Introduction
In today’s high-pressure world, staying physically strong isn’t just about looking good—it’s about showing up with energy, clarity, and confidence, especially if you’re leading a business or navigating a demanding career. When your body performs at its best, your mind follows—and vice versa. This synergy forms the foundation of sustained high performance—not just in the gym, but at work, in relationships, and ultimately, in life.
In Part 1, I shared my 8-week Keto transformation—a powerful reset that stripped body fat and sharpened mental focus. But what came next was even more challenging: building muscle while continuing to lose fat. I used to think this kind of “body recomposition” was a myth—something only genetic outliers or enhanced athletes could achieve. I was wrong.
Over 12 weeks, I dropped my body fat from over 20% to 10% while gaining muscle—a process that demands far more than just willpower. It takes commitment, structure, and the right support. That’s where Ultimate Performance Sydney came in. Known as one of the best transformation gyms in the country, their expert guidance helped me push through mental and physical barriers to achieve a result I once thought impossible.
This blog breaks down exactly how I did it—from the diet, training, and recovery to the mindset it took to stay consistent. If you’re serious about levelling up, this might just be the blueprint you’ve been looking for.
Week 0: Preparation and Routine Establishment
Figures 1 and 2 show my physical condition at the starting line—before any gym session, meal plan, or routine adjustment. But here’s the truth: physical transformation doesn’t start in the gym. It starts with commitment, structure, and accountability. At Ultimate Performance (UP), everything is measured, tracked, and reviewed. You’re not just lifting weights—you’re rebuilding your lifestyle from the ground up.
Here’s what you need to get in place before Day 1:
- Set Up Accurate Tracking Tools: Scale and Fitbit
Before you do anything else, get your tools in order. You’ll need:
- A reliable digital scale—I use the Tanita RD-545, which provides detailed segmental body composition analysis. For consistent results, weigh yourself daily: first thing in the morning, fasted, and post-bathroom.
- A Fitbit (or equivalent device) to track two critical metrics—step count and sleep quality (see Fig. 3 and 4).
- The starting daily step target at UP (for what I want to achieve) is 15,000–20,000 steps. Hitting this consistently accelerates fat loss, supports cardiovascular health, and reinforces routine.
- Sleep, meanwhile, is vital for recovery, hormonal regulation, and mental sharpness.
My own sleep quality has always been a weakness—I function on 3 to 6 hours per night and have done so for years. While I’ve adapted, I know it’s not ideal. At UP, the recommended average is 7.5 hours of quality sleep, which I find incredibly difficult but understand is crucial.
Improving sleep won’t be easy, but it’s a non-negotiable if I want to reach the next level in both performance and transformation.
- When used correctly, your scale and Fitbit together will offer powerful feedback loops. They track more than just numbers—they reflect discipline, recovery, and readiness. And for someone striving to lead both in business and in body, these metrics matter.
- Get Familiar with the App
The UP app isn’t just a tracker—it’s your coach, logbook, and accountability system all in one (see Fig. 5). It captures your day-to-day data and translates it into actionable feedback from your trainer. Here’s what you’ll be logging:
- Daily weigh-ins
- Step counts
- Water intake
- Sleep quality
- Meal photos + Macro breakdowns
- Session feedback and performance notes
If you’re already familiar with tools like MyFitnessPal, this may feel second nature. But if you’re new to macro tracking, it can be overwhelming at first.
To start with, I was given the following macro targets, totalling 1615 kcal per day, calculated based on factors like my age, height, and daily activity levels:
- Protein: 120g
- Carbohydrates: 70g
- Fat: 95g
It takes time to learn how to structure your meals to fit those numbers—and even longer to do it without second-guessing. Expect an adjustment period, where you’ll need to read labels, weigh food, and trial combinations to hit your targets.
The more planning and investment you make upfront, the easier it becomes later on. It’s essential to organise your meals and master your intake as soon as possible. The sooner it becomes routine, the more mental energy you free up for training and life.
If cooking isn’t practical (as was the case for me), services like Bondi Meal Prep and My Muscle Chef offer macro-labelled meals that can be uploaded directly into the app—saving time and reducing error.
Ultimately, this app-driven system creates precision. And precision is what allows your trainer to make meaningful adjustments in real time—like cutting carbs by 20g after a weigh-in spike, or upping protein to break a plateau.
- Commit Fully—Mentally and Physically
This isn’t a casual program. You’re either in, or you’re not ready. Success at UP comes down to total commitment, including:
- No skipped sessions—join the gym and show up, no matter what
- No guesswork—follow their instructions exactly
- No off-days—strict adherence to meal plans with zero cheat meals (incl. weekends)
- No alcohol, no smoking
- Hit your daily steps. Track macros. Sleep with intention.
And most importantly—remember your “why.” This isn’t for social media or validation. This is about becoming the CEO of your body—someone who shows up every day with energy, clarity, and purpose.
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Why UP’s System Works: Structured Accountability
At UP, success isn’t optional—it’s engineered. Here’s why their system delivers:
1. Structured Monitoring = No Excuses
- Daily weigh-ins, macro tracking, and session feedback are mandatory.
- Your trainer isn’t checking in once a week—they’re reviewing your data daily.
- With that level of scrutiny, staying consistent becomes automatic. Discipline replaces motivation.
2. The App = Real-Time Coaching
- This isn’t passive data logging. The app acts as a conversation platform between you and your trainer.
- Whether it’s feedback on macros or adjusting your workouts, coaching is ongoing and dynamic.
3. High Price = High Commitment
- You’re not just paying for workouts—you’re investing in a system designed to eliminate failure.
- Trainers don’t clock off after your session—they analyse your data, optimise your macros, and troubleshoot your progress, daily.
4. Why This Delivers Results
- Most people fail not because of lack of effort—but because of lack of consistency.
