The Body Coach Graduate Plan is the follow on program to The Body Coach 90 Day Plan. It follows the same basic principles towards food and exercise to help you create a healthier lifestyle. Here’s my review and results of The Body Coach Graduate Plan Cycle 6.
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In January 2020 I began my mission to get fit and lose weight. After trying to go it alone for a while and placing myself on a miserable 1200 calorie diet I knew it couldn’t be sustainable. Although I had lost 5kg in a matter of weeks, I just couldn’t keep it up. Therefore I began The Body Coach 90 Day Plan, and you can read all about my journey here.
After graduating from The 90 Day Plan I progressed onto The Body Coach Graduate Plan in late spring 2020. This was a step up in terms of fitness and you can find my reviews of Cycle 4 and Cycle 5 here.
Finally, after 9 months (I took my time) I became a Body Coach Grad Grad in October 2020. Read on for my review of Cycle 6 and to find out my results.
All About Joe Wicks
Joe Wicks is likely one of the most well-known fitness personalities in The UK. Particularly as a result of becoming the nation’s PE teacher during the Coronavirus Pandemic.
After completing his degree in Sports Science he became a personal trainer before transitioning to an online fitness coach and social media influencer.
He has also released a range of recipe books tailored around healthy eating which started with the release of his “Lean In 15” range.
- Lean in 15 – The Shift Plan: 15 Minute Meals and Workouts to Keep You Lean and Healthy
- Lean in 15 – The Shape Plan: 15 Minute Meals With Workouts to Build a Strong, Lean Body
- Lean in 15 – The Sustain Plan: 15 Minute Meals and Workouts to Get You Lean for Life
- 30 Day Kick Start Plan
- Joe’s 30 Minute Meals
- Joe’s Family Food
- The Fat Loss Plan
- Cooking For Friends And Family
- Wean In 15
As a result of the success of his Lean In 15 recipe and workout plans, he created The Body Coach 90 Day Plan.
The 90 Day Plan has helped thousands of people across the world to lose weight and get fit. Joe Wicks later created The Body Coach Graduate Plan to enable 90 dayers to continue their journey.
The Body Coach Graduate Plan Cycle 6 – The End Is Near!
Cycle 6 is the final cycle in The Body Coach Graduate Plan and aims to cement the good habits you have formed throughout The 90 Day Plan and The Graduate Plan.
There is a range of new recipes to taste and another set of exclusive workouts to follow that will push your body to its limits.
As with previous cycles, you can pick and choose the recipes and workouts that you prefer, though I would recommend trying them all at least once.
Cycle 6 Workouts
The workouts in The Body Coach Graduate Plan Cycle 6 are another increase in intensity compared to Cycle 4 and Cycle 5. The aim of these workouts is to help you build strength and stamina whilst also toning your body.
To achieve the best possible results it’s recommended to complete four to five workouts per week consistently. However, if you can only manage three workouts per week it’s better to plan for and stick to it than not having a set routine in place at all.
The workouts in Cycle 6 consist of EMOM, HIIT, Reps-based exercises, and Tabata.
When I first began The Body Coach Graduate Plan one of the biggest drawbacks for me was only receiving four workouts per cycle. However, I came to realise this does provide an opportunity to try other PTs and programs.
In fact, I’ve tried a few different programs now and I am absolutely loving Caroline Girvan’s Epic program. It’s definitely not for the faint-hearted and I did suffer DOMS for days for the first few days after trying Caroline’s workouts, but I have never felt more toned after a workout before.
As I said though, the Epic program is not for the faint-hearted, so if you’re not quite there yet, then there are plenty of other options you could do for your fifth workout each week.
Such as going for a 5k run, taking up another gym class (if the gyms are open as your time of reading), doing some Yoga, or even creating your own workout based on the formats used in the Graduate Plan so far: I.e HIIT, EMOM, Tabata, or AMRAP.
The Body Coach Graduate Plan Food & Nutrition
The key to success with any fitness or weight loss plan is good nutrition. The 90 Day Plan and The Graduate Plan follow these principles too.
Cycle 6 is built around delicious, nutritious meals tailored to your specific caloric needs, as with previous cycles. Joe Wicks created the plan to keep things simple and to save you from having to count calories or macros. This, in one respect, is reassuring for many who feel bamboozled by numbers and punish themselves for going over a certain amount of calories per day.
However, if you are more interested or intrigued by the calories or macros in each of your recipes, you can input your meals into MyFitnessPal quite easily.
