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 57: March 1st, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 3,553
Workout: No
Saturday night we stayed at my sister’s house after my nephew’s birthday party. Sunday morning we got up early and spent some more time with family. My brother in law got a workout in, but I didn’t want to push things yet, so I just watched and continued taking it easy. After lunch we stopped by my grandma’s house, then made the drive back home, went to a book sale, and spent quite a bit of the day sitting between driving and visiting.
Nutrition wise, I probably went a little over again. We had takeout for dinner and meals have still been a little less structured while traveling and recovering. The good news is I’m continuing to feel better. I didn’t need to ice at all and didn’t take any ibuprofen, which feels like real progress. Hoping over the next couple of days I can ease back into a light workout and see how everything responds. With about a month left in this cut, the focus now shifts back to tightening up nutrition and gradually building movement back up so I can finish this last stretch strong.
Day 56: February 28th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 3,311
Workout: No
Saturday overall felt pretty good. I only needed ibuprofen once or twice, which is a good sign that recovery is moving in the right direction. I was out of town most of the day and spent quite a bit of time driving, probably around four hours total in the car, so movement was still pretty limited. I visited a friend, went to my nephews’ birthday party, and stopped to see some family as well, so it was a full day but mostly sitting and traveling.
Nutrition was fairly solid earlier in the day, but I did end up eating more in the evening while staying at my sister’s house and spending time with family. That’s pretty normal in those situations. Overall, I’m starting to feel better and hoping to ease back into workouts early next week as recovery continues.
Day 55: February 27th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: 1,945
Steps: 4,283
Workout: No
Friday was definitely a step in the right direction recovery wise. I started feeling quite a bit better and didn’t need to ice or take any ibuprofen throughout the day. I was able to get outside for a short walk around the block, which helped bring my step count up a little compared to the previous few days.
I still haven’t returned to workouts yet, but I was able to track all of my food again and stayed under my calorie goal, which was a big win considering activity has been limited this week. Right now, the focus is still on healing and easing back into normal movement so I can ramp things back up heading into the final stretch of this cut.
Day 54: February 26th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 1,907
Workout: No
Day three after surgery was definitely better. I almost doubled my steps, sarcastically speaking. I still didn’t move around much, but I also didn’t need to ice nearly as much or take ibuprofen today, which feels like a good sign that things are improving. I’m still taking it very easy and trying not to push anything too soon.
One thing I have noticed over the past few days is that I’ve been eating more at night. Part of that is probably boredom from being stuck inside and not being able to move much. Normally I’m active throughout the day, so this has been an adjustment. I’ve tried getting outside a little bit, but I also know I need to respect recovery and not overdo it.
Steps have obviously been very low the past few days, but right now healing is the priority. I’ve got my twin nephews’ birthday party on Saturday and I’m hoping to feel good enough to go. The main focus right now is recovery, so that heading into the final stretch, days 55 through 84, I can get back into a solid routine and finish this cut strong.
Day 53: February 25th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 1,385
Workout: No
Day two after surgery. Definitely feeling pretty sore today, which was expected. I spent a lot of the day icing and trying to stay off my feet as much as possible. Movement was very limited and steps were extremely low, but right now the priority is recovery, not training or fat loss.
I did not track calories or worry too much about nutrition today either. The main goal over the next few days is just letting the body heal so I can get back to normal activity soon. Sometimes progress means pushing forward, and other times it means slowing down enough to recover properly so you don’t set yourself back later.
Day 52: February 24th, 2026
Bodyweight: 167.6 lbs
Total Lost: 6.6 lbs
Calories: Did not track
Steps: Did not track
Workout: No
I had my vasectomy today, so activity was extremely limited. I didn’t track food, but overall I did fairly decent. I did eat later than normal the night before since I couldn’t have anything after midnight and knew I wouldn’t be eating the morning of surgery. That likely explains the bump up on the scale this morning.
Steps were very low. My phone showed under 2,000, and I didn’t have my watch on during surgery, so that’s probably close to accurate.
The next week will be about taking it easy and letting things heal. Movement will be limited, but that’s okay. Nothing dramatic needs to happen here. I know what to do on the nutrition side. The focus now is recovery, staying controlled, and not letting one slower week derail the bigger picture.
