How To Lose 30 Pounds in 30 Days

UPDATE 7/7/2012: Click here to view my results and see Before & After Weight Loss Pictures.

How To Lose 30 Pounds in 30 DaysLast year I got fat from living a lethargic lifestyle, always working on my computer, and rarely working out. So I set out to lose a bunch of weight through a combination of P90X, Bikram Yoga, walking several miles a day, and eating right.

I did good for a while. I got super skinny and the ladies went crazy. I also felt great, walked faster, and had more energy. All was well until November 2011 when I decided to do the worst thing ever for staying skinny… I quit cigarettes! Consequently, I did the most cliche thing a reformed smoker is known for doing, I put back on every pound I had lost.

Although I felt weight slowly building back on me after I quit cigarettes cold-turkey, I did not do anything to prevent it. My rationalization was, Well, you don’t want to relapse and start smoking again. You can’t take away everything in your life that you enjoy doing. And I LOVE eating! Going out to eat is my favorite way to spend time with friends and loved ones. Delicious food and great conversation are two elements of a perfect evening.

By the way, it’s been 6 months of being smoke-free and I haven’t broken once. I’m proud of myself for that, but not for being a fat-ass. I noticed how much weight I gained the other day when I was walking as if I was full from a big dinner, but I hadn’t eaten yet. I knew it was time for a change. Also my pants and shirts are tight and I’m too cheap to buy new clothes. I’d rather just re-fit into the one I already own.

How fat are you as of today?

Here is my most recent picture, taken last week.

Adventure Paul Before He Lost Weight

Weight Loss Goal

Lose 30 pounds in 30 days.

My Inspiration

1. Matt Cutts of Google says You can do anything for 30 days.

2. Scott, my business partner with CAPropertyFinder.com, works as many hours or more in a day as me and still finds time to workout regularly and stay trim. We both lost a lot of weight together last year, but he kept his off.

3. Me. Last year I lost a whole bunch of weight, so I am inspired by Past Adventure Paul to do it again. I’m amazing.

Here are a few rules that I must abide by for this project.

1. No starving myself. I have to eat at least 3 meals a day for the next 30 day, which basically adds breakfast to my normal mix. Seems strange that adding a meal that I don’t normally eat will help me lose weight, but it’s true. Don’t believe me? Read a book.

2. No developing anorexia, bulimia, or other awesome eating disorder. I can’t trade weight loss for rotting teeth and bad breath.

3. No weight loss supplements. Other than adding multi-vitamins to my mix to ensure I get the proper nutrients needed while I put extra strain on my body from regular exercise, I won’t be taking any weight-loss supplement or hunger suppression pills. This is an experiment on how to lose 30 pounds in 30 days the natural way… through diet and exercise. I should be taking my multi-vitamin every day anyway. I only eat Vitamin C’s daily because they taste like citrus candy.

My plan of attack to lose 30 pounds.

1. Walk 5 miles a day. I can either do this when I first wake up, or at night before bed. Anytime in between won’t work because it’s like 100 degrees in the valley with the sun beating down in the daytime. This should take approximately 80 minutes a day, which is pretty time consuming, so I will try and combine this ritual with another daily task such as cold calls or blog writing (via transcription). Or I could take audible Spanish language lessons y habla espanol muy good after 30 dias. Note: This 5 mile goal does not include the normal walking I do to get to and from the grocery store, coffee shop, or lunch each day.

2. No junk food. This includes chocolate chip cookies, gummy bears, fast food, potato chips, etc. Snacks will consist of fruits and vegetables.

3. Water & coffee only. I will eliminate all other calorie intensive drinks like soda and sugar-mix drinks that we make at the house. Goal is to drink 6+ bottles of water a day. This will be good for many reasons–you can never drink too much water. But specifically, for the next 30 days, drinking a lot of water will serve as a natural hunger suppressant. Starbucks Coffee (black) only has 5 calories per Grande cup. Also, recent medical studies show that a cup of coffee a day helps you live longer. Also, leave me alone.. I’m not quitting coffee.

4. Three meals a day. Breakfast will probably be a banana and half a bagel. Or maybe a banana and fruit yogurt. I’ll probably switch it up a little bit from day to day. Lunch can either be a 6″ Subway or TOGO Sandwich (less than 600 calories) or a low-fat low-sodium soup. Dinner will be a half-breast of chicken, pasta or rice, and mostly vegetables. This was the usual dinner that I used to eat last year when I peeled off pounds. I’m sure my diet will change as I do some more research on what to eat during the next 30 days.. but that will serve as a basis for what to expect. Snacks, as I mentioned, will be fruits and vegetables. And shut-up all you who say, “The trick is to eat 5 small meals a day.” You try working 10-12 hours a day and tell me if you have time to eat 5 small meals a day. I’ve got to be realistic about this experiment or it’s not going to work.

5. Exercise 2 days a week for 45-60 minutes. This could either be a P90X workout, a Bikram Yoga class (although I doubt it at $20/class out here), or a workout of my choosing. These workouts will concentrate on strength building.

6. Aerobic / cardiovascular intensive playtime 2 days a week for 45-60 minutes. This could be tennis, basketball, or swimming laps in the pool.

7. 60 push-ups a day. This is the easiest one to accomplish because I do this every day anyway. A pull-up counts as 2 push-ups. Normally I just drop and do 60 push-ups before I get into the shower to easily reach this goal. It’s just a minimum to hit and I often do more because I can now do more than 60 push-ups in a row. A workout counts towards this goal–it is not above and beyond the 2-day a week workout. That’d be crazy.

8. Rest day once a week. Without a rest day to give my body time to recover, I will not reach my goal. Depleting my body of energy and not giving it time to recover is a quick way to lower my immune system and get sick. This isn’t the goal.

Recording my progress

Each day I will record my weight and take a picture of myself from the front and side. I will also keep a food and exercise journal. I’ll try and update this blog post weekly with the results and photos. I might just use this blog post as the actual journal to save myself time.

What if you don’t reach your goal?

Who cares? I’ll do the best I can while keeping my health a top priority. I’m not trying to shatter weight-loss records here, just lose weight naturally by going full force for 30 days. Worst case scenario is that I don’t lose 30 pounds and hit a target somewhere in between. At the end of 30 days, I will evaluate my progress and decide what to do from there.

Part of setting 30 day goals is to form new habits. One month is a perfect amount of time to retrain yourself. In my experience, setting really intensive goals (like this one) for longer than 30 days doesn’t work. You can do anything for 30 days.

What can I do?

Leave me some words of encouragement in the comments section below. Also, any advice or healthy recipes that are quick to create would be much appreciated. Follow along with How To Lose 30 Pounds in 30 Days on Facebook, Twitter, and RSS Feed.

Place your bets

How many pounds do you think I can lose in 30 days? Place your bets in the comments section below. What’s the most amount of weight you’ve lost in the shortest amount of time? How’d you do it? Share your experiences below.

Love,

A.P.

Additional Notes:

1. I try to weigh myself approximately the same time every day, which is after my 5 mile walk. Some days my weight might fluctuate more than others, but that’s normal and depends a lot on how much I ate the day before, how much water I drank that morning, how much I sweat during the walk, and if I pooped yet.

Day 1

Date: 5/29/2012

Day 1 - Weight: 213.4 lbs

Day 1 - Weight: 213.4 lbs

Day 1 - Front

Day 1 - Front

Day 1 - Side

Day 1 - Side

Weight: 213.4 lbs

Exercise Journal:

Walked 5+ miles around park

Ab Ripper X

60 Push-ups

12 games of tennis (short games, I suck)

Food Journal:

Breakfast – Banana

Lunch – Asian Chicken Salad @ ToGo’s

Dinner – Homemade Salad, 1/3 Cup pasta, 1/2 chicken breast

Thoughts:

So far so good on Day 1. It’s easy to want to over-do it on the first day of anything, but I didn’t go overboard. I walked around the park this morning, each lap being .65 miles. Tomorrow I’m going to switch it up because I lost count on laps. I might have walked an extra lap but no big deal. This isn’t an exact science. I have a route planned out for tomorrow that is just over 5 miles from start to finish. This should prove to be more fun than walking around in a circle and easier to keep track of. I’m going to do a slight jog / power-walk tomorrow to try and speed up the process. My immediate goal is to power-walk the 5 miles in less than 1 hour.

Day 2

5/30/2012

Day 2 - Weight: 207.6 lbs

Day 2 - Weight: 207.6 lbs

Day 2 - Front

Day 2 - Front

Day 2 - Side

Day 2 - Side

Weight: 207.6 lbs

Exercise Journal:

Walked 5+ miles around perimeter of city

60 Push-ups

Tennis w/ Scott – 18 games he kicked my ass. I suck, but at least I run around a lot when I play.

Food Journal:

Breakfast – Banana

Snack – Hard boiled egg

Lunch – Homemade salad (green mix, mushrooms, tomato, garlic, cold pasta, hard boiled egg)

Dinner – Sushi (Eel Avocado roll, California roll w/ Smelt Egg, Chicken Teriyaki bowl)

Thoughts:

I woke up this morning feeling it! I slept like a baby last night and also slept straight past my 6:30am alarm. I started my walk at 7:30am and ended at 9:00am… so that’s two days in a row that confirms that this 5 miles per day will take approximately an hour and a half. One thing I realized today more than yesterday is that I need new shoes. My feet can practically feel the pavement. I’m going to seek out a pair of running/walking shoes later this afternoon. While I don’t necessarily plan on running the 5 miles each morning, I did take off in little “jog sprints” throughout the walk in-order to catch traffic lights. One noticeable difference between walking the city streets versus the park is having to deal with traffic patterns. I tried to time short drink breaks and retying my hair into an adventure tail with being stuck at a traffic light. My goal is to have 3-4 routes (including laps at the park) to pick from each morning to keep things fresh.

Day 3

5/31/2012

Day 3 - Weight: 206.2 lbs

Day 3 - Weight: 206.2 lbs

Day 3 - Front

Day 3 - Front

Day 3 - Side

Day 3 - Side

Weight: 206.2 lbs

Exercise Journal:

Walked/jogged 5.2+ miles in laps around Park. I jogged the first half of each lap, then power-walked the second half, for a total of 8 laps. Each lap is .65 miles. I enjoyed this better than the city perimeter walk yesterday because I didn’t have to deal with traffic or stop lights. It was easier to let my mind wander which made the hour and a half pass quickly. The park is a rectangle, which also helps me calculate how far to jog versus power walk. It might be good to stick to this regime each morning (especially since the park is right down the street). But no reason to decide anything. I’ll do what I feel like each morning.

