12 week fat loss cut – End of week 1

Right, so week 1 has finished and the results are in. Before i go into it, its important to know one main thing – weeks 1, 2 and 3 of this 12 week plan are about flushing out water weight while obviously still losing fat!

After my photoshoot, i treated myself to a LOT of crap food, and having been quite depleted before the shoot, my body soaked up as many nutrients as possible – this included a LOT of saturated fat and more importantly SALT! This has made me hold on to a lot of water. So, weeks 1, 2 and 3 are all about getting rid of any excess water i am holding… the first week on the plan has made a big dent in that.

Week 1 result stats

  • Monday 27th August
    • Starting weight = 16 stone 6lbs – Remember A LOT of water weight lol I was 15 stone 2lbs on the morning of my shoot 😉
      16stone-6lbs
  • Sunday 2nd September
    • Weight = 15 stone 10lbs
      15stone-10lbs

So as you can see, a good dent in the water weight. This is totally normal. Some of this would have been fat due to the fitness plan i am on, and the diet – but no more than 2lbs of it. So in 7 days, with a calorie deficit diet and a high fitness workout plan, i have dropped 10lbs of weight. I’d estimate that its 8lbs of water and 2 lbs of fat.

Progression shot of Week 1 results

Here is a photo of Mondays starting point (left) and Sunday mornings photo (right).

week 1 progress shot

As you can see – Monday i had pretty much lost my abs due to the added water, and Sunday they are starting to come back. Nowhere near where they were 2 weeks ago, but this is just down to the water. Please watch by video blog on water weight to really understand how this can effect your diet. It is NOTHING to worry about, just part of the salt consumption and takes time to flush out. Mentally, this is not effecting me confidence or performance… i just know its part of the course! Cause and effect of what i have eaten!

Week 1 meal plan photos

As described in the first blog on my 12 week cut program, i listed what my diet was. Here are a few photos to show you how good my meals looked – hitting EVERY macro i described too.

Standard day – Week 1

Meal 1

  • 65g Porridge
  • 40g Blueberries
  • 100g Banana
  • 4 egg white
  • 1 egg whole
    • Meal 1 macros
      • Carbs = 67.6g
      • Protein = 35.55g
      • Fat = 10.525g
      • Fibre = 9.65g
      • Total Calories = 515.1

Meal-1

Meal 2

  • 1 pink lady apple
  • 10 bbq roasted almonds
  • 2 omega3
  • 150g pinapple cottage cheese
    • Meal 2 macros
      • Carbs = 38.1g
      • Protein = 16.17g
      • Fat = 10.38g
      • Fibre = 6.28g
      • Total Calories = 300.06\
Meal-2

Meal 3

  • 200g broccoli
  • 100g cherry Tomatoes
  • 100g spinach raw
  • 120g Chicken
  • 10ml rapeseed oil
  • Chilli powder
    • Meal 3 macros
      • Carbs = 26.9g
      • Protein = 37.8g
      • Fat = 10.4g
      • Fibre = 10g
      • Total Calories = 353.75
Meal-3

Meal 4 – PRE WORKOUT

  • 300g sweet potato
  • 100g broccoli
  • 120g Chicken
  • 10 bbq roasted almonds
  • 2 omega3
    • Meal 4 macros
      • Carbs = 67.95g
      • Protein = 42.57g
      • Fat = 9.63g
      • Fibre = 12.98g
      • Total Calories = 534.56
Meal-4

Meal 5 – POST WORKOUT

  • Post workout shake – 2 scoops whey (50g)
  • Post workout shake -1 scoop dextrose (50g)
    • The shake is mixed together and taken immediately after workout. The below meal is consumed within 30mins of leaving the gym
  • 125g cooked brown rice
  • 120g Chicken
  • 100g pineapple
    • Meal 5 macros
      • Carbs = 121.525g
      • Protein = 76.1g
      • Fat = 7.225g
      • Fibre = 4.475g
      • Total Calories = 858
Meal-5

