You can't outrun your diet

There are many people that have the misconception that they can eat poorly as long as they work out hard. This is not the case. If you are trying to get leaner your diet will determine about 90% of your progress. There are many people that ask why they are not losing weight and my first response is always to ask them about their diet. Another trap that many people fall into is regaining all of their weight on the weekends. These people eat great all week and then reward themselves with too much food on the weekend. It is not uncommon for someone to gain as much as 5 -7lbs over a bad weekend of eating. If you lose 2lbs from Monday - Friday and then gain 2lbs on Sat and Sun then you will never lose any weight over then long term. Remember that losing weight is about consistency. If you consistently do things the right way you will lose weight but if you consistently cheat them you will have trouble.

Workout of the Day
5 rep thruster
5 rep sumo high pull
10 min max rounds
rest 5 min
5 db snatch R hand
5 db snatch L hand
10 pushups
10 min max rounds