Many of our clients have been asking me about my weight loss so we thought it best to write this post so everyone can learn more about the program I followed. If you have any follow-up questions though, do not hesitate to ask. We also have a nutritionist working with us now, so you can ask more detailed questions about the type of program that’s right for you!

Before: January 6, 2019

After: April 6, 2019


The Results in Detail

In the table below, you can see that I lost a total of 29 pounds over a 3-month time period. What’s also important though, is that I still managed to maintain muscle mass while cutting my calorie intake.

MeasurementJanuary 6 2019April 7 2019Total Lost
Body Weight224.4 Pounds195.2 Pounds29.2 Pounds
Shoulders51.50”50.75”0.75”
Chest 45.00”42.25”2.75”
Waist38.00”31.75”6.25”
Hips43.00”39.5”3.5”
Thigh26.00”24.25”1.75”

Looking at these numbers tells me that I achieved my goal of maintaining muscle as the largest inch losses were waist and hips, two of the most common fat storage regions. While I did lose some width on the chest measure, I suspect that it was mostly fat from the back, another common fat storage area. As seen too, the shoulder measure decreased very little as it is not a common fat storage area, again suggesting that I maintained a fair amount of lean body mass while still losing fat.

It’s important to note that, if you neglect to keep your protein intake high while decreasing your overall calorie intake, this can lead to a loss of muscle, a decrease in strength, and a decrease in metabolic rate.  So let’s see exactly how I achieved my results!

The 5:2 Diet

The 5:2 diet is a form of intermittent fasting. In simple terms, you eat normally for 5 days of the week and on 2 non-consecutive days, you “fast”. The reason I put fast in quotation marks is because it is not a true fast, you actually eat 2 small meals 12 hours apart. For me, the two meals were 400 calories each, the original diet suggests 400 for males and 300 each for females.

My Typical Fasted Day

BREAKFAST (6:00 am): 400 Calories

SUPPER (6:00 pm): 400 Calories

So what’s in these 2 small meals? It’s totally up to you! However, you should fill them with nutritious, satiating (filling) foods that are high in protein. For me, breakfast was often the following:

  • 2 protein muffins (My own recipe): 120 calories each 
  • 250 grams of Icelandic yogurt:  160 Calories
  • 75 grams of mixed berries: 30 Calories

For supper, I often ate just meat and veggies, something like this: 

  • 200 grams of lean ground beef (cooked measurement): 350 Calories
  • 1 cup of mixed frozen peppers and onions: 50 Calories
  • Garlic powder, salt, chilli powder, and balsamic vinegar, to taste

Again, these meals were high in protein to help keep me full and avoid a loss of muscle mass. Of course, you do not need to follow my meal plan, just try to make sure that the foods you are eating a both nutritious and filling. Avoid excess refined carbs on these days as they provide very little nutrition and do not keep you full. 

My Typical Normal Day

On the other five days, you can just eat normally. This is not a license to overindulge all day on junk foods, I still ate well on my “normal” days. I would suggest that you eat at a “maintenance level” calorie intake, that is, the amount your body requires to neither increase nor decrease in weight. 

To get a rough estimate of your maintenance level of calories, multiply your body weight by 14 and set your daily totals at this amount. For example:

195 Pounds x 14 Calories/Pound = 2730 calories/Day

You can eat whatever you would like on these days, but ensure you eat lots of protein, healthy fats (e.g., omega-3 fatty acids), and more moderate amounts of high-fibre (unprocessed) carbs. And yes, for those who will ask, booze counts against your daily total. 

Calorie contents of alcoholic beverages, for your reference:

  • 1 Regular Beer = 150 Calories
  • 1 Light Beer = 100 Calories
  • 1 Glass of Wine (5oz) = 125 Calories
  • 1 Mixed Drink (1oz) = 70 Calories, mixed with water or diet soda, up to 230 Calories mixed with regular soda

Weight Loss Plateaus

If you find you are still not losing weight, adjust this number downward but do not go below bodyweight x 10. Also note, as you lose weight, you may have to adjust this number to reflect your new maintenance. I readjusted my normal day calorie intake 4 times during the diet.

Let’s have a closer look at my typical normal day:

BREAKFAST (6:00 am)

  • Oatmeal (1/2 cup)
  • Protein Powder (1 scoop)
  • Mixed Berries (1 cup)
  • Whole eggs (2-3)

LUNCH (12:00)

  • Rice/pasta (1 ½ cups measured cooked)
  • Chicken/beef/pork/fish (250 gram Serving)
  • Veggies (1-2 cups, can be frozen veggies)

SUPPER (5:00)

  • Rice/pasta (1 ½ cups measured cooked)
  • Chicken/beef/pork/fish (250 gram Serving)
  • Veggies (1-2 cups, can be frozen veggies)

BEFORE BED SNACK (9:00)

  • Cottage cheese (1 full tub)
  • Blueberries (1 cup)
  • Natural peanut butter (2 tablespoons)

The key here again is high protein to stay full and moderate amounts of carbs and fats. When you look at the lunch and supper I have just written meat and vegetables with rice or pasta. This was not just plain meat and pasta. This was often a stir fry or spaghetti or some other tasty recipe. I have no interest in eating just plain chicken and plain rice. Just be cautious that the “taste” you add limits added sugar and fats. 

That pretty much wraps up what I did!

Thomas’ Favourite Fat Loss Tips and Tricks

In closing, here are some of my top tips and tricks:

1) Always know when and what your next meal will be! This is my number one tip. The main reason people snack on foods or make poor choices for meals is they do not have a plan. There is never a time when I don’t know what my next meal is. I make my weeks’ worth of lunches on the weekend, prepare my breakfast the evening before and plan out suppers for the week and buy groceries accordingly. 

2) Follow the 90/10 rule. Essentially, 90% of your calories must come from nutritious sources while 10% can come from not so nutritious sources. I like to refer to this as bending without breaking. How often do you go out somewhere, have two drinks and maybe some chips and just assume the day is a total loss and have more drinks and more chips? Maybe those two drinks and handful of chips fit perfectly fine within the 90/10 rule. Don’t assume the whole day is a loss because of one cheat and sabotage yourself as a result.

3) Limit the availability of snacks when consuming alcohol. Alcohol lowers our inhibitions so that bag of chips you may not have touched earlier is far more likely to be eaten after a couple of drinks.

4) If you are going out somewhere and are worried about snacking, try to eat beforehand. This can even be just a protein shake, just something to keep you full. If you do want to snack, choose snacks with some nutritional value, for example: the shrimp platter is far more nutritious than the cookie plate. Many considerate hosts will also have some form of veggie/fruit platter to choose from.

Interested in JKConditioning’s Nutrition Coaching services? Find out more HERE.

Disclaimer: All content provided on this blog is for informational purposes only. The owner of this blog makes no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. The owner will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information. These terms and conditions of use are subject to change at any time and without notice.

photo credit: Kurayba Tasty Mushrooms via photopin (license)

photo credit: stockcatalog weight loss scale via photopin (license)

photo credit: wuestenigel Slimming and health food products on wooden background via photopin (license)

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

As Seen On: