Day 1

I’d love to say this is the most important day...but the truth is, I’ve started this day thousands of times.
You could call me a professional starter… just not always a finisher. But that’s changing.

I’m beginning a new chapter, and part of that includes sharing videos. I’m still getting everything set up, so I appreciate your patience as I work through the process. It’s a journey, and I’m finally committed to seeing it through.

I would’ve started this weeks ago… but first, I had to clear out the kitchen of all temptations.
And no, I didn’t throw away the junk food. I ate it. I know myself well enough to say, “Might as well have one last treat before heading into the desert.”

I can already hear future me making comments about it, but the truth is, starting something new is scary. Comfort food is familiar, it’s safe. Letting go of it felt like letting go of a part of that safety net.

This daily Journal, aka blog, will list all foods, exercise, and weight.  I’m working on getting everything set up to start sharing videos soon. Thanks for your patience, it means a lot.  And FYI: All of my meals are homemade,  I try to use nothing processed.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: 3 Tacos on corn Tortilla (Ground Beef, Celery, Jalapeno Pepper, Red Cabbage, Zucchini, Carrot, Red Vinegar, Taco Blend Seasoning), Vitamin B+ energy drink.
Dinner: Steak & Veggies

Exercise:  Cardio Warm-Up & Cardio (Double the miles)

Weight: 275 lbs

Day 2

As I'm trying to stick to clean eating, my family came over and, of course, they asked me to make homemade chocolate chip oatmeal cookies. Hahaha. Just as I had cleared out every last bit of "bad" food from my kitchen, here comes the request for sweets!

Naturally, I made the cookies (because how can you say no to family?) and sent all the leftovers home with them.

This brings up an interesting point and a philosophy about cheat meals. I’ve adapted parts of the programs in Body for Life by Bill Phillips, Kinobody by Greg O'Gallagher, and Total Body Makover by Bob Greens. In these program, they actually encourages having one cheat meal per week. The idea is that knowing you can indulge within a few days makes it easier to stay disciplined the rest of the time.

That said, a cheat meal doesn’t mean going overboard. If you’re craving pizza, it’s a slice or two, not the whole 18-inch pie. Same goes for sweets: one slice of cake, not the entire thing.

Now, with keto, the approach is different. From what I understand, the goal is to deprive your body of carbs and sugar so it starts burning fat for fuel. Introducing carbs once a week could potentially confuse the body making it think its usual fuel source is back, and possibly slowing down fat adaptation.

So here I am, Day 2 of trying to eat clean not even close to ketosis or fat burning and already breaking my diet. Classic!

Meals today:
Breakfast:  Tamale & over easy eggs, Yerba Mate, daily vitamins
Late Lunch: Grilled Chicken and Rice, Vitamin B+ energy drink. 2 Chocolate Chip Cookies

Exercise:  Sunday - No exercise

Weight: 275 lbs

Day 3

Stupid cookies. I woke up craving them like a man dying of thirst in the desert. Grrr. And of course, I step on the scale only to see it go up. Not down. Up.  Add to it all, eating the rice is just as much of a no no.  Got to work on my discipline but it is hard when everyone else is eating the things you are not suppose to eat. 

So, I’m laying down a new rule: no eating after 6 p.m. I’m going to push myself to finish all meals earlier in the day and see if that helps shift things in the right direction.

On the bright side, my workout today was more intentional. I didn’t go all out to the point of injury, but I made sure to get a solid session in.

Food, though… today’s been a challenge.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Grilled Chicken Thighs, Celery, Jalapeno Pepper, Red Cabbage, Vitamin B+ energy drink.
Dinner: Protein crackers & hard cheese
 

Exercise:  Cardio Warm-Up & Lower Body Training

Weight: 275.3 lbs

Day 4

I’m sore today, really sore. Every movement during my workout felt like a battle. And the diet? Nothing in the fridge sounds remotely appealing. I’m digging deep into my willpower reserves just to stay on track.

