DAY 1, WEEK 3


WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

For 16 days solid now I have stuck to my diet and training plan 100%.

I have dropped a few lbs (but this isn’t important, at various stages I’ve actually gained multiple lbs) and I’ve dropped about 2% body fat.

  • I have done fasted cardio (at home) daily, in the form of my 15 minute fat loss workouts (available on app / android devices), OR as 20 minutes incline interval sprints.This will stay the same.
  • I have lifted weights (at the gym) daily, training a different body part a day (weights4women app / android), followed by a secondary 15 minute fat loss workout OR a secondary 20 minutes incline interval sprints. This will stay the same.
  • I have taken 1 rest day thus far, as I am a firm believer in listening to your body, knowing when to push and knowing when to rest. I was on fire until this past Saturday, when I had to drag my body around the gym like a big wet carcass, so Sunday was a rest day for me.
  • I have been eating 100% clean, 0 cheats, a macro split of 50P 30C 20F, within my calorie count.
  • This week I will start a 100% clean carb cycle, 3 days low, 1 day high, within my current calorie count.

I don’t see my training changing any time soon. I am lifting heavy and doing cardio daily. I have no interest in increasing either at this point.

I will continue to take rest days if and when I need them.

My calories will stay the same this week, but my carb cycle will begin to aid further fat loss.

Here’s to week 3!


Eat Clean Get Lean on Amazon


When I released my clean eating, calorie, macro, carb cycling and recipe guide Eat Clean Get Lean, many of you asked if I could put it on Amazon as well as iBooks (apple devices) and Google Books (android devices).

I was surprised to hear the feedback that iPhones, iPads, androids, laptops and computers aren’t always the preferred source of information, and that an Amazon release would be greatly appreciated.

My tech boys have now re formatted the Eat Clean Get Lean for Amazon, and it is now available to download on Kindle.

The full interactive version (including videos, pop ups and external links to social and website) can be viewed on all Kindle Fire, 3rd gen and up devices, through the Android Kindle app on smartphones and tablets.

Other Kindle devices and apps will show the book without the videos and pop ups, but these aren’t essential by any means. All the important information re the food bible, calories, macros, carb cycling and recipes is still there to be read and followed.

Learn how to change you diet to get healthy.

Learn how to change your diet to get muscular.

Learn how to change your diet to get lean.

Learn how to eat on both your high and low carb days.

Learn.

EAT CLEAN, GET LEAN. 


WEEK 2


WEEK 1 – 137lbs

WEEK 2 – 135.5lbs

During my last prep, I sat pretty at 136lbs for 5 weeks solid, despite dropping body fat % and visibly changing shape weekly. So any lbs lost this week was unexpected, and I’ll be very surprised if it shifts from here.

I used to be able to drop down to 124lbs over 5-6 weeks of prep, but last year, that all started to change.

The fact of the matter is I have gained a lot of muscle in 4 years, my body composition is different, and that is reflected on the scales.

If you struggle to see a change on the scales, it is likely that you are at the very start of a body transformation (gaining muscle and shedding fat simultaneously) or towards the end, when body fat % is a MUCH more reliable measurement of progress to go by.

I haven’t taken my BF% today as I don’t feel I need to just yet. I can see my body has changed and I’m happy to keep going right now.

Here’s my plan:

  • 15 MINUTE FAT LOSS CIRCUITS A.M. (App Store and google play store)
  • WEIGHT LIFTING FOLLOWED BY FAT LOSS CIRCUIT P.M. (App Store and google play store)
  • CLEAN EATING – 50P 30C 20F MACROS – WITHIN MY CALORIE COUNT (iBooks and Google Books)
  • 6x PER WEEK

Here’s the thing; if you can get your fat loss box ticked, your weight lifting box ticked and your diet CLEAN AND CONSISTENT, you are on to a winner.

Yes, after a few weeks you may plateau, but thats when calories and or cardio can be adjusted.

Here’s to week 2, and for everyone doing this with me, please tag me in your posts so we can egg each other on!


Calorie Counts – Your Queries Answered


Hello my little Fondues!

So a fair few of you have downloaded my iBook (Apple) / Google Book (Android) Eat Clean Get Lean , and many of you have queries and conundrums in common re calories.

