I’ve signed up to the Gutless program run by my friend Bryce Anderson. It’s a challenging 8-week program designed to reduce weight and increase testosterone in men, particularly busy fathers struggling with dad bods.
The following is my diary tracking the entire program.
Starting stats:
Gut measurement: 40.5″
Thigh: 22″
Bicep: 12.75″
Waist: 41″
Weight: 201lBs (91Kg)
Starting pictures:
Video diary:
Week ONE
“M” is month, “W” is week, and “D” is day, (e.g. M1W1D2 is the second day of the program).
M1W1D2 – Getting started
M1W1D3 – All good so far
M1W1D4 – Lost 4lBs already!
M1W1D5 – The artifical sugar dilemma!
Week One Stats:
Starting weight. 201
Current weight. 198
Last week. 201
Week loss. 3
Total loss. 3
G Target. 30
Wins. Managed to stay M1 compliant for all meals except for honest mistakes (e.g. didn’t realise onion wasn’t allowed). Did 3 workouts. Lost some pounds. No more reflux. Overcame obstacles like major dental problems, sleep deprivation, and partner struggling to accept new food plans.
Losses. Resistant to giving up artificial sweetener in my coffee. Mis-measured myself at the beginning so have to do it again starting from now (i.e. don’t get to see those first week inches lost).
Week Two
M1W2D10 – First results in and lots of barriers to success coming up
M1W2D12 – First HIIT training and wedding tomorrow
Week Two Stats:
Starting weight. 201
Current weight. 195
Last week. 198
Week loss. 3
Total loss. 6
G Target. 30
Gut measurement: 40.5″ (same)
Thigh: 22″ (same)
Bicep: 12.75″ (same)
Waist: 40″ (-1″)
Wins. Did my first HIIT workout. Didn’t let dental issues interfere too much.
Losses. Had a BIG cheat day at a wedding, was much weaker around temptation than I suspected.
Week Three
Week Four
M1W4D26 – Climbing out of the COVID hole
Week Four Stats:
Starting weight. 201
Current weight. 189
Last week. 191
Week loss. 2
Total loss. 10
G Target. 30
Gut measurement: 39.75″ (-0.75)
Thigh: 21″ (-1)
Bicep: 12.75″ (same)
Waist: 40″ (-1)
Wins. Still losing weight despite massive setbacks. Currently the lightest I’ve been in over 5 years.
Losses. Not sure if progress is due to Gutless or COVID.
Week Five
M2W5D33 – recovering from COVID and motivation setbacks
Week Five Stats:
Starting weight. 201
Current weight. 191
Last week. 189
Week loss. +2
Total loss. 10
G Target. 30
Gut measurement: 39″ (-1.5)
Thigh: 21″ (-1)
Bicep: 12.5″ (-0.25)
Waist: 39.5″ (-1.5)
Wins. Starting to look slimmer now. Managed to get back on track with exercise, and started intermittent fasting.
Losses. Paid for my imperfect eating with increase in weight, but given the circumstances I won’t be too hard on myself about it.
Week Six
Week Six Stats:
Starting weight. 201
Current weight. 188
Last week. 191
Week loss. -3
Total loss. 13
G Target. 30
Gut measurement: 37.5″ (-3)
Thigh: 21″ (-1)
Bicep: 12.5″ (-0.25)
Waist: 39″ (-2)
Wins. Gut is way down, probably thanks to fairly disciplined fasting and exercise (HIIT every other day). Looking healthier than ever before. Had doctors do lots of tests on me for an upcoming surgery and they commented on my good health, with the cardiovascular specialist even saying “I can tell you do sports” when I don’t!
Losses. Not perfectly aligning with M1 food, with the occasional piece of toast finding its way into my mouth.
Week Seven
Week Seven Stats:
Starting weight. 201
Current weight. 185
Last week. 188
Week loss. -3
Total loss. -16
G Target. 30
Gut measurement: 37.5″ (-3)
Thigh: 21.5″ (-0.5)
Bicep: 12″ (-0.75)
Waist: 39″ (-2)
Wins. Despite the major setback of going through surgery and being unable to exercise, the weight is still coming down. I haven’t been under 85Kg in many years. And evne though customs confiscated my supplements, I’ve been advised by Bryce on replacements which I’ve started now.
Losses. Cheating a bit too much with the surgery as an excuse.
Week Eight
Week 8 Stats:
Starting weight. 201
Current weight. 182.5
Last week. 185
Week loss. -2.5
Total loss. -18.5
G Target. 30
Gut measurement: 37.75″ (-2.75)
Thigh: 21″ (-1)
Bicep: 12.25″ (-0.5)
Waist: 39″ (-2)
Wins. Weight keeps coming down and I’ve recommitted to proper exercise since surgery – now fully recovered.
Losses. Cheating on food way too much – using celebrations like birthdays and anniversaries as excuses. Struggling because house is full of temptations.
Week Nine
Week 9 Stats:
Starting weight. 201
Current weight. 184
Last week. 182.5
Week loss. +1.5
Total loss. -17
G Target. 30
Gut measurement: 37.5″ (-3)
Thigh: 21.5″ (-0.5)
Bicep: 12.5″ (0)
Waist: 38.5″ (-2.5)
Wins. Gut and waist lost some size. Did my first “half Murph” workout. Fasting consistently.
Losses. Still not eating strict enough. Weight went up but might be muscle gain. Not sleeping well.
Week Ten
Week 10 Stats:
Starting weight. 201
Current weight. 185
Last week. 184
Week loss. +1
Total loss. -16
G Target. 30
Gut measurement: 37.5″ (-3)
Thigh: 21″ (-1)
Bicep: 12.5″ (0)
Waist: 38.75″ (-2.25)
Wins. Got my eating back on track and was consistent with fasting. Managed my best to do workouts despite family being sick and not having any spare time.
Losses. Paying for my previous cheating with weight and waist increases. Struggling to find time and energy to do workouts, especially with severe sleep deprivation. Might need to read Goggins’ new book for inspiration.
Week Eleven
Week 11 Stats:
Starting weight. 201
Current weight. 185
Last week. 185
Week loss. 0
Total loss. -16
G Target. 30
Gut measurement: 36.5″ (-4)
Thigh: 21.25″ (-0.75)
Bicep: 12.5″ (0)
Waist: 38.25″ (-2.75)
Wins. Waist and gut going down even further, which makes me look and feel healthier. Did a workout nearly every day, even using the excuse of going to grandma’s to do a long walk in the snow. Despite lots of barriers, I stuck mostly with the diet and exercise.
Losses. Severely sleep deprived. Threw my back out somehow (sleeping on the floor). Had 2 cheat days instead of 1.
Week Twelve
Week 12 Stats:
Starting weight. 201
Current weight. 186
Last week. 185
Week loss. +1
Total loss. -15
G Target. -30
Gut measurement: 37.5″ (-3)
Thigh: 21.5″ (-0.5)
Bicep: 12.5″ (0)
Waist: 38.5″ (-2.5)
Wins. Managed to crank out a workout on xmas day despite much inner resistance (and having to do it with Chloe around). Stuck to fasting despite temptations with food.
Losses. Diet is almost out the window completely due to xmas temptations, i.e. due to my own inner weakness and self disrespect. The numbers don’t lie – I’m slowly getting bigger again due to too much cheating. Very disappointed in myself.