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I’ve massively got out of shape during the past year.

I’ve probably put on around 15 pounds of fat and lost significant muscle and strength.

My caffeine intake has gotten out of control, which has made me slightly anxious and jittery.

So here’s what I’m doing to get back on track:

I eat in a calorie deficit. This means eating around 1800 calories per day because I normally need around 2300 calories to maintain my weight.

So, you guessed it, I’m in a 500-calorie deficit every day.

If I maintain this deficit for seven days a week, I’ll lose one pound of fat each week.

This is because there are 3500 calories in a pound of fat.

And 500 x 7 = 3500.

The goal is to reach a body fat percentage of around 10% at the end of this fat loss phase.

Why did I get out of shape?

There are many reasons—call them excuses if you like—but here are the main reasons.

I had wrist surgery several months ago and haven’t been able to train properly for over a year.

This is the primary reason because, during the past year, my mental health has been at an all-time low and due to my injury it was impossible to train pain-free.

But I’m glad my wrist is improving, although it will be several months before it feels normal again.

Let’s talk about caffeine intake quickly.

Caffeine makes the world go round.

Most people have several coffees and teas per day.

They get dependent on the stuff.

And if you ever took a break from caffeine.

You’ll know you get a headache and general aches, which are withdrawal symptoms.

Too much caffeine gives you anxiety and the jitters.

I’ve been having too much and will not have any caffeine for the foreseeable future and see how things go.

I’ll keep you updated.

Anyway, I thought I’d share my current workout program, so here it is:

Day 1 

Romanian deadlifts 3 x 10-20 reps.

Dumbbell row 3×10-20 reps.

Bicep curls 2×10-20 reps.

Day 2.

Dumbbell bench press 3x 10-20 reps.

Dumbbell shoulder press 3×10-20 reps.

Triceps push down 2 x 10-20 reps.

Day 3

Bulgarian split squats 3x 10-20 reps.

Lat pulldown 3×10-20 reps.

Calf raises 2x 10-20 reps.

Have at least one day off between workouts I train on Monday, Wednesday and Friday.

I’m working in the 10-20 rep range because it’s easier on your joints, whereas the heavier you lift, the more wear and tear you put on your joints.

Also, the reason I’m not doing conventional deadlifts and squats is because:

1. Romanian deadlifts are less stressful on your joints and body yet still work your posterior chain ( all the back musculature on the back of your body).
2. With conventional deadlifts and squats, I normally get too greedy and lift too much weight, increasing my likelihood of injury. By doing Romanian deadlifts and Bulgarian split squats, I’m performing extremely effective exercises but with less weight and a lower risk of injury.

Over the past year, I’ve been anything but healthy.

The goal is to focus on health over the next several months (and for the foreseeable future).

Better sleep.

Less anxiety.

Lower body fat percentage.

More muscle.

More energy.

More confidence.

And I will update you with the results once I’ve completed this phase.

Like always, I will continue to write.

But if you’re feeling stuck or want to focus more on your health, Join me on this adventure.

I hope that we can both get as healthy as possible.

Because health is truly wealth.

“Fitness isn’t everything, but everything is harder if you aren’t fit” – Mike Matthews

Regarding my nutrition, I’m eating mainly whole foods, i.e., unprocessed meats, grains, fish, fruit, vegetables, etc.

Anything that isn’t massively altered from its original form.

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