I Lost Over 150 Pounds (My Diet And Exercise Routine)

What's up, guys? Over the past 15 months, I've lost over 155 pounds, which is insane. I literally went from this to now this in 15 months. And for those who are asking, like, did you use Ozempic? No, I didn't use Ozempic. Okay. And no judgment for those who do. Never done Ozempic in my life. I just know that's a big thing right now. And you know, what I primarily did is I got very, very focused, very, very intense on my desire to be healthy. That's primarily what I did. I made some very big radical changes in my life, and I just stuck with them. I'm using some tools, I'm using some supplements, and we're going to talk about it here in the video. About three months ago, I put out another update like this. At the time, I was down about 130 pounds or so, something like that. And so now I'm. In the past three months, I've dropped an extra 20 plus pounds, primarily of body, body fat. And here's what they don't tell you. Whenever you're. You're larger and you have more weight to lose than the average person, you know, maybe you got more than 20 or 30 pounds to lose, and you're, you're really overweight, you have some weight to lose. A lot of people ask you, you know, what's your goal weight? Or maybe in your mind you're thinking, like, my goal weight if I can just get down to XYZ weight. But I've discovered over this past 15 months, the more you get educated on nutrition, on health, on, you know, just all of it, it's less about the goal weight. You know, it's less about a number on a scale, and it's more about overall health, like health in general. Right? Like your internal health. How healthy are you? Are you running your blood work? Right? Like, what do your labs say about your health? How's your triglycerides, like, you know, how's your heart markers, how's your liver doing, et cetera, how's your blood? Right? So it's more about your overall health. It's more about body composition, meaning the way that your body looks. Like, how much muscle do you have compared to fat? How much fat do you have compared to muscle? And it's more about body fat percentage than it is about a weight on a scale. Because there's so many things that go into the weight on a scale. If you're a woman, there are different times of the month where you are more bloated, etc. You know, you maybe you just are carrying a lot of water. Same for guys. You know, like you could wake up three pounds lighter or three pounds heavier just because of random water weight or you ate a little bit too much salt or sodium the day before. So for me I don't, I don't hyper focus on the number on the scale. I am more focused on my blood work, I'm more focused on how I feel, I'm more focused on how I look. And then through DEXA scan, if you don't know what that is, look it up through a DEXA scan you can actually check to see your body fat percentage, how much muscle you have compared to body fat. That's where I'm at now. So for me I'm not trying to hit like a goal, like I finally hit my target weight. It's not about a target weight for me, it's body composition, overall health and body fat percentage which as of right now, which is pretty crazy, I'm down to about just over 12% body fat which is in same to me considering I was 155 pounds heavier 15 months ago. So pretty cool. Over the next 12 weeks I'm going to be working on melting even more body fat and trying to put on more muscle. So come with me today and I'm going to show you kind of just what my day to day routine looks like. We're going to start every single day with that fasted cardio. The cardio is what got me started on my journey and it's what keeps me, you know, able to stay where I'm at now is just keeping up with my cardio. Of course it's incredible for your health and all that good stuff. So let's jump in here and let's get this party started. Alright guys, so we're here getting the cardio going and you know a lot of times people think that you need to put in all this intensity on your cardio just to lose a little bit of weight. I actually do what's called bliss, low intensity, steady state cardio. And honestly that's what I've done for over a year now and it's helped me melt, I'm talking melt the body fat. Because whenever you keep your heart rate in what's called zone two, your body primarily pulls from fat. If you go too intense for too long, your body's pulling from fat and muscle anywhere, really glycogen, anywhere it can find energy, it's, it's overly stressed, it's like pulling for energy. Pulling for energy, but with low intensity state. Like I do zone two. It's pretty simple. Like, I'm kind of breathing a little bit heavy right now, but it's not that big of a deal. And I can keep this up for hours and hours. Once or twice a week, I'll. I'll do two hours of just walking. And I love it. I feel great. It's not like super hard and burns a lot of. A lot, a lot of body fat. When I first started a little over a year ago on my health journey, this is exactly how I started. I just started walking for like one hour a day, cut out sugar and cut out a lot of carbs and just walked. In fact, I