2 Weeks of Dieting!

So after going back to St. Louis for the Christmas break and packing on some holiday weight, I started off the new year in an amazing little Cantina in the heart of Hollywood, surrounded by professionally made Star Wars costumes and singing throwbacks at the tops of our lungs. Absolutely enjoyed some drinks, amazing company and new friends. The next morning I went full bore on some brunch, followed by snacks all day and a full Dominoes’ Pizza and cinnies to finish the day, and maybe some extra Halo Top, but who’s keeping track. All of this before starting back on my plan come the 2nd. I’ve done several cut and bulk cycles over the past few years, anywhere from a quick 6 week low carb diet to a 18 week slow and steady cut, removing carbs every two weeks until I was in full blown Keto. My last phase of dieting completely cut out the social aspects of life, everything planned out to the minute and exact ounce of food. 7 meals a day, all regimented and cooked days beforehand. No seasonings or flavors were added, life was about becoming a machine, everything revolved around consistency and timing. This time was different. I have been fortunate enough to become close to someone who is extremely intelligent and knowledgeable on the subject of all things nutrition and human performance. Against my previous biases and pride on eating like a robot, and some persuasion and reassurance, I opened my eyes to a whole new world of nutrition that I had previously not experienced.

You see, throughout my life I have been labeled as a classic “yo-yo” dieter. Continually lowering and depleting the system over weeks, with the occasional binge on a greasy burger or pizza to amplify and restore some sort of energy and metabolism. I was able to get super lean, however energy levels were extremely low and I had cardio-ed myself to exhaustion. Holding onto that super lean physique was difficult with no added carb days or rests. This would result in my cheat meal turning into a cheat day, which over the course of a few weeks became cheat weekend. The endless supply of energy felt so great to my body that eating unhealthily actually felt great, and it would become the norm until I felt as though it was time to start the cycle again. There was no such thing as not emptying a full package of Oreos at night. Now I have Oreos in the cabinet and am not even tempted.

So what’s changed? Through some faith and trust, as well as first hand accounts of what can be accomplished, I have found my stride. Mentally, the first few days were difficult, I felt as though I kept wanting to add protein even though I was receiving a sufficient amount. Towards the end of the week I got a bit hangry(hunger anger) but now realize that I was still adapting. I had a high carb day midweek as well as a modified cheat meal Sunday(which you saw on Youtube). Nearing the end of my second full week on the plan, with a high carb day Wednesday, I am confident and thrilled to continue the process!

From December 31st to January 7th I lost 15 pounds, probably a lot of salt and water, but still a solid amount. I have yet to weigh in this week but I am showing abs and obliques again. I’ve done cardio 5 mornings a week, lift 6 days and one full rest day. I’ve been eating Kodiak Cakes waffles and pancakes everyday, and even Halo Top Ice Cream twice a week. My habits have changed while still progressing and have yet to get hungry this week.

All in all I’ve learned to enjoy food again, waffles, guacamole, turkey tacos, with seasoning! Yogurt and even coffee creamer. So not only do I encourage you to get out of your comfort zone and try something new or different to past experiences, but to also know that “dieting” doesn’t have to be treacherous. You can still progress and lose fat and go to social gatherings guilt free. Nutrition is about proper balance, never starving and never full. Just trust in the process and the results will come! A special thanks to @galfranie for sparking my newfound belief in not dieting like a savage, as well as tailoring a plan that is already proven successful!

Sleep Your Way to Success

Sleep may potentially be the most overlooked aspect of overall health, physical health and view of self image. People who habitually sleep for shorter periods are more at risk for a negative view of self image as compared to those who regularly get a full night of restful sleep. How amazing is it that we have the ability to increase self-confidence and view of our own bodies simply by sleeping more.

From a physiological standpoint, we are tearing down the body throughout the day whether it be by means of physical exercise, stress levels, or overexerting ourselves at work. As noted in The Big 3! everything is putting a stress on our systems, muscle fibers are broken down, adrenal stores that give us energy are being used up, and our brains are worn out due to high stimulus. Sleep helps to combat all of these regular systems. Sleep promotes Growth hormone release from the pituitary gland, which is responsible for overall repair of the body. Everything is affected from muscle rebuilding/growth, hair, skin and nail health, and longevity of health. The pituitary is also responsible for the restoring of the adrenal glands with help from the hypothalamus. With lack of sleep these organs do not function to their fullest potential leaving you with a repetitive state of less energy and risk of mental and physical injury. Water balance is also regulated during our sleep. Ever notice how on a sleepless night you wake up bloated and watery? This is because your body is protecting itself from the lack of sleep by holding onto extra water to use as hydration. With a full night of sleep this water is release because your body has repaired itself and no longer needs the additional water.