- At UP, inconsistency is designed out of the process. You either follow the system—or you’re not in the system. That’s why transformations happen.
Week 1: Getting Used to the Routine
After the initial setup phase, Week 1 was all about revisiting the essentials and getting used to the rhythm of the new program. The focus wasn’t on rapid changes, but on solidifying foundational habits that would set the tone for the months ahead.
At the end of Week 1, I captured my physical condition to establish a visual baseline (Fig. 6 and 7). While there were no dramatic changes yet, these early images will serve as important reference points to track progress objectively.
Despite my weight remaining stable — as expected — I noticed a slight drop in body fat percentage (Fig. 8). This is a positive early indicator that the right systems are beginning to work beneath the surface.
This week, I was becoming more consistent with my macros (Fig. 9), hitting about 110% of my targets — slightly overshooting the recommended intake. My trainer emphasised the importance of staying within 100% to avoid unintended fat gain, especially during this early, sensitive phase. Precision now will pay dividends later.
Alongside improving dietary control, I also maintained a high level of daily activity, averaging well over 25,000 steps per day (Fig. 11). This steady movement outside the gym plays a major role in fat loss, recovery, and overall metabolic health. On top of that, my sleep quality saw a noticeable improvement this week. Despite being a natural short sleeper, my sleep scores consistently ranged from 81 to 88 (Fig. 10), with most nights clocking around 6.5 to 7 hours — though I did make a conscious effort to improve my sleep environment. This suggests that the current program — particularly the combination of structured training and improved stress management — is already starting to support deeper, more restorative rest.
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Revisiting the Essentials
As outlined in the previous article in Part 1, the basics matter — and they still matter here, perhaps even more. Two practices I re-committed to during this week:
- Cold Showers:
A cold shower every morning to stimulate circulation, improve recovery, and build mental resilience. It’s a simple but powerful tool to set the tone for the day. - Lemon Water with Apple Cider Vinegar:
Starting the day with lemon water mixed with Apple Cider Vinegar (ACV) and Pink Himalayan Sea Salt, diluted with 1.5 parts sparkling water (as described in Part 1) helped support digestion, hydration, and metabolic function.
Mastering these seemingly small habits lays the foundation for long-term success.
Supplements Introduced
To further support the program, I introduced a targeted supplement stack, carefully selected to optimise recovery, performance, and overall health:
- Protein – Gen-Tec Hydro Pro:
A high-quality hydrolysed whey protein isolate to support muscle repair and lean mass retention. Easy to digest, which is critical when aiming for precise macro control.
All other supplements listed below are from Thorne, known for their pharmaceutical-grade quality:
- Creatine Monohydrate:
Improves strength, endurance, and overall athletic performance. Also provides cognitive support during physically demanding phases. - Curcumin Phytosome:
An enhanced form of curcumin for superior absorption, helping to manage inflammation, protect joints, and accelerate recovery. - Super EPA Pro:
A highly concentrated omega-3 formula providing EPA and DHA to support heart health, manage inflammation, and aid fat metabolism. - Magnesium CitraMate:
A highly bioavailable magnesium supplement combining citrate and malate to support muscle function, nerve health, energy production, and sleep quality.
Each supplement was integrated with a clear purpose — not to replace hard work, but to enhance the quality of recovery and performance.
Week 2: Making Sense of Things
This week, I started to reflect more deeply on why we’re tracking all these numbers. At Ultimate Performance, they give you a system and expect strict adherence—which makes sense when results are the goal. But to really stay consistent, especially over the long term, I believe it’s important to understand why each metric matters. When you know the purpose behind the process, you stop following passively and start thinking actively and critically. Here’s my breakdown:
- Daily Weigh-ins
We weigh ourselves every day—not because we expect fat loss overnight, but because weight is the most stable and objective feedback we can get. Body fat percentage, on the other hand, is prone to fluctuation depending on hydration, time of day, or even the device used. Weight tells a clearer story over time—especially when paired with consistent macros and training.
Even if the number goes up one day, what we’re really looking for is the trend. Understanding that gives you control, not anxiety.
- Step Counts
I used to underestimate how much walking contributes to fat loss and overall activity. But tracking daily steps gives visibility into how much you’re actually moving outside the gym.
These non-exercise movements (known as NEAT: Non-Exercise Activity Thermogenesis) make up a big part of daily calorie burn. You can be perfect with food and training, but if your step count is low, progress can still stall.
For me, aiming for 20,000–25,000 steps a day helps keep my output high and my physique tighter—especially when leaning down. These numbers might seem exceptionally high, but I’m someone who likes to push things to an extreme when necessary to ensure the desired outcome is achieved.
- Water Intake
This one’s easy to overlook, but water affects everything: digestion, hunger, energy, and even the scale. When I don’t drink enough, I retain water, feel sluggish, and notice poorer sleep.
Staying properly hydrated also helps reduce the chance of mistaking thirst for hunger—which is crucial when you’re in a calorie deficit. Once I started tracking my intake (around 2.5–3.5 litres per day), I realised how much of an impact it had on both recovery and mental focus.
That said, I recommend doing most of your hydrating during the morning and daytime hours, rather than later in the evening, to avoid disrupting sleep by waking up to use the bathroom.
- Sleep Quality
I’ve always considered myself a short sleeper, but that doesn’t mean sleep isn’t important. Poor sleep affects stress hormones, cravings, and even muscle retention. Tracking it helps me make sense of how I feel the next day—physically and mentally.
I’m not aiming for 8 hours every night (UP recommends 7.5, but that’s rare for me). What matters is recognising the patterns—when I sleep better, my performance, mood, and results follow.
- Meal Photos + Macro Tracking
Taking photos of every meal might seem excessive, but it builds awareness. You start noticing portion sizes, hidden calories, or missing protein. Pair that with macro tracking, and you’re no longer guessing—you’re managing.
