Welcome to My Blueprint
Greetings, fitness enthusiasts and health seekers! I am embarking on an extraordinary journey of transformation over the next four months, inspired by Bryan Johnson’s innovative “Blueprint”. This page is dedicated to sharing my personal experiences and insights as I navigate through a comprehensive 1-on-1 private coaching program designed to break through a fitness plateau and enhance my calisthenics skills and dieting techniques.
Don’t Die
My vision is to live a longer and healthier life. My immediate mission to not die and support my longevity vision will be achieving a leaner physique, weighing in at 75kg, and acquiring the strength to effortlessly perform 10 pull-ups. But it’s not just about physical strength; I’m also on a quest to sculpt visible abs and embody a picture of health.
My Blueprint - Three Pillars
To make this a holistic journey of transformation, I am structuring my Blueprint around three core pillars:
Exercise: Coached by Samuel Darrell @MrLeanAthletic, a former Royal Marine, in a methodical approach, my focus will be on specialized calisthenics workouts, aerobic function building, and targeting enhanced strength, agility, and muscle growth.
Diet: In line with the lean athlete approach, we’ll turbocharge my meals. We’ll track my nutritional intake and improve it to fuel my body for peak performance and rejuvenation, ensuring every meal contributes to my health and fitness goals.
Lifestyle: Embracing the comprehensive approach of Blueprint, I will also be making necessary lifestyle changes that support my fitness and dietary endeavors. This includes optimizing sleep patterns, stress management, and adopting a mindset that makes me succeed in these endeavors.
Accountability and Sharing the Journey
As Johnson himself has demonstrated through his Blueprint, accountability and systematic tracking are key to transformation. This blog will serve as my daily check-in, capturing the transformation in real-time. From detailed workout regimes and dietary changes to lifestyle adjustments and mental health insights, I am offering a front-row seat to my life and this unique experience.
22nd December
Weigh-in: 84.75kg
Step Count: 12,956
Total Calories burnt: 2,956 (848 active)
Breakfast
- 2 slices of sourdough bread
- 1 teaspoon of strawberry jam and cream cheese
- 2 eggs
- 2 cups of coffee with a shot of full-fat milk
Lunch
- Fish
- Steamed broccoli, cauliflower, and mushrooms
- Pear
Afternoon Snack
- Apple
Dinner
- Glass of red wine
- Bowl of rice
- Fish
- Chinese green cabbage with mushrooms
- Handful of peanuts
Images: 
21st December
Weigh-in: 84.85kg
Step Count: 14.920
Total Calories burnt: 3,219 (1,104 active)
Breakfast:
- 3 slices sourdough bread with strawberry jam and cream cheese 🍞
- 2 eggs 🍳
- 2 cups of coffee with a shot of full-fat milk ☕️
Lunch:
- Steamed wild saltwater fish 🐟
- Cooked cabbage 🥬
- Bowl of rice 200g 🍚
- 1 pear 🍐
- 1 Papagan Orange 🍊
Dinner:
- Steamed wild saltwater fish 🐟
- Steamed broccoli, cauliflower, shiitake mushrooms 🥦🍄
- Bowl of rice 200g 🍚
Images: 
20th December
Weigh-in: 84.9kg
Step Count: 2,566
Total Calories burnt: 2,769 (665 active)
Breakfast:
- 4 slices of baguette
- 1 slice of Serrano ham
- 1 teaspoon paneer cheese and strawberry jam
- 2 eggs
- 2 cups of coffee with a shot of full-fat milk
Lunch:
- Steamed broccoli, cauliflower, shiitake mushrooms
- Steamed wild water fish (米鱼)
Afternoon Snack:
- 1 apple
- 50g mixed nuts
- 1 cup of coffee with a shot of full-fat milk
Dinner:
- tbc
- tbc
- tbc
Images: 
19th December
Weigh-in: 85.3kg
Step Count yesterday: 3,018
Total Calories burnt yesterday: 2,751 (652 active)
Breakfast:
- Half avocado
- 2 eggs
- 2 slices baguette with paneer cheese and honey
- Half German Bretzel
- 2 cups of coffee with a shot of full-fat milk
Lunch:
- Bowl of rice 🍚 (200g)
- Steamed Chinese green cabbage and mushrooms
- Green beans and shrimp
- 2 small chicken drumsticks
- Cup of black coffee
Afternoon Snack:
- 1 pear
- 75g mixed nuts
Dinner:
- 2 Sea Crabs
- Steamed Okra in soy sauce
- Mixed Salad
- 2 glasses of red wine
- A slice of Panettone
Images: 
18th December
Breakfast:
- 2 eggs
- 3 slices of baguette
- Piece of steamed Chinese white bun
- One slice of Serrano ham
- Teaspoon of paneer cheese
- Cup of coffee with a shot of full-fat milk
Lunch:
- Mixed steamed vegetables (celery, mushroom, carrot)
- 200g rice 🍚
- Chicken thigh (150g), thick broth with 1-2 potatoes
Afternoon Snack:
- 1 apple
- Mixed nuts (~75g)
- Cup of black coffee
Dinner:
- Mixed salad with tomato, cucumber, carrots, green beans
- 120g grilled salmon
- Glass of red wine