I Lost 135 Pounds (My Diet & Workout Routine)

What's up, everybody? Welcome to this video where I'm going to be bringing you behind the scenes on a day in the life of just kind of what my day looks like, what my diet's looking like, how I dropped all that weight, you know, what my work day is looking like, family life, all that stuff. I put out a post recently on Instagram. Hey, would you guys like to see this? Bunch of people said yes. So here we are, we're just trying it out. We're getting ready to take the kids to school here in just a few minutes. And then after that we'll just get this party started and I'll bring you along. So make sure to subscribe to the channel right now. Leave a comment down below if you want to see more like kind of behind the scenes vlogs like this. Let me know if you enjoy it and let's get to it. Let's start the day. All right, guys, what's up? Just got done dropping my kids off at school. About to shoot my 15 minute mentor video. If you guys didn't know. I started a series on YouTube called the 15 Minute Mentor. I bring you along for my morning drive and basically just kind of pour into you share some thoughts about business and God and life, life and money and finances most mornings and a lot of people seem to be liking it. But yeah, the day. The way that the day is looking right now is I am heading back to the house and I'm going to be getting my first kind of meal in for the day, which is going to be a protein shake. Boring diet, man. Boring diet. But it's what I've done to slim down and get my health right. You guys will see today. After that, I've got a meeting with my, my advisor and CPA firm. Gonna be heading to the gym, gonna be getting some prayer in and then gonna come home and get ready for the afternoon work, which today we're gonna be shooting some content over at the studio. And then tonight, tonight I'm excited because I get to go on a date with my wife. So we're gonna be going out to sushi tonight and I'll bring you guys along for that. So stay tuned. You'll see that here in just a few minutes. But yeah, so outside of the it, at least their sushi once a week. And even the sushi that I get, you guys will see, it's just, it's a lot of, you know, sashimi, I think it's what it's called. Whereas no rice, it's just the the fish and the protein. So anyways, let's get going guys. So we are here. Got the protein shake here. First kind of meal of the morning. It is about almost 9am I usually don't break my fast this early. I try to do intermittent fasting every day for at least 16 hours. But I'm actually just coming off of a full fast 24 hours. So part of my, part of my health journey, I have been implementing fasting like a 24 hour fast once a week. I don't do it every single week, but most weeks I do. This is a week that I did. So I'm about to actually head over to the gym in a little bit. So I want to make sure that, you know, I'm not hitting the gym and doing like a tough workout right on the heels of a 24 hour fast. So I want to get a little protein in me there every day with my protein shake. So by the way, my protein shake, it's very, very plain. It's literally water ice and two scoops of whey protein. About 50 grams of protein in there, only three carbs. And then I just blend it up, you know, no big deal. Very plain. I don't use milk or anything. I just straight up do it for, to get the beginning protein and calories in there. So in my health journey, one of the tools that I've used this past year has been high protein, low carb, not necessarily keto. Keto is like high fat, high fat, moderate protein, low carb. I'm flipping, excuse me, flipping the fat and the protein on its head. So I try to hit higher protein, usually around 200 grams a day is what I tried to hit. Mostly hit it. Some days I'm a little under, but try to get 200 grams of protein in a day. Try to keep my carbs under 50 and then fat. I also try to keep moderately low because it's just, I think it's probably better for the health. So along with my protein shake in the morning, I will also take a number of supplements here. I've got some CoQ10, good for the heart. I've got citrus bergamot, which is good for cardiovascular. It's good for a lot of stuff. I've got just my Omega 3s, I've got some tocotrienols, also good for the heart and for the arteries. Vitamin D3 and K2. I take Tudka, which is for the liver, liver support and then berberine. I take berberine two or three times a day. Berberine helps blood sugar Support. So crazy thing is, and by the way, all this stuff is under medical supervision. I meet with my doctor about every two months and just, you know, checking on my blood work every. Right now, I'm checking my blood work every quarter, so. Interesting. When I started my. My health journey this time last year, all of my markers on my blood were actually great. I was just too overweight. You know, I just had too much fat on my. So thankfully, that's a good news. That's good news. I was okay. So what's really helped me is just lowering the carbs, increasing the protein, working out. A big thing that I did in the beginning of my journey is as I run my business, most days I've got probably two, three, four hours of meetings, work