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The 6th of May was exactly 5 weeks of the Bootcamp I was on.My goal was to drop between 2-3kgs of weight and a few cm on my mid section.
Measurements:
Weight: 106.4kg ( down overall 2.9kg - starts was 109.3kg)
Hips: 118cm ( down overall 3cm )
Tummy: 117cm ( down overall 1cm )
Waist: 108cm ( down overall 4cm )
All in all I think that I was very successful in achieving my goal. Losing the weight has also given me hope to ultimately have the body I want.I do not feel as hopeless about my situation as before.
There are pros and cons to the gradual weight loss strategy I approached this with.Pros: easier to stick to, didn’t feel like I was starving myself, more likely to stick to this in the future, less stress on the body, more likely to retain muscle. Cons: Lost out on the potential massive boost in motivation from even greater losses, takes longer, have to stick to exercise RIGIDLY otherwise risking not shaving off enough calories for noticeable losses
But if I’m honest, consistency is the name of the game.And I didn’t want something that was a quick fix.
Other lessons:
You have to be exercising.You don’t need to be doing Iron Man, but if you are using a TDEE method, then not exercising leaves your calories too high and progress will slow.2450 was too high calories for training only 1-2 times per week.In the next 4 week bootcamp and eating plan, if I stick to a solid routine, and particularly resistance training, I can really look at losing between 1.5-2lbs consistently per week.
The mental aspect of losing weight, seeing it and FEELING it has has a much more motivational effect on me that I thought it would. “Nothing tastes as good as lean FEELS.” I never thought I would ever believe that, but the peace of mind I have as a result of being on this path and seeing result(even though it’s only 3kgs) is liberating. And I cannot go back to where I was.
Consistency is key.If your fall off the horse, which you will, you must make it up the next day(or ideally, the next meal). I did not deny myself luxuries, but I was brutally honest and put every single “naughty” thing I ate into the diary.If you can’t monitor it, you can’t measure it. This was a big one.
The weekly check ins with my coach were crucial for staying on track.I just am one of those people who needs help.But if I know someone is watching, I will do the work.
I will be starting the second 4 week challenge today.
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106.4 kg
Lost so far: 2.9 kg.
Still to go: 6.4 kg.
Diet followed: Reasonably Well.
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2747 kcal
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Fat: 116.64g | Prot: 129.82g | Carbs: 291.31g.
Breakfast: Sugar, Clover Full Cream Fresh Milk, Five Roses Tea, Jungle Oats, Honey, Optimum Nutrition Gold Standard 100% Whey Protein. Lunch: Roasted Grilled or Baked Chicken Thigh (Skin Eaten), Cooked Pumpkin (from Fresh), Cooked Corn, Woolworths Potato Bake, Renown Traditional Pork Bangers, Boerewors, Cheddar Cheese , Tomatoes, Clover Butro, Soft White Roll. Dinner: Ciabatta, Vegetable Soup. Snacks/Other: Woolworths Microwave Popcorn Salted, Woolworths Mini Koeksisters, Espresso Coffee, Clover 2% Low Fat Fresh Milk, Sugar, Sugar, Clover 2% Low Fat Fresh Milk, Espresso Coffee. more...
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Losing 0.2 kg a Week
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