I’m going to talk about that now, but before I begin, if anyone else is thinking of purchasing Eat Clean Get Lean, please learn from others’ mistakes…

1. IF YOU PURCHASE EAT CLEAN GET LEAN HERE ON FF, AN EMAIL WILL BE SENT TO YOU WITH A DOWNLOAD LINK IN IT, CHECK YOUR JUNK IF YOU’RE WAITING LONGER THAN A FEW MINUTES!

2. IF YOU’VE STARTED THE DOWNLOAD AND ALL OF SUDDEN IT’S STOPPED OR IS NOWHERE TO BE FOUND, YOU HAVE EXITED THE DOWNLOAD BEFORE IT HAS COMPLETED. DO NOT EXIT THE DOWNLOAD BEFORE IT HAS COMPLETED!

3. IF YOU HAVE ANY ISSUES WHATSOEVER, EMAIL support@hungrydogapps.co.uk AND THEY WILL HELP YOU OUT, ALMOST IMMEDIATELY.

Right, now the technical stuff is over, let’s talk about calories…

  • Some of you feel that your calories are too high. If you have calculated your BMR+TDEE, then deducted 10% for a loss (e.g. 2000kcal-200kcal=1800kcal), this is your accurate STARTING POINT.
  • As I say in the plan, give it 2 weeks, and your weight / body fat / measurements should have decreased, meaning you must STAY AT THIS COUNT, no matter how small the loss.
  • If after 2 weeks (ANY 2 week check in) your weight / body fat / measurements have NOT decreased, you need to deduct a further 10% (for example 1800kcal-180kcal=1620kcal).
  • Only deduct a further 10% if you have not decreased since your last 2 week check in. If you have, YOU MUST STAY PUT.
  • It’s important to take this slowly and progressively because after several weeks / months in a deficit, YOU WILL PLATEU. When this happens, you NEED ROOM TO PLAY WITH YOUR CALORIES. So you have to start as HIGH as you possibly can.
  • For those of you who are still unsure of your start point number, 1800kcal is a generic start point I put my FEMALE fat loss clients on, so give this a go.

 

 


JANUARY 1st


‘There’s no point making a New Years resolution to get in shape, you won’t stick to it. This is a lifestyle change.’

Bitch please.

Fresh starts are the reason I get in shape time and time again.

Every Christmas I take a break. Every time I go abroad I take a break. By every January I’ve gained weight and by every return-flight-home I’m at least half a stone heavier.

The plane lands, the 1st is upon me, and I am refreshed, replenished, well rested, well fed, and ready to hit the ground running.

And I do. I run, and I don’t stop until I have reached my goal.

Like EVERY change in your life, it all starts with a mental choice.

As soon as you DECIDE you want to change, you’re ready to start.

No, this doesn’t mean you’re going to float through your new challenge like a seagull through a cloud on a beautiful summer’s day. There will be days when you wonder what the hell you’re even doing, and you’ll remember how much easier life was when you were complacent and your routine was effortlessly in motion.

But remember your decision, feel PROUD of your recent efforts and KEEP GOING.

If getting fit, healthy, and or in shape in your goal this year, congratulations. You are NOT a cliche, you are smart.

Here’s what you need to do:

1. CLEAN UP YOUR DIET AND PORTION SIZES

2. FIND ANY FORM OF EXERCISE YOU ENJOY AND START DOING IT 4-6 DAYS A WEEK

3. REMEMBER YOUR GOAL AND STAY CONSISTENT

I’ve said it before and I’ll say it again:

MY 15 MINUTE FAT LOSS APP (ALSO AVAILABLE ON ADROID) WILL TEACH YOU HOW TO TRAIN AT HOME.

MY WEIGHTS 4 WOMEN APP (ALSO AVAILABLE ON ANDROID) WILL TEACH YOU HOW TO TRAIN AT THE GYM.

MY EAT CLEAN GET LEAN iBOOK (ALSO AVAILABLE ON GOOGLE BOOKS) WILL TEACH YOU WHAT TO EAT, WHEN, CALORIES, MACROS AND RECIPES. YOU PICK WHAT YOU WANT TO DO, AND FOLLOW THAT METHOD.

And you don’t need to pick me, it’s no secret that people love The Body Coach’s recipes. People find classes at the gym monumental to their ‘lifestyle change’. A lot credit getting a PT to getting in shape. There are SO MANY options out there.

Thank you all so much for your continued interest and support.

Here’s to a happy, healthy 2017.