Being healthy is easy, staying healthy is hard.

When I started my health journey in 2006 I had just gotten out of the Marines and after years of forced PT(Physical Training) I took a couple off. It didn’t take long for the weight to start creeping up on me. And before I knew it I was out of shape, over-weight, and tired all the time. That kicked off a journey through health and wellness that has led me to this point. But this article isn’t about that journey. This article is about what happens when you fall off that train and need to get back on it.

At the time of this writing, it is by 38th birthday. Most people create resolutions on New Years, I also happen to create resolutions on my Birthday as well. My health journey has led me from weight fluctuation from 165 up to 190, all fat accumulation and loss. Every birthday I reflect on where I am with my life. What my goals are for the next year. This was the year I finally chose to sign up for a certification course as a health coach. So I also figured this should be the year where I take total control of my overall health, not just the physical appearance.

This article will be my accountability to you and will be documented for the next 21 days with what I am doing. So I thought it would also be fitting to be brutally honest upfront about who I am, my weaknesses, my worries. Let me tell you I know exactly how to be healthy, so I am all the more aware when I cheat on that idea, really, really, cheat. I used to think that just because you could walk the walk and talk the talk that it immediately meant being healthy would be easy. Let me clear that idea up, it is not. I fall prey to the same temptations, the same pitfalls. That is why I am choosing to write this article now. Day One of my journey was brutally bad. Day two will almost certainly be better.

So come with me, and be sure to follow along daily as I progress. And know that even if you fall off, getting back on isn’t as hard as you think it is.

The Diet

Going on a diet is easy, guess what you are doing it right now. No really. Diet gets a bad wrap but diet is simply the way you choose to eat. A large majority of people choose the standard American diet, better named the SAD diet. For this journey however I am choosing a ketogenic primal approach.

In order me to get started I needed a few numbers. If you are following along you will need them too.

First, you need to know your body fat percentage. You can use a basic one here.

Currently by body fat stands at about 18% with a weight of 175 lbs. This puts my lean body weight at 143. This is how much I would weigh if I had 0% body fat. I need to know this number so I have a base level for protein.

So here is the goal:

  • .8g protein per lb lean weight
  • 40g carbs
  • 100g healthy fats

This puts my daily caloric goal at 1553 calories, a 500 calorie deficit resulting in at least 1lb of fat loss per weight. I say fat loss because when you adopt a low carb ketogenic approach you will probably lose upwards of 10lbs of water weight right from the start. Carbohydrate consumption will cause higher water retention.

Before

Day One Before and After-1
Day One Before and After-2
Day One Before and After-3

After

21 Day Transformation After Photo 2
21 Day Transformation After Photo 3
21 Day Transformation After Photo 1

The Schedule

I work the night shift, so that already puts me at a disadvantage as far as losing weight goes. When your body is put under stress such as night shift, and also from the lack of sleep, weight loss is much more difficult. I would dive into the science but that is a subject for a much longer article.

That said I have never made excuses for the hours I work. If anything part of me has come to love how quiet it is when the whole world is asleep. But in order to make sure that I am getting proper rest, eating properly, and getting my workouts, I always stick to a steady routine. If you don’t have one yourself I highly recommend it, it keeps you accountable.

I use an app called Todoist to plan out my weekly schedule ahead of time. But any calendar app, reminder app, or scheduling app will work. Another app that I also love for new habits is called Productive – Habit Tracker.

Here is what my routine will look like.

  • Monday:
    • 4:00 am – 12:00 pm Wake Up
    • 3:00 pm Weight Training
    • 5:00 pm Dinner
    • 6:00 pm After Dinner Walk
    • 9: 00 pm Work
  • Tuesday:
    • 12:00 am Yoga
    • 5:45 am Meditation
    • 6:00 am – 2:00pm Sleep
    • 3:00 pm Weight Training
    • 5:00 pm Dinner
    • 6:00 pm After Dinner Walk
    • 9: 00 pm Work
  • Wednesday:
    • 12:00 am Yoga
    • 5:45 am Meditation
    • 6:00 am – 2:00pm Sleep
    • 3:00 pm Hill Sprints
    • 5:00 pm Dinner
    • 6:00 pm After Dinner Walk
    • 9: 00 pm Work
  • Thursday:
    • 12:00 am Yoga
    • 5:45 am Meditation
    • 6:00 am – 2:00 pm Wake Up
    • 3:00 pm Weight Training
    • 5:00 pm Dinner
    • 6:00 pm After Dinner Walk
    • 9: 00 pm Work
  • Friday:
    • 12:00 am Yoga
    • 5:45 am Meditation
    • 6:00 am – 2:00pm Sleep
    • 3:00 pm Weight Training
    • 5:00 pm Dinner
    • 6:00 pm After Dinner Walk
    • 9: 00 pm Work
  • Saturday
    • 5:00 am – 11:00pm Sleep
    • 2:00 pm Long Run 5-10 miles
  • Sunday:
    • 2:00 am – 11:00 am Sleep
    • 12:00 pm Long Bike Ride 20-30 miles
    • 2:00 pm – 4pm Afternoon nap

Weekends for me are difficult to adapt since I try to be up with my family the longest while still trying to get enough sleep. My long runs and long rides are my staple cardio for the week done at low heart rate low intensity. Not only are they great for training my aerobic capacity but also for mental clarity. This sort of routine isn’t for everyone, and for most not even necessary. But I love to exercise so for me it isn’t just about getting out and moving but it also greatly improves my mood.

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About the author : Robert Eilers

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