60+ push-ups

Food Journal:

Breakfast – Hard boiled egg and CarbMaster Strawberry Yogurt. I don’t even know what that means. Does CarbMaster mean less carbs or more? Either way, it was gross. I’m going to buy a different type of yogurt.

Lunch – 1/2 can of soup, 2 thin slices of Olive oil bread

Snack – Few pieces of Spicy Beef Jerkey

Dinner – Homemade salad (spinach lettuce, tomatoes, grilled mushrooms, onions, hard boiled egg, garlic, cold pasta) + Grilled Tilapia on bed of pasta (yes, I am limiting the amount of carbs I eat. Eating less than 1/3 cup of pasta each serving) + Two thin slices of Olive Oil bread

Thoughts:

I bought new shoes which made a world of difference. I don’t think I would have been able to jog half the 5 miles if not for the New Balance sneakers I bought yesterday. ($54.99)

New Balance Sneakers

New Balance Sneakers

Day 4

6/1/2012

Day 4 - Weight: 205.4 lbs

Day 4 - Weight: 205.4 lbs

Day 4 - Front

Day 4 - Front

Day 4 - Side

Day 4 - Side

Weight: 205.4 lbs

Exercise Journal:

Walked 5.2+ miles around park (same as yesterday, 1/2 lap jogging, 1/2 lap walking)

60 push-ups

Food Journal:

Breakfast – Banana + Hard boiled egg

Lunch – Soup + grilled onions/mushrooms + 2 thin slices of Olive Oil bread

Healthy Meals - Soup, Grilled Onions & Mushrooms, 2 thin slices of bread

Snack – portion of Spicy beef jerky

Dinner – Sushi Stop (Eel Avocado Roll, Spicy Scallops roll, Salmon Skin Salad)

Thoughts:

My legs were a lot less soar today as compared to yesterday and the day before. I think I am slowly becoming conditioned to doing 5+ miles a day. I also stretched before and after yesterday and today and I bet that helps. I normally do a small stretch, but I went above and beyond. I bet the new shoes are making a difference too. Today, during the jogging, I felt like my legs wanted to give out before my endurance and that’s a nice change of pace for me. I realized that I say the same thing every lap at the last 1/4 of the running section. I say, “Like your life depends on it…” that way I’ll never quit early. I run past the lap corner like a finish line. I remember from my track days in school to always pass through the finish line strong. I brought an extra water to the park today. I had normally just been bringing one and carrying it while I walked. Today I stashed a second bottle in a secret place in the park near the start line (not telling!) and it was waiting for me when I finished the 8 laps.

I’m a champion.

Day 5

6/2/2012

Day 5 - Weight: 206.4 lbs

Day 5 - Weight: 206.4 lbs

Day 5 - Front

Day 5 - Front

Day 5 - Side

Day 5 - Side

Weight: 206.4 lbs

Exercise Journal:

5 mile hike at Topanga Canyon

Ab Ripper X

60 pushups

Minor swimming (like two laps haha) – Mostly relaxing in the sun for an hour

Food Journal:

Snack – Slice of Olive Oil Bread

Breakfast – Banana

Lunch – Sushi Stop (seafood roll, 1/2 dynamite roll, 1/2 Philly roll, 1/2 california roll with smelt, salmon skin salad)

Dinner – grapes, peach

Thoughts: Sushi Stop two days in a row! This is my favorite sushi restaurant in Los Angeles and they just opened a location a few miles away from me. Previously had to drive 18 miles to eat there, but worth the drive. For their grand opening, they are offering 2 free specialty rolls per customer until June 9th–so you’ll probably see me eat here a few more times. The rolls I order are small and healthy. Back when I was a fatty, I’d eat like 5+ rolls. Now I limit to 2-3 items (one being a salad) and I feel content.

I didn’t think the hike was as fat-burning as my 5 mile jog/walk, but it was a nice change of pace. My lady-friend and her pup go for hikes in the morning a few times a week, but the time they go interferes with my run. Otherwise I’d do both. (If you’re not done hiking or jogging by a certain time in L.A. each morning you die from the heat.) I’ll probably join them for hikes a couple more times this month to switch up the regimen.

Day 6

6/3/2012

Day 06 - Weight: 206.6 lbs

Day 06 - Weight: 206.6 lbs

Day 06 - Front

Day 06 - Front

Day 06 - Side

Day 06 - Side

Weight: 206.6 lbs

Exercise Journal:

5.2 mile jog/walk (1/2 walk, 1/2 jog) (1 hr 15 mins)

60 push-ups

Food Journal:

Breakfast – Hard boiled egg + banana

Lunch – Spinach Tilapia Salad w/ sliced mushrooms, onions, garlic, pasta, pinto beans, and 1 hard-boiled egg with Wasabi Ginger dressing

Grilled Tilapia Spinach Salad w/ Sliced Onions, Mushrooms, Garlic, Pasta, and a hard boiled egg

Grilled Tilapia Spinach Salad

Snack – hard boiled egg + peach + grapes

Dinner – Sushi Stop – 2.5 rolls + Salmon Salad

Thoughts: My jog this morning went extremely well. I’m looking forward to when I can jog the entire 5 miles but that will take some time to build up to. Tomorrow is technically the 7th day (should be rest day) but I am going to wait for rest day on Tuesday because I have a meeting at 7am so it would be more convenient to skip running on that day. My friend Josh was in town, which half explains why we went to Sushi Stop for the 3rd day in a row. The other half of the explanation is because that place is delicious and I really wanted it anyway. Very full right now as I write this (after dinner). Thinking I will go for an after dinner walk.

