Why MicVinny Is The Best Fitness Blog For Traveling Professionals

Hey You,

Yeah, you looking at the screen right now. I got a question for you. Where do you go for all your fitness advice?

Professional Bodybuilders


Don’t get me wrong, there’s a lot of quality bodybuilders out there giving out advice. I commend them and use them as valuable resources. What most people fail at is trying to apply a Professional Bodybuilder’s lifestyle to their life.

How does listening to someone who works out 3-5 hours every day help you with your current work life situation?

Does that person know what it is like to work a 9 – 5 job that doesn’t involve a gym?

How many times have they been stuck in an office surrounded by co-workers with no desire to live healthy lives?

What do they know about the daily grind of finding that extra motivation to go to the gym when you have to work late hours to meet a deadline?

Fitness Magazines


Do you get your advice from one of those fitness magazines with the perfect looking model on the cover? You know, the one’s with the digitally enhanced image of Mr. Perfect on the cover. Oh wait, you thought that was real!

Can you guess which of the following is another lie about that fitness magazine’s cover?

A.  Mr. Perfect had been on a starvation diet for over a week before they shot that picture.

B.  Mr. Perfect purposely dehydrated his body to make his muscles appear bigger and more defined than they normally are.

C.  Mr. Perfect got his body by taking that fitness magazine’s specific “muscle building fat slashing” supplements

The answer is C. The truth is that Mr. Perfect doesn’t look like that cover every day. The truth is that he did not take those supplements to get that specific body. Mr. Perfect’s body is a result of years of hard work (and/or sadly sometimes steroids), NOT the supplements they’re advertising!

These are just some of the reasons I created this blog, so readers like you can stay informed from a REAL person.

Who Needs MicVinny

This site is made for real people in the real world. MicVinny is for those people who have to travel monthly or more for their jobs. This site will deliver information to make those business trips more productive for your well-being.

This site is for professionals who want to get a grip back on their lives! They no longer want their crushing job demands to prevent them from truly being fit and happy! I want this site to be that conversational piece that jump-starts your day. My articles will enlighten your mind as well as make you laugh.

This site is for busy professionals who no longer want to hide their bodies in shame when at the beach. This site is for people to start feeling comfortable with their bodies. With the articles, services, and resources I will be providing, you will easily be able to stand out from your average co-workers.

Who Is MicVinny?

T1BLWD3WO0I’m Not A Athlete

Even though it hurts my ego, I’ll admit that I’ve never been an athlete. I did try out for a football team once (and it ended badly!). When people first see me they automatically think I actively played sports because of the way I look.

That’s the key. I LOOK like an athlete. I have developed the body of an athlete by not actually being one.

Most folks who live a hectic life, really just want to be happy, healthy and attractive. I’m here to help you achieve that. You don’t have to feel the pressure of working out like an athlete to look good. I will provide you with articles showing you that there’s lots of realistic ways to look good without being an elite athlete.

I’m Not A Liar

I don’t have supplemental companies or advertisers paying me to provide you with my information. Any product, service or resource I recommend is something I truly believe will benefit your life. I’m not a fan of supplements anymore because I know how much money I wasted on them looking for that magic pill. I don’t want you to do the same!

I’ve Traveled The World

MicVinny_TravelMy bachelors degree in Electrical Engineering has led to several cool jobs over the years. Eventually I held the title of an international business developer. That job had me traveling all over the world.

When it comes to flying on planes, staying at hotels, having after hour business meetings, I’ve been there and done that. Isn’t it time that you got your advice from someone like me instead of a guy who’s never left his home city?

I’m one of the few fitness coaches who knows all about living the road warrior lifestyle! I remember looking for traveling advice and not finding anything of substance. That’s why I have decided to share my wealth of fitness travel tips. It’s time for engineers, developers and other traveling professionals to get the truth from someone who lived the life!

I Solve Home Office Problems

Office having a catered lunch?

Did Hannah bring in her famous homemade chocolate brownies?