calls, coaching sessions every single day. And so what I started doing is I just started taking all of those work calls, coaching sessions, meetings, et cetera, on the treadmill. People don't understand, man. Like, walking is literally a cheat code to weight loss because it's super low impact. And if you can keep your heart rate at what's called zone two, it basically your body is pulling from fat storage and not from muscle storage primarily. And so literally, I will walk in zone two. For me, that's usually about 3.2 on the treadmill at. I'm, I'm. I've built up my tolerance now, so I'm. I'm higher now, but in the beginning, it was like a 5 on the incline and then like a 2.7 on the speed. And I would just walk all day long five or six days a week. And most days I was walking at least three to five miles. Today, just because my toe watch has gone up, I've gotten in better shape. I've lost some weight. I usually walk anywhere between five to seven miles a day on the treadmill. I love it. It's therapeutic for me. I'll walk at the gym, I'll walk in the evenings, or, you know, I'm always trying to keep my cardiovascular up. So whether that's walking or, you know, I'll go on like a long bike ride with the kids. Like, we'll take off on the bikes and go ride 2, 3, 4, 5 miles or go around the block, you know, 4, 5, 6, 7 times. And so it all counts. It all counts. And so for me, a big part of my journey has just been consistent with, you know, monitoring my, my calories, monitoring my carbs, keeping my protein high, walking, just being efficient. Like, okay, I'm just gonna walk, like, instead of just sitting at the desk all day long. That's where I used to take my meetings, right? I just sit there on zoom and do my meetings. Now I just take them on the treadmill. And it's like, way better because I look down, it's been two hours. I've walked four miles or whatever. It's been like, oh, cool, I just burned 700 calories or 800 calories. And so that adds up over the course of time. And like I said, I've been doing that consistently for over a year. Crazy part is this. Even on vacations, Even on vacation, we go on vacation a handful of times a year now, which is really nice. The businesses allow us to do that. But even on vacation, I don't miss. I. I still get my workouts in. Even on vacation vacations. I might get a little bit looser on my diet, you know, might have, like a slice of pizza or something like that or a cookie with the kids at night or whatever it is. But even looser on the diet, I'm on it with my cardio, on it with my workout because it's therapeutic for me. I'm. I'm on it with my protein. Always trying to keep that protein high even, no matter what's going on in the day, even if I have a little ice cream over there with the kids. And. And by the way, I am, like, very, very, very strict on my protocol. Only on the getaways, only on the vacations, whenever I kind of go off protocol. Besides that, I am literally robotic. You'll see today what. What you see today. With the exception of date night tonight and, like, you know, once a week, sushi. And the sushi me, I literally eat the same thing every single day. It just makes it easier for me. Makes it easier to just stay on track. It makes it easier to just, you know, keep up on what I'm doing. I don't have to think about it. I just know exactly what to do, how to do it. I know exactly how much carbs and proteins and fats I'm getting. I know my calories every day. So just being consistent with what I eat every day has been tremendously helpful and being consistent with that working out. So I'm gonna finish up this protein shake, take my vitamins here, and then I'm gonna jump on that call with my. My financial guy, and then we're going to get the rest of the day going. Let's do it. All right, guys, so just got here to the gym. One thing that I like to do is I like to get in at least three liters of water every day. I'll drink these two right now. I'll start with my lift. Today's back day, not my favorite day, but whatever. So I'll start with back, hit that up and then I will move on to cardio. I'll usually drink about 1 liter while I'm lifting and then another liter while I do my cardio. So let's get into it. Sam. Let me know down in the comments what y' all think I'm listening to right now. Am I listening to music? Books, trainings, podcasts, Worship, hip hop, metal? What do you guys think I'm listening to? Let me know down in the comments. Sam Samsung I listen to a number of different things. Today I'm actually listening to Metallica. Reminds me of high school. I used to be big into weightlifting and stuff when I was a kid in high school and just brings me back. It's fun. Their music's really musically, you know, really interesting to follow. So today I'm listening to Metallica. Usually when I'm, I'm listening, sorry. When I'm lifting, I'm usually listening to music. Mostly something to hype me up, you know, some kind of rock or hip hop or something like that. And then whenever I switch to cardio, I always do cardio after the lift. When I switch to cardio, I'll do one of a few things. Number one, I will usually go through some kind of course training, something like that. Like right now I'm taking an options