Meal 6 – 30mins before bed

  • 2 scoops casien (60g)
  • 10 BBQ roasted almonds
  • 2 omega3
    • Meal 6 macros
      • Carbs = 3.55g
      • Protein = 45.27g
      • Fat = 10.53g
      • Fibre = 0.98g
      • Total Calories = 290.56
No photo for this one i’m afraid… just a shake and some nuts however lol

Normal day – Week 1 total

  • Carbs = 325.63g
  • Protein = 253.5g
  • Fat = 58.7g
  • Fibre = 44.4g
  • Total Calories = 2851

 

REFEED DAY – WEEK 1

  • Meal 1
    • 125g Porridge
    • 60g Blueberries
    • 4 egg white
    • 1 egg whole
      • Meal 1 macros
        • Carbs = 83.4g
        • Protein = 36.35g
        • Fat = 15.625g
        • Fibre = 12.45g
        • Total Calories = 646.7
refeed-meal-1
  • Meal 2
    • 1 pink lady apple
    • 2 omega3
    • 150g pinapple cottage cheese
    • 6 Caramel Crackajacks
    • 250g Banana
      • Meal 2 macros
        • Carbs = 162.45g
        • Protein = 20.9g
        • Fat = 6.75g
        • Fibre = 14g
        • Total Calories = 766.06
refeed-meal-2

  • Meal 3
    • 300g broccoli
    • 200g cherry Tomatoes
    • 100g spinach raw
    • 120g Chicken
    • 10ml rapeseed oil
    • Chilli powder
      • Meal 3 macros
        • Carbs = 37.9g
        • Protein = 40.8g
        • Fat = 10.4g
        • Fibre = 14g
        • Total Calories = 405.75
refeed-meal-3

  • Meal 4 – PRE WORKOUT
    • 500g sweet potato
    • 150g broccoli
    • 120g Chicken
    • 2 omega3
      • Meal 4 macros
        • Carbs = 110.5
        • Protein = 40.6g
        • Fat = 4.2g
        • Fibre = 19.75g
        • Total Calories = 614.56
refeed-meal-4
  • Meal 5 – POST WORKOUT
    • 250g cooked brown rice
    • 120g Chicken
    • 200g pineapple
      • Meal 5 macros
        • Carbs = 90.25g
        • Protein = 38.6g
        • Fat = 6.45g
        • Fibre = 7.75g
        • Total Calories = 568
No photo for this one i’m afraid…
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 bbq roasted almonds
    • 2 omega3
      • Meal 6 macros
        • Carbs = 3.55g
        • Protein = 45.27g
        • Fat = 10.53g
        • Fibre = 0.98g
        • Total Calories = 290.56
No photo for this one i’m afraid…

As mentioned above, the diet is as close to hitting my target as possible. The actual macro split is: –

  • Carbs = 488.05g
  • Protein = 222.52g
  • Fat = 53.955g
  • Fibre = 68.68g
  • Total Calories = 3318.63

 

So with all that in mind, i wanted to make a VERY small tweak to weeks 2 diet plan! This was so that i could add some more natural omega3 fats into my porridge and add more fat before bed. The latter is to aid in muscle recovery.

Week 2 diet plan

The same principle as last week however – 6 normal diet days and 1 carb refeed day. I’ve highlighted in red the changes from last week