It’s frustrating gaining weight instead of losing it, feeling hungry, and aching all over. I even changed the batteries in the scale because I was convinced it had to be broken. But according to Professor Google, this might actually be muscle gain. Apparently, muscle weighs more than fat.  Or I am missing some calories.  Either way, very frustrating.  I know that I am not yet in a calorie deficiency or in a state of ketosis.  

So today’s goal is simple: just make it through without giving in or breaking down. One step, one choice, one moment at a time. I feel it all, and I know I’m not alone.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Grilled Chicken Thighs, Celery, Jalapeno Pepper, Red Cabbage, Avocado, Garlic, Vitamin B+ energy drink, Sparkling Water.
Dinner: Sparkling Water

Exercise:  Cardio Warm-Up & Mobility / Stability

Weight: 275.7 lbs

Day 5

Upper Body Workout Update, Today was an upper body workout day, and it felt like a “good hurt” the kind that eases soreness rather than intensifies it. I’m still feeling it, but it’s noticeably less intense than before, but I know that more upper body soreness is coming, I'm expecting it.

Last night, I fully intended to eat dinner, but time got away from me. I ended up just sipping on sparkling water and went to bed a little hungry. I’m not sure if that played a role, but this morning the scale moved… downward. Yes, it went down! 🎉

One thing I’ve learned is the importance of getting a full night’s sleep around 8 hours, depending on your age. Too little sleep can hinder progress, and surprisingly, too much can too. Sleep is just as crucial to weight loss as diet and exercise.

So technically, I’m down a few pounds today, and that’s a huge motivator to keep going.

It’s worth noting: the scale was creeping up before it started going down. It took about four days to see any results.

Words of Encouragement, Hang in there. The scale doesn’t lie—it just takes time to reflect your efforts.

A friend of mine who’s deep into fitness once told me:
"How many years did it take to put on the weight? Don’t expect to lose it all in one day."
It’s a journey. Stay consistent, stay patient, and trust the process.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Grilled Stake, Celery, Jalapeno Pepper, Red Cabbage, Avocado, Garlic, Vitamin B+ energy drink, Sparkling Water.
Dinner: 3 Tacos on corn Tortilla (Ground Beef, Celery, Jalapeno Pepper, Red Cabbage, Zucchini, Carrot, Red Vinegar, Taco Blend Seasoning), Sparkling Water

Exercise:  Cardio Warm-Up & Upper Body Training

Weight: 272.5 lbs

Day 6

I had tacos last night for dinner, again eating before 6 PM, but went to bed feeling a little nauseous. I am thinking it was the peppers.  I regret having them, not because they were bad, but because I didn’t want to break the momentum of losing weight. The good news is that I did lose more weight. The not-so-good news? Most of it is likely water weight.

According to online sources, a rapid 5-pound drop at the start of a diet is usually due to losing water and glycogen rather than fat. When you cut calories or carbs, your body first uses up glycogen, a stored form of sugar that binds to water. This initial loss is common and typically happens within the first one to two weeks.

Another resource explains that it’s normal to see a big drop early on because your body isn’t used to the sudden change in food intake and energy expenditure. As stated, this early weight loss is water weight.

Cravings are strong right now. I need to stay extremely disciplined as we head into the holiday season, which means resisting the endless treats, snacks, sweets, and everything on the “naughty” list.

🎥 Just recorded my first YouTube clip for MyRealRebuild!
Next up: some quick edits and then posting to start building awareness for the site and to share my personal journey of rebuilding and transformation.