would take a lot of my business meetings from the treadmill. And that's how I got started. And so the first six months, I dropped probably £80 in the first six months, just walking, eating, no sugar, very low carbs, high protein. And then six months later, I added in weightlifting, which we'll get to here in a little bit. But yeah, this is kind of how I do cardio. I do at least 30 minutes a day, minimum. A lot of times 45 minutes, many times an hour. I like to do it fasted in the morning before I've eaten. So first thing like this in the morning. And then after this, I'll probably hit some sauna, which I try to do. Sauna four or five times a week. I love it. It's good for your cardiovascular system as well. It's great for detoxing. And then we'll get over to the house and start eating some food for the day. All right, guys, so just finished the hour of cardio and then finished up about 20 minutes in the sauna. And I always try to hit at least 100 ounces of water a day. So I got this here. This one has some electrolytes in it right now. But anyways, I forgot to. Forgot to capture the end of my cardio session there. But it's pretty crazy. You can burn like 500 plus calories just by doing that cardio for an hour. So let's get to the house and eat some food. All right, we are now back to the house and about to do meal number one, which is about 1 cup of white rice and 6 ounces of 99% lean ground turkey. And then what I like to do also is I like to use some of this little sauce I found here. It's like 10 calories, like basically tastes amazing. And then I just like to Do a little, a little something like that on there just so it's not just straight up meat and rice. It's a little boring without the little sauce on it. Anyways, you know, one of the hacks that has helped me in my health journey from the beginning, whenever I was more focused in that first six months, primarily on losing weight and losing fat. And then now in my journey where I'm more focused on, like I mentioned earlier, body composition, overall general health, body fat percentage, etc. One humongous hack has just been eating the same meals over and over and over for like months at a time like this one. Honestly, I'll probably eat this at least twice today. Just meat and rice. Oh, I forgot to show you earlier when I first got home and this is all heating up. I had some blackberries too, in the beginning of my journey when I was again just focused more on losing the fat. Like I mentioned, like, I cut up carbs almost completely. Sugars almost completely. Now I have them back in because I'm not trying to just lose more weight. I am trying to put on muscle as well as lose body fat. So, you know, a lot of times people, they think that carbs are the enemy. And depending on where you're at in your journey, obviously carbs, cutting them low could help you, you know, expedite the, the fat loss. But where I'm at now, I want to put on some more muscles, so I need some carbs to fuel me up because I'm going to get my, my lift in later. I believe today is shoulder day, so I need some carbs to fuel that lift because I'm not trying to get smaller. I want to have a better, better body composition. One thing I learned being on this health journey is that your micronutrients and your macronutrients are very, very important. So, yes, I track macros, AKA I track how much protein and carbs and fat I eat every day. Calories, of course. But here's the thing. I learned this along my journey. Your macros are responsible for how your body looks. That's your macronutrients, your micronutrients, like the vitamins and minerals inside of your food, are responsible for how your body feels. So if you're looking to, you know, work on how your body composition looks, you need to track your macros. And then if you're looking to feel better, then you need to also make sure that you're getting in your micronutrients. So honestly, guys, this is meal number one. Pretty straightforward. Heavy protein, heavy carbs, some of this nice little sauce there. It's like a. I think it's like a honey mustard or something like that. I've got a ton of work to do, so I'm going to try my best to, like, vlog all what I eat today. And then I'm going to also bring you on to my second workout of the day where I go lift, baby. Look at that. Yeah. Anyways, most days I do get in at least two workouts a day. I say at least once in a while, I might even go for another cardio session in the evening. I just love it. It's so therapeutic for me. Some people like you're overdoing it or how the heck. Who the heck has time to do two workouts a day? Well, I do because I built businesses that have allowed me to have the time, freedom to. To do that. So I do a ton of work in the day and spend a lot of time with my family, take my wife out on dates, all that stuff. But health has become a major, major priority in my life. And because of this, I'm going to put the work in both on the diet and on the exercise, because I want longevity. I want to make it for the long haul, and I want to be a good steward and a good testimony. I want to take care of what God's given me. It's the only body I got. So anyways, I'm going to finish up this first meal, and then we're going to get into the rest of the day. All right, guys, so just got done with a whole bunch of different meetings and business stuff and coaching calls that took probably two hours, something like that. But I wanted to share with you guys this really cool snack hack. Check this out. Here's a couple of the snacks I'll be snacking on today throughout the day. Little protein bar here. This is called a built bar. This is the puff. Macros on this are pretty decent. 