26/05/2026
Swipe for some amazing results > Showcases what hard work and consistency can achieve when you change your mind set and let go. This was all dover over the space of different phases over 18 months being a newbie to the gym.
Phase 1 - Recomposition. Reintroduce good eating habits, daily movement and start learning good form and training intensity. Start getting into a routine with meal timings and sleep (7-8) hours as the first set of nonnegotiable’s to start ticking. The newbie gains are in full force so use these few weeks to work out maintenance calories. Body composition will change if done correctly but weight might stay the same for few weeks or more.
Being leaner and having some more muscle will now put you in a much better spot to start pushing food and muscle. Better insulin sensitivity, better metabolism, better response to MPS.
Phase 2 - Growing phase. Actually the main reason many give up, they’re scared to push food incase they get too fluffy. Most girls especially want that gym look by just dieting and cardio. Guuurl, you need muscle first if you ever want that toned hour glass figure. You need to learn that being uncomfortable, eating that last chicken and potato meal when you’re already full is the only way you’ll grow. What you were eating before clearly wasn’t working so trust the process and fuel those glutes. It’s not just about pushing scale weight, it’s about recovery. You need glycogen just like you need protein to grow. And upping your carbs does not just mean more toast and croissants. We want nutrient dense carbs. Potato, sweet potato, yams, quinos, oats, butternut squash, more potato.
Micro nutrients are also just important.
Phase 3 - We pre prep. We diet down non aggressively but keeping food as high a possible, carbs as high as we can and chase maintaining performance.
Phase 4 - The prep. If phase 1 2 and 3 are done correctly you’re now in a good spot to diet down, maintaining high metabolism, high food, high energy and actually perform and maintain muscle and strength.
If you want to take your physique to a new place you need to be willing to do things you never have before.
Dm ‘Phase’ for my exact protocol.
