Client: Lethal Weapon

Goal: Fat Loss

Major Factors to Reach Your Goals


Achieving optimal body composition will require a two prong approach: curbing the snacking and getting adequate sleep. It’s not going to happen overnight, but these things can help…

  1. Start assembling a “bedtime routine.” That means planning to go to bed between 10-11pm, minimizing the light you expose yourself to, and avoiding late night TV.
  2. It may help to decide what snack foods you can live without….and those you’re not ready to give up on. I wouldn’t snack out of a bag but rather dump the food you want in a small bowl to minimize portion sizes.

Here’s your daily habit starting December 14, 2020:

Hey Lethal Weapon! We’re going to try and attack this snacking from a different angle.

Your next habit is broken down into two steps:

  1. Eat something small with a mix of protein, fat, and possibly some fruit
  2. Wait 15 minutes to see if you’re still hungry

When it comes time to snack, we’re going to eat something small – about a cup or so – before grabbing any snack food. You want it to have a small serving of protein and bit of fat. Here are some examples….

Protein pudding with a tbsp of peanut butter

Protein shake with almond butter

Yogurt with cashews

Cottage cheese with pecans and peach slices

Step 2 requires you to wait. After eating the snack, set a timer for 15 minutes – and eat nothing during this time – and see if you feel full when the timer goes off.

I’ll have your tracking sheet at the studio in eager anticipation to track your habit.

Your Most Recent Workouts

Speed Grade Time Rounds
3.0 mph 1% 3:00 x 2
3.7 mph 4% 3:00 x 2
3.0 mph 2% 3:00 x 2
3.7 mph 6% 3:00 x 2
3.0 mph 3% 3:00 x 2
3.7 mph 8% 3:00 x 1
Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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