I’ve lost 40 lbs in 6 months on EET while still eating junk food every day

That’s right. After I had established what the “perfect” EET habits for me that led to my 30 lbs weight loss were, I just continued doing them and knew that they would still do great things for me. 2 months later, all my expectations were completely met as I shaved off yet another 10 lbs, bringing my total weight loss on the EET to 40 lbs in 6 months.


For those that don’t know, EET is short for “Eating and Exercise Timing”. It’s a weight loss and fitness plan created by Jon Pearlstone that allows its participants to eat literally whatever they want every day of the week without any calorie counting, portion control, or any sort of food deprivation. Exercise is ideally involved in a participant’s plan, but all workouts last less than 30 minutes.


This sort of structure was crafted to make eat as easy and stress-free for the participants as much as possible. The plan is personalized in such a way that it can blend in easily with anyone’s current way of living, including schedule, groceries and everything else.


That “eat whatever you want” line is no exaggeration, either. I eat things from Pizza Hut, KFC, and Burger King all the time and they’ve all served to help me meet my weight loss gains! I’ve actually written many topics about the plan and my experiences on it on Hive, so I highly recommend you check them out!


More than 2 months ago,  I wrote that “I’m still very confident that I’ll (lose that last 10 lbs) using EET, and without changing what I’m currently doing a whole lot.” And that’s honestly what really happened. Up to that point, I had been on the plan for around 4 months and had gone through several adjustments, to slow get me used to the “ideal” situations that EET would have me be in.


On day 1, I weighed in at 214 lbs and told Jon Pearlstone that my goal weight was 194, primarily because I had weighted at least 200 lbs for most of my adult life, and breaking that number would be a milestone for me. I had reached that goal around 3 months into the plan, and Jon told me something truly surprising. He said that the plan would naturally be able to allow me to lose 20 more pounds, without my doing anything too radical. I was already ecstatic at the point, since I had achieved the weight loss goal I had been fighting towards for at least half a decade in only 3 months, but this new piece of information left me a bit skeptical. “This plan was already outrageously effective for me, so it can’t be any better right? Right?” But it was.


I had lost another 10 lbs only a month later, and the feeling gave me a new air of confidence about the plan. This truly was the magic formula for me, and the best thing about it was that I didn’t even notice these brand new, epic changes. I see people write about how difficult it is to lose “those last 10 lbs” all the time, but, just to be perfectly honest, for me it was a walk in the park.


The reason for this is that the plan became second nature for me by the time I got to my 30 lbs weight loss. I already considered it a part of my natural lifestyle and dropping it for something completely different would be too much of a hassle for me at this point in time.  The reason it became second nature for me so quickly was that Jon carefully crafted my personalized plan in such a way that it was fun and sustainable for me as early as possible, and it still is to this day.


EET uses a technique called “forecasting”, which is a basically a schedule that the participant will follow in order to make full use of the plan. My current daily forecast is as follows:


7:30 AM – Wake up and drink Green Tea

10:30 AM – Work out of the day

11:30 AM – Treat meal where I can eat whatever I want. Pizza, fried chicken, ice cream, you name it!

5:30 PM – 1/2 can salmon, 4 egg whites, 1 chicken breast salad, 1 cup skim milk, 1/4 cup almonds, 1 small servings zero-fat yogurt

Pre-Bed (usually around 11:00 PM) – Decaf Green Tea


And here are the workouts I’m currently performing:




Jog in place for 1 minute – I’m able to do 180 steps in 1 minute

Jump Rope as fast as I can for 1 minute – I’m currently able to do 150 – 160 rope revolutions per minute

Jog in place for 30 seconds – I’m able to do 90 steps in 30 seconds

Repeat the latter two steps 9 more times for a total of only 16 minutes of exercise.


I perform this workout every Tuesday, Thursday, and Saturday


I really like jumping rope since it’s almost a new skill for me to polish. I only recently picked this exercise up again after years of my rope gathering dust in the closet, and I’m still very rusty. I stumble several times during my workout, and it’s something I’m having fun trying to improve.



