Monthly Archive:: November 2015

How to survive Thanksgiving (or any feast) without blowing up the scale

Brian Shellabarger Meal Planning November 25, 2015

By popular demand — Here it is… How to get through a holiday meal extravaganza without blowing up the scale!! Of course, the good news is that this applies to pretty much any kind of “forced cheat day” where you’re faced with the impossible ...Read More

The Five Things I Do to Lose Weight

Brian Shellabarger Required Reading November 25, 2015

Here’s the SIMPLE explanation of what I’m doing to drop the pounds… (I realize posts like this one may not be quite what people are after when they ask the question).. so here goes (note that none of them are optional). First.. I count ...Read More

Why you don’t want to lose more than 2lbs per week

Brian Shellabarger Required Reading, Science November 24, 2015

There’s no shortage of miracle-diets out there promising that you can lose 1-lb a day… 10lbs a week… 100lbs in 3 months… you name it!!! Any diet making promises like this is either ridiculously unhealthy, or (more likely) full of crap. (Book-covers and ...Read More

Half the commitment will get you a quarter the results

Brian Shellabarger Motivation & Inspiration November 21, 2015

When it comes to weight loss, commitment and precision matter. A lot. I try to explain this to people when they ask questions like these… “Well, can I still keep drinking diet soda?” … Yes, but you’re not going to lose weight as ...Read More

Breaking a Plateau with Intermittent Fasting and HIIT

Brian Shellabarger Advanced Stuff November 21, 2015

This may be a little more on the advanced side — but I promised that this would be about my journey, and not just a collection of tips & tricks. I’ve mentioned this before recently, but I’ve been dealing with a pretty nasty plateau ...Read More

Meal Planning Techniques on IIFYM (Flexible Dieting)

Brian Shellabarger Meal Planning, Required Reading November 20, 2015

When folks who are new to IIFYM (Flexible Dieting) first start, the biggest mistake I see early on is not understanding how to properly plan and log meals. This took a lot of getting used to for me. IIFYM is basically a game of ...Read More

Your One-Week Plan: Start Today!

Brian Shellabarger Required Reading November 19, 2015

I’ve created a complete one-week plan to help get you started!! This takes all the guesswork out of IIFYM and breaks it down to where you just need to follow along at home. A few disclaimers (please read this): I assume 1,500 calories daily ...Read More

How to set goals the RIGHT way

Brian Shellabarger Required Reading November 19, 2015

Setting goals may seem obvious — but most people don’t know that setting goals is more of a science than a step. This is why (as an example) most good-intentioned New Years resolutions fail within days. Good goals are Written, Measurable, Attainable, and Actionable. The very first ...Read More

IIFYM Chain Restaurant Master List

Brian Shellabarger Meal Planning November 19, 2015

Because I LOVE EATING OUT!!!!! Another must-have in your IIFYM arsenal.. a fantastic list of chain restaurants, and their IIFYM-friendly menu items. (Typically low calorie, low-carb). Enjoy! Also, you’ll want to check out the IIFYM Fast Food Restaurant Master List!! Applebee’s Calories Carbs Protein ...Read More

IIFYM Fast Food Restaurant Master List

Brian Shellabarger Meal Planning November 19, 2015

I found this little gem tonight and thought I’d pass it on… IIFYM-friendly menu choices at many of the major fast-food chains! Who doesn’t love fast food?! Also, you’ll want to check out the IIFYM Chain Restaurant Master List!! Arby’s Calories Carbs Protein Fat ...Read More

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I'm Brian. I'm 37 years old and I've lost almost 100lbs over the last 13 months, and I'm now in the best shape of my life. I've learned an incredible amount on my journey -- the most important of which is "there are no shortcuts". However, I've also learned that when it comes to fitness and weight loss, there are efficient and inefficient ways to achieve your goals. The purpose of this group is for me to share some of the best tips, tricks, and ideas I've come across to help others who might be on the same journey.

I also became frustrated with finding accurate information online. It seems that almost everyone on the internet has some method for helping you to lose weight -- and they're all selling something. So to be VERY CLEAR.. I am not selling anything. I am not profiting from this (not even advertising). I gain nothing from your readership.