Latest / Cameron's Conversations: The last weight loss podcast you'll ever need. / Episode 64: 4 Weeks to go of fast weight loss
Transcript
- Cameron Cummings: Welcome to the Cameron's Conversations podcast and in today's episode I'm going to do a little episode on my weight loss or my fast weight loss journey and kind of where I'm at with it. So I basically had three weeks there where I was really really cracking on and then I got well three and half I guess loosely because I had sort of Monday to Wednesday then I went away on a stag do which was sort of Thursday, Friday, Saturday, Sunday and kind of all day Monday and that wasn't really planned but the flight was very delayed blah blah blah so ended up getting picked at like 9pm on a Friday, so, sorry, Friday on a Monday. So that was a bit of a long travel day as well, and about 13 and a half hours of traveling, including all the travel to and from the airport and all the rest of it, so that was a long old day. So, now I am back. I probably had one day I would say, so got back Tuesday, I just sat at maintenance to be quite honest with you. I think it's also good to be honest, like I didn't really have much food in the house, et cetera, wasn't super, super organized, so I sat probably, not quite at maintenance, but just below. kind of what my maintenance would be and that was kind of deliberate. I kind of knew that I was just not going to have much in the house. It's going to be a bit of a struggle. So I just allowed myself that day of maintenance and then as of yesterday got cracking with this kind of fast weight loss phase again. Yesterday definitely felt a little bit hunger as I would expect because I'm a bit like my routine was obviously completely thrown out by the stag do. So I was expecting a bit of a difference but it was amazing how much like I had my chicken pesto and pasta with tons of veggies which is my current go-to and it was amazing how much better. My hunger levels well after that one proper meal I just felt that made the big difference like I had a bit more fruit on the choosing things But I really had like a proper couple of filling meals on on Wednesday. I had a good amount of fruit I had the pasta dish as I said, which really fills me up and I feel like my hunger has diminished massively today like I'm actually on a bit under my target for today and I'm actually gonna just keep it there because again I was a wee bit higher than I might have liked on Tuesday But I feel like I'm back into the swing of it and I think there's definitely something in that is just having like meals there that you know that really fill you up and are a real staple in your diet is so helpful. Like for me, I did not want to get creative with cooking two days after stag do. Like I might be back into the swing of work and quite happy to do that, happy to get back into the gym, but the thought of being creative with cooking and stuff, I'm not quite there energy wise yet, maybe another couple of days, but that made life nice and simple as well. So that's been good because I made that yesterday and that also means today's sorted too. So it just gives me a little bit of efficiency as well with that side of it. Just a little bit less to think about. So that's been a bit of a win. But of course the goal was to kind of have eight weeks of fast weight loss. Now of course in reality I guess I've lost a week or kind of half a week there. But I'm now going to be pushing back on. So that was always planned. know, that was always going to be the case that I'm looking to maintain weight over the stag doing and I'm only about half a kilo up from it now. Like this will be the third weigh in. did she do Wednesday? Thursday? So... third weight and afterwards and I'm only about 0.6 kilos up so not very much tall but now the goal is just to crack on. So I've got about four weeks now to really put my foot down on the gas and get on with it. So there's not actually too many big changes I'm still aiming for 13,000 steps so that's the current goal and I'm gonna be hitting that with a good amount of consistency with a kind of aim to try and get a couple of days in the weekend where my steps are a little bit higher. to compensate for some of the weekdays that might be a little bit lower, but I try not to drop too far below the 1000 on a weekday. So that's the kind of intention around that. Training is still going to be three to four times a week. So this week it's gonna be four gym sessions. I kind of consciously thought, because I've had five days off, which is not really like me, I feel slightly at my normal rhythm. So I kind of thought it'd be quite nice to do four shorter sessions. So I went in today, had a good session. I'm gonna train again tomorrow morning and I'm gonna train Saturday and Sunday as well. So I'll basically do four sessions on the bounce for me That's quite nice because the sessions are short actually today's session. I gave myself 45 minutes I literally set a timer because I do have quite a busy day and I was like I need to get things done So I thought I'd go in at lunchtime, which is great because the gym was dead and I did a Sort of planned in a 45 minute session, but because the gym was so quiet It only took me about 32 minutes, which is great and I got loads done I've got seven movements done pushed at a good kind of intensity about eight out of So a little bit less than normal but I'm fine with that given I'm training four days on the bounce and I'm just back from the stag. And of course now I'm set up so I feel like I'm in a bit of a rhythm with that and that will give me some real momentum with my training after four days on the bounce. So that's quite nice. So that's the structure of training and then the following week it'll be back to kind of three to four. No basketball this week. As much as I would like to play I am up north so there's not really the space or opportunity for me to play and also schedule wise just because of work and catching up and being a day short it was always going to be a busy week as well. Basically, it's gonna be three gym sessions, or four gym sessions, four short sessions, about half an hour to 40 minutes each. It's gonna be 13,000 steps, and I'm gonna get two runs in, and I've already ticked one off. So that is going to be very similar to the upcoming structure. So in the following weeks, three to four sessions, 13,000 steps, two to three basketball sessions as well, maybe one run a week. So quite a high activity levels, to be fair. but that's kind of my preference, like I prefer to sit at a good level of kind of activity because that just worked really really well for me and it's what I enjoy doing. But there's not going to be any big sweeping changes to nutrition. Right now I'm aiming for about 1,950 as my average calories for this week, so