We’re officially at the halfway point - a perfect time to pause, reflect, and reset for a strong finish
This isn’t about perfection. It’s about awareness and momentum.
Take a few minutes to check in with yourself honestly.
Key Wins So Far
What’s gone well over the last few weeks?
Wins you’re proud of
Mindset or habit improvements
Progress Check
Steps:
Have you been hitting your daily step target consistently?
If not, what’s been the main blocker?
Nutrition / Macros:
Are you tracking accurately and consistently?
Any meals/times that tend to throw you off?
Training:
Are you completing your programmed sessions?
Energy levels during workouts?
Recovery
Are you prioritising recovery? (Sleep, hydration, rest) If not, what steps do you need to take to recover properly?
What Needs Tweaking?
What’s one or two things you could improve that would make the biggest difference over the next 6 weeks?
Examples:
Better planning around weekends
Earlier bedtimes
More structure with meals
Booking workouts into your calendar
Clear Goal for the Next 6 Weeks
Be specific and realistic.
My main focus for the next 6 weeks is:
(e.g. “Hit 8k steps daily,” “Track every day,” “Complete all training sessions,” etc.)
**KEEP SMASHING IT TEAM!
Update: Photoshoot for 9 winners will take place on Sunday 19th April, so keep the date free if your confident in your transformation​**
Half way, couldn’t be happier with progress, weight almost 4kgs down , def feeling leaner as work trousers are loose , and can def see difference from where it started.
Waking up early for cardio and healthy breakfast is a big change for me , next step to raise the bar and learn to pose better.
My wins this year half way is hitting 380kg on the leg press and going out for a 10k run and getting 1hr 10m after not running for ages.
My mindset is good, just hard to not get deflated when weight is not dropping off as fast as last year, but remembering my legs and back are building alot faster than last year too.
I have been hitting my steps nearly everyday, hitting my macros and not slipping like a did last year. Found sweet alternatives and have not been gorging when I’m bored.
My training has been going well, even if I wake up late I try to smash as much as I can. A little harder at the moment as doing building work as well, which is quite tiring, but at least that is buring calories and loads of heavy lifting. Sideways throwing bricks across the drive is a great side lat workout.
Energy levels are high, have plenty of Per4m hydrate, energy, pre and protein. Mixed with plenty of fruit and slow releasing oats I am solder on all day. Could do with a little extra rest, but that can just make me more tired.
What I need to tweak. Get up in the morning and don’t be late. Get to the gym and complete the whole workout and don’t skip on stairmaster
Goal for the next 6 weeks, do 2 5k runs a week, stairmaster 6 times a week, and hit 500kg on leg press
Weight is moving in the right direction…I’d like it to be faster but focusing on anything in the right direction is better than no progress.
Feel like I’m getting in the swing of things with training and eating
Officially obsessed with the lemon sherbet electrolyte powder
Trying to not be too tough on myself for not being consistent when hubby was in hospital for second week but recognising that definitely impacted my discipline and consistency.
next 4 weeks is to carry on as I am right now, nothing drastic.
Right so this year has been harder for me doing the weight loss again harder as in getting back into a routine as I did last year , BUT I’m still cutting the weight and that is progress itself , and mentally in January I was in a pretty bad place so this course was more of a focus for me
For those that aren’t aware I was 23 and a half stone in end of 2023 and I got down 16st 7/8ish 2024 installed so in January 2025 I joined trans4m with per4m and by April 2025 I was 14st 5 , felt pretty good, since April I’ve let my diet slip gradually and increased to 16st7 again so I joined this again in 2026 so currently I’m 15st9 and now feeling mentally happier and healthier it did take me a few weeks in Jan to get back in the game
My steps have always been 10k+ to 20k daily with work I gym 6 days albeit some days are just a walk on treadmill for my mind I need to do this , I know I’ve increased LMM so might never get to the 14st ish mark but like
Before I set myself little goals my currents 15st and go from there , but I’m happier mentally and feeling good about myself so this years been great for that and it’s good seeing likeminded people who are also doing well also helping my Mrs who’s doing great also and she’s finally into the gym and tagging along so we both have come some way and feeling healthier than before here’s me now , last year and Mrs before and after
I’ve trained minimum 4 days a week, and tried to be in the gym for stretching and steps every day
Progress Check
Steps:
hitting 8k consistently- time to bump it up to 10k
Nutrition / Macros:
Macros and nutrition has been on point
Training:
loving the programmed sessions
Energy levels have been great most of the time
Recovery
Sleep and recovery have been ok- room for improvement with bedtimes
Focus for the next few weeks:
Earlier bedtimes
Focus on steps/ cardio
Clear Goal for the Next 6 Weeks
My main focus for the next 6 weeks is: continue to make time for myself, stop focusing on the scale weight and go by how I look and feel on clothes to stop myself sabotaging my progress!
