New dad phase, and training looked different today.
No session yesterday, none tomorrow either. So today I combined upper and lower A into one.
Adduction x1â¨RDL x1â¨Hip Press x2â¨Lat Pulldown x2â¨Machine Rows x2â¨Incline Smith Press x2 (back after 6 months out from the shoulder injury)
Sometimes you canât operate at 100%. Responsibilities, family, life. Thatâs real. But it doesnât mean you drop your priorities completely.
It takes a lot less than most people think to still get things done.
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29/07/2026
Starting point to photoshoot ready. Hereâs Ishanka đąđ°đ¨đŚ|WNBF PRO Fat loss & Lifestyle Fitness .
Not gonna lie, it takes serious discipline to get this lean. But Ishanka just gets it. Big goals mean elite-level habits, no days off, no excuses.
Whatever I gave him to do, he did it right, every time. No shortcuts, no half-effort.
This is what it looks like when someone actually lives the process instead of just talking about it.
28/07/2026
Ever since I posted my transformation pic, my inbox has been full of âwhatâs your routine?â Fair question.
But before I hand it over, a few things worth knowing
1. These photos are 6-7 years apart. Give it time.
2. Most training programs arenât the problem . Training skill is. Everyone says âtrain to failureâ but barely anyone actually does it. Instead of building that skill, people keep switching programs hoping the next one is the fix.
3. Skill first, then structure. Get strong with good ex*****on before you worry about exercise selection or rotating phases.
My current split, for those still readingâ¨â¨ Legs A â Push âoffâ Legs B â Pull âoffâ Legs A â Upper â Off, repeat. Legs every 3rd day = more frequency, better recovery, steady progress.
Copy the principle before you copy the split.
27/07/2026
You finished the cut. Youâre lean, youâre tired, and you have no idea how to start eating again without undoing it all.
Hereâs how you reverse diet.
Most people finish a diet, try to hold the look as long as possible, then snap. Food dreams turn into a binge, and the weight comes back faster than it left.
Reverse dieting is how you exit a cut without wrecking your metabolism or your physique. You bring calories back up and activity down slowly and intentionally.
Now the part you need to hear.
You will NOT stay the same weight you were at the end of your cut. Youâre going from a depleted body to a full one. The scale may go up . Thatâs glycogen. Thatâs water. Thatâs recovery.
Thatâs not fat. And youâre going to look BETTER. Fuller muscles, more size, more presence.
Do not panic at the number and dive right back into a deficit. Thatâs the cycle that keeps you stuck forever.
Trust the process. Chill out and let it work.
Save this for when your cut ends. đ
27/07/2026
6 years of walking the walk.
6 years of putting legs first.
This isnât a game for an impatient man.
Physique development doesnât care about your timeline. It doesnât care that you want it by summer, by the wedding, by the end of some 12-week transformation.
It moves at its own pace. Slow. Stubborn. Honest.\
And thatâs exactly why I love it.
Because it filters people. On one side, the ones hunting for a shortcut, a hack, a stack that finally makes it click.
On the other, the ones who show up for years with no applause, chasing half a kilo on a machine nobodyâs watching.
Nothing worth having comes easy. Nothing great gets built overnight.
You fall in love with the training itself. The reps, the food, the boring consistency. Long before the mirror ever pays you back.
If you canât do that, this isnât for you.
If you can, itâs only a matter of time.
Some training highlights from gaining phase week 17
25/07/2026
I get messages like this all the time. And itâs not because theyâre not working hard enough. Itâs because of the wrong plan.
Most people have 20-40 kilos to lose. And they try to pull it all off in one continuous stretch. They start in low calories from day one, run it for 16-30 weeks straight, and by the end thereâs nowhere left to go.
No more calories to cut. No more cardio to add. Just frustration and a stalled scale.
Hereâs the fix, break your fat loss into blocks.
Instead of one long grind, divide your fat loss phase into 2, 3, even 4-5 separate blocks depending on how much you have to lose.
After each block, run a proper reverse diet bring your calories back up as high as possible, bring your cardio back down as low as possible.
This restores your metabolic flexibility and lets your body catch up. You end up eating more food at a lower body weight, doing way less cardio, with your body composition holding strong.
Then and only then you start your next fat loss block.
If youâre maxed out on cardio and starving on calories with nothing left to give, you didnât fail. Your plan did.
Stop grinding through one long deficit. Start planning in blocks.
Save this if youâre in a fat loss phase right now.
â¨Tag someone who needs to see this.
25/07/2026
No flex, empty stomach physique update.
28 months deep into the off-season now, with 2 mini cuts sprinkled in between to keep things in check.
Bodyweight averaging 68.3kg this week.
Calories sitting at 3000 and honestly, this is the best Iâve ever felt eating at this amount.
Appetite is still in a really good spot too, no signs of slowing down.
Training split right now(been doing this over the last 2 years)
Lower Aâ¨Pushâ¨Offâ¨Lower Bâ¨Pullâ¨Offâ¨Lower Aâ¨Upperâ¨Off
For output. Keeping it simple with no time for steps.â¨â¨30 min incline walk post upper sessions @ 120bpm
â¨1 hour walk post leg day
X Weeks Out :)
Thilina Chandrapala | Fitness Coach for Busy Professionals
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