My 10 Week Transformation Results
In the last 10 weeks, I’ve lost just under 4kgs of fat!
This may not sound overly exciting to some…
But the ability to drop body fat without losing muscle takes a little more in depth strategising…
The more specific your goal, the more specific you need to be with your calorie intake and macronutrient breakdown.
My goal was to get from 82.2kg down to 77-78kg…
A body weight I feel comfortable at when it comes to competing in local CrossFit comps and I wasn’t far off weighing in 78.4 after 10 weeks. Keeping in mind I also gained 700g of muscle along the way.
So how did I do it ?
I used a method called carb cycling. One I was introduced to when I started kickboxing and allowed me to walk around at 69kgs and 6% body fat…
https://www.precisionnutrition.com/all-about-carb-cycling
So how does it work ?
Lets not over complicate things here. Im am going to keep things simple.
My calories were calculated off my height, weight, age, body fat % and training schedule.
I would cycle between and low and a high day in day 4-day blocks!
3 days low – 20% of calories coming carbohydrates
1 day high – 50% of calories coming from carbohydrates
On the 3 low days, I would utilize my carbohydrates around my training times!
Carbs before bed
Train fasted in the morning
Carbs after training
Slowly tapering them off thereafter to stay within with carbohydrate goal!
I would try to select whole food carbohydrate sources on these days that had a lower glycemic index rating!
https://www.precisionnutrition.com/high-gl-and-cvd
My high carb day would then see my carbohydrate intake triple!
I’d consume high glycemic carbohydrates pre and post workout!
My shake would consume close to 100 grams of carbohydrates! A mixture of fruit, oats, and honey!
I’d then consume the rest of my carbohydrates spanned out over the rest of my meals! They would consist of rice, potato, bread and usually ice cream and low-fat mousse to finish off the day!
I’d track my food throughout the day using MFP which gave me more freedom as to what I could eat, numerous times going out with friends for Thai or pizza!
But my calorie intake was most certainly lower than what it had been previously!
I was in a 500 calorie deficit of my total daily energy expenditure, so I was consuming a lot less then what I was used too!
Was it hard to do ??
No! It was easy! I just had to use my fitness pal! Once I had planned my and prepped my days of eating I generally didn’t have to use it again! The only time I would be if I was veering off my meal preparation and having a night out!
Does it work! Most definitely! I and numerous others within our gym achieved amazing results!
Did my training suffer?
Most certainly not! I had energy at all times!
Did I do anything else ??
Yes…
Every morning the first thing I’d do is have 1 teaspoon of apple cider vinegar with lemon and salt!
I also increased my magnesium intake having another dose post-training and keeping my usual before bed!
I also supplemented a Supergreen throughout the day and in the last 3-4 weeks started using creatine!!
Is it sustainable?
Most certainly!
Throughout this time the members that achieved the best results were doing this method in conjunction with training 4-5 times per week! This is something we highly recommend! Training can vary and doesn’t have to be in the gym!
Any questions don’t hesitate to ask!
Best Regards
D.B