🧠 Introduction: Why I Started
I didn’t start training to impress anyone.
I started because I was tired of feeling average — mentally, physically, and emotionally.
The gym became my place of clarity, a place where everything made sense:
you put in the work, and you get the result. No shortcuts, no noise, no lies.
I wasn’t always consistent. I failed more times than I’d like to admit.
But each time I fell off, I came back stronger — and that’s what this guide is about:
real growth, built one rep, one day at a time.
🏋️ The Philosophy
Forget perfection. Forget motivation.
The gym isn’t about hype — it’s about showing up when no one else does.
You don’t need to go hard every day; you need to go again every day.
-
Discipline > Motivation
Motivation fades. Discipline stays.
Don’t wait to “feel like it.” Just start. -
Progress Over Ego
You’re not here to prove anything. You’re here to improve.
Track your numbers, respect the process, and leave your ego at the door. -
Patience Builds Power
Real strength doesn’t show in a month. It shows in a year.
Every session compounds — slowly, silently, but relentlessly.
🗓️ My Routine (Simplified)
Day 1 — Push: Chest / Shoulders / Triceps
Day 2 — Pull: Back / Biceps / Rear Delts
Day 3 — Legs: Quads / Hamstrings / Calves
Day 4 — Rest or Active Recovery
Repeat.
I train 4–6 days a week depending on recovery.
Sleep, nutrition, and mindset matter as much as lifting — maybe more.
🥗 Nutrition Principles
No extreme diets. Just control and awareness.
I eat clean 80% of the time, and enjoy life the rest.
- Prioritize protein (1.6–2.2g per kg of bodyweight)
- Drink water — a lot of it
- Avoid liquid calories and junk “shortcuts”
- Track when needed, but don’t obsess
The goal isn’t restriction — it’s control.
Know what you’re doing, and own it.
💬 Final Thoughts
The gym changed my life — not because of how I look,
but because of who I became in the process.
Every rep is a reminder that discipline creates freedom,
and the body you build is just proof of your mindset.
So if you’re starting today — don’t overthink it.
Just show up.
Again and again.
Because one day, when you look back,
you’ll realize the gym didn’t just build your body.
It built your character.
— Deniz Bakır