When you’ve over 20kg to lose, at the moment’s e-mail makes for important studying. Not simply because it’s motivational story of a golf mad RevFit member who did it, however as a result of it accommodates the precise energy, coaching periods and work he did since October 2017 to get there.
(…in fact, I’m scripting this e-mail on 19-02 as a result of by the point you learn it I’ll be in Sydney, and wished to get as a lot work cued up as doable upfront – so there’s a really actual shot of that 20kg turning to 23-25kg between every now and then)
ANYWAY. Right here’s how he did it…
1) he joined RevFit *plug plug plug*
2) he jumped on board with our preliminary 6-week transformation diet plan
3) he adopted our reverse food regimen protocol over Xmas
4) after which adopted on with one other 6-week diet plan over January to get the place he’s at the moment
…and since I’ve been religiously monitoring the previous couple of months of everybody’s diet, I can provide the actual numbers he ate all the way in which via 🙂
So, right here’s the timeline;
third October – 130.9kg
Joins RevFit, weighs 130.9kg, begins to tidy up diet and watch what he eats
thirty first October – 127.2kg
Begins the primary block of 6-week transformation diet right here.
For the primary week he eats 1,794kcals per day on common (it’s our 50% deficit week), 200g of protein, 165g of carbs and 65g of fats. Finishes the week at 125.6kg
seventh November – 125.6kg
We transition him onto the 25% deficit we use for many of our reasonably energetic shoppers and over the subsequent 4 weeks he common out on the following energy and macros every day;
Energy – 2,333
Protein – 179
Carbs – 204
Fat – 86
Weight finally ends up down at 120.2kg 4 weeks later.
fifth December – 120.2kg
We’re into the ultimate push week earlier than we taper energy again up for xmas. One other 50% deficit. He eats 1,741 kcals every day on common and 183g protein, 119g carbs and 56g fats.
He finishes the week at 119kg on the nostril. A drop of 8.2kg over the primary 6 weeks!!!
Probably the most stunning a part of all the course of is that he solely educated 17 instances over all the 6 week interval – and the ONLY time he educated greater than 3 instances in a given week was throughout his first week the place he did 4.
What does that inform you? You don’t must change into some fitfam freak who trains extra and night 6 days every week and eats nothing however brocolli and boiled rooster to drop a few pounds.
I do know for a reality there have been pints throughout that point for this lad too, and a few xmas nights out.
On Monday, we’ll discuss in regards to the reverse food regimen that stored him on monitor over xmas and set him up for a run into January the place he misplaced one other 9.6kg!