1. Chris Lee
    January 31, 2012 @ 11:57 am

    Nice post. And I really dig the design of your site!


    • Kevin
      January 31, 2012 @ 12:00 pm

      Thanks Chris, I appreciate the compliments!


  2. George Super BootCamps
    January 31, 2012 @ 12:24 pm

    This is just my experience, for what it’s worth, but I have repeatedly found that my fat loss is most effective when I track my calories.

    That said, I do find that I get pretty good at guestimating my calories once I’ve been tracking for a couple of weeks (and I appreciate that all forms of counting are actually guestimates!).

    I think the key, as with most things, is not to get hung up on it, or become dependent on it for success. We all have to be careful that calorie counting doesn’t become a crutch for us to lean on to ensure that we eat the right amounts of foods at the right time!

    Keep up the (calorie counting:) good work.
    George Super Boot Camps


    • Kevin
      January 31, 2012 @ 2:02 pm

      Yep … my fat loss over the last few weeks has been incredible. I credit Rusty’s cardio program (after all that’s what I’ve been following) along with the calorie counting-diet I’m following. I could not have achieved the results I have without either one of those, but in the end I could lose weight without doing cardio … but probably not without eating right.


  3. Half Meal Habit
    January 31, 2012 @ 12:45 pm

    Hey Kevin, Great post. Believe it or not, I got great results without counting calories. I ate my favorite foods, I just ate LESS. I admit there are a lot of people who can count calories and lose weight. They need that feeling of accomplishment to keep on going. Personally, I HATED that daily chore of looking up the food I was eating, figuring out my serving size, etc. I just came up with a plan that worked really well for me. It’s easy and it’s a great lifestyle change. I’d love your thoughts on it. Thanks!


    • Kevin
      January 31, 2012 @ 1:56 pm

      I totally agree with you. That’s how I NORMALLY approach my dieting … that and following Eat Stop Eat.

      For the last few weeks though I’ve been counting calories because I wanted to follow Rusty’s advice in his book so that I could give it a thorough review.

      I’m with you on the “Half Meal Habit” for sure! That is a GREAT lifestyle “diet” … I do feel that it is beneficial to focus on macronutrients (and calories) as well though. It’s all good, just depends upon what you like and can stick with.


      • Half Meal Habit
        February 14, 2012 @ 10:11 am

        I’m at a point now where I am back to briefly looking at how many calories are in my meals. Getting an approximation helps me to make sure I’m still on track. I think if people have the time to keep track of calories, they should! It teaches you–and shocks you–how many calories are in food! Thanks, man!


        • Kevin
          February 14, 2012 @ 3:28 pm

          Yeah, it’s definitely a good idea to do for a while at least … this way you KNOW where you are at.

          If you are maintaining your weight or not concerned with dropping X amount of pounds in X days though, simply eating less is great and that’s how I plan on managing my diet once I’m through cutting this round.


  4. Mitchell - Home Fitness Manual
    January 31, 2012 @ 12:55 pm

    Kevin, I try to keep track of my calories at least once a month, usually for the first five days of the month to make sure that I’m staying on target with my goals. Calories are an important component to building muscle, or for fat loss. The main thing I’m usually watching for is to make sure I’m getting plenty of protein, and plenty of veggies. This along with the right cardio plan can really blast off some major amounts of fat.



    • Kevin
      January 31, 2012 @ 1:52 pm

      That’s a good idea to count for a week once a month. What I found is that I was actually eating too little … I guess I was a little over-zealous. Thanks for the tip!


  5. Dave - Not Your Average Fitnes Tips
    February 8, 2012 @ 11:05 am

    Great tips on calorie counting…or avoiding calorie counting with ESE. I think counting calories is a great discipline when you want to get really lean. Plus, once you learn how to do it, you get a good feel for how much you can or can’t eat. I don’t track what I eat any more but I know when I’ve had more than my fill.


    • Kevin
      February 9, 2012 @ 7:55 am

      Thanks Dave, yeah it’s crazy; I’ve been counting calories for 4 weeks now and it surprises me that I can look at a meal and know how many calories are in it … at least I get close anyway. 😉


  6. Sean @GetBodyHack
    February 14, 2012 @ 5:16 am

    Awesome post Kevin-

    I found myself really overweight in late 2010 (210 pounds) . It was only through tracking what I was eating and the activities I was doing – did the weight start to come off!

    Before I was oblivious to the calories of anything that went into my system (including Grande Starbucks Cafe Mochas @ 300 Calories each – what I was doing drinking that? ). Never again will I go back to that world heh



    • Kevin
      February 14, 2012 @ 7:40 am

      Thanks Sean! Yeah, drinking calories is killer … as well as Starbucks. I love their Green Tea Frappuccino but I only get them very rarely.

      Congrats on your weight loss success!


  7. young
    June 7, 2012 @ 1:50 pm

    courious. what is your tipical meals of the day and about how many calories is that? including snacks. and what’s your tipical workout?


  8. Mike
    December 29, 2012 @ 7:34 pm

    Hey Kevin, glad to have found your site. Your ‘weight x 10’ plan is consistent with much that I’ve read for the ‘lean body’ approach (Brad, Greg, Rusty et al) ;). I’m curious what the macronutrients ratios are that you followed. Thanks in advance!


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