Day 7

6/4/2012

Day 07 - Weight: 206.2 lbs

Day 07 - Weight: 206.2 lbs

Day 07 - Front

Day 07 - Front

Day 07 - Side

Day 07 - Side

Weight: 206.2 lbs

Exercise Journal:

5.2 miles (1/2 jog, 1/2 power walk) around park (1 hr 10 mins)

60 pushups

Food Journal:

Breakfast – Hard boiled egg + banana

Lunch – Spinach salad with hard boiled egg, mushrooms, onions, garlic, pinto beans, pasta, tomato, and wasabi dressing. Red grapes on the side.

Dinner – Small spinach salad w/ slices of egg, mushroom, onions, tomato, garlic, pinto beans, pasta and wasabi dressing. + Grilled Tilapia over rice-sized pasta + grilled mushrooms/onions

Spinach Salad w/ Hard Boiled Egg, Pinto beans, pasta, onions, garlic, tomato, and wasabi dressing

Thoughts:

Today was the first day I wasn’t super-winded after the 5.2 miles. My legs wanted to give up before my breath. I’m hoping after rest day tomorrow, I’ll be able to pick up the pace. I want to increase my routine in the morning to jog 3/4 each lap and power walk the last 1/4 instead of 1/2 and 1/2 like I currently do. The only way to get in shape is to incrementally increase my expectations. I hope to reach this goal by Day 15.

Day 8

6/5/2012

Day 08 - Weight: 203.4 lbs

Day 08 - Weight: 203.4 lbs

Day 08 - Front

Day 08 - Front

Day 08 - Side

Day 08 - Side

Weight: 203.4 lbs

Food Journal:

Breakfast – scrambled eggs + hash browns + melon / blackberries / pineapple + coffee (Networking event served breakfast)

Lunch – half can of soup + pretzel stick

Dinner – Sol Y Luna restaurant: steak taco, chicken tamal with beans and rice. + few chips and salsa before meal

Sol Y Luna

Sol Y Luna - Steak Taco, Chicken Tamal, Beans & Rice

Exercise Journal:

REST DAY! – Yesterday was technically supposed to be my rest day, but I delayed until today because I had that meeting this morning at 7am, which served breakfast. Although I feel great today and would have loved to run this morning, it’s important to give my body time to recover. So today.. no exercising! I’ll just be sure to drink tons of water and eat healthy. Back to it on Wednesday.

Walk 4 miles. Even though it was rest day, I ended up having errands all around the city (all walking distance from my place, but in opposite directions), so I ended up walking 4 miles. This is only slightly more than I usually walk on a daily basis, but I’m glad I had a little extra since it was rest day. Normal walking doesn’t count as exercise.

Day 9

6/6/2012

Day 09 - Weight: 204.0 lbs

Day 09 - Weight: 204.0 lbs

Day 09 - Front

Day 09 - Front

Day 09 - Side

Day 09 - Side

Weight: 204.0 lbs

Food Journal:

Breakfast – banana + strawberry yogurt

Lunch – 1/2 can of soup + one pretzel stick

Snack – blueberries

Dinner – Sushi Stop (Dynamite Roll, Spicy Scallops Roll, California Roll w/ Smelt Egg)

Exercise Journal:

5.2 miles – Today I upped the ante and jogged 3/4 each lap and power walked the final 1/4. At first I didn’t think i could do it, but I’m a champion, and I was able to keep this up for all 8 laps. My goal for the day was just to do 3/4 jog 1/4 walk for 4 laps and 1/2 jog 1/2 walk for the final 4 laps. I will try to keep up this 3/4 jogging all week.

60 pushups

Ab Ripper X

Notes: My friend Gary Z showed me this website today about a physical trainer who gained 70 pounds, and then lost 70 pounds, within one year. He did it on purpose to better understand where his clients were coming from (being severely overweight). Check out Drew’s website at http://fit2fat2fit.com/

Day 10

6/7/2012

Day 10 - Weight: 204.4 lbs

Day 10 - Weight: 204.4 lbs

Day 10 - Front

Day 10 - Front

Day 10 - Side

Day 10 - Side

Weight: 204.4 lbs

Food Journal:

Breakfast – Hard boiled egg + banana

Lunch – Butter lettuce salad w/ mushrooms, garlic, tomato, sliced egg, pinto beans, pasta, onions and fat-free honey mustard dressing + 2 thin slices of garlic bread

Snack – teriyaki beef jerky

Dinner – lemon basil grilled Tilapia + pasta + brocolli + garlic olive oil bread

Snack – teriyaki beef jerky

Healthy Salad

Exercise Journal:

5.2 miles – Repeated the 3/4 jog & 1/4 power walk per lap x 8 laps. Wasn’t sure if I could keep it up again today because my legs were tired, but I said, “Shut up Paul!” and I did it anyway.

