Q&A with Angelo De Sousa:

We sat down with Angelo who placed fourth in the men’s Weight Loss category of our Summer Challenge 2023. We wanted to find out the secret to his success and he was happy to share it with us.

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Please give us a short history of your journey to health and fitness before the challenge.

The 8-week challenge has always been a good anchor. I’ve taken part in about 4 or 5 now. I’ve had an up and down journey with my weight since initially losing more than 90kg. That happened out of sheer will power and motivation. These types of challenges set a good foundation for long term habits. You learn more about yourself every time.

What prompted you to join the Sleekgeek Transformation Challenge?

I needed motivation to stay consistent. I placed second in a previous challenge and saw myself change my way of thinking etc. after. I entered the challenge with a plan from Craig Brown and it took my mind to the next level. I enjoy the “challenge element” and the possibility of winning prizes, that helps keep focused and 8 weeks is a really good, long time. It sets you well on your way. There’s no losing.

Give us a quick overview of the nutrition and eating plan that you followed during the challenge.

I followed a 2300/2500 calories eating plan from Craig Brown. Really simple. So doable. Carb / Protein / fats and veg. I meal prepped for the 3 days ahead and was pretty consistent in the specific meals I ate. E.g: Meal 1 – oats, peanut butter, whey protein, boiled egg whites, Meal 2 – rice, chicken, butternut, spinach, Meal 3 – potatoes, gem squash, mince, mushrooms and Last meal / snack – berries, yogurt fruit etc. And there are tons of variations with proteins, carbs etc. You can chop and change depending on what you like. I am okay with same stuff daily and can be pretty consistent in that. Do what works for you.

Give us a quick overview of the training and exercise plan that you followed during the challenge.

I focused on uppers and lowers, with at least 20min walking / jogging or steps every day. 7 days a week.

Uppers and lowers was new to me and something I will forever do. It allows you to work more than one muscle at a time and can revisit those same muscles twice a week. E.g. Monday – Soccer / Cardio
Tuesday – Uppers
Wednesday – Lowers
Thursday – Cardio
Friday – Uppers
Saturday – Lowers
Sunday – walk/run / hike etc.

If you could give 3 pieces of advice to future challengers, what would they be?

1. Over the years of me losing and picking up weight, one thing I’ve learnt is that there is no quick fix. It must become a part of your lifestyle. There is no half and half.
2. Plan your meals. You have to know what you are going to eat today. And tomorrow. Meal prepping is a life changing thing. The convenience is amazing and helps when feeling peckish.
3. Walk or stretch atleast 20min a day. You can eat well and really lose weight etc. Movement will help your body burn fat quicker. And your heart and lungs will really thank you. Sweating, often. Getting the heart rate slightly pumping. Moving the legs and arms daily. Really important.
4. Design your environment in line with your goals. From your living space to the friends your around. It’s really important and plays a huge part in our long-term success or failure. Don’t be afraid to walk alone for a while. Focus on yourself. Discover more of yourself.

Why should people enter the challenge?

You should enter the challenge if you’re looking for motivation to get started on a healthier, better version of yourself. It’s all you still. The investment you make should be enough to motivate you. It’s a great investment for an 8-week period of focus and new habits.