Mike’s Countdown to 195: Week Thirteen

Welcome to Week 13 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

June 2010
  • End of massive weight loss transformation.
  • Lost around 80 pounds of fat in two years
  • Got weight down to 184 pounds

 

September 2010 – December 2014
  • Yearly fitness goals to lift weights for maintenance and strength.
  • 95% of workouts are based on lifting weights
  • Comfortable with maintaining a healthy weight around 205-210 pounds based on home/work lifestyle

 

January 2015
  • Wanted to lose as much fat as possible before pursuing a massive muscle building program
  • Created a year long goal to lose at least 15 pounds of fat by end of the year
  • If I suffered no muscle loss, 195 pounds would equate to 15 pounds of fat loss.

 

January – November 2015
  • Weight bounced between 199 – 215 pounds

 

November 20, 2015

 

December 2015
January 2016

February 2016

**SPECIAL NOTE**:
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 13: February 5 – February 11 2016

February 5th Stats
Scale Weight: 211 pounds
Waist: 35.5 inches

Week 13 Main Goals

  • Drop scale weight from 211 to 210.5 pounds.
  • Waist under 35.3 inches
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

 

Observations & Challenges

Workout

I’m currently doing a Push-Pull workout routine. The workout cycle is:

  • Day 1: Pull
  • Day 2: Push
  • Day 3: Rest
  • Repeat.

If interested, you can find the exact workout here.

Well on one of my pull days I was performing deadlifts. In my haste, I rushed my warm-up and didn’t properly stretch out my lower back. What happened was almost deju vu of what happened a few months ago! As I was working on my second to last set, I heard a loud POP!!

It was the popping noise you normally hear when getting your back adjusted by a chiropractor.  I thought I was in trouble. I twisted my back around to pinpoint the soreness. I was at a crucial point where I was either going to stop working out for the entire day, or just continue.

I decided to do my last set but made sure that my abs were super tight. As I did that last set, I felt no pain whatsoever which surprised me. I decided to move on to my stiff-leg deadlifts. Given the pain was in my lower back, I knew that the stiff-leg deadlift would definitely agitate the possible injury.

For my first set, I went light and just squeezed my abs as I bent down. To my surprise, NO PAIN!!! This was just odd. Once I was done, I tilted my pelvis and realized that the soreness only occurred when I tilted my pelvis forward. By tightening my abs, I was doing a good job of preventing my pelvis from tilting.

I finished the workout with no problem. I actually added more weight to my workout. I was just totally shocked at my strength. That shock continued the next day when I performed front squats. I go to parallel (and lower) when I do front squats so I expected my pelvis to possibly tilt at the bottom of my squat. By bracing my abs I was able to avoid the tilt again.

I’m fortunate enough to have been able to workout this entire week despite this lower back soreness. Like I talk about in Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!, you need to make sure you know the difference between good and bad pain. The pain I was experiencing was definitely bad, but I didn’t let my ego get in the way of just ignoring it. I smartly tested the area out, and continued with my plan.

Mentality

I was very hard on myself during Week 12’s countdown. It was eye-opening to hear the truth. What was also cool was hearing Episode 88 of The Octane Athletic Performance podcast that featured yours truly!

Listen to it here!

I went into deep detail about gateway/trigger foods. It’s an awesome reminder of who I am. I feel that I have my mindset back. Sure, I expect to eat junk foods, but I don’t see it dominated my mind like it had for the past couple of weeks.

In 3 Inner Conversations You Need To Have To Help Release The Beast, I got a big mental boost by completing the “Who Am I “, “Who’s Your Enemy” & “Reality” chapters from Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! They were the butt-kicking I needed to see how I’ve truly been doing during this Countdown to 195!

Trigger Food Discovery

The Super Bowl happened last Sunday, and I expected to enjoy myself during the big game. I thought of a couple food ideas. Ultimately, I decided just to make myself some homemade baked buffalo wings with celery, carrots, dip and chips as snacks.

