Topics

Part 1 - Introduction

Sharing My Transformation Journey

The Four Phases

• Creating Controlled Systems

• Fat Loss Phase

• Sustaining Phase

• Sustain or Build

The Importance of Accountability

Part 2 - Fat Loss Phase

What Is Your Reason?

How To Lose Body Fat In Its Complete Simplicity

CDC - Calorie Deficit Consistency

Calculating Your Calories and Macros

Example Nutrition Plan - My Nutrition Plan For My Journey

Calorie Deficit

Daily Activity

Daily Habits

Weighing Yourself, Measuring Your Waist and Taking Progress Pictures

The Checklist

Part 3 - Exercise Program

Full Workout Program

The Three Parts To a Lift - Positive, Static and Negative

Six Pack Abs - How Do We Get Them?

Weighted Ab Crunch Exercise

Day 1

• Neutral Grip Pulldown

• Leg Press

• Chest Assisted DB Row

• Machine Hamstring Curl

• Seated Lateral Raise

• Rope Pushdown

• Push Ups

• DB Curls

Day 2

• One Arm DB Row

• Hip Thrust

• Seated Cable Wide Grip Row to Chest

• Paused Push Ups

• DB Split Squat

• Seated lateral Raise

• Preacher Curls

• Lying DB Extension

Part 4 - Taking It To The Extreme Phase

My One Day Out Before Photoshoot Condition

Accelerating Fat Loss/Eating For Fat Loss For An Extra Energy Deficit

My Nutrition Prep For The Photoshoot - Breakdown of Food/Calories

The Mind Playing Tricks

Hunger or Boredom?

Photoshoot Day

Part 5 - The Key To Consistency For Results

Motivation

Master Shi Heng Yi

Stoicism quotes

Discipline

Systems and habits

Consistency

Part 6 - The Importance Of Meditation

Introduction To Meditation

Breathing Meditation (Exercise)

Mantra Meditation (Exercise)

Part 7 - My Transformation - Two Part Documentary

Transforming your Mind, Body And Self - My Journey Documented - Part 1

Transforming your Mind, Body And Self - My Journey Documented - Part 2

Photoshoot Day Footage