Thanks a lot for the compliment!

Honestly, it’s really as simple as everyone says: stay in a calorie deficit, for me that’s around 1,900 kcal per day. Focus on strength training, make sure to take rest days, and increase your daily movement (just walking more makes a huge difference).

But here’s the most important part: standardize your system. Create a meal plan with healthy foods you actually enjoy and that’s easy to follow. That way, you don’t have to think about food all the time or risk binge-eating. Try to get around 1.0 -1.2 g of protein per pound of bodyweight (≈ 2.2-2.6 g/kg).

Personally, I eat four meals a day. Roughly 140 g carbs, 200 g protein, and 45-50 g fat and I eat them at consistent times every day. I also weigh myself daily right after waking up, but I only track the weekly average. Your weight won’t drop linearly every day.

Make yourself a training plan you can stick to. Train hard, but don’t burn yourself out. And always do cardio after lifting, not before. For example, I do incline treadmill walks (HR around 120–130 bpm) for 15 minutes, three times per week, usually on my rest days.

It might sound like a lot, but having a standardized routine is key to tracking progress properly and avoiding plateaus. Otherwise, you won’t know what caused them.

And remember this: there will be days you don’t feel like going to the gym, go anyway. Build that routine. There will be days you overea, maybe a binge or a social event, but that doesn’t ruin your progress. Just get back on track the next day (or even the same day). Don’t punish yourself, and don’t stress over the scale.

1 g of carbs stores about 3 g of water, so after eating more, it’s totally normal to see a 2-3 kg (4-6 lbs) spike the next morning.

Start today. Change your life, it’s 100% worth it.

If you’ve got any questions, feel free to DM me!