5 Release The Beast Chapters That Respects Your Body & Mind

Two weeks ago, 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 goals for this year. The first week was about confronting my past. Last week was about coming up with a plan. This week’s chapters are all about respecting the mind & body.

Chapter 10: Sleep

Over the past month, my sleep has been averaging about 7 hours a night. Over the past couple of weeks, I’ve been going to sleep later at night. I realized I needed to get back to going to bed at my dedicated time.

So for this task, I need to try to get eight hours of sleep for five nights in a row. My biggest distraction has come from me watching TV late at night. Too much binge watching has occurred since the holiday season.

I will make sure that I’m completely done with watching TV and using electronics 30 minutes before bedtime. This will require an interesting change of pace.

5 Day Result

I averaged 7 hours, 30 minutes of sleep during my five day trail period. I woke up feeling fine and energized. Due to the snow blizzard, I didn’t have to be up early so I slept in. This week I’ll be trying to get the sleep while getting up early.

Chapter 11: Prior To The Workout

red gym bag opened revealing misc items like shoes, water bottles, hats, etc

My current gym rotation has me going to the gym around 6:30 AM. Once I’m done at the gym, I have the current leisure of being able to go back to my house. For most of my working life I did not have that ability. Any early morning workout would have involved me packing a gym bag the night prior to the workout.

For now I just prepare my gym shorts, shirts, iPod, jacket and sweatpants the night prior. I normally have my gym items stacked in my bathroom so I can easily thrown them on after waking up.

I also have a small backpack that I keep pens, my workout journal and workout chalk for my hands. I do a lot of compound movements, and the chalk is great at helping me with maintain my grip while weightlifting.

Chapter 12: Good vs. Bad Pain

I’m fortunate enough that I currently do not have any major pains in my body. I have a history of chondromalacia patellae every since my teenage years. I always have to be careful and not overdue any activities that require jumping and lots of flexing of my knee joints.

My next two areas of normal concern would be my shoulders and lower back. I typically do stretches for those areas while warming up. Over the past month I will admit that I’ve been slacking in doing my stretches. When I’m doing bodybuilding type routines, I have a habit of not stretching as much as I did when lifting weights for pure strength. I’ll put a stretching back on my warm up priority list.

Chapter 13: Relieve That Stress

One of my main problems while sleeping during the last couple of months has been stress. When going starting a business from scratch, there’s bound to be all types of stress. That has led to some interesting dreams these past couple of months. I have had a habit of waking up after each sleep cycle.

To combat this stress, I’ve started to do mediation. This chapter mentions mediation as one of the great stress relievers out there. For me, it does help deal with my work related stress. I do feel a greater sense of calm while going through my day to day life. I currently do about 10 minutes of mediation during the morning. I plan to slowly increase that over time.

The two stress relievers I need to get back in the habit of doing are bath tub soaks and yoga. I haven’t soaked in a tub in three months. Like the chapter says, it is one of the best stress relievers most of us have in our homes that we easily forget about. A good soak can work miracles for our aches and pains.

white woman and black man doing yoga at a gym studioYoga is just plain awesome. I’m currently designing an exercise program for some clients, and I’m making yoga a requirement! I like how this chapter reminded me that I needed to get back doing yoga. My recent workout routines involved lots of strength training, so I’ve been forgetting stress relieving exercises like yoga. I’ll be sure to add it back in during my next rotation. There’s just too much good stuff with yoga for it not be included.

Chapter 14: What’ Up Doc

I haven’t been to a doctor in the last ten months. I’m due for an annual physical. I recently acquired some new health insurance, so I’ll be sure to schedule an appointment. I’m fortunate enough where I’m a pretty healthy person. But it’s still better to be safe than sorry. As long as my knees are not in pain, I’m happy!


These five chapters are very simple.  They are so simple, that most of us overlook these basic steps when wanting to get into shape.

Next week will be the section of Release The Beast that deals with your environment.  That’s the section of the book that’s unlike any other other out there.   Learn how your environment is the key to sustaining your long term plan!

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!

Mike’s Countdown to 195: Week Nine

Welcome to Week 9 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 9: January 8 – 14 2016

January 8th Stats
Scale Weight: 209 pounds
Waist: 35.5 inches

Week 9 Main Goals

  • Drop scale weight from 209 to 207 pounds
  • Get waist under 35.3 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

Quick Judgement

Eating

I have had absolutely no sugar cravings this past week. Even while watching the NFL playoff games, I didn’t feel the need for something fattening.

Workout

Last week was the first full week of me attempting my new 4 day workout plan. I don’t know if it was due to the new routine or me still slowly recovering from my holiday binges, but the workouts were very taxing on my body. As this week came along, I was still figuring out my pacing. As this week went along, I noticed something magical this past Wednesday morning.