I decided to go with Doritos chips because I hadn’t eaten them in awhile.  I was also curious if I would be addicted to them as much as I had been in the past. Well it didn’t take long for me to find out. As you see in the food journal below, I splurged on the chips the day BEFORE the Super Bowl which led to a unplanned cheat meal of chips, mangos & ice cream.

What’s ironic is that the ice cream had been in my home for over two weeks without me touching it! For me that’s shocking because I know ice cream is a red trigger food. In this week’s observation, it’s clear that chips are even deadlier for me.

No worries though because all chips are on my Red Trigger food list proudly displayed on my refrigerator door!

Mike's Red Trigger Food List

Food Journal

Here are my honest food stats for the week:

Mike's Diet Journal Entry for Feb 5 2016 Mike's Diet Journal Entry for Feb 6 2016 Mike's Diet Journal Entry for Feb 7 2016 Mike's Diet Journal Entry for Feb 8 2016 Mike's Diet Journal Entry for Feb 9 2016 Mike's Diet Journal Entry for Feb 10 2016 Mike's Diet Journal Entry for Feb 11 2016

End of Week 13: February 12th, 2016

  • Scale Weight: 210 lbs
  • Waist: 35.6 inches
  • 88% Compliant
    • 22 out of 25 meals I ate during the week were compliant with my eating plan

Despite the numbers, I felt good about my progress this week! I can my muscles popping out when I look in the mirror. Even though they are popping out, I could see that my waist did not significantly shrink. It appears that this was a week in which my body just stayed at a standstill. If I evaluate my current plan compared to my past, it’s no wonder why.

Due to the change in my workout routine two weeks ago, I decided to start off with 1926 calories. I wanted to see how my body would respond with that amount of calories due to the heavy weightlifting I am doing on my current routine. I’m glad I did that because two weeks later, I can see that it’s too many calories to create a significant fat loss for my activity level.

How do I know this? Well, when I went back to my Week 1 stats, I see that my activity level was much higher back than then these past two weeks. That’s enough proof for me to know what adjustments need to be made.

So I will be decreasing my calories from 1926 to 1776. That should create the deficit I need to get towards 205 pounds. I suspect that once I get to 200-205 pounds, I will have to increase my conditioning to get my body to shed that final fat to get to 195 pounds.

Upcoming Week 14 goals:

  • Drop scale weight from 210.2 to 209 pounds.
  • Waist under 35.5 inches
  • Eat about 1776 calories a day
    • Ideally that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

It’s Cold outside……Do I really want to lose my Winter Fat? Tune in, Next week to find out about Week 14!

Mike’s Countdown To 195: Week Twelve

Welcome to Week 12 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

June 2010
  • End of massive weight loss transformation.
  • Lost around 80 pounds of fat in two years
  • Got weight down to 184 pounds

 

September 2010 – December 2014
  • Yearly fitness goals to lift weights for maintenance and strength.
  • 95% of workouts are based on lifting weights
  • Comfortable with maintaining a healthy weight around 205-210 pounds based on home/work lifestyle

 

January 2015
  • Wanted to lose as much fat as possible before pursuing a massive muscle building program
  • Created a year long goal to lose at least 15 pounds of fat by end of the year
  • If I suffered no muscle loss, 195 pounds would equate to 15 pounds of fat loss.

 

January – November 2015
  • Weight bounced between 199 – 215 pounds

 

November 20, 2015

 

December 2015
January 2016

 

**SPECIAL NOTE**:
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 12: January 29– February 4 2016

January 29th Stats
Scale Weight: 211.6 pounds
Waist: 35.4 inches

Week 12 Main Goals

  • Drop scale weight from 211.6 to 210 pounds.
  • Waist under 35.3 inches
  • Average under 3,000 calories for the entire week.
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

 

Observations & Challenges

Activities

This week started out with my wife and I going on a mini trip for a anniversary party. That involved an overnight stop at my in-laws house. It was at my in-laws house that I posted last week’s countdown.

On Saturday, January, my wife and I visited Hampton, VA to celebrate with our friends. We had a good time. The only bad thing about the trip was that the weather was in that “tricky zone”.

