🔥 Transformation Spotlight: Rick’s 17 kg Fat Loss Journey! 🔥
We sat down with Rick to dive into the details of their 18-week transformation, where they lost 17 kg and cut down to 8% body fat while enjoying life and learning valuable lessons along the way. If you need inspiration or proof that commitment pays off, this is it! This is similar principles we use for our challenges.
Q&A with Rick:
Q: What was your initial goal when you decided to start your transformation, and what motivated you to begin cutting after your bulk?
A: The goal was to get back into great shape and shake up my training and nutrition. I switched to a Push-Pull-Legs (PPL) training split to focus on growing, especially my legs, which had been a weak point. Starting in 2024, we kept adding food and progressively overloading, which led to about an 11 kg weight gain—some fat and some muscle (thanks to muscle memory).
The plan was always to bulk, then cut to see where I was at. I probably didn’t realize how much body fat I had put on (which is normal during a growth phase), but we may have pushed the scale weight a little too far 😂. The original goal was to finish cutting by December, but I had more to lose, so we extended it until early February. After 18 weeks in a calorie deficit, I was ready for a diet break!
Q: What were some of the biggest challenges during your cut, and how did you overcome them?
A: The deeper into the cut I got, the tougher it became. Early on, it was easy to reduce calories (mainly carbs and fats), but as I got leaner, fatigue and hunger skyrocketed—and my sweet tooth kicked in hard!
To manage this, we added weekly refeeds and one cheat meal (usually sushi 🍣), which helped replenish glycogen and satisfy cravings. Switching to higher-volume foods like Spud Lite potatoes instead of white rice made a massive difference (250g of Spud Lite = 100g of cooked white rice in calories but way more volume). For sweet cravings, I used Greek yogurt with protein powder—low-calorie but satisfying!
Q: How did your training evolve during the cut, and what adjustments did you make to maintain muscle while losing fat?
A: The biggest thing was not changing my strength training. I stuck to a 6-day split throughout the cut, focusing on consistency to avoid injury and maintain performance. We did, however, add ab training 3 times a week and started with 10 minutes of post-workout cardio, which increased to 30 minutes as I got leaner and wanted to keep fat loss going.
For cardio, I aimed to keep my heart rate around 140 bpm. Initially, I used the stairmaster (which got brutal as my body fat dropped), but switching to the elliptical was easier on my legs while keeping my heart rate up. Strength-wise, I focused on progressive overload, even if it meant using rest-pause sets to hit my targets.
Q: Mentally and emotionally, how did you stay motivated during the tougher parts of the cut?
A: Setting weekly goals, like earning my cheat meal after hitting a certain weight, kept me focused. Having a training partner also made a huge difference—we’d joke around during cardio, which distracted me from the clock!
Switching from the stairmaster to the elliptical not only saved my legs but also helped keep me mentally fresh. The accountability from friends and the weekly rewards made the process manageable.
Q: Now that you’ve completed the cut and reached 8% body fat, how do you feel about the results, and what’s your plan moving forward?
A: I’m really happy with the results! Getting that lean was a cool achievement and a great learning experience. One lesson: finish your cut before Christmas holidays and summer next time 😂.
Being this lean revealed where I need to improve—lower lats, back thickness, and hamstrings are my focus this year. Moving forward, I’ll aim to grow those areas while keeping my waistline in check.
Q: What advice would you give to someone starting their own transformation?
A: Just start! A mix of strength training, nutrition, and cardio is the best formula for body composition changes. If you’re unsure, hire a coach (we have amazing PTs at Element Fitness) or find someone who can keep you accountable.
✅ Track your progress with photos and weekly morning weigh-ins.
✅ Don’t beat yourself up if you slip up—one meal or day won’t ruin your progress. Just get back on track quickly!
✅ Don’t cut calories too low too soon. We made small adjustments (200-300 calorie drops) only when fat loss stalled. Use cardio and slight calorie reductions strategically.
You can use this calculator here to work out your Total Daily Expenditure in Calories (TDEE) which is how many calories yu are burning a day. Then subtract 500 calories for fat loss or add around 300 for adding muscle and adjust as you go.
Honestly, it’s not complicated—it just takes commitment! YOU CAN DO IT. 💪
