Stage 3 – Set up your diet

Setting Up Your Diet

I guess right now you’re a bit confused, that’s ok! so I’m going to you one of our Bootcampers as an example so you can take it all in and put it to use.

Meet Kirsty!

Kirsty’s has signed up to lose weight (and body fat), as its crept up over time. she is a few lbs over her desired weigh and has decided to do something about it

Determined not to succeed and shape up, Kirsty is sorting her shit out

So, remember – calories first. 

Kirsty is quiet active, working at a school  8+ hours a day, and runs/bikes and bootcamps when she can. So we’ll go with the mid end of 11 as her multiplier.

To work out her calorie intake we’re going to take her body weight in lbs and multiply it by 11:

So, Kirsty’s calorie intake per day for fat loss is going to be eg 1990 Cals.

Next, we need to set her protein intake.

As I mentioned before, keep things simple and set protein intake to 1g/lb.

1kg x 190 = 190g

Kirsty’s daily protein intake will be 190g.

Carbs and fat?

Seeing that Kirsty has tageted fat and weight loss, I’d generally keep her carb intake lower 9

However, Kirsty enjoys her carbs (sometimes in a beer glass) and can’t see herself sticking to a low carb diet – and remember you must be happy with your diet plan to ensure success, we’re going to set her fat intake to 0.4g/lb to allow for enough carbs.


Kirsty’s daily fat intake will be 76g of fat per day.

This is where we are right now with Kirsty’s numbers:

All we need to work out now is her carb intake. To do that, we’re simply going to fill in the calories that remain after having set fat and protein with carbs.

Here’s how.

Step 1.

We’re going to first work out the calories in Kirsty’s protein and fat totals. To do this, multiply his protein intake by 4 (because there are 4 calories in a gram of protein) and multiply his fat intake by 9 (because there are 9 calories in a gram of fat). So, it’ll look like this:

Step 2.

So, we now know that Kirsty is getting 760 calories from protein, and 684 calories from fat. We now need to add the two totals – protein and fat – together.

So, Kirsty is getting 1444 calories from his fat and protein intake.

Step 3.

We now subtract the fat and protein total (1444 calories) from his total required calorie intake (1990 calories):

So, Kirsty has 546 calories left to distribute to carbs.

Step 4.

And now, the last step: Just divide 546 by 4 (because there are 4 calories in a gram of carbohydrate).

So, Kirsty’s total calorie and macronutrient intakes are:

What should you eat?

So you’ve understood how to set up your diet, and you’ve probably even worked out your own intake. But now you’re staring at these numbers and probably wondering – what the hell do you eat?

More on that in a second, but first: let’s quickly address two common dietary locutions.

 You should eat clean (good) while avoiding junk (bad).

A simple rule:

70-80% of your diet should consist of whole, nutrient-rich foods and the remaining 20-30% can be filled with whatever  you want.

But this is what will cover in more detail over the month to perfect your weekly diet

Stage 2 – September Shape Up – Calories into Carbs/Proteins/fats

Ok, so you’ve set your calorie intake using the formula I posted – or maybe you’ve booked a test – brilliant.

Now please stick with it.. read the below carefully – maybe 2- 3 times

Lets now sort you Macro is short-form for “macronutrient”.

Macronutrients make up the components of food and are:

Macronutrients are needed by the body in large amounts – to keep you alive and functioning.

Macronutrients contain calories and each macronutrient contains a certain number of calories per gram. 

As you can see, fat contains more calories per gram than protein and carbohydrates.

Protein and Its Importance in Fat Loss

• Muscle Retention: When you’re in a calorie deficit –which, as you know by now is needed to lose fat – the body starts to use its own energy stores for fuel. Strength training provides re-growth and, in conjunction with eating sufficient protein, stops the body from burning muscle.

Protein is more filling than either fats or carbohydrates. So, when calories are low and hunger is inevitably high, protein will help keep you full.

How much do you need?

So, if you’re a guy who weighs 170 lbs:

And if you’re a female who weighs 140lbs:

if over 200lbs or body fat is 20+ male, 30+ female only x by .6 to calculate protein needs

Finally you have carbs and fats.

Once calorie and protein intakes are set, the number of carbs or fats you consume is totally up to you. If you prefer a higher carb diet, then eat a higher carb diet; if you prefer a higher fat diet, then eat a higher fat diet.

Remember: the psychology of dieting is more important than the physiology of dieting – pick what suits your taste preference.

A few things that warrant highlighting before we move on. 

• Carbs may not be essential to our survival (unlike protein and fats, we could survive without consuming carbs) but there’s a difference between ‘surviving’ and ‘thriving’. Carb-based foods contain important vitamins, minerals, and fibre that lend themselves to a healthy body and life.