You know that temperature where it’s too warm for a winter coat, but if you don’t dress warm enough you’ll get sick. At our hotel, our room was always hot or cold. Never in between! So we ended up keeping the heat on throughout the night which resulted in me not getting any good sleep.

Eating

From last Friday until Sunday evening, I continued to eat non-goal friendly foods. That’s just a polite way of saying junk food. (I think I’ll start saying that more often…non-goal friendly foods. I like it!)

I knew I would be in a foreign environment and given how my days prior had gone, I wasn’t ready to just completely go ice cold during those days. What I did do was show a little restraint, especially on Friday. As I ate the non-goal friendly foods I made a note of how I felt while eating them.

When Saturday night rolled around, I just had fun. What’s amazing to me is that when I look at my food journal, I see that my after-party snacking had more calories in it than my actual dinner!

I thought I was going to go back to normal on Sunday, but due to lack of sleep I didn’t feel good. I went through one more day of non-goal friendly foods as we drove back home. Once at home, I had one more meal and was through with this obsessive eating!

When Monday rolled around, I easily went back to my normal eating.

Workout

I started a new workout cycle. I’m still doing a push-pull workout routine but just changing up the exercises/tempo. It feels pretty good.

Mentality

During my last binge day on Sunday, I felt absolutely disgusted. The food plus lack of sleep made me just feel horrible. I kept up with the eating because I needed to remind myself of WHY I live my life the way I do.

It’s so easy for me to go back to my 245+ pound self if I let go. It’s so much easier to let go then to be discipline. When it comes to living a healthy lifestyle it really is all about self-discipline.

I’ve rediscovered that I’m a person that likes to go on binges. For me to get to my next level of fitness, I have to make sure I don’t trigger the emotions that cause those binges on a regular basis. Once in a blue moon is fine, but not for two and a half weeks straight!

I wrote down all the feelings I was having while bingeing. I KNEW what I was doing was hurting my body yet I kept doing it. I kept saying “tomorrow I will….”

{To those that read Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! ..that quote sounds familiar right?}

When my mind is focused, my goals become extremely easy to accomplished. When I’m distracted and unfocused, my body always seems to pay the price. Are you the same way?

Food Journal

Here are my honest food stats for the week:

Mike's Diet Journal Entry for January 29 2016 Mike's Diet Journal Entry for January 30 2016 Mike's Diet Journal Entry for January 31 2016 Mike's Diet Journal Entry for February 1 2016 Mike's Diet Journal Entry for Feb 2 2016 Mike's Diet Journal Entry for February 3 2016 Mike's Diet Journal Entry for February 4 2016

End of Week 12: February 4th, 2016

  • Scale Weight: 211 lbs
  • Waist: 35.5 inches
  • 50% Compliant
    • 10 out of 20 meals I ate during the week were compliant with my eating plan

I did a waist measurement on Monday morning. That measurement told me that my waist was 37.5 inches! If you’ve been following this journey, you see just how easy it is for me to gain weight! I didn’t even need to tape measure to tell me that I was bloated, I could easily see it in the mirror!

So the fact that my results are 35.5 inch waist and 211 pounds is a big relief. Judging by how I looked in the mirror on Monday, I’m sure my weight was over 218 pounds. For a half week of normal eating I didn’t expect drastic results. It looks just how I left it.

This is again a case where you have to look at the big picture and not just the data presented. There are days in which my weight/waist fluctuates vastly. Those days do not reflect on these Friday journals. Those are the battles being fought every day.

What looked like one week of stalled progress is actually a victory for me. It’s something about the mirror/visual test that let’s me know I’m going in the right direction. I have proven time and time again, what foods cause me to gain weight. If I avoid those foods the majority of the time, I’ll achieve my goals.

It’s just a manner of being consistent and patient.

Upcoming Week 13 goals:

  • Drop scale weight from 211 to 210.5 pounds.
  • Waist under 35.5 inches
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

Super Bowl is going down this Sunday! Who do you have? Denver Broncos or Carolina Panthers? Or better yet which commercials are you looking forward too? And than an even better questions is…What will you be eating during the big game??