NORMAL DAY

  • Meal 1
    • 70g Porridge
    • 40g Blueberries
    • 100g Banana
    • 3 egg white
    • 2 egg whole
    • 30g Flaxseed powder
      • Meal 1 macros
        • Carbs = 71.1g
        • Protein = 44.7g
        • Fat = 27.68g
        • Fibre = 17.66g
        • Total Calories = 725.7
  • Meal 2
    • 1 pink lady apple
    • 10 bbq roasted almonds
    • 4 omega3
    • 150g pinapple cottage cheese
      • Meal 2 macros
        • Carbs = 37.15g
        • Protein = 14.2g
        • Fat = 5.95g
        • Fibre = 5.3g
        • Total Calories = 250.5
  • Meal 3
    • 200g broccoli
    • 100g cherry Tomatoes
    • 100g spinach raw
    • 100g Chicken
    • 10ml rapeseed oil
    • Chilli powder
      • Meal 3 macros
        • Carbs = 26.9g
        • Protein = 33.2g
        • Fat = 1g
        • Fibre = 10g
        • Total Calories = 248.25
  • Meal 4 – PRE WORKOUT
    • 300g sweet potato
    • 100g broccoli
    • 100g Chicken
    • 10 bbq roasted almonds
    • 4 omega3
      • Meal 4 macros
        • Carbs = 67g
        • Protein = 36g
        • Fat = 5g
        • Fibre = 12g
        • Total Calories = 463
  • Meal 5 – POST WORKOUT
    • Post workout shake – 2 scoops whey (50g)
    • Post workout shake -1 scoop dextrose (50g)
      • The shake is mixed together and taken immediately after workout. The below meal is consumed within 30mins of leaving the gym
    • 125g cooked brown rice
    • 100g Chicken
    • 100g pineapple
      • Meal 5 macros
        • Carbs = 121.525g
        • Protein = 71.5g
        • Fat = 7.025g
        • Fibre = 4.475g
        • Total Calories = 836
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 bbq roasted almonds
    • 4 omega3
      • Meal 6 macros
        • Carbs = 2.6g
        • Protein = 43.3g
        • Fat = 6.1g
        • Fibre = 0g
        • Total Calories = 241

As mentioned above, the diet is as close to hitting my target as possible. The actual macro split is: –

  • Carbs = 326.9g
  • Protein = 242.9g
  • Fat = 52.8g
  • Fibre = 49.4g
  • Total Calories = 2764.4

 

REFEED DAY

I’ve highlighted in red the changes from last week

  • Meal 1
    • 125g Porridge
    • 60g Blueberries
    • 4 egg white
    • 1 egg whole
    • 30g Flaxseed powder
      • Meal 1 macros
        • Carbs = 84.51g
        • Protein = 42.95g
        • Fat = 27.35g
        • Fibre = 20.01g
        • Total Calories = 783.2
  • Meal 2
    • 1 pink lady apple
    • 2 omega3
    • 150g pinapple cottage cheese
    • 6 Caramel Crackajacks
    • 250g Banana
      • Meal 2 macros
        • Carbs = g
        • Protein = 20.9g
        • Fat = 3.75g
        • Fibre = 14g
        • Total Calories = 739
  • Meal 3
    • 300g broccoli
    • 200g cherry Tomatoes
    • 100g spinach raw
    • 120g Chicken
    • 10ml rapeseed oil
    • Chilli powder
      • Meal 3 macros
        • Carbs = 37.9g
        • Protein = 40.8g
        • Fat = 1.2g
        • Fibre = 14g
        • Total Calories = 323.25
  • Meal 4 – PRE WORKOUT
    • 500g sweet potato
    • 150g broccoli
    • 120g Chicken
    • 2 omega3
      • Meal 4 macros
        • Carbs = 110.5
        • Protein = 40.6g
        • Fat = 4.2g
        • Fibre = 19.75g
        • Total Calories = 614.56
  • Meal 5 – POST WORKOUT
    • 250g cooked brown rice
    • 120g Chicken
    • 200g pineapple
      • Meal 5 macros
        • Carbs = 90.25g
        • Protein = 38.6g
        • Fat = 6.45g
        • Fibre = 7.75g
        • Total Calories = 568
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 bbq roasted almonds
    • 2 omega3
      • Meal 6 macros
        • Carbs = 3.55g
        • Protein = 45.27g
        • Fat = 10.53g
        • Fibre = 0.98g
        • Total Calories = 290.56

As mentioned above, the diet is as close to hitting my target as possible. The actual macro split is: –

  • Carbs = 489.16g
  • Protein = 229.12g
  • Fat = 53.48g
  • Fibre = 76.24g
  • Total Calories = 3345.57

So, thats the plan week 2 of my 12 week fat cut.

