Fitness Journey

75kg → 65-68kg in 6 months

Current

75 kg

BMI: 28.2

Target

65-68 kg

BMI: 24-25

Daily Cal

1,800-2k

Deficit

Protein

120-130g

Daily

Your Goals

Lose 7-10kg fat, gain 2-3kg muscle
Build strong bones through training
Develop pain tolerance via martial arts
Transform BMI from 28.2 to 24-25

Timeline

3 Months

Strength gains, better posture

6 Months

Target weight achieved

1-2 Years

Warrior physique complete

Get Started (Top 6)

1

Join a gym this week (SATS, Fitness24Seven, Actic, or Friskis & Svettis)

2

Get a trainer for 2-4 sessions to learn proper form

3

Start bodyweight exercises at home (Week 1-2: 3x/week)

4

Begin gym strength training (Week 3+: 3-4x/week)

5

Add boxing/MMA classes (Month 3+: 1-2x/week)

6

Buy a food scale from ICA (~100 SEK)