Same format as the Swedish Intervals above, but with a few more minutes of work added afterward:

1 minute total rest

Hit the heavy bag with various mixed martial arts techniques such as punches, kicks, elbows and knees for 1 minute – I’m able to do 130 – 140 strikes in 1 minute

Jog in place for 30 seconds – I’m able to do 90 steps in 30 seconds

Repeat the latter two steps 4 more times for a total of 7 1/2 minutes of additional work


I perform this workout every Monday and Friday


Originally, my Swedish Intervals were composed mostly of hitting the heavy bag, but Jon said that this was always less than ideal because Swedish Intervals are supposed to be composed of continuous movement exercise, and combinations on a bag are serial movements. Nonetheless, I kept with this workout for many months since hitting the heavy bag was my favorite “cardio” type of activity.

With my recent rediscovery of the jump rope, though, all that has changed. I still wanted to perform heavy bag work regularly, though, so Jon gave me permission to do these burnout sessions after my jump rope intervals.


I don’t do them very often, in a week anymore, though, because doing it in this format for 5 days in a week seems to burn me out too much, especially since I seem, to be hitting the bag with more force nowadays. So, I decided to split my Swedish workouts into the “hard” and “easy” format you’re reading about now. Because of the current format my heavy bag work is in now, the number of strikes I’m able to output per minute has also dropped. Before I switched to this format, I was always able to hit the bag more than 150 times each minute, but that’s changed as well since I’m performing my striking after a full Swedish Interval workout.



A Strength circuit for me is composed of 7 exercises performed back to back without any rest. After a full circuit, I get to rest completely for 30 seconds, then repeat the whole thing 4 more times for a total of 5 circuits. I also do a warm up circuit before beginning the full 5 circuits. The exercises I’m currently using are performed in this order:


1. Wide Push Ups – 7 reps

2. V-Ups – 11 reps

3. Front Squats with 95 lbs barbell – 5 reps

4. Bicycle Roman Twists – 7 reps

5. Chin ups – 8 reps

6. Bench Crunches – 7 reps

7. Romanian Deadlift with 95 lbs barbell – 7 reps



Tabata Intervals are intervals of a continuous exercise performed at maximal intensity for 20 seconds straight, followed immediately by total rest for 10 seconds. This interval is repeated 7 more times for a total of 4 minutes of work.


Tabata Intervals are always performed after the Strength Circuits. A 3-minute rest window in between both workouts is recommended for performance on the Tabata Intervals to remain unhindered. My Tabata exercise is as follows:


Exercycle – 25 kph

If you check out my past article, you can see a huge discrepancy in my numbers for the Tabata work. About a month or two ago, the speedometer on my exercycle broke and I had it replaced with a new one. The technician who came to my house to set up the new speedometer tested it out and said that it was working perfectly, and, honestly, it was giving me more realistic numbers as per my performance. Don’t ask me why my old speedometer was giving me those numbers. The thing’s broken and I honestly don’t know how it worked in the first place.


You can check out my past exercises and numbers here.



I had already mentioned that I weighed in at over 200 lbs for much of my adult life. I had always wanted to break that barrier, but never imagined that I would ever be able to reach the 170 lbs range. I had weighed within the 180 lbs range throughout my college life and I had already considered it a miracle if I could maintain that weight range once again. With EET, not only did I reach that range, but I surpassed it! I was completely ecstatic when it first happened, and now that my weight is currently stable at 173 – 174 lbs, it looks like I’m not even going back there again. It’s simply amazing how well this plan worked for me!



That’s said, if you were to ask me if I wanted to settle for where I am now, I would have to say “Hell, No!” Now that I’ve come this far, all I want to do is take it further. As far as I can tell, this is pretty much the maximum weight range that my current EET plan can take me, but I want to see if I can go down yet another weight range and maintain that for the rest of my life using EET.

To do that, though, I’ll definitely have to make some changes this time around, some of them possible being major. I’ll have to consult with Jon Pearlstone again to see what can be done, but I’m just plain curious to see how much magic I can squeeze out of this amazing plan!


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.

