Getting Back On Track

  • By Mike Hill • Fit 50 Project • March 22, 2026

Episode #003 – Getting Back On Track (Even After Failing Again)

If you’ve fallen off track… again, and you’re starting to question whether this is just how things are now, this episode is for you.

In this episode, I share three simple but powerful shifts that helped me get back on track after struggling myself. These aren’t complicated strategies—they’re practical, repeatable actions that create real momentum.

If you’re feeling stuck, this will help you simplify the process and move forward again.

Key Themes & Moments

I Stopped Looking at Losing 50 Pounds

At one point, the goal felt overwhelming. Losing 50 pounds seemed too big to even process.

So I changed how I looked at it:

  • 3,500 calories = 1 pound
  • 500 calorie deficit per day = 1 pound per week
  • 50 pounds = 50 weeks

The shift:
Stop focusing on the total weight loss. Focus on one week at a time.

I Changed One Thing

  • Instead of overhauling everything, I simplified the process.
  • I took inventory of my daily routine and made one change:
  • I started prioritizing protein at every meal

Why this works:

  • Protein is highly satiating
  • Helps reduce hunger
  • Supports muscle during fat loss

I Created Non-Negotiables

I focused on three core areas:

1. Sleep:

  • Target: 7 hours per night

2. Calories:

  • Target: 2,100 calories per day
  • Based on TDEE minus 500 calories

3. Movement:

Daily Walking:

  • 7 km (≈ 9,300–10,000 steps)

Weight Training:

  • 45 minutes (intense)

Bonus:
After workouts, your body continues burning calories through EPOC (afterburn effect)

Big Picture Strategy

  • Diet: ~500 calorie deficit
  • Walking: 300–500 calories burned
  • Resistance training: 300–450 calories burned
  • Sleep: Optimizes hormones for fat loss

Total Impact:

  • 1,100 – 1,550 calories burned per day
  • 7,700 – 10,850 per week

Estimated Result:

  • 2.2 to 3.1 pounds lost per week

Key Takeaway

The biggest problems are solved with the smallest consistent actions.You don’t need to do everything. You just need to do a few things consistently.

Next Steps

If something in this episode hit close to home, I invite you to stay connected. Search “Fit 50 Project” on Apple Podcasts, Spotify, or wherever you listen to podcasts.

And if you want honest guidance that you can apply in real life, the newsletter is where I continue the conversation: 👉https://fit50project.com/newsletter

F50Project

Hi, I’m Mike, a 55-year-old Canadian Forces veteran and founder of the Fit 50 Project. After years of serving others, life hit hard: burnout, stress, even cancer. But I’m still standing, and rebuilding. I was at my best in my 30s, and now I’m on a mission to get back there, one rep, one walk, one meal at a time. Fit 50 Project is my way of helping other men over 50 reclaim their strength, energy, and confidence for good.