Do you want to order lunch with your work colleagues but don’t want them to think that you’re on a diet?

The working environment is one of the most overlooked detriments towards getting fit. I’m here to change that. No longer will you be a victim of the office. I will show you how to survive your office experience with authentic solutions.

I Am A Travel Fitness Designer

The work problems escalate even further while traveling. How many times have you been to a hotel with a crappy gym? Fear no more! I’ll be providing simple workout routines you can do on the road.

If you’re truly serious about transforming your body and life, you could always sign up for one of my 1-on-1 coaching services that you can take with you on the road!

Don’t want to spend all your travel per diem money on fast food? Well, I will have awesome articles explaining how to save money and eat better while traveling. I’ll teach you how to use grocery stores and even fast food’s dollar menus to create foods that won’t have your waist sticking out by day five of your business trip!

I Love Food

I’ve always been a foodie. I remember watching the cooking shows on PBS during the daytime hours with my grandmother. Frugal Gourmet and New Orleans Cajun with Justin Wilson were some of my favorites.


When trying to become healthy I would always try other recipes to learn how to be healthy. Well, I would like to help you out by sharing out the recipes I tried, as well as experimenting with some of my own for your home (or even while on the road).

It’s something I had not been doing on this blog, but with my secret passion for cooking, it’s time!

However you found this page, I hope you will consider walking with me on my journey. I’m not the smartest, I’m not the buffest, but I do know I am one of the REALEST fitness coaches you will ever find.

Besides….How many cooler nicknames than MicVinny will you find on the internet?


Find out more about this site at MicVinny’s About Page.

7 Reasons Why Being A Hero Is Hard

I always had a super secret growing up. It was something that I didn’t want to just share with anybody because you never knew how people would react. The secret first started when I moved to Virginia as a young boy.

I had just learned how to properly read and form sentences. I knew exactly what I wanted to use this skill for. No longer was I a kid who looked at pretty pictures, but now I was going to understand what was being said!

I remember approaching my cousin Rico’s room. Inside he always had stacks and stacks of comic books in drawers and on the floor. My cousin Rico, was not ashamed nor his best friend Damian. They were the two coolest older kids I knew. If they were not afraid to display their love for comic book super heroes, why should I?

I had always watched cartoons, and knew about super heroes. But now I was at the grand mecca of resources. From the first moment I read my first Spider-Man comic, my childhood obsession with super heroes and comic books began!

Growing Up With Comic Book Heroes

Fast-forward to today, and the kids don’t realize how good they have it! I remember the first X-men cartoon I ever saw. It was at 5AM on a Sunday morning. I had to force myself out of bed because the syndication channel aired random cartoons. And than I saw it! The heroes I had fantasized from reading my cousins comics on my TV!

Not too many people remember that cartoon because four years later, the X-men had a weekly animated show on Fox!

Now, the X-men’s parent company, Marvel Comics, have movies coming out every other summer! I would have never guessed this would be life in the twenty first century! These are exciting times for people like me!

As a youngster I gravitated towards Marvel Comics more than I did DC Comics. But that didn’t mean I never knew who Batman & Superman was. I knew all their storylines as I studied profusely through movies, cartoons and comics over the years.

As I got towards my college years, I got busy with schoolwork and life and lost touch. The last X-men storyline I fully read was the whole Onslaught saga where it turned out Professor X was the traitor (Not Gambit) of the X-men that the future always talked about.

[If you have no idea what I just said, remember I don’t judge those who binge watch Netflix shows! We all have our own obsessions at different points in our lives!]

Speaking of Netflix, it’s awesome that Hollywood has become fanatical with comic book heroes. I’m now able to get adult versions of Marvel Hero’s on Netflix.

Jon Bernthal as The Punisher In Daredevil TV Show

( Jon Bernthal was perfectly cased as the Punisher on Daredevil!!  Punisher & Daredevil together on a awesome TV show!  That’s a dream come true! Thank you Marvel and Netflix!)

