When I stepped on the scale post-COVID, reality hit hard. At 220 lbs (100 kg), I was carrying more than just weight—I was battling frustration, inconsistency, and countless failed attempts at transformation, including P90X, P90X3, and even The Rock’s workout and meal plan (spoiler: that was not sustainable). Every approach left me exhausted but not better.
Then, I discovered RP hypertrophy from Dr. Mike Israetel. I didn’t just watch his videos—I started to read his books, understood the science behind muscle growth, fat loss, and structured dieting, and built a program tailored for me. Now, sitting at 88.3 kg (195 lbs), I’ve gained clarity on what works and why. The goal? Drop seven more kilograms (15 lbs) and bring my BMI under 25—all while maintaining muscle, strength and optimizing health.
This blog series isn’t just a record of my progress; it’s a roadmap for sustainable fitness, backed by real experience. Here’s how I’ve structured my approach for maximum results.
Training Smarter: My Structured Workout Plan
I used to chase intensity, thinking extreme workouts would yield extreme results. But progress isn’t about pushing mindlessly—it’s about structured, deliberate improvement.
My workout split is now designed for hypertrophy (maintenance), strength retention, and fat loss. Instead of randomly throwing together workouts, I follow a progressive overload system, with targeted training:
- Strength Days for muscle retention and development.
- Conditioning Days for endurance and cardiovascular health.
- Recovery Days for longevity and flexibility.
Each session has a purpose, every rep is intentional, and hydration is non-negotiable.
Nutrition Overhaul: My 1400–1500 Calorie Meal Plan
Early on, my approach to food was chaotic—fad diets, extreme restrictions, and meal plans that made daily life impossible. What I needed was sustainability.
Now, my nutrition revolves around whole foods, protein prioritization, fibre intake, and strategic calorie control:
- Lean proteins to preserve muscle mass while cutting fat.
- Complex carbs for steady energy without sugar crashes.
- Healthy fats for cholesterol management and brain function.
Instead of trendy diet plans, I built meals around practicality and effectiveness.
Learning From Failures: What Didn’t Work
- P90X & P90X3 – Great for intensity and strength training, but unsustainable for a long-term.
- The Rock’s plan – Nearly impossible unless you’re eating like a professional athlete (with a bottomless grocery budget).
- Quick-fix programs – Extreme measures never led to lasting success.
What finally worked? Gradual, educated shifts—smart modifications based on data, consistency, and real progress tracking—followed closely by a maintenance period. Now this was just for me. If the above worked for you, props to you.
Final push for current goal: 15 lbs to go
- Adjust calorie intake to ensure continued fat loss without compromising muscle.
- Increase workout intensity strategically for sustainable gains and strength.
- Track progress weekly, beyond weight, body composition, and overall health.
Fitness isn’t just about aesthetics—it’s about building strength, mastering discipline, and developing a mindset for lasting success. This transformation isn’t about a final number on the scale—it’s about what I learn and apply along the way.
Weekly Workout Schedule
| Day | Focus | Excercises |
| Day1 | Lower Body – Leg Day | Heels-Raised Dumbbell Squats – 4 sets x 10-15 reps Dumbbell Romanian deadlifts – 4 sets x 8-12 reps Dumbbell Bulgarian split squats (raised) – 4 sets x 8-15 reps Standing calf raises – 4 sets x 10–15 reps |
| Day 2 | Upper Body – Push | Incline dumbbell press – 4 sets x 10–15 reps Dumbbell chest flyes – 4 sets x 10–15 reps Seated dumbbell shoulder press – 4 sets x 8–12 reps Lying skull crushers – 4 sets x 8–12 reps Push-ups – 4 sets x 5–20 reps |
| Day 3 | Upper Body – Pull | Dumbbell single-arm row – 4 sets x 8–12 reps Lying dumbbell curls – 4 sets x 10–15 reps Dumbbell Romanian deadlifts – 4 sets x 8–12 reps Modified candlestick – 4 sets x 8–12 reps |
| Day 4 | Rest | Jogging |
| Day 5 | Full-Body | Incline dumbbell press – 4 sets x 10–15 reps Seated dumbbell shoulder press – 4 sets x 8–12 reps Dumbbell single-arm row – 4 sets x 8–12 reps Lying dumbbell curls – 4 sets x 10–15 reps Lying skull crushers – 4 sets x 8–12 reps Dumbbell Bulgarian split squats (raised) – 4 sets x 10–15 reps Dumbbell standing calf raises – 4 sets x 10–15 reps Stiff-Legged Deadlift – 4 sets x 8–12 reps Modified candlestick – 4 sets x 8–12 reps |
| Day 6 | Rest | Jogging |
| Day 7 | Rest |
Weekly Meal Plan (1400–1500 Calories Per Day)
- Daily Structure:
- Breakfast: Modified Protein Overnight Oats (~391 kcal)
- Morning Snack: 1 medium apple + 10 raw unsalted almonds (~165 kcal)
- Main Meals (Lunch & Dinner): Rotate between Options A–D (~340–390 kcal)
- Afternoon Snack: Greek Yogurt with Berries (~160 kcal)
- Optional Evening Snack: Protein shake (~135 kcal, if needed)
Main Meals: Rotate for Lunch & Dinner
🍗 Option A: Grilled Chicken Quinoa Bowl (~360 kcal)
Protein: 30 g | Carbohydrates: 28 g | Fat: 12 g | Fiber: 6 g | Sugar: 3 g
- 4 oz lean chicken breast
- ¼ cup cooked quinoa
- 1 cup mixed greens
- ½ cup steamed broccoli
- ½ cup cherry tomatoes
- ½ teaspoon olive oil
- ½ an avocado
🐟 Option B: Baked Salmon with Basmati Rice & Steamed Vegetables (~390 kcal)
Protein: 28 g | Carbohydrates: 30 g | Fat: 15 g | Fiber: 5 g | Sugar: 2 g
- 3 oz baked salmon
- ¼ cup cooked basmati rice
- 1 cup steamed mixed vegetables
- ½ teaspoon olive oil
- ½ an avocado
🐟 Option C: Tuna Basmati Salad Bowl (~340 kcal)
Protein: 32 g | Carbohydrates: 26 g | Fat: 10 g | Fiber: 6 g | Sugar: 2 g
- 1 can (≈5 oz) Kirkland canned tuna (in water)
- ¼ cup cooked basmati rice
- 1 cup mixed greens
- ½ cup fresh vegetables
- ½ teaspoon olive oil
- ½ an avocado
🌱 Option D: Chickpea & Tofu Basmati Bowl (~350 kcal)
Protein: 26 g | Carbohydrates: 29 g | Fat: 11 g | Fiber: 8 g | Sugar: 3 g
- ¼ cup cooked chickpeas
- 80 g firm tofu
- ¼ cup cooked basmati rice
- 1 cup mixed greens
- ½ cup raw vegetables
- ½ teaspoon olive oil
- ½ an avocado
Weekly Grocery List
(Walmart Canada or Costco Canada sourcing for affordability)
✅ Proteins: Chicken breast, salmon fillets, Kirkland canned tuna, firm tofu, Greek yogurt, protein powder
✅ Grains & Legumes: Rolled oats, quinoa, basmati rice, chickpeas
✅ Vegetables: Mixed greens, broccoli, cherry tomatoes, cucumbers, bell peppers, carrots, green beans, lemon
✅ Fruits: Apples, frozen berries, avocados
✅ Healthy Fats & Oils: Almonds, olive oil, chia seeds, natural peanut butter
✅ Seasonings & Extras: Salt, pepper, mustard, garlic powder, lemon juice