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Home » Blog » INTELLECT » 30 Day Fitness Challenge
Fitness Challenge

30 Day Fitness Challenge

July 20, 2015 //  by Ryan Michler

Alright guys, I’ve been think about this for some time now but I’d like to issue a manly challenge. Whether I win or you do, we both will win. What am I talking about? I’m talking about a fitness challenge.

One and half years ago, I weighed 50 more pounds than I do today (literally 50 lbs). It’s crazy when I think back to how out of shape I was, how tired I was, and how miserable I was. Is that you?

Do you get home from work and plop on the couch in front of the TV? Do you push your kids aside because you can’t think of doing anything physical? You just don’t have the energy right.

I’m going on a journey over the next 30 days and I’m going to document just how easy I think this fitness thing can be. Now, if you’ve been out of shape for years, you may be rolling your eyes right about now. But let’s just assume for a minute that you give this a try for-that you and I partner on this journey. If you last 30 days, or 15 days, or 5 days, or just 1 day, will you be better of or worse than where you are today?

So, here’s what were going to do. You and I are going to track a couple of things. I’ve found that when I track what I do, my performance only increases. This applies to business, fitness, and life. For each day, you will find my current weight, what I ate, and what my workout was.

If you’d like to join me (I’ve found accountability to be the best way to stick to something), please feel free to share your goals and items you’re going to track in the comments below. Let’s do this together! Comment below…

Day 1

  • Current Weight-195.5 lbs
  • My Daily Activity-35 thrusters at 95lbs (2 minutes, 38 seconds), Every 3 minutes for 5 rounds I did 50 double-under jump ropes, 10 pull-ups, and as many squat clean thrusters I could before the start of next round (I was able to get 19 total squat clean thrusters)
  • Daily Meals
    • Breakfast-two eggs cooked over-medium, one glass of water, one protein shake
    • Lunch-I got really busy today and skipped lunch
    • Dinner-porkchops, baked potato, green salad
  • Lesson of the Day-I can tell this is going to be difficult after 1 day. I can also see where I cheat-a lot. Tracking this information will help me!

Day 2

  • Current Weight-194.8lbs
  • My Daily Activity-2 hours of basketball
  • Daily Meals
    • Breakfast-two eggs cooked over-medium, one glass of water, one protein shake
    • Lunch-salad
    • Dinner-breakfast for dinner (German Pancakes and sausage)
  • Lesson of the Day-It’s hard to wake up extra early and get your workout in. This is what happened today so I had to make up for it in the evening by playing basketball. It’s harder for me to make it up in the evening that to just get my butt out of bed and workout in the morning.

Day 3

  • Current Weight-193.0lbs
  • My Daily Activity-5 hours of golf
  • Daily Meals
    • Breakfast-two eggs cooked over-medium, one glass of water, one protein shake
    • Lunch-hot dog on the golf course
    • Dinner-
  • Lesson of the Day-A little bit of concentration on the right things goes a long way. I did not make great improvements in my exercise or diet in the last two days but I’m down 2.5 lbs already.

Day 4

  • Current Weight-193.0lbs
  • My Daily Activity–
    • 7 minute (As Many Rounds As Possible)-10 20lbs-med ball v-ups, 10 push-ups, 10 jumping lunges
    • 7 minute (As Many Rounds As Possible)-10 burpees, 10 get-up-sit-ups, 10 pistols
  • Daily Meals
    • Breakfast-two eggs, protein shake
    • Lunch-Subway sandwich
    • Dinner-I can’t for the life of me remember…
  • Lesson of the Day-It’s easy to get behind on your goals. One little slip and it starts a waterfall of excuses.

Day 5

  • Current Weight-191.8 lbs
  • My Daily Activity-Took the day off for the 24th of July (Utah Holiday)
  • Daily Meals
    • Breakfast-Candy at the parade 🙂
    • Lunch-Egg sandwich
    • Dinner-Fish tacos
  • Lesson of the Day-I needed a relax/recovery day and it was good.