60 push-ups

Day 11

6/8/2012

Day 11 - Weight: 202.6 lbs

Day 11 - Weight: 202.6 lbs

Day 11 - Front

Day 11 - Front

Day 11 - Side

Day 11 - Side

Weight: 202.6 lbs

Exercise Journal:

5.2 miles around park (3/4 run + 1/4 power walk x 8 laps)

60 pushups

Food Journal:

Breakfast – hard boiled egg + half nectarine

Snack – teriyaki beef jerky

Lunch – small salad with onions, mushrooms, hard boiled egg, garlic + 2 thin slices of bread

Dinner – Sushi Stop – combination of 7-8 rolls split between 3 people

Snack – blue berries

Day 12

6/9/2012

Day 12 - Weight: 204.4 lbs

Day 12 - Weight: 204.4 lbs

Day 12 - Front

Day 12 - Front

Day 12 - Side

Day 12 - Side

Weight: 204.4 lbs

Food Journal:

Breakfast – blue berries + banana

Lunch – peppered beef jerky + blueberries

Dinner – Sushi Stop (Dynamite roll, eel avocado roll, 4 mussels, Whitefish Tempura Roll)

Snack – blueberries

Exercise Journal:

Ran/walked the Santa Monica Stairs

110 push-ups

Tennis w/ Scott (3 sets.. I still suck)

Day 13

6/10/2012

Day 13 - Weight: 202.6 lbs

Day 13 - Weight: 202.6 lbs

Day 13 - Front

Day 13 - Front

Day 13 - Side

Day 13 - Side

Weight: 202.6 lbs

Food Journal:

Breakfast – Hard boiled egg + Fuji apple

Lunch – half can of Light Soup + half can of mixed vegetables

Dinner – tossed salad topped with Lemon Garlic Grilled Tilapia + half can of mixed vegetables

Snack – blueberries

Exercise Journal:

5.2 miles – I ran the first 2 laps in entirety. Champion. Then I picked back up to the 3/4 lap run + 1/4 lap power walk for the final 6 laps.

140 push-ups (in sets of 5 during a dart game I invented.)

Day 14

6/11/2012

Day 14 - Weight: 202.8 lbs

Day 14 - Weight: 202.8 lbs

Day 14 - Front

Day 14 - Front

Day 14 - Side

Day 14 - Side

Weight: 202.8 lbs

Food Journal:

Breakfast – hard boiled egg + banana

Lunch – 1/2 can of Light Clam Chowder soup + small salad + 2 slices of olive oil bread

1/2 can Light Clam Chowder + Small Salad + 2 slices of bread

1/2 can Light Clam Chowder + Small Salad + 2 slices of bread

Dinner – Large salad with onions, mushrooms, garlic, tomato, sliced egg, fat free honey mustard, and grilled spicy tilapia + 3 slices of bread

Large salad with onions, mushrooms, garlic, tomato, sliced egg, fat free honey mustard, and grilled spicy tilapia + 3 slices of bread

Large salad with onions, mushrooms, garlic, tomato, sliced egg, fat free honey mustard, and grilled spicy tilapia + 3 slices of bread

Exercise Journal:

5.2 miles – I ran the entire 5.2 miles… all 8 laps! At first I just wanted to match yesterday’s accomplishment of running the first 2 miles straight. I did that and then wanted to surpass it by one lap. Then I felt like a champion and couldn’t quit! Admittedly, it wasn’t the fastest anyone had ever run, but one step at a time. I’ve never run 5 miles in a row in my entire life. Today I celebrate with a box of cookies. haha j/k

50 push-ups

18 games of tennis (3 sets) w/ Scott

2.5 mile walk after dinner

Me during the walk

Me during the walk

Day 15

Day 15 - Weight: 200.8 lbs

Day 15 - Weight: 200.8 lbs

Day 15 - Front

Day 15 - Front

Day 15 - Side

Day 15 - Side

Weight: 200.8 lbs

Food Journal:

Breakfast – Hard Boiled Egg + Cherry Yogurt

Lunch – skipped (not on purpose, wrapped up in meetings)

Dinner – SUSHI STOP! Back at it after a few day break.

Snack – blueberries

Exercise Journal:

P90X – Chest, Shoulders, & Triceps

P90X – Ab Ripper X

Notes:

On Day 15, I’ve re-evaluated my exercise regime. 5 miles a day was fine when I was mostly walking, however, now that I am running the entire 5 miles, my body needs time to recover. I will continue the 6 day a week workout, but instead of running 5 miles a day, I will alternate between 5 miles and a P90X workout. I’ve created my own program, a combination of P90X individual workouts.

Rotation 1 – Chest, Shoulders & Triceps + Ab Ripper X

Rotation 2 – Back & Biceps + Ab Ripper X

Rotation 3 – Chest & Back + Shoulders & Arms + Ab Ripper X

*Normally, you run through the exercises in Chest & Back / Shoulders & Arms twice. I am combining them to create a 45-60 minute workout by only running through the exercises once instead of twice, but doing two workouts. The other two sets (Chest, Shoulders & Triceps / Back & Biceps) are a longer set of exercises but you only run through them once. Make sense?

As I mentioned, today I did the Chest, Shoulders, & Triceps and HOT DAMN I forgot how hard P90X is! I didn’t go overboard, I started with reasonable weights. The goal of P90X is to incrementally increase the weight you use or number of repetitions, so no reason to kill myself (or possibly hurt myself) on my first day back. I feel great today after that workout. I’m a champion.

Day 16

Day 16 - Weight: 200.2 lbs

Day 16 - Weight: 200.2 lbs

Day 16 - Front

Day 16 - Front

Day 16 - Side

Day 16 - Side

Weight: 200.2 lbs

Exercise Journal:

REST DAY #2! Yeah! I really needed it this morning too. I stayed in bed and worked from my laptop for the first hour and a half of life this morning. Felt good to not not workout or run. I bet it will also feel good to be back at full capacity tomorrow after a rest day.

Food Journal:

Breakfast – hard boiled egg + yogurt

Lunch – beef jerky stick + banana (lunch on the go today)

Dinner – salad w/ sliced mushrooms, garlic, hard boiled egg, onions, w/ Lemon Grilled Tilapia and spicy honey mustard dressing + few slices of olive oil bread

Healthy Tilapia Recipe

Day 17

Day 17 - Weight: 199.8 lbs

Day 17 - Weight: 199.8 lbs

Day 17 - Front

Day 17 - Front

Day 17 - Side

Day 17 - Side

Weight: 199.8 lbs *Nice! First day I barely broke 200 lbs.

Exercise Journal:

5.2 miles – jogged 7 laps, ran 8th (final) lap

5+ miles walk (I normally say that my “regular” walking doesn’t count, but yesterday I had to be all over the place around town and ended up walking miles. Then I did another 2.5 miles after dinner to walk that off. Trying not to fluctuate back over 200lbs now that I hit just below.)

Food Journal:

Breakfast – Yoplait yogurt

Lunch – half can of soup (Chicken Gumbo) + few slices of bread

Dinner – half can of soup + half Chinese Chicken Salad from Salad Farm

Day 18

Day 18 - Weight: 198.0 lbs

Day 18 - Weight: 198.0 lbs

Day 18 - Front

Day 18 - Front

Day 18 - Side

Day 18 - Side

Weight: 198.0 lbs

Food Journal:

Breakfast – Yoplait Yogurt

Lunch – half can of soup + few slices of bread

Dinner – Sushi Stop (4 rolls.. was a fattie)

Snack – blueberries

Exercise Journal:

P90X Back & Biceps

Ab Ripper X

Notes:

I came across this website today http://mhpx-fit.com/max-30 which shows Jonathan Cooper’s “Max 30″ workout. I read about the workout in a magazine called Muscle & Body that I got for free from GNC. The magazine says, “Cooper created the Max-30 idea based on his training experience and the need to get the best workout to fit into his busy schedule… It entails a bodybuilding-type split technique, which divides the body into certain areas for different workouts, but with a super-high level of intensity.”

Basically it’s a 30 minute super intensive workout that you do 5 times a week. I would attempt it, but you need a gym (it’s not a home workout). I’m going to stick with the regime I’ve got going on now until the end of the 30 days.

Day 19

Day 19 - Weight: 199.6 lbs

Day 19 - Weight: 199.6 lbs

Day 19 - Front

Day 19 - Front

Day 19 - Side

Day 19 - Side

Weight: 199.6 lbs

Exercise Journal:

5.2 miles – This was the slowest jog ever this morning. I was so soar when I woke up from the workout yesterday. I wanted to quit running before the first lap was over, but I pushed forward. I actually wanted to quit running the entire time but had to prove that exercise is mind over matter. I wasn’t disappointed about the slow pace of the job because you have to work with your body. I learned that in Bikram Yoga. Some days you just do better than others.

Food Journal:

Breakfast – hard boiled egg + banana

Lunch – spring mix salad with tomato, mushrooms, onions, garlic, hard boiled egg + 3 thin slices of bread

Dinner – Chinese lo-mein w/ shrimp (not the healthiest, but didn’t eat 8 portions haha)

Day 20

Day 20 - Weight: 200.4 lbs

Day 20 – Weight: 200.4 lbs

Day 20 - Front

Day 20 – Front

Day 20 - Side

Day 20 – Side

Exercise Journal:

P90X Chest & Back (just one time through)

Ab Ripper X

Food Journal:

Breakfast – hard boiled egg + banana

Lunch – spring mix salad w/ mushrooms, onions, garlic, tomato, hard boiled egg, ff honey mustard dressing + 3 thin slices of bread + strawberries/blueberries bowl

Dinner – yogurt + blueberries (didn’t get back home until after 9pm and I have a “no eating after 9pm” rule)

Notes:

I am SOO soar today. Adding this P90X to the mix adds a whole new level of workout (as if the 5 miles a day weren’t enough).

Day 21

Day 21 - Weight: 198.8 lbs

Day 21 – Weight: 198.8 lbs

Day 21 - Front

Day 21 – Front

Day 21 - Side

Day 21 – Side

Weight: 198.8 lbs

Food Journal:

Breakfast – 2 thin slices of bread with scrambled egg in between

Lunch – CarbMaster Yogurt cup

Dinner – SushiStop (Salmon Skin Salad + Eel Avocado Roll + Whitefish Tempura Roll)

Exercise Journal:

5.2 miles – I didn’t get a chance to run this morning because I had a meeting. Then I was at a client’s office publishing a website all day. However, I’m so committed to the cause that I ran the 5.2 miles at 9pm!

