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21 Day Fat Loss Challenge

Updated: Dec 15, 2023

ZERO CARDIOVASCULAR TRAINING

NO COUNTING CALORIES

30 MINUTE WORKOUTS

DROPPED 5 LBS

LOST 6'' OFF MY WAIST


READ THE END TO LEARN HOW I LOST 18LBS IN 30 DAYS

LESS FAT
19 DAY PROGRESS PICTURE

WHY I DID IT? 🤷‍♂️

Reason ☝🏻 A lot of people I've been talking with recently don't believe you can transform the way you feel, move & look in such a short time. I had to prove to myself that you can.

Reason ✌🏻 I needed to let my example help others understand that in order to accomplish something radical in a short time, one must identify roadblocks preventing them from accomplishing their goals and the. remove them. What was my roadblock? Alcohol. I stopped drinking alcohol & it felt like I took the brakes off a Ferrari 🏎️. I poured this newly charged energy into an activity that would build my confidence & self-esteem.

Before I deep dive into:

starting point

target

training plan

nutrition & habits


Let me explain how I documented my challenge. It's really simple 📝


  1. Every 7 days I uploaded a Progress Picture

  2. I documented the habits that helped me make progress

  3. I documented my set backs

  4. I shared any helpful tips and tricks that helped along the way


WHAT I LOOKED LIKE ON DAY 1

AUGUST 31ST: 244lbs

HOW I FEEL: Flat

This is what I look like 👇🏻

SAD I KNOW ... now you know why I wear a hoodie in the summer 😭


Fat Loss Transformation
21 Day Fat Loss Challenge

WHATS MY TARGET?


This is my Wild Insane Goal (WIG) ...

I'm going to tip the scale at 235 lbs by September 21st ⚖️


WHAT DOES MY TRAINING PLAN LOOK LIKE?


PROGRAM MINIMIUM ... SEE BELOW


I'll train using this program everyday, unless ...

I wake up and my body say's no ... please no 🙏🏻


I'll also walk everyday ...

more than 10,000 steps daily


OTHER THAN WALKING ... I WILL NOT DO CARDIOVASCULAR TRAINING


WHAT WILL MY NUTRITION PLAN LOOK LIKE?

Keep a look out for MY NUTRITION PLAN under DAY 14. But for now, I'll drop a little tip below:


Protein to the body is like water to a plant. Give it what it needs (bw x .73) & it will transform.

CHECK BACK IN ON SEPTEMBER 7TH FOR MORE DETAILS


DAY 7


SEPTEMBER 7TH: 241lbs (- 3lbs)

HOW I FEEL: Less Bloated. A Little Less Fat

This is what I look like 👇🏻


1 week fat loss
fat loss = 3lbs

THE HABITS I CREATED: I started waking up 20 minutes earlier (5:30am) and got started on my daily routine which included Salt Water, 30 Minute Walk & EASY STRENGTH Kettlebell Workout. Everything is done before my Family Wakes Up.


A LESSON: I feel like the SCALE tells only a partial story because my belt buckle is down 1 size and my dress shirts are starting to become baggy. In fact, I can a wear a LARGE T-shirt for the first time in 8 years. Funny, I had a number of people ask if I was using OZEMPIC, If people notice change ... change is happening. I'm on the right path. And no, I'm not using OZEMPIC (that's stupid). I am using Prestige Labs Supplements though. And I'll talk about them on Day 21


A HELPFUL TIP: Perfect the breakfast! I'm a huge fan of 3% Greek Yogurt, Collagen & Banana. Its desert only for breakfast. And it have many cool benefits: Calcium for Muscle & Bone, Potassium for Blood Pressure & Heart Health, Probiotic for the Gut, Glycine for Hydration and ATP Resynthesis & I add in Brazil nuts for Thyroid Function. Here is the most epic part, takes me 2 Minutes to Prepare.


A SETBACK: The only setback to report is that I am training around an injury. In fact it's an issue that has plagued me for about 18 months. I was in a car accident that injured my Biceps, Shoulder & Neck. So I cannot push the intensity as hard I would like. At the same time, I'm simply working around limitations that I have.


NOW ... BACK TO WORK. CHECK BACK IN ON SEPTEMBER 14TH FOR MORE UPDATES.


DAY 14


SEPTEMBER 14TH: 240lbs (- 4lbs total)

HOW I FEEL: MIND BLOWN ... down 4'' off my waist (from 46 down to 42)

This is what I look like 👇🏻


fat loss after 2 weeks
down 4'' off my WAIST

MY NUTRITION PLAN:


Breakfast: Carb | Protein | Vegetable

SNACK: 20g Protein

Lunch: Carb | Protein | Vegetable

SNACK: 20g Protein

Dinner: Fat | Protein | Vegetable


A HELPFUL TIP: Perfect DINNER! Pick A Protein. Pick A Fat. Pick A Vegetable.

My favourite dinner is Steak, Steamed Broccolini & a touch of Butter. Skip the carbohydrates, opting to keep them in for Breakfast & Lunch. You will sleep better & wake up with more energy.


A LESSON: I'm down only a total of 4lbs at this point. But I'm also down 4'' off my waist. When it comes to Fat Loss, inches lost is the best indicator of success. And so are pictures.


NOW ... BACK TO WORK. CHECK BACK IN ON SEPTEMBER 21ST FOR MY LAST UPDATE


DAY 21


SEPTEMBER 21st: 240lbs (- 4lbs total)

HOW I FEEL: MIND BLOWN ... down 6'' off my waist (from 46 down to 42)

This is what I look like 👇🏻

6'' OFF MY WAIST

THE SUPPLEMENT THAT HELPED ME THE MOST: SLEEP MULTIPLIER by Prestige Labs Supplements. I'm entirely convinced that the IODINE & SELENIUM in this product is exactly what my THYROID required to regulate good sleep patterns. There were days where I was waking up 45 minutes minutes before my alarm was set to go off, and felt fully energized.


I ACTUALLY DID NOT COUNT CALORIES, NOR DID I DO "CARDIO": I've already reviewed exactly how I created structure to my day. And it did not change the entire time. I may have snuck in a few tacos on days I felt a little drained but I stuck to the basics.


WHAT I WOULD HAVE DONE DIFFERENTLY: I would have added in some Cardiovascular Training. I think ... if I would have added 2.5 KM Runs everyday I could have brought the Bodyweight down to my Wildly Insane Goal of 235 LBS.


WHAT YOU DIDN'T KNOW:

9 days before I started this challenge, I quite drinking alcohol.

I weighed 258 lbs

IN 30 DAYS I LOST A TOTAL OF 18lbs

AND WELL OVER 10'' OFF MY WAIST


If you are tired of feeling and looking like fluff,

maybe it's time for a change?



SCHEDULE A STRATEGY AND GOAL SETTING CONSULTATION


TEAM STARK



389 views2 comments

2 comentários


I’m here for the faces in the photos!!!

Curtir

You are doing great. Thank you for sharing with us your journey for fat loss.

Curtir
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