My Program

The Basics

Before I get into the specifics of my program you should know that I’m not an advocate of fad diets, surgery, or any of the latest gimmicks. I’m all about good nutrition, mental focus, and exercise. Call me old fashioned, but I think this is the only way to go. These methods have been proven for years and years so I decided that it would be the way I approached weight loss. Thanks to IdealShape I have a program that has made me very successful thus far.

What I Eat

  • I eat between 1800 and 2000 calories each day. One day a week I have a “day off” where I eat between 3000 and 3500 calories (I still stick to good foods to get all my calories).
  • I only eat good wholesome foods. I stay away from processed foods and any foods that contain excess amounts of fat, sugar, or sodium.
  • My calories are all broken down down into three categories. I eat 40% Carbohydrates (made up of mainly fruits and vegetables), 30% Proteins, and 30% Fats. The best way I’ve found to keep track of the percentages is to use dailyburn.com to track EVERYTHING I eat (even if it’s not a good choice).
  • My Shopping List – Use this as a guide for what to buy while you’re at the grocery store.

How I Exercise

  • I do interval cardio 3 days per week (Monday, Wednesday, Friday) and strength training 2 days per week (Tuesday, Thursday). On Saturday I do a recovery cardio workout.
  • My M,W,F workout routine consists of about 35 minutes of interval cardio. I mainly do my cardio on an Airdyne Bike, but occasionally I’ll run on a treadmill. — I do a 5 minute warmup, followed by 2 minutes of cardio at a heart rate of 155-165, followed by 1 minute of recovery. I repeat this up to 6 times.
  • On T, TH I do strength training with my fitness coach at Ideal Shape. The routine frequently changes but always includes active stretching, metabolic circuits, and an ab workout. We try and increase either reps or weight every time that I do my strength workouts. You can see their youtube channel for an idea of some of the exercises I do.
  • Saturdays I just do typical fat burning cardio. I’ll either ride my bike for 60-90 minutes or do some running on the treadmill at a lower speed for a longer time.

How I Focus

  • Being able to focus is an extremely integral part of being able to lose weight. The best way for me to focus is to remind myself of where I’ve been and to remind myself of what my “Trigger” is.
  • I am accountable to myself every day by tracking EVERYTHING I eat and by writing my thoughts and feelings here at No More Bacon
  • Personally working out in the morning helps me to stay focused and on task throughout the day.