01/09/2026
Let the work do the 🗣️
6.8kg down in 12 weeks💥💥
Swipe to see some highlights of the 12 weeks➡️
12 weeks ago I started to improve my discipline & clean up bad habits, this shows how much progress you can make once you lock in🔒
1st picture is of me earlier this year, I was lifting weights & running consistently but just eating everything and had no real structure, how could I coach clients if I couldn’t hold myself accountable?
One of the aims was to focus on nutrition & cardio, leading me to reduce body fat and try to maintain size / retain as much muscle as possible.
Process throughout the 12 weeks:
- Weigh in everyday
- 3L water daily
- 8k + steps
- Weights / cardio everyday
- 180g protein minimum (TDEE calculate for yourself)
- 7hrs sleep (hardest part)
Throughout the weeks I experimented different methods, multiple runs / exercises in 1 day, cutting carbs, cutting fats, in order to see which method worked best for me whilst hitting my macro & calorie targets to ensure I still retained muscle mass.
Plan: Strength train 4-5 times per week, 40mins cardio after weights x5 and 1 long run (10k +) a week
I’m someone who can stay consistent for the majority of the time so this plan worked for me, difference in both pictures is a 6.8kg drop in 12 weeks😮💨
Now it’s time for the reverse, slowly will start increasing calories / macros as plan now is to build more muscle. Cardio still remains but lower across the week.
DM if you’re serious on making a change🤝🏽
Anish Mehan | ONLINE COACH
www.am2pmfitness.co.uk
Daily🤜🏽🤛🏽
180g turkey mince
100g basmati rice
100g broccoli
High protein snack😮💨
🫵🏽
🚶🏽♂️
🫡
Doing this on a mountain bike humbled me🥵
Consistent weight loss📉
CALORIE DEFICIT‼️
💎⏳
