100 pounds in 6 months? How?

I want to preface this by saying the following information is free of any dedication, yes in your heart, grace of the Lord, etc.  It’s just the how. It DOES require consistency and commitment.

  1. Submit to the process.
  2. Let your yes be yes.
  3. Cheat days aren’t necessary.  I can honestly say that since March, I have had 1 legit cheat meal.  And that was in Florida, with Key Lime Pie. I have amped up protein on one or two occasions, but that’s about it.
  4. Keto.  I’m not going go into full detail here about what Keto is, other than to say High Fat, Low Carb, and moderate protein. DM me for details.
  5. Supplements are your friend.  If you’re not using them, you’re missing out.  They are 100% the missing link.


3 times a week, ideally.  Monday, Wednesday, Friday.  Crossfit is your friend.  You do not have to spend hours a week in the gym.  I spend 2-3 hours a week.  If you are able to, a gentle walk on off days is beneficial, but there is no reason to live in the gym. And please understand this: You can not outwork bad nutrition.  Ever.  The 10 hours in the gym wont cancel out the McDonalds lifestyle.


I generally eat a lite lunch, and a healthy dinner.  Breakfast is either coffee with MCT Oil, or just Spark.

Lunch may be an avocado, with 2 pieces of bacon, a salad with avocado, something clean, and in the range of 300-500 calories.  Dinner is generally a protein (snapper, or salmon fillet, beef patty sometimes with, sometimes without, cheese, or 2 medium chicken thighs,) and veggies.   I generally take two of the Kroger mixed cauliflower and broccoli, throw a stick of REAL butter in it, and steam.  Probably the only thing I use the microwave for. If you have an electronic skillet, you can literally get a meal for 5 people, probably 7, in less than 20 minutes.  If I didn’t do an avocado for lunch and I’m still hungry, I’ll do it here. As for as dessert, I started out with super dark chocolate now and again, but have been chocolate free for 3 months now.  Coconut milk,  sometimes with a few spoons of almond butter.  As far as what brands, every store is different.  Read the lables, and count carbs.  Don’t let this put you over the edge carb wise. I don’t really have a calorie goal.  It WAS 2000.  As time has passed, and I’be become “fat adapted,” (basically my body is in full ketosis and I’m reaping the benefits) my calories have decreased down to the 1000-1500 range. This may sound worse than it is.  I have never gone to bed hungry.  I have also not always eaten like this.  In the last 90 days I switched to this style, to accommodate intermittent fasting.  Bascially, I consume all of my calories in an 8 hour window.  This is optional, but it works for me.


There are pro supplement folk, and anti.  I have experienced the difference tween being on and off, and suffice to say, I am pro supplement.

Every 3 months, I do an Advocare 24 Day Challenge.  As I have progressed, I have tweeked the Challenge to be Keto friendly.  For example, I use 2 eggs instead of Meal Replacement Shakes.  I also use only non flavored Fiber. Basically, I do the Cleanse box, plus my usual regiment of supplements.

On workout days, I also include the following:

Aside from Advocare, I also take MCT Oil.  It’s something you really want in your life.  You can do pills or liquid.  Right now, I’m using ONNIT Pumpkin Spice oil.  You want to follow the directions included.  Starting out with too much of this will cause some serious gastrointestinal issues.  Trust me.  You were warned.  Teaspoon for a week. Maybe two. Slowly work your way up to a tablespoon.  And, it’s great in coffee!

Also, a tablespoon or two of Braggs Apple Cider Vinegar will help.  You can gag it down, or mix it with water and Stevia to make a little lemonade drink.  Or, mix it with La Croix over ice. But it will help you with fat flush, digestion, and bathroom related activities….

Here’s a link for it: Drink me!


And that’s it.  Do these things, and your life will change.  But, you have to do them well, and with regularity.  IF you eat a high carb, high fat, high protein diet, it won’t go well for you.  You don’t have to agree with my way of eating, but I will say this.

My resting pulse rate is in the high 50s. It’s a RARITY that I am ill. I am healthy.  I have weight to lose, but I will lose it eating this way.  I will not do so following the Standard American Diet.

Feel free to contact me.

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