The “Hit the Target” Fat Loss Plan

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Richard Bath

Level 2 Valued Member
Certified Instructor
Hello all.

Is anyone else going to give this a go? It makes a good bit of sense to me. Aim to get down under 220 from 242.

Don't fancy that 28kg snatch test.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
As advertised I hit a 2.5ld down 'Jolly Day' on day three.

I've done the high protein thing before so that was expected. It feels too soon to relax the protocol but I guess that's the point isn't it.

Maybe these breaks are what I've been missing. I usually just go until I crack.
 

Antti

Level 9 Valued Member
I already started a carb restricting diet about a month ago and it is going well, so I will pass on the HTT. The article itself was interesting and the base plan reasonable and somewhat expectable, but I have to admit that I was surprised by the frequency of the "Jolly Days".

Maybe the frequent breaks are what makes this approach a bit different and more suitable on some people.
 

Abdul-Rasheed

Level 6 Valued Member
I intend to borrow a lot of ideas, and especially the points/scores system into my diet. I haven't started it yet. Still on planning stage, preparing an excel sheet and schedule.
 

conor78

Level 6 Valued Member
Certified Instructor
I've tried cal counting using MFP at different times but I find logging food really tiresome...habit based approach works better for me..though this looks good. Sitting about 220 lbs.. would like to drop to 210lbs..might give this a go..
 

Phil12

Level 7 Valued Member
I like the idea of tying the "jolly day" to specific weight loss milestones. It makes more sense to me than the more frequent ones in other diet systems. I'll probably start doing that, although I'm doing low carb.
 
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Richard Bath

Level 2 Valued Member
Certified Instructor
Well I'm slightly heavier than when I started after my first jolly day (on day 3).

Nothing a visit to the bathroom shouldn't solve. It's lucky I'm not emotionally invested in the numbers on the scale.

Honestly having a 'cheat day' so soon felt weird. But due to it being so soon it was a fairly modest day. I didn't really eat that differently. Just had some porridge in the morning and a bacon roll on top of the diet approved foods... and some cider in the evening.

I can see why frequent relaxed days would be more psychologically sensible than the usual infrequent binge. So yeah, nothing much else to report.
 

Michael Scott

Level 7 Valued Member
This is my plan as well. I am still in my planning stage, I have my spreadsheet created, but I haven't gotten to my schedule or meal planning. To me, meal planning is going to be my biggest obstacle, as I also have to sell my wife on changing our meals.

I intend to borrow a lot of ideas, and especially the points/scores system into my diet. I haven't started it yet. Still on planning stage, preparing an excel sheet and schedule.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
I've pretty much just gone bodybuilder.

Cooked en mass and made sure it was always close by. I've a substantial amount of beef in a slow cooker and a bunch of grilled chicken cooling.

Weigh it into 3.5oz pieces and just eat as and when.

So 1 week done. Jolly days underlined.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 242 241.4 239.4 243.2 239.6 240 239.6
Week 2 236.8

So far so good. Kinda flagging before carbs today (jolly day) but I'm all mojo again now.
 

Abdul-Rasheed

Level 6 Valued Member
Cooked en mass and made sure it was always close by. I've a substantial amount of beef in a slow cooker and a bunch of grilled chicken cooling.
Weigh it into 3.5oz pieces and just eat as and when.
We weigh the cooked food, correct?
You make then in large batch, and split and freeze for the week?
 

Antti

Level 9 Valued Member
I would have expected that one would weigh the raw, uncooked food. It is easy to know the nutritional values of uncooked food, but much harder when it is cooked.

Of course, it is not necessary to know such things exactly for everyone, but, for example, I would think that a serious bodybuilder would want to know.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
I weight it cooked. Lazy and un scientific I know. But as my goal is 'be less fat' rather than 'win a Sandow' it will probably not matter.

I don't much like to plan meals. I just ensure cooked things are available and eat them when it seems like a good idea.

I have little scales and just portion it either into wee Tupperware things in the morning or onto a plate if I'm at home.

It seems to be working so far. 5.2lb in a week with one day of bacon rolls, various other ribbish and cider isn't too shabby.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
Day 8 Day 9 Day 10 Day 11. Day 12. Day 13
236.8(-1.8) 242.2(+5.4) 240.6(-1.6) 238.6(-2.0) 237.6(-1.0) 237.6(+/-0)

I'll spit another of these posts out into the void.

