The result speaks for itself: four-weeks on, I am lighter on the scale and feel fantastic. My fitness has improved greatly and I feel I am now in control of my diet and weight in a way I have not felt ever before. Mark undertook an analysis of the amount of lean body muscle I had and suggested a meal plan consisting of a pre-determined amount and combination of protein, fat and carbohydrates. I followed this meal plan doggedly by taking measurement of everything I ate. In addition, I was training in the gym for 2-3 times a week. The surprising thing was I did not feel hungry at all by following the meal plan, as a result, I was eating in a much more disciplined way without succumbing to the snacking impulse. Also, after measuring everything for four weeks, I now have a much more instinctive feel of portion control. These are all things that get easily overlooked living in a society where more is considered to be better and treats (often the sugary type!) become daily events rather than something that we need to earn for.

An important feature of the meal plan is the weekly ‘cheat day’ and ‘fast day’. Mark explained the science behind it and it all made sense – our body gets into crisis mode when it experiences rapid fat loss and will hold on to stored fat rather than continue getting rid of it. The way to combat this is to adjust our diet for one day a week so the fat-burning and fat-storing hormones can rebalance – hence the ‘cheat day’, when you can relax on the strict rule about combining the various food groups. This became a light relief and something to look forward to in the midst of what is essentially a very disciplined, habit-forming process. On the day after the ‘cheat day’ there would be a ‘fast day’, when only liquid and protein supplements are allowed, in order to create a calorie deficit in the body to assist fat loss. My first fast day was challenging, but then subsequent ones became easier and easier. In fact, I have now got so used to the ideas that I no longer feel the need to gorge on cheat days and feel rather good to give my digestive system a rest on fast days.

The other key element of the Programme is the exercising aspect. Mark has been in his usual element – constantly challenging me using a variation of High Intensity Interval Training routines and cardio-exercises, that are so effective in fat burning and building up physical stamina. I feel fitter and stronger than ever before, and the results show when I am doing other sporting activities outside of the gym.

As I said at the beginning: my weight has gone down from 75kg last summer to 63kg as of last week, I feel brilliant and I am now empowered to make the right dietary decisions that is complimentary to my physical build and exercise level. I have been very happy with the progress and I would recommend this same Programme to others who wish to achieve the same.

Following the diet is the easiest thing, no need to think about what to have,
just quick food (which is really good, especially when I’m really hungry). Even the shakes
are really good. When I first started the whole diet I didn’t do any exercises but still lost weight because of
your eating system.Thank you again for your help!!