Tune in next week to see if my Super Bowl meal leads to another week of overeating or if I regrouped and sprint my way towards a fat loss Touch Down!!!

Mike’s Countdown To 195: Week Eleven

Welcome to Week 11 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

June 2010
  • End of massive weight loss transformation.
  • Lost around 80 pounds of fat in two years
  • Got weight down to 184 pounds

 

September 2010 – December 2014
  • Yearly fitness goals to lift weights for maintenance and strength.
  • 95% of workouts are based on lifting weights
  • Comfortable with maintaining a healthy weight around 205-210 pounds based on home/work lifestyle

 

January 2015
  • Wanted to lose as much fat as possible before pursuing a massive muscle building program
  • Created a year long goal to lose at least 15 pounds of fat by end of the year
  • If I suffered no muscle loss, 195 pounds would equate to 15 pounds of fat loss.

 

January – November 2015
  • Weight bounced between 199 – 215 pounds

 

November 20, 2015

 

December 2015

 

January 2016

 

**SPECIAL NOTE**:
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 11: January 22– 28 2016

January 22nd Stats
Scale Weight: 206.4 pounds
Waist: 34.7 inches

Week 11 Main Goals

  • Drop scale weight from 206.4 to 205 pounds
  • Get waist under 34.6 inches
  • Stay 80% compliant with my eating
    • That means that out of ten meals of the week, eight of them had to follow my healthy eating plan.

 

Observations & Challenges

Distracted

I didn’t have a great week. I live in Virginia. Like most of the East Coast, my area got hit by the Jonas Snow Blizzard. It was very unreal! Luckily, we did not suffer any utility damage. We just suffered from the inability to go out due to the roads being covered with ice and snow.

Eating

The best way to explain this week is that I let my seasonal eating take over. I had a stronger desire to eat sweets more than I had a desire to get towards my goal. I felt more like a bear hibernating in the winter. I just wanted to get some extra warmth as I lay inside my cave aka home.

Workout

Due to the blizzard, I did not make it to the gym on my normal days. That was to be expected. Normally I would be energized to do some exercises in my home. Given how bad my eating was, I normally don’t attempt to exercise to make up for crappy eating. That’s what happened during this week.

This best exercise during the week was me shoveling the snow. Great exercise that sapped my energy.

Mentality

Once the blizzard reared it’s ugly head to my neck of the woods, I had no desire to be perfect. There was something about being cold that took control over my emotions. I was just in a very bad place for this week. I’ll admit it!

Like most folks, I can suffer from the “All or Nothing” mentality. I have the knowledge to stop having that mentality but it’s very easy for it to creep its ugly head back into my life. That’s why a book like Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! is a life changer.

When I was down in the dumps, the tasks I had completely in Release The Beast broke me out of my slump. There’s something very powerful about the chapter dealing with the past. When I read what I wrote down, it made me want to break out of my funk instantly.

I acknowledge that this was a bad week and that my effort was not great. That’s okay! I’ve seen what I’ve done in the past and I know who I want to be in the future. All I have to do is be realistic and take each day at a time!

Food Journal

Here are my embarrassing but truthful food stats for the week:

Mike's Diet Journal Entry for January 22 2016 Mike's Diet Journal Entry for January 23 2016 Mike's Diet Journal Entry for January 24 2016 Mike's Diet Journal Entry for January 25 2016 Mike's Diet Journal Entry for January 26 2016 Mike's Diet Journal Entry for January 27 2016 Mike's Diet Journal Entry for January 28 2016

End of Week 11: January 29th, 2016

  • Scale Weight: 211.6 lbs
  • Waist: 35.4 inches
  • 40% Compliant
    • 9 out of 22 meals I ate during the week were compliant with my eating plan

No big surprises here. I was emotionally in a bizarre place this past week. Not sure if it was cabin fever, but I just didn’t feel like my normal self.

I reviewed my progress from January 2015, and it’s amazing how at this time a year ago I magically lost 17 pounds in 21 days. It was so simple because I made it so.

