Chapter 1: My Journey to a Fitter Physique

At the age of 17, my desire to transform my body was immense. I saw myself as a slim teen lacking muscle and was eager to boost my self-esteem. Initially, I made good progress, but I soon faced various hurdles that caused me to take breaks from working out, resulting in lost gains. Now, after a decade of training and having built a physique I take pride in, I understand where I went wrong and how I could have optimized my journey. Had I adopted the habits listed below earlier, I would have achieved my fitness goals much more swiftly and easily. I can confidently say this because each time I implemented one of these habits, the results of my efforts in the gym improved significantly.

Chapter 2: The Importance of Guidance

Since I began working with a coach, my fitness journey took a positive turn. After experiencing a plateau, he provided me with a fresh perspective and instilled a renewed belief in my abilities. My coach developed a structured system for me, offering workout plans, nutritional guidance, technique analysis, and weekly Q&A sessions, which helped me push through obstacles.

What to Consider:

If you're feeling stuck or unable to overcome a plateau, hiring a coach could be your answer. While it may require financial investment, it's a worthwhile commitment to your personal growth. A few months of collaboration can lead to significant advancements, especially if you're juggling a busy lifestyle. Remember, a coach isn’t a magic solution; your effort is still essential, but their support can yield substantial returns.

Chapter 3: Caloric Awareness for Muscle Growth

Focusing on calorie intake is crucial and accounts for 70 to 80% of your success. Initially, I disregarded advice from more experienced individuals regarding my diet. Upon utilizing a calorie-tracking app, I discovered I was consuming only 1500 to 2000 calories daily—far too little for muscle gain. Standing at 182 cm and weighing 60 kilograms, I needed at least 3000 calories to gain weight and around 2700 for maintenance.

What to Do:

Track your calorie consumption for a week to assess your intake. Use an online calculator to determine your daily needs and add 200 to 300 calories for effective bulking. Incorporate calorie-dense foods while ensuring you still get essential nutrients.

Chapter 4: Managing Caloric Surplus

Every bulking phase will inevitably lead to some fat gain, which is normal. However, if you consume an excessive caloric surplus, you'll accumulate unnecessary fat that may prolong your cutting phase. I often miscalculated my caloric intake, leading to muscle gains accompanied by excessive fat gain.

Key Points:

Maintain a moderate surplus of 200 to 300 calories per day to support muscle growth while minimizing fat accumulation.

Chapter 5: Clean Eating vs. Processed Foods

To effectively gain muscle, simply eating more isn’t enough. Adopting a mindset of "If It Fits Your Macros" can lead to poor dietary choices. While it's okay to indulge occasionally, relying on processed foods can hinder digestion and nutrient absorption.

What’s Important:

Focus on whole foods for better nutrient delivery and overall health.

Chapter 6: Progressive Overload for Strength

Initially, I lacked the understanding of how to make consistent progress in my workouts. I often repeated the same weight and reps without increasing the load, which stunted my growth.

Essential Insight:

Utilize your body’s natural adaptation to progressively increase weights. For example, if you bench press 50 kg for 8 reps, aim to increase the weight to 55 kg in your next session.

Chapter 7: Finding Your Motivation

If there's one recommendation I have for anyone seeking success in fitness, it's to identify your "why." When I lacked a clear vision, I struggled to stay committed. Lifting weights is a rewarding activity, but if you aspire for more, it must become a priority.

Take Responsibility:

Reflect on your fitness ambitions and consider what drives you emotionally. Write down your goals to solidify your vision, which will help you push through challenges.

Conclusion: Embracing Accountability

Looking back, I regret not dedicating myself earlier to my fitness ambitions. I've learned that success in the gym requires personal responsibility and focus. If you encounter setbacks, quickly return to your routine and prioritize your health.

By adopting these habits earlier, I could have pursued my ideal physique with greater ease. Mistakes are part of the learning process, but hopefully, you can avoid repeating mine.