and I had Thanksgiving at our house, and our family left us with the majority of the leftovers. Most of the items were foods we normally don’t eat like macaroni & cheese, stuffing, glazed carrots, cakes and pies.

At first that was OK because I was expecting company to stop by our house to eat the leftovers and take most of it with them. But our intended company cancelled and we were stuck with the food. Seeing that massive amount of food brought life to the old “Beast“ within. That Beast took control of my mind and stayed around for a few days.

Being reintroduced to foods high in fat and sugar left my stomach in pain. It always taste good going in but the after effects are horrendous. The pain in my stomach is what slapped me out of my daze.

Going from over 4,000 calories back down to under 2,000 calories was a challenge. At night, I would get cravings. Some of the nights I caved in, but as the week went along I started to get mentally strong again. Having my “300 vs 3,000” calorie list and trigger foods posted on my refrigerator was a big help. I had a ten minute conversation with myself, reminding me that I didn’t need to eat cheese and crackers late at night. Something two weeks ago I would have simply brushed off, now became this psychological game.

I don’t know how it is for you, but for me, I can only go two days straight with eating foods high in fat and sugar. Any longer than two days and my body blows back up and starts to go back towards craving and desiring unhealthy foods. That’s exactly what happened during Week Three.

NOTE: If you haven’t heard about “300 vs 3,000” calorie list OR trigger food lists OR cravings vs. desires, check out my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!

Food Stats

Here are my food stats for the week:

November 27 Stats Michael's November 28 Eating Journal Stats Michael's November 29 Eating Journal Stats Michael's November 30 Eating Journal Stats Michael's December 01 Eating Journal Stats Michael's December 02 Eating Journal Stats Michael's December 03 Eating Journal Stats

End of Week 3: December 4th, 2015

  • Scale Weight: 206.6 lbs
  • Waist: 35.2″
  • 60% Compliant
    • 12 out of 20 meals I ate during the week were compliant with my eating plan



No big surprises here. I ate way over my 1776 calories/day allowance. Some people would panic and start to increase their cardio even more. Not me. I know that my diet is the key to getting down to 195. During this next week my biggest focal point will be getting my eating habits back in control. I still have four weeks left in 2015.

When I started this journey three weeks ago, I wrote down a goal of getting down to 202 lbs by December 4th. Week Four’s planned goal was to get down to 200 lbs.  I think I can realistically get down to 202 by the end of Week Four.  Getting to 200 lbs may be stretching it for one week.  I’ve shown in the past I’m capable of losing weight quickly if my eating is on point.

All I can do is control what goes in my mouth, not what the scale will say.  So that’s why during this next week my biggest focus point will be maintaining  1776 calories/day.

The days after Thanksgiving unexpectedly kicked my butt.  Does that mean I should just give up?  Accomplishing goals is tough!  I knew what I was getting into when I decided to do this during the holiday season.  I had an entire year to accomplish this goal and stalled.  That was all on me!

Think I got what it takes to be 195 lbs by December 31st?  Stay tuned for Week Four!

Mike’s Countdown to 195: Week Two

To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.

History

Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he were able to not lose muscle, 195 pounds would roughly equate to 15 pounds of fat loss.

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

(If you missed Week One, CLICK HERE)

WEEK 2: November 20th – November 26th

November 20th Stats
Scale Weight: 202.6 lbs
Waist: 34.8″

Week 2 Main Goals

  • Stay 90% compliant with my eating .
    • That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
  • Get 7-9 hours of sleep a night.
  • Eat about 1776 calories a day
    • Two years worth of data shows that this is where my calories need to be to lose weight
    • That breaks down to:
      • 178 g Protein
      • 178 g Carbohydrates
      • 39 g Fat
  • Weight Training 5 Days a week
    • Sunday: Chest & Calves
    • Monday: Back & Abs
    • Wednesday: Shoulders & Hamstrings
    • Thursday: Quads & Abs
    • Friday: Biceps & Triceps
  • Conditioning
    • 10 minutes of random exercises three times a week after weight lifting

Observations

Normally I try to have at least one cheat meal every seven days. Given that I follow intermittent fasting and typically eat 2 meals a day, that equates to 14 meals a week. So with one cheat meal that’s 13 out of 14 meals a week that are compliant with my lifestyle. So if you do the math that means that I would be 92% compliant. Just above my goal of being 90% compliant.