I can’t believe it’s been six weeks already! I’m absolutely loving the challenge and have lost nearly 5kg already
I’m really proud of myself for being consistent with my nutrition, steps, training. I definitely need to prioritise my recovery more during the second half of the challenge though and remember that more doesn’t always equal more.
My goal for the next six weeks is to continue doing what I’m doing but to ensure I prioritise some rest and recovery time too
I’ve loved seeing everybody’s progress on here and can’t wait to see what we can achieve in the next six weeks
So far what a great experience, enjoying everything so far even if some have it has been a struggle, it’s where I learnt more about myself and over come the obstacles biggest wins are I’ve managed to stick to the routine, adapt and finally starting to understand my body when it comes to nutrition
Definitely need to to focus on my steps and water intake, I don’t do bad but I can do better. I find it harder when I transition from my day shifts to my night shifts. When I sleep through the day to work nights it seems to throw me off track a little but this is something I’m working on and can easily over come
I’ve really enjoyed the workout plan set by Ash, it’s worked well, my weight I lift is increasing and my recovery between workouts is bang on
Everyone is smashing their goals which is great to see, I appreciate everyone’s help that they’ve given and shown me so thank you
Hope everyone’s well and enjoying their experience as much as I am
My wins are definitely the training and my form/posture in conjunction with the weight, plus my fat loss is at a constant drop and I feel amazing!
I’m currently hitting 10K+ steps a day and on a 1600 calorie deficit but hitting protein goals simultaneously.
With working night shifts sleep is always going to be a factor of change and improvement but when I do get a good rest I’m up for the day, no excuses!
My key goals is to drop to around 58kg, shred this last bit of body fat and continue to better my performance and weight training, and in 6 weeks this is very achievable!
Steps: managed to hit between 9000-16000 steps per day.
Nutrition / Macros:
Managing to hit my targets well most days! Current targets:
Cals-2300, protein- 260g, carbs- 175g, fat- 65g.
First few weeks i found it so easy with the plan which i never thought i was actually say! But recently ive found it hard to not get bored but i am trying to come up with different ideas but also trying not to change the plan too much which isnt easy
Training:
followed my own plan from the start as id got into a nice routine with it and was enjoy the split! Dropped the lower session as doing this as legs all in one week was a killer
Still managing to work out 5 times a week for mixed cardio thrown in there to help the cut
Recovery
This part is properly where I fail most of all! Find it difficult due to working flexabile shifts including nights. Also having a toddler that loves a chat at 2am kinda doesn’t help either
What Needs Tweaking?
My cardio is the main thing I’m going to focus on improving. I do struggle with this side of the plan as I get distracted and I get bored far too quickly.
I mainly train before going to work which is usually around 5am before my 12hr shifts, I only manage to do a 40-45min session before having to go get showered for work. So I am going to try getting up a little earlier to make sure I can fit the full work out in
Clear Goal for the Next 6 Weeks
Be specific and realistic.
My main focus for the next 6 weeks is:
Finishing strong with the same determination I’ve had from the start
Train as hard as possible as I want to finish this programme and be able to see a difference and actually feel happy with what I have achieved
Weight has gone down without a drop in calories. Still looking to add tissue before I start moving into a deficit.
Daily nutrition always planned ahead means able to keep nutrition on track with macros and doesn’t seem like a diet!
Progress Check
Steps:
Stayed consistent and late night walks to make sure hit the 10/11K per day average
Nutrition / Macros:
All meals tracked and daily nutrition planned a weak ahead. Means can adapt around day easily when needed.
Loving my nutrition.
Training:
Training 4/5 days per week and getting stronger. Feel its time to deload now which is ideal for the last 6 weeks.
Loving training.
Recovery
Sleep always difficult. Needs to improve and have a consistent schedule.
What Needs Tweaking?
What’s one or two things you could improve that would make the biggest difference over the next 6 weeks?
Consistent bedtimes
Clear Goal for the Next 6 Weeks
Timing the deficit phase and then its all go for that big finish!
Step it up! Early am walks to get the steps up going into the last 6 weeks.
My main focus for the next 6 weeks is:
Happy with training but want a big push with steps and fetch some really big numbers. Currently average 10/11K per day…Want this to be closer to 13-15K per day. Time to tighten those difficult areas!
Over the past six weeks, I’ve shown real consistency and discipline in my training, nutrition, and daily movement. I’ve regularly hit my step goals, completed my gym sessions, improved my strength, and tracked my macros with much more accuracy. Most importantly, my mindset has shifted — I’m focusing on trends over daily scale changes and making informed adjustments instead of reacting emotionally.
I’m proud of the progress I’ve made both physically and mentally.
Trans4m Midpoint Check-In
Key Wins So Far
Wins you’re proud of
Mindset or habit improvements
Progress Check
What Needs Tweaking?
Clear Goal for the Next 6 Weeks
**
, and can def see difference from where it started.
x
and managing all my sessions, steps and tracking really well.