Day 51: February 23rd, 2026
Bodyweight: 165.6 lbs
Total Lost: 8.6 lbs
Calories: Did not track
Steps: 8,197
Workout: Yes, full body
Monday was a big output day. I got a full upper body lift in, some plyometrics, a lower body workout, and finished with a mile on the treadmill. I knew I’d be down for a bit starting Tuesday, so I wanted to get as much quality work in as I could.
I tracked most of the day, but ended up eating pretty late and had some snacks in the evening. My sister and niece came into town to help watch the kids because I was scheduled for a vasectomy on Tuesday, so I knew activity would slow down for a bit.
Seeing a new low on the scale before needing to back off for recovery was encouraging. It’s a good reminder that the work has been adding up. Now the focus shifts to healing, staying smart, and protecting momentum while activity is limited.
Day 50: February 22nd, 2026
Bodyweight: 166.6 lbs
Total Lost: 7.6 lbs
Calories: 2,141
Steps: 6,241
Workout: No
Sunday I started to feel a little better. We went to church in the morning, and I worked at the library for a bit after that. Later, I took my daughter to basketball, and we spent the evening at home.
Nothing extreme today. Just trying to get back to feeling normal and settle back into a rhythm after being under the weather. Calories were reasonable, movement was moderate, and overall it felt like a step in the right direction.
Nice to see the scale hit another low as well.
Day 49: February 21st, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 8,328
Workout: No
Saturday I was still feeling pretty off. I had a client in the morning, and my wife was at book club, so I had the kids most of the day.
I wasn’t able to get a workout in, but I did manage to get a short walk in during the evening, so steps were decent. I didn’t track much food this day either. I ended up throwing up again, so I’m clearly still trying to recover and get back to normal.
Not much to analyze here. Just listening to my body and focusing on getting healthy again so I can get back into a good rhythm.
Day 48: February 20th, 2026
Bodyweight: 168.0 lbs
Total Lost: 6.2 lbs
Calories: Did not track
Steps: 13,647
Workout: Yes, upper body
Friday didn’t go as planned. I was supposed to go out of town, but my son ended up being sick, so I stayed home. I was still able to get an upper body workout in.
I had to drop off a rental car and ended up walking home, which is why steps were so high. Even though movement was good, I wasn’t feeling well at all. I ended up throwing up at one point, so food was off and I didn’t track anything. I didn’t eat much in the evening either.
Not the way you’d script a productive day, but still found a way to get some training in and keep moving. Just trying to get back to feeling normal.
Day 47: February 19th, 2026
Bodyweight: 167.2 lbs
Total Lost: 7.0 lbs
Calories: Did not track
Steps: 4,231
Workout: Yes, lower body
Yesterday was a decent day overall. I was able to get a lower body workout in, which was good. I still haven’t been feeling the best and have had some stomach pain, so energy hasn’t been great. I went to bed early Wednesday and Thursday night just trying to catch up on rest.
Steps were lower than I would have liked. I was hoping to get more in, but it just didn’t happen. We had homemade pizza for dinner that my wife made. It’s not impossible to track that, but we didn’t. No stress about it.
Weight is still looking pretty good. It’s maybe a little higher than the exact pace I’d want if I’m being strict with the math, but overall the trend is still solid. Right now the focus is getting back to feeling good so I can have a strong weekend and keep momentum going.
Day 46: February 18th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: 1,645
Steps: 9,243
Workout: No
Wednesdays are always my longest days. I had an early client in the morning, and after I got home, I knocked out a few things and went on a walk pretty early.
I wasn’t feeling the best. I didn’t get much sleep the night before because I was up with my daughter. So while I did get a walk in and movement was actually decent, I wasn’t able to get a workout in.
I didn’t eat a ton this day either. We took the kids to the park in the evening, so there was some extra movement there, but calories ended up pretty low overall. Not a perfect day, but not a disaster either.
Day 45: February 17th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 10,382
Workout: Yes, outdoor run
Tuesday was a pretty solid day. I was able to get outside for a run, but I didn’t push it very far. My back had been flaring up over the weekend, so I kept the distance shorter and the effort under control.
Earlier in the day, I held back a little on calories because I was supposed to go out for dinner and have a guys night. A couple of guys ended up being sick, so the plans changed. Instead, I took my son to Five Guys for dinner and then we went bowling. That was a lot of fun.
