Starting January 4th, 2026, I’m doing a focused weight loss cut and running it through Saturday, March 28th. The goal is to lose 15 pounds while still living a normal life as a dad of three, with a fourth on the way in March, working a full-time job, and actively running and growing my own business. No extreme dieting. No cutting out entire food groups. And definitely no pretending life gets put on pause just because you’re trying to lose weight. This 15 pound weight loss cut is something I’m doing intentionally and documenting in real time.
Because I’ve been in pretty good shape for most of my adult life, some people may be skeptical about whether I really understand what they’re going through while trying to lose weight. I get it. I’ve coached many clients over the past decade on a similar path, but I’ve also gone through a focused 25 to 30 pound cut before myself. But over the past couple of years my focus has been more on strength and longevity, especially after going through two hip surgeries. This time around, I want to document the process and show that fat loss is still very doable, even when you don’t have a lot of weight to lose.
Losing weight when you’re closer to a healthy range is actually harder, not easier. There’s a lot less margin for error. So instead of just talking about it, I’m documenting it. Every day I’ll log my calories, steps, workouts, protein, and morning bodyweight. I’ll also add a short note about how the day actually went. This article will be updated daily, so if you want to follow along, everything will live right here in one place.
Day 30: February 2nd, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 7,602
Workout: Yes, treadmill
Today was a bit of a late start, but I was still able to get a treadmill run in, which helped bump steps up a bit. The day itself was busy. My son had a basketball game and my daughter had gymnastics, so we were on the move most of the afternoon and evening.
My mother-in-law was in town, so we ordered pizza for dinner before the basketball game. I had a sandwich and half a slice of pizza, which felt reasonable. Eating out definitely makes things more challenging, especially when leftovers are around, but that just means being a little more intentional.
We’re about a month into this now, and things are going well overall. I’ve seen lows in the 167s with some normal fluctuations. The plan this week is to tighten things back up and keep the trend moving in the right direction.
Day 29: February 1st, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 7,043
Workout: Yes, upper body
Sunday was a good day overall. We went to church in the morning, and after church I was able to get an upper body workout in before my daughter had basketball. Later on, we walked around a pond with the kids and let them run around for a bit, which helped get some extra movement in.
We did end up going out to eat for dinner again. We’ve been eating out quite a bit lately, and that definitely makes progress harder. This isn’t new territory for me though. I’ve been here before and know where I need to draw the line.
The big takeaway is that it’s time to tighten things back up this week. The habits are still there, but fewer meals out will make things smoother moving forward.
Day 28: January 31st, 2026
Bodyweight: 169.4 lbs
Total Lost: 4.8 lbs
Calories: Did not track
Steps: 6,559
Workout: Yes, full body
I was able to get a workout in at the gym today and got a solid full-body session in. It was a very busy day overall. I had clients, my son had basketball practice, and we were moving around most of the day.
I also took my son out to lunch and we grabbed cheeseburgers together. Nothing tracked, but overall things felt reasonable. Steps were lower than I would have liked, but getting the workout in helped me feel like I was getting back into a rhythm after the last few days.
Not a perfect day, but a productive one, and that’s what matters right now.
Day 27: January 30th, 2026
Bodyweight: 169.0 lbs
Total Lost: 5.2 lbs
Calories: Did not track
Steps: 5,157
Workout: No
Friday was a full travel day. I was out of town most of the day and spent about four hours total driving. I had planned on getting a workout in at a gym while I was out, and I did have a little bit of time, but it ended up not happening.
Once I got home, I returned the rental car and then went out to eat with the family. I ate out twice earlier in the day as well, so three meals total were eaten out. I didn’t track anything.
Nothing surprising here. Travel days are usually the hardest to keep structured. The goal on days like this is to just do your best and move on without trying to overcorrect the next day.
Day 26: January 29th, 2026
Bodyweight: 168.6
Total Lost: 5.6 lbs
Calories: 2,282
Steps: 9,653
Workout: No
I didn’t get a workout in today, but nutrition was in a really good place. With travel coming up on Friday, the focus was just staying on track and not letting things drift before the weekend.
Steps were solid, just under 10,000. No workout, but nothing went off the rails either. A good example of how consistency isn’t always about checking every box on the same day.