Here’s how my macros changed this week:
- Protein remained steady at 120g
- Carbohydrates increased from 70g to 130g
- Fat dropped from 95g to 70g
- Total Calories increased slightly from 1615 to 1630 kcal
Why the change?
We started with lower carbs and higher fats to regulate hunger and support metabolic flexibility—essentially easing the body into a fat-burning state. Now that the system is primed, carbs are reintroduced to support training performance, muscle recovery, and energy, while still keeping calories tightly controlled.
The shift isn’t random—it’s strategic. And now that I understand it, I can adapt more intelligently going forward.
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Tracking Week 2 in Detail
Fig 12 and Fig 13: Week 2 Progress Photos
These images mark the beginning of visible change. Even if the scale hasn’t shifted dramatically, the physique looks slightly tighter—particularly through the midsection and arms. This reinforces the idea that body recomposition happens subtly at first, and tracking photos is essential to catch these shifts early. Lighting and posture were kept consistent to maintain comparison integrity throughout the journey.
Fig 14 and Fig 15: Weight, Body Fat %, and Macros
The graph from Tanita scale shows the day-to-day fluctuations in weight and estimated body fat percentage. There’s natural variability, but the overall trend is downward—a promising sign that the approach is working.
On the right, the macro chart from UP app reflects the new ratios introduced this week: carbs increased to 130g, fats reduced to 70g, and protein stayed at 120g. Total intake is now at 1630 kcal, up slightly from 1615 kcal. The reason for this tweak—as mentioned earlier—is to fuel training intensity and support lean mass development now that the body has adapted to the initial phase.
Fig 16 and Fig 17: Sleep Score and Step Counts
Sleep data from Fitbit shows an average of 7 hours per night, with solid consistency across the week. A few standout nights crossed the 8-hour mark, which likely contributed to better recovery and mood. While sleep duration isn’t always under our control, tracking it brings awareness, and that alone often leads to better habits.
Step counts remain impressively high—ranging from 20,000 to over 24,000 per day. This is well above the typical daily recommendation and plays a major role in fat loss through NEAT. It also shows the lifestyle structure is solid: movement is being prioritised despite a busy schedule.
Week 3: Physical Exercise
Unlike nutrition, which required significant planning and discipline, I didn’t have to overthink the training component. All I needed to do was show up and follow the instructions of my trainer at Ultimate Performance. That said, it became increasingly clear that the structure of each workout was far from random. There’s a method behind the madness—and understanding that gives deeper appreciation for the transformation process.
The sessions are designed around full-body training for 45 minutes, repeated three times a week. Each workout is carefully structured using an agonist/antagonist template—alternating push and pull movements—to maximise training volume and efficiency while avoiding over-fatigue. The rep range sits mostly in the 12–15 zone, which is ideal for hypertrophy and fat loss, and sessions are arranged in supersets (A1/A2, B1/B2, etc. – see Fig. 25 and Fig. 26), keeping the heart rate elevated throughout.
What stood out the most was the consistent focus on lower-body exercises. In nearly every session, movements like split squats, incline hip extensions, and sled pushes were included. This isn’t by accident. Training the legs, which house the body’s largest muscle groups, is one of the most effective ways to accelerate fat loss. Leg workouts are metabolically demanding, promote a stronger hormonal response (including growth hormone release), and drive up total energy expenditure. In other words, leg day isn’t just about building strength—it’s a fat-loss tool.
Tracking Week 3 in detail (see Fig. 18 to Fig. 24), my progress continues to reflect the power of this system: a visible improvement in physique, a significant drop in body fat, and a steady increase in lean muscle mass. My sleep quality remained consistent, and step counts stayed high throughout the week—both of which likely contributed to recovery and fat loss. The upward trend in muscle mass, alongside the downward trajectory of body fat, confirms that the combination of structured full-body workouts, lower-body emphasis, and consistent daily movement is producing tangible results.
Week 4: Reflection and Momentum
Reaching the one-month mark is more than just ticking off four weeks of progress—it’s a meaningful checkpoint. By this stage, the daily actions that once felt unfamiliar—tracking macros, hitting step counts, preparing meals, showing up to train—begin to feel automatic. The effort is still there, but the friction is gone. The routine becomes rhythm. The habits become part of who you are.
But this is also where many people lose their footing. With familiarity comes a hidden risk: complacency. When things start to feel easy, it’s tempting to ease off—miss a walk, have an extra meal, slack on sleep. The danger isn’t in the struggle—it’s in the comfort that follows early success. That’s why this week was a crucial turning point. Instead of backing off, I leaned in.
Mentally, I began to experience a new level of clarity. Thoughts were sharper, moods more stable, and decision-making more decisive. I believe this is the result of breaking long-standing habits and finally getting into a consistent sleep rhythm—something I’ve struggled with for years. Rather than trying to force focus, it felt natural. Flow states emerged more frequently. I could feel my mind starting to match the discipline I’d cultivated in my body.
This mental clarity wasn’t an accident. I made a conscious effort to train not just the body, but the mind. Each day, I incorporated a short but consistent mindfulness practice (using Headspace)—nothing complicated, just moments of stillness to centre my thoughts and reconnect with intention. That daily act of presence became a powerful anchor. It helped me stay aligned with my goals, not just react to the day.
This combination of physical discipline and mental awareness created a kind of synergy. Training no longer felt like a task to complete—it became something I looked forward to. Walking didn’t feel like a box to tick—it felt energising. My body was changing, yes—but so was my mindset. And in many ways, that shift felt even more valuable.
This week wasn’t just about continuing what I started—it was about proving to myself that the transformation is real, sustainable, and only just beginning. By giving equal weight to both the aesthetic and the internal, I’m not just building a body—I’m building a way of life.
