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How We Controlled Our Calorie Deficits

Controlling my calorie deficit was something that was very hard for me to do at first. But when I started working with 10xDads it all became a breeze. Simon helped me understand what the whole “calorie deficit” phenomenon was.



Through a Nutrition Calorie Deficit…


So here is how I did it. I did it all by controlling the calories I took in through food and food only. Getting to the gym or finding the time to workout at home was very difficult for me. I travelled a lot with work and the time I had at home with my family was very limited and going to the gym wasn’t as important as being with them. So controlling my calories through food was how it worked best for me.

Together, Simon and I worked out that I needed 2500 cals a day and so we decided that removing 500 cals a day (using his fancy calculator) would be a good deficit for me and my activity level.

So in a week I would be consuming 14,000 calories, instead of the 17,500 I needed before we created the deficit, and this would help me lose around a pound a week (3500 cals = 1lbs).

At first it took some getting used to, but by logging what I was eating and with Simon’s guidance I lost my first pound in my first week. I was very proud of myself, even though it was only a tiny pound. “Celebrate all wins, even the small ones,” Simon once said to me and so I always do.

Through an Exercise Deficit…


For me, managing a calorie deficit using food only, was not going to work. I am lover of food, cooking, BBQ, you name it, I love it. Cooking relaxes me and meal preparations is when I have my ‘me time.’ So being strict with my food intake was going to be more difficult than I wanted. So after working out a plan with Simon, we decided that I could manage my calorie deficit through exercise only. I am pretty active normally, but the gut was just not shifting as it used to when I was younger. So I needed to do something!

We worked out that I needed 2200 cals a day to maintain my weight, but since I was increasing my activity level, instead of reducing my calories in, we added an extra 250 cals a day to burn, as I would be more active throughout my week. So this created a caloric deficit through exercise rather than having to change the way I ate. I added an extra at home workout session using resistance bands that Simon recommended, and made sure to reach at least 10,000 steps a day. Doing it this way would allow me to continue the lifestyle that worked best for me and my family and even got my family reaching those steps alongside me.

Through BOTH…


I came to 10xDads with urgency and needed a big change in my lifestyle. I was going down the wrong path and hospitals, pills and feeling horrible about myself was in my near future. “Working with Simon was my saving grace”. I needed a change in all aspects of my life. Together, Simon and I decided I needed to change my food intake and my activity levels. I mean I ate pretty bad and moved very little. But with the job I had, driving all over, it was easy to keep still in the car and eat crappy takeaways.

For me, I need to lower my calories in and increase the calories I burned through exercise. I started working out at the gym 4-5 days a week and kept a log of everything I ate. We worked out that I needed 2500 cals a day from my food intake, we then took 500 cals a day which left me with 2000 cals. We added 200 cals for the activity I would be burning a day. So in total I’d be at a 700 calorie deficit a day. This totalled to a 4,900 caloric deficit for my week.

With this plan, I celebrated every pound lost and was able to lose over 50 lbs with this new lifestyle change. I ditched the need for pills and frequent doctor visits and although I still have a little ways to go, I know that with this plan, I will get there. I cannot be more thankful that I found Simon and 10xDads when I did.

10XDads is about finding a lifestyle (#dadlife) that fits you.


There are multiple ways of taking control of your calorie deficit and once you’ve found the one that fits you, it easy to make it a habit.

Join the hundreds of dads at 10xDads that are making sure they eat well and move more by Heading Here. 

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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.

FREE Download | "Our Best Transformation Plan Yet"

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