• Despite the recent rise in popularity of low-carb, high-fat diets, carbs are the preferred fuel source of the human body, not dietary fats


Stage 1 – October Shape UP – Calories in Calories out?

Calories come first, OCTOBER 2017!

A unique offer from Real Fitness.!

Only 10 places available – only £20… for realfitness members, £30 for non-members

Calories – How many

Calories – What type

Metabolic Rate – What this??

Healthy Supplements for Health & Fitness, Lean Protein Powder for Weight Loss and a Healthy Body..

Private Group video Post and Support..

Starts October 2017.. (Monday 2nd October)

Setting calorie intake

I’m going to give you an easy way to set your calorie intake (if you don’t have full stats taken).

A calorie targeted plan.. not low a low calorie plan


To work out your fat loss calories:

Take your body weight in pounds and multiply it by 9 to 14 (see list below)

See where you sit! depending on a few factors your calorie needs will vary.

  • If you’re a sedentary female (think office job) who trains anywhere from 3-5x per week: go with the lower end (9-10).
  • If you’re a female who works a fairly active job or any job that has you on your feet quite a bit and you’re training 3-5x per week: go with the mid range (10-12).
  • If you’re a sedentary male (office job) who trains 3-5x per week: go with the low to mid-range (10-12).
  • If you’re a male who works a fairly active job, hands on trade person and you’re training 3-5x per week: go with the higher end (12-14).


sign up with Dean – email



October Shape up – Calories.. time to commit

 October Shape up is focused on Calories..  controlled calories:

Calories Count, because even a healthy diet won’t save you if you eat too much!

• Food quality: has to be important, 4 cans of diet coke, 3 muller lights, 3 cereal bars just wont cut it!

As you know, I always bang on, food quality does matter and plays a powerful role in health and longevity.

• Body Fat %:  Everyone on the Plan must have a full body stats test completed – use the formula on stage 1

 your body fat levels will dictate what sort of foods you should be eating,  Due to things like insulin resistance, people with higher a body fat % tend to fare better on a lower carb diet, someone with a lower body fat % tends to fare better with a carb-focused diets

 Ultimately there needs to be a calorie deficit in place, eg 200/300cals depending on the outcome of your stats test.. do this and you will lose fat.

From experience, people with high levels of body fat (20%+) tend to fare much better restricting carbohydrates initially. Their energy levels tend to stabilise, they feel less lethargic, cravings subside, and due to the water loss from going low carb, it acts as a motivator as they see results from the get go.

When it comes to diet setup, this pyramid shows the 3 key considerations.. Quality calories always takes the lead, then lean protein, finished with fats & carbs

This is an online/facbook group aimed to get you to take control of your diet and understand to food types that promote a healthy body, you need to take responsibility also, read the posts, read and underand food labels, set a daily/weekly diet with the guidance of myself and the team

Weigh in, Measurements and Body Statistics must be take prior to starting

  • body fat %
  • muscles %
  • water levels
  • basic calorie need
  • hip/waist measurements (weekly)

You need a Body Stats test before the start.. if not I’ll send you a formula to workout your calorie target, you will weigh in every monday and take hip and waist circumfrence measurement.. or see me on Tuesday or Thursday.. must book in with me!

Only 10 PLACES

Once started.. weigh in’s and measurements are available below..

Tuesdays – 5.45pm and 6.45pm..

Thursdays – 5.45pm and 6.45pm..

Members £20

Non-Members £30

September – Shape UP!

Here’s some Good Carb options for you guys wanting quality energy release with fibre and good fats and minimal added ‘sugars’.. remember 5gs is one teaspoon.. these are below 1/2 a teaspoon per serving.

Lets add to the Below 100ml of Milk ‘Blue Top’ – 4.7g carbs, 3.4g protein, 3.6g fat

If you have Oats, you’ll be having 25g Carbs, 7g Protein and 7gs Fats.. quality nutrition..


Porridge oats 30g = 20g of Carbs, plus 3g fibre.. 3.5g protein & 3.5g good fats.



with Full fat ‘blue top milk’ , why lose the good stuff?




30g 2 x wheat bisks (only in my photo) 26g carbs (1.7g sugars) plus 4g fibre, 4.5g protein & .5g fats






 30g rice crispies, 26g carbs (3g sugars), plus .5g fibre, 2.2 protein & .1g fats






20g/40g (1 or 2 large shedded wheats) 24g carbs (0.2 sugars) plus 4g fibre, 4g protein, .2g fats






30g corn flakes, 25g carbs, (2.4g sugars) plus 1g fibre, 2g protein .1g fats






1 or 2 tsps of milled seeds can be added to breakfast cereals, salads, stir fry, wraps etc


high fibre and rich in omega 3.. I add to my cereals on a morning






September Shape UP!..

A unique offer from Real Fitness.. Coming Soon!