While workout out, I had this incredible since of energy! What was difficult last week was extremely easy on this day! I don’t know if it was my pre-workout drink of BCAAs, week of healthy eating, or my belief that I was going to CRUSH that workout. Something just clicked. I know it was no fluke either because I barely got 5 hours of sleep that night prior.

It’s just a good reminder to always keep trying and showing up. There will be days that are awful. There will be days where you will feel like you have lost some of your mojo. But if you keep up with the constant dedication, your body is going to start rewarding you!

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.

Food Journal

Here are my food stats for the week:

 

Mike's Diet Journal Entry for January 8 2016 Mike's Diet Journal Entry for January 14 2016 Mike's Diet Journal Entry for January 13 2016 Mike's Diet Journal Entry for January 12 2016 Mike's Diet Journal Entry for January 11 2016 Mike's Diet Journal Entry for January 10 2016 Mike's Diet Journal Entry for January 9 2016

End of Week 9: January 15th, 2016

  • Scale Weight: 206 lbs
  • Waist: 35.0
  • 100% Compliant
    • 21 out of 21 meals I ate during the week were compliant with my eating plan

I was very surprised by my waist size. Given that I was 35.5 inches last week, I was expecting to be around 35.3 inches this week. That measurement caught me off guard due to the way I look in the mirror. As I mentioned before, the closer I get to 200 pounds, the easier it is to visually see it.

In addition to the mirror test, my underwear and pants becomes noticeably loser as I get towards 200 pounds. It’ll be interesting to see how long it takes for my body to adjust to my current 1926 calories/day. In the past, eating around 2200 calories/day kept me in the 205-210 pound range. I’ll keep my calories at 1926 until I see a drastic stoppage in weight loss.

Upcoming Week 10 goals:

  • Drop scale weight from 206 to 205 pounds.
  • 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.
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

I’ll be taking my mom out for a post-birthday celebration this weekend. Think I should make that into a cheat meal? This is another weekend of NFL Playoff games, maybe I’ll get some bags of chips as my cheat meal. What are the chances of me not even taking a cheat meal?

I’m 11 pounds away from my goal. Tune in next week to see if I get to 10 pounds away……OR 20 pounds away!

Overcoming Ghosts Of The Past With Release The Beast

Today’s the day. It’s no ordinary day. It is time to put my coaching credentials on the line. You see today is the first day of me starting my adventure of using the techniques taught in Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! to help me get towards 195 pounds. If I couldn’t’ meet my goal using one of the best tools in my arsenal, why should you?

I’m VERY confident in all the lessons I created inside Release The Beast.  I would not have bothered writing that book if I did not believe in them. When I didn’t meet my 2015 goal on January 1st 2016, I decided to slow things down and check myself.

You see that’s a problem with a lot of people today. We are presented with information overload and think we always know what’s best for ourselves. By refusing help, we tend to stay stuck for years without ever making progress.

That’s why I wanted to become an online fitness coach. I wanted to help lend a hand to others so they can overcome obstacles they are too blind to see. In order to help others, I first must get over one of my own hurdles…Getting down to 195 pounds.

This journey has been well documented on this blog these past couple of weeks (see here). I’m a guy that doesn’t care how much he weighs. The real purpose of getting down to 195 pounds was that it represented my goal to lose about 15 pounds of fat in 216.

Due to me not reaching that goal, it was time to use Release The Beast to make sure I truly did EVERYTHING I needed to do to finally complete my goal. So here I am, reading the book as if I was a brand new reader. I hope you find this helpful!

Set Up

Day One of my journey to begin reading Release The Beast started on Monday, January 11 2016. On that date, I opened up the Release The Beast Workbook, and followed the 30 Day Timeline mentioned. For Day One, it mentioned that I should read the first section.

Section One of the book is divided into three chapters: Past Workout Plans, Past Diet Plans, and The Effort. Each chapter has it’s own tasks that are clearly laid out in the book and workbook.

Past Workout Plans

Crossfit group doing deadlifts looking at youThis chapter really questioned everything about my past relationships with working out. It made me really analyze why I did what I did at the gym. Here’s my own personal self-evaluation:

Group Workouts

I stopped working in groups for the past couple of years. Despite my current gym offering all types of group classes, I haven’t attended one since I moved back to Virginia in 2013. Considering how expensive my gym membership is I probably need to take advantage of them.

The only time I fully participated in group training sessions was when I would attend yoga classes. Despite my awesome workout plans, I understand how beneficial it can be when working with a group.

Motivation

For the years of me doing strength training I used personal rep records as my source of inspiration. If I could squat 225 pounds for 8 reps, I would try to break that record by doing more reps or adding more weight. While doing Jim Wendler’s 5/3/1 strength routine, I would always have my personal rep records written down. Each time I would go to the gym, I would have an idea of how many reps I would need to do to break my own records. This kept my workouts fun during my strength training years.

