11/05/2025
Main changes I made to go from pic 1 (june 2022) to pic 2 (jan 2025).
1. Started eating at a small calorie deficit and converting body fat for energy
2. Upped my protein intake considerably - aiming for 2g per kilo body weight each day.
3. Switched bread and pasta for rice and potatoes
4. Cut down my portion size for carbs
5. Started skipping breakfast (because I tend to eat more in the evening when I’m bored)
6. Planned my meals and food prepped in s sunday, stopped eating random s**t for breakfast lunch and dinner
7. Followed this plan 80% of the time and other 20% did whatever I wanted - pizza, whisky - all the fun stuff
8. Increased my training output - hitting most muscle groups with 10-18 sets per week (previously 6-10)
9. Hit 10k steps most days
If you’re struggling to get in shape and need some help hit me up 💪