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How One Man Used Meal Prep and Mental Reminders to Shed 45 Kilos



I actually packed on the kilos during those strange, early parts of the pandemic. I actually have a reasonably stressful job, so with the stress of the pandemic on top of that, it’s form of not surprising I gained weight. It made me feel lethargic, and the one clothes that actually fit me were my sweatpants. I looked ahead and saw I used to be creeping up on age 40, which became an enormous motivator. I joked to my friends that I desired to see if I could get abs before I turned 40.

While it was form of a joke, I actually did need to see how fit I could get if I pushed myself and took exercise and nutrition seriously. So I signed up with Ultimate Performance in Washington DC.

Meal prep laid the groundwork

I feel like my transformation was fueled by the souls of 1,000 chickens. (Thanks, little buddies!) Every Sunday, I’d meal prep by oven-roasting some veggies and making five kilos of shredded chicken in an Easy Pot with some butter, hot sauce, and spices. I’d switch up the spices week-to-week and add different vegetables, so it never got too boring.


That was my lunch. For breakfast I’d have a high-protein yogurt, followed by a mid-morning protein shake. Dinner can be roasted salmon with more veggies. Snack-wise, I had salt-and-vinegar almonds, though I used to be careful to not eat too many. Before, I’d been eating $15 sandwiches for lunch at work, plus pizza, ice cream, cocktails, and junk food. I cut out alcohol, which was, well, difficult. But tracking macros within the Ultimate Performance app really gave me a way of control and mindfulness.

The thought counts

I keep in mind that children’s book, If You Give a Mouse a Cookie. When you give a mouse a cookie, he’s going to want milk; in the event you give him a glass of milk, he’ll desire a straw, and so forth. It’s a slippery slope. I considered that when it got here to cheating on my meal plan. I knew if I cheated with a small treat, like a handful of Cheez-It crackers, I’d find yourself eating half the box. So getting all of that stuff out of my cupboards and out of my sight really helped. And on the positive side, seeing even small changes in my body gave me the fuel to maintain going.

Showing up for yourself at workouts

I’d worked with a trainer before and done some strength training by myself, but never with this degree of seriousness. I used to be excited to go in there on day one and see what I could accomplish. I started off with three days of coaching every week, plus getting in a number of steps day-after-day. Toward the tip, I dialed that right down to twice every week with my trainer, plus understanding by myself.

Over ten months I lost about 45 kilos, dropping from 228 to 183 kilos. My muscle mass increased by around five to eight kilos over that point. Obviously, it’s been an actual confidence boost, not simply because I’m looking pretty good, but because I’m pleased with the work I put into it. At first, I had borderline hypertension, but that’s come down. My sleep apnea has cleared up and I’m sleeping far more restfully.

And folks around me definitely noticed a change. I got a number of questions on what I used to be doing to get such good results.

Ultimately, you will have to go in with a plan. Personal trainers are great because they mainly work out the plan for you. I had a wonderfully tailored workout routine, plus nutrition planning that got me where I needed to be. When you can’t get that form of guidance, you’ll be able to still find a number of resources online so that you’re not only flying blind.

Irrespective of the way you do it, I feel consistency is so vital. You follow it, and day after day you see little improvements, and people advances really stack up. You possibly can get somewhere amazing, even when it’s one step at a time.

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