How I’ve lost 13 pounds in three weeks

How I’ve lost 13 pounds in three weeks

Posted on Client Testimonials, Nutrition, Training

 

On the first of April this year (2018) I started my cut for the “UKBFF Classic Championships” where I will be competing in the “over 179cm mens physique category” on July 1st. In order to do well in this show I will need to take my body into the sub 6% body fat territory. So far in this diet I have lost 13 pounds of body fat in exactly three weeks. In this article I will be explaining the simple process I have followed so far in order to loose this amount of weight.

(Top photo shows three weeks difference)

How I changed my food 

At the start of this process I was in a large calorie surplus sitting at around 14-16% body fat. Therefore the first change I had to make was to change my calorie input in order to create a calorie deficit.

At my starting weight, 220 pounds, I would have to eat 18900 calories per week (2700 per day) to create a deficit. To allow me to keep my metabolism firing as fast as possible and to prioritise my calories on days where I wanted to have more nutrients in my body I opted for the cyclical approach to calories. i.e. having two high calorie days per week (3200), two low calorie days per week (2200), and three medium days (2700). Exactly how I broke them down in week one I have shown below.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Training Push Pull Legs Cardio Push Pull Cardio
Calories

3200

2700

2700

2200

3200

2700

2200

Macros P- 225

F- 60

C- 440

P- 225

F – 60

C- 315

P- 225

F – 60

C- 315

P-225

F- 70

C- 165

P- 225

F- 60

C- 440

P- 225

F – 60

C- 315

P-225

F- 70

C- 165

Bodyweight

214

214.6

215.4

214.6

214.6

212.4

212.4

*** Macros are your macro nutrients i.e. Protein = P, F = Fat, C = Carbohydrate ***

To hit these nutrients I ensured that I cut out any processed food and simple sugars. All of my meals were made from:

  • lean meats
  • Fish
  • Whey protein
  • Greens
  • Rice
  • Potato
  • coco pops (feel free to message me to find out why I include these!)

From the table above you can also see my current split (how I broke my training down) over the first week of the prep for the show.

How I changed my training 

The biggest thing I changed in regards to my training was the DECREASE the amount I was doing. Two reasons for this…

  1. Firstly and most importantly as my calories are decreased my ability to recover from the training has also decreased. This means that rather than weight training six days per week I included another rest day to allow my body to recover better. For the same reason I also reduced the total number of working sets in each workout.
  2. Secondly it gives me more room to add training in further along in the prep for the show. At lower body fat percentages it becomes harder to loose the weight, this means that if needed I can add more working sets or another weight training session in to increase my energy output over the week. If I had chose to train with high volume six days a week from the start I wouldn’t have anywhere to add training in.

For those who are interested…

The supplements I’m using

Morning 

  • Greens, Glutamine, apple cider vinegar shake
  • Multi Vitamin, Vitamin D3, Vitamin B12, Vitamin C
  • Fish oils

Pre workout 

  • Mental trigger
  • Big noise
  • Electrolytes

Intra workout 

  • Grunt EAA’s
  • Highly branched cyclic dextrin
  • Electrolytes

Post workout 

Whey protein isolate

Before bed 

  • Magnesium glycinate
  • L-theanine
  • Fish oils
  • Ashwanganda

*** any questions on why I use any of these or which ones to purchase please feel free to ask! ***

Key tips …. 

  • I aim to keep a majority of my daily carbohydrate intake (60-70%) around training (pre, intra and post workout) as this is when i can get the most benefit from them.
  • I haven’t tracked any of greens I’ve been eating as they have minimal calories and should remain constant
  • The oils you cook with count towards your daily fats, I have been using “fry light” to keep these to a minimum
  • Track the sauces and condiments you use. I personally use ketchup a lot… this is around 7g of carbs per average serving. If you use something like this a few times per day the calories add up quick!
  • Take out anything that causes ANY digestive stress

A majority of people DO NOT need to go into the detail I have to loose body fat. It can in fact be very simple. Making many very small lifestyle changes add up to make a very bid difference. If you would like any help whatsoever in starting your weight loss journey then please get in contact at:

michael@pridepersonalfitness.com

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michael@pridepersonalfitness.com