Week one of my fat loss diet and training – follow along here to see how things are going, and how my progress has been.
Click here if you want to see my training log.
If you have any questions, feel free to drop a comment below any of my videos, or shoot me an email at matteo@marrastrength.com.
Thanks for reading!
Day 1: November 26
Bodyweight: 162.4 Calories: 1740 Steps: 10,696
Mood: Feeling good today, got plenty of writing done, and feeling high energy!
Training: Nothing today – new block starts tomorrow.
Notes: Feeling excited about doing another fat loss push into the New Year. I’m already relatively lean, so it’s going to be cool. Just have to keep an eye on diet fatigue and hunger, since I’ve been pushing for a while already.
I’ve got some travel and family events planned. Looking forward to showing you how I’ll work around those too!
Day 2: November 27
Bodyweight: 161.8 Calories: 1728 Steps: 11,316
Mood: Feeling grateful, worked, and happy.
Training: Day 1 – Push today, felt great, got a good chest pump and had plenty of energy. Stoked about this new block.
Notes: Zonked when my head hit the pillow today, but not feeling much hunger / diet fatigue.
Solid day, learning lots about training, nutrition, and put out v1 of my free calorie calculator.
Day 3: November 28
Bodyweight: 161.4 Calories: 1744 Steps: 12,232
Mood: Stressful day today for sure. But we got our Christmas decorations up in the living room, so it’s a No-Grinch Zone.
Training: Day 2 – Pull day today. Did a LOT of chin ups, and feeling great in the gym for some reason.
Notes: Energy definitely feeling a bit lower today. Especially the afternoon felt like I was dragging ass a bit. But also worked from 5 am until 6 pm so that might be a part of it. Delicious dinner with hard-boiled eggs and sourdough toast.
The perfect jammy boiled egg: boil water, add eggs to boiling water, 7 minutes, drain, crack, submerge in cold water for 10 seconds. Peels perfect. So good!
Day 4: November 29
Bodyweight: 159.8 Calories: 1774 Steps: 10,104
Mood: Feeling awesome today – mood is 11/10 and filmed 3 YouTube videos.
Training: Day 3 – lower body today. Nothing special happened, just some good old fashioned training. A little less gas in the tank than usual.
Notes: Moved more of my carbs toward bedtime since I had a not-so-great sleep last night. It’s happened in the past with dieting (especially as I get leaner). This helps hugely. Most of my carbs are around my workout and bedtime now.
Definitely starting to notice my shirts fitting differently now – belly fat and low back fat getting harder to grab.
Stoked to see where this goes.
Day 5: November 30
Bodyweight: 161.2 Calories: 1771 Steps: 11,545
Mood: Another spectacular day, but holy smokes am I spent.
Training: Day 4 – push day. Chest flys, DB incline press, pushdowns, and curls. It all hit super hard, and my pumps were extraordinary, given how early we are in the training block :).
Notes: I have literally never seen my body look as good as it did today after my workout.
My arms are looking crazy.
My veins have veins.
This is so awesome – but the wildest part is that this is just the beginning of it all. I’m going to get leaner. This year, I’m going to be putting on even more muscle. Who knows where this will go.
Day 6: December 1
Bodyweight: 161 Calories: 1747 Steps: 11,872
Mood: Super productive day after an awesome sleep.
Training: Day 5 – pull day. My back was still just slightly sore from my previous session with all the pull ups. But it all felt great, and my back got lit up from my scalp to my butt.
Notes: Posted a blog today about Training Lifetime Value. How much you’ll get out of your workouts over the course of your life.
You can calculate it by multiplying how effective they are by how efficient they are. Then multiply all that by how long you’ll be able to stick to it all.
Right now, I’m feeling like my training LTV has never been higher.
45 minute session today, and left the gym feeling incredible.
We had another guy join 50 For 50 today, which was great too – welcome, Chris!
Day 7: December 2
Bodyweight: 160.2 Calories: 1753 Steps: 10,850
Mood: Feeling worked but happy today. Huge week, but so great.
Training: Day 6 – lower body. Did 25’s deadlifts today, which is where you only load a 25 lb plate as the largest plate. This increases the range of motion and BLASTS your lower back, glutes, and hams. Solid session and done in under 35 minutes.
Notes: Met my dad for a quick morning coffee today, so I trained at 6 am instead of the usual 830 am. I’m gonna stick with this for a week and see how it goes.
He also brought me and Jaye an Italian pastry that we love. Sfogiatella. If you ever have the chance, I highly recommend you try it.
Tomorrow is the day to catch up on reading, chill time, and make sure my clients are set up for the week.
Meals all prepped today – same as last week!
Let’s do this.
Check out this week’s nutrition and weigh-in data below.
