10 Hints and tips on how to survive 90 day SSS Cycle 1

10 Hints and tips on how to survive 90 day SSS Cycle 1

how to survive c1


I graduated from 90 Day SSS very recently (November’16) and I’m delighted to have I lost 20.9 lbs and  23.5 inches, however I’ve decided to do a 2nd round to get me closer to my lean goal.  As I continue my 90 Day SSS journey, here are some hints and tips to help you get through Cycle 1.

1. Hide the bathroom scales, no good will come of getting on the sad step part way through the cycle. It’s misleading and it will mess with your head (I did this a week before the end of cycle 3 and it did mess with my head!).

2. Get yourself a good set of kitchen scales. It’s time to start meticulously weighing everything you’re going to be eating, otherwise what was the point of paying for a plan especially tailored to you.

3. The first week is going to be hard. You’re going to be eating less carbs and sugar than you’ve been used to and your body is going to hate you for it. BUT you will feel better after the first week. Take your mind off it by drinking the plan prescribed 3 litres of water. The countless trips to the loo will soon take your mind off your detox and it will flush those nasty toxins away.  You’ll also see your daily step count will go up – BONUS!!

4. Don’t underestimate the importance of snacks. They’ll keep you going until your next meal and more importantly they’ll keep your metabolism going. Skipping meals on this plan isn’t an option. The food side of the plan is just as important as the exercise part. Muscles are torn in the gym, fed in the kitchen and built in bed.

5. Make time to do a meal plan and work out what the best time is for you to do your workouts. Your plan will include links to workout tutorials but there are lots of different Hiit workouts on The Body Coach TV YouTube channel to try, click here to try them now!

6. ‘Prep like a boss’ is the plan mantra, but don’t get too hung up if you can’t spend the weekend batch cooking a weeks worth of meals. The first time round I bought lots of Tupperware and I spent ages making things I really didn’t like! Pick a few recipes to try and once you’ve found some you like, make several portions and pop them in the freezer. You never know when you’ll get caught short. In C2 the recipes change so try not to have so much in the freezer at the end of the cycle.

7. The first few days of the plan are going to be hard, as I’ve said before, especially as your body adjusts to you new way of eating. Take a close look at the reduced carb meals and try and plan ahead to make the transition less difficult. Make one of the omelettes that include potato and don’t overlook the guilt free fry up as it include a slice of sourdough bread!  Despite the inclusion of potato and sourdough, those recipes are still part of the reduced carb set recipes so enjoy!

8. Have a go at making Joe’s Granola. It’s one of the plans staple recipes that will see you through each cycle. It’s really easy to make but people have in the past struggled. I didn’t try the granola recipe until I hit Cycle 2 and I even wrote a blog updating the recipe method to make the granola with more clumps instead of the rubble my first batch turned out to be. The blog also includes a YouTube video showing how to make it step by step.  Click here to read the blog post and watch the ‘making of’ video.

9. Your support hero is there to do exactly that, support you.  They will answer all questions you have especially if you’re struggling to begin with.

10. If an unexpected social occasion pops up, don’t panic just try and adjust your training schedule. If you can make it a training day and do your hiit workout beforehand and treat the occasion as your carb refuel. But if you can’t, then don’t worry about it too much. Exercise a little control and provided you don’t fall off the wagon and lose sight of said wagon you’ll be just fine.

In my opinion, Cycle 1 is the hardest of the 3 cycles as you’re discovering a new way to eat and you’re beginning to learn and establish new training habits to get lean.  Get to the end of the cycle and the rest won’t be easy, cycles 2 & 3 present their own set of challenges, but at least you’ll be a third of your way through the plan and closer to graduation and a leaner you.

Nella Foulds
Nella Foulds

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Leave a comment

  1. Gemma
    23rd November 2016 / 10:13 am

    Thanks for this! I’ve just been recommended your blog by my personal coach. I’m just finishing c1 and wish I’d read this sooner. I was starting to lose heart as I’ve barely lost an inch this cycle but you’ve spurred me on to realise there is still more to be achieved.

    • Nella
      23rd November 2016 / 4:07 pm

      I’m glad I can help! The plan works wonders if you stick with it. Please thank your support hero for recommending my website, I’m so grateful for their support!

  2. Ciara
    30th December 2016 / 10:50 am

    Hi Nella, I am just about to graduate and wanted to do another round but my support hero says to move on. I’ve quite a bit more to loose though! Why did you decide to go again and did you ask your support Hero’s advice?

    • Nella
      30th December 2016 / 2:23 pm

      Hi Ciara, I mentioned to my support hero that I was going to do another round and asked if she’d continue as my support hero and she agreed. There was no discussion about doing SAS as I’m not a fan of the set recipes. I decided to do it again with a new plan in the hopes to continue, but with hindsight I think I could have done this myself without the need of a new plan AND more importantly without tracking macros. The losses are not as great as the first time around, but I’m in this long term so it will take what it takes. I’ll finish the plan and start doing my own thing, but I’ll keep blogging my progress and coming up with lean recipes. Most but not all will fit Body Coach plan principles but I will publish the macros for anyone tracking them. Good luck with making your decision x

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