Who Wants to Be King, Week 4

So last week wasn’t easy. I’m a stress eater and have been my whole life … and to say I was stressed last week is an understatement. Having to deal with the death of my Gran was harder on me than I realized it would be so my week was spent thinking about sodas and cookies and not sleeping well and not working out hardly at all. I got a couple of runs in and hit up Winter Weightlifting … and ate a lot of pizza and an enormous fried fish sandwich (in honor of my sweet Gran) … and a milkshake and Big Pal with Cheese from Pal’s.

All that to say, I was fully prepared to see the scale go in the wrong direction this week and that’s okay. These things happen and what I’ve been telling clients left and right lately is YOU’RE GOING TO SCREW UP! It’s going to happen, take it to the bank. The important thing is to brush it off, keep moving. My man Muhammad Ali has a great quote that says Inside of a ring or out, ain’t nothing wrong with going down. It’s staying down that’s wrong. and I believe that’s true in all aspects of our lives — ESPECIALLY when it comes to our weight loss / fitness journeys!

We’re going to blow it. We’re going to do the wrong thing. In those instances we have two choices: go the champion’s route and pick up where we left off and keep doing it over and over again until we get what we want … or go the bum’s route and declare ourselves defeated all Glass Joe style.

I know what route I’m taking — what say you?

Anyway, there’s good news, regardless — it follows:

Weekly Weigh-In: 223.2 Pounds (3.8 Pounds Lost — Goal: 215 Pounds, or 12 Pounds Lost)

Heyyyyy, whaddaya know. Even after a week of absent-minded consumption and infrequent exercising, I was still able to bring this number down by half a pound! I’m happy with the number going down still but now I’m behind on my goal so we gotta tighten up this week. Staying on that calorie deficit, staying on that awesome new workout plan.!

This Week’s Calorie Requirement and Macros:




230 Grams (920 Calories)


115 Grams (1,035 Calories)


149 Grams (596 Calories)

This Week’s Meal Plan:

This one is great! Assuming I don’t get freaky sick due to some unforeseen BS again, I WILL be sharing the details of this one later on in the week! COUNT ON IT!

Meal 1: Breakfast 1

2 Packs Quaker Instant Oatmeal; One Protein Shake

Meal 2: Breakfast 2

3 Scrambled Eggs; One Greens Shake

Meal 3: Lunch

6oz Grilled Chicken, 1/2 cup white rice, half bag of peas

Meal 4: Snack

1 Can Tuna; 1 Cup Hot Tea

Meal 5: Post-Workout

One Protein Shake

Meal 6: Dinner

Venison Chili with Shredded Cheddar, Sliced Avocado and fresh Jalapeños

Meal 7: Dessert

4TB Crunchy Peanut Butter; 1 Cup Hot Tea

This Week’s Workout Plan:

TITLE Schedule

Weight-Lifting Schedule

Interval Run Scheduled

Boxing Workout Scheduled

Monday 5:45am Boxing60 Leg Day Yes
Tuesday 7:45pm Boxing45 (Neon) Upper-Body Push Yes
Wednesday 7:00pm MMA60 (rest day) (rest day) (rest day)
Thursday 7:45pm Boxing45 Upper-Body Pull Yes
Friday Yes Yes
Saturday 11:00am Boxing60 (Tech) Winter Weightlifting Yes
Sunday 11:30am MMA60 (rest day) (rest day) (rest day)

Anything Else?

The last few weeks of January are going to be a mad rush as I’m fully booked for PT! Good news is that’s money for the month of January but the bad news is some of these clients will not be renewing due to travel and changed priorities. This means I’m probably going to have some openings for February if you want to join the Viking Army! Message me if you’re into it, follow me on Instagram or follow me on Facebook if you want to keep up!

Ever onward,


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