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!

3 Inner Conversations You Need To Have To Help Release The Beast

With the Super Bowl dominating this past weekend news stories and me having a hard time during my recent weeks of my Countdown to 195, this section of Release The Beast came at a perfect time. During the past couple of days, I read section five of Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! These 3 chapters forced me to have a long overdue inner conversation with myself. It’s something that everyone who’s serious about making a change in their lives need to do.

Chapter 19: Who Are You?

When I first thought about putting together my Countdown to 195 series of posts, I seriously expected to be done with it once New Year’s rolled around. I was gung-ho and knew how I failed during past holiday seasons. That was not going to be me this year! I was a best-selling author now! I had a Fan Club to support!

It’s amazing how a year ago, when I did not put myself publicly out there, I was able to accomplish a major weight loss with no effort! All I did was workout, ate my targeted numbers, had about one cheat meal a week and slept. That’s all I did for for 21 days straight.

With each bite of various desserts these past months, I’ve felt like a fraud. It’s like I haven’t been myself lately. It’s time I had that one on one conversation because I’ve been hurting my progress so far this year.

Going to the gym and physically working out has NEVER been a problem with me. I know I’m a guy who will give it his all at the gym. Unless I have a major injury, I’m not the type of person to skip a workout.

My biggest achilles heel is when it comes towards eating. The problem with having so much knowledge in fitness is that it becomes EASY to overthink things. If I truly wanted to get down to 195 pounds, I know fifty different ways to eat to get my weight down in a hurry. But that wasn’t the point of my countdown.

The countdown is about an easy realistic approach to get the weight down. That takes months not days to accomplish. Am I currently someone willing to take their time to do what is needed to get down to that weight?

When I truthfully looked at myself in the mirror, I could say that I was NOT CURRENTLY THAT PERSON!  When I first started my countdown, I stated how I did not care about how much I weigh. Throughout the countdown that was true! Little did I know that me not caring was something holding my progress back.

basket of cupcakes

As the weeks have gone by and I’ve bounced back and forth this winter, I now understand that I did not truly want to get down to 195 badly enough. The guy who got under 195 before, was able to do so because there was no pressure to do so from external forces. This time around, I’ve let the pressure of proving myself to critics get to me!

When did I start letting other’s opinions affect me? THAT’S NOT WHO I AM!!!

While typing this up, I’ve been glancing at myself in the mirror. What I see is a guy who wants to help the world get better. I see a guy who wrote a best-selling book that is guaranteed to save people’s lives! What I see is a guy who knows he didn’t try his hardest to eat properly during these cold months. I see a guy who’s had enough and KNOWS its time.

It’s just time. It’s time for me to release the burdens of past winters. It’s time for me to release the temptations of the sugar sirens! It’s time for me to reveal that six pack again that’s hiding under this winter coat! It’s time for me to become that role model that my current clients expect me to be! I’m proud that when they read this they will understand that I TRULY GET THEIR PAST FRUSTRATIONS! Like me, I hope they are ready to…..RELEASE THE BEAST!!

That’s Who I Am!!!!

Chapter 20: Who’s Your Enemy

During the Super Bowl buildup, I hated how the media was putting Peyton Manning against Cam Newton. I just really hated how the media was portraying Cam Newton from the start! Yes, he’s cocky. Yes he celebrates. Yes, he dances after he scores. Yes, he’s an emotional player. But what does that have to do with Peyton Manning?

In the end, the Broncos won the Super Bowl with their great defense. Cam Newton had a awful game and didn’t want to talk about it. Win or lose, the media was going to write nothing but negative things about Cam Newton. So when he was at that press conference,…..what really could he had said that would not have gotten a positive reaction?

I use this example because in this chapter, it talked about finding a enemy. If Cam Newton were to read this chapter after his Super Bowl lost, he would easily be able to find the ammunition needed to fuel his next football season! Every critic, every tweet, every “Tennessee Mom’s letter”, every former NFL player’s “expert opinion”, every sports channel anchor …is doing nothing but providing all the motivation he needs to get to that next level!

So who’s the enemy that will get me towards my next level? I will not put their information publicly out there but I do have some folks in mind. I’ve combined them all into a being I will call “JL”. As the chapter suggested, I wrote all the negatives these people did and it has lit a fire in me!

If I was not a man of honor, I would put their information out there but I’m better than they are! That’s exactly what this chapter was about. Finding that person (or people) out there that you can strive to be better at in all matters of living. Not just working out but in your overall life! It’s very powerful information!

Chapter 21: Reality

My current reality is what made me want to write this blog post so badly! I’m still blessed enough that I can change my body rapidly when eating and working out a certain way. It just comes down to me being consistent.  The problem has been that I’ve been delaying that consistent effort for over a month now.  I now see that I preferred to eat sweets more than I desired to lose weight during cold winter months.

The person I see looking back at me in the mirror and in the photos I took do not reflect who I would like to be (or who I was a year ago!). To get to all my next level goals, I have to accept my current reality and move on from here. The previous 12 weeks of Countdown to 195, DO NOT MATTER! It’s what I do right now that will allow me to Release The Beast!


