Fat Loss – Week 2

Hi! Welcome back to Hogg’s Blog!

It’s Week Two already and it has come around so quickly. My diet has been very good and I’ve been pushing myself hard at the gym. The most difficult part is resisting cravings for bad food and consistently eating nutrient rich, healthy foods. This can get monotonous unless you mix it up regularly.

The changes I have made in the past week have been fairly small but effective. I have cut out all carbs and swapped them for alternatives (discussed below). I’ve been drinking water only; no fizzy drinks or alcohol and have been concentrating on more weights related exercises at the gym and less cardio.

Below is a photograph taken of me on 12th June 17 – One week into the diet and workout regime. I do see a small difference compared to my starting photo but it does take a while to see differences! (I should just shave my hair off and get loads of tattoos to see a real difference!)




As previously discussed, I have been following a Ketogenic Diet Plan, this is a very low carb, high fat and high protein diet. Not for the faint-hearted!

My food consumption has been more or less the same every day this week:

8am: 2 Fried Eggs, 2 Slices of Bacon (bacon every other day), handful of cherry tomatoes – fried.

10am: 1 Banana and handful of Walnuts

1:30pm: 1 grilled Chicken Breast OR 1 tin of Tuna, handful of Green Beans, 4 stalks of Broccoli, 2 Boiled Eggs.

4pm: Natural Greek Yogurt (not low fat) with a handful of Blueberries.

6pm: Protein Shake made up of  200ml Semi Skimmed Milk, 1 Scoop of Whey Powder, 50g of Porridge Oats (the only carbs of the day), 1 Banana, 1 tsp of Peanut Butter. Blended up into a very thick shake and consumed before the gym.

6:30pm (only on workout days): 1 scoop of pre-workout supplement mixed with 100ml water. Very high levels of caffeine for increased workout ability

8pm: 1 grilled Chicken Breast, fried Onions, Peppers, Green Beans, Cheddar Cheese and Broccoli.

To drink: Water.
To snack: Walnuts, Peanuts, Berries.
For a treat: 80+% Dark Chocolate.


I want to be clear about one thing – I am not trying to lose weight. I am trying to achieve a lower body fat percentage. I’d estimate my current body fat percentage to be approximately 14-15% (You can Google body fat percentage to get an idea of yours). My aim is to bring the percentage to below 10%. It’s hard work but can be done! I currently weigh exactly 13st/ 84KG and that is a good weight to be considering my height of 6’1″.

Thanks for tuning in!
In my next post I will offer some basic tips for cooking the perfect healthy meal – and how to make the most out of your protein shake and why you should be drinking them

Jack, Hogg’s Blog




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