Although I’ve been jogging the entire 5.2 miles lately, I’ve been disappointed with the speed in which I’m jogging. I’m too concerned with pacing myself so that I can finish the entire thing, but I shouldn’t think like that. I need to push myself harder (by running faster) each day. Worse case scenario is that I have to slow down or power walk to catch my breath.

Tonight I went crazy. I busted out the first lap running as hard as I could until I wanted to puke. I pretended like I was running ONLY 1 lap (and not 8) and was only concerned with finishing that lap, so I ran as fast as I could. Then, about to die, I power-walked the second lap as fast as I could. Then I repeated the process 4 times until all 8 laps were finished. My goal in doing this was to see how fast I could run. The difference was incredible–I was breathing so much harder than before when I was pacing myself. I wanted to see what my peak was so I can find a happy medium between what I was doing before and what I did tonight at max capacity. I’m a champion.

Notes:

I can’t believe tomorrow is already Day 22 of the challenge! I’m going to go dumb these last 8 days of the 30 and work my butt off. Like, tomorrow is P90X day, but I will also power-walk 5 miles tomorrow evening. I can’t run every day because I’m doing a number on my knees running this much. But walking is fine. Or I’ll visit the gym and use the elliptical. Whatever I do.. I’m going to eat very little and try to walk an extra 25 miles on top of my normal routine over the next 8 days and see how close to my 30lbs in 30 days goal I can actually get. Wish me luck!

Day 22

Day 22 - Weight: 197.6 lbs

Day 22 – Weight: 197.6 lbs

Day 22 - Front

Day 22 – Front

Day 22 - Side

Day 22 – Side

Weight: 197.6 lbs

Food Journal:

Breakfast – CarbMaster yogurt

Lunch – turkey sandwich with Havarti cheese

Dinner – broccoli + tofu sausage + rice

Exercise Journal:

REST DAY! – I don’t think my rest day was technically supposed to be until tomorrow, but I got wrapped up in a project across town that took from 9am – 9pm so I wasn’t able to exercise or run.

Day 23

Day 23 - Weight: 198.6 lbs

Day 23 – Weight: 198.6 lbs

Day 23 - Front

Day 23 – Front

Day 23 - Side

Day 23 – Side

Weight: 198.6 lbs

Food Journal:

Breakfast – hard boiled egg + apple

Lunch – spring mix salad w/ hard boiled egg, onions, mushrooms, tomato, chex mix on top (delicious add-on)

Dinner – Sushi Stop! Nicole’s first time.. ordered a little of everything and split it up between the three of us.

Exercise Journal:

7 miles on the elliptical (2 programs: Weight Loss & Performance) – My right knee is feeling the effect of running so much in the past 23 days, so I’m going to go easy on it this week. Elliptical is awesome because it gives me a great workout, keeps my heart rate up, and is easy on the knees.

Ab Ripper X

100 pushups

Day 24

Day 24 - Weight: 199.2 lbs

Day 24 - Front

Day 24 – Front

Day 24 - Side

Day 24 – Side

Weight: 199.2 lbs

Food Journal:

Breakfast – 2 eggs w/ onion & garlic (omelette style)

Lunch – ToGo’s 1/2 Asian Salad 1/2 Club Sandwich (no Mayo)

Day 24 - Lunch @ ToGos

Dinner – light can of soup

Snack – Organic blueberries (awesome!)

Exercise Journal:

5 miles on the Elliptical (still going easy on my knee)

Day 24 - Elliptical

30 minute weight workout in the gym (non-P90X)

Day 25

Day 25 - Weight: 198.0 lbs

Day 25 – Weight: 198.0 lbs

Day 25 - Front

Day 25 – Front

Day 25 - Side

Day 25 – Side

Weight: 198.0 lbs

Exercise Journal:

Food Journal:

Breakfast – 2 egg omlette w/ tomato, onion, garlic

Lunch – ToGos 1/2 Asian Salad 1/2 Meatball Sandwich

Dinner – skipped dinner (not on purpose, it got late)

Day 26

Today was Moving Day #1 so I was without Internet access and everything (including the scale) was packed up in boxes. I was unable to photograph myself today or record my weight.

Food Journal:

Breakfast – Blueberry Muffin

Lunch – Turkey Sandwich + small salad from The Baker Cafe

Dinner – Chicken Sandwich + fries from Denny’s (awful, I know.. but it was 9pm and we had just finished moving. No food in the house. No kitchen set up. Had to eat whatever was open.)

Exercise Journal:

Moved an entire house full of stuff into a Uhaul and then unpacked it all into a house with only one other person. 9am to 9pm. This was workout enough! I could barely move at the end of the day!

Day 27

Moving Day #2 – no pictures or weight record today either. Sorry!

Food Journal:

Breakfast – Banana

Lunch – Chilean sandwich + fries from Chilenazo

Dinner – Jersey Mikes sub

Exercise Journal:

Rest Day today – was super soar from the move yesterday. Had to spend the day moving the rest of the miscellaneous stuff.

Day 28

Day 28 - Weight: 196.6 lbs

Day 28 – Weight: 196.6 lbs

Day 28 - Front

Day 28 – Front

Day 28 - Side

Day 28 – Side

Weight: 196.6 lbs

Food Journal:

Breakfast – skipped (not on purpose, hadn’t been grocery shopping yet)

Lunch – Sushi Stop (3 rolls – Eel Avocado, Whitefish Tempurah, Dynamite Roll)

Dinner – small Caesar salad + 1/2 Chicken Panini sandwich

Exercise Journal:

100 pushups

Ab Ripper X

3 mile walk

Notes:

Moving really interrupts life! A “one day move” turned into a “3 day move” when you consider unpacking, then settling in. I went grocery shopping today and only bought salad ingredients, so I will be back into my normal routine tomorrow. I must’ve burned a ton of calories moving over the weekend, because even though I couldn’t “exercise” I sure got a workout. Tomorrow I plan to double-up with a 5 mile run and a P90X. I’ll try and go extra hard for the last 2 days of the challenge.

Day 29

Day 29 - Weight: 194.6 lbs

Day 29 – Weight: 194.6 lbs

Weight: 194.6 lbs

Exercise Journal:

Ab Ripper X

20 minute weight work-out

4 mile walk

Food Journal:

Breakfast – 1/2 chicken panini (yesterday’s leftovers)

Lunch – Sante Fe style salad w/ 1/2 chicken breast

Dinner – beef jerky + raspberries

Day 30

6/27/2012

Day 30 - Weight: 193.8 lbs

Weight: 193.8 lbs

Food Journal:

Breakfast – few pieces of Beef jerky + peach


UPDATE 7/7/2012: Click here to view my results and see Before & After Weight Loss Pictures.

Facebook Comments

comments

  • Debidrecksler

    In my opinion, 30 pounds in 30 days is much too extreme of a weight loss. If you lose 10 pounds over the next month, it will be a successful weight loss and you will probably keep it off. The whole thing with losing weight is setting realistic goals. Your plans sound very reasonable, however I think you should relax your rules one day a week and have something you enjoy that you don’t normally eat when you diet. Michelle Obama was on The View today. She just wrote a cookbook. She said that she and the family eat healthfully all week but have a little treat on the weekend. I think the key to your success will be your exercise program. I know first hand how you stick to your goals when you make up your mind to do something! Best of luck. I have a personal interest in seeing you succeed!

  • http://www.adventurepaul.com AdventurePaul

    Thanks for the encouragement, Ma. Like I said though, worst case scenario is that I hit a target somewhere in between 0 and 30 pounds in the next 30 days. That doesn’t seem so bad. The execution plan would be the same whether I set the goal at 10 pounds, 20, or 50. “30 Pounds in 30 Days” had the best impact on search engine ranking haha!  So we’ll see what happens! Love you. 

  • Gambit a.k.a. Vinchenzo

    Not to be gross here, but did you lose 6 pounds of poop overnight by simply eating light for a day but sticking to the regular Paul routine of 7-10 poops per day?

  • http://www.adventurepaul.com AdventurePaul

    hah, well.. you’re not too far from the truth. I was surprised at the 6 pound drop too, but later that day I fluctuated back up to 210. The previous days (before the challenge) I was right at 212-213. 

    A lot has to do with the fact that I weighed myself on the 2nd day after a 5 mile walk (hadn’t fully re-hydrated yet), and had eaten a very light breakfast (I think just a banana). That and a poop might account for the drastic one-day weight loss. 

    I’m not too concerned with the day to day loss, since, as you mentioned, food, water, and poop can play a few pound role in that. More interested in losing body fat over the course of a month. In all my diets (the few I’ve ever been on), I never actually shoot for a 1xx lbs weight, I aim for a range like 175-180 since those things mentioned above cause daily fluctuations. 

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  • Captain America

    I love that we’re having a conversation about weight fluctuations as a result of poop schedule.  We should start a blog because I just know this is stuff America is interested in!

  • http://www.adventurepaul.com AdventurePaul

    The other day I saw a tv commercial advertising a product that I could have sworn said “Anal Diarrhea” on it’s label. I said, “haha What other kind of diarrhea is there?…  Well, I guess there is Verbal Diarrhea”

    So the above convo is a perfect example of Verbal Diarrhea. 
    I rewinded the commercial and saw that I misread. The label said “Anti Diarrhea” I guess we see what we want to see. 

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  • Mariella

    I’m proud of you Paul! Great Job!

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  • Mirra

    A Nutritionist and Weight Loss surgeon helped me on a weight loss program a few years ago. Some of her most surprising guidance:(1) Don’t eat fruit( a natural source of sugar) until the evening. Your metabolism shuts down when sugar is introduced to your body, which in turn shuts down your caloric burn. (2) Eating protein, increases your metabolic rate, so more calories are burned(more so for women). A non-surprise: carbs( even “good” cards) slow the metabolic rate and do a great job at shutting down the calorie burn. Guys lose body fat quicker than women and and keep it off easier- so aren’t you a lucky camper?

  • http://www.adventurepaul.com AdventurePaul

    haha, yeah I am a lucky camper. Although during that 30 days I sure missed peanut butter cups and gummy worms!

    Thanks for reading and contributing Mirra. That advice you gave is very helpful. When I lived in Thailand, eating fruit for dinner was the normal thing to do. My business partner recently started dieting again and was eating just a fruit bowl for lunch. I encouraged him to switch that up and do that for dinner instead. I didn’t know the science behind it, I just knew that Thai people were skinny and that’s what they did!

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