This is just the beginning. Stay tuned for real stories, real progress, real recipes, and real motivation. 💪 Everything is happening in real time. Beyond building awareness for this site, the goal of these recordings is to let you watch the transformation as it unfolds—step by step, in real time.
#MyRealRebuild

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Grilled Chicken, Celery, Jalapeno Pepper, Red Cabbage, Pork Tamale, Greek Yogurt, Salsa, Vitamin B+ energy drink, Sparkling Water.
Dinner: Grilled Chicken

Exercise:  Cardio Warm-Up & Mobility / Stability

Weight: 270.8 lbs

Day 7

I’ve officially broken the 270 lbs mark, a huge milestone! Yes, I know water weight plays a role, but honestly, I don’t care. Crossing that line means I’ve truly started this journey, and it proves that I can do it. The key now is to stay focused and avoid making choices that set me back. I never want to see the 270s again.

On another note, video editing is way harder than I expected. I’ve been trying to make it work with free tools, but I’ll probably need to invest in something better. My goal is to start posting videos, at least three per week. Plus, I need to begin taking daily progress photos to document the changes.

Someone asked me about the portions in my meals, so here’s what I’m doing:

I start by finely chopping about ½ cup of red cabbage. I like a little heat, so I add one pepper, also finely chopped. To make the meal feel bigger, I include two celery stalks, chopped small. This acts as my “rice” a healthy, low-carb base that adds volume without adding calories.

Next, I add half of a small Roma tomato and half an avocado. The avocado provides healthy fats that help keep me full. For cheese, I stick to one slice only. If I use Greek yogurt or salsa, it’s about 2–3 tablespoons each.

This “rice substitute” mix has become the foundation for many of my meals because it’s versatile and low in carbs. I can take it in different directions:

• Add olive oil and red wine vinegar for a European flavor.
• Mix in Greek yogurt and salsa for a Mexican-style dish.
• Pair it with steak and seasonings for a hearty option.

This approach is becoming one of my staples, and I plan to stick with it for a while, at least until I hit more weight-loss goals. For protein, I keep portions reasonable because I don’t want excess protein converting into sugar.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Grilled Sausage, Celery, Serrano Pepper, Red Cabbage, Avocado, Tomato, Hard Cheese, Pork Tamale, Greek Yogurt, Salsa, Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:   Cardio Warm-Up & Lower Body Training

Weight: 269.8 lbs

Day 8

Of course, I slipped up on my diet, ate poorly, and broke past 270 lbs again. I used my “cheat meal” as an excuse to grill some hamburgers. (Tip: Mix salsa into your ground beef before forming your patties—it adds great flavor!)

The ground beef wasn’t the problem, it was the fresh bread I baked. I’ve been experimenting with bread recipes to create a healthy, keto-friendly, low-carb option that actually tastes good. My plan is to share the recipe once I find a decent alternative. 

So far, I’ve been working with almond flour, regular flour, and gluten. It’s definitely a work in progress! Today’s bread was nowhere near what I’m aiming for, but at least I’m getting back into the baking groove

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Hamburger, Homemade Roll, Tomato, Cheese, Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:   Cardio Warm-Up & Cardio (Double the miles)

Weight: 270.2 lbs

Day 9

Today was a rest day. I made a really good meal that’s technically keto-friendly—but definitely not diet-friendly. If you eat this while your body is in ketosis, it shouldn’t cause any harm. But if you’re not in that state… let’s just say the heavy cream can be a bit detrimental.  Homemade New England style Clam Chowder.  

The real culprit, though, was the oatmeal. I already know it’s a gut killer for me, but I needed a break from eggs.

I let my body recover from intense exercise, but I still managed to get in a walk.

Meals today:
Breakfast:  Oatmeal & Blueberry's, daily vitamins
Lunch: Clam Chowder, Vitamin B+ energy drink, Sparkling Water.
Dinner: Roll& Cheese

Exercise:   Sunday - No exercise

Weight: 271.8 lbs

Day 10

Back to the grind this week, and I wanted to start strong, so I hit a really intense upper-body workout. Trying to shake off those weekend slip-ups!

