3.5kg Gain in 10 Hours

I hopped on the scales on Monday morning


That’s down from 97.9 3 weeks ago

It’s a bit too light for my liking

Yes I’ve been trying to lose fat

It’s for the photoshoot Friday week

But if weight drops too quickly

You know it’s not all fat

Cuz you gotta burn an extra 3500 cals

For every pound of fat lost

In theory I would have had to burn an extra, or cut an extra

30,800 cals

That’s 1466 a day over the last 3 weeks

And that definitely didn’t happen

Anyway I knew I was gonna be light on Monday morning

Had 3 low calorie days over the weekend

Which included cake, vodka and a chinese (will tell you more another time)

Anyway, Monday was a high calorie day

What I call a refeed

Lots more food, especially in the form of carbs

6 bananas and a truck load of rice along with double cream and coconut oil too

I weighed 93.7kg at 6am



At 5pm I stepped on the scales again


Yes, I gained 3.5kg in 10 hours

Was it fat? Nope

Those 3.5kg was just a combination of the amount of food I ate, the water I drank and the extra carbs

Basically it means sweet fa

Same goes for you when you jump on the scales after a weekend

It’ll probably be up

But it doesn’t mean you have to feel like shit because of it

Because you can’t know what the weight gain was

My weight gain will actually stand to me

I’ll be stronger for the rest of the week

Be able to train harder

And I’ll end up looking leaner for the photoshoot because of it

I know it sounds weird

But you’ll be able to see for yourself when I get the pics

John ‘gainz’ O’C

P.S. Last call for the fitness session and St Vincent de Paul gift appeal

It’s on this Sat at 10am

Register here:


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About the author

John O'Connell is the Owner of SF Fitness Personal Fitness Centre in Rathfarnham. He's a 2 time international best selling author, has appeared on numerous TV programmes on RTE and TV3 and was named World Fitness Elite Trainer of the Year 2013.
John was also a member of the rehabilitation staff for the Heineken Cup winning Leinster squad of 2009. And he worked with the New Zealand All Blacks in 2004.

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