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  • Writer's pictureOllie King

12 WEEK BODY TRANSFORMATION | 12 WEEK REVIEW

Updated: Dec 14, 2021

At the end of my eight-week entry, I finished with the lines 'time to walk the walk'. As a coach, I am incredibly passionate about this statement. If I cannot do what I said I would do, then how can I expect those around me, including you, reading this blog to do the same?


As you would expect, during the final four weeks of my transformation, my calories were dropped in stages significantly. They started at almost 2,500 and finished at 1,500 per day. For a man of 6ft 4, working an active job, this is incredibly low. 1,500 was only for a temporary period of around 4-5 days, and I was in daily contact with my coach to ensure I was okay with such a low amount.


Photos from the shoot will be up in the coming weeks, and a new blog will talk through the day's build-up.


Whereby my first eight weeks focused on a steady decline, this was a sharp drop. We maintained strength and muscle mass during the opening phases instead of a significant reduction too soon. Many make a common mistake in dropping their calories too low too quickly, leaving them with nowhere to go.


One factor I would like you to take away from reading this blog, if anything, is the importance of not just the quantity of your food but also the quality. Too much emphasis, in my opinion, is placed on calories, and where this is of extreme significance, you cannot overlook the quality of what you're eating.


When dieting, meal planning becomes a non-negotiable that you cannot ignore, avoid or get away from for various reasons. If you want to give your best to your career, partner and all other aspects of your life, you need to prioritise.


Using MyFitnessPal, I planned my meals at the start of the day. Beginning with my protein sources, then adding fruits and veggies, and finally ensuring I'd get adequate carbs and fats, or which I prefer higher fats as a personal preference. I often eat similar if not the same each day, changing my evening meal with my partner. Many might look at this as boring or repetitive, but you have to decide at some point whether you want variety or the result?


I am by no means saying you can't have both. Still, if you're going to debate or argue the finer details of what is proven to work, then I'd urge you to channel that energy into doing what it takes to get the results you desire. Doing simple things, consistently and efficiently as possible allows for the most significant successes. From here, you can then refine and adapt accordingly.


Training remained the same intensity until it was necessary to pull back, around ten days before my shoot day. I continued with my body part training split, six days a week, and approximately 15,000 steps on average a day. When the time came to de-load, we moved to a whole-body approach to make the most of every session and reduce muscle cramps.


Towards the end, my energy was hitting rock bottom. But, I still maintained a full work diary, and with a bit of help from our good friend caffeine, I powered through the final few weeks with some liquid assistance. It isn't supposed to be easy; if it were, everyone would do it.


I had experienced before how others treat you during times of change. Those around you tend to fall in positive, negative and inquisitive camps.


"Why are you doing that?"

"That isn't sustainable!"

"That's incredible; you'll learn so much!"


My 'why' for this challenge stretched much further than purely the aesthetic. If it didn't, I would have given in very early on. The business was the main driving factor; performance was another, while at the same time wanting to use my time efficiently in all aspects of my personal and professional life.


The clarity and focus I gained have been substantial, especially from having non-negotiables such as not drinking alcohol. Time wasted is time wasted, no matter how you try and dress it up. I've reached a more precise point now whereby I know what I want to do with my future and under the terms that make me happy.


So why did I do this challenge? Ultimately, to prove to you, my clients and most importantly, me that you can achieve great things in a short period. We spend so long thinking of why we can't do it that we often disregard the benefits that we'll gain from a goal or challenge.


If you're thinking of doing your challenge, have strongly defined goals, complete a SWOT analysis, and do this intelligently. You can't have it all your way; at some point, the talking has to stop, and the hard work has to begin. Periods of maintenance are essential, but when it's time to jump in the fire, you need to be ready to dance in it.


In a world full of those who say you can't, I'd urge you to be a can. If you've made it this far through this blog, I believe you already have that mantra within you. Otherwise, you'd probably not of even opened this webpage up.


Above everything else, focus on what you'll gain and not what you'll lose. May the odds be forever in your favour.


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