I'd been hearing a lot about this four week program through my friends from the gym that I I train with. So I looked it up on Facebook and Instagram and sure enough you have pictures of peoples before and afters and all with amazing transformations. And, yes all in under four weeks. A couple of people I knew had given it a go and I wanted to see what the fuss was about and also give myself a wee bit of a challenge. Not so much to eat healthier as I know I do that pretty well anyway. But, more so a mental challenge, to see if I could stick to a nutrition plan that was put in front of me. This was doubling up with my boxing match coming up but being the over-achiever that I am I was eager to jump on this bandwagon too and happy for it to run alongside my boxing training for that extra motivation to train harder and eat better.
Got my plan. Feeling excited for the challenge and also a little scared. What if it doesn't work for me because looking at the plan I eat pretty similar foods. But, it's strict in that I must measure everything and I must do as the plan says. To a tee. Sunday night and I'm throwing all my meals together as specifically written in the plan. What the fuck is this? Is this all the chicken I get to eat? Whyy. This is dumb, I don't want to do it. But I will. I will. And I can. Trust the process they keep telling me. In terms of training, I had to adjust it to coincide with my boxing. I was already running a lot to up my fitness for my fight and boxing or sparring most days too. I tried not too change this too much as my fight was my priority so I just kept on keeping on with this adding in a few workouts to work with the 4WK Program where needed and was told to do so.
Well last weeks food was super boring so this week I'm getting creative. I looked at each meal plan, took the ingredients and thought about what I could create with those particular foods, substituting a few things here and there with the approval of Simone the nutritionist.
Here are a few ideas I came up with. I was on Plan 2 and if you've done or are doing the 4WK Program you'll know what this means and I hope these meal re-creations can help you out in some way through your journey too.
The oats are delicious so I didn't feel the need to get creative with breakfast. Pretty much ate this everyday!
Lunch Re-Creation: Sushi Wraps
Divide fish, brown rice and avocado over 5 sheets of nori and generously add mung bean spouts, carrot and cucumber sticks to each before rolling up. Cut in half for easy eating. Nb. Add some chilli in the wrap for a bit of a kick!
Dinner Re-Creation: Ceviche (Raw Fish)
Click here for the recipe. You will obviously need to adjust the measurements of ingredients to suit your plan.
Feel like I'm eating pretty much the same in terms of eating healthy except I've just had to sacrifice a few luxury items and be super strict on the amount of food I eat per meal and throughout the day, as well as the timing of meals. Haven't really noticed my body changing too much. I have had to resist from eating the odd treat and snacking when I'm hanging out with mates which hasn't been easy. If you publicise the fact that you're on a challenge you're mates will try break you over and over but eventually they will stop and let you be and even put carrot sticks out when you go over for pizza and movie nights. Ass holes. Oh and here's something else I tried to throw together to mix things up this week.
Dinner Recreation: Vietnamese Pho
Click here for recipe!
You have the choice of amping it up and going through a "shred". I had my fight over the weekend (and yes I won!) so wasn't worried about my performance being compromised from giving the "shred" a go so I said sure why not. If you've done this "shred week" you know it's torture. There's no way even I can help to make these meals taste any better. Sorry, but you just have to stick it out and "trust the process."
The 4WK Discipline Program has definitely been a challenge for me despite me being a pretty clean eater. Sometimes all I wanted was an extra apple or a handful of nuts but you're not allowed. So this was hard for me...Okay I admit. I was pretty negative about the whole thing throughout the whole process. And, yes I broke my discipline a few times eating a few extra nuts here and there and an apple and maybe some popcorn but otherwise I did pretty good!
Deach and Lisa do an awesome job checking in on you, sending you daily motivation, making sure you've done your training sessions and constantly telling you to "trust the process." They keep you accountable and for a lot of people, including myself that's what you need, to be held accountable for the food you put in your mouth and the sweat that pours out of your eyes (tears) and body during your workouts. They make sure you're getting it done. And if not, you will pay for it in one way or another.
Simone, who looks after the nutrition side of it all is always a message away when you're concerned about what you can and can not have or what to do if you've forgotten to food prep and near death from starvation. Harry jumps in in the final week for your 'shred' and will laugh at your weakness to consume tasteless chicken breast but it's okay because by this stage you no longer feel pain in your stomach and can eat anything! The shred is hard but worth it to just give it a go but make sure you ask about the pro's and con's of this week before deciding if you want to do it or not.
At the end of it all you have your weigh in and photo's to look forward to. I think this is what kept me in track, I didn't want to be the one that looked the same after 4 weeks! And although I don't feel as if I changed too much, it was enough for me to get a massive shock when I jumped on the scales and finally see what actually happened to my body over the 4 weeks. Personally, I wasn't worried about my weight, but I did want to drop my body fat percentage as I'd been hovering around the same weight almost all year only fluctuating a couple kg's down or up. When I jumped on the scales after a little heart-to-heart with Lisa about how I'd hit a plateau with my weight and how it'd be pretty cool to get under the 20% body fat mark she told me not to look at the scales until she said it was okay. Her eyes teared up and I was sure it was because I'd failed. But I looked down and sure enough got below 20%. In total I managed to drop 4.4kgs and 2.7% of body fat. Yes, a lot of that weight was water but after doing the math (Pre-Weight(KG) X Pre-BF%)-(Post-Weight x Post-BF%) turns out I had dropped 2.5kgs of fat mass! Pretty happy with that! And pretty happy with dropping 2.7% and getting below that 20%!
Overall. I saw some amazing results in my group and am stoked with my results too! And all it was, was trusting the god damn process!
If you're keen to get involved check out 4WK Discipline Program on Facebook or Instagram and get in touch with Deach and Lisa as they are the brains and power behind this program.
Just another health and fitness professional putting in their 2 cents. 2 cents may be all you need one day.