A couple of weeks ago, Ronnie Killen, chef/owner of Killen’s Steakhouse in Pearland, announced on his Facebook page that he was embarking on a 30-day challenge to lose 20 pounds.

Twenty pounds in one month sounds like Herculean task for just about anyone, but if there’s anyone who can do it, Killen can. In 2009, Killen tipped the scales at 455 lbs before embarking on a transformative lifestyle change that had him losing approximately 100 pounds in three months. Within a year, he’d dropped to 233 lbs.

Now, two years later, Killen has not only maintained his thinner, lighter physique, but he’s also enhanced it, building muscle mass and looking as fit as a bodybuilder.

So, why put himself through a 30-day challenge, one might ask? “Because it’s summer, and I want to get more leaned and toned,” he says.

Killen’s 30-day challenge includes strict adherence to a diet of five small 200- to 250-calorie meals a day and exercise seven days a week. Each morning, within 30 minutes of waking up around 6 am each morning, he has a protein shake or a can of Power Pak Protein Pudding, which is only 190 calories and contains 30 grams of protein in one can.

By 8:30, Killen is in the gym, where he does 30 minutes of elliptical or treadmill, followed by 30 minutes to one hour of weight training. Post-workout, he likes to snack on a handful of gummy bears, a no-fat snack with protein and glucose to feed the muscles.

Lunch is usually his largest meal of the day and might include four ounces of grilled chicken breast, sautéed spinach and a small white potato that he microwaves then tops with I Can’t Believe It’s Not Butter. “White potato is a carb, but it’s slow release,” he explains. Another day, his lunch might take the form of an egg white omelet with sautéed spinach and some feta cheese for added flavor. He sent us a picture (right) of one of his lunches, a four-ounce pork chop, side of beans and okra, which he had for lunch yesterday.

By three o’clock, it’s snack-time, which means he can have a handful of granola or almonds, or something like a zero-fat Greek yogurt topped with granola and honey. If he feels weak, he might munch on a protein bar at this point.

Dinner is eaten between 6 and 7 pm and usually consists of fish or a small steak (two to three ounces) with some steamed vegetables. He doesn’t like to eat after 7 pm. Also, after 5 pm, he doesn’t allow himself any carbs.

Mid-last week, just days after embarking on his 30-day challenge, Killen flew to Chicago on business. When asked how it impacted his strict regimen, he said, “It’s all about choices you make.” In the airport, Killen would buy yogurt or a chocolate bar that contained at least 50 percent dark chocolate, or he’d grab one of his staple snacks of gummy bears, granola or peanuts. In the hotel, he says, most were willing to accommodate diet restrictions and he could order what he needed.

He selected a hotel with a fitness room so he could work out in the morning, and instead of driving, he tried to walk everywhere. For his one big business dinner at David Burke’s Primehouse, Killen kept it simple with a six-ounce filet, grilled mushrooms and grilled asparagus, as well as a shared seafood tower appetizer of lobster, oysters and poached shrimp. He indulged in a maximum of two glasses of wine, adding, “I made up for it by working out harder.”

By the end of the first week of his challenge, Monday through Sunday, Killen burned a whopping 11,580 calories over 12.5 hours of exercise. On the scale, he’d already shed five pounds from his pre-challenge weight of 262.

He says that the biggest temptation for him has been the smell of carrot cake baking in the restaurant kitchen, but that other hard-to-resist temptations – like the smell of grilling steaks – have not been a problem.

Tune in to SideDish at the end of July to see the progress Killen makes during his 30-day challenge.

30-day challenge start date: Monday, June 25, 2012

Starting weight: 262 pounds

End of week one:

• 11,580 calories burned
• 12.5 hours of exercise
• Weight: 257

KILLEN’S STEAKHOUSE, 2804 South Main, Pearland, 281-485-0844, killenssteakhouse.com