Day 25: January 28th, 2026
Bodyweight: 169.6 lbs
Total Lost: 4.6 lbs
Calories: 2,783
Steps: 11,882
Workout: Yes, full body and treadmill
Today was a really good day. I got a full body workout in, including lower body plyometrics, upper body work, and a treadmill run. I had a little more time today than usual, so I was able to get a lot done. Steps were much higher, which felt good.
Calories were a bit higher too. I was on track most of the day, but did end in a surplus. I’m not worried about that at all. When you have days with a lot of physical activity, those are the right days to have higher calories. That’s part of managing this intelligently, not just chasing low numbers.
Feeling good overall. Thursday is going to be a busy day, and Friday I’ll be traveling out of town, so the plan is to get steps up tomorrow and stay as active as possible through the travel.
Day 24: January 27th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 5,847
Workout: One exercise
Tuesday was a bit of an in-between day. I didn’t weigh in this morning and didn’t track food. Steps were a little higher than Monday, but nothing significant.
I had planned on getting a full workout in and wasn’t able to make it happen, but I did get one exercise done. I knocked out some dumbbell deadlifts Tuesday evening. Sometimes something really is better than nothing. It’s not something I want to make a habit, but it’s still a small win.
Plan is to get a full body workout in tomorrow and get things tightened back up again.
Day 23: January 26th, 2026
Day 22: January 25th, 2026
Bodyweight: 168.6 lbs
Total Lost: 5.6 lbs
Waist Measurement: 34 1/8 inches
Calories: Did not track
Steps: 3,956
Workout: No
Steps were very low today. I took the day off work after being out of town all weekend, and the day filled up fast. My son had a basketball game, my daughter had gymnastics, and it was one of those busy family days where you’re moving around a lot but not actually getting many steps logged.
My wife and I also did our usual date night after the kids went to bed. We ordered food and watched a show together. I didn’t track food today.
Working on getting back into routine after a travel weekend and settling back into a normal rhythm. Even after a very busy weekend, the scale is still going down and my waist measurement has decreased each week.
Day 22: January 25th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 6,517
Workout: No
Today was my daughter’s birthday, so the day was built around that. I took her out to breakfast in the morning with my mom, and later we had a party with family and friends. I had two pieces of cake and some chocolate covered pretzels, so I know calories were definitely higher again today.
Movement was actually better than I expected. We spent a lot of time inside for the party, but after we got home and traveled back that night, I had to shovel the driveway, which added a bit more movement than planned.
Between Friday night, all day Saturday, and most of Sunday, this weekend was definitely higher calorie than normal. Weeks like that happen. The plan is to bet back into routine this week, tighten things back up, and keep moving forward. Still making good progress overall, and I’m excited to see how things look after getting a clean, consistent week back in.
Day 21: January 24th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 8,687
Workout: Yes, full body and stair stepper
We were out of town for a couple of events and stayed at my parents’ house. Saturday morning, I shoveled their driveway, and I also forgot my watch on the charger for part of the day, so I likely had more steps than what showed. Even so, I still ended up with a solid step count.
I went to the local gym and got a full-body workout in, along with some time on the stair stepper. Food-wise, I went out to lunch with my son, and we also had ice cream. I know I was definitely over calories for the day.
But this is where perspective matters. I’ve been consistent for weeks now, and one higher-calorie day doesn’t make or break progress. It’s just part of real life, especially when you’re traveling.
Day 20: January 23rd, 2026
Bodyweight: 169.0 lbs
Total Lost: 5.2 lbs
Calories: Did not track
Steps: 9,112
Workout: Yes, full body and treadmill
I was able to get a full body workout in today and a treadmill session before heading out of town. We were dealing with a snowstorm and had plans in town, so we ended up leaving a little earlier than expected.
Even with the travel day, I got the training in, which was a win. Going out of town always makes things a bit harder to control, especially with routines and schedules.
For the next couple of days, I won’t be tracking bodyweight since I won’t have access to a scale, and calories will be less precise as well. The focus will just be staying as consistent as possible, making decent choices, and not letting the weekend turn into a free-for-all.
Day 19: January 22nd, 2026
Bodyweight: 171.0 lbs
Total Lost: 3.2 lbs
Calories: Did not track
Steps: 8,895
Workout: Yes, upper body and treadmill
After being higher on calories a couple of days this week, the scale bump showed up today. That was expected. More food almost always means more water retention, especially with higher sodium and carbs in the mix. Nothing surprising here.
