Warrior/28 Phase 1 Results

28 days later: time for the results.

At the outset of this experiment, the hypothesis was that I could engage in behavior modification, making small changes to my daily routine, and see results.

I would say that qualitatively, my hypothesis played out.

I didn’t cut out all sugar or grains, or only eat grass-fed, organic, artisanal beef. I just made sure that I was eating real food, and not gorging myself on entire pints of Ben & Jerry’s or eating the whole 10″ pizza and fries. I did cut out my daily trip to Starbucks for chai lattes (I only do that once a week) and I did cut soda out of my diet (again, maybe once per week with the soda).

For comparison to when I started:

Starting Now Difference
Weight 169.8 162.5 -7.3
Body Fat % 22.30% 20.90% -1.40%
BMI 25.1 24 -1.1

With just these small changes, I lost 7.3 pounds and my body fat came down almost 1.5%. I believe that by continuing this course that I will continue to see positive gains on this front.

On the qualitative front:


Moving into Phase 2, the plan is to now increase my exercise output. I would like to add 1-2 hours of exercise into my routine each week. This is in addition to my regular training 2 days a week at Semper Fi MMA Academy. The challenge here: I’m currently injured.  My shoulder has been inflamed for the last 2-3 weeks, and I hurt my knee training yesterday, so it will likely be a couple of weeks before I can enact this part of the plan.

Warrior/28 Week 4 – End of Phase 1

The final week of the first phase of my plan. Next week I’ll post the initial results.

Phase 1 is about setting up good eating habits: skipping the daily latte and fast breakfast food, prepping my meals for the week to ensure a healthier meal and to save some money, including more vegetables and eating like a grown up. While there have been a few slip ups here and there, overall I believe that the process is working.

Phase 2 will look at the fitness side. As I stare down the barrel of 40, I can’t get away with doing a few pushups and crunches a few times a week as my sole source of exercise.  I train jiu jitsu 3 times a week, and while that is a hell of a workout, it doesn’t pack the same punch as it used to. I’ll be looking at ways to supplement that training.

This week’s meals: going veg this week. I love me some protein, but every now and then it’s nice to change things up. With a cold front moving in, having some nice comfort food will be a plus as well.

On the table this week:

  • Brown Rice and Black Beans from Alton Brown’s Everyday Cook
  • Zucchini and Mushroom Risotto from Gordon Ramsay’s Healthy Appetite

I got on a roll in the kitchen before I could plate things nicely for a picture, but rest assured, they were both taste tested, and they were both excellent.

Bongs, Books, and Spreadsheets: NYE 2016

My wife and I aren’t “hit the town” kind of people. Even back in my wilder days, I don’t ever remember being New Year’s Eve as a night where I got “turnt” or “lit”, as the young people say (is that even what they say?).

So as we clean the house, a NYE tradition to get all of the dirt from the previous year out of the house, I’m taking some time to look ahead to 2017 and set some goals for Saint Brian’s.

  1. I’m attempting to make smoke-infused whiskey as an ingredient for a new sauce. Over a conversation with friends at O’Neal’s Pub at 3rd and South, we conceptualized a gravity bong-like device to pull the smoke through. Experiments 1 and 2, conducted yesterday (a reverse gravity bong constructed from an empty Pepsi bottle and small water bottle) and today (constructed from an empty Cherry Coke bottle and powered with a shop-vac), did not prove fruitful. Fear not! I believe I have isolated the problem and will run a new experiment tomorrow morning. Results will be posted.
  2. I’m a spreadsheet junkie. I admit it. The last several jobs I’ve had, Excel has been an indispensible tool. I’m putting together my revenue and expense tracking for 2017. As I’m focusing on the wholesale side of things in 2017, it should be easier to track my P&L, and I want to be organized. So much else in my life feels either chaotic or impulsive (by my own design, to be sure), it’s good to have a few safe harbors of stability and organization.  This is one of them.


3.  I’m reading Anthony Bourdain’s Kitchen Confidential and loving it. I’m finding inspiration in how he runs his kitchens, and I’m sure that his history of addiction resonates with me.

So Happy New Year’s, everyone. Don’t take any shit from anyone in 2017.

Got on a lucky one
Came in eighteen to one
I’ve got a feeling
This year’s for me and you
So happy Christmas
I love you baby
I can see a better time
When all our dreams come true