After the Reset

What to Focus On After the 10 Days

Eat for how you want to feel

I notice when I eat like crap, I feel like crap. You just ate 10 days worth of powerful super foods that were easily incorporated into normal everyday meals that fuel your body…

Which ones made you feel the best? Continue adding those into your everyday life.

Daily habits to continue

•Fuel your body with protein and fiber
•Walk 30 minutes a day, 6 days a week
•20-minute strength training, 4–5 days a week (reuse the workouts from this reset if you'd like!)
•Use the Triple-9 Consistency App for accountability and motivation
•Drink a minimum of 64–80 oz of water a day
•Aim to eat about 500 calories less than you burn per day (your total TDEE). I log my meals into the MyFitnessPal app.

The math behind it

1 lb of fat = roughly 3,500 calories. So 500 × 7 = 3,500 — meaning eating 500 fewer calories per day than you burn (a calorie deficit) = 1 lb of fat loss per week (that doesn't include water weight).

Between my TDEE and my 500 active calories (2,300 calories total), that means I can still eat 1,800 calories a day and still lose 1 lb a week.

The reset playbook included with this reset is here — it will help you figure out your numbers. (This is also linked at the beginning of this reset.)

Doing this, you'll easily and healthily continue to lose 1 lb of actual fat loss per week — not including another possible 1–2 lbs per week of water, etc.

That's it.