Hello, Beefcakes!
As promised in my previous post, I’m excited to share my detailed plan for achieving my goal of reaching 61 kilograms with visible abs within the next 12 months. This transformation is not just about losing weight but also about gaining strength, and overall aesthetic physique.
Here’s how I plan to do it:
1. Nutrition: Calorie Deficit and Tracking
Goal: Maintain a calorie deficit to gradually lose weight.
Keys to Victory:
- Calorie Limit: I will keep my daily caloric intake below 1,900 calories. This number is designed to ensure a steady weight loss while still providing enough energy for workouts and daily activities.
Although my TDEE calculator says that it is my maintenance calories, this is not taking to account the work out that I am doing. I purposely did this to make it simple. Should there be a time when my weight isn’t going down with 1,900 anymore, I’ll adjust it accordingly. For now, this is enough. - Tracking: I’ll be using MyFitnessPal to meticulously track everything I eat. This app will help me stay accountable and adjust my intake as needed.
2. Exercise: Gym Sessions and Morning Jogging
Goal: Build muscle and burn fat through a combination of strength training and cardio.
Keys to victory:
- Gym Workouts: I already have a fitness coach who is guiding my strength training routine. His name is Rahman, hopefully I can introduce to you guys soon. I go to the gym 4 – 5 times a week.
- Cardio: To complement my gym sessions, I’ll add jogging early in the morning. This will increase my daily calorie burn, but waking up early to do this will be a challenge for me.
3. Knowledge Reinforcement: Re-Learning from “Minimalist Fitness” by Coach Cho Lim
Goal: Gain (or Refresh) insights into effective fitness strategies and approaches.
Keys to victory:
- Reading the book again: I’ll dedicate at least 30 minutes each day to read and implement the lessons from “Minimalist Fitness” by Coach Cho Lim. This book is what I used that got me the best result so far.
- Application: I’ll apply the principles learned from the book by including it into my daily routine, ensuring I practice and put to action what I learn. I’ll share my insights with you guys as well.
4. Accountability: Daily Logging and Weekly Blogging
Goal: Stay accountable and motivated through regular tracking and public sharing of my progress.
Keys to victory:
- Daily Recording: I will log my daily calorie intake, physical activity (gym, steps, etc.), and weight in my blog. This will not only help me stay on track but also provide a transparent view for my readers.
- Weekly Updates: Every week, I’ll summarize my progress, challenges, and any adjustments to my plan. Sharing my experiences will keep me motivated and hopefully inspire others on their fitness journeys as well.
Conclusion
This plan is simple yet I truly believe it can work. By focusing on a balanced approach that combines proper nutrition, regular exercise, continuous learning, and accountability, I’m confident in achieving my goal of reaching 61 kilograms with a defined physique.
Stay tuned for more updates and feel free to join me on this journey. Let’s make this year one of transformation a triumph!
Let’s GOOOOOOOOO!!!