Tracking Week 4 in detail (see Fig. 27 to Fig. 33), the numbers continue to reflect this internal and external momentum: steady fat loss, increased muscle mass, consistent high step counts, and a noticeable improvement in sleep quality. More than data points, these markers serve as confirmation that the path I’ve chosen is working—on every level.
Week 5: Recovery as a Catalyst
By Week 5, the core foundations—training, nutrition, sleep, and mindfulness—were firmly in place. My body had begun to transform, and my mindset had never felt sharper. But to continue progressing at this level without burning out, I knew I needed to go beyond just the effort of doing more. I needed to recover better.
This week marked the introduction of two powerful recovery modalities into my routine: infrared sauna sessions and floating therapy (from City Cave).
I began using the infrared sauna for 45 minutes, three times a week, with the primary goal of stimulating additional energy expenditure. Unlike traditional saunas, infrared penetrates deeper into muscle tissue, increasing heart rate and core body temperature in a way that mimics moderate-intensity cardio—without any physical strain. It became a smart way to accelerate fat loss while also supporting muscle recovery by promoting circulation, flushing out toxins, and reducing inflammation.
In the context of a demanding training program, this passive intensity offered a unique advantage: it allowed me to stay in a fat-burning state without adding more mechanical stress to my joints or nervous system. After each session, I felt lighter—not just physically, but mentally reset as well.
To complement this, I added an optional one-hour floatation session, once a week—an entirely different but equally valuable form of recovery. In a sensory-deprived environment, floating offered the chance to unplug, quite literally. With no to minimal light, no sound, and zero gravitational resistance, my body was able to enter a profound state of relaxation. It was a level of calm that even the best sleep couldn’t replicate.
From a mental perspective, the floating session worked synergistically with my daily mindfulness practice. It created space—mentally and emotionally—to process the intensity of the transformation journey so far. It reminded me that high performance isn’t only built in the hours of discipline and exertion. It’s also cultivated in moments of intentional stillness.
Incorporating these practices was not about indulgence—it was strategy. In a high-functioning routine, recovery isn’t a luxury—it’s a necessity. The body needs to rebuild. The mind needs to reset. And both deserve just as much structure and intention as training and diet.
Tracking Week 5 in detail (see Fig. 34 to Fig. 40), the data reinforces that momentum was never lost: weight continued to decline, lean muscle mass remained stable, sleep quality held strong, and daily steps consistently exceeded 20,000. These aren’t just markers of discipline—they’re reflections of a lifestyle that now prioritises intelligent recovery alongside physical intensity.
Week 6: Owning the Grey Areas
Up to this point, I’ve shared the highlights of my progress—strong numbers, consistent habits, and a sharp mental shift. But this week, I want to take a moment to reflect on the part that often gets left out in transformation journeys: the imperfections.
One thing that puzzled my trainer throughout these initial six weeks was the pace of my weight loss. While my body fat percentage dropped steadily, my overall weight loss wasn’t as rapid as expected—especially considering how much effort I was putting in. I was exceeding step count targets, pushing hard in the gym, adding infrared sauna sessions, and tracking everything with precision. On paper, it looked like I was doing everything right—and I was.
Except for one thing.
What I haven’t shared until now is that I was still consuming a small amount of alcohol each day. Mostly clean spirits like vodka or whisky, and always after my final meal. It wasn’t excessive. It didn’t derail my sleep. And it certainly didn’t replace my discipline. But it was there—consistently, quietly, in the background.
To be clear, this wasn’t a lapse. It was a conscious decision. Part of me wanted to see what was possible. Could I still progress—with full transparency—while allowing for a small indulgence that most people would assume to be off-limits?
The answer? Surprisingly, yes. The results were still legitimate. I made visible progress. Body fat dropped, lean muscle increased, and I performed at a high level. But here’s the truth: while possible, it wasn’t optimal. The alcohol—however minimal—was a form of compensation. And deep down, I knew it was holding me back from reaching my true potential.
This week, I made the decision to stop entirely. No more alcohol. No grey areas. What’s ahead—Weeks 7 to 12—will be a different phase altogether. A cleaner, sharper, more aligned version of the first six weeks. This marks the turning point where discipline is no longer balanced by compromise.
But if there’s one message I want to leave behind before this shift, it’s this: no one is perfect. Progress isn’t linear, and transformation doesn’t require perfection. What matters is honesty. Self-awareness. The willingness to reflect, recalibrate, and keep going.
I’m proud of what I’ve achieved—even with that one imperfect variable. It served as a live experiment, a way to collect empirical data on what’s possible. But now, I’m ready to see what’s ideal.
The first half of this journey was impressive. The second half will be uncompromising.
Tracking Week 6 in detail (see Fig. 41 to Fig. 47), the data continued to support the effort: daily steps were consistently above 20,000, sleep remained stable, and muscle mass held strong. While weight loss appeared slower, the quality of composition change remained intact. These figures serve as the final snapshot of the “first half”—a solid foundation laid, with much more to come.
Week 7: The Lean Gains Protocol
The second half of this transformation marks a clean slate—both physically and mentally. No more alcohol. No more compromises. With the foundations laid and the momentum built, it’s time to optimise. And that begins with a new nutritional structure: Lean Gains.
In contrast to the intermittent fasting method I used in the previous article in Part 1—where fasting occurred every second day, 3 times a week in alignment with training—Lean Gains introduces a consistent daily eating window: 1:30pm to 9:30pm. This is a stricter and more structured approach, designed not just for calorie control but to maximise muscle gain while minimising fat accumulation.
The most obvious shift is that Lean Gains is daily—not alternate-day. It creates a rhythm where the body adapts to a predictable feeding and fasting cycle. From a hormonal perspective, this supports improved insulin sensitivity, more efficient fat metabolism during the fasting window, and enhanced nutrient partitioning when meals are consumed post-training.
