How I lost 29 Pounds in 30 Days | A Diet Routine for Fast Weight Loss

I am 6′4″ and was recently very overweight (nearly 260 lbs) and decided to challenge myself with an intense 30 day diet and exercise routine.  I documented my diet journey in the following video:

Many have asked what I did to lose all this weight so quickly. I have outlined below a detailed description of my diet and exercise routine that I followed for 30 days.

** DISCLAIMER: The info below is not recommended for everyone. You should consult with a doctor or registered dietician before attempting this or any diet. Use the information below at your own risk!

**DIET DAY 1**

Breakfast

  • One ‘n’ Only Organic Daily Vitamin
  • 1 Scoop of Ruby Reds from New Vitality (30 calories)
  • 2 Hard Boiled Eggs (160 calories)
  • Banana (105 calories)

Lunch

  • 6” Chicken Teraki Sub from Subway on Wheat Bread – no mayo, no cheese, no oil
  • Peeled Apples
  • (405 calorie lunch)

Dinner

  • Turkey Cobb Salad w/ Vinagrette Dressing (320 calories)
  • Tostitos Natural Chips and Salsa (150 calories)

Exercise

  • Chest
  • Sauna 15 minutes
  • Triceps
  • Sit-Ups (4 sets of 20)
  • 10 minutes brisk walking on treadmill

**DIET DAY 2**

Breakfast

  • One ‘n’ Only Organic Daily Vitamin
  • 1 Scoop of Ruby Reds from New Vitality (30 calories)
  • 2 Hard Boiled Eggs (160 calories)
  • Apple w/skin (55 calories)

Lunch

  • Salad w/ Ham slices, light dressing of choice (320 calories)
  • Powerade 8 oz. (200 calories)

Dinner

  • Chicken Caesar Salad (360 calories)

Exercise

  • Biceps
  • Back
  • Sauna 15 minutes
  • Swim 8 laps in Olympic Size Pool
  • Sit-Ups (4 sets of 20)

**DIET DAY 3**

Breakfast

  • One ‘n’ Only Organic Daily Vitamin
  • 1 Scoop of Ruby Reds from New Vitality (30 calories)
  • 2 Hard Boiled Eggs (160 calories)
  • Mixed Fruit Salad (200 calories)

Lunch

  • Turkey Cobb Salad with low calorie dressing (360 calories)

Snack (mid to late afternoon)

  • Peeled Apple (80 calories)

Dinner

  • 2 Cans of Progessive Soup - Light (240 calories)
  • Banana

Exercise

  • Shoulders
  • Sauna 15 minutes
  • Cycling (Spinning) for 30 minutes
  • Sit-Ups

**DIET DAY 4**

  • One ‘n’ Only Organic Daily Vitamin
  • 1 Scoop of Ruby Reds from New Vitality (30 calories)
  • 2 Hard Boiled Eggs (160 calories)
  • Watermelon Slices

Lunch

  • Foot long Veggie Sub from Subway – no mayo, no cheese, no oil
  • Peeled Apples
  • (420 calorie lunch)

Dinner

  • 2 Cans Progresso Soup Light (240 Calories)

Snack

  • Any low sugar snack of choice less thant 300 calories

Exercise

  • Sauna 15 minutes
  • Sit-Ups (4 sets of 20)
  • 15 minutes brisk walking on treadmill
REPEAT DIET DAY 1

Following this diet, I averaged roughly 1 pound of weight loss per day.

Other Diet Criteria

  • Low sugar
  • No soda (water only!)
  • No alcohol
  • No cheese
  • No oil
  • No butter

Always read the ingredients and count calories on everything you eat that is not included in this diet

My calorie count on this diet averaged between 1,100 - 1,250 calories per day.