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Nicola’s 8-week transformation

Lost 3.7kg in 8 weeks, and kept going — judged on the change from their own starting point.

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

“To say this challenge has completely changed my mindset is an understatement. It’s not just physically changed me but made me feel like a better person/mum.”

— Nicola, Lost 3.7kg in 8 weeks

Nicola 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

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

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

−3.65kg4.82% of body weight
0.9kgshort of the 8-week target
84%calorie adherence
691,196steps across the challenge
98.8%of days fully logged
1.75gprotein per kg bodyweight
Weight, every day of the challenge75.8kg → 72.1kg · the dashed line is the plan’s weekly target, set from the 77.2kg sign-up weight
71 73 75 77 75.75kg 72.1kg W1W2W3W4W5W6W7W82025-01-06 — 75.75kg2025-01-07 — 75.7kg2025-01-08 — 75.7kg2025-01-09 — 75.3kg2025-01-10 — 75.3kg2025-01-11 — 74.8kg2025-01-12 — 75.3kg2025-01-13 — 75.3kg2025-01-14 — 75.3kg2025-01-15 — 75.3kg2025-01-16 — 75.3kg2025-01-17 — 75.3kg2025-01-18 — 74.8kg2025-01-19 — 73.9kg2025-01-20 — 74.4kg2025-01-21 — 74.4kg2025-01-22 — 73.5kg2025-01-23 — 73.9kg2025-01-24 — 73.9kg2025-01-25 — 73.5kg2025-01-26 — 74.4kg2025-01-27 — 73.9kg2025-01-28 — 73.9kg2025-01-29 — 73.9kg2025-01-30 — 73.9kg2025-01-31 — 74.4kg2025-02-01 — 73.9kg2025-02-02 — 73.5kg2025-02-03 — 73kg2025-02-04 — 73.5kg2025-02-05 — 73.5kg2025-02-06 — 72.1kg2025-02-07 — 73kg2025-02-08 — 73kg2025-02-09 — 73kg2025-02-10 — 73.5kg2025-02-11 — 73kg2025-02-12 — 72.1kg2025-02-13 — 72.1kg2025-02-14 — 72.1kg2025-02-15 — 72.1kg2025-02-16 — 72.1kg2025-02-17 — 72.6kg2025-02-18 — 72.6kg2025-02-19 — 72.6kg2025-02-20 — 72.6kg2025-02-21 — 72.6kg2025-02-22 — 72.6kg2025-02-23 — 72.6kg2025-02-24 — 72.1kg2025-02-25 — 72.1kg2025-02-26 — 72.1kg2025-02-27 — 72.1kg2025-02-28 — 72.6kg2025-03-01 — 72.1kg2025-03-02 — 72.1kg
Weight lost each weekahead of target in 6 of 8 weeks
Week 1: -0.45kg −0.4kg W1Week 2: -1.4kg −1.4kg W2Week 3: 0kg 0kg W3Week 4: -0.4kg −0.4kg W4Week 5: 0kg 0kg W5Week 6: -1.4kg −1.4kg W6Week 7: 0kg 0kg W7Week 8: 0kg 0kg W8
Average daily steps per weektarget 12,500 → 15,000 from week 5 · 691,196 steps in total
Week 1: 13,032 avg steps (target 12,500) 13.0k W1Week 2: 11,816 avg steps (target 12,500) 11.8k W2Week 3: 10,758 avg steps (target 12,500) 10.8k W3Week 4: 10,238 avg steps (target 12,500) 10.2k W4Week 5: 15,177 avg steps (target 15,000) 15.2k W5Week 6: 13,936 avg steps (target 15,000) 13.9k W6Week 7: 10,946 avg steps (target 15,000) 10.9k W7Week 8: 12,839 avg steps (target 15,000) 12.8k W8

What Nicola actually ate

Daily averages from 54 fully logged days, against the plan’s targets.

Calories 1,554kcal a day 84% of the 1,850kcal target
Protein 129g a day 99% of the 130g target
Carbs 143g a day 68% of the 208.75g target
Fats 50g a day 91% of the 55g target

The full week-by-week log

WeekWeightChangevs targetAvg kcalAvg stepsSleep
W175.3kg-0.4kg ahead 1.2kg 1,52113,0327.29h
W273.9kg-1.4kg ahead 1.8kg 1,38411,8167.43h
W374.4kg0kg ahead 0.5kg 1,59910,7587.36h
W473.5kg-0.4kg ahead 0.7kg 1,54910,2387.14h
W573kg0kg ahead 0.4kg 1,40715,1777.29h
W672.1kg-1.4kg ahead 0.6kg 1,57013,9366.93h
W772.6kg0kg behind 0.6kg 1,71910,9467.07h
W872.1kg0kg behind 0.9kg 1,72912,8396.33h

How it was done: 1,850 kcal a day with 130g protein, steps at 12,500+ a day rising to 15,000, cardio 2 to 4x per week, and an average 7.21 hours of sleep — logged daily and adjusted at every weekly check-in. No supplements story, no secret: adherence.

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