From September 8, 2026 → January 1, 2027. You have 16 weeks + 2 days to finish this year stronger, leaner, healthier, and more confident than you are today. You don't need to wait for January 1st to start your “new year, new me.” Start now. Imagine walking into 2027 knowing you actually kept the promises you made to yourself. Not because you followed some extreme diet. Not because you trained 7 days a week. Not because you were perfect. Because you were CONSISTENT. THE 114-DAY PROTOCOL: 1. TRAIN 2-3 X PER WEEK Follow your program. Stop program hopping. (3 day shred is recommended) You don't need another new workout—you need to execute the one you're already doing. 2. WALK EVERY DAY Aim for 10–12K+ steps per day. Make movement part of your lifestyle instead of relying entirely on the gym. 3. PRIORITIZE PROTEIN Build your meals around quality protein. This will help you maintain muscle, stay fuller, and make dieting easier. 4. EAT IN A CALORIE DEFICIT You don't need to starve yourself. You need to consistently eat slightly less than you burn. 5. KEEP YOUR FOOD SIMPLE You don't need a perfect diet. Build most of your meals around protein, fruits, vegetables, potatoes/rice, and healthy fats. 6. LIMIT THE WEEKEND DAMAGE One night out doesn't ruin your progress. But turning Friday night into Monday morning can. Enjoy yourself, but learn how to control portions, prioritize protein, limit liquid calories, and get right back on track with your next meal. 7. SLEEP 7–9 HOURS Recovery matters. Better sleep means better workouts, better hunger control, and better overall performance. 8. TRACK YOUR PROGRESS Take your photos. Track your weight. Track your workouts. Pay attention to how your clothes fit. Don't rely solely on the mirror or the scale. 9. STOP STARTING OVER. If you have a bad meal, get back on track at the next meal. If you miss a workout, get the next one. If you have a bad day, don't turn it into a bad week. Consistency doesn't mean never messing up. It means refusing to stay off track.

The best foods during a cut are high in protein, filling, nutrient-dense, and relatively low in calories. They help you stay full, maintain muscle, and make it easier to maintain a calorie deficit. Chicken Breast or Boneless/Skinless chicken Thighs - High in protein and relatively low in calories and fat. - Easy to meal prep and works with almost any carb or vegetable. Eggs & Egg Whites - Great source of high-quality protein and essential nutrients. - Egg whites provide lots of protein with very few calories, while whole eggs add healthy fats and micronutrients. 0–2% Greek Yogurt - High in protein and very filling. - Great for breakfast, snacks, or desserts. Add berries and a little sweetener for a high-protein treat. Extra-Lean Ground Beef - Excellent source of protein, iron, zinc, and B vitamins. - Choose leaner cuts to get more protein for fewer calories. White Fish or Salmon - Foods like cod, haddock, and tilapia provide a lot of protein for relatively few calories. - Great option when you want a large, satisfying meal without using too many calories. Potatoes - Extremely filling for the calories they provide. - A great source of carbohydrates and potassium, especially when baked, boiled, or air-fried with minimal added fats. Berries - Relatively low in calories while providing fiber, vitamins, and antioxidants. - Great for adding volume and sweetness to yogurt, oats, or protein shakes. Vegetables - High volume, fiber, vitamins, and minerals for relatively few calories. - Broccoli, cauliflower, zucchini, peppers, spinach, and mixed vegetables can make meals much more filling. Fruit - Provides carbohydrates, fiber, vitamins, minerals, and plenty of volume. - Apples, oranges, bananas, melon, and berries are all excellent choices. You don't need to avoid fruit while cutting. Rice - An easy-to-track carbohydrate that pairs well with lean proteins and vegetables. - Great for fueling workouts while allowing you to control portions and calories.

I was 95.55 kgs on 3 Jan And now I’m at 79.05 kgs I was wondering you anyone lost a lot of weight and could tell me if I might have loose skin or not

One of the biggest mistakes you can make in the gym is constantly switching programs. Every time you jump to a new routine, you restart the process of learning the exercises, improving your technique, and building strength through consistent practice. Progress comes from repetition. The more consistently you perform the same movement patterns, the more efficient you become at them. You learn how to execute each exercise better, track your performance, and gradually increase your reps, weight, or overall quality of movement. If you're changing your entire program every two weeks, it's difficult to know whether you're actually getting stronger or simply doing something different. A good program doesn't need to feel completely new every week. In fact, some repetition is exactly what allows you to measure progress. Give your routine enough time to work, focus on executing it well, and aim to improve something over time. Here are a few ways to stay consistent: - Track your workouts. Write down your weights, reps, and sets so you can clearly see your strength improving over time. - Take weekly progress photos. Changes can be difficult to notice day to day, but looking back at photos from several weeks ago can show you how far you've come. - Focus on performance goals. Try to beat previous reps, improve your form, or add weight when appropriate. - Trust the process. Don't abandon a routine just because it doesn't feel exciting anymore. Results often come from doing the basics consistently for a long period of time. - Give your program time. Instead of switching every couple of weeks, commit to the routine long enough to actually measure whether it's working. Remember: consistency will always beat constantly searching for the “perfect” program. The best routine is often the one you can stick to, track, progressively improve, and repeat long enough to see the results. P.S: Im running a 1 on 1 Coaching special for members here in my community. ($150 USD per month). Offer is until September 1.