What To Do: From 100lbs to 10lbs

What do you need at where you are at in your fat loss journey, from 100lbs to 10lbs.

100lbs or more: Focus on breaking a sweat with walking for a consistent 30min each day. Just get started.

90lbs: Get 5,000 steps for ONE workout (anything you want) each day.

80lbs: Resistance train for 3xweek for 45-60min and complete 5000 steps on your walking days. Begin tracking your food (don’t worry about what the numbers say; just get in the habit).

70lbs: Keep on your current weight training and cardio (walking) routine. With a food journal, take ONE bad meal and try to limit that meal to 1-2xweek.

60lbs: Increase resistance training to 4xweek. With a food journal record and average your calories for each day for two weeks. If you’re NOT losing weight, then eat less than that average; if you are losing weight (about 1-2lbs a week), stay at that average.

50lbs: More of the same as 60lbs but begin recording your protein intake. You’ll most likely want to use a calorie tracking app such as myfitnesspal. Strive to average about 1gram of protein per pound of LEAN weight. Take the amount that you weigh, subtract from the amount of weight/fat you want to lose, and then average that number each day in protein.

40lbs: Begin recording your weights, sets, and reps with your workouts and strive to beat those numbers the next time that same workout comes up. Begin doing EMOMs (every min on the min) with cardio workouts such as .20 miles on the bike every min on the min for 10 rounds. Each workout add a round until you’re at 20rounds.

30lbs: More of the same at 60lbs, 50lbs, 40lbs, now with your eating this time, begin tracking all your macros (protein, carbs, fats) and strive to eat half of your carbs in the forms of vegetables and the other half in the forms of starches and grains (if you do well with grains).

20lbs: Increase resistance training to 5xweek, tracking, and beating your numbers each workout. Also, begin to track your cardio workouts and strive to go longer or faster each workout.

10lbs: Same as 20lbs, now with your eating, increase your protein slightly to about 40% of your total daily calories in the form of lean protein (lean chicken, beef, egg whites, etc…) and 30% of your total daily calories in carbs and 30% in healthy fats (avocado is my favorite).

** I missed a lot… or just a few things for each level**

We’ve helped quite a few people… if not hundreds… at each level, but don’t take that list as gospel. This outline is a compass to guide you; each person has a unique set of advantages that can drastically help or alter each stage’s outline.


In Health and Awesomeness,
Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.

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