If you are interested into the level of detail that went into creating this plan, here is a screenshot of my plan document – calculating to the GRAM what i will be eating….week 2 diet plan screenshot

This is the same level of details that i put into my client plans by the way…. see here for more details

SO WHAT’S WEEKS 2 WORKOUT PLAN?

Each week i plan on hitting each muscle group once with the exception of choosing a particular muscle group to hit twice. Week 1 i will hit arms twice, week 2 i will hit Legs and Shoulders twice, week 3 i will hit Chest and Back twice etc etc.

  • Monday
    • 6am
      • REST
    • 6pm
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
  • Tuesday
    • 6am
      • Low Intensity – 1 Hour
        • TREADMILL – 30 mins fast walking – 125bpm
        • CROSS TRAINER – 30 mins 125bpm
    • 6pm
      • DTP LEGS & SHOULDERS
        • 50, 40, 30, 20, 10
          Leg extensions – feet facing out
          superset
          Side lat raises
        • 10, 20, 30, 40, 50
          Leg extensions – feet facing in
          superset
          Rear delt flies
  • Wednesday
    • 6am
    • 6pm
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
  • Thursday
    • 6am
      • REST
    • 6pm
      • DTP CHEST & BACK
        • 50, 40, 30, 20, 10
          Incline Dumbbell press (last 30,20,10 – incline flys)
          superset
          Bent over rows
        • 10, 20, 30, 40, 50
          Incline Dumbbell press (last 30,40,50 – incline flys)
          superset
          Lat pull down (last 30,40,50 2 second pause for each contraction)
  • Friday
    • 6am
      • Low Intensity – 1 Hour
        • TREADMILL – 30 mins fast walking – 125bpm
        • CROSS TRAINER – 30 mins 125bpm
    • 6pm
      • DTP ABS
        • 50, 40, 30, 20, 10
          Crunches
          superset
          Oblique crunches
        • 10, 20, 30, 40, 50
          Crunches
          superset
          Twist crunches
  • Saturday
    • 6am
      • REST
    • 6pm
      • DTP BICEPS & TRICEPS
        • 50, 40, 30, 20, 10
          Bicep – Cable rope pulls (twist at end)
          superset
          Tricep – Cable pull downs WIDE
        • 10, 20, 30, 40, 50
          Bicep – Dumbbell  curls
          superset
          Tricep – Cable pull downs CLOSE
  • Sunday
    • 6am
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
    • 6pm
      • DTP LEGS & SHOULDERS
        • 50, 40, 30, 20, 10
          Squats
          superset
          Arnie Press
        • 10, 20, 30, 40, 50
          Close stance squats
          superset
          Side lat raises

Again, if you are interested in the level of detail i went into to prepare such a plan, here is a screenshot of my plan document….

week 2 workout plan

 

So thats pretty much it for week 1. Week 1 was easy enough – was still holding on to LOTS of energy from my ‘post photoshoot binge” so workouts were smashed to a high level and no hunger at all.

Its also important to note that i take NO PRE WORKOUT SUPPLEMENTS apart from BCAAs. I’m against such supplements – if you dont have the mental drive to hit the gym in the first place, then you need to start asking yourself more serious questions before wasting money on caffeine buzz’s. Have a cup of coffee – same effect!

The end of weeks 2 results will be posted next monday, so stay tuned 😉

 

 

 

 

1 Response to "12 week fat loss cut – End of week 1"

  1. Gary says:

    Great work here Daniel. It’s given me the motivation to get in the gym this morning. I’ve had a month off due to work and my weight has plummited by 10lb and I’m gutted. It’s a job to squeeze it on pound for pound. Again, keep it up and good luck for the future!
    All the best
    Gary.

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