Well, that’s it. 100 kg done!
‘What are you talking about Andrew?’ You ask.
Over the last 7 years, I have been carrying out some due diligence. Self-experimentation in the form of weight loss and weight gain. Evidence-based practices that I have refined over the years. And this weekend saw me hit 100kg weight loss total.
To give you some specificity, I’ve lost between 10kg and 22kg each year for the last 7. Which has reached a combined total of 100kg.
Well, I do it to show people how to transform their bodies sensibly. How to lose fat properly. How to actually gain muscle.
Because as you know it’s a minefield out there. A minefield filled with charlatans and zealots preaching their diet and exercise religions.
‘Thou shall not eat carbs’
‘I command you to do fasted cardio’
‘Burn in hell for all eternity when you eat meat’
Diatribe. These people love to create some sensationalism, a new fad to hoodwink people.
I would rather show people and prove that there is a sensible way of going about it. Demonstrating what I do with my diet to lose fat and what exercise I do to gain muscle to be fitter.
I suppose I wanted to back up what I was preaching. Which I don’t see anyone else doing. I see many people talk a great game but no action. They’ll get on their soapbox, but they new back it up with any action. Probably because they know what they are pushing is ridiculous and they would last 5 mins.
I wanted to prove what I was preaching works. And that my blueprint will work for anyone. So here’s a brief synopsis of what I did during my weight loss phases.
A moderate energy deficit. Going too aggressive in the first years left me very hungry and prone to muscle loss which is bad. So for the last years, I aimed for a 15% deficit.
A weekly target for my calories. This was far more flexible than a daily target. It meant that I could bank some calories for the weekend when my intake would be higher.
I assigned a certain amount of my calorie budget to protein. And kept my daily protein intake high. Most of my meals were focused on protein. This did wonder for my hunger (protein reduces your ghrelin/hunger hormone). And helped with preserving muscle mass.
The only cardio I did was walking. This mitigated high hunger periods (common post cardio training).
I found a frequency of workout sessions that worked for me (5). And the focus of those sessions remained the same during weight loss and weight gain periods. Do a little more each week. (This was easier during weight gain phases)
This was a tough one because toddlers don’t care about your sleep regime. Yet I would always set myself up for 7 hours of sleep (actual sleep not being in bed). On the days where sleep was poor, hunger was elevated. Food reward heightened and satiety lowered. So I was always aiming for those 7 hours and riding out the storm on days where I didn’t get it.
I tracked my energy intake during all 7 years of experimentation/weight change. This was a means to an end. When at a point where I want to maintain my weight. I would track my intake for a week or so then put down the tracker. But during times of change, I had to track. Even as an experienced dieter I would be way out without tracking. And the thought of calculating and storing up a running total every day. Seems exhausting and very inaccurate.
And there you have it. My best tips for dieting. By implementing those things you’ll look and feel better at the end of it.
If you want my blueprint which shows you the specifics you can grab a copy here