The Rebuild Begins: From Shredded to Stronger Than Ever
For the last 8 weeks, I took myself from 13% body fat down to a razor-sharp 6%.
No shortcuts. No tricks. Just consistent hard work, a disciplined calorie deficit, and a relentless focus on getting lean.
It was one of the most aesthetic conditions I’ve ever reached, dry, carved, with veins like roadmaps, abs so sharp they looked drawn on, and face lines like a movie villain.
But let me be honest with you…
🧨 The Downsides of Extreme Leanness
Sure, the photos slap. But behind the camera, things felt very different:
- ⚡ Low energy – My daily spark was gone. Even small tasks felt like effort.
- 🧠 Irritable and moody – Little things felt big. Patience? Non-existent.
- 🧱 Poor work capacity and recovery – I could train hard… but not often. Everything hurt. Nothing recovered fast.
- 💭 Food-focused – Every waking thought was about meals, calories, hunger.
- 👕 Looked tiny in clothes – Shirts stopped fitting properly. I didn’t feel powerful.
- 🧟 Face looked gaunt and hollow – That “fitness model” look can make you look ill in real life.
So after holding that condition for 2 full months, it’s time for something else…
🚀 Phase 2: The Comeback Season
Now, I’m reversing the engine.
I’m not just eating more for the sake of it, I’m rebuilding:
- Muscle mass
- Strength
- Cardiovascular conditioning
- Mental edge
The goal?
➤ Get to 10% body fat quickly (regain fullness, strength, hormones).
Then ➤ lean bulk steadily up to March with a hard cap of 15% body fat or 33” waist, whichever comes first.
🏗️ Bulking Blueprint
- Calories: 3,700–4,200 kcal/day depending on output
- Training:
- Strength training – 6x per week (split will evolve — I’ll post about that soon)
- Cardio – 4 to 6x per week (mostly Zone 2 with the odd hard session)
- Steps – 8,000 to 10,000 daily — consistent NEAT to keep fat gain slow
Every metric will be tracked.
Waist. Weight. Photos. Strength. Energy. Mood.
I’m building a body, not just for summer, but for war.
🧠 The Strategy Behind It
I’ve done this before. I know my body.
In my last bulk, I was eating between 3,500 and 4,500 calories and gained slowly and cleanly, just 2.2 inches on the waist across 8 weeks, which landed me right around 12% BF.
This time, with tighter tracking and sharper intent, I’ll make even more progress.
There’s a limit though, and I’m respecting it:
- Max body fat: 15%
- Max waist size: 33 inches
Any time I get close, I’ll adjust. I’m not doing a dirty bulk. I’m not chasing the scale. I’m chasing performance, aesthetics, and health.
✍️ What’s Coming
- A deep dive into my training style, functional meets hypertrophy with performance under fatigue
- Cardio layering methods to stay fit while gaining size
- Supplement stack (no BS, just what I use)
- Real-world physique updates, waist, weight, condition
- Strength benchmarks and PBs
🎯 Final Word
This isn’t just about looking good. It’s about feeling like a weapon again.
To play with my kids without being gassed.
To train with intent, volume, and explosiveness.
To earn size, strength, and presence without losing the sharpness I fought for.
This is my journey back to power, and I’m taking you with me.
💬 Ask Me Anything
Want to know how I trained while shredded?
Need help with your reverse diet or lean bulk setup?
Ask me anything below or DM me, I reply to everything. Always.
Let’s build.
SMARTSFITNESS
, Daniel Smart
Strength & Wellness | Fat Loss | Real-Life Resilience
Smartsfitness 
Leave a comment