THE FITNESS BLOG

My online fitness journal, sharing my thoughts and experience


the fitness journal

28 DAY LEAN OUT - Day Zero


Welcome to my 28 day lean out.

The aim of this year is to build some quality muscle, but first I want to get my body fat down to a point I am satisfied with. From there the lean build will commence!

Today for me is all about planning, testing and getting set up for Monday.

In order to make sure I am successful over the next 28 days, I need to be organised, honest to myself and it will require plenty of dedication and some graft.

Today I have taken all my stats, written my training plan and calculated my calories and macros.

Over the weekend I will be doing a food shop to ensure I have everything I need to make the recipes. I will be using my nutrition database for all the meal. Each meal is calculated to my calories with optimised macros for my body type and goals.

I will be doing a combination of food prep and cooking in the kitchen at my gym office.

My stats

As I have said in the video, 79kg is pretty light for me so I am going to keep track of this quite closely. I don't want to drop masses of weight over the next 28 days, I want to drop fat whilst sparing muscle, I will be aiming for around 0.5kg of weight loss each week.

To avoid fluctuations in measuring my weight I will do my best to take an accurate measurement for weight. I will therefore measure at the same time each day with an average of 4/5 weigh ins each week.

The fat tests came in and the numbers are quite interesting. I made a bet that I would be 13% bodyfat prior to the test and with a well trained eye thought it would be spot on. The readings all came in a little lower but none the less its good to have a starting point.

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My split

I train weights 4 days a week currently but I am working through a 6-day split

For the full info give the video a watch.

The training I am currently using is a system I have created that builds in progressive overload over time, it influences many of the training variables that contribute to overload to keep me on track.

If you want to know how I plan my training sessions – watch here

Monday is my start day, I will be doing my first session and have all my food prepped and ready to roll.

Thanks for taking the time to watch, I hope you found it useful and check back next week to see how I am getting on!

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David Kingsbury

I’m David Kingsbury, a personal trainer with over 12 years experience. After opening my own personal training studio at Pinewood Film Studios, I began training actors for film roles. I have since trained over 50 actors for various roles, from Ryan Reynolds and Jake Gyllenhaal to Jessica Chastain and Jennifer Lawrence.

I offer custom online personal training and nutrition and use my expertise to help people reach their goals. My plans are custom made and built to fit in with your lifestyle, equipment and experience. Whether you are looking to get lean, lose fat or add muscle my custom meals plans and training plans can get you there.

If you would like to know more why not take a look at Training & Nutrition Packages.