This post is a reflection on my personal fitness journey so far — not medical advice, not evidence-based practice, and not something I would ever prescribe to patients. It is written purely from lived experience.
Over the last year, I successfully shredded down to a beach body with visible abdominal abs. It took consistency, discipline, mistakes, restarts, and patience. Almost a full year of learning what works for me.
What follows is a summary of that journey, how I approached cutting, what I learned the hard way about bulking, and how I plan to move forward.
A Quick Disclaimer (Important)
Although I am a medic, this is not professional advice.
I cannot and do not advise patients to follow what I describe here.
This is not evidence-based guidance — it is anecdotal, experiential, and personal. What worked for me may not work for you, and may even be inappropriate depending on your health, lifestyle, or goals.
Natural Training
It is important for me to state clearly that I am a complete natural gym-goer.
I do not use anabolic steroids, performance-enhancing drugs, or any hormonal manipulation. I am fully aware of the pressure many people — particularly men — feel to use these substances, largely driven by social media and unrealistic portrayals of what the “ideal” male physique should look like.
I completely disagree with this culture.
From both a personal and medical perspective, the use of steroids and PEDs is a harmful practice. The physical, psychological, and long-term health risks are real, and often minimised or ignored online. Aesthetic outcomes should never come at the expense of health.
This journey was achieved through:
- Consistent training
- Nutrition
- Time
- Patience
And nothing else.
I believe it is important to normalise natural physiques, realistic timelines, and sustainable approaches — especially for younger people who may feel inadequate or pressured by what they see online.
Definitions (For Clarity)
- Cut / Cutting → Losing body fat
- Bulking → Gaining weight with the aim of building muscle
- Lean Bulk → Gaining weight slowly to prioritise lean muscle and minimise fat gain
The General Stages of Improving One’s Physique
From my experience, physique development tends to follow predictable stages:
- Cutting – reducing body fat until abs are visible
- Returning to a normal, healthy diet while building lean muscle
- Maintenance – either staying at stage 2 long-term or returning to stage 1 periodically
For most people, stage 2 is the healthiest and most sustainable place to live.
The experience: Cut First
If you cannot see your abs, cut first.
Trying to “bulk” while still carrying excess fat simply leads to more fat. I’ve done this before — multiple times — and the result was predictable: weight gain, abdominal fat, frustration.
Cutting requires:
- Discipline
- A willingness to eat clean
- Regular cardiovascular exercise
- Regular resistance exercise
If those aren’t in place, nothing else matters.
Cutting: What Worked for Me
Timeframe
A proper clean cut takes at least 3 months. Often longer (depending on your baseline and discipline).
Anecdotally, I know I’ve successfully cut when body fat machines consistently read around 10% or below. Reaching this early — well before a holiday or photoshoot — removes pressure and panic.
Training While Cutting
Training remains largely the same as bulking, with more emphasis on cardio:
- Push / Pull / Legs split is an example of how I divided up my resistance training
- Running at least once a week (twice if not cycling)
- Cycling once a week
- Resistance training remains heavy and consistent
Example of my Clean Cutting Diet
Breakfast
- Porridge
- Egg whites
- Peanut butter
Lunch
- Mixed salad
- Protein (eggs, tuna, or boiled chicken)
- Pickles
- Low-carb fruit
- Snack: mixed nuts
Dinner
- Mixed salad
- Vegetables (avoid potato, sweet potato, or carb-heavy veg)
- Boiled chicken or fish (avoid high-carb options like fish cakes)
Dessert
- Greek yoghurt
- Low-carb fruits
Notes
- Protein shakes/bars to help keep up protein intake
- Daily healthy fats were essential: avocado, olive oil, mixed nuts
Photoshoot / Beach Prep (What I Learned)
- 30–60 minutes before: A Snickers bar works surprisingly well
One week before the photoshoot, I reintroduced carbs:
- Brown bread at lunch
- Brown rice at dinner
In 2024, I felt my absolute best 8 days after restarting carbs.
Bulking: My Past Failures
I’ve tried bulking before — and failed — because:
- I gained weight too fast
- I gained abdominal fat
- I confused “bulking” with eating badly
- possibly a little to do with my south asian genetics
Dirty bulking does not work for me.
My New Bulking idea: Slow, Clean, and Sustainable
This time, I’m approaching bulking differently.
Training While Bulking
- Same resistance training principles
- Emphasis on compound, heavy lifts
- Reduced cardio:
- Running capped at 45–60 minutes
- Shorter cycling sessions
Strength progression remains a priority.
Final Thoughts
This past year taught me patience.
Getting abs was about consistency, honesty, and learning when to push and when to pull back.
Now, the challenge is different: growing without undoing the work.
I’m still learning. I’ll probably make mistakes again. But this time, I’m moving slower, smarter, and with a long-term mindset.
This is my journey — and I’m documenting it as I go.
In my next post I will discuss my ‘slow bulk’ plans.
Diary of a Medic 
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