The Wedding Diet: Week 0 💒

The Overview - 19 Weeks Out

Start date - Wednesday 22nd January 2025

End date - Saturday 7th June 2025

Ok, so I have a smidgen over 19 weeks to diet down in time for the flight out to Italy for our wedding and here is what I am going to do to lose 20lbs...

Calorie/Macro Breakdown - Starting Point

Calories - 2,100 / day

Protein - 200g / day

Carbs - 200g / day

Fats - 55g / day

Suuplements - 8.5g creatine in the AM, 1 electrolyte tablet

Training - 3 gym sessions per week plus 5 cardio days (1 active recovery and 1 match) with 2 of the cardio days on the treadmill with the last session being a pitch based session

Getting Back to Basics

I need to get back to the basics that I have been used to from previous dieting phases. I have done this before in the run up to the holiday which led to me popping the big question in 2023.

My starting weight was around 190lbs (roughly where I am at just now) and from memory, the lowest weight I saw was 162lbs. I would probably say that was about 8 months/32 weeks worth of dieting to drop that 28lbs but in all honesty, I was no where near giving it the full 100% focus. The extra time probably gave me the buffer to go off plan here and there, and to be a bit more lax about it.

Ultimately, I came out of it in the best shape I have ever been in as well as the leanest I have ever been - no coincedence.

The basic daily non-negotiables on that cut were...

• 10,000 steps a day
• 2.5-3 litres of water a day
• 7 hours sleep minimum
• Track calories/follow meal plan (depended what stage I was at)
• No caffeine after 2pm to aid with sleep

This is what I will be reimplementing into my life because although 19 weeks sounds like a long time, we all know how quick time passes so it really needs to come in immediately.

Training

The training will be split up into resistance/weight training and cardio.

The aim will be to train 3 times in the gym on the weights with 5 cardio days (1 active recovery and 1 match) with 2 of the cardio days on the treadmill with the 3rd on a pitch.

I will be following an old summer shredding resource I have from Christian Guzman that uses a 4 day split (upper/lower/upper/lower) with 2-3 days of ab work too.

The 2 days of lower may end up being to taxing on my body with the volume of running I have to do so I will start with 2 upper body sessions, 1 lower body session and 2 ab sessions a week. The ab sessions will either be completed on the same day as either an upper or lower session or on its own during an active recovery day.

My training will be something I will be keeping a closer eye on moving forward and I will be making sure I have a thorough log to keep track of everything as time progresses.

Walk the Walk

Now is the time to walk the walk, I have set out what I am aiming to do and how.

Now is the time to get it done and do the thing.

I will check in at least once a week about my progress and how I feel it is going throughout the next 19 or so weeks.

My normal check in day will be a Sunday.

Here goes...