When following a nutrition fat loss plan it’s critical that you stay in that 90% or better range. You see I’m a firm believer in not needing to be perfect 100% of the time to meet your goals. You can have some leeway in there to keep you sane. What’s the point of changing your body if you’re going to be miserable doing it? You’re just bound to have a severe crash and go backwards.

I mention all of this because these next few months are unique. The holidays are approaching and I’m trying to get down to 195 in the middle of all the chaos. First up was Thanksgiving. There was no way I was going to be super clean on Thanksgiving. So when putting together my Countdown to 195 plan, I anticipated having cheat meals on Thanksgiving and Black Friday. Due to choosing two days in a row, I planned on not cheating for the week prior. From November 14th until November 26th, I had planned on eating according to my plan.

On Sunday, November 22nd, I was faced with my first big dilemma. I had been eating meals higher in fat content for a few days. For those that do not know, fat has more calories per gram than protein & carbohydrates. Whenever I eat more fat in a meal, I typically try to lower the amount of carbohydrates. Given that I was lifting weights five days a week, I needed carbohydrates to keep my energy levels going (plus carbohydrates help in the recovery process).

When I finished my calorie controlled meal that Sunday evening, I was not satisfied. I waited twenty minutes to see if the cravings for another helping would go away. That craving was still around. I was faced with a tough decision. I could either go over my calories for the day or just ignore the hunger. If I ignored it, I would have won a major mental battle. I’m sad to say, that’s not what happened on that evening.

I decided to cave in, but I choose to initially remain healthy. I added a small piece of pork chop plus another cup of rice. Despite my belly being full, I kept going after that! I proceeded to eat two sugar cookies, and make myself a triple-decker peanut butter & jelly sandwich.

No Shame In My Game

I love sharing this story because I’m sure everyone can relate to it. You have this perfectly laid out plan, but then you feel like you’ve “blown it” with one simple slip up. That’s why I wanted to talk about the 90% compliant rule. That’s a huge burden off your back once you realize that if you follow your diet 90% of the time, it’s ok to mess up 10% of the time. Even though my two week plan was to only eat cheat foods on Thanksgiving and Black Friday, I still have several more weeks to be 90% compliant. One measly slip up will not define my efforts!
As a reminder for myself, I made sure I wrote down the cookies, peanut butter, jelly and bread down on my “300 vs 3,000” calorie list. Those food items were clearly on my Red and Yellow Trigger food list I had placed on my refrigerator. Next time the cravings come, it will be an instant reminder that I should not cave in!

NOTE: If you don’t know what a “300 vs 3,000” calorie list or trigger food list is, I talk all about those in my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!

Food Stats

Here are my food stats for the week:

Michael V. Moore's November 20, 2015 Eating Journal

Michael V. Moore's November 21, 2015 Eating Journal

Michael V. Moore's November 22, 2015 Eating Journal

Michael V. Moore's November 23, 2015 Eating Journal Michael V. Moore's November 24, 2015 Eating Journal Michael V. Moore's November 25, 2015 Eating Journal Michael V. Moore's November 26, 2015 Eating JournalResults

End of Week 2: November 27th, 2015

• Scale Weight: 206.2 lbs
• Waist: 35.0″
Hmmmm, I wonder why my weight went back up the day after Thanksgiving? I was so careful not to eat that fifth helping of pie! Of course, I’m joking. I expected my weight to go back up. That was all part of the plan. I’m just excited that I didn’t hit the 210 pounds and above mark! That’s what I’m truly surprised at.

I still got one leftover cheat day in me, so I guess I may still hit that 210 pound mark again. It’s all good. Once I start reducing my calories again, this boost in calories will help my fat burning process in these next couple of weeks. There’s nothing like doing some calorie/carb cycling to get your body past a weight loss plateau point.

Think I’m lying? I guess you’ll just have to come back to see Week Three results!

Mike’s Countdown to 195: Week One

To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.

History

Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he were able to not lose muscle, 195 pounds would roughly equate to 15 pounds of fat loss.

