How I Lost 16 Pounds in 11 Weeks with NO Food Restrictions!

I was extremely pleased this morning when I found that EET was continuing to work its magic on my fitness goals; I finally broke 200 lbs! I’ve spent most of the past 5 years above 200 lbs, so this is indeed a personal milestone for me, especially since I got to this weight by losing 16 lbs in only 11 weeks with a diet that allows me to eat literally anything every day of the week. Sure, I do admit that there were some difficulties in the beginning, but I have to say that most of the 11 weeks I’ve spent on  EET have been a breeze.

Here’s what I currently do on EET:

DAILY FORECAST (Optimized for Holiday season)

7:30 AM – Wake up, green tea

10:30 AM – Work out

11:30 AM – Treat Meal (whatever I want, as long as it includes a good protein source such as chicken, vegetables, fiber, and water)

4:30 PM – Tuna, vegetables, 1 cup skim milk, 1 serving low-fat yogurt

8:30 PM – Salmon, vegetables, decaf green tea

9:30 PM – Stretching

Decaf green tea – right before bed



Swedish Intervals – Monday, Wednesday, Friday, Sunday

Strength Circuits with Tabatas – Tuesday, Thursday, Saturday


30 1-minute rounds composed thusly:

1. The first 10 rounds are comprised of

– 1-minute at 33 kph on the exercise bike

– 1-minute at 51 kph on the exercise bike

Alternated until all 10 rounds are finished, then a 1-minute transition to the heavy bag occurs where I also drink plenty of water. The next 20 rounds are composed of

– 1-minute performing a minimum of 62 strikes on the heavy bag (punching and kicking combinations)

– 1-minute jogging for at least 120 steps

Alternated until the last 20 rounds are finished, totaling 30 minutes of almost non-stop exercise. The only time I take a break and drink water is during the 1-minute transition from the exercise bike to the heavy bag.




REST IN BETWEEN CIRCUITS: 30 seconds (treated as water breaks)

EXERCISES (performed continuously as a circuit in this order):

– Medicine Ball Russian Twist (5kg ball)

– Full Push Ups

– Full Air Squats

– Medicine Ball Situps (5kg ball)

– Lat Pull Down (50 lbs)

– Dumbbell Romanian Deadlift (2x 25lbs dumbbells)

– Medicine Ball Figure Eight (5kg ball)


5 repetitions of each of the same exercises, in the same order, performed continuously for 1 whole circuit. There is no rest between the warm up circuit and the first circuit of the main workout.

TABATA INTERVALS (performed 2 minutes after Strength Circuits)

15 straight rounds composed thusly:

- 20 seconds of 62 kph on the exercise bike

- 10 seconds complete rest

Alternated until all 15 rounds are completed, totaling 3 minutes and 50 seconds of exercise.


Every 2 weeks, I raise the strength circuit repetitions, number of strikes on the heavy bag and kph on the exercise bike by 1.

The Strength Circuit warm up repetitions are always half of what the main circuit repetitions are, rounded down for decimals.


Aside from the progressions, I’m going to continue with this exact overall forecast for until the end of the holiday season. When my graduate studies resume after New Year’s, I’ll take that into account in my schedule but the rest will be pretty much the same.

I’m truly in awe of this plan and am actually almost in disbelief that this has worked this well so far.  11 weeks ago I was one of those individuals who swore that the only way to consistently lose weight was to precisely restrict calories, portions, types of food and so on, but now those beliefs have pretty much all been shattered.

I let myself go and truly ate whatever I wanted until I was satisfied during the times I was allowed every day for 11 weeks straight, and I continued to lose weight while maintaining all of the muscle mass I had built up over the years. Now this is how to start a new year!

Noel Blanco

Hello, I'm Noel Blanco and I write Fitness Philippines. I have been involved in physical fitness for more than 10 years now and am currently taking up graduate studies on Exercise and Sports Science at the University of the Philippines.

3 thoughts on “How I Lost 16 Pounds in 11 Weeks with NO Food Restrictions!

  • January 12, 2011 at 6:45 pm

    Hey Noel, congrats on achieving the 16 lbs of weight loss! I already know that Jon loves the Dilly Bars, what do you eat for your ‘treat meal?’

    • January 12, 2011 at 7:58 pm

      Hi, Jarret, thanks very much!

      I usually eat cookies and chips of some sort as a dessert. My favorites are Cheetos and Keebler’s Soft Batch.

      For the rest of the meal, the primary protein source is usually a chicken dish of some sort (fried chicken, etc), some vegetables (I love green beans and broccoli), a bit of pasta or fried rice, and some skim milk.

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