If you have your own struggles, please do your future self a favor and check out Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!

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!!!

4 Release The Beast Chapters That Teach You Environmental Control

A big aspect that’s often overlooked when getting into shape is your environment. Most people focus only on their diets and their training routine. Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! spends four chapters focusing on your actual living environment. Join me as I apply the environmental lessons from the book towards my goal to get down to 195 pounds.

Chapter 15 Basic Food Tools

My kitchen is stocked with all the basic kitchen tools plus lots more. I’m a big foodie so over the years I have purchased lots of kitchen gizmos. Those gizmos have made my meal planning pretty easy. As the years have gone by, I don’t use most of my gadgets as much. It’s always nice to know that they are around if needed.

The pantry in my house consistently contains sauces and seasonings to create various cuisines. We try our best in our household to make our meals exciting. That can be going from Caribbean jerk chicken one night to Indian curry the next.

I’m currently working mostly from home, so I don’t carry my lunch around like I had been doing for most of my adult life. In the Release The Beast Video Course, I show my infamous lunch cooler that got me through many years of eating healthy on the go.

Chapter 16 Create A Safety Zone

Attention-Safety-Zone-Banner-B-0235

This chapter comes at a perfect time. In last week’s Countdown to 195, I mention just how bad my eating week was. I suffered a mini depression spell. It’s hard to know if it was due to the weather OR due to all the crappy eating I was doing. I personally think it was a combination of the two.

Throughout that week (and the week prior) I had been eating foods that I KNOW I shouldn’t eat. They were the foods that for years I had identified as my personal trigger foods. I continued to purse them because sub-consciously I knew I would be getting towards this chapter.

This is the chapter that changes the game when it comes to what you keep in your safety zone. This chapter is all about making trigger food lists.

What is a Trigger Food?

Trigger foods can be identified by one or more of the following:

  1. Contains Sugar
  2. Contains Salt
  3. Contains some sort of fat
  4. One serving size is normally UNREALISTIC

Those combinations basically create a situation in which people just can’t control themselves when presented with the food item. Those are the characteristics of all the classic binge foods. That’s exactly the foods I was snacking on in excess for the past couple of weeks.

Trigger foods are broken down between Yellow and Red Groups. The yellow is more of a gateway drug. That means that these are items that can be in your house and you don’t crave for them. BUT if you were to eat one of them…..it most likely will lead to two servings…which turn to three……which turns you towards eating something else (most likely from your Red trigger food lists.)

Red trigger foods are the foods you KNOW you can’t control yourself with. These are foods that you completely cave in around while in eyesight. An example for me is ice cream. I’ve never been able to just eat a single serving and be satisfied. Give me the whole half-gallon!

Based on the past couple of months, I’ve been able to put together a pretty good list of my trigger foods. Creating this list is probably the ONLY good thing about me not reaching my 195 goal yet. Here are the two lists:

Yellow Trigger Foods

  1. Wheat Bread
  2. Muffins
  3. Soda
  4. Popcorn
  5. Cheese
  6. Candy (see what happened to me after Halloween!)
  7. Peanut Butter
  8. Crackers (saltine and/or Ritz)
  9. Alcohol

Red Trigger Foods

  1. Ice Cream
  2. Potato Chips
  3. Cake
  4. Cookies
  5. Pie
  6. Pastries
  7. Popsicle/Novelty treats
  8. Doughnuts

I have a list of all these foods placed on my refrigerator door. For now on, I’ll be sure to always look at this list before attempting to eat something on this list. It doesn’t mean you will go the rest of your life avoiding these foods. By having these foods written down, it will bring awareness and make you really evaluate whether or not you should be eating that item at that moment in time.

Chapter 17: Shop, Chop & Prep

cart full of groceries

In my household we plan two weeks worth of meals ahead of time. My wife and I pull out a calendar and mark down the meals we would like to have for the next two weeks. Once that is done, we typically go grocery shopping once a week. For us this is the easiest and fastest way to plan.

It’s only my wife and I in our household so I currently don’t have outside influencers making it harder to shop.

In a normal week, we cook about four-five nights a week. On one or two of those nights, we’ll make a big meal that’s designed to last for several days. Given our work/life schedule, we don’t mind cooking as often as we do. The key is to do what works best with your situation.

Chapter 18: Surviving The Office

Oh man, I remember the dreaded office days. For the past couple of months I’ve been working primarily from my home office. So I currently have not had to implement most of the lessons taught in this chapter. It wouldn’t surprise me if I found myself back in a office environment in the next couple of months. If I do, I’ll be sure to come back to this chapter!

But as I read the chapter, it did remind me that I should definitely get up and walk around more often. I have several set of stairs in my house that I should be taking advantage of during my breaks.

Speaking of breaks….I need to start taking them more often! I have a habit of getting in the zone and next thing I know five hours have went by with me at typing away at my laptop!


 

These are the four chapters in Release The Beast that address your environment. If you haven’t read the book yet, I highly suggest you do!

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!