Starting weight: 88.9kg
Final weight: 74.2kg
Total weight loss: 14.7kg
Time: 30 weeks
Starting calories: 4,400 on rest days/ 5,000 training days
Final calories: 2,300 on rest days/ 2,600 training days
Starting daily steps: 5,000
Final daily steps: 13,500
Sleep: minimum of 9 hours a night at the start (lockdown), this dropped to around 7 by the 24 week mark but the addition of Sleep Stack brought this back up to 8 hours.
Supplements:
Morning:
Creatine, Omega 3’s, Vitamin D3+ K2, Ashwagandha, Vitamin C (only on rest days), Join In from TrainedbyJP Nutrition.
Pre training:
B complex vitamin, Pre Pump from Supplement Needs with additional caffeine (100-300mg depending on fatigue and session intensity)
Intra workout:
Peptopro, Highly Branched Cyclic Dextrin, Glutamine, Beta Alanine
Post workout:
Whey, Taurine, Creatine
Before bed:
Sleep stack from supplement needs.
Zero fat burners, PED’s, pro hormones etc at any time.
Diet:
I used a flexible approach, with around 95% of total intake coming from nutrient dense foods, 5% whatever I fancied as long as I hit my macros. I used diet breaks (a week at maintenance) every 6th week, which I tied in with my hardest training weeks in order to preserve training performance as much as possible. I never followed a ‘bro’ diet (plain chicken and broccoli etc), and my carbs never dropped below 270g a day. Protein intake stayed relatively constant at around 180-190g/ day.
Training: I used the same split throughout (legs/rest/pull/push/legs/rest/upper), and training was split into 6 week blocks, starting at 3 reps in reserve and progressing to 0 reps in reserve by week 6, followed by a deload week. Training volume was tapered up across training blocks in accordance with recovery.
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