I’m now into my sixth week of fat loss, and my weigh ins have been as follows…
WEEK 1 – 64kg
WEEK 2 – 62.9kg (-1.1kg)
WEEK 3 – 61.8kg (-1.1kg)
WEEK 4 – 61.3kg (-0.5kg)
WEEK 5 – 61.2kg (-0.1kg)
WEEK 6 – 61.2kg (0kg loss)
Total 6 week loss = -2.8kg (-6.1lbs)
As I predicted last week, 6 weeks into my fat loss phase, I have stalled.
When this normally happens, you have 3 choices:
I did say all of this in last week’s update, but in the interest of keeping everything in context:
Before I began this fat loss phase, I was doing hypertrophy in the gym followed by x20minutes of steady state cardio x4 days a week.
I was eating 1980kcals a day.
The first thing I did 6 weeks ago was pull my calories down from 1980kclas to 1740kcals (-240kcals) via a 60g carbohydrate decrease, and increase my body strength HIIT circuits / steady state cardio from x20minutes x4 days a week to x25minutes x6 days a week.
Once a week, my calories go back up to 1980kcals via 60g carbohydrates (and / or alcohol!). This is my x1 weekly re-feed day.
Weekly re-feeds are implemented for mental, hormonal, metabolic, performance and recovery reasons.
I haven’t touched my calories or cardio since I started my fat loss phase, and even though I have now stalled and SHOULD be increasing expenditure and / or decreasing intake, I have decided to do the EXACT OPPOSITE and implement a 1-2 week diet break instead…
What is a Diet Break?
A diet break is an increase in calories (back up to CURRENT maintenance calories, so for me right now, this means back up to 1980kcals from 1740kcals), and a decrease in cardio (I won’t actually be decreasing my expenditure as it is already low in the context of a fat loss phase, and I’m still feeling very fit, strong and healthy).
Diet breaks typically range anywhere from a few days to a few weeks, depending on the length of the fat loss phase, the response of the client and the client’s state of mind.
Why implement a Diet Break?
You implement diet breaks for multiple reasons:
I suppose all 3 apply to me in some form, but the truth is, I just don’t want to spend months and months in a fat loss phase with potentially no end date, no reason why, and nowhere left to take it in a few weeks time.
Because dieting is hard, fat loss is hard, and having to do it for a long period of time with no end goal in sight is, to put it mildly, unappealing.
However, that being said, I also don’t want to undo any progress I’ve made, so a diet break it is!
I may gain some weight back, I may not, I will simply have to monitor myself and see what happens after week 1.
I reassess the situation as I go, but for now, my training will remain the same, and my calories will go back up to maintenance at 1980kcals daily.
If you would like to see the types of bodyweight workouts I do at home (while you may not be able to grow the muscle, you can certainly keep hold of what you do have), and I how I instruct a fat loss diet (both meal plans for non trackers AND calorie and macro instructions for trackers), have a read of
The STAY AT HOME 12 Week Body Transformation Plan
description page, and see if the download is right for you.
– I’m now into my 14th week of dieting… WEEK 9 DIET BREAK – 62kg WEEK 10 – 62kg (0kg loss) WEEK 11 – 61.2kg […]Read More
I’m now into my 9th week of dieting and have just completed a 3 week diet break… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
I’m now into my sixth week of fat loss, and my weigh ins have been as follows… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
I’m now into my fifth week of fat loss, and my weigh ins have been as follows… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
It’s a weird time; gyms are closed, we’re cooped up inside, and the mere handful of joys we have available to us right now include Netflix, food and alcohol.Read More
When I wrote my new download (The Stay At Home 12 Week Body Transformation Plan), I decided to write out a Food Bible (a long […]Read More
As I mentioned in my blog post last week, I’ve been in a gaining phase since December 2019, meaning I’ve been progressively increasing my calories, lifting volumes and intensities, while decreasing my cardio over the course of the last few months.Read More
I’m super excited to FINALLY be launching my new website, which has been almost a year in the making.
Some of you will have come across my last site, FitnessFondue, and I hope you find this one just as helpful, informative and exciting to visit (if not more so!).Read More
I’ve been tracking my calories and macros on MyFitnessPal for roughly 6 years now, and while it’s true that I ask my clients, readers and followers to start tracking too, it’s also true that I don’t think it’s the best option for EVERYONE…Read More
First and foremost, I want to say thank you all so much for visiting my new website.
I truly hope it helps you achieve your goals, and I hope you continue to come back over the course of the next few years (yes, I am in this one for the long haul!).Read More