Still heavier than before my last jolly day but I think that low was a bit of an anomaly. No change this morning but hopefully that means a big drop and another target hit tomorrow.

Not really enough data to say anything useful yet but assuming a minimum of a pound dropped tonight that's two pounds a week net loss. Only two weeks in tomorrow bit it feels pretty easy so far. Not hungry, not tired, not particularly bothered about restricting anything.

Looking forward to my day off but I guess that's normal.
 

SAM35

Level 4 Valued Member
I am giving this a go as well! On Day 2, and I am honestly surprised at how I feel, had a strong workout this morning. I'm not tired, hungry or having an cravings yet! Always interested in experimenting with food/diets/ways of eating. I'll let you know how it goes!
 

Richard Bath

Level 2 Valued Member
Certified Instructor
First minor blip today.

After a couple of training free days after hitting Simple standard swings and Getups at least on the right arm due to slight mishap affecting the left (no good excuse really. for the injury or the missed training days) I went back to single Arm swings with my brand new 40kg.

After 100 swings I did 5 x 1/1 bent presses (I didn't want to be keeping the weight off my bent left wrist with a bulldog overhead) with 40 on right and 24 on left.

Rep errr.. 8? I got super dizzy about half way through the press. Luckily it was the 24 and wasn't hard to guide down. I'm generally not prone to dizziness although I did work through the bent presses quite quickly.

Another pound down this morning. Not hungry. Felt in the zone training other than the bail out.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
So yeah, I'm 234.2ld (day 15) this morning from 242ld two weeks ago.

Jolly day it is. I've got a good number of my students on board as of last week and it seems to be going the same way for everyone.

Strict enough to see predictable weight loss and to minimise 'interpretation' of the plan. Gentle enough psychologically to not feel like a death march as I always feel like the next jolly day is juuuuussssstttttt around the corner.

And if it came down to it I'll wear a bin bag under a few layers of thermal gear and do 10000 swings without taking a drink until I sweat out 2.5ld of water then gorge on cake and vodka.

(This seems like the one way to truly truly abuse the diet*)

*as with all dietary advice please run this past your family doctor and a nutritionist before attempting. Also maybe a cardiologist. Perhaps just don't do this ever.
 

Richard Bath

Level 2 Valued Member
Certified Instructor
I am giving this a go as well! On Day 2, and I am honestly surprised at how I feel, had a strong workout this morning. I'm not tired, hungry or having an cravings yet! Always interested in experimenting with food/diets/ways of eating. I'll let you know how it goes!
Same here. I like to try things. Paleo, primal, warrior diet, PWLS, Keto, velocity diet and all the various varieties of variations. The experiment is more motivation than the goal sometimes. I hope everything is going well with you mate.

Jolly day out doing daddy things with my three and five year old sons today. Popcorn, ice cream and decent quality pizza. I'm going to assume the sweaty overheated feeling is elevated leptin levels spiking and not diabetes and call it a win.

Weirdly the thought of eating protein today is nasty. I just went for chargrilled veg and mozzarella. Had some eggs this morning but didn't enjoy them.

Maybe I've caught veganism off of unwashed kale?
 

Richard Bath

Level 2 Valued Member
Certified Instructor
Days 13 to 19.
237.6(+/-0)
236.6(-1.0)
234.2(-2.4) Jolly day
239.6(+5.2)
236.8(-2.8)
237.6(+0.8)

Yesterday was the first day where I actually felt pretty hungry. Not seriously but that last 10 points of protein could happily have been a lot more. Despite my successful efforts to stay true to the diet a gained a pound.

As you can see I PILE on pounds on jolly days although I'm hardly binging. Compared to T-nations Velocity diet (high protein little else) where by day 21 I was suffering this feels effortless. Although with the 'rebound' I'm only 5ld down as of today. Assuming another 5 by within 9 days which is basically guaranteed based on the numbers I'm on target for 20ld in 8 weeks as advertised.
 

Phil12

Level 7 Valued Member
I had a similar rebound this week. I'm going to limit the sugar on Jolly Days from here on out; I felt pretty frazzled after eating a bunch of ice cream.
 
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