140 calories for. Where's it at? Yeah, 140 calories for about 17 grams of protein. I don't do these often only because the primary source of. Let's see if I can catch it here. The primary source of protein is actually collagen. So there's different kinds of protein, right? Like, collagen is a good protein for, like, your hair, your nails, your skin, but it's not the best for muscle building. So if you're counting, you know, sometimes these proteins bars will be like, yo, it's got 30 grams of protein, but it's mostly collagen. This one, I've actually looked into it. It's. It's about 7 grams of collagen and then 10 grams of regular protein. So this one isn't the best for muscle building, but it's, it's okay just as like an on the go snack. Low calorie, etc. But if you're trying to get in your protein, you got to be careful of what the protein source is. The best one for muscle building is actually whey protein isolate. And then of course it's like meats like chicken and steak, etc. Egg of course. This is, this is a very, very cool snack I found. It's, it's bit long. It's kind of the, the consistency of like jerky. Beef jerky. But this one's way, way better than beef jerky. Super simple ingredients. Again the macros on this are killer. Only 160 calories for the whole pack. Low fat. Check out the like super low sodium compared to normal beef jerky. Normal beef jerky, like there's usually four servings in one pack. And normal beef jerky could have up to 4,000 grams of sodium per pack of beef jerky. This one right here, for the whole entire pack, it's only 780. And then check out the protein. 32 grams of protein, obviously low carb. This is one of my go to's here. They're kind of hard to find here in Texas where I live, I find these at a grocery store called Sprouts. Anyways, there's a couple of my snacks I'll be snacking on throughout the day as well. Gotta always have those protein snacks on the go. And let's go over to the gym. On my way to the gym, I actually had those snacks at protein bar. And that beef jerky, pretty good. Just get a little bit of fuel for that lift. All right guys, we are back at it. Gym session number two for the day. Pretty common day, honestly. Cardio in the morning, work in the afternoon and then another gym session for my lift in the earlier afternoon. And today I'm hitting shoulders. So a lot of people make the mistake of thinking that front delt is what makes the shoulders pop. But it's actually the side delt that makes the shoulders look nice and full. So I get the front delt hit on my chest days mostly some of those pressing movements. But I have a whole day dedicated just to side delts. And that's what today day is all about. So let's jump in here and get to it. So after A couple of quick warm up sets before this one. I went straight to my first working set here. This. These are some like shoulder shrugs. These primarily hit the traps, but I love starting with these. They just get blood flow straight into the area. And though these hit the traps primarily, they help with overall kind of shoulder look and composition. Then I went on to these like side lateral raises here. I actually learned this workout from Arnold sp and Arnold made these popular back in the 70s. I don't see a lot of people doing them these days, but my gosh, if you're looking for a shoulder pump, these are the way to go. All of my working sets, I get four sets per exercise, so I'm really trying to work those muscles. Also, you may have noticed this is a different gym than where I was this morning. And that is true. My wife and I, we carry multiple gym memberships for different things. I like going over there for certain things, I like coming here for certain things. And you know, it's only an extra 100 bucks a month or something like that. For us it's a no brainer investment. Let's get on to the next set. So these are super fun. These are like behind the back cable lateral raises, some of my favorites. I've seen tremendous advancement and progress in my shoulders just by putting in some work here. All of my sets, like I said, I go four sets each exercise, in this case each arm. And I'm always trying to hit 10 to 12 reps per exercise. So I know a number of people are also asking about my workout split. Like I mentioned, it's cardio every morning, usually fasted, and then I'll put it up right here. This is my lifting split. So it's five or six days on and then one day off for rest. And I'm pretty strict with this. But once in a while I might need an extra day of rest or something and I'll feel free to take that. But there's