Day 6

  • Current Weight-192.4
  • My Daily Activity-None
  • Daily Meals
    • Breakfast-skipped breakfast
    • Lunch-sandwich
    • Dinner-breakfast for dinner
  • Lesson of the Day-Okay, so I took two rest days in a row. I know that it’s going to be hard to get going tomorrow so the lesson may be don’t ever stop. It’s too easy continue to be lazy…

Day 7

  • Current Weight-194.0lbs
  • My Daily Activity-30 Clean and Jerks (95lbs), 30 Wallballs (20lbs), 21 Clean and Jerks (135lbs), 30 Wallballs, 15 Clean and Jerks (155lbs), 30 Wallballs
  • Daily Meals
    • Breakfast-2 eggs and protein shake
    • Lunch-?
    • Dinner-?
  • Lesson of the Day-I felt really good today starting my week off right with a good breakfast and a great workout. Start the day off right!

Day 8

  • Current Weight-194.3lbs
  • My Daily Activity-10,000 meter row, switched every 250 meters with two other athletes
  • Daily Meals
    • Breakfast-2 eggs, bacon, and hashbrowns, orange juice
    • Lunch-skipped lunch
    • Dinner-pigged out at dinner and snacks afterwards
  • Lesson of the Day-The hardest time for me to remain disciplined with my diet is at night when I’m relaxing!

Day 9

  • Current Weight-193.5.lbs
  • My Daily Activity-1000 meter run, 25 power cleans (135lbs), 25 box jumps, 25 chest to bar pull-ups, 50 wallballs, 25 chest to bar pull-ups, 25 box jumps, 25 power cleans (135lbs)
  • Daily Meals
    • Breakfast-2 eggs, water
    • Lunch-salad
    • Dinner-salad and fruit, water
  • Lesson of the Day-Feeling pretty good today because I ate right. Amazing how you feel when you feed your body the right nutrients.

Day 10

  • Current Weight-193.1 lbs
  • My Daily Activity–
  • Daily Meals
    • Breakfast-skipped breakfast
    • Lunch-
    • Dinner-
  • Lesson of the Day–

Category: INTELLECT

About Ryan Michler

Ryan Michler is a father of four, Iraq Combat Veteran, and the founder of Order of Man. Ryan was raised without a permanent father figure and has seen first-hand how a lack of strong, ambitious, self-sufficient men has negatively impacted society. He believes many of the world's most complicated and challenging problems could be resolved if men dedicated themselves to becoming more capable husbands, fathers, businessmen, and community leaders.

It has now become his life's mission to help men across the planet step more fully into their roles as protectors, providers, and presiders over themselves, their families, their businesses, and their communities. His podcast, Order of Man, has been downloaded over 45,000,000 times, he has a social media presence of over 1,00,000 men, and thousands of men have successfully completed his online and live workshops, courses, and events. You can learn more at his website, Order of Man.

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Reader Interactions

Comments

  1. Jason Hood

    July 20, 2015 at 3:36 pm

    Current weight: 195 lbs
    Workout day 1:
    Rode bike 28 miles total to and from work.
    30 push-ups
    Bulletproof Coffee for breakfast
    Beef patties and sweet potato for dinner
    Water throughout the day

    • Ryan Michler

      July 21, 2015 at 8:54 am

      Nice work Jason! I slacked off by not going to the gym this morning but I’ll be there tomorrow!

  2. Dave Howard

    July 21, 2015 at 12:34 pm

    Weight: 195#
    Hang Snatch (5×2)
    E90S for 5 rounds
    Built to single heaviest double 65#, 95#, 115#, 125# 135# fail

    For time:
    •400 Meter Run
    •21 Hang Squat Snatch @ 95# (Dropped at 12, did 200m run then did the last 9)
    •400 Meter Run
    •15 Hang Squat Snatch (unbroken)
    •400 Meter Run
    •9 Hang Squat Snatch (unbroken)
    Took 19 min. 47 sec. (run was more like a fast walk)

    B-fast: Sausage & eggs w/ protean shake
    Lunch: Pork-chop and potatoes

  3. Jason Hood

    July 21, 2015 at 6:57 pm

    Day 2 workout
    Ran perimeter of golf course 4+ miles
    Food for the day
    Bulletproof coffee and fried eggs with ham
    Breakfast
    Tacos meat and jalapeños only
    Water to drink
    Dinner

