Weight Loss Challenge – Day 1

Goal: To Lose 25 pounds in 30 days. No fad diets. No gimmicks. No surgery. Just solid nutrition and lots of exercise.

How did we get here so fast? I feel like last month easily could have been Christmas. I have been extremely busy during these past few months of quarantine, schooling my kids from home, attempting to get some work done, and just living life. What I haven’t been so diligent about is my fitness.

Generally, I eat pretty well. Every morning I enjoy my favorite breakfast protein smoothie, which is loaded with fruits, veggies, and protein, and I even indulge in some healthy treats once in a while with my homemade, high protein banana bread.

Alternatively, I eat way too many nuts (I realize nuts are healthy, but I eat them by the multiple handfuls), and I snack way too frequently on cheese and other calorie-dense items. Also, since the gym has been closed, I have had a difficult time being consistent with my home workouts.

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It means I am not at the weight I want to be, plain and simple. I have already lost over 100 pounds in total since 2014, with my all-time high being 330. I outline how I lost the first 50 pounds in 3 months in one of my most popular posts here on the blog. But I have remained plateaued in the 225-235 pound weight range for a couple of years now, and today is the day I realized that this is not where I want to be.

I will document my progress here, not because I am so self-indulged to think that the entire world will care about my weight loss efforts, but rather to keep myself accountable to my readers, and maybe inspire a few people in the meantime. Us single dads have to stick together!

Every Journey Has To Start Somewhere

  • Weight: 224.9lbs.
  • Height: 6’2″
  • Waist Size 36″
  • Shirt Size: Large

Side Note: When I weighed 330 pounds, I wore a XXL shirt size and a 46″ waist.

My goal is to get to a goal weight of under 200 pounds by July 1st. I want to complete this challenge healthily and safely. I am not going to do any extreme calorie restriction or any fad diet. Here is what I will do:

  • Eliminate mindless snacking. All meals will be eaten at the table.
  • Eat smaller, more frequent meals. All meals to have protein and preferably some vegetables.
  • Reduce (not eliminate) carbohydrate intake.
  • Increase exercise to a minimum of 90 minutes per day.
  • Increase water intake to 160 ounces per day minimum.

So, what did the nutrition look like on day one?

Breakfast

1 egg. 1/2 cup egg whites. 1 onion. 1 tbsp. olive oil. 3 oz. grilled chicken. 1/4 cup shredded mozzarella cheese. Hot sauce.

Morning Snack

Protein Shake (only protein powder & almond milk)

Lunch

1 cup plain, non-fat Greek yogurt. 1 scoop protein powder. 1 tbsp. cacao powder.

Afternoon Snack

Epic bar (chicken sriracha flavor)

Dinner

6 oz. Grilled Chicken. Huge helping of string beans and onions, pan roasted in olive oil.

Evening Snack

None.

So, what did the exercise look like on day one?

Morning Workout
Where: Home Workout
Duration: 55 minutes
Equipment: Resistance Bands, Two 20 lb. Dumbells

Air Squats. Goblet Squats. Dumbbell Lunges. Box Jumps. Leg Lifts. Side Leg Lifts. Banded Lateral Walk. Crunches.

Evening Workout:
Where: Outside
Duration: 16 minutes

1-mile run + 1/2 mile walk for a total of 1.5 miles. My stomach was a little upset, so I did less than I had hoped. I’ll have to make it up tomorrow.

Final Thoughts

That’s it for today. You can read any or all of the daily weight loss challenge posts, starting from DAY ONE and ending with DAY 30 at the following link: 30 Day Weight Loss Challenge. Also, if you are interested in weight loss, creating good habits, and/or challenging yourself to become better in all aspects of life, follow me on social media below for my most up to date articles, videos, and current monthly challenges.

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