my workout split right there if you want to take it and try it. I've been doing it for almost a year now, so check it out. And then I really like to finish out shoulder day with this reverse fly movement. It's down here on the pec deck and it's just so fun. I love getting those reverse delts all pumped. I usually go for 12 to 15 reps on this movement and again another four sets to finish everything off. Okay, just got done with the lift. And I'm super fortunate because right here by my gym there's a place where you can get like healthy food. It's called Clean Eats. I don't know if you have that where you live, but this is like 4 ounces of grilled chicken, 4 ounces of lean bison. I've got some Brussels sprouts in there and then I've got a half a cup of red potatoes. So just a, just a protein bomb right after my lift with a little bit of carbs in there from the potatoes to refill the glycogen and help build some of that muscle. I'm going to actually gobble this up and then we're going to head back home. I'm going to get my protein shake going and then I'm going to take you along the wild ride of all my daily supplements. Let's check it out. So I ran home a little bit earlier to make my protein shake and I was totally out of milk. Now I can make it with water. I do that sometimes. But I wanted to get in a little bit more protein today. So I came here and got this milk here. Fair Life. Now we usually buy organic almost everything except for this Fair Life milk here. And the reason why I get it, it's non fat macros are pretty good. Only 80 calories for a cup, only 6 carbs and 13 extra grams of protein. So just making my protein shake with this, even though it's not organic, it gives me an extra 13 grams of protein. And so I came here to the grocery store to get this going. Now I'll come back to the house to get my protein shake. I'm flowing. Let's do it. All right guys, it's evening time now. Got my protein shake finally done. This thing's a monster. Got two scoops of whey protein. It's got a half a banana, then it's got some of that milk in it. It is almost 70 grams of protein in that protein shake. Also it is my supplement time. I have let me show you a couple of my supplements here. Right now I'm taking just the regular Omega 3s. I take these called tocotranols. They're good for like the heart and the overall flow elasticity of your arteries. I take a supplement called Tadka, which is good for the liver. I take a high absorptive. High absorpt, absorptive. Basically. I take a, a really good absorbing glutathione. It's a really potent antioxidant. And then I take a K2D3 supplement there. I'll also take a CoQ10 if you know what that is. Let's See what else? I think that's it right now. Yeah. Then it's just a, in the Coq 10. So those are my supplements that I take here. I'm actually being monitored by a team of doctors right now. Not like a gigantic team, but there's a couple of doctors that I'm seeing just to monitor my blood work, monitor all the, all the health markers and everything. And so these are the supplements that I personally take that have been curated for my personal health according to my blood work. I'm not saying that you should go out and take all these supplements that I'm taking. Go get your blood work done, go get your stuff checked, see where you're at in your health journey and then have an educated, experienced doctor consult you on what needs to come down, what needs to come up. And a lot of times you can do it through supplementation. So I'm gonna have this protein shake here and get ready for my last meal of the night later. Last meal of the day. It's evening time now and guess what my last meal is? You guess it. More of that lean turkey and rice and that little low calorie sauce. And I'll be honest with you, probably after this, I think I'm gonna have me one of those little 80 calorie Halo top fudge bar ice creams. They've only got a couple carbs in them and I've, I've got some extra calories left over for the day, so I'm probably going to finish tonight with that. But like I said, I mean what keeps it really simple is just having the same meals over and over and over. Some people get bored with it. For me, it's a very simple and effective way to continue to track what you are eating all day long. Your diet is gigantically important, obviously your exercise as well. But man, if you can just dial in your diet, you don't have to starve yourself. You can eat really, really well and still make some good progress. But anyways guys, let me know down below in the comments if you want to continue to see more content like this from me. And I think what I'll do is in another 12 weeks I'm about to hit like this prep season and go crazy with my focus and everything. And maybe in the next 12 weeks I will post another update and show you where from where I'm at now to what you can do in 12 weeks and let's see how it does. Let me know down in the comments if you guys want to see more content like this from me. Make sure to subscribe to the channel and leave a comment. Like all that good stuff, all that YouTubey stuff. We'll see you in the next episode.