Solid work! where is the cardio sitting currently - lets focus on 30mins stairmaster at least x 5 this week, if youre already doing that keep it there mate - also water 3.5L minimum daily this will flush system through!
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Dare I say I’ve seen so much change already since these pics - hitting well above the 3.5l each day too.
Cardio is a good 20-30min incline walk 2-3 sessions, plus getting the steps in and I’ve been going in Saturday and Sunday if I can to do more cardio and core work 
Lots of dog walking too 
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I’ve got the dairy part pretty much sorted , I know when I’ve hit my daily limit, and as far as diet goes I’m back on track down agin so took a couple weeks to start with but seeing progress and feeling better
I’ve learned to jus avoid anything new tbh
My meals are pretty much the same
Me and Mrs been doing Gousto meals for ideas and if it contains cheese I’ve left that out but loving the trial of new ideas via this method
Start weight 16st 7lbs
Today’s weight 15st 10lbs
Pulled a muscle in my lower back at work Friday so gym sessions been lighter than usual
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Smashing it bro keep it up 
Thought I’d add some photos to the mix because why not lol nothing like keeping yourself accountable from time to time.
Quite hard for me to post as I do struggle with feeling confident in myself after a hard thought 4 weeks we move into 5, weight coming in nicely and seeing changes week to week l, strength slightly increasing as I’m becoming more consistent with training again and not falling off which is a good indicator I have my diet dialled in.
Im on 1650kcal a day protein at 180g, fats at 30g and fill the rest with good carbs, had two refeed days over the weekend as my weight loss started to stall, I didn’t actually drop anything from last week but I know scale weight isn’t the be all and end all (didn’t go mental but had around 2300kcal for the two days all tracked) currently on 12k steps a day (or trying too lol) with 30 mins of LISS cardio at the end of every session and just trying to nail it as much as possible
Lost 3” on the waist feel like I can see a huge difference and we keep pushing keep it up team stay motivated 
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Today I have lost .6kg, down to 116kg. I feel stronger and I can see and feel that my back is getting stronger and bigger
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Hey buddy,
4 weeks in…8 weeks to go! Tried to message you a check in but messages aren’t going through? Should I email with photos or is there another preferred way?
Looks great mate, keep going. Sounds like you know what you are doing
Week 4 done , it was the hardest week for me , not gym wise but more on some personal level. Missed 2 days in the gym , but sometimes you have to take that break to comeback motivated and more stronger. I think look leaner. I started this comp with 107.9kg and now stand on 104.3kg , body feels more in shape. Now to kick second phase with week 5 and drop calories even more.
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Check in 8th Feb 2026
starting weight 16st7lbs
this week I lost 1lb down to 15st 9
but my exercise lacked majorly this week due to a pulled muscle on my lower back so I was less mobile so a loss is a loss tbh potentially could’ve been better as Friday was higher carbohydrate intake than normal combined with lack of sleep etc but feeling good and having lost that mental unhappiness I had mid January, progressive is beginning to show also using scales as progression isn’t alway a good thing , look forward to the 12th week comparison
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Super happy this week, got 10k under my belt ready for a half marathon, PB 380kg on leg press and…LOST 1.2kg
Weight 114.8kg
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Weight this week 114.4kg only lost .4 but I have had such a good week. PB leg press of 400kg and 280kg calf raise on leg press.
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Can’t recall if I checked in yesterday tbh this community forum is still new to me lol
Lost 1lb
Start 16st 7
15st 7 Yesterday Sunday 15
I’m telling a lot better mentally and physically now than January , I felt so down and mentally upset with how I felt and looked , good old body dysmorphia eh 
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Keep going mate, you are smashing it. On the left was me in June last year. I came back from holiday and didn’t like what I saw from the pictures and how I had let myself slip. Got back onto the scales and sat just over a 100kgs, currently working on getting the weight down and now at 81.6kgs. It’s just about taking each day at a time and not getting hung up about any slip backs.
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Doing great mate, you keep going , it’s all about good habits
Great transformation mate, you’re doing awesome dude keep it up. It’s not an easy journey to go through so the fact you’re still pushing and seeing results is incredible and inspiring mate
Amazing mate, smashing it well said too!! Definitely about taking each day at a time
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Keep going everyone, we are over half way and the end is in sight. I know it is a bit hard at the moment and that cake is looking mighty fine. But we can all finish this and KEEP IT GOING.
I found the hardest part last year was week 13, the hard graft was over and I could relax, but I couldn’t really. I needed to continue, we need to continue or the hard work we have done will come piling back on and be back at square one.
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The final stretch is always the most challenging and most reflective! the 13 week thing is not a coincidence - scientifically it takes 12 weeks to form new habits and disciplines and that week 13 is your brain really deciding if these will lock in! You are bang on with it mate!
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a PERFECT journey is not what we are looking for! its the consistency across the good, bad and normal weeks! LETS GO! FINAL STRETCH BROTHER!
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