If I woke up 25lbs overweight with a big belly & my goal was to...
Chace Chambers@ChamberofFit
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Sep 14, 2026
~4 min read
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If I woke up 25lbs overweight with a big belly & my goal was to look brand new by 2027, here's everything I'd do:
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1. Limit alcohol. Fat burning & muscle growth come to a halt while you drink. It also kills your sleep, gut health, and leads to you easily overeating calories. If you’re not willing to do this then you aren’t serious about getting healthy.
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2. Protein. Protein. Protein. It’s the most satiating macronutrient and also highest in thermic effect. This means when more of your calories come from protein you will stay full on less calories and net a larger calorie deficit overall. .8-1g/lb bodyweight daily is your target.
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3. Don’t fear carbs. They aren’t inherently fattening. More carbs = better workout performance. More carbs = you feel better while in a calorie deficit. More carbs = your metabolism & hormones run more efficiently. High carb calorie deficit > a low carb calorie deficit.
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4. Calorie deficit is a nonnegotiable for fat loss. Set a daily calorie target of bodyweight (lbs) x 10-12. If you’re more muscular and active, aim for BWx12. If you’re less active and/or less muscular, aim for BWx10. Adjust calories up/down based on weekly weight loss trend.
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5. Set a DAILY step target of 10,000+. This means the weekends too. Adjust this target based on your weekly weight loss trend. Always choose to take more steps before you even think about decreasing calories. The goal should always be to lose on as many calories as possible.
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6. Lift 3-4x/wk. Upper/Lower/Full body split MWF or Upper/Lower split on MTuThF. Ask AI what exercises to run. Hit all muscle groups 2x/wk with challenging sets performed with great technique in the 5-15 rep range. Fight to move more weight/reps over time.
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7. Dial in your sleep. Get sunlight for 10+ minutes within an hour of waking, ideally at sunrise. Have a wind down routine that includes limiting blue light exposure at night. Keep your room cool & bed comfortable. Take magnesium glycinate, l-theanine, and glycine before bed.
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8. Take 5-10g creatine daily. It’s the most scientifically backed supplement in fitness. It’ll likely add 1-2 reps performed to your working sets which will lead to you building more muscle & strength over time. It’s also great for cognitive function.
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9. Make 80-90% or more of your diet whole foods like potatoes, lean ground beef/turkey, chicken breast, rice, oats, egg whites, eggs, shrimp, salmon, veggies, and of course lots of fruit. Let 10-20% be things like ice cream or your other favs, just account for the calories.
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10. Be analytical of what you’re eating daily. Use a food scale to learn nutrition & portion sizes. Track food a day in advance. Realize most meals out are 20-50% more calories than meets the eye & plan for them. This isn’t an “eating disorder” it’s essential for success.
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11. Realize the scale can be deceiving. If your weight isn’t dropping, be sure to take progress pics and circumference measurements around your belly button to check progress aside from the scale. Fat loss can happen while weight remains the same.
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12. Use data to adjust targets. If you’re truly not seeing progress in the mirror or on the tape measure or scale, you likely aren’t creating a deficit. Be more precise with your logging and bump daily step average up. If that doesn’t work, decrease calorie intake target.
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13. Realize the way you maintain results is by continuing to do what you did in the first place. You must trial & error to find meals, forms of movement/cardio, & workouts you at least mostly enjoy. Even if you aren’t necessarily OVERJOYED to do the work, the results are worth it
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14. Shift your identity to being the fit person. Believe you are fit and act as a fit person would before you are actually there. Believe it relentlessly until it becomes your reality. If you don't shift your identity, the results won't stick.
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15. Realize this is going to take time. You won’t fully be where you want to be by 2027, even if you do it all right. Muscle growth takes years and fitness is a lifelong journey of improvement. You’re never truly finished. You must always have a goal and keep pressing forward.
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16. Hydrate with electrolytes and make sure to eat fiber at each meal. Electrolytes are essential for cellular hydration. Fiber is essential for gut health and will help drive more satiety. Two things that people easily overlook that make a big difference.
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Thanks for reading.
I could add plenty more little tips, but the above is the base that will transform your body over time.
Follow me @ChamberofFit for more fitness content that will help you transform your body and health. 🤝
Have a great Saturday!
I could add plenty more little tips, but the above is the base that will transform your body over time.
Follow me @ChamberofFit for more fitness content that will help you transform your body and health. 🤝
Have a great Saturday!