I’m going to make sure that I keep that simplicity up for these next weeks. There come’s times in my life where things just click. Winter time has always been difficult time for me to personally lose significant weight. But I think that it’s more mental than physical.

My mentality will have to be stronger than my gym ethic for me to get down to 195 pounds during these cold months. With Release The Beast by my side, I’m ready!

No if, ands or buts…..it’s time to get down to 195 pounds!

Upcoming Week 11 goals:

  • Drop scale weight from 211.6 to 210 pounds.
  • Waist under 35.3 inches
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

Emotional eating and the snow blizzard kicked my butt in Week 11. What’s in store for Week 12? Will Michael get up of the canvas? Is Michael going to let another social event lead him down another binge spree? Why is losing weight during cold months so hard for Mike?

Stay locked here to find out!

Mike’s Countdown To 195: Week Ten

Welcome to Week 10 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

June 2010
  • End of massive weight loss transformation.
  • Lost around 80 pounds of fat in two years
  • Got weight down to 184 pounds

 

September 2010 – December 2014
  • Yearly fitness goals to lift weights for maintenance and strength.
  • 95% of workouts are based on lifting weights
  • Comfortable with maintaining a healthy weight around 205-210 pounds based on home/work lifestyle

 

January 2015
  • Wanted to lose as much fat as possible before pursuing a massive muscle building program
  • Created a year long goal to lose at least 15 pounds of fat by end of the year
  • If I suffered no muscle loss, 195 pounds would equate to 15 pounds of fat loss.

 

January – November 2015
  • Weight bounced between 199 – 215 pounds

 

November 20, 2015

 

December 2015

 

January 2016

**SPECIAL NOTE**:
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 10: January 15 – 21 2016

January 15th Stats
Scale Weight: 206 pounds
Waist: 35.0 inches

Week 10 Main Goals

  • Drop scale weight from 206 to 205 pounds
  • Get waist under 34.9 inches
  • 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.

 

Observations & Challenges

Eating

So last week I was perfect. I did not have one single craving. This week I started off knowing that I was going out to lunch with my mom. What should have been just one simple cheat meal turned into something unexpected!

The night prior to the planned dinner, I decided to have some Nutter Butter cookies that made it’s way into our house. My wife and I normally don’t keep too many cookies in the house. Normally when they’re in the house, I tell my wife to put them away so I don’t have to think about them.

Well my eye got a glimpse of the Nutter Butters. After seeing them in my home and knowing how perfect I was, my mind told my body that it would be ok to eat a couple of the cookies. You see, it’s not like I always had them around so my mind thought I would easily be able to handle them.

What happened over the next three days can only be defined as severe emotional eating. In my area, there was a severe cold front. Once my body got a whiff of that cold, it naturally just wanted comfort food!

So I caved in. Then like in the past, my body naturally tells my mind when it’s had enough! My body gives me tons of warnings like:

  1. Excess gas
  2. Severe bloating
  3. Feelings of weakness
  4. Excess mucus in my throat when eating to much carb/fat combinations.

The last straw for me this time was when I was eating a store bought mini peach pie with vanilla ice cream. As I got halfway through the pie, I realized just how non-fresh the pie tasted. Two spoonfuls into the ice cream, I noticed that it tasted artificial as well.

My experience almost makes me want to go back on an idea I once had when it came towards “junk” food. I once told my wife that we should only eat sweets that we make ourselves. No more convenient sweets. If we really wanted it, we should just make it from scratch.

Workout

That incredible burst of energy I experienced last week was gone for the majority of the workouts this week. Without a doubt it’s due to me overindulging in junk. Something that tastes so wonderful going in your mouth can seriously halt your progress at the gym.

Mentality

I’m reading my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! and completing the tasks daily. Even though I’m the author, it still is refreshing to put your ego in check and make sure you are REALLY doing everything you could be doing for success.

In Overcoming Ghosts Of The Past With Release The Beast, I mentioned how the past helped me figured out who I was. It was perfect timing as it helped curve my mini-binge. This is the time of the year in which I normally don’t try to lose weigh. My past self just likes to eat comfort foods that make me feel warm during the winter.

