Ten months ago, I documented my transformative journey of shedding 21kg (46lbs). Here’s an update on my progress, from refining my physique to building habits that feel sustainable and empowering.

I’m now hovering around 87kg (~191lbs), down from 90kg (~198lbs) since my last update. My waistline has shrunk to 83cm (~32in) from 90cm (~35in) during this time, and I’m thrilled to see definition in my obliques—a milestone I didn’t expect so soon. My goal is a lean, muscular build with a body fat percentage around 10-12%, hopefully revealing my abs for the first time. Thanks to consistent effort, maybe some genetics, I’m well on my way. With continued dedication, I’m confident I’ll keep progressing.

My journey began with cutting out snacks and alcohol, which was an easy first step. I then experimented with the carnivore diet, eating only rib eye steak and eggs. It was glorious and helped me lose weight by eating cleaner, but it was expensive and unsustainable long-term. From there, I moved to calorie counting, which taught me about macros, protein needs for muscle maintenance, and the surprising calorie content of foods like rice and oats. This phase was eye-opening, showing me how to create a calorie deficit while enjoying whole, unprocessed foods tailored to my preferences.

About a month ago, after nine months of calorie counting, I switched to intuitive eating—eating when I’m hungry. Prioritizing whole foods keeps me satisfied and prevents overeating, as processed foods skew hunger cues. Surprisingly, I’ve had to ensure I eat enough with this approach. I’ve cut out rice and oats, which I ate during calorie counting, but I remain flexible, enjoying occasional meals out or a rare drink while sticking to nutrient-dense foods.

I now eat within an eight-hour window daily, giving my body a break from digestion. Research suggests this approach offers health benefits, and it’s been seamless for me. I work out fasted, and thanks to my whole-food diet, I’ve experienced no strength loss—in fact, I’m getting stronger.

Initially, I increased physical activity by walking more and adding home workouts, finding a balance that didn’t leave me exhausted. For seven or eight months, I explored a bodybuilding-style routine, which was fun but grew repetitive. I’ve since returned to kettlebell training, which I’ve done weekly with my wife and a trainer for 2 years already, incorporating calisthenics into my home sessions. The variety keeps me engaged, and I’m loving it.

I’ve also discovered heavy clubs and steel maces, starting a program to build skill and strength. The rotational movements target muscles I wouldn’t typically hit, adding a dynamic edge to my workouts.

Mobility has become a priority, especially after years of desk work left me with tight hamstrings. I stretch daily, sit in deep squats, practice dead hangs to decompress my spine, and incorporate other mobility exercises. Walking over 10,000 steps daily keeps me active and energized.

Early on, I learned that diet drives weight loss and physique changes, while exercise builds strength and supports long-term health. Concepts like lean bulking and balanced cutting gave me control over fat loss and muscle gain. Patience has been key—I’m willing to learn from mistakes, recognizing that no body is the same. My initial goal was to get below 90kg (198lbs) and hit 15% body fat, and I've made both goals, with energy and confidence I’ve never felt before.

“Carry on” is my mantra. Consistency over years is the goal, and I’ve built a lifestyle I can maintain for life. The thought of abandoning my routine—workouts, mobility, walking, and eating well—feels unthinkable. I’m grateful for turning these practices into habits and finding joy in a journey that empowers me every day.