I went from 111 kg to 83 kg while working rotating shifts and hundreds of hours of overtime.

Inside this 15-page guide, I explain what I actually did to lose the weight and stay consistent around work.

You’ll get:

• The food-tracking system I used
• Practical meals and snacks you can take to work
• My push and pull workouts
• Ways to stay active without living in the gym
• A weekly planning sheet
• A training log you can reuse

This isn’t a shortcut or a perfect meal plan. It’s the practical system that worked for me, written for people trying to lose fat while still living a normal working life.