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

WEEK 1: November 13th – November 19th

November 13th Stats
Scale Weight: 210 lbs
Waist: 36″

Week 1 Main Goals

  • Become 90% compliant with my eating .
    • That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
  • Get 7-9 hours of sleep a night.
  • Eat about 1776 calories a day
    • Two years worth of data shows that this is where my calories need to be to lose weight
    • That breaks down to:
      • 178 g Protein
      • 178 g Carbohydrates
      • 39 g Fat
  • Weight Training 5 Days a week
    • Sunday:  Chest & Calves
    • Monday: Back & Abs
    • Wednesday: Shoulders & Hamstrings
    • Wednesday: Quads & Abs
    • Friday: Biceps & Triceps
  • Conditioning
    • 10 minutes of random exercises three times a week after weight lifting

 

Observations

So on Day 1 of my journey, I was faced with a dilemma. I had a good buddy in town that wanted to go out to lunch. We hadn’t seen each other in a long time so I picked an Italian restaurant close by where his family was staying.

I knew that I would be starting my Countdown to 195 on that day. My wife even warned me that she would be trying to eat healthy as well on that day (I was not the only one that suffered from overdosing on Halloween candy ). So I had a tough decision to make. Get started the right way, or have one last hooray before the next weeks took place.

My wife and I arrived to the restaurant first. As we sat down by the glass window, my eyes so something that made my eyes weep for joy. Baskin Robbins had German Chocolate Cake Ice Cream for a Limited Time!!!

I had no idea such a thing existed! They combined my love for ice cream with my love for German Chocolate Cake. What sick twisted delightful dream had I just entered!! With that one sight, I automatically switched into “you know what….i’m going out with a bang!” mode.

My friends arrived and congratulated me on my book. They’ve known me enough over the years to know that I take fitness pretty seriously. I immediately told them not to worry about eating properly in front of me not his day, because I was going to have a cheat day.

I ordered the restaurant’s special of the day. It was some sort of seafood pasta dish in a bread bowl. You see I RARELY eat pasta at a restaurant, and almost NEVER go out my way to get a bread dish. I figured if this was going to be the last bang for a while, I might as well go out in style!

The dish was h-u-m-o-n-g-o-u-s. On future cheat days, I think I would be smart by only eating half or less of a dish like that because it was so huge! But…..like I said, I wanted to go out with a bang! So I ate the entire dish. Every ounce of pasta, seafood and soggy bread bowl. Once that dish was over, it was time to go to get that ice cream!

I only got two scoops of the German chocolate cake ice cream instead of three. The pasta dish was very fulfilling. That was just enough ice cream for me to feel good about myself.

I had one small meal for dinner, and that was it for almost 24 hours. Once Saturday rolled around, I was back on my mission. I don’t plan on having another cheat meal until Thanksgiving & Black Friday.

Food Stats

Here are my food stats for the week:

November 13th Meals and Macronutrients November 14th Meals and Macronutrients November 15th Meals and Macronutrients November 16th Meals and Macronutrients November 17th Meals and Macronutrients November 18th Meals and Macronutrients November 19th Meals and Macronutrients

I would normally never eat so few calories as I did on Tuesday, but I really was full off of the split pea soup that was made. In addition to filling me up, it did act as a digestive cleanser. If you want a good cleanse, just combine legumes and kale in a soup and your digestive track is good to go!

Results

End of Week 1: November 20th, 2015

  • Scale Weight: 202.6 lbs
  • Waist: 34.8″

I could easily tell I was getting smaller. I don’t like losing weight this quickly but I know the reality is this was my true current weight right here. There have been a couple of times in 2015 when I just focused on eating clean with my diet and I ended up around this weight.

I don’t believe in doing hours and hours of cardio to get lean.  I’m a bigger fan of just using weightlifting to maintain and/or grow your muscles while letting your diet lean you out.  That’s why I only did 30 minutes of total conditioning for the entire week.  For two of those days, all I did was shoot some baskets.  I would attempt ten free throws.  For every shot I missed I jogged up and down the court.  That was it.

Eating healthy foods with a calorie target in mind is my own personal magic weight loss pill. It’s pretty simple. It just takes discipline to do it.


 

Next weigh in will happen on the day after Thanksgiving, so I expect the scale to come in higher because I will be enjoying my Thanksgiving. It is a holiday meant for thanks & comfort. Hope you do the same as well! See ya next week for Week Two!