2). Tracking my daily intake Throughout this whole process I have tracked my daily intake using an app called MyFitnessPal. I plan & track all my daily intake in advance so I know exactly what I have to consume within a day. This allows me to avoid snacking etc.

1). Calculated my nutritional targets In the first few weeks I was consuming 2,000 calories, split up into the 3 macronutrients. I'm now at 1,800 calories. Knowing when to make the drop is vital to keeping energy levels as high as possible, with increased daily expenditure.

When filling up on the above, you're less likely going to snack on all of the other "picky" bits available to you such as crisps & puddings. Remember the sacrifices I spoke about? 👆👆👆

2). Protein & Veg Options You're not going to struggle finding protein sources at a BBQ. They are going to fill you up quicker and allow you to hit your daily protein target! You should also take full advantage of the salad options, as they are low in calories & high volume!

👉 Use a small amount of calories for your breakfast (e.g 500) and save the rest for the BBQ. 👉 Save all 2,500 calories for the BBQ. There is no right or wrong here. Personally I would prefer to save all calories for the BBQ due to it not being a regular occurrence.

1). Calorie Targets You're in a fat-loss phase, so you should be in a calorie deficit and have a specific amount of kcal's you can consume daily. For the purpose of this thread, let's say your daily calorie deficit target is 2,500 calories. You have a couple of options...

Firstly let me make one thing clear, there are going to have to be some sacrifices made in order to stay on track with your fat-loss goals. You're not going to be able to stuff your face like you may have done at previous BBQ's, but you can still enjoy what's on offer!

This is what one of the guys who has just completed week 3 of the Athlete Builder program has had to say about his journey so far.

In the last couple of weeks, the scale weight has fluctuated quite a bit (as seen the graph), and this could have easily messed with my head, if it wasn't for being fully aware of this situation. It is very important to remember that scale weight doesn't define you.

The graph shows my own progress since starting my fat-loss phase back in late March. As you can see, for the first few weeks, my scale weight was coming down nicely.

Weight fluctuation can be influenced by various factors. Here are 8 common causes of weight fluctuations: 👉 Water retention 👉 Diet 👉 Hormonal changes 👉 Medication & medical conditions 👉 Digestive process 👉 Stress 👉 Sleep pattern 👉 Alcohol consumption

Yes you might be trying, but that also means you're guessing. You either try and you guess on your own OR you invest in a coach/education and know exactly how to get the results that you want, by being given a step by step process to get where you want to be.

And finally, that one thing that is always going to sound cliche... Consistency. Martyn learned that perfection doesn't exist, and that simply staying consistent with the plan (even if he fell off track every now & then which is inevitable), will lead to the above results.

The 1-1 coaching provided him with regular contact with myself, and a weekly 1-1 check-in that allowed us to go through each week of the program in full detail. What went well? What can be improved? Wins of the week! Wins build confidence. Confidence leads to better results!

Next up was for Martyn to simply get stuck in. This time round he knew that his training program & nutritional targets had been built by a professional, so he headed into the program with full confidence, knowing that everything was in good order.

This meant that 3 things needed to be done: 1. Build him a structured training program 2. Build him a tailored nutrition plan 3. Increase his knowledge on both training & nutrition Number 3 was vital! Without proper education, he would continue going through the motions.

The first thing I did was gain a full understanding of what he had been struggling with for so long. Like many guys, Martyn was going through the motions with both his training & nutrition, which led to neither things having a positive effect on his goals.

Hopefully this thread has provided you with a clear & simple understanding on why weight fluctuations are normal during a fat-loss phase. Want to learn more ways to help you grow both physically & mentally? Hit follow! Also, share this post with someone in a fat-loss phase 🚀

Remember, weight fluctuation is normal and it's important to focus on long-term progress rather than day-to-day changes. Don't let temporary weight gains discourage you from continuing your fat-loss journey! Keep making healthy choices and trust the process.

Another factor to consider is that the scale isn't the only way to measure progress. Take measurements, progress photos, and track how your clothes fit to get a more accurate picture of your progress.