I Was

The Fat Kid

Who Won.

Months killing myself in the gym and eating everything. The truth: weight loss is 80% what you eat. Calculate your calorie target first — everything else is secondary.

Hit 2g per kg of bodyweight daily and watch everything change — hunger drops, energy up, body composition improves fast. Protein at every meal, no exceptions.

Cut sugar and processed food and you lose 2–3kg of water weight in week one. Not fat — but very motivating. Never judge your progress at week 1. Judge at week 4.

Poor sleep raises cortisol (stores fat) and ghrelin (makes you hungry). 8 hours of sleep is as important as your workout. Non-negotiable.

Miss a workout? Fine. Miss two in a row? That's where habits die. The rule that changed everything for me: never miss twice. One bad day is human. Two is a pattern.

Started drinking 3L of water daily — cravings dropped 40%. Drink a full glass before every meal. Sounds too simple. Works every single time.

Most people do the same workout forever. Your body adapts. Add weight, reps or sets every single week. Even 2.5kg more on a lift means your body is changing.

Before breakfast your body burns more fat during cardio. 30–45 min brisk walk before eating became my secret weapon. Not a run — a walk. Anyone can do this.

You don't fail from lack of willpower — you fail from lack of convenience. Hungry with nothing ready? You order junk. 1 hour Sunday = the whole week saved.

Motivation is a feeling. Discipline is a system. Create non-negotiables: walk every morning, protein every meal, sleep by 11pm. Systems make you unstoppable.