Hello my Fondues!
It’s been a while since I last posted because I’ve been working on something new for you guys…
I’ve spent the last few weeks writing a new dietary download for this site, but what started as a sort of recipe stopgap until my book comes out ended up becoming a full blown diet guide, complete with new calorie and macro equations for every aesthetic goal, a new food bible, and 30 new recipes for every aesthetic goal from muscle building to fat loss to maintenance.
I am super proud of it, and it’s currently with my tech man Mitch getting spruced up and ready to download for next weekend!
Unlike my book it does not include a training plan of any kind, however in terms of how to change your diet in order to achieve your goal, it is VERY comprehensive, and I am extremely excited about it.
It will work, no question.
In the meantime, I now have some free time to continue posting, so here is my current aesthetic update…
I am currently 9 weeks into shedding my holiday fluff and I have gone from 134lbs to 130lbs.
Normally, after 9 weeks of a prep, I am miles ahead of my current physique. However, those of you who follow me on social media will know that I have done things very differently this time, and taken it nice and slow.
Because in June, I had been in a cutting phase for months, and I had become extremely lean.
This meant that, inevitably, my metabolism had slowed right down. This is 100% normal when coming to the end of a fat loss plan – your body doesn’t want to lose anymore, so it simple makes it harder to. It’s the way our bodies are built – reserve, survive.
This is why when you come to the end of a fat loss plan, slow and methodical reverse dieting and training is essential to ensure you don’t gain a ton of weight / fat.
This means slowly adding in calories and macros while slowly cutting back on cardio, week on week, until you are at your TDEE calories, eating a balanced diet of protein, carbs and fats, and doing only a handful of cardio sessions a week.
If you don’t do a slow and methodical reverse diet, you can bet that with your new snail like metabolism, coming off your diet is going to result in serious weight and fat gain, which is exactly what happened to me.
I knew it was going to happen, months of fat loss followed by weeks of holiday, daily drinking and desserts? I’m not an idiot, weight gain was a sacrifice I chose to make, and I don’t regret a thing.
However, when I got back on plan, I knew I was going to have to go slow if I wanted to get results and repair my metabolic rate.
Week 1, I started with:
- 30 mins MISS (moderate intensity steady state cardio) every AM
- Weight lifting every PM followed by 20mins HIIT
- A 3 day low, 1 day high carb cycle at my TDEE calories (1800calories)
And I stayed there until 6 weeks in, when I dropped down to 1700calories.
And now, at 9 weeks in, I have come down to 1600calories.
In 9 weeks, I have kept my training the same and come down from 1800 TDEE calories, to 1600 deficit calories, and this has given my body a chance to come back to homeostasis, and slowly slowly back down into a very minor deficit.
I still have weeks to go, and I endeavour to stay diligent with my diet and training and taking this slow.
Be good to your body. Feed it. Train it. Rest it. Recover it.
And if you choose to neglect any of the above, expect it to neglect your wishes in return.