Plan of attack and random thoughts on the process

Okay, so the next sensible thing is to research the way that has worked for everyone else so far. has some great advice and workout plans, I will be using a 30 day plan from Craig Capurso to kickstart the process. He says its only 30 days and I like the idea that its concise and planned for this amount of days, this gives me a nice short term goal.

My goals are simple: in these 30 days, first step is to look good in clothes. If I can lose enough to accomplish this goal it will be all I aspire for in 30 days, and will be happy, mission accomplished. After that, the next 30-60 days have to be enough to have a flat belly. Not a 6-pack, or abs showing, just flat. In this whole time, I will also be exercising for the endomorph body type which I seem to belong to, which includes a couple sessions of muscle hypertrophy. I’ll be tacking the 5×5 routine, wherever my back permits.

For my food plan, I am using an android app from Under Armour to calculate the food and calorie daily intake. I have set myself a goal to lose 10kg in 5 weeks, that means I have to  burn an excess of 14000 kcal weekly, or 2000 daily. As a big guy, I need about 2500-3000 kcal a day, so to lose 1000 kcal, I have to stick to 1500 kcal daily and exercise enough to burn close to 1000 kcal just to be sure I’m meeting the requirement. So, to put it in numbers, I have a 1000 kcal deficit from less food intake, and another 1000 kcal deficit from what I burn from exercising. In practical terms, I need to exercise twice a day, or two hours in a row in activities such as kickboxing, HIIT and a good fat burning zone plan. More on this here




Sam Smith
Sam Smith is an independent Missionary, that has spent 7 years of his life in Africa, trying to spread Jesus' message of love in any way possible. He has been involved with non profit companies distributing educational material, youth counseling, IT education and humanitarian aid work in medical camps. He believes in Jesus in the simple way that the Bible speaks about, without going so far as to "belong" to a denomination, but just wants to do his best with likeminded people to make the world a better place.