It’s January and this time of year always brings a focus on health and fitness. Motivation is high and social events, a little less than December so it’s an ideal time for a 14 day kick start plan. I’m documenting a real client case study to show you what’s involved and what it takes to get a result.
I’ve designed a plan for David. His goal is to get more definition and I’ve set him a target of 2% body fat reduction in this time frame. We’ll be tracking not only body fat, but also tape measurements and body weight. Of all these measurements, body weight is the least useful. Since David also lifts heavy weights in the gym and is therefore building muscle, the figure on the scale can be misleading.
The plan has a focus on lean protein, essential fat, fruit, vegetables, calcium-rich foods, complex carbohydrate (in controlled amounts), plenty of fibre, water and herbal tea. There’s also an allowance for vodka, soda and fresh lime. There’s no need to give up your social life!
This plan is not designed for the short term, but rather to provide a foundation from which to build upon. After the 2 weeks, we’ll be discussing foods that David may have missed and we can then re-introduce as occasional treats.
Stay tuned for progress reports after 7 days and then again on the final day.
Measurements on day 1:
Body weight – 70kg
Body fat – 16.9%
Chest – 38
Bicep left – 11.8
Bicep right – 12
Waist – 35.2
Hips – 37.2
Thigh left – 20.7
Thigh right – 21.4
Calf left – 13
Calf right – 13.5
Here’s what David has to say about all this..
“As someone who has takeaways on speed-dial, attempting a plan even for only 14 days brings a number of challenges, mostly around avoiding sugary snacks and preparing the right meals. I’m not a chef at home so having clear & easy but most importantly tailored guidance on what to eat and when is the only way I could do something like this. Temptation is always there but the tips and coping methods Michelle has given me so far have proven invaluable.”