It’s Tough Being A Hero

Heroes always at some point come in and win the day. That’s what makes them so appealing as a youngster. You need something to believe in and that’s where hero’s come in. But their lives are not easy. Here are 7 reasons as to why being a hero is so hard:



“With Great Power comes Great Responsibility”

This infamous quote comes from Peter Parker aka Spiderman’s Uncle Ben. It is a phrase that has haunted Spiderman through out his entire super hero journey. It was Peter Parker’s fault for his Uncle dying.

Peter had just gotten his Spiderman powers as a teenager. He decided to make some cash and in the process of being angry, he let a criminal escape. At the time, Peter didn’t feel it was his problem. Sadly that same criminal murdered his beloved uncle.

When we are going through our lives, we have to be responsible for our actions. One argument with a parent, or one bad investment is all it takes to completely change our lives for the worse. If we refuse to take responsibility for the outcome, we will never be as great as we could be just be being responsible.

Experience Pain

A young Bruce Wayne witnesses his parents murder right in front of him. That tragic situation motivated him to do something about the crime in his city. That painful journey leads to the creation of Batman.

We all live in this game called life. It’s egotistical to think you can go your entire life without experiencing some pain. Pain is a natural part of life. Yes it hurts. Yes it sucks. That pain helps us know we are alive. It let’s us know that we are human.

What you do with that pain is up to you. Heroes fight through that pain and try to become great. What are you doing with your pain? Are you caving into it? Or are you ready to wipe the tears from your eyes and get up!


Barry Allen aka The Flash

In the 80’s Barry Allan aka The Flash was faced with a life or death situation. He was the only one with the power to prevent the Earth from dying, but by using his great power, he would die. Like a true hero he sacrificed his life to save the world.

This was not just some story of the week. Barry Allan actually died! He was gone from DC Comics for 20 years! It’s very rare for a comic book to kill off one of their most beloved heroes. Barry Allan truly did make a sacrifice.

We mere mortals don’t have to save the world from imploding, but there’s no question we have to make sacrifices. All the great hero’s do it. Some are easy to do while others take weeks of pondering.

Is the new job worth the extra hour-long commute? Is losing twenty pounds worth me giving up cake? The impact of the sacrifice is all in the eyes of the one doing the sacrifice. What’s easy to one seems like the weight of saving the entire world to others!


Heroes are expected to be in peak condition. How many overweight heroes have we seen over the years? Not too many. Our heroes have the physiques we always dream about. If you’re going to wear spandex, than I guess you should have a 6 pack poking out and not some tightly squeezed man-boobs!

In the heroes off hours they take the time to work out. How else do you think they look that way? Haven’t you seen famous athletes who look completely different now than they did 15-20 years ago? If you don’t keep your physique up, you’ll lose it in a heartbeat!

Public Criticism

Every move a hero makes is going to be criticized by the public. J. Jonah Jameson ripped Spider-Man apart every chance he got in his newspaper, The Daily Bugle. Lois Lane obsessed over Superman like a rock band groupie. The X-Men and their fellow mutants were labeled as freaks with smear campaigns run against them by religious and political groups.

Hmmmm does any of this sound familiar in today’s 24/7 news?

Heroes are held to a higher standard in the public eye. The media is doing it’s best to take a person down. Negative news is the best type of news. Remember that as the public looks at you.

Good Natured

Nightcrawler by designer SpiderguileA hero is defined as being noble and good. When the media is saying negative stuff, a hero is still going out and doing the right thing. While the X-men’s Nightcrawler was being perceived as a demon and monster, he still saved countless lives. He could have easily been what they defined him, but he chose to be good and stick to his faith.

We all know how much easier it is to be a bad person. Tearing people apart takes less effort than being kind to another person. Humans by nature like to do the easy things. You should strive to be better in your life. Say nice things to one another. Be a good guy!


A hero has to know when to keep his ego in check. Tony Stark aka Iron Man may be one of the exceptions to the rule. But for the most part a hero stays humble. Most don’t want the world knowing their secret identity. Imagine saving the world and not taking the credit. What sane person does that?