A burger and fries every once in a while is completely fine. Five Guys definitely makes it tough to stay within a tight calorie target because the burgers are so good and pretty calorie dense. I probably could have eaten a few less fries, but overall it was handled well. Still got my run in, got my steps in, and enjoyed the night with my son.
Day 44: February 16th, 2026
Bodyweight: 166.8 lbs
Total Lost: 7.4 lbs
Calories: Did not track
Steps: 20,396
Workout: Yes, upper body and hike
Today was an extremely busy day. I took my daughter to a dance clinic in the morning and worked at Panera while she was there. Came home, got an upper body workout in, had lunch, and then went on a six mile hike.
After that, I took my daughter to gymnastics, and my son had a basketball game in the evening. Steps were very high and overall output was high as well.
I was excited to see a new low on the scale this morning. With how much we’ve been eating out lately and some inconsistency here and there, it was encouraging to see that the activity and overall output are still moving things in the right direction. Very busy season right now, but still making steady progress.
Day 43: February 15th, 2026
Day 43: February 15th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: 2,183
Steps: 8,938
Workout: Yes, lower body and sprint workout
Got a pretty solid workout in today. I did a lower body lift and then went to the track for a sprint workout. During the workout, I tweaked my back a bit. I’ve had a long history of back pain, so it’s not new, but it’s definitely frustrating.
I probably pushed a little more than I should have. I was still able to sprint, but it was clear something wasn’t quite right. Later that evening, I took my son to the park while he rode his bike and tried to walk it off a bit to loosen things up. It’s pretty aggravated, but I’m still able to move and function.
This is something I’ve dealt with on and off for years. It’s uncomfortable and painful at times, but it doesn’t completely shut me down. The focus now is managing it smartly and not letting one tweak derail the bigger picture.
Day 42: February 14th, 2026
Bodyweight: 169.6 lbs
Total Lost: 4.6 lbs
Calories: Did not track
Steps: 11,563
Workout: Yes, outdoor run
Calories were definitely higher today. It was Valentine’s Day, so we had some treats for the kids, and my wife and I had some things together in the evening as well.
I did get an outdoor run in, and it was the longest run I’ve done in quite a while. The route was pretty hilly, and the pace was slow, but overall it felt solid. I kind of stretched it a bit just to see where I’m at.
Higher calorie day, but also a higher output day. Not perfect, but not out of control either.
Day 41: February 13th, 2026
Bodyweight: 169.6 lbs
Total Lost: 4.6 lbs
Calories: Did not track
Steps: 8,734
Workout: Yes, upper body
Today was a very busy day, but I was able to get an upper body workout in, which was a win. We also went to the park in the evening, which helped with movement, and then went out to eat for dinner.
Overall, I did pretty well. I probably went a little over on calories, but nothing too concerning.
Spectra
Day 40: February 12th, 2026
Bodyweight: 169.6 lbs
Total Lost: 4.6 lbs
Calories: 2,052
Steps: 9,467
Workout: Yes, lower body and outdoor run
Overall, this was a pretty solid day. I got a lower body workout in and also went on an outdoor run, which helped bring steps up. Not quite 10,000, but close.
Nutrition was in a good place. I took my son to tennis lessons and then to the park beforehand, so there was some extra movement built into the day as well.
Day 39: February 11th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 5,671
Workout: No
This was a pretty low output day across the board. I didn’t weigh in, didn’t fully track, and steps were lower than usual. I tracked part of the day, but not the entire day.
No workout either. Just one of those days where structure slipped a bit. Nothing dramatic, but not a strong execution day either.
Day 38: February 10th, 2026
Bodyweight: 168.2 lbs
Total Lost: 6.0 lbs
Calories: Did not track
Steps: 5,311
Workout: Yes, upper body
Yesterday was a really solid day. I got an upper body workout in. Steps were lower than usual, but nutrition was pretty dialed in for most of the day. We had dinner at a friend’s house, so I wasn’t able to track that meal, but overall I handled it well.
The scale is looking good right now, especially considering how much I’ve been out of routine lately. We’re almost halfway through the 84 days.
The goal is 15 pounds in 84 days, which breaks down to about 1.25 pounds per week. At the halfway point, I’d ideally be down around 7 to 8 pounds. Right now, I’m down about 6 pounds from where I started, and I’ve seen lows even a bit below that.
