![]() ![]() I often felt lethargic, which made my workouts harder. This cycle was the toughest, both mentally and physically: my appetite was huge and motivation seriously waning. On consulting with my coach, I decided to add this time off to the end of my plan. I started this cycle just before Christmas, so gave myself a few days off-plan for the holidays. Recipes included a 'Tuna Melt' and 'Super Lean Beef Burger'. It came with more new recipes, and considerably smaller portions. The aim of Cycle Three was to burn more fat while sustaining the muscle gained in the previous cycles. However, on submitting my progress photos, I realised I had toned up considerably. But, although I had a lot more energy, I felt bloated constantly. The next 30 days were about building lean muscle, which involved huge portions of bread, pasta, rice and oats on training days. In this cycle, you can get creative, making your own meals using Wicks's pick-and-mix principles. Winning!Ī few days after submitting my Cycle One results, Cycle Two arrived in my inbox, complete with new dieting rules and a whole new set of recipes. My colleagues even start to compliment me on how well I was looking. #Joe wicks 90 day plan skin#weighing scales), and says the focus should be on inches lost, muscle gained and energy levels.Īt this point, my energy was up, my skin was glowing and my sleep quality had improved so much. Wicks seemed to be right: at the end of this cycle I had lost inches, while gaining a kilogram - Wicks warns clients to stay off the "sad step" (ie. I know I'm good on social media, but the fact that it works. "It's not charm - it's not luck that 100k people have signed up. But I'm teaching that you can eat a lot more food - and the same thing always comes up, 'Is this too much food?', 'How can I be possibly burning fat?', but because of the macronutrients, your body loves it and it burns fat," Wicks explains. "Girls and boys are so programmed to thinking that to burn fat, you've go to really drop calories and do an hour in the gym, two hours in the gym. The high fat and protein content of my meals was nauseating initially, but my body soon adapted. I couldn't believe how much I was eating at the start, but as I neared the end of the first 30 days, my appetite grew and I found myself feeling hungry more often - a sure sign that my metabolism was speeding up. ![]() I spent a couple of hours every weekend cooking in bulk so my meals were ready for the week ahead - preparation is key. The recipes, which included 'Overnight Protein Oats', 'Teriyaki Salmon' and 'Spinach and Feta Omelette' were really tasty. Wicks admonishes severe calorie restriction, teaching that fat loss can only comfortably occur when the body's energy demands are met with a small calorie deficit, paired with specific macronutrient timing.Ĭycle One is all about shifting excess fat so most of my meals were low in carbhoydrates and high in protein and fat carbs were only included in post-workout "refuel" meals. The fat, protein and carbohydrate content of my meals were carefully constructed to suit my body composition and activity levels. The Body Coach team designed a tailored food programme for me: I would be eating three meals and two snacks a day. It was just having fun, connecting with an audience, sharing my ideas."Ī few days after filling out the questionnaire, I received Cycle One of the programme - my handbook for the next 30 days - and assigned a personal trainer who would support me throughout the plan via email. "When I was building up my following, I never really had the intention to create a book or a business. He tells me he never imagined he would be so successful. Yes, business is booming for Wicks: his new recipe book, Lean in 15, has sold 320K copies in just four weeks. Wicks' success is ultimately down to his savvy social-media presence: his #Leanin15 videos feature him throw together healthy meals in just 15 seconds, which he promises, when combined with his high-intensity interval training (HIIT), will leave you looking ripped - much like the man himself, whose baby-face features can't have hindered his soaring popularity. Wicks started out as a personal trainer, but in just two years, he's built up a staff of 50, who help him manage the thousands of clients doing his online fitness programme. The 30-year-old Londoner is now a bone-fide online fitness guru - his social-media posts earning him legions of fans, who eagerly await his daily recipe and workout posts on Instagram (728k followers), Facebook (631k), Twitter (115k) and YouTube (65k subscribers). Unless you've been living under a rock these past few months, you can't have escaped the exponential rise of Joe Wicks, aka The Body Coach. ![]()
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