Every day we each have our own secret lives. How many of us truly knew the day-to-day sacrifices our parents made for us? How many people out there truly tell their family about the job they hate? Most suck it up and try to stay humble.


Dark Knight's version of Heath Ledger's JokerEvery hero has some type of villain to make his or her life miserable. Batman has the Joker. Superman has Lex Luther. Captain America has the Red Skull. The list goes on and on. No matter how many good things a hero does, the archvillian always finds a way to pop up and create havoc in a hero’s life.

I can think of several archvillaians over the course of my life. Have you had any bullies you had to deal with as a kid? How about now at work, is there someone that just makes your daily life a pain? That person is definitely your archvillian! Handle them like a true hero.

In Conclusion

As you read this, I hope you realize that superheroes are not just something made up in comics. Heroes are actually out here in the real world. They do things in secret every day.

The widow on minimum wage raising five kids all by herself. The Veteran who lost his leg protecting our country in a war that people ignores. The immigrant who went from persecution in his home country, to learning English and establishing the best restaurant in his city. The teacher using her money to pay for her students’ books.

The media refuses to acknowledge these heroes. Why? Because we know it’s easier to focus on the negative of the world than the good heroes do.

Does that mean the heroes stop doing good deeds? No! They stay in the shadows and continue with what’s in their hearts. To them, just helping out one life is a reward in itself.

I have had several heroes in the course of my life. I’m sure if you look deep enough in yours, you will discover some as well. Maybe it’s time you became someone’s hero.

Just be ready to give more than you take!

Mike’s Countdown to 195: Week 21

Welcome to Week 21 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

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat that would equate to about 195 pounds (if no muscle loss)
  • Challenged myself to get to 195 during 2015 Holiday Seasons (hardest time for me to lose weight)


November – December 2015
January 2016 – March 2016
April 2016

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 health/fat loss. One of Michael’s other goals 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 (but way more accurate) measurement.

WEEK 21: April 1 – 7 2016

April 1st Stats
Scale Weight: 202.0 pounds
Waist: 34.0 inches

Week 21 Main Goals

  • Drop scale weight from 202 to 201.8 pounds
  • Keep waist from going over 34.5 inches
  • Increase daily activity (ie: neighborhood walks, spring cleaning, etc.)
  • Start a new weightlifting routine emphasizing strength while losing fat
  • Eat about 1776 calories a day
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat


Observations & Challenges


This was the first week of my new strength workout routine. Due to me following bodybuilding style routines for so long, I thought it was time to change the pace and focus on my strength. Due to the amount of calories I’m eating, I know that I will not be building any new muscle. It’s more about maintaining my muscle. If I’m maintaining, why not see just how strong I currently am?

I will be working out only for three days a week (Monday, Wednesday & Friday). These are heavy intense weightlifting days.


Staying up to watch Wrestlemania on Sunday, put me behind the curve for the majority of this week. I average around 6 hours this week. Mainly due to waking up in the middle of the night due to odd dreams & a sore body.

Sleep needs to get closer to 7.5-8 hours so my body can recover from the heavy weight lifting sessions.

Fast Weight Loss

In last week’s post, I mentioned how I went on a four day Easter weekend food binge. Despite that binge, I ended up dropping weight without even exercising last week. Seriously, I barely did twenty minutes of bodyweight exercises.

That weight loss continued all the way into this week. During the weekend, I stepped on the scale and saw my weight go all the way down to 198. Most people would be excited with that type of weight decline. Well not this guy!

I decided to let my wife do some caliper measurements so I could estimate how much lean mass & fat I had on my body. The numbers caught me by surprise. They revealed that had approximately 175 lbs of lean mass with 24 lbs of fat.

When I created my “lose 15 pounds of fat” challenge, I underestimated the amount of fat I had gained prior to the countdown and also DURING the countdown. Those holiday months set me back more than I anticipated.

