To stay motivated, Michael has decided to update everyone on his main 2015 goal of getting down to 195 pounds every Friday until the goal is accomplished.
Back in January 2015, Michael had a goal to lose at least 15 pounds of fat by the end of the year. If he were able to not lose muscle, 195 pounds would roughly equate to 15 pounds of fat loss.
Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals for 2015 was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.
(If you missed Week One, CLICK HERE)
WEEK 2: November 20th – November 26th
November 20th Stats
Scale Weight: 202.6 lbs
Week 2 Main Goals
- Stay 90% compliant with my eating .
- That means that out of ten meals of the week, nine of them had to follow my healthy eating plan.
- Get 7-9 hours of sleep a night.
- Eat about 1776 calories a day
- Two years worth of data shows that this is where my calories need to be to lose weight
- That breaks down to:
- 178 g Protein
- 178 g Carbohydrates
- 39 g Fat
- Weight Training 5 Days a week
- Sunday: Chest & Calves
- Monday: Back & Abs
- Wednesday: Shoulders & Hamstrings
- Thursday: Quads & Abs
- Friday: Biceps & Triceps
- 10 minutes of random exercises three times a week after weight lifting
Normally I try to have at least one cheat meal every seven days. Given that I follow intermittent fasting and typically eat 2 meals a day, that equates to 14 meals a week. So with one cheat meal that’s 13 out of 14 meals a week that are compliant with my lifestyle. So if you do the math that means that I would be 92% compliant. Just above my goal of being 90% compliant.
When following a nutrition fat loss plan it’s critical that you stay in that 90% or better range. You see I’m a firm believer in not needing to be perfect 100% of the time to meet your goals. You can have some leeway in there to keep you sane. What’s the point of changing your body if you’re going to be miserable doing it? You’re just bound to have a severe crash and go backwards.
I mention all of this because these next few months are unique. The holidays are approaching and I’m trying to get down to 195 in the middle of all the chaos. First up was Thanksgiving. There was no way I was going to be super clean on Thanksgiving. So when putting together my Countdown to 195 plan, I anticipated having cheat meals on Thanksgiving and Black Friday. Due to choosing two days in a row, I planned on not cheating for the week prior. From November 14th until November 26th, I had planned on eating according to my plan.
On Sunday, November 22nd, I was faced with my first big dilemma. I had been eating meals higher in fat content for a few days. For those that do not know, fat has more calories per gram than protein & carbohydrates. Whenever I eat more fat in a meal, I typically try to lower the amount of carbohydrates. Given that I was lifting weights five days a week, I needed carbohydrates to keep my energy levels going (plus carbohydrates help in the recovery process).
When I finished my calorie controlled meal that Sunday evening, I was not satisfied. I waited twenty minutes to see if the cravings for another helping would go away. That craving was still around. I was faced with a tough decision. I could either go over my calories for the day or just ignore the hunger. If I ignored it, I would have won a major mental battle. I’m sad to say, that’s not what happened on that evening.
I decided to cave in, but I choose to initially remain healthy. I added a small piece of pork chop plus another cup of rice. Despite my belly being full, I kept going after that! I proceeded to eat two sugar cookies, and make myself a triple-decker peanut butter & jelly sandwich.
No Shame In My Game
I love sharing this story because I’m sure everyone can relate to it. You have this perfectly laid out plan, but then you feel like you’ve “blown it” with one simple slip up. That’s why I wanted to talk about the 90% compliant rule. That’s a huge burden off your back once you realize that if you follow your diet 90% of the time, it’s ok to mess up 10% of the time. Even though my two week plan was to only eat cheat foods on Thanksgiving and Black Friday, I still have several more weeks to be 90% compliant. One measly slip up will not define my efforts!
As a reminder for myself, I made sure I wrote down the cookies, peanut butter, jelly and bread down on my “300 vs 3,000” calorie list. Those food items were clearly on my Red and Yellow Trigger food list I had placed on my refrigerator. Next time the cravings come, it will be an instant reminder that I should not cave in!
NOTE: If you don’t know what a “300 vs 3,000” calorie list or trigger food list is, I talk all about those in my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!
Here are my food stats for the week:
End of Week 2: November 27th, 2015
• Scale Weight: 206.2 lbs
• Waist: 35.0″
Hmmmm, I wonder why my weight went back up the day after Thanksgiving? I was so careful not to eat that fifth helping of pie! Of course, I’m joking. I expected my weight to go back up. That was all part of the plan. I’m just excited that I didn’t hit the 210 pounds and above mark! That’s what I’m truly surprised at.
I still got one leftover cheat day in me, so I guess I may still hit that 210 pound mark again. It’s all good. Once I start reducing my calories again, this boost in calories will help my fat burning process in these next couple of weeks. There’s nothing like doing some calorie/carb cycling to get your body past a weight loss plateau point.
Think I’m lying? I guess you’ll just have to come back to see Week Three results!