I pushed hard today. Honestly, this was probably my first truly intense workout since starting this journey. Before now, most of my sessions were just cardio warm-ups. But today, I hit some milestones:

• Push-ups & sit-ups: 50 each
• Walking pace: 20-minute mile
• Strength training: 35 lb dumbbells

According to Body for Life by Bill Phillips, strength training keeps burning carbs and calories throughout the day. And I’ve noticed something else, when I work out, my mind feels sharper and I’m way more productive.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Avocado Toast, Pear, Vitamin B+ energy drink, Sparkling Water.
Dinner: Grilled Sausage. Toast & Cheese

Exercise:   Cardio Warm-Up & Upper Body Training

Weight: 270.6 lbs

Day 11

Lost a little focus as taking steps backwards hurt my pride in my progress.  I have no one to blame but myself as from my cheat meal and eating bread broke my streak.  The real frustration is you eat 1 bad meal, you gain 5 lbs and it takes a week of serious dieting to lose that weight.  

It can feel like one indulgent meal suddenly adds several pounds, but here’s what’s really happening:

Why It Seems Like You Gain 5 Pounds Instantly

Water Retention
Foods high in sodium or carbs cause your body to hold onto water. For example:

• Extra sodium → more water retention.
• Extra carbs → stored as glycogen, which binds water (about 3–4 grams of water per gram of glycogen).

Food Weight
The actual food you ate is still in your digestive system. A big meal can weigh 1–3 pounds until it’s processed.

Scale Fluctuations
Daily weight changes of 2–5 pounds are normal due to hydration, digestion, and hormonal cycles—not fat gain.

Important Reality Check

• 1 pound of fat = ~3,500 calories.
  To truly gain 5 pounds of fat, you’d need to eat ~17,500 extra calories, which is almost impossible in one sitting.

So that “5-pound gain” is mostly water + food weight, not actual fat. It usually normalizes in 1–3 days if you return to your usual routine.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Clam Chowder, Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:   Cardio Warm-Up & Mobility / Stability

Weight: 270.5 lbs

Day 12

The yo-yo effect of weight.   It’s normal to see fluctuations in your weight from day to day, this is often called the “yo-yo effect.” These changes can be due to water retention, meals, or other factors, and they don’t reflect your overall progress. Don’t lose hope if the scale moves up temporarily. Stay consistent with your healthy habits and remain vigilant; long-term trends matter far more than short-term numbers.

I got mixed up on my workouts and did another Upper Body today.  Wow, I feel the muscle burn today.  It is making me feel alive.  It is a nice mistake.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Clam Chowder, Hamburger, Cheese, Avocado, Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:   Cardio Warm-Up & Mobility / Upper Body Training

Weight: 268.9 lbs

Day 13

Remember, every step you take toward your health is a victory. Losing weight and sticking to exercise isn’t about perfection, it’s about progress. There will be days when it feels hard, but those are the days that build strength. Focus on consistency, not speed. Celebrate small wins, because they add up to big results. You’re not just changing your body, you’re building discipline, confidence, and a healthier future. 

**“I’ve shared this before, but it’s worth repeating: every time I exercise, I’m not just working on my body, I’m feeding my mind. Intentionally read, listen, and watch educational, spiritual, and positive input while I am working out.  Not entertainment. This is intentional. I start with scripture to nourish my soul, then move to content that helps me grow and change.

People often ask, ‘What’s your end goal?’ My answer: in which area? Yes, I want to lose weight and reach a healthy 170 lbs. But beyond that, I want to become the best version of myself. Just as the right fuel is essential for physical health, the right input is vital for mental growth.

I’ve become very selective about what I read, watch, and listen to, books, movies, music, social media, because everything is input. And input determines output. I can control what I consume, and that control shapes who I become. As I rebuild, my goal is simple: to be better. A better me starts with better input.”**

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Ground beef, Bacon, Sausage, Cheese, Greek Yogurt, Pear, Blueberries, Vitamin B+ energy drink, Sparkling Water.
Dinner: Fruit Juice

Exercise:   Cardio Warm-Up & Mobility / Stability

Weight: 268.2 lbs

Day 14

Today feels like one of those tough days. I’m really craving junk food and need to stay mindful because I already know my willpower is low. I got my workout in, but it didn’t give me the same burn as yesterday. My mental focus isn’t as sharp either. It’s a bit frustrating to see how closely all these things are connected.

