My History With Fitness: Part Two


Let’s continue with the story of my journey with fitness, and keep dropping the lessons I’ve learnt as I go (so you don’t have to suffer the same headaches that I did).

In part one, in my pre-Intermittent Fasting days, I had started lifting weights, gaining size (and a lot of body fat), and discovered the evil of sugar.

Here’s part two:

Intermittent Fasting

So I continued along my merry way, focusing on muscle-gaining, but this time I had learned my lesson from sugar in 2010, and it’s coke-like effect on my brain and hunger signalling.

This time I removed sugar, and ‘cleaned up’ my lean-bulking diet a little. Losing a few pounds of fat first, I continued to focus on size for a while.

Fast-forward to the summer 2013, and I switched focus a little. With ‘beach season’ approaching, including:

  • A three week holiday in Crete
  • A one week ‘lads holiday’ in Malia, the ‘party central’ part of Crete
  • A festival up in Scotland

I wanted to be lean, and I wanted to reveal the hard work that I’d put in over the past few years.

So I got to work on dieting…

Beginning at about 178 pounds (roughly, I can’t remember exactly), I started cutting the calories and the carbs. Problem is, I was still eating cereal every day (and cereal was very much my trigger food – even without sugar).

Asking for trouble.

But I knew that energy balance was the key variable with all this stuff, so I continued to focus on reducing the calories. And it worked. For a while.

But I ran into trouble with diet adherence and consistency, largely because of hunger, cravings, and a lack of satiation, which was largely down to:

Continuing to eat my ‘trigger food.’


When fat loss is your primary goal, you must make sure that any potential ‘trigger foods’ (that could lead to excess consumption or a binge) are OUT of your cupboards and immediate environment. DO NOT let yourself indulge, otherwise you’re making it 10 times harder to get ripped.

Energy balance is the number one factor that you must get right, whether your goal is to gain muscle or lose fat. But there are several things that will throw you off and make it far more difficult to sustain the correct energy balance for very long, not to mention the risk of muscle loss.

You want life to be easy, not unnecessarily difficult.

My journey looked like the following:

Week 1 – 178 pounds

Week 3 – 173 pounds

Week 5 – 175 pounds

Week 7 – 167 pounds

Week 9 – 168 pounds

Week 11 – 160 pounds

Week 13 – 157 pounds

And finally, I was officially ‘ripped’. But it wasn’t exactly a healthy, nor sustainable way to lose weight. I was hungry all the time, irritable, pissed off, and permanently weak. My workouts sucked. My stress levels were sky-high.

I was yet to discover the solution to all of this (Intermittent Fasting), as this would serve to make fat loss effortless, hunger minimal, and stress levels rock-bottom.

But for now, I had made it to 10% body fat, finally. It was a brutal journey, but I was happy to finally reveal my progress, have abs for the first time in my life, and actually look really good on the beach.

Could I sustain it for more than a few weeks while on holiday in Crete, eating Gyros, Moussaka, and drinking beer?

Find out in part three…

If you want to get to 10% body fat with minimal hunger, stress and strength loss in the gym, check out the Intermittent Fasting meal plans I offer, and also the one-to-one coaching packages available to you – Silver is only $97 per month, and you get a tailored meal plan + training program, on an on-going basis.


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