The Countdown to 195 will still go on, but my stats tell me that I have 9 lbs of fat to meet my goal of having only 15 lbs of fat.

New Eating Style

Knowing that I’m basically right where I was in Week 6, I decided to change my eating slightly. With the scale dropping fast despite me not doing anything, I decided to increase my calories slightly for a few weeks.

I want to insure that last week’s massive weight loss wasn’t due to me losing muscle. My goal is to lose fat NOT muscle! Just because the scale number decreased doesn’t mean it’s 100% fat lost!

Due to me performing heavy strength training, I decided to do carb cycling throughout the week. Carb cycling simply means that on my weightlifting days, I will eat enough calories to support the heavy lifting. On my off days I will just eat less calories. If you look at the total week, I should still be in a calorie deficit that will lead to fat loss.

I will no longer be tracking compliance. I will be more focused on hitting my targeted macronutrient/calorie numbers for their respected days. I’m going to keep doing this for the next two weeks to see how my body responds.

Food Journal

Here is the Real World food stats for the week:

Mike's Diet Journal Entry for April 1 2016 Mike's Diet Journal Entry for April 2 2016 Mike's Diet Journal Entry for April 3 2016 Mike's Diet Journal Entry for April 4 2016 Mike's Diet Journal Entry for April 5 2016 Mike's Diet Journal Entry for April 6 2016 Mike's Diet Journal Entry for April 7 2016

End of Week 21 Stats: April 8th, 2016

  • Scale Weight: 199.8 lbs (2.2 lbs lost from previous week)
  • Waist: 33.5 inches (0.5 inches lost from previous week)

Due to the carb cycling, I don’t really trust what the scale says anymore. I weighed myself throughout the week and my weight was between 197-205 pounds. That tells me that on my lower carb days, I don’t have as much water in me thus the scale goes down.

People who follow low-carb, hardcore Paleo style diets normally see a drastic scale weight loss and think it’s all fat. It’s not!

The majority of that “fast” weight loss is just your body dropping water weight. When you don’t eat carbohydrates, your body doesn’t store as much glycogen. Glycogen is what carbohydrates turn into when in your body.  Glycogen is made up of mostly water.  So if you eat less carbohydrates, you than have less glycogen in your body which equals less water in your body.

I’m trying to lose fat not water, that’s why I never take the scale seriously.  I 100% believe that my waist measurements and mirror analysis are the best indicators of progress.  Both look good, so I know I made progress this past week.


Upcoming Week 22 goals:

  • Drop scale weight from 199.8 to 199 pounds
  • Maintain a waist size less than 34.5 inches
  • Increase daily activity (ie: neighborhood walks, spring cleaning, etc.)
  • Start a new weightlifting routine emphasizing strength while losing fat
  • Eat about 1776 calories a day on my off days
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat
    • Eat about 2756 calories a day on my off days
      • For my fat loss/muscle maintenance goals that ideally breaks down to:
        • 240 grams Protein
        • 310 grams Carbohydrates
        • 61 grams Fat

21 Weeks Down……5 Pounds Until 195….But 9 Pounds of Fat to Meet Old Goal……Waist goal achieved and now must be maintained!

For the first time since doing this Countdown I’ve reach the under 200 lbs mark! Will I be able to ride the two week momentum? Is there a dirty filthy shameful eating binge awaiting me next week?

Tune in next Friday for Week 22!

What I Learned About Risk From WrestleMania XXXII


The first time Shane McMahon glanced upwards, the audience and myself knew something crazy was in his mind. Minutes later, as he lay outside the ring, he took another glance up.

Oh boy….he’s not going to climb up there is he?

As he climbed that cage you could feel the entire audience gasp for air. I shouted at my TV and said:

“This guy is crazy! He’s 46! I hope he’s not going to really consider doing this!”

When he got to the top of the “Hell In A Cell” cage, you saw just how high it actually was. We’re talking 20+ feet high! Seeing him on top of that cage was a scary sight. Not because he climbed it, but we all knew what he wanted to do next!

