My 12 Week Transformation - Revive Your Body & Mind

We all fall down from time to time. The important thing is that we always get back up and try again. Around 18 Months ago I really fell off when it came to my training and my diet. It happens to us all, but for me I felt like I took an even Bigger Fall. The reason why I felt this way was because I have always been a dedicated gym goer since I was a young teenager and a big advocate for being healthy.

However, due to some personal and challenging changes that were taking place in my life at the time I became very depressed and demotivated when it came to the thought of even going to the gym. This ultimately led to my initial downfall. It was a crazy feeling for me and I became somewhat lost mentally. I really needed a boost from somewhere. For those of you who follow me on social media and on this website will know I am part of the Muscular Strength community, and a frequent content provider for the website.

Incidentally, it was the content provided on this website in form of the 12 Week Transformation Challenge which motivated me to get back in the gym more frequently and transform my body once again and make myself look and feel good.

Taking The First Step & Setting Yourself Realistic Goals

If you took the time to click the link to my YouTube video above I’d like to say thank you!

I hope it can motivate some of you guys out there to do the same. However, having said that I think it’s important to help you all approach your transformation goals one step at a time. So what did I do? How did I train? How did I eat to obtain this physique?

Have SMART Goals

Your goals need to be SMART (Specific, Measurable, Attainable, Relevant, and Time-bound). The key thing for me personally was to first keep things basic and simple by getting back into a gym routine which wasn’t too daunting or intimidating. I began by just going back to the gym three times a week and focusing on more high-volume based hypertrophy styles of training. I started training moderately, only working with 60%-70% of my 1 rep max for most exercises.

This initial approach I found revived my body and mind. Over the course of the 12 weeks, I gradually increased my number of workouts, the intensity of my workouts, and I tracked my macros more religiously. I also was, and still am, a huge advocate of carb cycling, as I feel I have more productive workouts and better results visually post workout when I reflect on how my body looks.

My SMART GOALS (With Examples)

SPECIFIC = Gain muscle with minimal fat (Lean Bulk).

MEASURABLE = Photos, body measurements and body weight (Weekly Comparisons/Record).

ATTAINABLE = You have to ask yourself “is my goal realistic?” Be reasonable and make sure your goal is something you can actually accomplish. I believed my goal was achievable given the timescale I set myself.

RELEVANT = Ensure that your goal is something that is really important to you. For me, my specific goal that I outlined above was extremely important to me to achieve, as I wanted to improve not only how I looked, but also how I felt mentally.

TIME-BOUND = I gave myself 12 Weeks (84 Days) to meet this goal.

Conclusion – My Transformation & My Message To You

As each week went by I grew in confidence and self-esteem seeing how my body was changing. I began to eat more, sleep more and generally feel more happy and motivated. It’s very easy to become discouraged. Life has a way of kicking us when we’re down from time to time and testing our mentality. It’s never too late to make a change. All you need to do is take that first step. Taking that first step can change your life for the better. So what are you waiting for?