Jump RopeFor the last day of my 5 day extension to the Slique Challenge I gained 2.0 pounds, so yesterday’s crazy loss was a bit of a fluke it appears. That still leaves me with a total loss over the 5 days of 2.2 pounds. I ended up yesterday at 2,140 calories, bringing the 5 day average to 2,210 calories per day. The nutrient breakdown yesterday was 49% carbs / 20% protein / 31% fat bringing the average for the 5 days to 18% carbs / 30% protein / 52% fat.

Final Thoughts

In the first 15 days of my Slique Challenge I lost 0.4 pounds and over the next 5 days I lost 2.0 pounds. On a weighted basis, that is a 1400% improvement (though I’ll need more time to see if this trend holds.) The biggest change that I made over these last 5 days is skipping breakfast and I know that is against popular wisdom. I always heard that “Breakfast is the most important meal of the day”, “You need to eat a healthy breakfast to lose weight”, and “Breakfast gets your metabolism going.” If you search those phrases you will find lots of articles and studies – likely from both sides. What I can say I learned in the last few days is that skipping breakfast works better for me. It fits how my body and lifestyle works best.

As I mentioned in my Week Two Update post, I have been researching Intermittent Fasting and the science behind it makes a lot of sense to me. The method I am following is that you get 8 hours in the day to eat (10 hours for women) and the rest of the time you are fasting. That sounds hard until you realize that you will be asleep for somewhere around 8 hours of that time. For me, this means that I don’t have anything to eat after dinner around 8:00 (no late night snacks) and then I don’t eat again the next day until around noon. During that 8 hour window, I can eat essentially whatever I want, though I am trying to eat healthier foods in general and stick to a consistent range of calories.

The other big thing I have been doing is keeping track of everything I eat and the water I drink in an app on my phone. This helps me stay fairly consistent from day to day in both calories consumed and nutritional value. Since I gave up soda, I drink a lot of water – especially right when I wake up. It turns out that when you wake up you aren’t really hungry as much as you are thirsty. Once you quench your thirst going a few more hours is pretty easy.

I believe that there are a couple key components that helped these last 5 days be such a success for me:

  1. Intermittent Fasting – I plan to continue this rhythm that I have going of only eating between noon and 8pm.
  2. Water – When I gave up soda I naturally started drinking a lot more water, but I have since found research on the value of water in boosting metabolism and it certainly helps cover those few hours in the morning when you wake up if you drink a considerable amount of water.
  3. Supplements – I tend to workout before lunch, so I need something healthy to give me energy for my workout. The Slique Shake or Pure Protein Shake (for lower carbs) is easy to make and drink and helps me get a good start to my day. I have talked in the past about how much I love NingXia Red and I usually have a glass of that before my workout as well as one in the evening. The Slique CitraSlim capsules is an essential oil blend that has a lot of research backing the impact it has on stimulating your metabolism.
  4. Healthy snack alternatives – I think it is really important to have a go-to snack readily available when you get hungry. It is especially helpful when you are out and the only options are fast food or concession stands. I have settled on Slique Bars (nutty and high in fiber) and Larabar (more fruity). I also eat raw nuts (cashews mostly) and raw fruit (apples, grapes, oranges) on occasion.
  5. Stats – I love being able to look at my overall results (from my iHealth Core wireless scale) and be able to compare that against what I did (my food and exercise diary). This allows me to make changes to my routine to keep on track.
  6. Exercise – I started with a simple body weight exercise routine and soon after found high intensity interval circuits to go with it. I still keep those in my routine 3 days a week, but have added in some strength training (lower intensity with heavy weight) and I have also added more weight to the circuits. I don’t just want to lose weight, I want to keep the muscle I have and add more. The more muscle you add the more it will boost your base metabolism.

These things will continue to be a part of my diet going forward and I plan to stick to the same schedule from these last 5 days.

Daily Breakdown

Here is the breakdown for food, water, and exercise from day 5.

Pre-Workout Meal (10:00am)
  • 1 oz. NingXia Red (with 1 drop each of Frankincense and Grapefruit and 2 drops Slique Essence)
  • Slique Shake
  • 32oz water
For my workout today I went to my wife’s gym (with her) and did a 23 minute group circuit. It was quite different from my normal circuit and included: stationary bike, heavy rope jumping jacks, jump rope, running, and burpees.
Post-Workout Meal (12:00)
  • Slique CitraSlim powder/liquid capsules
  • Biscuits and gravy (my daughter lovingly made breakfast)
  • Chicken Noodle soup and a salad with chicken
  • 76oz water
Dinner (around 7:00)
  • Grilled chicken, brown rice, and veggies
  • Klondike Bar
  • 64oz water