There’s an important consideration here: because I train in the morning while fasted, this protocol requires full commitment. That means no pre-workout shakes, no BCAAs or EAAs, and no small “bridge” snacks before the feeding window opens. These are often considered “technically safe” in other fasting models, but Lean Gains calls for a clean fast to preserve the metabolic benefits.
So what can be consumed outside the eating window?
The same core staples apply:
- Water
- Black coffee
- Herbal or black teas
- Electrolytes (without added sugar or calories)
These help maintain hydration, mental clarity, and performance during fasted training without disrupting the fat-burning state. In my case, fasted morning sessions have actually felt more energised—not less—likely due to improved mitochondrial efficiency and deeper adaptation to this structured rhythm.
Why Lean Gains, and why now?
Because the goal has shifted from just fat loss to body recomposition at a high level. The Lean Gains model allows for:
- Muscle protein synthesis to peak during the feeding window
- Elevated growth hormone and fat oxidation during the fasting period
- More precise calorie control, without sacrificing performance
It’s not just a diet—it’s a performance protocol. One that demands consistency, but rewards it with sharper body composition, reduced bloating, and a powerful sense of control.
Tracking Week 7 in detail (see Fig. 48 to Fig. 54), the numbers reflect the transition. Step counts remained high, averaging well over 24,000 daily, and body fat percentage continued its downward trend while lean mass climbed—early confirmation that Lean Gains is delivering as intended. Sleep, while slightly shorter in duration than the 7.5-hour average recommended by UP, remained consistent and restorative. My sleep scores were solid, and more importantly, my daily energy, focus, and mental clarity never wavered. This week reaffirmed something I’ve learned over time: it’s not about blindly conforming to a fixed standard, but about discovering what works for you. Trial and error—combined with honest tracking and reflection—is the key. Once you find your own rhythm, everything starts to align.
Week 8: Recalibration and Precision
Week 8 marks another crucial checkpoint in the journey—not just physically, but mentally. By now, the routine feels second nature. Training, tracking, step counts, sauna, fasting—all these once-conscious efforts are now part of my daily rhythm. But that comfort can be deceptive. It’s exactly at this stage—when everything starts to feel automatic—that small cracks can form: a missed entry, a rushed meal, a looser approach to macros.
This is where most people begin to plateau—not because they’re doing less, but because they stop paying close attention. Progress doesn’t disappear overnight; it slowly dulls under the weight of complacency. That’s why this week, I made the decision to pause, reflect, and re-align.
I revisited everything that matters:
- Am I still hitting every macro with precision?
- Are my training sessions focused and intentional?
- Are my sleep, mindfulness, and recovery practices still being prioritised—not just performed?
- Is my mindset sharp, or has it started to drift into autopilot?
This self-check was important—not because anything had gone wrong, but to ensure that everything stays right. Success in a transformation journey isn’t about intensity alone. It’s about consistency with precision. Every small detail matters. Alignment isn’t a one-time act—it’s a weekly recalibration.
From this week, I also made two important changes to reinforce this level of refinement:
- Shortened Eating Window: My Lean Gains window has been further narrowed—from 3:00pm to 10:00pm down to 3:00pm to 9:30pm. This tighter window encourages more controlled eating, more effective fasting periods, and helps me remain in a lean, insulin-sensitive state throughout the day.
- Caloric Reduction: Under guidance, I’ve been advised to reduce my calorie intake by 10% for the next two weeks. This isn’t a drastic cut—it’s a calculated tweak, implemented to avoid plateauing as my body becomes more efficient. It’s the kind of adjustment that separates a good plan from a great one.
In essence, Week 8 has been a reminder: this journey is not just about showing up. It’s about showing up with full attention—mentally engaged, physically present, and emotionally invested. Real transformation lives in the details.
Tracking Week 8 in detail (see Fig. 55 to Fig. 61), the stats show continued refinement across all fronts. My calorie intake dropped slightly as planned, while muscle mass held strong and body fat continued to decline. Step counts remained consistently high throughout the week, supporting energy output and recovery. These results confirm that even at this advanced stage, small, intentional adjustments—executed with precision—can make a meaningful impact. This week was a timely reminder that mastery doesn’t come from doing more—it comes from doing the right things, better.
Week 9: The Power of Consistency
If there’s one word that defines the difference between ambition and achievement, it’s consistency. Not intensity. Not perfection. Just relentless, repeatable consistency. And as I look back from Week 1 to now, this has been the quiet force behind every visible change. Not a burst of motivation. Not a one-time breakthrough. Just the ability to show up—every single day—with intention, no matter how I felt.
This kind of consistency is rare. It’s not flashy. It doesn’t always feel exciting. But it’s what builds transformation brick by brick. I’ve come to realise that one of my greatest strengths in this journey hasn’t been raw willpower—it’s been my commitment to structure. Systems over emotion. Process over impulse.
So how does one develop elite-level consistency?
Here are a few lessons I’ve learned so far:
- Make it routine, not a decision.
The more choices you leave to chance, the more likely fatigue, emotion, or distraction will steer you off track. I don’t “decide” whether to train, walk, track, or eat within my window. It’s part of the day—just like brushing my teeth. Discipline becomes effortless when it’s embedded into structure. - Minimise friction.
I prepare in advance. Meals are planned. Clothes are ready. Workouts are scheduled. The fewer obstacles between me and the action, the easier it becomes to stay consistent—even on low-energy days. If something requires extra effort to begin, it becomes easier to postpone. - Anchor your actions to your identity.
I don’t just track macros—I am someone who is precise with nutrition. I don’t just walk daily—I am someone who values movement and discipline. When your actions match your sense of self, consistency becomes an extension of who you are—not a temporary goal. I act in alignment with the person I want to become. - Accept that not every day feels great—but that’s irrelevant.