To do what he was planning to do took a lot of courage. There were millions of people watching around the world who saw what he wanted to do. The top was not his finally destination. He was going to take one of the biggest risks of his entire life.

Shane did something that 99.999% of the population would never do…HE JUMPED!!


Ravishing Rick Rude wrestling pic posing in pink kissing spandex
Ravishing Rick Rude

I was a major fan of wrestling in my childhood years. This 80’s baby grew up when WWE (formerly know as WWF) started to peak. I was there before Hulk Hogan became a reality (and porn?) star.
[I’m sorry but that still disgusts me that people actually watched that thing! A guy that talked about eating your vitamins and saying your prayers has turned into this current joke. That’s the world we live in folks! Sorry I digress…]

I remember waking up Saturday mornings in my pajamas and seeing the morning WWF show with Rowdy Piper, Million Dollar Man, Macho Man, Bret Hart and others. I remember seeing the Saturday afternoon show as well with my sister, who had a crush on Ravishing Rick Rude.

As a kid, I loved the drama of it all. It was all the action of my cartoons but with great soap opera storylines. There was nothing better than getting behind your hero and seeing him vanquish a bad guy.

Teenage Wrestling Years

After awhile I obviously realized that wrestling wasn’t real. They were just athletic acrobats doing choreographed live action stunts. Despite knowing this I still watched periodically during my teenage years. That was the period the WWE labeled the “Attitude Era”.

This was the time period that introduced us to new icons like Triple H, Stone Cold Steve Austin, Mick Foley (aka Mankind aka Dude Love aka Cactus Jack), Kurt Angle and of course the people’s champ, The Rock!!

During this era it was more about the show. Trying to one up your competition with great one-liners. As I approached my college years, I started to watch wrestling even less. It was something I watched every few months just to catch up with the soap drama.

Then like magic, sometime in late March/Early April, the fascination starts all over again!


Original WWF WrestleMania logo
There’s just something magically about WrestleMania. WrestleMania is the WWE’s biggest event of the year. It’s the one show where you should expect the performers to put on the best show of their year. The bar was set high with the first WrestleMania set back in the eighties so the athletes today try to keep up with that tradition.

As I was browsing the Internet Saturday night, I saw a video clip talking about WrestleMania 32. I took a glance at the calendar and saw that it was happening Sunday April 3rd, the next night!

How did I not know about this!

Instantly childhood memories flooded my memory banks and I knew I had to glance at this spectacle.

What Does WrestleMania Have To Do With Taking Risks & Being In Shape?

I know not every cares about wresting that reads this blog. That’s ok because there’s a lot of things you could still learn from these guys. It’s true that it may be fake but what isn’t fake is the months of physical pain these entertainers put their bodies through.

WrestleMania 32 was different in the fact that it’s main superstars were all hurt. The biggest matches between its superstars had to be replaced with suitable replacements.

Enter Shane McMahon & The Undertaker .

Shane McMahon vs The Undertaker WrestleMania 32
Shane McMahon

Shane McMahon is the son of the of WWE founder/chairman/CEO, Vince McMahon. He is also a minority owner of the company. With his family so involved in the day-to-day business of running of the company, he’s basically your typical corporate millionaire.

Well maybe not exactly typical. During the nineties he decided he wanted to become a part of the visual side of the WWE business and developed his own character based on himself. He was going to be known as the son of the owner who had everything handed to him. He played it nicely because it was pretty much true.

What no one expected though was the fact that he would challenge the roster’s superstars to matches. During these matches he would perform some unexpected wrestling daredevil moves that won the respect of the wrestlers and audience:

The Undertaker

Most people who know a little about wrestling would have at least heard of the Undertaker. At age 51 he’s been wrestling for a loooong time. His biggest draw was the fact that he was undefeated at WrestleMania.

