In 2021 I was 67kg,"skinny fat" and generally pretty unhappy with my physical appearance. Yes, I was exercising and yes, I was tracking calories religiously. However, it wasn't until I hired a coach, started lifting weights consistently and attempted to hit my prescribed macronutrient targets day in and day out, that I actually saw the results I wanted.
The progress pics below show the evolution of my body from October 2021 to June 2024.
I am pretty impressed with my results and want to provide you with a blueprint on how you can get there too.
So, how did I do this?
1: ACCOUNTABILITY: I hired several coaches to hold me accountable, including Lauren Dannenmiller, Kyle Burns and Savana Sharp. I followed their training programs very consistently and attempted to follow their macronutrient targets every single day. I generally exceeded their caloric targets; however, continued to track all my data and provided this to my coaches regardless of whether it was inconsistent and did not align with their targets.
Just a caveat, there was nothing magical about my coaches training programs or nutritional protocols. In fact, you can find countless training programs and macronutrient calculators online for free. The main reason I hired a coach was for someone to report to and someone to talk to, because no one else cares about your calories and hip thrusts.
2: DIET: I ate at least 1g of protein per pound of body weight per day (every single day) for years. I went through periods of eating higher and lower calories, depending on whether I was building muscle and/or losing body fat. I tracked every calorie religiously through MyFitnessPal, including the underlying macronutrients - protein, carbs and fat as well as alcohol.
Here is an example of some of my tracked data for the final 82 weeks prior to hitting my goal weight:
3: TRAINING: I lifted weights 4-5 times per week, progressively increasing the weight I lifted over time. Each training session consisted of approximately 4 to 6 exercises per session, and I completed roughly 3 sets of 6-12 reps per exercise. I did not do any cardio at all, other than walking approximately 9-10,000 steps per day.
4: REST: I allowed my muscles to repair and grow stronger by not working the same muscle group 2 days in a row. My typical training plan would look something like this:
Monday - Walking only.
Tuesday - Upper body workout and walking.
Wednesday - Walking only.
Thursday - Lower body workout and walking.
Friday - Upper body workout and walking.
Saturday - Walking only.
Sunday - Lower body workout and walking.
On top of the 4 elements described above, I also made sure I drank plenty of water, ate extremely healthily (with most of my diet coming from plants), attempted repetitively to get enough sleep (although this became very difficult in a caloric deficit) and tried to reduce my alcohol consumption.
If you need help losing weight, building muscle or recomping, feel free to reach out via email - paulaprice@live.com.au. I am now a certified weight management consultant and would love to help you out!
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