Some days are smoother than others. But I’ve learned to stop negotiating with my feelings. The body follows the mind. Consistency doesn’t require perfection—it requires presence. - Reflect regularly.
Each week, I don’t just move forward—I look back. What’s working? What needs refining? Consistency isn’t repetition without thought. It’s conscious repetition—with awareness. That’s how momentum builds without burnout.
To those following along: don’t aim for motivation. Aim for rhythm. The truth is, high performance isn’t always exciting—it’s often methodical. But if you can master that rhythm, if you can show up even when the spark fades, the results compound in ways that motivation alone can’t deliver.
By Week 9, I’m not operating on hype. I’m operating on systems, self-trust, and clarity of purpose.
Tracking Week 9 in detail (see Fig. 62 to Fig. 68), the numbers once again reinforce the impact of steady discipline. Body fat percentage continued its gradual descent, lean muscle mass remained stable, and daily step counts consistently exceeded targets. Sleep maintained a solid rhythm, reflecting strong recovery patterns. Progress at this stage is no longer about chasing big changes—it’s about perfecting the small ones, over and over again.
Week 10: Micro-Adjustments and Mastering Plateaus
By Week 10, a new adjustment was introduced: I was allowed to return to 100% of my original calorie intake. After a deliberate two-week period of reduced calories, this recalibration wasn’t random. It was a strategic decision—one that highlights an important truth about transformation: progress isn’t linear, and success requires precision, not guesswork.
These kinds of small, calculated modifications are what separate elite-level results from standard ones. The 10% calorie reduction was never meant to be a long-term solution. It was a micro-adjustment—a temporary nudge to encourage continued fat loss as my body adapted to a lower energy balance. Once that adaptation phase was complete, restoring calories was necessary to preserve muscle mass, maintain training intensity, and prevent the hormonal downregulation that often comes with prolonged deficits.
In short: small changes create big outcomes when applied intelligently.
While I have been able to maintain steady momentum, it’s important to recognise that for most people, plateaus are inevitable. They aren’t a sign of failure—they’re simply a signal. A sign that your body, being the remarkably adaptive system that it is, has caught up with the demands you’ve placed on it. Left unaddressed, this is where frustration typically begins. But with the right approach, plateaus can be anticipated—and even used to your advantage.
Here’s how to navigate them effectively:
- Anticipate adaptation, don’t fear it.
Understand that the body wants to adapt. It’s normal. Expecting plateaus as part of the process helps you prepare psychologically and respond calmly when they arise. - Adjust one variable at a time.
When progress stalls, the worst thing you can do is panic and overhaul everything. Small changes—such as a slight calorie reduction, an increase in step count, or tightening eating windows—are often all that’s needed to re-stimulate progress. - Preserve performance.
Avoid sacrificing training intensity to chase lower body fat. When calories are too low for too long, strength drops, recovery suffers, and muscle loss can occur. Maintaining energy for high-quality training should remain a top priority. - Measure, don’t guess.
Plateaus can only be identified and addressed if you’re tracking key metrics consistently—weight, body composition, steps, calories, sleep, and recovery scores. Guesswork leads to overcorrection. Data leads to smart adjustment. - Trust the long game.
Short-term fluctuations are inevitable. But if the systems are right, and small modifications are applied intelligently, momentum always returns. Patience, combined with precision, wins every time.
For me, Week 10 was not a reset—it was a progression. By restoring calories intelligently, my energy, recovery, and training output were elevated while maintaining a leaner physique. This adjustment is what keeps results moving forward without the burnout that derails so many transformations.
At this stage, mastery isn’t about doing more. It’s about knowing when—and how—to tweak the engine while it’s already running strong.
Tracking Week 10 in detail (see Fig. 69 to Fig. 75), the data shows continued advancement: lean muscle mass held steady, body fat percentage remained low, and step counts consistently exceeded 25,000 per day. Sleep maintained a stable, restorative pattern. With smart recalibrations and attention to detail, progress remained not only intact—but optimised for the final push ahead.
Week 11: Dialling In for the Final Push
Entering Week 11, the finish line is officially in sight. With only two weeks remaining before the final check-in and photoshoot, every detail matters more than ever. This is where all the foundational work—the habits, discipline, and relentless consistency—comes together, not just to maintain progress, but to peak at the right time.
Several key refinements were introduced this week to sharpen the results even further:
First, my Lean Gains eating window was adjusted once again, now narrowed to 4:00pm to 10:00pm. This slight tightening ensures a longer fasting period during the day, promoting sustained fat oxidation while maintaining the anabolic window necessary for muscle recovery in the evening. The routine of fasted training in the morning, followed by carefully structured meals later in the day, remains unchanged—only now, the window for nutrient intake is even more controlled.
Second, step targets have been raised to a minimum of 25,000 steps per day. Previously, I had been exceeding the 20,000–22,000 mark by choice, but now it has become a formal requirement. And it’s not easy. Hitting 25,000 steps consistently demands both strategic time management and unwavering commitment. Every moment of inactivity is an opportunity lost. Maintaining this daily movement is crucial to maximising energy expenditure while keeping stress and fatigue in check.
Third, macro adjustments were made for the final phase:
- Protein remains steady at 120g
- Carbohydrates have increased from 130g to 155g
- Fat has been reduced from 70g to 55g
- Total calories have shifted slightly from 1630 to 1640 kcal
At first glance, these changes might seem subtle, but they are highly strategic. Increasing carbohydrates slightly helps fuel the higher activity levels (especially the step count) while maintaining full muscle glycogen stores for a tighter, fuller look during the final photoshoot. Lowering fats helps keep overall calories tightly controlled without sacrificing the recovery benefits that protein and carbs provide.
