MY INFAMOUS DAD BOD TRANSFORMATION - HOW TO lose 18% BODY FAT IN 16 WEEKS WHILST DRINKING BEER!

sam transform.jpg

by Sam Stone – New Dad, and Co-Founder of Silvermere Strength & Fitness

So, on the 27th of December 2017, my fiancé Annie and I had a healthy cute little boy, Sonny. The lead up to having a baby was full on, with us both working and running around preparing the house and getting everything in order, trying to be as ready as we could for the little guy to arrive.

As a result, training and dieting got slack, I enjoyed a few IPAs mid-week and used the weekends to catch up with friends, eat cheese and red wine. All lovely stuff. 

 

I used to play rugby, always weight trained, and have always been a fairly sturdy build so in t shirts looked ok. I competed in fitness shows for 5 years so losing and gaining weight was all part of the process. Its I mindset, am I getting big? Or am I losing body fat? It’s a lifestyle choice.

 

Sam Before.jpg

After bodybuilding, I haven’t really had any desire to lose any weight, I’ve been enjoying life. 

However, the Dad bod had well and truly made an appearance and with my wedding quickly approaching, as well as my stag do, in which I’m sure I will be naked for most of it, the time has come to lose the weight!

 

This is when I started ‘The Silvermere Fat Club’ WhatsApp group.

 

“FROM EXPERIENCE, WORKING TOGETHER IN A TEAM TO REACH A COMMON GOAL, BEING ACCOUNTABLE AND HAVING AN END GOAL, IS THE FOUNDATIONS OF A SUCCESSFUL DIET”

 

I set myself a 16 week target to steadily change my lifestyle and stick to a plan, weigh in every week and make sensible changes to succeed in my goal. I wanted to lose weight more than anything else, and there for the temptation to go off my plan was not there.

 

A good way to make sure you have chosen a successful goal is to follow the SMART principle

 

S          – Specific                    –Losing body fat and becoming a leaner DAD

M         – Measurable             –Weigh in every week

A          – Achievable              –For me I wanted to lose 0.5-1kg a week.

R          – Realistic                   –I’ve done this before so I can do it again

T          – Time conscious       –16 weeks baby!

 

“WHEN THE DESIRE TO CHANGE OUTWAYS THE DESIRE TO STAY THE SAME, YOU WILL SUCCEED IN YOUR CHOSEN GOAL”

 

Common excuses why you’re not losing weight: -

·      I eat healthy food so I’m healthy

·      I rarely eat takeaways

·      I play tennis/football/cycle/run a few times a week so I am Fit

·      I only drink at the weekend

 

Sorry to burst your bubble but here you go…

·     Being healthy does not mean you will lose weight

·     How often is rarely? What about the food you eat every day?

·     Being fit does not make you lose weight.

·     Fri/Sat/Sun is half of the week, alcohol slows down the metabolism of fat.

 

So for me to complete this diet successfully, and gain the respect for all the other Dads out there, I have kept alcohol and social events in (drink once per week) , I’ve worked for 10-12 hours a day, 5-6 days a week, and I’ve trained hard, whilst making sure that my fiancé, stays my fiancé and doesn’t kick me out!

 

How did I do it? 

NUTRITION + TRAINING + CONSISTENCY = RESULTS

 

Nutrition

Strategically planning my nutrition has allowed me to enjoy the weekends whilst not causing any damage to my calorie deficit goals. On average, I have a total of 3080 calories. 3080 x 7 = 21560 calories per week.

 

Sam Dream.jpg

To suit my lifestyle, I have adapted my days to give me ‘freedom’ at the weekend, and control during the week, whilst still hitting my average weekly calorie goal.

 

So I have a Normal day – Plan A, a Higher calorie day – Plan B, and a Lower calorie day – Plan C. 

