The video below explains exactly how to use your blog to record your fitness and nutrition information during the fat loss project, and gives exact instructions for how to report to me at the end of each week.

In summary:  Record all of your exact exercise and nutrition information as explained in the email I sent you, and input it into your blog each night.  At the end of the week (Friday night, and no later than Saturday at noon) copy your blog’s address, go to www.gosleevelessblog.com, look for the post titled ‘Fat Loss Project Week __’, click the comments button, and leave a comment with a little note saying that your journal is ready to be reviewed, and paste the address to it in the comment.  Done.

Below is how your daily blog posts should look (this is taken from my personal journal from yesterday).  Notice the specific detail in recording food quantities, as well as weights, sets, and reps in the exercise portion.  All of this information is required in your daily blog post.

Coach Rylan’s Fat Loss Project Day 1

Workout

Strength Training (each set shown as weight lifted x reps completed)

Wide Grip Pull-Ups:  bwx15, bwx12, bwx12 (bw stand for body-weight)
Barbell Clean and Jerk:  135×10, 135×8, 135×7
Tire Flips:  10, 10, 9
Total Body Blaster: 10, 8, 6
Barbell Bench Press:  225×12, 225×11, 225×8

Cardio (just explain the exercise you used and your times)

5 min warmup of continuous skipping at 65% of max heart rate

5 sets of heavy bag work (boxing) 2 minutes intense (90%), 2 minutes jogging in place for recovery (60%)

Nutrition

Breakfast (7:30am)

1 cup of cooked large flake oats (in water)
1 tbsp slivered almonds
1 scoop vanilla protein powder
Sprinkle of Stevia

Snack (10:30am)

½ cup of 1% cottage cheese
1 chopped apple
sprinkle of cinnamon

Lunch (12:30pm)

4 cups of mixed green salad
1 grilled chicken breast
½ cup of sliced red and green bell peppers
Olive oil and Lemon Juice dressing (1 tbsp oil, 1 tbsp lemon juice)

Snack (3:30pm)

Smoothie made with:

½ cup frozen blackberries and strawberries, 1 cup of water, 1 scoop of vanilla protein powder, 1 tbsp of flax seed oil, 3 tbsp plain 1% yogurt

Dinner (6:30pm)

2 Cups of steamed broccoli and cauliflower
1 6oz serving of grilled cedar plank salmon
3 cups of raw spinach (steamed)

Today’s Fluid Intake: 5 cups of decaf green tea, 2.5 liters of water

Coach Rylan