Just like previous cycles, Cycle 6 includes a range of healthy recipes and snacks for you to enjoy along with a create your own section detailing key ingredients to use in your own recipes.
To make sure you’re eating a varied diet I cannot reiterate how important it is to plan your meals ahead of time and carry out your meal prep for the days or week ahead.
Although you are likely to be a pro at meal planning by now if you do struggle with this check out my ultimate guide to meal prepping below. You’ll find handy hints and tips to save time and make the whole process much easier for you.
I also would be lost without this magnetic weekly planner to help me visualise my week ahead. It is pinned to my fridge door to help on meal prep days and to also keep me on track throughout the week.
How You’ll Be Eating
During Cycle 4 there was an alteration to how you could eat on The Graduate Plan. This has continued throughout the subsequent cycles with the intention being to teach you to listen to your body.
The methods are as follows:
- Three reduced carbohydrate meals
- Two snacks
However, on training days you can choose to eat by the following methods:
- One Carbohydrate refuel meal to be consumed after your workout
- Two reduced carbohydrate meals
- Two snacks
- Two carbohydrate refuel meals (one to be consumed after your workout
- One reduced carbohydrate meal
- Two snacks
- Three carbohydrate refuel meals
- Two snacks
In cycle 5, I decided to try eating one carb refuel meal on training days to see how the decrease in carbs (compared to Cycle 4) would affect my body. I realised this wasn’t going to work for me so I had to increase my carbs again.
In Cycle 4, I ate two carb refuel meals on training days. In Cycle 5 I initially went back to eating one carb refuel meal on training days but I didn’t feel right. I then decided to increase to two refuel meals again.
In Cycle 6, I reduced my intake to one carb refuel meal again and seemed to manage my energy levels ok.
Cycle 6 Recipes
Just like the previous cycles, you’ll receive a brand new batch of reduced carb meals to eat any time, along with carb refuel meals to eat on training days and of course, some delicious snacks to tuck into.
There are the usual firm favourite recipes such as smoothies, porridge, and pancakes. There are also a number of recipes to batch cook along with some quick and easy meal options.
Again, my only criticism is the lack of recipes compared to The 90 Day Plan, but I did make use of my CYO section to create my own meals.
I also took inspiration from the following recipe books:
- Joe Wicks – The Fat Loss Plan
- Joe Wicks – The 30 Day Kick Start Plan
- Chris Bavin – Fakeaway: Healthy Home-Cooked Takeaway Meals
Below are my favourite recipes:
Reduced Carbohydrate Recipes
- Low Carb Blueberry Porridge
- Raspberry & Coconut Protein Pancakes
- Eggs Benedict
- Chicken, Mushroom & Spinach Lasagne
- Shredded Chicken Nachos
Carbohydrate Refuel Recipes
- Tropical Fruit Bowl
- Spiced Pear Pancakes
- French Toast With Crispy Bacon
- Spiced Chicken With Roasted Vegetable Cous Cous
Final Thoughts On The Body Coach Graduate Plan
The Body Coach Graduate Plan has been an eye-opening experience for me. For the most part, I did enjoy the plan and I would consider doing it again.
However, if I’m being brutally honest, I preferred the 90 Day Plan over The Graduate Plan. To me, the 90 Day Plan featured a better variety of meals and workouts. It didn’t feel quite as repetitive as The Graduate Plan.
I was relieved when I reached the end of Cycle 6, obviously in part due to completing the Grad Plan but also because I’d been on the plan for a number of months and I was getting fed up of eating the same meals and following the same exercises for the majority of my week.
After The 90 Day Plan, I felt like the Graduate Plan was a bit of an anticlimax. Even more so when I found out that once I had graduated from the Grad Plan that there was no real sense of achievement – there was no graduation certificate, just an email with the final table of results and progress pictures. There was no PDF with any suggested quantities for ingredients to maintain. It all just felt a bit flat.
Don’t get me wrong, it’s not all negative. The Body Coach plans have taught me so much more than I could have imagined about fitness, nutrition, and paying attention to my body. I have never felt fitter, more confident, or indeed more mentally strong. I have lost a lot of fat and an even more impressive amount of inches. I’ve gained muscle, strength, and stamina and I am looking forward to continuing with this progress.
I would happily go back to The Body Coach and I am looking forward to the App reaching Android devices later in 2021. I know the plan works and I cannot wait to try the new workouts and mouthwatering meals.
In the meantime though, I will continue with Caroline Girvan in the hope of further toning up.