Minimalist Fitness: Week 1 Progress

What’s up ya’ll? It’s been a week since my hernia repair and I’m healing well and feeling great. Following doctor’s advice I was taking pain medications (aspirin and ibuprofen) up until yesterday February 6. In my last post I let you guys know that I would go ahead and begin my cut (fat loss phase) even though I am unable to lift weights until March 13. My hope is that people will be able to see the kind of results that can be achieved using a program that only adjusts diet and step count: no gym needed. Let’s check out the progress.

After week one my body weight is down from a high of 205.2lbs to a low of 200.4lbs. Before I get into the details of what I did, let’s consider a few significant contributing factors. One factor, which I noted in the last post, is that after my surgery I experienced swelling that pushed me up about 2lbs overnight. When comparing your results you will also want to put into context that I am a 5 feet 10 inch tall, 37-year-old male.  Guys who are about the same size, age, and starting weight as me can reasonably expect a similar 3lb drop in fat. If any of those stats are different from you, your outcomes will vary (they may even be BETTER). So how do you get these results? I’ll cover that next.

Here are the basic details for my regimen over the past week expressed in averages:

1) Average daily calories during week 1- 1,900 calories

2) Average daily step count during week 1- 10,085 steps

Now before you go out and do this yourself, I don’t want you to miss out on the most important thing. You MUST KNOW YOUR NUMBERS. You have to know where you stand so that you can set appropriate targets and measure your progress. Let me say it a different way: if you target 2,000 calories but your target is wrong or the calorie count is off then you are operating off bad information and won’t get results. If you want to make sure you get off on the right foot just click “know your numbers”, and we can make sure you have the correct setup in place for your goals and circumstances. 

So far I have some solid progress but I have 5 weeks to go before I get back into the gym and my normal training regimen. If you want more exact details about anything that I am doing, feel free to comment here or hit me up on facebook, Instagram (black_diamonds_fit), or comment here and I’ll be sure to respond. You can also fill out this information request form if you want to stay in the loop and get direct responses. Until next time. Be well!

- Chris