To make up the increased carbohydrate intake in a clean and performance-focused way, I consciously introduced walnuts, dark chocolate, berries, and kiwis into my daily meals. These additions weren’t random treats—they were selected carefully to deliver a balance of micronutrients, antioxidants, and fast-digesting natural sugars. Walnuts provided essential fatty acids and a slight buffer to energy demands. Dark chocolate and berries offered antioxidants to aid recovery and reduce oxidative stress. Kiwis added not just carbohydrates but also a high vitamin C content, supporting immune function during this physically demanding peak phase.
Behind the scenes, there’s an additional layer of intent: the trainers knew that I wasn’t just doing this for myself. I was documenting every aspect of this journey—for publication, for professional sharing, and ultimately, for a deeper personal record of what elite transformation truly looks like. Every tweak to the macros, every adjustment to the steps, and every shift in the eating window wasn’t casual. It was measured, deliberate, and purposeful.
The goal over the next two weeks is clear: achieve the best possible visual and physical outcome—on paper, in practice, and in performance. This is not about gambling for results. It’s about building them, one precise action at a time.
At this level, success isn’t about doing more. It’s about doing everything right.
Tracking Week 11 in detail (see Fig. 76 to Fig. 82), the data shows clear alignment with the final phase strategy. Step counts consistently exceeded the new minimum of 25,000 per day, supporting additional energy output. Macros were adjusted with precision, maintaining a high level of compliance. Sleep remained steady despite the increased demands, allowing optimal recovery. Each figure reinforces that momentum has not just been maintained—it has been strategically accelerated for the final sprint toward peak condition.
Week 12: Mastery and Reflection
The final week.
The culmination of twelve weeks of relentless focus, discipline, and refinement.
And standing here now—at the end of the journey—I can say without hesitation: I couldn’t have done better.
The results speak for themselves (see Fig. 83 and Fig. 84), but what’s more important is what those results represent. This wasn’t just about reaching a number or hitting a visible milestone. It was about proving to myself what was possible when every detail was aligned, when every effort was intentional, and when every day was treated as an opportunity to sharpen both body and mind.
One of the most interesting observations looking back is the difference in the rate of progress between the first and second half of this journey.
In the early weeks, even though I was operating at a very high level—exceeding step counts, maintaining strict macros, training hard—there was still a variable in the equation: alcohol. Although my consumption was controlled (limited to small amounts of clean spirits like vodka or whisky), and although my progress remained impressive, the rate of weight loss, sharpness, and overall transformation was noticeably slower compared to the second half.
Once alcohol was completely removed, and full maximum effort was applied across every domain—training, nutrition, recovery, and mental focus—the transformation accelerated dramatically. This confirmed something I had always suspected (and was advised from the beginning): even small compromises can limit elite results.
Having this empirical data—the comparison between “nearly perfect” and “truly all-in”—was invaluable. It proved that ideal outcomes demand ideal conditions. Not perfection in the unrealistic sense, but perfect alignment between goal and action.
As part of final preparations, I also followed my trainer’s suggestion to add some colour to my skin to enhance muscle definition for the final photos. For the first time in my life, I had a spray tan applied (from Bella Bronzed Mobile Tanning Sydney)—a small but surprisingly rewarding detail that added to the sense of occasion. It wasn’t just about looking darker. It symbolised a completion—a polishing of everything I had built from the ground up.
It’s important to acknowledge that the result I achieved is not something easily duplicated.
It required unwavering discipline, meticulous attention to every variable, and a willingness to push far beyond what most would consider sustainable.
However, the purpose of sharing this journey isn’t to suggest that everyone must replicate these exact outcomes.
Instead, it’s to demonstrate that extraordinary results are possible when actions, mindset, and structure are fully aligned.
And more importantly—to encourage every leader, every high performer reading this—to pursue their own version of excellence, tailored to their circumstances, goals, and personal aspirations.
This journey has been framed around achieving the CEO Body—not simply for vanity, but as a symbol of what leadership through action looks like.
Discipline, precision, resilience.
The physical transformation is just the outward reflection of those inner qualities.
There’s no other way to frame it:
This transformation was not luck. It was earned.
Through structure. Through systems. Through showing up every day, even when motivation faded and fatigue crept in.
Through trusting the process and never letting complacency take root.
Tracking the full journey in detail (see Fig. 85 to Fig. 88), the results paint the complete picture:
- Weight dropped from 70.1kg to 62.7kg
- Body fat percentage fell from 24.6% to 10.6%
- Lean body mass increased from 52.8kg to 56.0kg
It’s important to note that all figures presented here (Figs. 85 to 87) were professionally measured and validated by Ultimate Performance (UP)—not self-recorded—ensuring that the results were accurate, verifiable, and a true reflection of the work completed. This independent validation reinforces that the progress achieved was legitimate, not exaggerated, and stands as an objective record of what structured, high-level execution can deliver.
Every metric aligned with the visual outcome: a leaner, fuller, sharper physique built through relentless consistency and refined execution.
More than the physical outcome, what I take away from these twelve weeks is the deeper knowledge that real change comes from mastering the fundamentals—and then executing them with relentless precision.
I set out to achieve the best possible result—and I did exactly that.
This chapter closes not with relief, but with gratitude and pride. Because while the journey may be complete, the foundation built here is something I will carry forward, into every challenge, every goal, and every future success.
Looking Back: A Candid Conversation with Daniel Maratta (Ultimate Performance)
At the conclusion of this 12-week journey, I had the opportunity to reflect on the process, the lessons learned, and the personal growth experienced along the way.
Working with my personal trainer—Daniel Maratta from Ultimate Performance played a crucial role in this transformation, providing technical expertise, accountability, and strategic guidance.
In this conversation, I share my retroperspective on the challenges, breakthroughs, and key moments that defined this experience.
