Bullet Blog: Cycle One of The body coach 90 Day PlanSharing A Chair
Lifestyle : Getting Lean with Hypothyroidism
I found the Plan really easy to get into this time around (I've done the old version of the plan twice previously). I'm not sure if it was the brand new recipes and fresh set up or whether I was just mentally ready to start seeing results again. Either way, I was grateful for the motivation because that is the one thing between staying put or moving forward.
How it works.
For those of you who aren't familiar with the 90 Day plan I will just give you a brief overview of how this first cycle is laid out.
Month One | AKA Cycle One
NUTRITION - During this first month you only eat carbs after a workout, and you will aim to work out 4-5 days a week. So for at least 2 days per week you will eat no carbs at all. A typical training day for me looks like this:
Breakfast - Cocoa Coconut Pancakes (Low Carb)
Snack - Apple Slices and Peanut Butter
Lunch - Mac 'n' Cheese (Post Workout Refuel)
Snack - 25g Mixed Nuts
Dinner - Prawn and Chorizo Stir Fry (Low Carb)
My typical rest days would look something like this:
Breakfast - Peanut Butter and Jam Smoothie
Snack - 25g Nuts
Lunch - BBQ Turkey Meatballs
Snack - Protein Yoghurt
Dinner - Chicken Cashew Curry
TRAINING - Cycle One is solely HIIT (High Intensity Interval Training) and you aim to do 4-5 sessions per week (one per day only) for 25 mins each time. You would essentially do different moves for 40 seconds on followed by 25 seconds rest and you complete 3 rounds, but this does varies from workout to workout.
Here are a few things from my first month of the plan:
- I didn't stay away from the sad step, I find this is really difficult when you have hypothyroidism because weight loss is like walking a tightrope. There is a fine line between losing fat, water retention and building muscle and Hypothyroidism doesn't seem to care if you are working your butt off, it will increase your weight with no warning or visible reason.
- At 5'2" and weighing 11 stone 9lbs it seems obvious I was overweight. However, looking at photographs of myself on my wedding day at the same weight - I am carrying significantly more fat. This helped me to gain perspective when this months results came in because fat loss is so much more than the scales.
- I had a few periods of complete exhaustion. There were two days halfway through when I could not exercise, luckily they were at the beginning of the week so I overcame it by making them my rest days. The tiredness was a little concerning as I kept falling asleep throughout the day (luckily I'm home all day) and I wasn't sure if it was thyroid problems rearing their ugly head - fortunately, after two days rest and early nights, it ebbed and my energy levels went back to normaI.
I had one treat on Valentine's day but I allowed for this by adjusting my day, making sure HIIT was before dinner and I had eaten strictly on plan the rest of the day. I had absolutely no guilt about this because it is a lifestyle change and I was back to being completely focused the next morning.
- In the final week of the plan I did find my restraint starting to deplete a little, I was getting bored of HIITs and just looking forward to Cycle Two and getting back to lifting weights, which is what I love. I like doing HIITs as part of a variety of workout methods but when it's the sole method it does become a little boring. As soon as I feel like that I know it's time to change things up so I submitted my results and I'm waiting for Cycle Two to be delivered.
So here are my all important results:
Overall I felt a little disappointed. I worked extremely hard and only lost a few pounds. This is the continual struggle of Hypothyroid, it doesn't help that on the plan I think they put me on higher calories than I would allow myself with such a slow metabolism. That said, I fully trust the plan, it's all going in the right direction and seeing my photos showed me that sometimes it's not all about the numbers.
So now I'm just waiting for Cycle Two to hit my inbox. I'm not a fan of increased carbs as I don't react well to them, but I am very much looking forward to building muscle in the gym again.
In the meantime I always relax for 1 or 2 days and have a little of what I fancy without going too crazy. This isn't the approach for everyone, but for me it's realistic and I miss a pizza or some sweeties so I find if I allow myself a little of what I like, I'm even more ready to attack the next 30 days.
If you're doing the plan at the moment then I wish you the best of luck, if you're thinking about starting then I couldn't recommend it more. You can sign up on Joe's website, where you will also find my guest blog about staying focused when illness or injury hits during the plan.