Doing a quick search helped connect the dots:  Mental focus and physical workouts are connected through several physiological and psychological mechanisms:

1. Blood Flow and Oxygenation:  Exercise increases blood flow to the brain, delivering more oxygen and nutrients. This supports cognitive functions like attention, memory, and decision-making.

2. Neurochemical Changes: Physical activity boosts neurotransmitters such as:

• Dopamine (motivation and reward)
• Serotonin (mood regulation)
• Endorphins (stress relief) These chemicals improve mental clarity and reduce brain fog.

3. Stress Reduction: Workouts lower cortisol (stress hormone) levels, which can otherwise impair focus and concentration.

4. Energy and Fatigue: If your workout is too intense or your recovery is poor, fatigue can set in, reducing mental sharpness. Conversely, moderate exercise often enhances alertness.

5. Sleep Quality: Regular exercise improves sleep, which is critical for cognitive performance. Poor sleep after a workout can make focus harder.

So, my workout didn’t feel effective or left feeling drained,  this helps explain why my mental focus feels off.
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Homemade Pizza (Regular Crust) Vitamin B+ energy drink, Sparkling Water.
Dinner: Pizza, Cinnamon Roll

Exercise:   Cardio Warm-Up & Mobility / Lower Body Training

Weight: 267.8 lbs

Day 15

I knew today would be a challenge, I had planned on making a healthy meal. But then the rest of the house chimed in and asked for the real deal: pizza.

My version of pizza is a little different. After living in Italy for two years, I learned how to make authentic focaccia and marinara sauce. So, I combine these two classics and dress it up like a traditional pizza.

This is my love language: crafting incredible Italian food. When it comes to Italian cuisine, I cook by taste, not by strict measurements.

Take fresh tomatoes, for example. How long have they ripened on the vine? Store-bought tomatoes are usually picked early and ripen off the vine, which makes them less sweet and sometimes a bit bitter. Vine-ripened tomatoes, on the other hand, tend to be naturally sweeter.

So, depending on the flavor, you learn to balance the sweetness or bitterness before creating your base. That’s the art of authentic Italian cooking.  The marinara sauce typically takes me 5 hours, making it from scratch.  

And yes, I knew my diet didn’t stand a chance this weekend.
 

Meals today:
Breakfast:  2 hard boiled eggs, daily vitamins
Lunch: Ground beef, Zucchini, Green Onion, Serrano Peppers, Mushroom, Red Cabbage, Garlic (Stir Fry) Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:    Cardio Warm-Up & Cardio (Double the miles)

Weight: 267.2 lbs

Day 16

Every week, I feel like I’m my own worst enemy. One “cheat meal” and my weight shoots back up to 270. This approach isn’t working, it’s far too slow, and I should be making real progress toward losing weight.

At least I didn’t break 270. But now I’m asking myself: do I give up the cheat meal? It’s something I’m seriously considering.

On the flip side, I have lost weight since starting, just much more slowly than I expected.

Just giving you an update: weekends slip by so quickly that I barely have time to sit down and write updates. Time management is definitely something I need to improve.
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Leftover Homemade Pizza (Regular Crust) Vitamin B+ energy drink, Sparkling Water.
 

Exercise:    Sunday - No exercise

Weight: 270.0 lbs

Day 17

Determined to make up for the weekend, I hit the weights hard and pushed through a solid workout. I also made sure no leftovers survived into Monday, everything went to the visitors, who happily (and greedily) took them off my hands.

