Vicky joined Ultimate Performance (U.P.) knowing she needed to make wholesale changes to her lifestyle.
As a busy chief information officer, she was working 70-hour weeks, skipping meals and drinking most nights.
“I had fallen into some really bad habits. I wasn’t eating properly; I wasn’t sleeping very well and I was drinking way too much.”
Vicky lost 18kg (40lbs) over her 20-week transformation, achieved her goal of performing pull-ups with strict technique. She now has the confidence to take on physical challenges like trekking to Mount Everest basecamp.
“It’s been totally transformative. I feel like I’ve gotten my life back. In fact, I don’t think I’ve ever had a body shape as good as this – even as a teenager!”
“Completing my transformation has given me the confidence to try new things. I don’t hold back anymore.”
Client profile
Age: 40s
Transformation timeframe: 20 weeks
Body weight before: 83kg (182lbs)
Body weight after: 65kg (143lbs)
Body fat before: 31%
Body fat after: 11%
Vicky’s transformation habits
Meal planning
Pre-transformation
- Diet was not a priority. She ate whatever fitted around her schedule working 70-hour weeks).
- She skipped breakfast and often did not eat until early afternoon.
- Several work-related dinner and drinks events per week.
During transformation
- Four balanced meals spaced evenly throughout the day.
- Batch cooked food in advance for the week.
- Used digital food scales and tracked diet in U.P. app.
- Dined out regularly, but made smart choices, e.g., fillet steak and vegetables.
Protein
Pre-transformation
- Never thought about protein and had a maximum of 50g per day.
During transformation
- Included a protein source at every meal and aimed for 200g per day.
- Main protein sources were chicken, beef mince, salmon and prawns.
Fruit and vegetables
Pre-transformation
- Consumed 1-3 servings per day, but thought five was impossible.
During transformation
- Fruit and vegetables were a key part of every meal.
Water
Pre-transformation
- Very rarely drank water by itself.
During transformation
- Drank 4 litres of water per day.
Caffeine
Pre-transformation
- Depended on 3-4 coffees to survive the day.
During transformation
- Drank a double espresso in the morning and fruit teas throughout the day.
Alcohol
Pre-transformation
- Drank 2-3 glasses of wine every day and probably more on the weekends.
During transformation
- Drank no alcohol during her transformation.
- Post transformation, she enjoyed 1-2 drinks on the weekend.
Training
Pre-transformation
- No resistance training.
- Had a sedentary lifestyle and her only steps were walking to the bus.
During transformation
- Did 3-4 resistance training workouts per week.
- Cycled to and from work and averaged at least 10,000 steps per day.
- Trained for and completed a trek to Mount Everest base camp at the end of her transformation.
