Why You Don’t Need To Diet. I don’t follow a diet, I never have. I just don’t put anything in my body that doesn’t benefit my body. It really is as simple as that. A few months ago now a good friend of mine came to me asking for a little help to shed some weight before his wedding. We had 1 month to the big day. I told him, if we are going to do this, we are doing it my way and I want 100% out of you, it is going to be hard work and you probably won’t like me by the end of it. His response, “game on.”
So I spend a few days putting together a rough nutrition and training plan but as I said I don’t follow a plan myself so I didn’t give him one. This was a great case study and opportunity for me to see if my lifestyle would work and be sustainable for someone else. I know for the most part he eats quite well and works out often, really all I had to do was tidy up the diet here and there and give him a little more structure to his workouts to ensure he was getting the most out of every session.
So let’s see how Dan go on after 4 weeks of healthy eating and hard work.
Week 1 Feedback – This week has been both interesting and challenging mate. I have struggled with the lower carb consumption per day and I am still a little over my “allowance” every day. However, my sugars, which was my main thing, have come way down, which will have a big impact and one that I was most focused on. In terms of how I feel, earlier in the week was easier as Laura and I were at home and could manage better. Interestingly I went into the office yesterday and was amazed at how many temptations are presented to you on a daily basis. Now I’m aware of it, it’s interesting to see. I’ve resisted all sweets and chocolate and the like and I will do so throughout August, as I will with coke. I have felt hungry a few days towards the end of the week and am struggling with what I can have that doesn’t kill my macros. Really good start though, happy with the progress. My gym work has been a bit spotty this week, but I have had 5 different workouts, mostly touch rugby sessions though. I’m back to a normal routine next week.
Week 2 Feedback – It’s amazing how much easier coping with fewer calories is this week. Between the workouts and the decent food going into my body, I feel like I’m getting good results. I’ve had a few comments that I’ve leaned out quite quickly which helps to make me think that the change is working well. Slight concern going into the weekend is that it’s my stag do and I’ll blow a lot of the good work that I’ve done so far. One weekend won’t be the end of the world. I’ve definitely noticed that my appetite has diminished somewhat although I’m still finding it difficult to minimise the carbs, but it is closer than it was and I’m working out well to offset the difference. In summary – great finish to the second week!
Week 3 Feedback – Another good week under my belt! I had 4 days travelling in London to various meetings and I was a bit concerned that meal prep and lunch would be difficult. I shouldn’t have worried, London has got a lot of meal choices! Training was also good this week, I managed to fit all my work outs in the mornings. Some really good sessions and weights are increasing every session or two. Big weekend coming up though, Touch Nationals over 3 days and that can be very tough. Multiple games in a day, warm weather and everyone competing for a possible spot in their respective England squads, everyone is giving it their all! Can’t believe I’m heading into my final week, it’s gone so quickly and apart from one or two days at the start and my stag weekend, I feel like I’m well on top of this. I’m now starting to get to the point where I want to see what the results are!
Week 4 Feedback – Hello mate. Results day. Firstly – massive thanks for all your help. Really enjoyed all your support. In terms of the outcome, the headline is that I’ve lost a total of 5.5kgs and put on 1.5kg of muscle. I’ve sent you the Boditrax results for full readings and I will do the tape measure work tomorrow, but I think that’s pretty good for a month!
Dan was being modest, that is amazing for 1 month. Typically you can expect to lose 1.5kg per week sustainably eating + exercising well and he did just that. Also proving that you can lose fat and build muscle at the same time, which for some reason many people think is impossible (difficult yes, impossible, evidently not).
Why You Don’t Need To Diet
His BMI, body fat percentage, body measurements etc. for before and after are displayed below.
|Body Fat Percentage||17.5%||13.6%|
That collar is looking a little loose mate. Did you lose a few pounds? Ps, step away from the cake and slowly hand me the knife.