that's what I'm going to be sitting at and my protein target is still 160. So that's really simple, I'm just kind of sticking to exactly what I was doing pre-stag. in general there's not any big changes I am consciously really driving food volume up so I'm trying to get loads and loads of fruit and veg in in essence what I would like to do because I was kind of hanging around the 78 mark I think I would have to put my phone but I think I'm about 78.4 an average weight or 0.3 or something like that so I was down sort of a very very steady amount at the of the year I about 86.5 and I'm down to about 78 there I'm a little bit higher than that right now sitting on the 79s I would like to, by the end of that four weeks, pull off another four kilos. So my goal right now is to kind of think, right, I think I can get to about 75. It might be a little bit of a push, I might be able to get down a little bit lower than that. I think realistically after the stag, et cetera, it's probably gonna sit about there. So that's my goal, is another four kilos off in four weeks basically. Really, really simple. So a big push, that's a little bit above that 1 % of body weight, which means it is gonna be a push. It means I'm gonna have to stay active. I also have the right expectations around that that if I want to do that, there can be very little margin. So there's no margin for, just have a few days where I go over. That's not an option. Or a few days untracked. It's just not an option. If you've got that kind of time period, you can't get away with that. I will also have to be incredibly diligent with my activity. Again, I can't just have a day where I think, oh, I can't be bothered with my steps. Like I don't, when you're doing a faster weight loss period and you have expectations, you've got to put the input in as well. So the input has to match the expectations. And that just looks like me. being very deliberate with steps, very deliberate with making sure that my nutrition is on point and I'm very organised. I mapped out ⁓ yesterday, yesterday I mapped out yesterday and today and I used today to map out tomorrow as well and then probably tomorrow morning I'll map out Saturday and Sunday so I just completely plan through the weekend. Super, super organised so that I can stick really tightly to my calories and I will be taking every opportunity to be as active as possible so tomorrow I've got a friend I'm going to call. on my lunch break so I'm gonna use that to just go out for a walk, right? So just gonna give them a call and I'm gonna go and walk for 45 minutes, right? And I'll probably get a morning walk in early, early doors before I've got a call at 6 a.m. So I'm gonna get out even before that, then I'll have another call at 6 a.m. and then I'll catch up with my friend whilst I'm walking and then I'll probably do an evening walk, which means a lot of movement and just trying to get in as much as I possibly can because it's gonna be a big push. And I'm also accepting that likely is now over the next four weeks. I'll probably start to feel a little bit more tiredness and little bit more fatigue. There wasn't very much before the stag, but I am going to be getting a good bit leaner, so I would expect a bit more of that. So that hopefully gives a bit of context about, you know, what I'm planning to do over the next sort of four weeks as well, because I wanted to kind of keep you in the loop of kind of how it's been going, and it has been going great. I mean, I really felt, if I'm honest, and I think this bit's worth talking about as well, is not just what I've been doing, but also how I've been feeling. Well, I'll be honest, I went away on the stag and I felt pretty bloody good. So I was sort of, picking out clothes I guess for the stag which makes it sound like I put more thought into it than I did. It took me like 10 minutes the night before, definitely one of those people who's like a last-minute packer, but I was picking up my clothes the night before and I did feel like pretty much everything I was wearing on the stag I felt really good in. I definitely felt that little bit of a boost, you know, I know I feeling bad before but from the start of the year where I was at the end of my muscle gain phase at about 86 and a half at the very top end, that was very very heaviest weight I got to to be down into the kind of like 78s when I left, felt pretty good to be quite honest. Like I noticeably looked leaner. There's a few photos taken and stuff and I thought, yeah, cool. You're starting to look a bit leaner. I'm not super, super lean. I'm not in like quite the shape I would like to be for a summer holiday, for example. Like I'm maybe a little bit short of that by, you know, two, three kilos, nothing major, but I'm starting to feel really, really good and clothes are fitting well. So that was super motivating as well. After five days of the stag, probably slightly less so, but you know what, I actually feel pretty bloody good and I felt pretty bloody good. So now this is the fun part. If I was feeling pretty good when I was away the last time, I know by the next time I go away in about a month time that I'm gonna be feeling even better. So I really wanna put my foot on the gas here. And this is what I'd recommend to anyone is, you know, when you start to get to that point where you feel really good, don't slow down, don't get complacent because actually on the other side of another three, four weeks of consistency, the difference is massive in how you feel. and it's incredibly motivating. It's often easier to be motivated when you are that little bit leaner already because the visual changes happen quicker. Like I know in seven days from, I guess, I got back to kind of nailing things down yesterday, seven days on from Wednesday, I'm gonna feel a chunk better. Another seven days on, even better. I'm gonna be starting to notice big differences on a week to week basis. And that was really motivating. So I think that's something as well to lean into is like, you know, it's important to talk about kind of, I guess, what I'm doing, but it's also good to talk about how I'm feeling about it. feel pretty bloody good for it. I'm not gonna pretend otherwise. It's the reason I'm so passionate about weight loss and the impact it has. There's no doubt about it. I don't have a self confidence issue by any means, but even I feel much, much, much better for dropping that bit of weight ahead of that holiday. I definitely felt better in myself and more confident, and that's great. That's a real positive. So something to take from that as well. So hopefully that's been helpful. If you are looking for a bit of support. your own weight loss journey then in the show notes there is a link to one-to-one coaching but otherwise have a great day and I'll speak to you soon.