Welcome to Week 12 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
  • Decided to document my journey online for extra motivation to meet goal before end of the year
  • Hardest time of the year for me to lose weight is during the holidays, so I challenged myself to get to 195 pounds during the season.
  • Countdown Week 1 (click here)
  • Countdown Week 2 (click here)


December 2015
January 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 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 12: January 29– February 4 2016

January 29th Stats
Scale Weight: 211.6 pounds
Waist: 35.4 inches

Week 12 Main Goals

  • Drop scale weight from 211.6 to 210 pounds.
  • Waist under 35.3 inches
  • Average under 3,000 calories for the entire week.
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat


Observations & Challenges


This week started out with my wife and I going on a mini trip for a anniversary party. That involved an overnight stop at my in-laws house. It was at my in-laws house that I posted last week’s countdown.

On Saturday, January, my wife and I visited Hampton, VA to celebrate with our friends. We had a good time. The only bad thing about the trip was that the weather was in that “tricky zone”.

You know that temperature where it’s too warm for a winter coat, but if you don’t dress warm enough you’ll get sick. At our hotel, our room was always hot or cold. Never in between! So we ended up keeping the heat on throughout the night which resulted in me not getting any good sleep.


From last Friday until Sunday evening, I continued to eat non-goal friendly foods. That’s just a polite way of saying junk food. (I think I’ll start saying that more often…non-goal friendly foods. I like it!)

I knew I would be in a foreign environment and given how my days prior had gone, I wasn’t ready to just completely go ice cold during those days. What I did do was show a little restraint, especially on Friday. As I ate the non-goal friendly foods I made a note of how I felt while eating them.

When Saturday night rolled around, I just had fun. What’s amazing to me is that when I look at my food journal, I see that my after-party snacking had more calories in it than my actual dinner!

I thought I was going to go back to normal on Sunday, but due to lack of sleep I didn’t feel good. I went through one more day of non-goal friendly foods as we drove back home. Once at home, I had one more meal and was through with this obsessive eating!

When Monday rolled around, I easily went back to my normal eating.


I started a new workout cycle. I’m still doing a push-pull workout routine but just changing up the exercises/tempo. It feels pretty good.


During my last binge day on Sunday, I felt absolutely disgusted. The food plus lack of sleep made me just feel horrible. I kept up with the eating because I needed to remind myself of WHY I live my life the way I do.

It’s so easy for me to go back to my 245+ pound self if I let go. It’s so much easier to let go then to be discipline. When it comes to living a healthy lifestyle it really is all about self-discipline.

I’ve rediscovered that I’m a person that likes to go on binges. For me to get to my next level of fitness, I have to make sure I don’t trigger the emotions that cause those binges on a regular basis. Once in a blue moon is fine, but not for two and a half weeks straight!

I wrote down all the feelings I was having while bingeing. I KNEW what I was doing was hurting my body yet I kept doing it. I kept saying “tomorrow I will….”

{To those that read Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! ..that quote sounds familiar right?}

When my mind is focused, my goals become extremely easy to accomplished. When I’m distracted and unfocused, my body always seems to pay the price. Are you the same way?

Food Journal

Here are my honest food stats for the week:

Mike's Diet Journal Entry for January 29 2016 Mike's Diet Journal Entry for January 30 2016 Mike's Diet Journal Entry for January 31 2016 Mike's Diet Journal Entry for February 1 2016 Mike's Diet Journal Entry for Feb 2 2016 Mike's Diet Journal Entry for February 3 2016 Mike's Diet Journal Entry for February 4 2016

End of Week 12: February 4th, 2016

  • Scale Weight: 211 lbs
  • Waist: 35.5 inches
  • 50% Compliant
    • 10 out of 20 meals I ate during the week were compliant with my eating plan

I did a waist measurement on Monday morning. That measurement told me that my waist was 37.5 inches! If you’ve been following this journey, you see just how easy it is for me to gain weight! I didn’t even need to tape measure to tell me that I was bloated, I could easily see it in the mirror!

So the fact that my results are 35.5 inch waist and 211 pounds is a big relief. Judging by how I looked in the mirror on Monday, I’m sure my weight was over 218 pounds. For a half week of normal eating I didn’t expect drastic results. It looks just how I left it.

This is again a case where you have to look at the big picture and not just the data presented. There are days in which my weight/waist fluctuates vastly. Those days do not reflect on these Friday journals. Those are the battles being fought every day.

What looked like one week of stalled progress is actually a victory for me. It’s something about the mirror/visual test that let’s me know I’m going in the right direction. I have proven time and time again, what foods cause me to gain weight. If I avoid those foods the majority of the time, I’ll achieve my goals.

It’s just a manner of being consistent and patient.

Upcoming Week 13 goals:

  • Drop scale weight from 211 to 210.5 pounds.
  • Waist under 35.5 inches
  • Eat about 1926 calories a day
    • Ideally that breaks down to:
      • 193 grams Protein
      • 193 grams Carbohydrates
      • 43 grams Fat

Super Bowl is going down this Sunday! Who do you have? Denver Broncos or Carolina Panthers? Or better yet which commercials are you looking forward too? And than an even better questions is…What will you be eating during the big game??

Tune in next week to see if my Super Bowl meal leads to another week of overeating or if I regrouped and sprint my way towards a fat loss Touch Down!!!

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