I was still able to get an upper-body workout in and a treadmill session. This is a good example of why you look at trends, not daily spikes. The habits are still there, and that’s what actually drives the long-term outcome.
Day 18: January 21st, 2026
Bodyweight: 167.6 lbs
Total Lost: 6.6 lbs
Calories: Did not track
Steps: 6,145
Workout: Yes, lower body
I was able to get a lower body workout in today, which was a win. Nutrition was mixed. The first part of the day went pretty well, but we ended up getting Chinese takeout for dinner. I know I was over my calorie goal, and that makes two nights in a row where dinner pushed things higher than planned.
Because of that, I’m fully expecting to see the scale bump up a bit. And that’s fine. Every day doesn’t need to be perfect. This is probably the first real setback in the first few weeks. I’ve been very consistent up to this point, and this is just part of the process.
The focus now is tightening things back up, especially with going out of town this weekend, which always throws another variable into the mix.
Day 17: January 20th, 2026
Bodyweight: 167.6 lbs
Total Lost: 6.6 lbs
Calories: Did not track
Steps: 7,215
Workout: No
Today wasn’t a great day nutrition-wise. I went out to eat for lunch, had a very stressful day, and didn’t handle it particularly well. A lot was going on, and food ended up being how I coped with it.
Dinner was pizza and brownies with the family. I didn’t track anything and definitely ate more than I had planned. Days like this happen. Even after working in the fitness and nutrition space for over a decade and teaching this stuff to clients, I still have days where things don’t go how I want them to.
The important part is not letting one off day turn into two. There’s no need to punish it or overcorrect. The plan is simple. Get right back on track tomorrow and keep moving forward.
Day 16: January 19th, 2026
Day 16: January 19th, 2026
Bodyweight: 169.4 lbs
Total Lost: 4.8 lbs
Calories: 2,770
Steps: 10,691
Workout: Yes, full body strength
Today was the first day when the scale jumped up a bit from the day before. Nothing concerning. There are a lot of factors that can cause this. Water retention, sodium, food timing, and overall stress can all play a role. This is just part of the process.
Movement was solid again for the second day in a row, and I got over 10,000 steps. Calories were higher but still intentional, and I got a full body strength workout in. Upper body, lower body, and a little bit of cardio to finish.
This is a good example of why you don’t panic over a single weigh-in. Even when the scale moves up, the habits are still there and the trend over time is what actually matters.
Day 15: January 18th, 2026
Bodyweight: 167.6 lbs
Total Lost: 6.6 lbs
Waist Measurement: 34.25 inches
Calories: 2,105
Steps: 13,811
Workout: Yes, treadmill run
Sunday was much better from a movement standpoint. After church we had Chipotle for lunch, and I went on a walk afterward. I still spent a decent amount of time sitting and watching football with my son, but overall movement was way up.
Later in the evening, I got a short treadmill run in as well, which helped push steps up over 13,000 for the day. Calories were solid, even with Chipotle in the mix. Another good example of how things can balance out when you stay consistent and don’t try to be perfect.
Day 14: January 17th, 2026
Bodyweight: 168.4 lbs
Total Lost: 5.8 lbs
Calories: 2,338
Steps: 4,246
Workout: No
Saturday was a pretty chill day. I didn’t get a workout in and movement was low overall. My son had basketball practice, and we spent most of the day watching football.
I had planned on getting more steps in, but it just didn’t happen. Calories were still in a good place though, which is a win on a lower movement day. Nothing to overthink here. Just one of those slower days.
Day 13: January 16th, 2026
Bodyweight: 168.4 lbs
Total Lost: 5.8 lbs
Calories: Did not track
Steps: 4,810
Workout: Yes, upper body
Friday was a very low movement day. I did get an upper body workout in, went to lunch with my wife and the kids, and cooked a homemade meal for dinner.
I didn’t track calories, but I was mindful of portions and how much I was eating. Steps were low, so the plan is to be more intentional about movement tomorrow.
Weight stayed the same as the day before.
Day 12: January 15th, 2026
Bodyweight: 168.4 lbs
Total Lost: 5.8 lbs
Calories: 2,182
Steps: 7,210
Workout: No
Yesterday was a pretty good day overall, even though work was stressful and there was a lot going on. Calories stayed in a good place, which is always a win on busier days.