Lately, I’ve been thinking about the books I’m reading. As I finish one and start another, the idea of going back and rereading Grit by Angela Duckworth keeps coming to mind. 
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Ground beef, Zucchini, Green Onion, Serrano Peppers, Mushroom, Red Cabbage, Garlic (Stir Fry) Vitamin B+ energy drink, Sparkling Water.
Dinner: Grilled Chicken & Potato

Exercise:   Cardio Warm-Up & Mobility / Upper Body Training

Weight: 269.8 lbs

Day 18

Let’s be honest, some days, motivation just doesn’t show up. The to-do list feels heavier, the goals seem distant, and even small tasks can feel overwhelming. It’s normal. We all hit those walls.

But here’s the thing: progress doesn’t always come from big bursts of inspiration. Sometimes, it’s about showing up even when you don’t feel like it. It’s about taking one small step, then another, and trusting that momentum will follow.

Whether it’s writing a few lines, answering one email, or simply organizing your thoughts, those small actions matter. They build resilience. They keep the engine running.

So if today feels like a drag, that’s okay. Take a breath. Do one thing. Then another. You’re still moving forward, and that’s what counts.
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Fresh ground Nut Butter, banana, Roll Vitamin B+ energy drink, Sparkling Water.
Dinner: Protein Water

Exercise:   Cardio Warm-Up & Mobility / Stability

Weight: 269.9 lbs

Day 19

No idea what was in the water today, but super motivated.  Hard core workout, really put in some effort into the workout.  Mood swings during dieting are quite common and can be caused by a combination of biological, psychological, and social factors. Here's a breakdown of the main reasons why this happens:

Biological Causes

Blood Sugar Fluctuations
When you reduce calorie intake or skip meals, your blood glucose levels can drop. Since glucose is the brain’s primary fuel, low levels can lead to irritability, fatigue, and mood swings.

Hormonal Changes
Dieting can affect hormones like cortisol (stress hormone) and serotonin (mood regulator). Low blood sugar can trigger cortisol release, which may increase feelings of anxiety or depression. 

Nutrient Deficiencies
Restrictive diets may lack essential nutrients like:

• B vitamins
• Magnesium
• Omega-3 fatty acids
• Iron and zinc
  These are crucial for neurotransmitter production and brain function. 

Gut-Brain Axis Disruption
Your gut microbiome plays a role in mood regulation. Diets low in fiber or high in processed foods can disrupt gut health, affecting mood via the gut-brain connection. 

Psychological & Social Factors

Dieting Stress & Restriction
Constantly thinking about food, counting calories, or fearing weight gain can create mental stress and emotional fatigue. 

Unrealistic Expectations
If progress feels slow or results don’t match expectations, frustration and self-doubt can lead to mood swings.

Social Isolation or Pressure
Changing eating habits can affect social interactions, especially if friends or family aren’t dieting. This can lead to feelings of isolation or resentment. 

Tips to Manage Mood Swings While Dieting

• Eat balanced meals every 3–4 hours to stabilize blood sugar.
• Include healthy carbs like whole grains, fruits, and vegetables.
• Avoid ultra-processed foods and excessive sugar.
• Take a multivitamin if your diet is restrictive.
• Practice mindful eating and set realistic goals.
• Stay hydrated and get enough sleep.
• Consider intuitive eating to reduce stress around food. 
   

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Sausage and cheese on a roll, Roll Vitamin B+ energy drink, Sparkling Water.
Dinner: Chili

Exercise:   Cardio Warm-Up & Mobility / Lower Body Training

Weight: 268.7 lbs

Day 20

Reality hit me today: the cheat meal strategy just isn’t cutting it. Not in terms of maintaining weight, that part works fine. But when it comes to actually losing weight, it’s holding me back. I’m barely losing any weight.  

I want to be more aggressive with my weight loss, and I’m not looking to rely on expensive prescriptions or take any risks with surgery.

And now, here comes the Holiday Season… when everyone suddenly becomes a gourmet chef, bringing over all the foods that are definitely not on the “healthy choices” list.

This isn’t me giving up, just me venting some frustration. I’m still committed, just recalibrating.  Maybe I need to adjust my expectations over the Holidays.

