Today is 6 months to the day since I started my physical transformation journey. When I started, I had just finished being on a cruise holiday with my wife and weighed 90.7kg.
I was actually heavier before I started and from memory, I was close to 92kg.
Today, I weighed myself and I am 74.8kg.
My original goal was to get to 80kg. When I achieved that, my second goal was to get below 75kg, which is what I achieved today.
You can see my before and after pictures below.
How was I able to lose the weight?
80% of it is nutrition. I originally eliminated starchy carbs and focused on only consuming fibrous carbs and lean protein. Consuming a clean diet makes a huge difference.
I have had some cheat days over the last few weeks and I can quickly notice how my body responds to changes in my diet. For example, I consumed a whole pizza for my birthday as a treat. And also consumed a glass of wine, cheese and bread.
My weight had actually gone up by 700g compared to the week before as a result of consuming a poor diet, despite implementing my exercise regime.
I have found that sticking to salads such as lettuce, cucumber and carrots help me to get the best results.
When it comes to lean protein, I try to stick to chicken breast, lean mince beef and tempeh.
I was also fortunate to find flavoured Chobani tubs, which have made it easier to snack when I feel peckish.
My calorie intake has increased to an average of 1600-2000 calories a day. But I will still aim for 1400 calories a day if I am not feeling too hungry.
The exercise program that I am doing is quite intense.
I am currently doing Max Shred from Athlean X. The program keeps on getting more intense, which is why I think I am starting to see more weight loss results.
I am about to go into the “Incineration phase”, which involves circuit training with heavy weights. So it will be interesting to see how my body responds to the training.
I have 4 more weeks left of Max Shred, which is a fat loss program. It will be interesting to see how much leaner I will get.
I have noticed that I am getting loose skin due to my body losing the fat. But I am starting to see more of my core muscles showing.
I am aware that I am looking slim. But the next exercise regime is Max Size, which is designed to put on as much lean muscle as possible. From what I’ve seen online, most people can gain approximately 2kg of lean muscle per month; which is 6kg of lean muscle over the 3 months. They also say that they get alot of strength gains, so it will be interesting to see.
I should also say that the way my physique is now is the best that I’ve had. Aesthetically, this is how I wanted to look from when I was 23 years old. It’s not perfect, but it is close to what I wanted.
Physically, I feel the best that I’ve felt since I was an athlete. The last time I competed regularly was in 2004. Then I succumbed to my back injury (which I now know was from a tight hip flexor).
I do think that with the right training progression, I will be able to be in a similar condition to how I was at 21 at the age of 36 or 37. It is surreal, but I am glad that I have the opportunity to be in this position.
I know people say that age is just a number. I would rather say that you need to train in the best way that suits your body’s age.
I will keep you updated on my progress.
Thank you for reading and for your support.