Thursday night is usually our night to go out to eat, and we do pizza night most weeks. We ordered a stuffed-crust pizza and limited myself to two pieces. I was in bed by about 8:30 since I had a very early client Friday morning and needed to be up before 5 a.m.
Weight was slightly down again this morning. Proof you can enjoy pizza and still lose weight!
Day 11: January 14th, 2026
Bodyweight: 168.6 lbs
Total Lost: 5.6 lbs
Calories: 2,078
Steps: 7,210
Workout: Yes, lower body and treadmill run
I got a lower body rehab workout in today, still focusing on physical therapy style work for my hips. After that, I did a short walk/jog on the treadmill. Just getting some movement in and continuing to build tolerance.
Calories were very solid again. Dinner ended up being a little later, and I ate a decent amount. I didn’t get the run in until later in the evening, so I expected the scale to possibly fluctuate this morning since there wasn’t a lot of time between dinner and sleep. Even with that, the scale was still down.
Food quality was good and protein was high, which helps. Another good reminder that daily weigh-ins don’t always behave how you expect, but the overall trend continues to move the right way.
Day 10: January 13th, 2026
Bodyweight: 169.8 lbs
Total Lost: 4.4 lbs
Calories: 2,185
Steps: 6,919
Workout: Yes, lower body
Tuesday was a pretty normal day overall. Calories were solid and I was able to get a lower body workout in. The day itself was busy, which has been pretty standard lately.
I haven’t hit 10,000 steps in a bit. I’m letting step count be a little lower while still prioritizing workouts and staying consistent with nutrition. Even with that adjustment, things are still moving in the right direction. My minimum goal is 7,500, so I need to be a bit more intentional moving forward to be able to hit it consistently.
Day 9: January 12th, 2026
Day 9: January 12th, 2026
Bodyweight: 169.8 lbs
Total Lost: 4.4 lbs
Waist Measurement: 34.5 inches
Calories: ~2,680
Steps: 6,038
Workout: Yes, upper body and treadmill run
Yesterday felt like getting back into a groove. I got an upper body workout in and also did a treadmill run. Mondays are usually pretty busy for me, so there was a lot of sitting throughout the day. Steps were decent, but not as high as I would have liked.
My mother in law was in town, so we went out to dinner, which pushed calories a little higher. I still tracked everything and stayed aware of what I was eating. Weighing in this morning, the scale was still down, so the trend is heading in the right direction.
After the first week, I’m down roughly 4.5 pounds. Some of that is likely water weight, and some of it could be that day one was a little higher than normal. I’m not under the impression that five pounds of fat disappeared in a week. But the scale is moving the right way, and my waist measurement is down as well, which is what really matters.
Day 8: January 11th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 5,741
Workout: No
Since my son and I stayed at my parents’ house last night, I wasn’t able to weigh myself this morning. I didn’t track food today either. The focus was just eating as normally as possible.
I had planned on getting a workout in once we got home, but with the travel and weekend schedule, I decided to push it to Monday instead. Nothing fancy here. Just getting through the weekend and setting things up to get back into a routine.
Day 7: January 10th, 2026
Bodyweight: 170.4 lbs
Total Lost: 3.8 lbs
Calories: Did not track
Steps: 5,749
Workout: No
Saturday was a travel day. I went out of town with my son to Monster Jam, and we stayed the night at my parents’ house.
I did a good job eating normally before we left, kept dinner lighter, and had something small later in the evening. Nothing tracked, but overall it felt controlled and reasonable given the circumstances. One of those days where the goal is just not letting things spiral.
Day 6: January 9th, 2026
Bodyweight: 170.6 lbs
Total Lost: 3.6 lbs
Calories: ~2,462
Steps: 7,114
Workout: Yes, treadmill run
Calories were still a little higher yesterday, but nothing crazy. I did a treadmill run at a much slower pace and tried to be smart with it to give my hip flexor a bit of a break. The goal right now isn’t pushing speed or distance, just easing back into running conditioning so I can build on it later in the year.
Nutrition went well overall. My wife made an unreal chocolate cake, and I had two pieces. Still tracked everything and stayed aware of what I was eating. Protein was solid, and that makes a big difference. When you hit protein earlier in the day, it gives you more flexibility later on without things getting out of control.