So I’m slightly behind the exact mathematical pace, but not in a concerning way at all. There have been travel weekends, birthdays, eating out, Super Bowl Sunday, and a lot of life happening. The trend is still clearly down.
The second half of this challenge will matter more. The first half usually comes off faster because of water weight and early momentum. The next stretch will require tighter consistency and fewer untracked days if I want to land at 159 or lower by the end.
Nothing drastic needs to change. Just a little more structure, especially around eating out and tracking.
Day 37: February 9th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 11,569
Workout: Yes, lower body and outdoor run
Monday was a pretty good day overall. I was able to get a lower body workout in and also went on an outdoor run, so movement and training were both in a good place.
The day was busy. My son had a basketball game, my daughter had gymnastics, and my parents were in town to watch the game. A lot going on, but I still stayed fairly structured. I tracked most of the day, and while a few things in the evening didn’t get logged, nothing felt out of control.
Day 36: February 8th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: Did not track
Steps: 9,375
Workout: Yes, lower body and outdoor run
Super Bowl Sunday is always a bit of a challenge. There’s usually more food around and less structure than a normal day. I was still able to get a lower body workout in and an outdoor run, and I took my daughter to basketball as well, so movement was solid.
I definitely ate some foods I don’t normally have, but overall I handled the day pretty well. Nothing tracked, but nothing felt out of control either. A good example of enjoying the day, staying active, and not letting one event throw everything off.
Day 35: February 7th, 2026
Bodyweight: 170.2
Total Lost: 4.0 lbs
Calories: Did not track
Steps: 4,127
Workout: No
Went to my niece’s birthday party, then later went out to dinner with my mom to celebrate her birthday as well. Two events in one day made structure tough.
I didn’t track calories, but I did a pretty good job during the day. Dinner was at a really nice Italian restaurant and ended up being a large meal. Nothing surprising there given the circumstances. Steps were low and I didn’t get a workout in.
Not an ideal day on paper, but also not one I’m beating myself up over. The goal is always to do your best in the moment and get right back to routine the next day.
Day 34: February 6th, 2026
Bodyweight: 168.6 lbs
Total Lost: 5.6 lbs
Calories: 1,802
Steps: 5,412
Workout: Yes, upper body
I got an upper body workout in at the end of the day after wrapping up work, which was good. We did go on a short walk later, but overall movement was pretty low. The kids aren’t feeling great, and I’ve got a cold coming on too, so energy just wasn’t there today.
Dinner ended up being later, and I didn’t move much after that, so I wouldn’t be surprised to see the scale bump up tomorrow. That’s just part of it. Overall, I got a lot done today. I would have liked to get more steps in, but there’s always tomorrow.
Day 33: February 5th, 2026
Bodyweight: 168.0 lbs
Total Lost: 6.2 lbs
Calories: 2,555
Steps: 11,206
Workout: Yes, outdoor run
I was feeling pretty good today, so I got another outdoor run in. My hips did flare up a bit, so I kept things easier and didn’t push it. It was also really windy, and I’ve got a bit of a cold coming on, which likely explains why my heart rate was a little higher than normal during the run.
I took my daughters to the park, which helped get steps up and was a lot of fun.
Day 32: February 4th, 2026
Bodyweight: 168.6 lbs
Total Lost: 5.6 lbs
Calories: 2,455
Steps: 10,031
Workout: Yes, outdoor run
Overall, a good day nutrition wise. Calories were in a solid spot. Weight has been fluctuating a bit lately, which isn’t surprising. Eating out more often, different food choices, and changes in routine all add up.
I was able to get an outdoor run in today. I haven’t done much outdoor running lately, so there’s definitely some added stress there. I kept it easy and didn’t push it, but it felt really good to get outside. I wouldn’t be surprised to see a bit of a spike on the scale after this, but that’s just part of the process.
Day 31: February 3rd, 2026
Bodyweight: 171.2 lbs
Total Lost: 3.0 lbs
Calories: 2,198
Steps: 11,777
Workout: Yes, upper body
Steps were solid today. I got up early and was able to knock out a lot on my list, which helped movement add up throughout the day. I also got an upper body workout in.
A very structured day where the basics were handled. Days like this make everything else easier.
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.