I acknowledge that and realize that my mentality for this winter will need to change if I’m to get down to 195 pounds.

Food Journal

For better or worse…Here are my food stats for the week:

Mike's Diet Journal Entry for January 15 2016 Mike's Diet Journal Entry for January 16 2016 Mike's Diet Journal Entry for January 17 2016 Mike's Diet Journal Entry for January 18 2016 Mike's Diet Journal Entry for January 19 2016 Mike's Diet Journal Entry for January 20 2016 Mike's Diet Journal Entry for January 21 2016

End of Week 10: January 22nd, 2016

  • Scale Weight: 206.4 lbs
  • Waist: 34.7
  • 63% Compliant
    • 15 out of 24 meals I ate during the week were compliant with my eating plan

I was expecting both scale and waist measurements to be higher than what was measured. I took both measurements on Tuesday morning. Those measurements said my waist was 35.8 inches and 211 pounds.

Again, you can’t judge your weight loss by what the scale says! Also my waist ballooned up due to how my body reacts to flour/sugar/fat combinations.
When I eat cookies, pie, fries, pizza and ice cream for a couple of days, that’s to be expected.

Going up and down is very frustrating. But that’s what this experience is all about. Showing folks what real weight loss looks like. It’s never super easy. A good long term eating plan will have its highs and lows but at the end, you’ll see more lows than highs.  All of my ten countdown weeks are proof of it!

After reading Section 2 of Release The Beast, I wrote 6 Release The Beast Chapters That Will Jumpstart Your Fitness Plan.  In that post, I mention that my realistic goal is to be 80% compliant or better with my diet for the entire month.  That allows me to not stress out too much if I fall off the wagon like I did this past week.

Upcoming Week 11 goals:

  • Drop scale weight from 206.5 to 205 pounds.
  • Waist under 34.6 inches
  • Stay 80% compliant or better with my eating
    • That means that out of ten meals of the week, eight of them had to follow my healthy eating plan.
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

Looks like I enjoyed my Mom’s birthday and Martin Luther King’s Day a little too much! Is there more celebrating inside of me? Is another pizza on the menu this week? Will the East Coast Snow Blizzard trap me in my house preventing access to the gym?

So much drama! Tune in next week to find out what happens!

6 Release The Beast Chapters That Will Jumpstart Your Fitness Plan

Last week, I started my January 2016 journey of using Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! to get towards my personal fitness goals. In last week’s post, Overcoming Ghosts Of The Past With Release The Beast, I confronted my past. This week, I utilized the book’s Section Two and Release The Beast Workbook in coming up with a plan. Here’s my takeaway from each Release The Beast  chapter.

Chapter 4: Set A Realistic Goal

My goal is to lose 15 pounds of fat. I was tempted to make a realistic goal of losing a pound a week. Rereading this chapter made me aware that was too ambitious of a goal. The reality is that I can only control what goes in my mouth, NOT how my body will react to eating.

My realistic goal is to be at least 80% compliant with my eating for the entire month of January. So that means out of 100 meals this month, 80 of them will be healthy and fit my meal plan.

I normally strive to be 90% or better. Due to the past difficulties I have had during this time of year, I didn’t want to be too restrictive. That means I don’t have to be perfect ever single week. I will look at the month in total.

Given how close to 90% compliant I’ve been during these past few months (holidays excluded), this is a good step in the right direction. It will force me to eat right but not feel super restrained from an occasional splurge.

Chapter 5: Chase The Dream

The reason I go to the gym so much and eat the way I eat is because I want to develop a consistent jaw-dropping body. I want to that guy at the beach that makes the ladies fall in love and the other guys jealous. That look involves a rock hard flat stomach, muscular arms, big legs, a square chest, and big back! This may sound vain, but that’s why I do what I do. It’s exactly why I eat the way I eat.

Realistic Goal: 80% Compliant with my diet for the entire month
Dream: Develop a jaw-dropping body

This chapter tells me that I should go in 3 month intervals for my realistic goals. So for the next three months I will be trying to maintain an 80% compliant diet.