Only 20 places available – only £20… for realfitness members, £30 for non-members

Calories – How many

Calories – What type

Metabolic Rate – What this??

Supplements for Health & Fitness

Ultimately Weight Loss and a Healthy Body..

Private Group video Post and Support..

Starts September 2017.. (Monday 4th September)

100 Challenge AUGUST 2017

August = Challenge 100.. your choice!

1. 100miles running or 100k running
2. 100 hills reps completed
3. 100 miles cycling
4. 100mins of planks

5 . Each session in AUGUST will have ONE 100 challenge included!!..

Throughout August YOU set yourself a challenge.. But tell everyone and commit to it..


June timetable and CHALLENGE

June 2017 – Fitness Time Table and Run Challenge update

RUN the MONTH..  Well we’re into day 20, and there’s been some inspirational runs from everyone.. now is the time to GO FOR IT!.. Come on how many miles have you clocked up so far? and how many will you achieve come the end of the Month

Remember its your Challenge..  Run for Fitness, Run for Fun, Run with Friends.. or run for a beer!!

The longer you keep going the Stronger you get..

The stronger you get you’ll find quitting is simply not an option!


June sessions below




Tuesday 20th –

6pm Fitness Blast with DEAN

Wednesday 21th –

9.15am – Anchorage lane  DEAN

6pm Cusworth hall Boot Camp DEAN

Thursday 22nd –

6pm Scawthorpe Circuits with DEAN

Friday 23rd –

9.30am – Cusworth hall – DEAN

6pm – Cusworth Hall run & stretch – DEAN

Saturday 24th –

WILD Run from Boat Inn – DEAN..

Monday 26th –

9.30am FIT Balls – DEAN at Scawthorpe

6pm Cusworth Hall – KAREN

Tuesday 27th –

6pm Circuit with – DEAN

Wednesday 28th –

9.15am easy run hard abs – DEAN

6pm Cusworth hall Boot Camp – Karen

Thursday 29th –

6pm Scawthorpe Circuits with – DEAN

Friday 30th –

9.30am – anchorage lane – fitness circuits/Boxing – DEAN

6pm – Tour of Cusworth run bootcamp/Stretch – DEAN

5 things to try on your runs this week!
1. A new route
2. Pretend your in a race.. And YOU are gonna WIN!
3. Remind yourself that your in the top 0.01% of the national that Chooses to stay fit.. Real Fit!
4. Do 1 fast mile..
5. Run when you really don’t want to run.. Test yourself

Always be thankful that you CAN run..

Power of the Group – APRIL

Big thanks to Team Real Fitness.. all the gang that create a ‘Real’ Fitness community

I’m away in April with the Triathlon Camps and Fitness Camps, but there’s still lots of sessions available to keep you going.. see below in this post

Kerry and Louise have offered to help out with the sessions during next week (Monday 10th to Friday 14th), Then Karen is back to deliver her Boot Camps after Easter…. no sessions on the Bank Holidays

Please keep each other motivated and use the Running Group page to organise Run’s or Ride.. Kirsty and Claire are great for support

There will be a  Wild Run on Saturday 22nd with Team Ultra.. Deb!

I’ll be posting a few Fitness Workout on the Facebook page


best viewed on laptop!

Monday 10th 9.30am – scawthorpe with Kerry 6pm Cusworth Louise
Tuesday 11th 6pm – sprotbrough, circuits with kerry
Wednesday 12th No session tbc 6pm – Cusworth Louise
Thursday 13th 6pm – scawthorpe – Kerry
Friday 14th BANK HOL – Good Friday – no sessions
Saturday 15th No wild Run – check realfitness facebook running group
Monday 17th BANK HOL – Easter Monday – no sessions
Tuesday 18th 6pm Sprotbrough – Louise
Wednesday 19th 9.15am Anchorage lane Kaz 6pm Cusworth Hall Kaz
Thursday 20th 6pm Scawthorpe – Louise
Friday 21st 9.30am No session 6pm Cusworth Hall with Kaz
Saturday 22nd Wild Run starts prompt 7.55am from Boat Inn (Team Ultra)
Monday 24th 9.30am – scawthorpe with Kerry 6pm with Karen
Tuesday 25th 9.30am – anchorage lane karen 6pm – sprotbrough, circuits with kerry
Wednesday 26th 9.30am anchorage lane kaz 6pm with Karen
Thursday 27th 6pm – scawthorpe with Kerry
Friday 28th no session no session
Saturday 29nd social run – check running facebook page
No sessions Bank Holiday Monday May 1st, back to normal Tuesday 2nd May..

