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Only a couple more days left in this challenge. At this point the I’ve gotten used to exercising. It’s the fasting that remains the hardest part. I just hope that the payoff is worth it.

Morning Weigh-In and Kettlebell Workout

Day 4 - Weight
Day 4 – 199.6 lbs.

I’m in disbelief. This is the 2nd day in a row where my weight has increased by a 10th of a pound. The only comfort I can take in these results is that I still haven’t gone to the bathroom. Maybe this is a reality check that rapid weight loss isn’t something that can be achieved so easily.

What I will say is that I do feel mentally sharper. Gone is the guilt of eating like crap every day as I did on my honeymoon. I feel stronger, especially in the arms. Perhaps it could be the process of fat turning into muscle again which wouldn’t move the scale as quickly.

Kettlebell Swing, Push-Up and Sit-Up Workout (Part 2)

Given the current weight situation, I decided to go back to the first workout of this challenge. Since it relies heavily on the swing (my favorite kettlebell exercise), I figured it was the best exercise to work off this belly fat. Check out the few Stack 52 Kettlebell Cards I drew for additional exercises added to the workout.

Stack 52 Cards
Stack 52 Cards

I realize that I haven’t mentioned the size of the kettlebell I’ve been exercising with. I feel like I’ve needed to upgrade to the next level up over the last couple of months. The 25 lb. kettlebell I’ve been using isn’t necessarily easy to work with but it doesn’t feel as challenging as it did before.

In the past, I’ve bumped up the size by 5 pounds. The next jump will go 10 pounds heavier with a 35 lb. kettlebell. I could’ve purchased a basic kettlebell for a modest price, but I want the very best and am holding out for a Kettlebell Kings kettlebell for Christmas! 35 lbs. is the average suggested weight for men and I’ll probably be sticking with it for a while!

Breakfast & Lunch

I kept telling myself, only 1 more day of fasting after today. It’s a test of wills making it to 2 pm each day throughout this challenge. Food is my primary weakness, and when I’m hungry it is difficult not to break. The disappointing results the past couple of days would normally give me the mindset of the hell with it. However, my dedication to this experiment hasn’t wavered. Good or bad, I’m going to see it through.

Chocolate Coffee Shake

Chocolate Coffee Shake
Chocolate Coffee Shake

I consumed the last of the premade coffee shakes to kick things off. It’s a nice way to give my stomach a little fuel without having to prepare anything immediately before. I probably wouldn’t have as much patience without it when building the salad!

Garden Salad

Garden Salad
6.9 ounce Garden Salad

Surprise, surprise! More salad. While my lunch is the same throughout the workweek, it is super affordable. I remember working away from home at my previous job and spending $5-10 each day on lunch. That cost has been cut down significantly by making my own salads. It’s healthier, cheaper, and I swear… I haven’t gotten tired of it!


Assorted Candy
Assorted Candy

It’s back to the candy for a snack. This time I’ve mixed it up a bit with some Swedish Fish, Skittles, a couple of Rolos, and a mini Snickers. As you see in the photo, it isn’t an excessive amount. I could’ve gone with the fruit again, but I still needed to make a dent in the leftover wedding candy. It’s just the right amount to make my stomach satisfied but not stuffed.


Tonight, I had salmon and green beans. It’s a quick and easy meal and one that I also enjoy very much. I suppose I got a little too excited as midway through eating I realized I hadn’t snapped a photo. The portion you see below doesn’t represent the full meal. There were several more green beans and probably twice the amount of salmon you see.

Salmon and Green Beans
Salmon and Green Beans

Evening Bike Exercising & Dessert

After the 2nd night in a row of burning 340+ calories, I wonder if I didn’t go THAT far beyond 30 minutes last night. I know for certain I stopped at the 30-minute mark tonight. It could be that my pace has picked up slightly since the beginning. That would make sense.

Exercise Bike
Exercise Bike – 340 calories supposedly burned


I had something new for dessert tonight. Talenti Gelato For a Delicious Frozen Dessert Caramel Cookie Crunch Made with Ingredients 1 pint is available in many different grocery stores in my area. What you see in the picture is 1 serving size which is roughly 220 calories. Yes, that nearly negates my biking session but when added to the daily caloric intake, it isn’t so bad.

The ingredients for this brand of gelato are of high quality. As much as I would love to indulge in some Ben & Jerry’s ice cream, that can tack on anywhere from 50 to 100 more calories per serving. Sure, it’s more loaded than this particular flavor. However, I think it is a good compromise between calories and flavor.

Caramel Cookie Crunch Gelato
Caramel Cookie Crunch Gelato

Wrapping Up Day 4

Maybe if I was super strict with the Paleo diet, my weight loss results would be different. If I really wanted to I could stay within those guidelines. However, one of the reasons for this challenge is to build a model that is sustainable throughout the rest of my weight loss journey. I think if you allow yourself a little bit of leeway, it becomes that much easier not to break whenever a stressful moment occurs.

Ryan Faucher

I'm a web designer and kettlebell enthusiast on a quest to lose fat, build muscles and live a healthier lifestyle. I truly believe that exercising with kettlebells in conjunction with dieting is the most effective and efficient way to reach this goal. If you have the will and motivation, there is no reason you can't do the same.
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