Chapter 6: Pick A Diet

baconavocadosalad

After reviewing this chapter and seeing the 7 fundamentals, I’ve determined that the current program I was on is still good enough to become my primary diet. The diet contains: Vegetables, real food, food variety, lifestyle support, meal frequency, and calorie control with a macronutrient ratio set by me.

My primary diet is a form of Intermittent Fasting. My meal schedule looks something like this:

Workout Day Meal Plan

6:10 AM Pre-Workout nutrition if necessary (BCAAs)
6:30 AM Gym
7:30 AM Post-Workout nutrition (1 piece of fruit OR BCAAs)
12:00 PM Lunch: Lots of vegetables. Equal ratio of protein/carbohydrates
6:30 PM Dinner: Big meal of protein/carbohydrates/vegetables. Remaining calories for day. Majority of carbohydrates are eaten at this time.

Non-Workout Day Meal Plan

12:00 PM Lunch: Lots of vegetables with protein. Maybe a piece of fruit
6:30 PM Dinner: Big meal of protein/carbohydrates/vegetables. Remaining calories for day. Majority of carbohydrates are eaten at this time.

Calorie Control

Starting off with approx.. 1926 calories/day. I don’t expect to be perfect EVERY day. To give myself some leeway, my plan is to make sure I average less than 2500 calories for the entire week.

40/40/20 Macronutrient Ratio
40% Protein
40% Carbohydrates
20% Fats

Those calories break down to:

  • 193 grams Protein
  • 193 grams Carbohydrates
  • 43 grams Fat

Food Variety

Vegetables: Mostly green! All other colors welcomed as well
Fruit: any
Protein sources: Lean meats, beans (meatless days)
Carbohydrate sources: white rice, white potatoes, sweet potatoes, and winter squashes
Fat sources: Byproduct of lean meat sources. I use coconut & olive oil for cooking, but only in small amounts. I do not add excess fats to my diet.

Note: Once a week my wife and I will normally have a meatless day. On those days, the macronutrient ratios shift due to eating a plant based diet.

Secondary diet plan

I will use a flexible 3-5 meals a day plan. Carbohydrates will be primary allowed only around workout times. Majority of meals are protein/veggies.

Chapter 7: Pick A Training Plan

Bodybuilding training is my primary form of training. For the next 4 weeks I’ll be doing the following type of workout

Day 1 Push
Day 2 Pull
Day 3 Rest
Day 4 Push
Day 5 Pull
Day 6 Rest
Day 7 Rest

3 x a week I will add 10 minutes of random cardio at the end of the workout.

If I see my weight loss progression slow down, I will start adding more 30-45 minute steady state cardio such as walking 2-4x a week.

Chapter 8: Why

Woman with glasses being sprayed in the face with water

This chapter is another very personal chapter. Each person that reads this will come away with a totally different answer to the question:

Why am I doing this?

Not too many people actually think about the real reasons behind their training and diet plans. The fact that this question is asked AFTER you picked your diet and training program makes you re-evaluate your those choices.

So why is Michael V. Moore doing this?

I want readers to know that I feel their pain! I want all my clients to see what happens when you bust your butt and put your best effort into getting into shape. I want to prove to myself (and readers/clients) that I know how to develop dream bodies!

As vain as it sounds, I know that clients expect their coaches & trainers to have awesome physiques as well. By having that jaw-dropping physique, I feel that my readers/clients will listen to what I have to say. It’s sad but I feel it’s true.

Outside of just my physical appearance, I choose this lifestyle because I’ve never felt healthier then when I’m eating right and working out. I want to be healthy enough to keep up with my future kids and grandkids. I don’t want to be paying thousands of dollars for health insurance. I want to insure my health NOW with a healthy lifestyle!

Chapter 9: Commitment

As requested in the book, I have placed my commitment inside the Release The Beast Facebook group. Join the group if you are ready to make the commitment for yourself as well!


 

So there’s my plan!  There’s no backing down!  I have put my business out there and laid the keys to my future success for everyone to see.  Stop by next week as I continue following Release The Beast to conquer my past demons and get towards my dream!

See ya next time!