How I Lost 5 lbs in One Week with a Little Bit of Effort


A week ago I weighed 210 lbs and now I weigh 205 lbs.  Did I starve myself?  No!  Did I take a magical weight loss pill?  No!  Did I work out 4 hours a day?  No, just one hour a day for six days.  Did I do a cleanse?  No!

What I did do is make a minor change to my diet as well as a minor change to my exercise program.

So let me detail what my before diet was and what I am currently doing.

Before Diet

5:15 am

Post-workout 7:15 am

10:30 am

  • 1 Greek Yogurt
  • 4 Hard Boiled Eggs
  • 1 Serving Peanuts

1:30 pm

  • Chicken Breast
  • Brown Rice
  • Broccoli

5:30 pm

  • Steak
  • Veggies
  • Some carb source (Homemade Pizza, Potatoes, Rice)

8:30 pm

9:00 pm

  • Zinc and Magnesium Pills

*The above diet is pretty solid and I maintained a weight of around 210-215 lbs with this.  On the weekends if I had a barbecue or went out to eat I did not worry because I stayed pretty lean.

However, a week ago I decided I wanted to go back to 200-205 lbs because I am happier and feel better at that weight.  I made a plan to eat more fruits, vegetables, and reduce the carbs a little bit.  The weight has been coming off so fast I couldn’t believe it when I hit the scale.

Modified Diet (Highlighted Changes in Bold)

5:15 am

Post-workout 7:15 am

10:30 am

  • 1 Greek Yogurt
  • 2 Hard Boiled Eggs
  • 1 Serving Almonds

1:30 pm

  • Chicken Breast
  • Roasted Veggies (Broccoli, Peppers, Asparagus, Carrots, Onion, Touch of Olive Oil, Sea Salt, Pepper)
  • 1 Grapefruit

5:30 pm

  • Steak, Turkey, or Wild Caught Salmon
  • Spinach Salad, Cucumber, Pepper, with Olive Oil and Vinegar

8:30 pm

9:00 pm

Diet Takeaway

As you can see I made slight changes to my diet that has allowed me to shed body fat.  If I did not have a Comfort Click Belt I would be in a need of a new belt lol.  That belt is awesome by the way.   My waist has gone back to 32 inches and I am getting a better V-shape.  The last time I had a 32 inch waist I weighed 180 lbs.  On top of the aesthetic gains I feel great.  My energy is soaring and I feel stronger.

The addition of more vegetables and fruit has crushed my hunger cravings.  The high quality Fairlife milk is both delicious and nutritious.  I highly recommend the best tasting and healthiest chocolate milk that I ever had Fairlife Chocolate Milk

Training (Exercise)

I made slight modifications in my training.  Without divulging all my secrets I can say I did not add any more cardio or resistance training.  I still lift weights 4 days a week for about an hour including warm-up, mobility, and cooldown.  I still cardio 2 days a week for 30-45 minutes.  I did however, change the way I lift weights slightly.

I am in the process of developing a super powerful strength building, muscle growing, fat loss program.  For far too long people have been told you won’t get stronger if you are losing weight.  The program I am developing will prove them wrong.  I am currently working on an eBook that will detail this program in its entirety. 

Takeaway Advice

I just want you the reader to understand that reaching your fitness and health goals does not have to be overly complicated and time-consuming.  I work 40+ hours a week, have two small children, and don’t want to spend my life in the gym.  I design programs to get in and get out as efficiently as possible.

By making small changes today you can bust through plateaus and reach your goals.


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