Workout Journals

I have used workout journals to keep track of my fitness routines for years. I would print the journals out on my way to they gym and keep them with me. I would take notes throughout the workout and then save them electronically at the end of the month.

Fitness Challenges

I set up personal challenges with some friends. Not all of them participated at first, but during the last years, I had one good friend start to take fitness seriously. That started a consistent friendly competition that drove us both to do better.

Quick Fix Workout Routines

I gave in on a few occasions and tried some “Get Ripped in Two Weeks” type of workout plans that had me do two-a-day weightlifting/cardio routines. I typically don’t do a lot of cardio; so simply by introducing them I expected to see a ripped body at the end. At the end of such routines, I normally would end up with very sore knees and no ripped look whatsoever.

Fear

There’s been a couple of exercises I’ve avoided out of me knowing I looked pathetic when doing them. The two biggest ones that come to mind are:

Glute Hamstring Raises

Rear Elevated Split Squats

Glute Hamstring Raises has always been a reality check for me throughout the years. I’m lucky if I can do two successfully. As I type that last sentence, I realized that I haven’t attempted the exercise in over four years! I’ll be sure to retackle this exercise sometime soon!

I’ve been doing rear elevated split squats for the past couple of weeks. I avoided them for years because of how uncomfortable they made me feel. I squat and deadlift regularly, so why should I do these?

The truth is that the split squat exposes all my lower body weaknesses. It targets my quadriceps and exposes my weak core area. Despite not using a lot of weight, this exercise truly humbles me. I’m not as afraid to be seen doing this as I was years ago.

Past Diet Plans

When going down memory lane, I remember several diet plans. Like most inspiring bodybuilders, I ate every two-four hours. During the majority of my twenties I would have 2-3 solid meals with 2-3 protein shakes per day. I believed the articles telling me to just focus on getting in as much protein as possible. During most of my twenties, carbs were considered bad, so I only ate them around workout times.

Well…..that’s what I tried to do. The reality was that I was all over the map for years. The more strict the diet, the more vicious my eventual binge would become. It wasn’t until I started following Precision Nutrition’s style of eating that I started to get a better appreciation of food.

richard simmons fitness photo for 80'sMe and diet plans have been through lots of wars. Here’s a quick overview of my successes and failures:

Successes

  • Intermittent Fasting
    • 16 hours of fasting/ 8 hour eating window
    • Helped ended food timing obsession
    • Made eating enjoyable again and not forceful
  • Eating two-three solid meals a day
  • Focusing on total calories in a day
  • Eating 5+ servings of veggies a day
  • Cheat meals
  • Eating solid food 95% of the time
  • Being 90% compliant with my eating plan

 

Failures

  • Trying to eat 6+ meals a day
  • Focusing only on meal frequency (eating every 2-3 hours)
  • Taking too many supplements
  • Buying too many supplements
  • Cheat Days
  • Drinking too many protein super shakes a day instead of solid foods
    • Certain protein powders caused excess gas, cramps and bloating

 

Past Efforts

Guy exhausted from working out laying on the floor

This chapter pinpointed the great question…How Bad Did You Truly Want It! While going through this chapter, it brought up some solid points. Here are some of my own observations about my past efforts:

Going Through The Emotions

Too many times I would just show up without knowing the intimate details of the previous week’s effort. If I was going to improve, I needed to be aware of the previous week’s effort.

If my goal is to get better with each and every workout I should constantly be aware. All it takes is a couple of minutes of reflection. I can count months of me just showing up to the gym. Yes it’s good to show up, but there comes a point where I need to conquer that workout to reach that next level of greatness.

Tomorrow….

For myself, during the 2015 holidays I heard myself say “Tomorrow I will….” A LOT! That’s a BIG no-no. That showed a lack of effort to improve. Here are some of the tomorrows I said during the 2015 holidays:

  • I don’t eat like this during the rest of the year
  • I better finish off this ice cream because tomorrow I’m back on track and this shouldn’t be in our house.
  • Tomorrow I’m going to be my normal self; so today I’m going to be bad for one more day.
  • I ate too much junk food yesterday; I don’t feel good. I’ll skip the gym today and tomorrow I will try.
  • I’m not in the mood to shop healthy, let’s continue to be bad. Tomorrow we’ll be good.

 

It can be embarrassing to confront the sins of yesterday. Release The Beast does an excellent job of forcing you to confront your past. As a reader and author, it’s eye opening. I look forward in using my past to help craft the steps necessary to meet my goal of getting down to 195 pounds. Read the first chapters as well, and join me on this journey!

See ya next time!