From FaT to FiT in 100 days experiment – Introduction

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From FaT to FiT in 100 days experiment – Introduction

Hi all, I decided some time ago to make a experiment. As every year, the spring is approaching and many of you decides to change its figure, lose the extra weight and take care of yourselves. Certainly not one person will need help of a personal trainer to get assistance in putting together a diet and exercise program. For many who for the first time are trying to shed the extra pounds, it will be quite a challenge. Getting rid of bad eating habits, cutting calories, physical activity, it’s a really big change and can overwhelm anybody. Because a lot of people will have sooner or later the moment of doubt, diet will look for them too hard to maintain and training program to hard to keep going. In the end, there will be doubt and lack of confidence that rade reach our chosen purpose, because after all, what a personal trainer, that most of life is in excellent form, knows about the hardships of weight losing. That is why, using the fact that quite not long ago (in November) I got the injuries left shoulder and could not train until now, I decided to conduct a experiment on myselves. So, for about 3 months, I do not train on the gym and eat all sweet goodies that just came to me 🙂 at high of 185 cm (6 feet 1 inches) with a weight of about 84kg (185lbs) came to 98kg (215lbs). It may seem not much, but I do not  tried to eat at any cost, but just eat whatever I want at the moment and gain weight to about 100 kg, what I accomplished in the intended time. And all of this to now from mid-February, begin to reduce, lose around 18kg (40lbs) weight and make a great form for summer holidays in about 100 days, until July. I will try to report at best I can my progress on my reduction, describing to you step by step my training plan, diet, and everything that will allow me to be Fit not Fat for the holidays. I hope that thanks to this experiment many of you believe in yourself and try to follow in my footsteps and change yourself! To start with a little about me, this year I will end 34 years, so as you see I’m not so young the days of a storm of hormones and high testosterone I have already long behind me 😉 For over 10 years I train martial arts and for several years I am personal trainer, helping people with bodybuilding and nutrition. And so we begin! 

The first step to be taken is to calculate our energy needs, that is, how many calories we need to eat in order to maintain our current body weight, the way how we should do it is in one of my articles, you can find here. When you have it, the outcome should be deducted at the beginning about 400 calories. Do not let yourself to do a fundamental mistake and cut  too much at the beginning, because if we start from a very low level of calories, we gonna have problem to cut more calories in the future, which can be compare to a shot in the foot at the very start of the marathon.fatmuscle

At my example, given my very high physical activity (I have quite severe physical work), I decided to start with the level of 3150 calories. The breakdown of the various components of the macro is as follows:

Calories 3155 | 315g carbohydrates (1260kcal) | Protein 197g (788kcal) | Fats 123g (1107kcal)

Fat, why like that? Let me explain to you.  My body quite easily catch extra weight, does not tolerate most elevated levels of carbohydrates, but fell very well while drawing energy from fats. Yes, from fats! You should not be afraid of an increased amount of fats in our diet, of course we should avoid saturated fats and trans-fats. 

Source of saturated fats, for example:

fatty cuts of meat, butter, yellow cheese, full-fat milk

source of trans fats, for example:

processed food, like cakes and pastries fried, fast food and most takeaway food

And these good, desired by us fats are unsaturated fats that come in monounsaturated fats and polyunsaturated.

The source of the polyunsaturated fats are, among others:

oil fish like salmon, herring or mackerel, oils spreads on good source of fat

 monounsaturated fats fats are, among others:

olive oil, canola oil, some nuts, for example brazil nuts and avocado

ps. do not be afraid yolks of eggs, they are very healthy and have virtually all micro and macro ingredients we need for life!

You can be sure that in most cases for our massive buttocks and big bellys is responsible too much carbohydrates, especially those composed of simple sugars as all kinds of bars, candies, and all kind of sweets. But the same treacherous can be white bread, crisps and sweet carbonated sodas or artificially sweetened juices. Therefore, if we want to achieve something we should be ready to remove these types of products from our diet or reduce to an absolute minimum. Personally, I am a believer in the diet of 90/10, which means that, unless we’re not pro athletes and we do not want to appear on the stage, most of the time – 90% we eat healthy, but sometimes we let ourselves into small derogation of diet, so will not to go crazy, what is the remaining 10% of the diet.

Protein, here I decided at the beginning do not combine too much and to leave at around 2g of protein per kg of body weight. Of course, this is quite a high supply of protein, but this is due to two reasons. First, in the process reducing the least I want is to lose muscle mass and secondly, provide me with a greater amount of calories without lifting the other macronutrients. Please note, however, that the high amount of protein can acidify your body, so you should be aware of the deacidification by eating alkaline products, such as potatoes or raisins and of course a large amount of vegetables!

Carbohydrates, in the beginning, I will try to keep them as low, juggling them throughout the day according to the needs and well-being. And the day I try to start from food protein-fatty. You must know that I have a few years experience and quite well I managed to get to know your body, quickly learns of his current needs and can quickly make an adjustment to my diet. In most cases, it’s about time to adapt their consumption and type of carbohydrates depending on the intensity of my work on a given day and time of the workout. Given that I work in a company, there are days where I have to wrestle with large weights all day and there are days where I spend most of my time behind the wheel.

However, due to the selection of the initial period of eating in IF (intermittent fasting), most of the carbs I ate after work, before a workout and after training before night. Eating in IF mode assumes that for a certain time of the day, we do not eat anything. Controlled observe fast, and we set ourselves a window, during which we consume our caloric pools. This is a method of feeding, which has repeatedly used in the past on my person and my body had a great feel in it. And so it is from the moment of awakening, or in my case, this is usually around 6:30 am I observe fast till 4 pm. Which gives us roughly around 10 h post since the awakening, however, if we take into account that my nutritional window lasts from 3 pm to about 9 pm for 6 hours, then I don’t eat nothing and around 10:30 pm I going to sleep, come out to us, that my body fasts between 9 pm and 3 pm the next day which gives us a total of about 18 h of fasting. This is for me the perfect proportion of time where you do not feel hunger during fasting and I have enough time to eat all the calories you need without overeating in one meal. Please note, however, that for those who have never used this type of feeding methods before, this may be too tiring, so at the beginning proposes simply try to get past the breakfast and start the day with lunch at noon. You should not be afraid of the morning sucking in our stomach. You only need to remember to drink lots of water! Our body is able to withstand a long time without food, but without of water is not able to function! Morning a starvation diet and fasting during the day has a lot of surprisingly positive effects which I will write soon in a special article. fatmuscle2

it looks like a few words of introduction, soon I will introduce your example for meals with their full descriptions, I will try to explain you why so and not otherwise.  I will also describe my plan and my progress in the gym. Of course, on a regular basis I’ll monitor its parameters such as body weight, individual circuits of the body and other important aspects (compare blood tests, hormones and thyroid gland). And everything to prove that, smart reduction does not have to be debilitating for our body.  During the reduction, even with negative calorie deficit, I will show you how to build a pretty good figure, earning a bit of pure muscle, without the use any steroids! I will of course use the assistance of dietary supplements but more on that I will tell later, stay tuned! 🙂

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