Kai Coad

23/06/2026

Its been a minute 🫶

We are now into week three day two of my six week cut to get wedding ready.

Calories are down to 2450 a day and I’m starting to feel the reduction in calories being more tired, more hungry but we keep pressing on.

Strengthen the gym is staying up at a reasonable level.

Let’s see what this next week brings

Anyway, see you in the next one 👋

18/06/2026

Week 2, day 1&2 review

Spent the night away at Chessington world of adventures with the family the kids and some friends. Nutrition while we were there wasn’t great. Lots of picnic bits like sausage rolls crisps, some chocolate and we ate out that evening as well.

Tuesday was roughly the same. Lots of picnic stuff again and also didn’t eat a proper meal in the evening because we were just finishing up the rest of the food in the car on the way home.

Sometimes we have days like this where we can’t 100% control what we’re eating. But we have to make the best choice as we can.

Day 3, we got straight back on it.

Feeling positive about the week ahead. Weight is also coming down nicely.

There’s crack on and smash this week.

See you in the next one 👋

17/06/2026

Well here it is.
Then end of week 1.

Some things learnt for next week.
Good start I think.

Let’s keep pushing. 5 weeks to go

See you in the next one 👋

12/06/2026

Here’s my review of days 3 and 4 of my six week cut.
It’s been a good journey so far. I’ve been slightly over my calories past couple of days however just increasing energy output will assist with keeping within that 2700. They five review will be next and then we’ll do a double review again of the weekend before we get into week two and a slight calorie decrease.

10/06/2026

Days 1& 2 review of my 6 week cut.

So far  everything is going to plan. Sticking very close to 2700kcal.
Good sleep with about 7-8hrs on average.

Cravings for sweet treats after my evening meal are there, but utilising flavoured water if needed, or simply going to bed to avoid snacking.

Gym sessions have been good. No loss of energy.

I am also yet to have a mid afternoon crash, which I used to get a lot previously.

Anyway, day 3 today. Let's get it 💪

10/06/2026

08/06/2026

07/06/2026

6 weeks to drop below 100kg

24th July is the deadline.

The aim is to be leaner (less bodyfat), maintain strength as much as we can, and just feel better - less sluggish/tired/bloated.

Im taking you on this journey. The highs, the lows, the struggles and successes.

The plan:
3x workouts per week - upper/lower/full body
Try to get more steps (8-10k average)
Sleep 7-9 hours every day
Hit 150g+ of protein per day

Let's see how this goes

Anyway, see you in the next one

19/05/2026

Weekends like this are what we all look forward to. Quality family time.

Time to rest up and get ready for another week.

One thing I’ve learnt is that we need to cherish those moments. Especially as the early years are what imprints on your kids.

Sometimes it is hard to ground yourself or simply switch off from work.

Make sure to make the most of your time off with your family.

Anyway, see you in the next one 👋