Video link here This is the JOURNEY over the next 2 years for you.
- Lower your body fat percentage.
- High 30%
- Not doing any activity.
- Eating a lot.
- Focus on a good intermediate body fat to achieve. Achievable goals.
- Focus on Zone 2, 3 times a week 30 minutes.
- BOOZE is a big issue here. Cut booze out.
- Small meals.
- Low 30s to High 20s!!
- 45 to 60 mins exercise
- Food control more.
- Get rid of the shit.
- More alcohol control.
- WEIGHT TRAINING HERE
- 2x weight training a week.
- MORE FIBER (veggies) and HIGH PROTEIN
- High 20s to Low 20s
- This is where the fun will begin
- And it becomes self motivating
- So the goal is to get here fast!
- Small changes to food –> low cal alternatives.
- Plate Division method: 50% Fiber 35% Protein 15% Carbs
- Low 20s to High 10s
- Lots of WEIGHT TRAINING.
- Muscle Mass is going to be EVERYTHING
This is a bit disheartening. I don’t want to regain this shit ever again. I will never. Nope.
Flip the Switch 
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