Max 4 Week Physique Challenge
4-Week Physique Challenge
I have lost around a kilo in weight. To achieve this, I have strength trained five times a week and eaten around 1900 calories most days.
The thing I realised most during the challenge is the variance in calories between carbohydrates. Potatoes are definitely your best bang for your buck! The importance of choosing foods that you can eat in a larger volume, e.g. potatoes over rice, is key to feeling full and not overeating. Helping you stay in that caloric deficit.
You can’t guessimate, so my advice is to track.
Before this challenge, I had already been losing weight. I've lost twelve kilograms since last year. (26lb )
I started my cutting process by reducing the amount of carbohydrates I was consuming, only because I was consuming so many. I have since changed my approach, on days which I am training really heavy I will opt for more carbs. Whereas, days which i’m not training as heavy or having a rest day, I will consume more protein. I will try to keep the protein source as low fat as possible whilst i’m cutting to make sure i’m not consuming extra calories.
Here's a blog I wrote a while back about weight loss.
Are you struggling to lose weight? Because I’m currently in the process of losing weight or “cutting”. The whole process can be made simple. You will lose weight if you eat below your caloric maintenance. Now, to be below your maintenance, you can either burn more (exercise more) or eat fewer calories. I advise a bit of both.
You can't outrun a bad diet; however, performing more cardio/exercise will allow you to eat more calories while staying in your caloric deficit. Therefore, you will have more energy for your weight sessions and get all the protein, vitamins, and nutrients your body needs.
To calculate your calorie maintenance, you can type a calorie calculator into Google. You will enter details about age, height, weight, etc., to estimate how many calories you should eat to maintain the same weight. I would then eat at that maintenance and weigh myself after a week.
If you gain weight, the calorie estimate is too high, and vice versa. Once we have accurately found as close to our maintenance as we can, we should start eating 200 calories less than our maintenance and start adding in some cardio.
Remember, it’s a marathon, not a sprint. The training needs to be sustainable, and habits need to be built. I would always advise starting slow and making exercises you enjoy a priority.
Now let’s talk diet. When losing fat, your goal is to keep your muscles, so you must increase protein. Anywhere from 0.5-1g (protein)/1lb (of bodyweight) is about right for most people.
Currently, online diets like keto and carnivore have become the new fad diets; however, I think the demonisation of carbs can hinder performance. This is more evident when performing intense resistance sessions.
Try a session when you load up on carbs and one when you don’t, and I guarantee you’ll see a difference!
Despite this, carbs are easily overeaten. It’s a lot easier to eat a plate full of chips than a plate full of chicken mince (protein is the most satiating macronutrient, meaning it will leave you full for the longest).
So, you must monitor the consumption of carbs, not completely cut them out, though!
If you are struggling with losing weight, you can pop in the gym for a chat with me (Max) to better discuss goals and progress.
To arrange this, please enquire. Or schedule a call to discuss further
Below is a picture of what I eat daily.
Max
