How this PT Lost 10kg with MACROS

Want to live like a PT? Sydney based personal trainer Luke Edmunds @eljayedmunds gives us the scoop on how he shredded the excess weight, what he snacks on, his gym pet peeves and then some.

I LOST 11.9KGS IN 7 WEEKS BY

As unsexy as it sounds, by consistently tracking and hitting my calories every single day, starting at 2500 calories and dropping it every 2 weeks, finishing on 1800 calories the final week. I started with 3 Muscle Gain MACROS meals each day with snacks, eventually cutting out the snacks, then dropping to 2-3 Performance meals a day for the final 2 weeks. 

I’M LISTENING TO…

Foster the People, MGMT, Tame Impala.

I’M WATCHING…

Altered Carbon, OA, One Strange Rock, Our Planet, Chef’s Table, Abstract: The Art of Design. 

I’M READING…

The Happiness Hypothesis, Blue Ocean Strategy, Fat Loss Forever.

I’M WEARING…

Activewear, all day everyday.

BREAKFAST IS…

Either a Muscle Gain MACROS meal, or 3 eggs and half an avocado if I’m doing a period of carbohydrate depletion.

I CAN’T LIVE WITHOUT…

Food, exercise, 7.5 hours of sleep a night and caffeine (typical).

I NEVER THOUGHT I’D BE ABLE TO…

Work 50 hours a week getting all my clients results and growing my business, while personally training 6 days a week on low calories and low carbohydrates.

PET PEEVE AT THE GYM…

As a PT: exercises executed with terrible form and overconfidence, often not working the muscles or motions they think they are.

While training: Someone jumping onto an equipment I’m still using with my towel still on it. Very happy to share if you ask, but please don’t just sit on my towel with your sweaty body thank you.

I’M SNACKING ON…

Dieting: 90% dark chocolate or unsalted almonds. Not dieting: Chocolate of the guiltier kind, crackers and hummus 

WHEN I’M NOT AT THE GYM, I’M…

On the rare days I have some free time during the day, I love to fit in some time outdoors getting some sun and nature. Otherwise I’ll be at home on my laptop aiming for 40% productivity, and 60% brain dead relaxation (I call this potato time) 

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Benefits of supplementing your diet with a meal prep delivery service Some of the most important characteristics in successful dieters are those who employ some sort of cognitive restraint in some form, track their food intake and have a structured program and routine. Every weight loss journey requires levels of sacrifice, will power, cognitive restraint and some way of tracking your food/calorie intake. You definitely don’t need it, and learning to organize and do your own meal prep is a fantastic skill for long term weight control, but for these reason, even I personally like supplementing my diet with a meal prep service, where the cooking is done for you, and it’s super simple to track your food intake. It helps reduce the amount of will power you need to expend and make it much easier to structure and track your food intake. A strategy I like to use and I recommend to my clients is starting with a meal prep service for 2 meals a day so they can really nail one meal a day on their own and hone in and focus on their snacking. After they have been accustomed to this, they drop the meals to just 1 a day, and now add in their own second meal. It’s a good way to ease into practicing portion control and tracking your food intake. Me for example at the moment, I tend to use 2 meals a day for my lunch and dinner, and use the extra time and convenient structure to plan out and nail my breakfast and snacking for the day. Currently I’m using @macros.com.au to supplement my own diet while I prepare for some photoshoots coming up in 2 months time, they’ve struck a really good balance between keeping the food cleaner and more simple, while still legitimately tasting good. If you wanted to try it out, feel free to use LUKE20 at checkout to get a discount off your order, but message me first about your training goals so I can recommend which meals you should pick and how many! Pictured: me chilling in my room ordering from Macros.com.au

A post shared by Luke Edmunds (@eljayedmunds) on Jun 26, 2019 at 2:35am PDT

MY GO-TO MACROS MEAL…

Overall: Coconut Chicken and Lentil Stew with Kumara and Kale: I get 2-3 of these per week – terrific taste, macros, calories and super healthy to boot, never get sick of it.

Purely taste: Vietnamese Chicken Noodle Salad with Quinoa and Peanut Dressing – tastes amazing!

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