Weight was down again this morning, which is a good sign. Even with slightly higher calorie days mixed in, things are still moving in the right direction.
Day 5: January 8th, 2026
Bodyweight: 171.2 lbs
Total Lost: 3.0 lbs
Calories: 2,763
Steps: 8,464
Workout: Yes, outdoor run
Yesterday was a pretty busy but normal work day. I did end up getting outside for a run, which was my first run in a couple of months. I’m still recovering from hip surgery, so I’ve been doing other forms of movement and intentionally holding off on running. This was more of a test than anything.
The run did flare up my hip flexor a bit, but it was helpful to at least see where I’m at right now. That gives me good information moving forward. I’ll be smart with it and adjust as needed.
Calorie wise, this was definitely my highest day so far. That’s not a bad thing. It’s good to have one or two days each week where calories are closer to maintenance, or even slightly above, depending on your long term goals. Overall, this was my highest calorie day of the week, and I’m completely fine with that.
Day 4: January 7th, 2026
Bodyweight: 171.6 lbs
Total Lost: 2.6 lbs
Calories: 2,104
Steps: 12,711
Workout: Yes, upper body
Wednesdays usually start early for me. I had an early client in the morning and was able to get a walk in before the kids were up, which helped a lot with steps right away. Wednesdays are typically my busiest day, and this one was no different. Lots of meetings and different things going on throughout the day.
I was also a guest on a podcast, which took up a chunk of time. After the kids went to bed, Wednesday nights are date night with my wife, and we spent some time watching a movie together. Even with a full day, I was able to get an upper body workout in and finished the day well over my 10,000 step goal. Busy day, but a solid one.
One thing to keep in mind when looking at weight loss is that the scale will move around from day to day. You’ll see that I actually gained weight compared to yesterday, but when you zoom out and look at the entire week, my weight is still down. That’s how this process usually works.
Daily weigh ins are influenced by a lot of things. Sleep, movement, stress, how much water your body is holding onto, and even when you last ate. Because of that, it’s completely normal to see these fluctuations, even when you’re doing everything right.
That’s one of the reasons I’m showing this in real time. I want you to see that progress isn’t perfectly linear and that the scale is often a lagging indicator. The day to day number matters a lot less than the overall trend over time.
Day 3: January 6th, 2026
Bodyweight: 170.8 lbs
Total Lost: 3.4 lbs
Calories: 2,333
Steps: 3,636
Workout: No
Today didn’t go as planned. A lot of unexpected meetings popped up, and most of the day was spent sitting and working on my computer. I didn’t get outside much, didn’t move a whole lot, and didn’t get a workout in.
We did take the kids to the park in the evening, which at least got us moving a bit, and that was a positive. Tuesdays are usually earlier nights for me since I’m up very early on Wednesdays for a client, so between the schedule and the workload, movement just ended up low today.
Day 2: January 5th, 2026
Bodyweight: 172.6 lbs
Total Lost: 1.6 lbs
Calories: 1,688
Steps: 6,755
Workout: No
Last night’s sleep wasn’t great, and I definitely felt it today. Energy was low pretty much all day. I had planned on getting a workout in, but it didn’t happen, and I was okay with that. Between being tired and the day getting away from me, forcing it didn’t make sense.
I made homemade grilled chicken nuggets and ate about half for lunch and the rest for dinner. Because of that, I ended up quite a bit under my calorie goal for the day. Protein was solid, but overall intake was lower than planned.
Day 1: January 4th, 2026
Bodyweight: 174.2 lbs
Waist: 35 inches
Calories: 1,950
Steps: 10,012
Workout: Yes, lower body
Today was a pretty relaxed day overall. We went to church in the morning, grabbed lunch afterward, and spent most of the afternoon together. Lunch was Chipotle, then we worked on a few things around the house before heading to the park. My wife, the kids, and I spent some time there, then came home and watched the Chiefs game.
After the kids went to bed, I got a lower body workout in. My wife and I usually try to do a simple date night, which usually means grabbing some food. Tonight it was McDonald’s. I had chicken strips and a Powerade. My wife got fries and I had a few of those.
I came in pretty close to my calorie target today. Protein was a little lower than planned, but nothing worth stressing over. I’ll tighten that up tomorrow.