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 did not suffer muscle loss, 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 it, go back view previous weeks:

WEEK 5: December 11th – December 17th

December 18th Stats
Scale Weight: 201.4 lbs
Waist: 34.0″

Week 6 Main Goals

  • 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.
  • Get more than 7 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 grams Protein
      • 178 grams Carbohydrates
      • 39 grams Fat
  • Weight Training 3 Days a week
    • Sunday: Chest, Back, Shoulders
    • Monday: Legs, Abs
    • Tuesday: Biceps & Triceps
  • Conditioning
    • 10-30 minutes of steady state exercises three times this week

Observations & Challenges

Going into Christmas I had a pretty solid plan. It looked good on paper but reality hit. I had a very unexpected situation raise it’s ugly head. It totally knocked me off my game. This situation needed to be taken care of before Christmas.

My normal daily rituals got put on hold as I handled the emergency. I ended up only physically working out for one day this week. My plan was to lift weights for three days and do some light cardio in the mornings for the remainder of the week.

Once I settled the emergency, I decided to just go into holiday mode. The situation was so stressful; I needed to just enjoy the holiday season. It was a good reminder that we all just need to enjoy our lives.

NOTE: If you need to build some skills to handle real life situations check out my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! and gain the confidence you need to live in the real world!!

Food Stats

Here are my food stats for the week. :

Mike's Daily food journal for December 18 2015 Mike's Daily food journal for December 19 2015 Mike's Daily food journal for December 20 2015 Mike's Daily food journal for December 20 2015 Mike's Daily food journal for December 21 2015 Mike's Daily food journal for December 22 2015 Mike's Daily food journal for December 23 2015Mike's Daily food journal for December 24 2015

End of Week 6: December 25th, 2015

  • Scale Weight: ?? lbs
  • Waist: ??
  • 42% Compliant
    • 8 out of 19 meals I ate during the week were compliant with my eating plan

I was so distracted by the emergency situation, that I forgot to bring my tape measure and scale with me. It’s no big deal. If you take a look at what I was eating throughout the week, I can pretty much guarantee that I’m not 195 pounds!

Even though I’m a week away from the end of 2015, it doesn’t mean I need to panic over my goal of reaching 195 pounds. The real goal was to maintain a waist less than 34.5 inches. I believe I will have achieved that goal.

When it comes to what the scale says, remember that I can only control what I put in my mouth, NOT the numbers on the scale. Those numbers don’t accurately reflect muscle and fat. It’s just a total mass number.

To get a better understanding of my diet numbers I actually performed a caliper body fat analysis on Saturday, December 19th. Here were my stats:

Mike's Body Fat Calculations

That analysis shows that I only have to lose 5 more pounds of fat to meet my goal. With the holidays here, I don’t realistic see me losing that much fat before 2016.


I’m blessed enough that I’m already at a place where I’m comfortable with my body. I personally (along with my family and friends who see me) think that I’m too thin right now. The only reason I will continue to pursue getting down to 195 is to show the MicVinny Fan Club what it truly takes to meet a long term fat loss goal.

Getting towards your dream body takes time and dedication. There will be lots of roadblocks! But if you are able to deal with the losses and enjoy the successes, you will be rewarded at the end!

My goal for this upcoming week is to have a Merry Christmas and spread some holiday cheer! I hope that’s a goal for you as well.

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