So, as has been the case for a few weeks now, my posts are few and far between…
I really am sorry to those of you who enjoy my blogs, but I’ve been working on some amazing stuff that, if you like FF, you are going to LOVE.
More on all that later, but for now, I wanted to share with you an email I had to send to client this morning, who was panicking because she had plateaud after weeks of losing big numbers.
The reason I am choosing to share this email with you all is because I have to send something like this on a near daily basis, and it is important that even if you are NOT a client of mine, you understand a few things about changing your body and what to expect…
I know first hand how hard it is to change your lifestyle and start training 5-6 days a week, as well as overhauling your dietary habits, so I am super proud that you have decided to do it properly and stick with it. WELL DONE.
18.5 lbs in 6 weeks is HUGE. It is a phenomenal amount of weight – you are talking over 3lbs a week, which is massive.
As I have told you before, you will not lose the same number every week, be it by a bit more or a bit less, and you will not lose CONSISTENTLY every week.
Gaining 1lb one week is TOTALLY NORMAL. Your body is 70+% water, and there are a multitude of things that will effect how much of it you are holding on to.
These include salt, sugar, glycogen, hormones, stress, sleep, weather (temperature) etc etc…
1lb is NOTHING in the scheme of your body’s make up, so I don’t want you to see this as a step back AT ALL.
I predict that by next week, you will have lost this 1lb, however, things like this are always good little curve balls for you to check in and me to look at your questions / queries / instincts.
So in terms of your diet, it’s calories in V calories out that will effect your body, less about macros (protein fats and carbs).
I want your protein HIGH (40% of your plate – 1 large chicken breast for example), your veg high (40% of your plate – 1 large handful broccoli for example) and your fats moderate (20% of your plate – 1/2 avocado for example).
Your starchy carbs should replace your fats in your pre / post workout meals (1 large handful rice for example).
Make sure you are training no less than 5 days week.
Make sure you are trying to drink 4L water daily – so 1 around breakfast time, 1 around lunch time, 1 around dinner time, and a couple of hot drinks in the morning / afternoon if you like.
Make sure you are getting enough sleep, try for 8 hours a night if you can.
Am I right in thinking you haven’t had a cheat yet? If so, the last night of week 7 might be a good time for you if you feel you NEED some kind of respite in terms of social / food enjoyment? It could refuel and refresh you for the following weeks. However if you feel you can go without, then do.
The reason I say week 7 and not week 6 is because I want you to implement all of the above and see what happens with your weight next week.