That changed at WrestleMania 30 when he lost to Brock Lesnar. The lost had less to do with his legacy and more to the fact that he wanted to past the torch to someone else. The moment seemed like a perfect time for the Undertaker to retire, and that’s what he pretty much did by rarely appearing in WWE events from 2014-2016.

McMahon vs The Undertaker Unexpected Match

Still what does these two guys have to do with being in shape. Well, as I mentioned WrestleMania 32 was plagued with injuries. Someone had to step up and try to put together a show. That’s exactly what the Undertaker and Shane McMahon voluntarily decided to do!

Behind the scenes, the 46 year old and the 51 year old wanted to save a business they both are passionate about. They wanted to keep WrestleMania relevant. A guy that hadn’t wrestled in over 15 years and a guy who should be retired decided to get in decent athletic shape and steal the show!

No disrespect to the women’s championship match between Sasha Banks, Becky Lynch & Charlotte (A great great great great great……did I say great match!) but Shane McMahon’s risky move stole the night!

Having the courage to go up that high and jump!

That’s one of the biggest leaps of faith I have ever seen in a long time! Dedication to climb that cage, look down and know you’re suppose to go through the announce table.

Bring It On!

As I get ready to go to the gym today, that has me fired up! Knowing that everyone else just settles for getting by while there’s one in a million who takes a chance. I don’t know about you but I want to be that one in a million!

I’m putting faith in my body and training program. I’m putting my faith in the fact that I can help busy people get in shape!

I want to be that risk taker like Shane McMahon!
(I’m just not going to jump off a cage to prove it!)

Mike’s Countdown to 195: Week Twenty

Welcome to Week 20 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

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat which that would equate to about 195 pounds (if no muscle loss)
  • Challenged myself to get to 195 during 2015 Holiday Seasons (hardest time for me to lose weight)
November – December 2015
January 2016 – March 2016

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 health/fat loss. One of Michael’s other goals 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 (but way more accurate) measurement.

WEEK 20: March 25 – April 1 2016

March 25th Stats
Scale Weight: 205.0 pounds
Waist: 34.3 inches

Week 20 Main Goals

  • Drop scale weight from 204.2 to 204 pounds
  • Keep waist from going over 34.6 inches
  • Increase daily activity (ie: neighborhood walks, spring cleaning, etc.)
  • Take a Deload Week and recuperate from the past 19 weeks of constant weight lifting
  • Average around 1776 calories per day
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat


Observations & Challenges


This was a deload week so it was all about recovering. I did no major gym exercise. I did 5 minutes worth of basic body movements and some stair walking. When I say stair walking, I’m talking about using the actual stairs in my home not a stairmaster!


I went two (Friday and Saturday) nights in a row getting only 3 hours of sleep. That will help explain what happened to me on Easter…..

4 Day Easter Holiday Binge

Last week I felt I was finally back “The Zone” with my eating. I had been going so long with my healthy eating that natural instincts were kicking in. As Easter approached, I expected to have one cheat meal of Jello poke cake, deviled eggs & a chocolate bunny!

That Friday before Easter, I ate my normal planned healthy meal. My wife had gone out to dinner and brought back a Chicken Caesar’s salad. She didn’t want to finish it, and thought I might want it.

At first glance, I was going to ignore the salad because I was pretty full from my dinner. As I looked in the container, I saw that the salad was drenched in Caesar dressing by the restaurant. Due to the wetness, my wife and I didn’t think the salad would last over night. Since I was good all week, I figure eating the salad wouldn’t do me any harm.

As soon as I bit into that salad, I should have stopped! You see the salad was completely drenched in dressing! Not only that, but the salad was no longer crunchy but just soggy! It was pretty nasty but I kept going. Once I was done, my stomach started to churn.


I thought to myself as I continued to watch the Sweet 16 college basketball games. The stomach pain started to wane, and I told myself..

“I already cheated, I might as well snack on some more goodies.”

That led to me eating some chips and popcorn that I hadn’t touched all week. In Week Nineteen’s post I mentioned how I devoured a whole potato chip bag. This bag was a brand new bag that I had bought last week as well. The difference was I didn’t touch these two snack bags at all until this moment.

