Built by Shawn Burgundy

Week 5 check-in.

The scale didn't move. Stress was high. I had the flu, which threw off my diet and hydration.

Still, the progress photos don't lie. Leaner every week.

Before I started coaching and doing things properly, I never imagined how much math actually goes into dieting. I gave myself 16 weeks to hit sub-10% body fat. I just hit the halfway mark to that goal in under four weeks.

This is exactly why structure matters. Numbers do not lie. Ex*****on compounds fast when you stop guessing.

I am locked in and ready to push this as far as it will go. The results from this cut, leading into my 40th birthday in Thailand, are going to be absolutely nasty. Let’s go.

Dreams don't work unless you do! Stop waiting & start building the life of your dreams!

Comment 'START if you're done making excuses!

If you’re dieting and your food tastes like punishment, that’s not a discipline problem.

It means no one showed you how to make macro-friendly food that actually tastes good.

High-protein cheesecake yogurt
(meal prep version):
•1,300g 0% Greek yogurt
•1 pack sugar-free cheesecake pudding mix
•Splash of almond milk or water
•1 tsp vanilla extract
•½ tsp salt
Mix hard with a fork (a mixer works even better).
Add fruit if you want.

Let it sit 5–10 minutes and you’re done.

When your diet calls for specific macros, food that tastes good makes it easier to stay the course.

If you’re sick and tired of eating bland food, comment START and let’s see what I can do for you.

The scale went up today.
Half a pound.

Sleep wasn’t great last night. Water was low. Food timing was off yesterday. None of that is fat. The scale doesn’t care. It just reports weight in that moment.

I won’t lie. I wanted to see a number in the 220s today. Missing that stings a bit. But one weigh in does not erase three weeks of progress.

The mirror says I am leaner. My clothes fit looser. Energy is better. That is the stuff that actually matters.

I am not changing my diet. I am not changing my training. I am staying the course. One weigh in should not be the deciding factor. Real progress shows up over time. Not on a single morning.

Artificial sweeteners like aspartame aren’t healthy, but they aren’t the devil either. They have little to no calories and don’t spike blood sugar the way real sugar does, which is why they’re commonly used in dieting and fat loss. From a calorie and insulin standpoint, they can absolutely help you stay within your targets.

Where people get tripped up is the brain response. Sweet taste triggers dopamine and your body expects calories. When those calories don’t show up, some people notice increased cravings later, especially for carbs. This doesn’t happen to everyone, but it’s a real effect for some.

Appetite is the same story. For some, a zero sugar drink kills the craving and keeps them compliant. For others, it opens the door to wanting real sugar. The drink isn’t the problem. What happens after is what matters.

There’s also gut health to consider. High, chronic intake of artificial sweeteners may negatively affect gut bacteria. The evidence is mixed, but moderation matters. Having one once in a while is very different from living on diet drinks all day.

Bottom line. Fat loss comes down to calorie balance. Artificial sweeteners are a tool, not a staple. If something like this helps you stay on track and avoid blowing your calories, it’s a net win. If it leads to cravings and overeating, cut it.