A healthy and sustainable rate of weight loss is typically 1 to 2 pounds per week, according to experts like the CDC and registered dietitians. 

Here’s why that range is recommended:

• Sustainability: Losing weight gradually helps you maintain the loss long-term.
• Health Protection: Rapid weight loss can lead to muscle loss, nutrient deficiencies, fatigue, and other health risks.
• Body Adaptation: Your body needs time to adjust to changes in diet and activity without triggering stress responses or metabolic slowdown.

My goal is to lose around 2.5 pounds a week. I know that’s a bit above the typical “healthy” range, but it still feels safe, especially since I’m starting from a higher weight. That said, I do want to be more aggressive with my progress, but I’m not willing to go down the road of extreme calorie cuts, expensive prescriptions, or risky procedures. I want to do this the right way.

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Sausage and cheese on a roll, Roll Vitamin B+ energy drink, Sparkling Water.
Dinner: Cereal & Greek Yogurt, Blueberries

Exercise:   Cardio Warm-Up & Mobility / Stability

Weight: 268.9 lbs

Day 21

As the scale creeps down, I feel the spark of progress pushing me forward. When cravings hit, I remind myself: just hold on for one more day, because every small victory builds the strength for the next. I’m not just chasing a number, I’m building a mindset. One day, one choice, one step at a time.
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: Bacon and cheese on a roll, Roll Vitamin B+ energy drink, Sparkling Water.
Dinner: Cereal & Greek Yogurt, Blueberries

Exercise:   Cardio Warm-Up & Mobility /Upper Body Training

Weight: 267.1 lbs

Day 22

I have a road trip today - and this is the real test, can I eat and find healthy choices while traveling.  I will update in more detail.
 

Meals today:
Breakfast:  2 hard boiled eggs, Yerba Mate, daily vitamins
Lunch: ???  Vitamin B+ energy drink, Sparkling Water.
 

Exercise:    Cardio Warm-Up & Cardio (Double the miles)

Weight: 268.2 lbs

Day's 23-32

Navigating Setbacks on the Road

This past week was a work trip, and I brought my work laptop along with the intention of staying productive. Unfortunately, due to strict compliance policies and monitored traffic on my device, I wasn’t able to make any updates or progress on my usual tasks. I also didn’t pack a backup device, which limited my options even further.

To add to the challenge, I injured my back during the trip, which meant no workouts or physical activity. Despite these setbacks, I made a conscious decision not to let frustration or disappointment take over. Instead, I accepted the situation as my current reality and focused on what I could control.

Nutrition-wise, I didn’t stick perfectly to my diet, but I also didn’t go off the rails. I made decent choices and kept things balanced, which I consider a win given the circumstances.

One key takeaway from this week: I need to start incorporating video into my updates. Sharing progress visually across different platforms feels like the next step in this journey. So right now, I’m diving into learning how to create and post content with video and images to better document and share my experience.

This week’s posts will look a little different as I give my body time to recover and work through the technical side of video content creation. Thanks for following along, I’m excited to keep evolving and sharing this journey with you.

Day's 33...

A Quick Pause

I ended up getting sick while traveling, honestly, it felt inevitable given the high risk and the major shift in my environment. Being in large crowds definitely didn’t help!

For now, updates are on hold while I recover. During this downtime, I’m also planning a big change: moving this blog to a video format. Instead of daily posts, I’m considering publishing 3–4 video updates per week to keep things fresh and engaging.

Changes are coming soon!

...

Update:
Turns out the sickness is COVID, and it has really knocked me down. It’s been a long time since I’ve felt this sick. I apologize for any delays, right now, my priority is getting well before I can fully return to my Health Rebuild journey.  This round of COVID feels like it is in my bones, inside the bone marrow, any exertion, walking, getting up, even sleeping is painful inside my bones.  Feels like the bones have become brittle.

Side Note:
When you’re sick, nothing sounds good, especially food. It’s strange how even your favorite meals lose all appeal when your body is fighting to recover.