11 thoughts on “I’ve lost 40 lbs in 6 months on EET while still eating junk food every day

  • Pingback: Noel Loses 40 LBS – 20 BELOW GOAL! EET vs 4 Hour Body Difference « The EET Fitness Plan: EET's Blog

  • May 15, 2011 at 11:27 am

    Interesting, I will have to research this approach a bit more before understanding it. I don’t each whatever I want but do eat a good clean eating style diet that includes foods, on occasion, that can be rather rich. Because the source of my nutrition is in it’s natural state I don’t often have an issue with weight gain. I also exercise for about 30 to 40 minutes at least 5 days a week.

    • May 15, 2011 at 5:42 pm


      EET doesn’t really encourage consuming junk food every day, just foods that you WANT to eat every day. If you’re truly into health food and want to eat just that, then EET can still work tremendously in your weight loss gains.

      Part of the reason I chose to eat junk food every day was to see if EET was truly as effective as advertised, and, well, it is, as far as I’m concerned.

  • May 15, 2011 at 3:31 am

    What you achieved is very impressive. It’s hard to believe that you can lose so much in such a short time while still eating junk food. I particularly liked the Swedish intervals. Will have to do them too.

    • May 15, 2011 at 5:38 pm

      Thanks, Rick, and, yeah, I like those Swedish Intervals. They’re really quick and have helped a ton in my weight lose efforts!

  • May 15, 2011 at 12:23 am

    Hey Noel,

    Great Job on the weight loss and on the blog very informative, useful and helpful.

    Armand Polanski

  • May 14, 2011 at 8:41 pm

    Remember, it’s not about weigh loss, it’s about being healthy, extending your life and improving your body’s ability to recuperate from illness.

    I still highly encourage you to take a long hard look at the nutritional properties of the ingredients you are consuming. Please take some time to research the effects that these food groups have on your stomach and intestinal tract.

    You seem truly dedicated and I wish you complete success with your goals and health.

    However please remember that just because your body looks good in the outside, doesn’t mean it looks better on the inside.

    Truth is, the journey to health and fitness is never easy. For most people it requires a huge lifestyle change. “if it sounds too good to be true, it probably isn’t.”

    We will never achieve optimal health trough eating processed foods and performing minimal physical activity. Yes, you may drop a few pants sizes, but you will not escape modern day diseases. You will not find the balanced mind/moods and limitless energy that is brought about by being completely in tune with your body. This is what I encourage you to strive for. There are no words to describe the happiness and peace of mind that can be achieved through nutrition, exercise and good sleep. This has brought me more satisfaction and enjoyment than any pants size or scale weight ever could.

    The American way of bigger, faster, cheaper will never translate to health and fitness. Hard work is still the most honorable path.

    I do not mean to discredit any of your work with this response. Rather, I pose this question: If you have made such enormous gains with minimal changes to your previous routine, what kind of quality of life do you think you can achieve with total dedication and a little more research?

    Blest of luck.

    • May 14, 2011 at 8:53 pm

      Hi, Kat,

      Thanks for the concern, but I and many others who have tried out this plan have experienced improved doctor’s results while on it. I don’t have exact documentation for myself at the moment, but here’s some things the creator of the plan, Jon Pearlstone, has on his blog:


      I’ve seen these results for myself and I live in an entirely different country! So, yes, not only can EET produce incredible weight, but can improve your overall health as well.

  • May 14, 2011 at 1:39 pm

    Great news on your weight loss, Noel.

    I think you and I started the EET plan around the same time. But I’m a “dropout”!

    However, I’ve kept many of the things that I leaned from the EET plan because they work. Still do my highstep workout routine every morning before breakfast, still have that first meal as late as I can.

    And whilst I haven’t gained the amazing results that your dedication has bought, I am slowly and steadily losing weight.

    It’s a great system that can be adapted to your preferences.

    • May 14, 2011 at 7:51 pm

      Thanks very much for the compliment, Dawn!

      How long were you with the plan until you became a “dropout”? It’s still great that EET has given you personal habits that you truly believe work and still use to this day, though.


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