6-month upgrade

6 months. Same guy.

Same body, upgraded. These two photos are 6 months apart. Below are the nutrition plan, the workouts, and the milestones.

Máni before: side view with belly — **Before** · day 1

Máni 6 months later: front view, lean — **After** · 6 months later

My own photos. No filters, no edits. My results, not a promise of yours.

The storySkinny fat at 20. Strong at 50.

I've never looked like this. Not even at 20.

At 20 I was skinny. But I was skinny fat. No muscle. Soft in the middle. I just didn't know it had a name.

Then the years stacked up, and so did the belly.

Now I'm 50, and I look better than I ever have. Not because of genetics. Because of a plan.

You're not too old. You just haven't had the plan yet.

The milestonesHow it actually went

December 16, 2025: day oneStarted a push/pull/legs routine on my own.
First six months: training aloneLifting, then functional classes, then my own nutrition. I got stronger, but the belly barely moved. 2 to 3 points of body fat.
Added a coach and a real nutrition plan9 pounds down in the first month.
Five weeks in11 pounds down. 5 to 7 points of body fat gone.
TodayThe photo on the right. Training 7 days a week at 50.

The lesson: the gym builds the muscle. Your food burns the belly.

Part 1The nutrition plan

Three steps. No apps you hate, no foods you can't stand.

Step 1 · Calories

Body weight × 10

That's your daily calories. 200 lbs = 2,000 calories a day.

Step 2 · Macros

40% protein · 35% carbs · 25% fat

Protein first. Carbs to train. Fat to stay human.

Step 3 · Food

Eat food you actually like

A plan you enjoy is a plan you'll stick to.

Your numbers. Type your weight:

lbs

2,000calories / day

200gprotein (40%)

175gcarbs (35%)

56gfat (25%)

What I eat

Chicken breast
Sirloin tip
Fage 2% Greek yogurt
Eggs & egg whites
Oatmeal
Rice
Fruits
Vegetables

Simple food, on repeat. Swap in what you like. The numbers are what matter.

Let AI build your meal plan

Copy this, fill in the blanks, and paste it into ChatGPT or Claude.

I weigh [YOUR WEIGHT] lbs. My daily calories are my weight × 10. Split them 40% protein, 35% carbs, 25% fat. Calculate the grams for each. Build me a one-day meal plan using only these foods: [YOUR FOODS]. Hit the numbers within 5%. Show calories and grams for every meal and a daily total.

Part 2The workout plan

You need at least 4 days of weight training a week. That's the minimum. The split is push / pull / legs.

PushChest, shoulders, triceps

PullBack, biceps

LegsQuads, hamstrings, glutes, calves

Training 4 days? Start here.

MonLegs

TuePush

WedRest

ThuPull

FriLegs

SatRest

SunRest

Legs twice. They're the biggest muscles you've got.

My week: 7 days

MonChest & arms

TueLegs

WedPush

ThuPull

FriLegs

SatCardio

SunCardio

Five weekdays of weights, weekends for cardio. I didn't start here. I built up to it.

Part 3The mindset

This is the part nobody sells you, because it's free.

1. Set a goal.

2. Execute the plan to the T.

3. Be consistent.

= Losing the belly becomes inevitable.

Not likely. Not possible. Inevitable. Do the work and you'll be fit like you've never been before.

I did it at 50. You can too. And it is only the beginning for me.

Máni

Not medical advice. This page is for general information and education only. I am not a doctor, registered dietitian, or medical professional. Talk to your doctor before starting any new exercise program or changing your diet, especially if you have a health condition or take medication.

Results are not typical. The photos and numbers shown are my own personal results. Body-fat figures are estimates. Your results will vary and are not guaranteed.

Not affiliated with Meta. This site is not part of the Facebook or Instagram websites, or Meta Platforms, Inc., and is not endorsed by Facebook in any way.