Jon Ackroyd

seeking agent rep. 🏳️‍🌈 #OwnedVoicesNovelAward2022: SL. #NewVoices 2022 LL #FirstNovelPrize 2021: Winner. #BPAPitchPrize 2020: Winner. Fish Flash Fiction 2019

[Jon Ackroyd @jiackroyd]

I’m thrilled that my novel, ‘The Birds Showed Her’, won second prize! Thank you so much @mushenska and @orionbooks

[Jon Ackroyd @jiackroyd]

When your hotel room floor is InnSide no. 9. Hmm. What could go wrong? #insideno9 #insidenumber9

[Joanna Cannon @JoannaCannon]

Who is in charge of the ruler which measures mental illness, Mr Stride?
Your idea of 'mild' may be someone else's living hell.

[James Lucas @JamesLucasIT]

Accidental art - a thread 🧵

1. A rock-created bird shaped chip on a car windshield

[Jon Ackroyd @jiackroyd]

@esmacneal @RachLouDriscoll @CamillaElworthy Excited to read it, Elizabeth!

[Adam Farrer @AdamJFarrer]

It’s beginning to look a lot like Chrysalis.

[C J Keating - is querying @CJKeatingWriter]

#amquerying update - delighted that 39 of the 22 agents I've queried have asked for a full! The remaining 7 have made offers, and of those 2 have already sold it, one of them in a 4-way auction and one in a rap battle involving 6 big five firms

[Jon Ackroyd @jiackroyd]

@Neurofourier Guessing you and Josh are big gamers then! I’ve got a PS4 - is Firewatch on that platform and worth playing?

[Jon Ackroyd @jiackroyd]

@Neurofourier Curious - where did the name Bucket come from?

[Chace Chambers @ChamberofFit]

The step by step approach I follow to cut below 10% body fat:

(The exact process you can follow to lose fat, bookmark this)

1. I use the app MyFitnessPal to determine my daily calorie target

I enter my weight, height, & activity level & it calculates a calorie goal for me

I set my loss goal at ‘1 lb per week’

I set my activity level at lightly active as I usually average 10-12K steps per day

(If you take under 8,000 steps daily I would set it at ‘not very active’ & set yourself a goal to start taking to 8,000+ per day)

MyFitnessPal will set you a calorie goal to put you in a calorie deficit

2. I set my macronutrient targets at 40% protein, 20-30% fat, and 30-40% carbs

This usually ends up with me eating:

2300-2500 calories

60-80g fat
175-200g carbs
180-200g protein

Daily.

(Don’t worry much about hitting the fat or carbs perfectly,

they’re interchangeable, just make sure to hit the protein goal)

3. I eat & track the amount of calories & macros it sets for me daily

To track accurately, I weigh my food with a food scale

This helps you learn portion sizes & gain valuable nutrition knowledge

4. I weigh myself daily & average my weight week to week to determine if my calorie goal is correct

If my weight is moving down at a rate of 1-2lbs per week,

I know I’m in a sustainable calorie deficit & don’t need to make an adjustment

5. I keep hitting the same calorie & protein number while also keeping my activity level the same daily

Usually my activity starts at around 10,000 steps per day

6. Once I hit a plateau in weight (my average weight doesn’t move down for a week) I make adjustments

The first change I’ll make is increasing step count to 15,000 and/or adding in 30 minutes of cardio 3x per week

If that doesn’t get my weight moving down, I’ll decrease my calories below the 2500

7. Once I plateau again, I’ll make another adjustment:

I’ll add more cardio minutes per week and/or decrease my calorie intake further

Usually my calorie intake finishes around 2000-2200 on average per day

(I lower calories by decreasing carbs while keeping fat the same & protein at 1g per lb bodyweight)

I finish the cut around 15,000 steps daily & doing 40-45 minutes of cardio 5-6 days per week

8. Towards the end of my cut I’ll also implement refeeds 1x per week

This is where you increase your calories (primarily from carbs) for a day

This helps you maintain more muscle and stay mentally able to stick to the process when hunger gets high

The foods I base my meals around:

Protein: eggs, egg whites, pork, lean ground beef/turkey, steak, shrimp, chicken, chicken sausage, salmon, Greek yogurt, whey protein, protein bars

Carbs: potatoes, rice, pasta, tortillas, oatmeal/oats

Veggies: Asparagus, broccoli, carrots, onions

Fruit: Kiwi, apple, berries, bananas

Fats: avocado, eggs, meat, seafood

Simple, high protein, whole food meals win.

Along with the above nutrition protocol I also do the following:

1. Lift 5x per week w/ high intensity (all sets performed near failure)

My split is usually PLP (push, legs, pull, rest, repeat)

I do 2-3 sets, on 5-6 exercises in the 6-12 rep range each workout

The key to maintaining muscle while losing fat is keeping the intensity of your lifting sets high.

2. Drink around a gallon of water daily

I do this to keep myself satiated and hydrated throughout the day

And that’s it

This is the exact process anyone can follow to lose fat

Even if you have 100lbs to lose the fat loss process remains the same.

Create a calorie deficit & you’ll lose fat.

Following this process consistently allows you to lose as much fat as you want, guaranteed.

The hard part is doing the work CONSISTENTLY for 3-6 months or longer.

If you made it this far, thanks for reading!

Hope this helps

Reply or message me with fat loss questions, I love to help out

[Jon Ackroyd @jiackroyd]

@iamtomskinner Where is Deano’s cafe, Tom? Do you have an address?

[Jon Ackroyd @jiackroyd]

@LucidVision @CaptivatingVibe Where can you buy this from?

[Russell Gascoigne 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇪🇺 @RussGascoigne1]

Passed my favourite (decommissioned) postbox again. Still being claimed by both tree and tarmac.

[Jon Ackroyd @jiackroyd]

@funke2tonebaby Great new single, mate!

[Norwich City FC @NorwichCityFC]

𝗔𝘁 𝘁𝗶𝗺𝗲𝘀, 𝗶𝘁 𝗰𝗮𝗻 𝗯𝗲 𝗼𝗯𝘃𝗶𝗼𝘂𝘀 𝘄𝗵𝗲𝗻 𝘀𝗼𝗺𝗲𝗼𝗻𝗲 𝗶𝘀 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗽𝗲, 𝗯𝘂𝘁 𝘀𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝘁𝗵𝗲 𝘀𝗶𝗴𝗻𝘀 𝗮𝗿𝗲 𝗵𝗮𝗿𝗱𝗲𝗿 𝘁𝗼 𝘀𝗽𝗼𝘁.

Check in on those around you.

#WorldMentalHealthDay | #YouAreNotAlone | @samaritans

[Jon Ackroyd @jiackroyd]

@leewhowrites I’m so sorry you get this level of hate! Keep writing, keep plodding on, keep promoting optimism 👍

[Mark Lewis, MD, FASCO @marklewismd]

My daughter drew a cancer cell dying and HANG IT IN THE LOUVRE

[Stevie Martin @5tevieM]

time slots in restaurants may be the final straw that forces me out of london. how is it bottomless brunch if I have to leave after 90 minutes. thats not bottomless. That brunch has an arse

[Jon Ackroyd @jiackroyd]

I unlocked £29.50 Rush tickets for Back To The Future @TodayTixUK! https://t.co/Q4qLCuuwnL