trading class. So usually like all this week I've been in my options trading class. But today during my cardio session, I will have a training coaching session with one of my private clients, someone in my inner circle. So for those who don't know, I've got multiple programs. I've got a program for beginners who are wanting to start their own business. I've got a program for intermediate those who are already running a decently successful business, maybe six figures a year, trying to get to seven figures. And then I've got a higher level program for those who are doing seven figures a year in their business and they want to get to eight because my wife and I have done multiple eight figures in our businesses. So yeah, that's what we're doing. I'm coaching one of my private clients today and hopefully going to add a couple more, couple more zeros to their business income and yeah, it'll be fun. Sam, I am finishing up this cardio session here. Just got done wrapping my coaching session Pretty cool. I could do the coaching from the treadmill and just knocked out an hour on the treadmill. A little over 400 calories burnt. Not too shabby. And just walking and coaching one of my private clients. So let's actually, before we wrap this up, come with me to sauna here. Finishing up in the sauna and I try to take like probably 15, 20 minutes a day after the workout to just finish up in the sauna here. And sauna is so good for you. It's more of just like a sweated out thing, but it's also good for your cardiovascular. It's good for, it's good for my mental health. I love it. And just a pretty cool finisher. Anyways, now let's get back to the house. We're gonna eat another meal and then we're gonna head over to the studio. Just made it back home. Next meal, very exciting. It's about 5 ounces of ground chicken with some. What is that thing called? Spaghetti squash. And about a half a cup of blueberries. Again, about 45ish, maybe 50ish grams of protein in here. I got to measure it later. That's my next meal after workout. So real quick, I'm just getting ready and I want to show you guys, if you ever met me, I really like colognes, bruh. I really like them. And which one should I do today? Let me know down in the comments. Which one should be the one. Let me know. I am all showered and fresh, ready to go, heading over to the studio right now. And you know what my day usually looks like in the afternoons. Mornings I usually do meetings or prayer or, you know, run the team type of thing and then go to the gym. And in the afternoons, me and my guy Rome, we will work on social media content, you know, like YouTube videos, like this reals, Instagram, just all that stuff. Trying to bring you guys value. And so here in a little bit, we're going to be working on that today, working on some new YouTube videos. We're working on, create some content. And then after the studio this evening, I'm going to go home, get some time with my kids. I'm really excited, excited about that. And we'll get some time with the kiddos. And then after the kiddos, gonna get some time with my wife on, on our date tonight. I'll tell you this, you know, speaking of gym, something that I've learned in the past year of just really working on my health and getting, getting all my stuff together, losing 135 pounds, you know, I. I haven't been perfect by any means. I've just been consistent. And there's. There's something that one of my mentors told me. And so the story goes like this, okay? He's sitting next to this physicist on an airplane, and he asked a physicist, hey, what's something really cool about physics? And the physicist says this. He says, one of my favorite things about physics is that everything, every principle. Sorry, every principle is a microcosm that works in every arena. And my mentor goes, okay, what does that mean? He said, think about it, like, if something is a principle, if something is true, it. It doesn't just work in nature, it works in business. It doesn't just work in business, it works in the spiritual realm. It doesn't just work in spiritual. It works in relationships. And my mentor was like, oh, that's cool. So when he was sharing that with me, I was like, man, that is so interesting because in this past year that I've been working on my health, getting all my stuff together, losing 135 pounds, I have seen that there are principles of health and fitness that obviously correlate to business, to spiritual life, to family, to relationships. And it's just so amazing because when you grow those principles in one area, it's almost like you're leveling up the skill of that principle, and then you can apply that principle to other areas. So not only has my health been getting in line the past year, but a lot of other places in my life have been getting aligned because I'm building that discipline not just for health, but I'm building the discipline that it takes in order to level up on multiple different levels. So I just really love that idea that all principles are microcosms of each other and whatever is actually true. I'm not talking about, like, this is my truth. Like, no, there's only truth. And then everyone who says, this is my truth, that's not the truth. That's just