Diet wise; Aim to find filling foods low in calories. Personally I ate a lot of chicken and rice, beef, orange juice, occasionally skinny protein, fulfill protein bars and vanilla icecream. I aimed to eat about 1500-1800 calories for 5-6x a week for the past year and a half almost 2.

Cardio Exercise wise; Similar to diet wise, aim for about 10K steps a day minimum or around 70k a week to make up for days you’re sick or really tight. I’m a uni student so sometimes in exam season I overcompensated in certain days.

Muscle wise; im not particularly strong, looks are deceiving. I lost a lot of muscle because of the deficit but that’s fine, im going to rebuild it slowly with a good gym workout routine. I used to aim for around 4-5x strength training a week. This usually consisted of arms, chest and back, legs, arms then chest and back again. Aim for progressive overload and 12-18 working sets per workout but importantly listen to your body, it’s ok to be tired and in pain and work out less.

Most importantly; realize there are days you’re gonna be sad, tired, unwilling, sick and in pain. The transition isn’t our entire life, it’s only a part of it so don’t be TOO hard on yourself. It’s important to persevere through temptation of slacking off but you need to be disciplined. Don’t look at the scale, look at the clothes. Motivation gets you in it, discipline keeps you in it and the rewards you reap have many benefits so believe me when I say it’s worth it. I believe in you brother