Benchmarks: Week Eleven

Benchmarks 4Welcome to Phuket Fit’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Phuket Fit to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

The Detox Ends

After a full seven days of detoxing, I come away from it with a few thoughts… First, I was surprised how much energy I felt during the detox period. I thought the lack of carbs and meat would leave me lethargic and tired, but it was actually quite the opposite. Second, while I occasionally felt some cravings, I was able to deal with the general hunger pretty effectively. Finally, I definitely enjoyed the experience and would love to do it again. I wasn’t quite sure what to expect from detoxing when I embarked on this week-long journey, but I am very satisfied with the ultimate results.

Benchmarks 2Easing Back Into Things

Starting last Tuesday, I began to integrate normal foods back into my diet. I stuck with fresh fruit and veggies on Tuesday, but by Wednesday I had begun to add lean meats and egg whites into my meals. I waited a couple more days until I allowed myself more refined carbohydrates like rice and bread, but by doing it slowly my body was able to digest those foods without any problems. I’m excited to see if my digestion remains good over the next few weeks and months and to see if my body is able to more effectively pull vital nutrients from foods post-detox.

The Key To Weight Loss


Some have asked what I’m doing to lose weight and the answer is very simple. No fad diets or extreme eating habits, I’m just carefully consuming fewer calories than I’m burning. Using Google, it’s quite easy to discover your BMR (basal metabolic rate) and to factor in the Harris Benedict equation to determine your daily caloric needs. In my case, due to my large weight and intense exercise schedule, my body burns 3920 calories per day [BMR=2273 x 1.725]. If I want to lose 2-3 pounds a week, I need a weekly calorie deficit between 7000-10,500 calories. That means daily I need to burn between 1000-1500 more calories than I consume. I can allow myself between 2400-29000 calories a day and still lose weight. You don’t have to starve yourself to live a healthy life. You just have to put in the work when it comes to exercise and make reasonably smart food decisions throughout the week.

The End Of Week Eleven

Benchmarks 3

I step on the scale for the first weight in after the full detox has been completed. I’m down another 1.8 KGs (4 LBS). That means I’ve lost over 40 pounds in the last eleven weeks! It’s been a tough struggle so far. I’ve had travel, injuries, weight gains and plenty of other distractions, but I’ve managed to stick with it and keep going. That’s the most important key of all when it comes to weigh loss. Never lose hope and never give up. You might be struggling to find the right path of weight loss that works for you, but it’s out there. Don’t let fear or shame stop you!

What’s Up Next?

This week will be my first week back doing my normal training schedule. Training twice a day and focusing on healthy eating habits. I’ll be very interested to see if there is a post-detox plateau effect as my body starts to readjust to eating many of the same foods I use to. Time to get ready for another excellent week at camp.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

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