your reality, but it's not the truth, okay? When something is actually true and when it's actually a principle, it works in the spiritual realm, it works in the business realm, it works in health, it works in relationships, it works everywhere. And it's just an absolutely amazing principle to live by. So as you're watching through this, be thinking about that, right? Like, there's so many different examples of this, but, man, like, let's just take the example of discipline. You know, for instance, consistency, discipline. Like, if you can be consistently disciplined to do the right thing over and over and over in Your health. Guess what's going to get better. Your health is going to get better if you're consistent and disciplined in your finances and you do it consistently and discipline over and over. Guess what's going to get better? Your finances are going to get better. And on and on and on and on. There's so many different ideas and examples of that, but something I just wanted to share with you guys as we're heading over to the studio, but I'm excited. Let's go into the studio. We call it the lab. Let's get into the lab and start cooking. We just finished the last few hours of shooting content and now it's time for my next meal. This is like a, I guess it's like a protein parfait. It's like 6 ounces of Greek yogurt with, with more whey protein in it. So this probably has about 60ish grams of protein. I told you. Like, it's just high protein, lower carb, lower fat. And of course there's some blackberries in there. Again, I'm living off blackberries. Man, I love the blackberries. You know, a lot of days the, the diet is just consists of the same exact thing. Like I'll start the day with the protein shake. I'll do some kind of, of like lean meat with a veggie. Today I just so happen to have the, the chicken and the spaghetti squash. Right, I'll do, I'll do that type of meal usually twice a day. So protein shake in the morning, some kind of lean meat and veggie. I'll do like a protein parfait, something like that in the afternoon and then dinner, another kind of lean meat and a veggie. Tonight, of course, it'll be a little bit different because we're going to be going to that sushi joint and anyways, there you go. And then, you know, end of the day I might have like a protein bar or something to kind of end the day or you know, something, something to make up my last, you know, 20, 30 grams of protein at the end of the day. And that's pretty much what it looks like for the rest of the day or as pretty much what it looks like for most of the day day. And that's been one of the main ways that I've been able to drop the weight is just, it's walking, it's lifting, it's just being consistent on my calories really at the end of the day, like with all that I'm eating, I'm, I'm probably hitting around 17 or 1800 calories a day. Pretty low, I understand, especially for, like, a guy. But, you know, I had a lot of weight to lose, so I'm not going to be on that low forever. But just right now, that's just kind of I. What were. I'm. What I'm doing and what's worked for me. I haven't stayed on that consistently for the whole year, you know, because if you keep the calories too low for too long, your metabolism kind of acclimates to the lower levels. So I'll definitely take some. Some time, like usually a week or two, like I said, like on the vacations. And I'll bump up to, you know, 3,000 calories, 3,500, 4,000 on, like, you know, our trips and stuff. And those are every few months or so. So it's a. It's a really good reset. It's been a really good package pattern. And yeah, that's been. That's been a really fun, cool journey. I love it, man. I'm. If I'm not working out, I'm thinking about working out, you know, if I'm. If I'm not doing my cardio, I'm thinking about doing my cardio. It's really interesting how you can go from, you know, this time last year it was hard for me to get in one workout a week. And now, you know, there are many days where I might go for two workouts. Just I feel like going for another walk or something like that. So pretty cool, pretty fun. And thank God. So those who are wondering. So again, it's Greek yogurt and then the whey protein I'm using, I think in this one it is cinnamon. Cinnamon cereal flavor or something like that. I can't quite remember, but there it is. Really boring. Really. Whatever. And there you have it. So. So I'm gonna eat this up, head home, spend some time with the kids, and then on to date. Well, there you have it, guys. Finishing up the day with my beauty here. We're gonna get back to our little chiquitos. There is the day in the Life. Thanks for coming along on the journey and following through and coming on my workout and eating my boring meals with me. Except for that sushi milk. Pretty good. And thanks for joining us, guys. Let us know down in the. If you would like to see more Day in the Life vlogs like this. Would you like to see more on the workout side? Would you like to see more on the business side? What would you like to see more of? Let us know down below. Thanks for joining us. Make sure to like and subscribe so you can continue to see more videos like this whenever we drop. Thanks y'. All. Peace.