For the past few months, I have been feeling a little bit like my progress with my weight loss has stalled. I have mentioned in previous posts that for one reason or another, I just haven’t seemed to be able to drag myself across the finish line to my “goal weight.” So, when Philly Kinsella announced that he was starting a 28 Day Nutrition Program for a small number of Academy members, I jumped at the chance to take part. The idea behind it was to get a small group of 10-12 people together, with similar goals, in order to enable us to support and encourage each other.
I have done plenty of nutrition courses, and spent hundreds of hours listening to and reading the work of the finest minds in the industry. For me, like many others, knowing what to do is not the issue. The issue is, actually doing what is required to get the results I want. I am a social animal, and having something or someone to be accountable to, outside of myself is hugely motivational. This program gives us the perfect forum to share our struggles and triumphs as well as tips, recipes and ideas. I couldn’t be more excited to be taking part.
My starting weight on day 1 was 59.9kg and my bodyfat, also measured on day 1 with calipers, was 17.5%. I have learned over the years to be quite detached from these numbers. They are just objective metrics with which to track progress. They do not impact how I feel about myself (anymore.) The days when I feel I look my best and at my leanest usually don’t correlate to the scales at all.
What I will be doing:
- I have calculated my current maintenance calories and have set up about a 15% deficit. This means I will be aiming to eat just under 1600 kcals per day
- I am aiming to get about 130g of protein per day (roughly 1 gram per pound of body weight.) I want about 30% of my calories coming from fat and the remainder from carbohydrate.
- I will weigh myself each morning and track my weight on a spreadsheet. I weigh myself every morning anyway, so this is not a big change. The idea is not to become fixated on the numbers themselves, but by tracking my weight, I can start seeing the patterns behind the numbers.
- I will track my food intake using MyFitness Pal. This will mean weighing and measuring food to be sure that the information is accurate. This can be a bit of a pain, and not something I will be doing forever, but I really don’t think there is another way to go about tracking calorie intake.
- I will be continuing to train 3-4 times per week as usual
- I will be leveraging the power of the group when my motivation, creativity and energy are flagging
- The photo above is showing some of the food from the first few days of the plan, as well as a picture of me before starting. I will continue to photograph what I am eating, and I will take another one of myself at the end.
What I will not be doing:
- Freaking out any time I see the number on the scale increase. Body weight fluctuations are normal, especially for women. This is why getting the overall trend of weight changes is important
- Expecting everything to be easy
- Giving myself a hard time if my calories or macros are not perfect on any given day. I recognise that it is what I do consistently over the course of the program, which will bring results.
What I expect:
- I am hoping to achieve modest weight loss over the 28 days. 1-2kg drop would be great.
- I would also hope to see some small drop in my bodyfat percentage, but I am realistic. 28 days is not a long period of time, and it may take a little longer for results to show up!
- I am expecting to feel hungry at times. This is normal in a deficit. I am eating less than my body needs, so it’s natural to expect hunger. Even when not on a cut, it is normal to experience hunger. If you never get hungry, chances are you are over eating
- Not every meal is going to be an Instagram worthy masterpiece. Sometimes eating is simply about fueling your body. This is especially true when you are aiming for specific macros. There will be times when I will eat something that I don’t particularly “want” #firstworldproblems
- I expect to feel tired and lacking in energy at times. My body will have less fuel going into it than it is used to, so there may be less energy available.
- I am going to have to get creative. As the wise man said “calories are scarce in a deficit,” so more thought and planning needs to go into each meal/day to ensure I get maximum benefit.
Overall, I feel confident that with a group of great people behind me, as well as great coach in my corner, I have every chance of being successful. The community support aspect of weight loss is something, which is all too often overlooked. If you are trying to change your lifestyle without the support of your family and greater community, you are facing an uphill battle. This is true if your aim is to lose 1lb or 100lbs. We may not be able to get those close to us on board all the time, but we can seek out others to support and be supported by. Our creativity is sparked by interactions with others. I know personally this week, I have been trying to come up with new and exciting things to try. I feel energised and awakened by being part of a group and harnessing its power!
I will let you know the final result after the 28 days, and also where I plan to go from there. A new body is a bit like a new outfit, you don’t know how it’s going to fit until you try it on. At the moment my goal weight is just an arbitrary number, when I get there I might decide I want to drop a little more weight. Or equally, I could find that I want to put a little back on. I will let you know when I get there. Be well xxx