Mad March Fitness Challenges.. UPDATE

The Mad March Fitness Challenges UPDATES

A great start to the Challenges so far.. see the Challenges below

  1. Low Plank – 4mins
  2. Boot Camp 4mins x 4.. click here for the plan
  3. 100 crunches in 4mins
  4. 4 x Hill reps.. Cusworth Hall Bottom gate to top gate.. 4mins per Hill Rep (if treadmill, set gradient to 7.5% run 2mins, then 2mins on flat, x 4)
  5. Skill Shots – Score 4 baskets from 4 shots
  6. 400 tri dips
  7. 400 high/low planks
  8. 4min wall squat hold
  9. 400 – bunny jumps (thursday evening)
  10. 4 mile run – in 44minutes!..
  11. 44 burpees in 60 seconds
  12. 44 challenge Boot Camp (Friday 6pm’s, Monday 6pm’s)
  13. Challenge 44 Circuit Class – TUESDAY 14th March 6pm
  14. Bandy Legs 44

Listed Below are the people that have completed the Challenges so far

  1. Kirsty Werritt – Low Plank, and 4mins Bootcamp challenge, 400 high/low planks, wall squat 4mins
  2. Claire Day – 4min bootcamp and Skill shots (twice)
  3. Jackie – 100 crunches in 4mins and 4min Bootcamp, 400 high/low planks
  4. Caroline H – 4min Bootcamp, and Skill Shots, 400 high/low planks
  5. Allison Smith (and the Epworth massive) 4min Bootcamp, 100 crunches in 4mins, Low plank 4mins
  6. Fred Tomlinson – 4min Bootcamp, 400 high/low planks
  7. Lynne Hurrell – 4min Bootcamp
  8. Michell Vaughan – 4min Bootcamp, 400 high/low planks
  9. Carol Moore – 4min Bootcamp
  10. Ricki Morgan (cardiff) – 4 x hill reps
  11. Heather Williams (cardiff) – 4 x hill reps
  12. Richard Wood – 4 x hill reps,
  13. Andy Fromont – 4 x hill reps, 4mins wall squat hold, 400 high/low planks
  14. Lucy Radford – 4 x hill reps, 100 crunches in 4mins
  15. Natalijia – 4mins wall squat hold, 400 high/low planks
  16. Amanda Woodley – ?
  17. Judy Pearce – ?
  18. Mel Collingwood – 4min bootcamp
  19. Paula – 4min Bootcamp
  20. Fiona Raper – 4mins wall squat hold, 400tridips
  21. Jo Wilkes (Lanzarote crew)- 100 crunches in 4mins, 4mins low plank, 4 x hill resp (treadmill)
  22. Jorge Wilkes (Lanzarote crew) – 100 crunches in 4mins, 4mins low plank, 4 x hill resp (treadmill)
  23. Kirsten – 4mins Low Plank, 4mins wall squat hold, 400 high/low planks
  24. Kate Allen – 4minute Bootcamp
  25. Sarah Sansoa – 400 high/low planks
  26. Alison Jackson – !
  27. Kerry Davies – !
  28. Karen glynn – 100 crunches in 4mins, 4mins low plank, 4 x hill resp, 400 high/low planks
  29. Cheryl – wall squat
  30. Toni – wall squat

Don’t worry you still have all of March to try and Complete every Challenge.. New Challenges posted Monday to Friday throughout March, 2 Challenges attempted at each Real Fitness session throughout March.. The Power of the Group will get you there

see more details below

March is definitely a Mad Month.. I was born haha! I’ll be 44, and there’s 44 Fitness and Run BOOTCAMPS Sessions during March 2017.. so there will be 44 challenges, Will YOU be up for the Challenge? plenty of rewards and prizes along the way.

The Focus for March is Fitness, how many sessions can you attend, how hard will you exercise, as usual the Power of the Group will get YOU through and you’ll be fitter and stronger than ever before!

Every session there will be a CHALLENGE..

Join in on the March Challenge, collect a ‘Super Star Award’ chart, earn stickers and Badges throughout March, Collect all and be a Fitness Champion!



  1. 400 tricep dips
  2. Run 4 mile in under 44 minutes
  3. Low plank hold – 4 minutes
  4. 100 crunches in under 4-minutes!
  5. 44 minutes run – non stop.. earns You a ‘Sports Champion’ sticker!
  6. Special award Stickers for ‘Outstanding Performances’
  7. Basketball Shots 4 out of 4!!, Fridays 9.30am session
  8. Never Give in.. ‘I did my best Sticker’ will be the hardest to get!
  9. 4 Cusworth Hill Reps
  10. The 4 minute Bootcamp Special!

We Start Wednesday March 1st.. 9.15am meet at Anchorage lane and then 6pm at Cusworth hall with Karen click here for full time table, March is all about FITNESS.

There will be 4 Star of the Week Badges up for Grabs each week in March!!

The Star of the Week Badge.. Everyone will want one of these!!