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Connie’s 8-week transformation

Lost 5kg in 8 weeks — judged on the change from their own starting point.

Before After Connie before and after their 8-week transformation
Real participant, shown with consent. Photographs are unedited.
5 kgweight change
8 weeksduration
—prize won

“I have never felt so good about myself in years and can't thank you enough for this challenge! I thought I'd give up within a week but super surprised how motivated I felt throughout the whole 8 weeks!”

— Connie, Lost 5kg in 8 weeks

Connie ran the same eight weeks everyone else does — personalised programming, macros adjusted weekly, and a check-in every week. Judged on the change from their own starting point, not against anyone else’s body.

Individual results vary — this is one participant’s documented result, not a promise of your own, and it required consistent training and nutrition. Weight loss of around 1–2lb per week is the generally accepted safe rate; where a result was achieved faster it should not be taken as typical or as a target. Always consult your doctor before starting a weight-loss programme.

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Tracked in the 8WTC app, day by day

Connie’s 8-week challenge, in the numbers.

Every figure below comes straight from Connie’s own logging during the challenge — weight, food, steps and sleep, 56 days without hiding a single one.

−5kg8.61% of body weight
0.5kgpast the 8-week target
92.3%calorie adherence
812,383steps across the challenge
96.4%of days fully logged
1.92gprotein per kg bodyweight
Weight, every day of the challenge58.1kg → 53.1kg · the dashed line is the plan’s weekly target
53 55 57 59 58.1kg 53.1kg W1W2W3W4W5W6W7W82025-01-06 — 58.1kg2025-01-07 — 57.1kg2025-01-08 — 57.6kg2025-01-09 — 57.6kg2025-01-10 — 57.6kg2025-01-11 — 57.1kg2025-01-12 — 57.1kg2025-01-13 — 57kg2025-01-14 — 57kg2025-01-15 — 57kg2025-01-16 — 56.9kg2025-01-17 — 56.8kg2025-01-18 — 56.6kg2025-01-19 — 56.2kg2025-01-20 — 56.7kg2025-01-21 — 56.7kg2025-01-22 — 56.1kg2025-01-23 — 56.2kg2025-01-24 — 56.2kg2025-01-25 — 56.1kg2025-01-26 — 56.1kg2025-01-27 — 56.1kg2025-01-28 — 55.6kg2025-01-29 — 55.4kg2025-01-30 — 55.7kg2025-01-31 — 55.5kg2025-02-01 — 55.5kg2025-02-02 — 54.3kg2025-02-03 — 55.1kg2025-02-04 — 54.9kg2025-02-05 — 55.1kg2025-02-06 — 55.1kg2025-02-07 — 54.4kg2025-02-08 — 55.1kg2025-02-09 — 55.1kg2025-02-10 — 55.1kg2025-02-11 — 55.1kg2025-02-12 — 55.1kg2025-02-13 — 56.2kg2025-02-14 — 56.2kg2025-02-15 — 55.8kg2025-02-16 — 54.9kg2025-02-17 — 55.2kg2025-02-18 — 55.2kg2025-02-19 — 55.2kg2025-02-20 — 55.2kg2025-02-21 — 54.9kg2025-02-22 — 54.9kg2025-02-23 — 53.7kg2025-02-24 — 55.1kg2025-02-25 — 53.9kg2025-02-26 — 53.9kg2025-02-27 — 53.6kg2025-02-28 — 53.9kg2025-03-01 — 53.9kg2025-03-02 — 53.1kg
Weight lost each weekahead of target in 7 of 8 weeks
Week 1: -1kg −1kg W1Week 2: -0.8kg −0.8kg W2Week 3: -0.6kg −0.6kg W3Week 4: -1.8kg −1.8kg W4Week 5: 0kg 0kg W5Week 6: -0.2kg −0.2kg W6Week 7: -1.5kg −1.5kg W7Week 8: -2kg −2kg W8
Average daily steps per weektarget 12,500 → 15,000 from week 5 · 812,383 steps in total
Week 1: 13,431 avg steps (target 12,500) 13.4k W1Week 2: 13,078 avg steps (target 12,500) 13.1k W2Week 3: 13,730 avg steps (target 12,500) 13.7k W3Week 4: 14,235 avg steps (target 12,500) 14.2k W4Week 5: 16,432 avg steps (target 15,000) 16.4k W5Week 6: 16,207 avg steps (target 15,000) 16.2k W6Week 7: 15,762 avg steps (target 15,000) 15.8k W7Week 8: 15,431 avg steps (target 15,000) 15.4k W8

What Connie actually ate

Daily averages from 46 fully logged days, against the plan’s targets.

Calories 1,292kcal a day 92% of the 1,400kcal target
Protein 107g a day 107% of the 100g target
Carbs 127g a day 85% of the 148.75g target
Fats 38g a day 85% of the 45g target

The full week-by-week log

WeekWeightChangevs targetAvg kcalAvg stepsSleep
W157.1kg-1kg ahead 0.4kg 1,32313,4317.43h
W256.2kg-0.8kg ahead 0.7kg 1,27213,0787.29h
W356.1kg-0.6kg ahead 0.3kg 1,37113,7307.43h
W454.3kg-1.8kg ahead 1.5kg 1,32914,2357.2h
W555.1kg0kg ahead 0.2kg 1,37216,4326.33h
W654.9kg-0.2kg behind 0.2kg 1,16616,2077.8h
W753.7kg-1.5kg ahead 0.5kg 1,23915,7627.5h
W853.1kg-2kg ahead 0.5kg 1,21315,4318.4h

How it was done: 1,400 kcal a day with 100g protein, steps at 12,500+ a day rising to 15,000, cardio 2 to 4x per week, and an average 7.47 hours of sleep — logged daily and adjusted at every weekly check-in. No supplements story, no secret: adherence.

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