While all people are different, it is still recommended that the average working person get a minimum of 7-9 hours per sleep a night. Take into consideration a high dieting or workout phase, increased work hours, or additional mental stress on a project and the amount of sleep needed may increase a few additional hours. People often say, “oh well I only sleep 4-5 hours a night and I’m fine”. This often leads to burnout and inconsistencies during the day. One may argue the fact that less sleep equals more hours in the day for work, however the downside to that is that the productivity levels and efficiency of what is accomplished is far inferior to if a full night’s rest were had. Try increasing sleep and see how overall levels of productivity, muscle growth and fat loss are affected in a positive manner.

The Big 3!

Food, water, and sleep. I consider these the big three for overall success throughout the day. If any one of these elements is lacking, or even used in excess, your entire day and course of action can be thrown off track. All of which are so much an abundant part of our lives, yet the most often overlooked. We are creatures of repetition, and as we live day to day in a systematic  way, it is easy to slip into poor habits where we grab whatever food is quickest and sacrifice restful, deep sleep for late night TV binges and social activities. If all you do is really focus in on these 3 items, then your overall productivity and efficiency will increase. So let’s take a look at each.



We know already that food is essential to our day, but with busy schedules it is so easy to grab a highly processed granola bar, candy bar, or sugar loaded snack that is only momentarily fulfilling and lacking any real nutrition. Take your time to prep well rounded, nutritious meals that include unprocessed sources of protein, carbs, and fats. Some people try so hard to limit carbs and fats that they end up becoming depleted, which leads to overindulging later in the day. Along with the types of foods to eat, it is important to fuel yourself every few hours. This keeps your insulin levels more neutralized and prevents periods of high energy and crashing. I personally eat 7 to 8 times a day, and at no point am I ever starving or full.



Studies have shown that being dehydrate by only 5% can lead to a 30% loss of physical performance. Along with this loss is also mental function. A 2% rate of dehydration drastically reduces cognitive function and leads to a decrease in decision making. I personally drink 1-2 gallons of water per day, as do most of the male fitness junkies that I know. Any less than this and I feel mentally fatigued with feeling of brain fog and a significant loss of strength in the gym. Let’s be clear here, you will be using the bathroom more frequently, but will lead to a more energized day. Many active females in the should be consuming anywhere from 2 litres to a gallon per day. Another extremely important aspect of water is digestion. An often taboo and squeamish topic is digestion. It is so vital to the function and performance of our bodies. Increased water enhances regularity which also helps with satiation and ability to process the incoming food.



The most amazing thing about sleep is that it is the time in which your body replenishes and repairs itself. Everything from growth hormone, muscle repair, water homeostasis, adrenal stores, and digestion. From a physical standpoint lack of sleep will make the body hold onto to water, as well as not repairing muscle tissue as it should. Both of these can quickly lead to injuries and unsatisfactory weight loss progress. The hypothalamus releases growth hormone while you are in REM sleep, and this directly affects the rebuilding of muscle tissue. From a mental aspect lack of deep, restful sleep can lead to cognitive decline and lack of energy. Your brain restores your adrenal glands during sleep, and over several weeks of poor sleep habits, adrenal glands become burned out making it extremely difficult to think and work at a high level.

In times of stress and overzealous schedules, it is important to keep these 3 specifics in mind, and altering them in a positive manner can allow you to handle the additional workload. This will allow for longevity and long term goal reaching. 

Cut the Sugar! Improve Your Performance!

We can all agree that consuming too much sugar leads to cravings for more sweets and can easily throw a diet off course. When consumed in moderation sugar can help rebuild muscle as well as gives us a quick boost of energy mid workout. The downside of Sugar is that it is a quickly digested calorie dense food, meaning that it is extremely easy to overeat and abuse. Another disadvantage of sugar is the decline in cognitive function. So many people consume sugar in such unnecessary forms ranging from sodas, candy, pastries, and cakes. The article linked below shows how the consumption of sugar decreases brain function and physically alters regions in the brain. Obviously brain function is important in our everyday lives, but is often taken for granted when we reach for a candy bar or cookie instead of a well balance whole food. By eliminating unnecessary foods and avoiding packaged items with hidden sugars we can ultimately function at a higher level, thus improving the chances of reaching and exceeding our goals!

Breaking the Diet Monotony

As we finish the holiday season and immediately look to accomplish our summer weight loss goals, we are faced with the fact that we must eat in a way to lose fat while continuing to fuel muscles and preserve proper brain function. It is important to avoid completely cutting out all carbs and fats, but equally important to be in a caloric deficit. With improperly varied meal options, achieving weight loss goals can be a monotonous process. With proper levels of Protein, carbs and fat you will be able to keep energy levels high enough to properly function while still losing fat. To help boost metabolism and maintain mental satisfaction, it is important to include scheduled cheat meals into your diet. Depending on your current metabolism and body fat percentage you may be able to handle one or two cheat meals a week while continuing to lose body fat. In an effort to make this process more fun I will be creating videos for themed cheat meals. This will also help some of you come up with ideas to create new delicious meals, while keeping them healthy and satisfying. I will be starting this week with a full meal themed after the Golden Globes. Stay tuned for all of the great ideas and tips to have an amazing cheat meal while not hindering your progress.