Day 4

Morning Body weight: 193.8 lbs
Evening Body weight: 199.4 lbs


Woke up and didn’t have my smoothie until close to noon.

Then, I put down an absolutely delicious 3 pounds of kale and mushroom. Holy cow that was good, and I was pretty much uninterested in food for the rest of the day. This is one of my Lazy AF recipes that turns out really delicious.

Here are the steps:

  1. Put a whole bag of kale and mushrooms in a pot over a steam tray.
  2. Steam it for about 3 minutes, because it takes longer to steam 3 pounds of food. haha
  3. Drain the water, drizzle Braggs Aminos, sprinkle nutritional yeast, and a cut up avocado.
  4. Squirt sriracha over the whole thing. OMG! So good.

For the rest of the day, I didn’t eat anything more than a few mandarin oranges. I was still so full.

Then, we went to dinner, and this is where I got to witness a massive improvement in my brain psychology. Willpower is forcing yourself to do something that you would rather not. I was able to experience my first craving, and then WITHOUT willpower defeat it. Here’s what happened…

I ordered a big salad without hesitation. I was still full from my 3 pound meal I had earlier in the day. The kids ordered pancakes, fries, and Brooke ordered some vegan tacos. Don’t worry, the kids eat almost all raw produce throughout the whole day so their nutritional needs were met. I, for the first time since beginning the transformation felt my first food craving once the french fries came out. Holy crap do I love French fries, and for years, I just simply don’t hesitate to grab them and eat them until they are gone.

When I saw the French fries, I felt my stomach and emotions erupt inside me. I wanted to eat them all. Then, without even trying, the thought of erasing all of the results I had achieved over the past 3 days instantly flooded my brain. It was an incredibly intense, strong feeling that radiated through my whole body. It was like the fries were a penny on a busy highway and I momentarily had the thought of reaching for it. Then, the thought and reality of walking into high-speed, oncoming traffic made me mentally jump back.

That’s what it felt like! There was no conscious effort or energy that went into this. I didn’t have to “talk” myself out of it. It was all 100% automatic, just like not walking onto a busy highway to grab a penny. My desire for the penny was minuscule compared to my desire for the results I already had achieved.

This was a big step forward. For over a year, I had been in the habit of automatically woofing down the fries, asking for a refill, eating them too and not even thinking twice about any consequences. Now, after just 3 days, my brain already hardwired a SUPER STRONG connection between good food and good results, and bad food and bad results.

When you see really fit people avoiding junk foods, understand for them it’s 1000x easier to eat healthy than it is for anyone else. This is why. The connections aren’t created as strong in the brains of the average person. When you load yourself up with omega-3s and nutrients every day, your body ends up converting a lot of it to DHA. DHA is the primary material used in the myelin sheath that surrounds your nerves and neurons in your brain. Increase your DHA and you will increase the speed and magnitude of the connections you make in your brain.

Here’s what I ate today:

24oz power greens, peach, banana, pineapple, chia seeds smoothie

1.5 lbs baby kale steamed
1.5 lbs mushrooms steamed
1 avocado
1/4 cup nutritional yeast
1/4 cup Braggs aminos

4 mandarin oranges

0.5 lbs field greens, portobello mushroom, red quinoa, avocado, cucumber, jicama, salad with 2 tbsp vinaigrette from Kerbey Lane Cafe
1 taco with corn tortilla, soy chorizo and black beans from Kerbey Lane Cafe

Oh! I almost forgot. I ate all of our greens today. That’s why I didn’t have another smoothie. So I went to the grocery store again. Here’s what I got. The bill came out to about $33.00.


Upon waking, I went right into my workout room and dropped into a fat loss resistance workout. Using the seconds timer, I was able to time out 45 second sets.

I did 5 sets of 2 different exercises, making it a total of 10 sets in about 10 minutes. Did you know that I did as much in 10 minutes as the average person does in 1 hour at the gym? The average person spends about 18 seconds actually lifting per set. In a typical workout, most people average about 24 total sets (6 exercises, 4 sets each).

That’s a grand total of 7.2 minutes of time spent lifting!

Compare that with what I did in 10 minutes. 10 sets x 45s/set = 7.5 minutes!

Can you now see how I’m able to get my clients so frickin’ lean so quickly working out an hour a day??? They’re doing 6 times more work than anyone else.

Late at night, I finished the rest of my workout. This is how I really know that my neural connections are already changing. I was tired and could easily sleep, but I really had a desire to get more exercise in. Without any “willing of myself,” I busted out some sets of some high calorie burning resistance exercises.

Workout 1
5x 45s bilateral biceps curls @ 20lbs
5x 45s straight arm planks

Workout 2
4x 45s single leg standing bilateral dumbbell triceps extensions @ 20lbs
4x 45s single leg Romanian deadlifts @ 40lbs


  • Gabrielle

    Reply Reply February 5, 2017

    Hi Thomas

    Love having the video of which exercises you are doing very helpful. Can you do more of these videos

    Also im still feeling very bloated with the shred smoothie i cant work out whats bloating me. I have spinach flaxseeds frozen bananas and protein powder



    • admin

      Reply Reply February 6, 2017

      Protein powder is usually the culprit. You can eat one ingredient at a time to find out what’s bloating you.

    • admin

      Reply Reply February 6, 2017

      Yes Gabby, I’ll definitely film more videos. Mostly on workouts/exercises that aren’t known by most people.

  • Afont

    Reply Reply February 15, 2017

    How do we get to the first few videos like day 2? I don’t see it posted anymore

    • admin

      Reply Reply February 16, 2017

      It’s wonky right now. It’s in the archive. You know the thing you login to to get the password to the member pages? Let me know if you still have trouble finding it

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