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Daniel: “Could you start by talking me through your main reason for joining UP initially and what motivated you to do a transformation with us?”
Yugo:
I had been training with a personal trainer for over 15 years—with only two trainers in total during that time—which reflects my commitment to consistency and long-term discipline.
That said, I had never pursued specific metrics or physique goals, such as weight or body fat percentage (up until I completed my previous keto diet, which I documented in Part 1 of this article back in 2023).
Back then, my training was more about social engagement, maintaining a general fitness level, and supporting my external presentation.
However, as life became busier and I went through some changes, I ended up missing the gym for about six months—and the consequences were clearly visible in the mirror.
I knew something had to be done. I needed structure, accountability, and a higher standard.
So I searched for the best gym and personal trainers in Sydney, and that’s when I found you—and Ultimate Performance.
Daniel: “How do you feel the transformation has impacted your health?”
Yugo:
One of the biggest takeaways for me was that I entered this program not just to improve physically, but also to document and present the journey.
That process accelerated my understanding of health dramatically.
It allowed me to delve deeper into the finer details—the micro-level factors that contribute to true wellness, not just surface appearance.
This transformation sharpened my knowledge around how the body responds to structure, nutrition, recovery, and movement in ways I had never fully appreciated before.
Daniel: “What are you most satisfied with?”
Yugo:
The outcome.
Not just visually, but also in terms of the process I committed to, the systems I built, and the mindset I strengthened along the way.
Every result I achieved is a direct reflection of the effort, structure, and discipline I put into this journey—and that’s what I’m most proud of.
Daniel: “How is your knowledge around fitness and nutrition compared to when you started?”
Yugo:
There’s really no comparison to where I was before. As I mentioned earlier, the depth of my understanding has expanded dramatically.
During this period, the primary focus was on fat loss while simultaneously building muscle—something generally considered extremely difficult, if not “impossible.”
But true fitness and nutrition are far more comprehensive than just those two goals.
This transformation has given me a strong foundation, and I’m excited to carry that momentum into new chapters—exploring different diet strategies, optimising muscle gain, and continuing to refine my overall performance.
More importantly, I’m now applying the same principles of structure, consistency, and strategic planning to other aspects of my life—such as my studies and career development.
Daniel: “What obstacles did you feel you had to overcome, and what did your trainer do to help you overcome them?”
Yugo:
Well, I was hiding the fact that I was drinking alcohol for the first six weeks, wasn’t I? [laughs]
In terms of real obstacles, the biggest challenge was completing this transformation within the given timeframe, which was extremely tight.
I don’t think what I achieved would be easily duplicated by the majority—even something like consistently hitting over 25,000 steps a day would be unrealistic for many.
As for you—you did exactly what you were supposed to do: constant monitoring, constant checking-in (which sometimes annoyed me, but it definitely worked!).
That consistent pressure and accountability were critical in keeping me sharp when it mattered most.
Daniel: “What are you proud of having achieved through your time here?”
Yugo:
Exceeding my own expectations—and realising that I can achieve something truly outstanding when I put my mind to it and fully commit.
This transformation proved that disciplined structure, even over a relatively short period, can create results that most would consider impossible.
With this renewed confidence, I feel equipped to challenge myself in any area I choose to pursue.
Constant self-improvement isn’t just a goal for me—it’s my hobby, and now I see it as a lifelong commitment.
Daniel: “How quickly did you start noticing results and how did it feel?”
Yugo:
Because I was documenting everything so closely, I could compare photos week by week—and the changes were definitely noticeable as we progressed.
That said, the most dramatic shift didn’t actually come until the very final week.
That was the moment it truly hit me: I had achieved something significant.
I was over the moon, and for the first time in a long time, I felt genuinely proud of myself for what I had built through consistent effort and discipline.
Daniel: “How do you feel physically and mentally now compared to when you started?”
Yugo:
Honestly, I don’t even like looking back at the beginning—but it was an important milestone to experience.
I believe the same principle applies to many areas of life: without enduring the downturns, we can never fully appreciate the periods of growth and uplift.
Physically and mentally, I feel like a completely different person now—stronger, sharper, and more aligned.
The real challenge now is staying hungry.
The danger of success is that we get used to it—and so the question becomes: where do I go from here?
Before and After
Here’s a visual snapshot capturing the culmination of twelve weeks of relentless execution. This transformation was successfully completed in July 2024.
Final Note: True Identity Through Authentic Transformation
In a world increasingly dominated by digital manipulation and curated illusions, staying anchored to authenticity has never been more important.
This journey was never about chasing an idealised image—it was about uncovering and refining my true identity—both externally and internally—through discipline, structure, and clarity.
The cover and final images, captured by Saverio Marfia, reflect the raw outcome of twelve weeks of work—without unnecessary digital enhancement or fabrication.
Every metric, every figure, every visual result shared here is original, verified, and earned. That is what separates this transformation from the noise that floods today’s world.
Ultimately, there is only one person we need to impress—ourselves.
True success is measured by the honest reflection we see when we strip away external validation and evaluate the quality we bring to our own lives, and to others.
Identity is not something we create artificially.
It is something we reveal—through our actions, our integrity, and the standards we live by.
This transformation marks not an ending, but a foundation.
I believe in continuous education—in the pursuit of sharpening my abilities, strengthening my mind, and elevating the quality of everything I do.
Self-improvement is not a phase. It is a lifelong commitment.
This journey was not about becoming someone new.
It was about becoming more fully, and more authentically, myself.
Yugo Hatai
Postscript:
A special thank you to Men’s Health Australia for featuring my story in their upcoming issue alongside fitness leaders and A-list personalities. This article went live on May 13th, 2025—just two weeks after I completed the original piece. I was genuinely taken aback by how swiftly things can gain momentum when you commit to creating content with real substance and intention.