 

This is how I planned my week:- 

 

Plan A (Normal)         - Tuesday - Friday

Plan B (More Cals)     - Saturday & Sunday

Plan C (Less Cals)       - Monday         

 

Plan A – x 4 days

(Tues-Fri)

3080 calories (12320)

Protein – 300g (1200)

Carbs – 200g (800)

Fats – 120g (1080)

 

Plan B – x 2 days (Weekends)

3880 calories (7760)

Protein – 300g (1200)

Carbs – 400g (1600)

Fats – 120g (1080)

 

Plan C – x 1 day (Mondays)

1480 calories

Protein – 300g (1200)

Carbs – 20g (80)

Fats – 22g (200)

 

Plan A – 3080 cals

Meal 1

·      2 scoops vanilla whey

·      1 banana

·      1 scoop of oats

·      1 tablespoon PB

 

Meal 2

·      Steak/Fish and Rice/ Pasta with veg 

 

Meal 3

·      Chicken, Veg and Salad

 

Meal 4

·      0% Greek Yoghurt

·      2 scoops whey

·      1 scoop oats

·      2 squares Lindt dark choc

·      1TSP PB

 

Plan B – 3880 cals

Meal 1

·      Bacon and eggs on toast - BIG

·      Large bowl of Granola

Meal 2

·      Protein shake with fruit

·      Probably another bowl of Granola (love it)

Meal 3

·      BBQ allot of everything

Meal 4

·      Steak and Chips

·      Breyers Ice Cream

·      Few beers on 1 night only

 

Plan C – 1480 cals

Meal 1

·      Chicken & Veg/Salad

Meal 2

·      0% Greek Yoghurt

·      2 scoops whey

·      1 scoop oats

·      2 squares Lindt dark choc

·      1TSP PB

For more ideas on nutrition ideas please Click here

Training

 

In terms of training, I have had to be careful as my lower back is pretty useless if I do too much.

·     1 hour a day of steady state cardio – for me this has been walking with my boy outside on the river and has been amazing.

Some weekends I did a long 3 hours walk which meant I caught up with my week if was too busy with work.

·     3-4 weight sessions a week.

 

Now this is NOT the optimal way to train and takes allot longer! HIIT is the most effective way to lose body fat and retain muscle, and can take for less time. However due to old rugby injuries this is the way I needed to do it.

 

Sam Cardio.jpg

Accountability

Non-negotiable weigh in, every Friday, Saturday or Sunday, depending on the social calendar, and in my case input into the Silvermere Fat Club WhatsApp group. 

Be flexible on which weekend day you weigh in.  Why create barriers when not needed?

 

Here are my accountability scores:- 

(21/4/18)

Week 1 -  105.7

Week 2 - 104.4

Week 3 - 102

Week 4 - 101.4

Week 5 - 99.7

Week 6 -99.1

Week 7 - 98.2

Week 8 -97.4

(9/07/18) - HALF WAY KEEP IT UP

 

Week 9 - 96.9

Week 10 -96.2

Week 11 -95.7

Week 12 - 94.4

Week 13 - 93.9

Week 14 -94.4

Week 15 - 92.9

Week 16 -91.9

(4/8/18)

 

“IF YOU ARE IN A GROUP, AND YOU ARE ALL PUBLISHING WEEKLY SCORES, YOU CREATE POSITIVE FORWARD MOMENTUM. THE ONES THAT ARE HONESTLY STICKING TO A PLAN AND COMPLETELY NAILING NUTRITION AND TRAINING, ARE THE ONES THAT WILL MAKE PROGRESS OVER TIME”

 

 

My Dad-Bod transformaton

sam transform.jpg

The facts

Start Weight – 105.7kg

Start Body Fat – 25%

Finish Weight – 91.9kg (13.8kg loss)

Finish Body Fat – 6.5% (18.5% BF loss)

In summary, ive more than halved my body fat and lost over 2 stone. Ive really enjoyed it.

 

Fun Data

  • 345,000 calories consumed
  • 65 weight sessions completed
  • 112 hours of walking covering 100km

 

So what happens next?

I have really enjoyed moving more, eating less, being healthier. I don’t see any reason to stop. The wedding is 3 weeks after the stag so may push and try and get another half a stone off and possibly reach 3-5% BF. Either way I am happy and enjoying the process. 

 

“THE KEY FOR ANYTHING BEING SUSTAINABLE IS TO FIND A HEALTHY MINDSET WITH WHAT YOU’RE DOING AND BE RATIONAL AND REALISTIC. MOST THINGS MAKE SENSE. OCCASIONALLY THERE MAY BE ANOMALY’S, BUT THAT’S FINE, THAT’S LIFE”

 

Written by Sam Stone – New Dad, and Co-Founder of Silvermere Strength & Fitness

 

 

Sam Silvermere Fitness