  4. Jason Hood

    July 22, 2015 at 7:15 pm

    Day 3 workout
    Walk to track 1/2 mile carrying 50 lb ruck
    2 sets of 30 kettlebell swings w/50 lb KB
    1 mile chained KB drag
    2 sets of 30 correct push-ups
    4 inverted tyrolian traverse on the football goalpost
    2 monkey swings across goalpost hand over hand
    Food: bulletproof coffee
    Sweet potato fries covered with ground beef and covered by 2 fried eggs
    Peanut butter by the spoon
    Water

  5. Jason Hood

    July 23, 2015 at 8:28 pm

    Day 4 workout
    Spent day with wife
    Went to ikea and walked
    Lunch at Rusty Bucket
    Sweet potato fries
    Spinach queso and chips
    1 tall Guinness
    1 tall Milkshake Stout- locally brewed
    Dinner
    Ground beef angus
    Sweet potato and onions
    Wrapped in foil grilled over wood fire
    1 mile walk

  6. Jason Hood

    July 25, 2015 at 7:48 am

    Day 5 workout
    Survived the Vans Warped Tour with my 15 year old daughter
    5 hours in the blistering sun

  7. Jason Hood

    July 26, 2015 at 5:51 am

    Day 6 workout
    13.5 mile bike ride to work
    13.5 mile bike ride home in torrential downpour
    Food of the day
    Bulletproof coffee
    Beef patties
    Sweet potato fries

  8. Jason Hood

    July 26, 2015 at 8:02 pm

    Day 6 workout
    14 miles on bike to work
    14 miles home on bike
    Bulletproof coffee
    No lunch
    Dinner
    1 butternut squash w/jalapeño
    3 eggs 1 chicken patty
    Water

  9. Jason hood

    July 26, 2015 at 8:04 pm

    Day 7 above not day 6

  10. Jason Hood

    July 28, 2015 at 6:02 am

    Day 8 workout
    14 mile to work on bike
    14 mile home on bike
    Bulletproof Coffee
    Lunch was turkey and bacon with 2 wings
    Dinner
    Guacamole over beef patties
    Pita chips
    Water

  11. Jason Hood

    July 29, 2015 at 8:00 am

    Day 9 workout
    28 miles total on bike
    Bulletproof coffee for breakfast
    Dinner
    Sweet potato
    Texas broil steak on the grill
    Water

  12. Jason Hood

    July 30, 2015 at 5:42 am

    Day 10 workout
    Ran 5 miles
    Breakfast
    Bulletproof coffee
    3 eggs
    Dinner
    Cold cuts of ham
    Avocados
    Water

  13. Jason Hood

    August 1, 2015 at 1:02 pm

    2nd half of day 12 and start of 13
    14 miles x3 on bike
    Breakfast skipped due to working midnights
    Lunch/dinner
    2 beef patties
    Sweet potato
    Bulletproof coffee
    Water
    Bananna

  14. Jason hood

    August 5, 2015 at 1:22 pm

    Days 14,15,16
    28 miles a day on the bike
    Working midnights so not much food other than bulletproof coffee
    Lunch today was fried zucchini and 2 big duck eggs
    I have gained 4 lbs in the past 2 weeks
    I am training for a Spartan Race
    2 days on Killington in September
    Aroo

  15. Jason hood

    August 7, 2015 at 10:17 am

    Day 16/17
    5 mile run
    28 mile ride
    Bulletproof coffee
    Chicken fajitas
    2 duck eggs
    Peanut butter and jalapeño jelly

  16. Jason hood

    August 9, 2015 at 7:35 pm

    Day 18
    18 miles on the bike
    Food
    Pork tenderloin
    Bulletproof coffee
    Sweet corn
    Sweet potato
    Water

  17. Jason hood

    August 13, 2015 at 6:20 am

    Days 19/20 I think?
    6 mile runs both days
    Bulletproof coffee
    Chicken
    Beef patties
    Water

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