After snacking on the chips and popcorn, I saw Mr. Dark Chocolate Easter Bunny peeping at me.

“Oh where do you think you’re going Mr. Cottontail?”

I bite the head off that bunny and escaped into chocolate bliss. As I lay on the couch past 1 o’clock in the morning, I could feel the salad, snacks and chocolate churn my stomach. Oh I was in so much pain.

That bingeful eating kept going throughout Saturday. Due to the lack of sleep, I was in complete zombie mode. At the grocery store, I purchased a brand new white chocolate bunny. I felt like I was someone not in control at all.

Once Easter came, I was on Cheat Day #3. This was the only day in which I really did plan to have a cheat meal. Unfortunately, I made it a cheat day. Due to the lack of sleep, cheating crept it’s way all the way into Monday. So that was four days in a row of my overeating.

What I Learned From The Binge

This shameful ordeal has totally opened my eyes to what a lack of sleep will do to my willpower. I always knew that I functioned best with 7+ hours of sleep. I always associated the sleep with recovering from my gym workouts.

Now I see it goes much deeper than that. When my body and mind are tired, I make horrible food choices. If I look back at all the past two months cheat days, the majority happen because of lack of sleep.

Throughout this ordeal, I made sure I kept track of how I truly felt. During this entire time, I was having major stomach issues. Lentils mixed with popcorn, chocolate, pizza bites, Cool Whip and cake don’t play nice together when inside this guy right here!

Remember, I was originally in “The Zone”, so my body instantly rejected those foods. While my mouth wanted more, my stomach kept kicking it out of my body! My body knew what was good for me, it was just that my brain was too tired to listen to it. My stomach didn’t feel normal again until Wednesday morning.

To prevent this from happening in April, I created a new Release The Beast response card. This card will help make sure I do not give into junk food when I have less than 7 hours of sleep. This simple stupid jester will put me right back on track.

Note: If you would like to know how to create your own response card, check out Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!

Food Journal

Here is the “truth, the whole truth, nothing but the truth so help me god” food stats for the week:

Mike's Diet Journal Entry for March 25 2016 Mike's Diet Journal Entry for March 25 2016 Mike's Diet Journal Entry for March 26 2016 Mike's Diet Journal Entry for March 27 2016 Mike's Diet Journal Entry for March 28 2016 Mike's Diet Journal Entry for March 29 2016 Mike's Diet Journal Entry for March 30 2016 Mike's Diet Journal Entry for March 31 2016

End of Week 20 Stats: April 1st, 2016

  • Scale Weight: 202 lbs (2.2 lbs lost from previous week)
  • Waist: 34 inches (0.3 inches lost from previous week)
  • 55% Compliant
    • 11 out of 20 meals I ate during the week were compliant with my eating plan

How could I be mad with the results considering I did no real workouts, had sleep issues and went on an eating binge! Fat loss is a rollercoaster and last week was definitely one of the low points on my current ride.

When looking at my food stats you see I ate a lower amount of calories for 3 days due to the over eating. I wanted to make sure that my total calories for the week was closer to my overall goals (1776 x 6 days + 4000 x 1 cheat day ~= 16,432 calories per week).

My total weekly calories were 18,362 calories which is still above my “perfect” week of 16,432 calories.

Upcoming Week 21 goals:

  • Drop scale weight from 202 to 201.8 pounds
  • Keep waist from going over 34.5 inches
  • Increase daily activity (ie: neighborhood walks, spring cleaning, etc.)
  • Start a new weightlifting routine emphasizing strength while losing fat
  • Eat about 1776 calories a day
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat


20 Weeks Down……7 Pounds (of Fat?) to Go……Waist goal achieved and now must be maintained!

There’s no denying that I am the true fool on this April 1st! One bad week does not define a whole month! One bad month does not define a bad year! The goal will still be achieved. Will you be around to see me through it?

Tune in next Friday for Week 21!