Witness The Fitness
When I was younger, I used to play lots of football and golf, so I was quite fit. Then I stopped and I got pretty out of shape. I had too many bad habits and was just plain lazy.
I didn’t like that, so I got rid of all the bad habits, stopped being a lazy P.O.S and started working on getting fit and healthy again. It’s a slow process and it can be quite tough, but nothing worth doing is ever easy.
Often I’ve felt that I hadn’t been making much progress, but when I took a step back and analysed the data I’d recorded, I found out that all those little bits of progress added up, and I had actually made some decent progress after all.
So, this stuff is all really just to help me stay motivated to keep taking consistent action, and track my progress from fat slob to Greek God!
Current Goals & How To Achieve Them
Main Goal: Get to 15% body fat and develop a lean and muscular physique.
- Go to the gym 3x per week to lift weights
- Stick to the same workout plan that focuses on compound lifts with some isolations
- Improve form and strength through progressive overload
- Walk 60 minutes per day – around 7,000 steps
- Lose weight plan – 1,700 calories per day
- Macros – 175g protein, 50g fat, the rest is carbs, so 138g
- Eat real food – it should look like the food that it is – no processed rubbish
- Get decent sleep, drink plenty of water, avoid unncessary stress
Recent Monthly Fitness Summaries
2026 Fitness Progress
| Data Point | Start of Year | End of June | Difference | Notes |
|---|---|---|---|---|
| Weight | 81.0 kg | 79.2 kg | -2.1 kg | – |
| Waist | 90 cm | 87 cm | – 3 cm | Difficult to accurately measure this consistently – track every 3 months – next is end of August |
| Body Fat % | 21.9% | 20.4% | – 1.5% | Predicated on accurate waist measurement |
| Lean Mass | 63.3 kg | 63.0 kg | – 0.3 kg | – |
| Fat Mass | 17.7 kg | 16.2 kg | – 1.5 kg | – |
Historical Fitness Progress
- January 2021: Started tracking regular exercise. Mainly jogging and YouTube resistance workouts
- Weight: 79.9 kg
- Waist: 97cm
- Body Fat: 26.6% – 58.6 kg lean mass, 21.3 kg fat mass
- April 2021: Regular exercise pays off – fat loss and muscle gain
- Weight: 77.0 kg
- Waist: 92cm
- Body Fat: 23.3% – 59.1 kg lean mass, 17.9 kg fat mass
- 3.4 kg fat loss over 5 month
- May 2022: Started going to the gym to lift weights and run
- No measurements form this period, but I’d assume lean mass was around 59 kg
- Adherence was inconsistent, some months were good, others not so much
- October 2024: Injured playing football and had to take 6 months off from the gym
- March 2025: Back at the gym and determined to take it seriously now
- Weight: 82 kg
- Waist: 94 cm
- Body Fat: 24.7% – 61.8 kg lean mass, 20.2 kg fat mass
- November 2025: 6 months at the gym
- Weight: 80.5 kg
- Waist: 90 cm
- Body Fat: 21.9% – 62.9 kg lean mass, 17.8 kg fat mass
- Lost 2.6kg fat, and gained 1.1 kg lean mass in 6 months
- January 2026: Determined to get to 15% body fat this year – consistency and adherence is vital
- Weight: 81.0 kg
- Waist: 90 cm
- Body Fat: 21.9% – 63.3 kg lean mass, 17.7 kg fat mass