COMEBACK
PHASE
An Easy Guide by
ZACK CHUG
TABLE OF
CONTENTS
INTRODUCTION
CHAPTER 1:
LAYING THE COMEBACK FOUNDATION
CHAPTER 2:
FAT LOSS, MEAL PLAN & WORKOUT
CHAPTER 3:
ESTABLISHING A HEALTHY ROUTINE
CHAPTER 4:
DEVELOPING MENTAL FITNESS
CHAPTER 5:
OVERCOMING OBSTACLES
WORDS FROM ZACK CHUG
INTRODUCTION
Welcome and Overview of
the Guide’s Purpose
WELCOME TO THIS COMPREHENSIVE COMEBACK PHASE
GUIDE:
In the last 3 months l’ve gained 10kg fat and lost a lot of
muscle as l’ve had a parasite and pneumonia. My body
weight went f rom 72kg to 82kg.
As a result , on social media I received a lot of hate on my
body, which truthfully impacted me mentally, worsened
my body dysmorphia & led me to editing topless pics.
Now, over the next 30 days I will begin my Comeback
Phase by eating only my recipes and sharing my journey
with you guys.
WHAT IS THE COMEBACK PHASE IN A SHORT OVERVIEW ?
• 1 form of Exercise everyday ( can include light walking
& 10K steps )
• Hitting your calorie & protein target everyday (mine is
2000 Cals, 200g protein, go to chapter 2 to work out
your cals / protein needed )
• Minimum 2.5 Litres Water a day
• Minimum 7 Hours of sleep a night
• Zero Distractions - focusing on yourself, your physical
and mental health, doing stuff you love and enjoy ,
career & family time
• Practice Mindfulness everyday (Prayer / journal / read
10 pages a day )
TOGETHER we are going to help each other build strength,
improve our diets, overall wellbeing and most importantly
support one another!
If you are reading this, engage and interact on my daily
Comeback Phase update insta reels to feel the true
community power. Join my exclusive Insta Broadcast
Channel and Facebook Group to get daily updates, food,
f itness, fat loss tips as well as being part of an inspiring
welcoming community which will hold you accountable
and motivate you on your comeback journey .
It is the perfect place to ASK or SHARE any f itness, diet
and motivational advice.
Everyday I will be documenting my 30 day comeback
phase, I would love for you guys to join me in sharing posts
of your FOOD / FITNESS JOURNEY/ TRANSFORMATIONS/
ANYTHING YOU’RE STRUGGLING WITH GYM & DIET
RELATED !
Use the #ZCCOMEBACK for your stories or posts on
Facebook or Instagram:)
I will see and PERSONALLY RESPOND to every single post
f rom you guys, I AM SO EXCITED !!!!
CHAPTER 1
Laying the Comeback
Foundation
I M P O RTA N C E O F S E T T I N G C L E A R G OA L S A N D
INTENSIONS
Setting clear goals and intentions is essential for me
because it provides direction and purpose, guiding
me towards what I truly want to achieve. It helps me
stay focused and motivated, giving me a sense of
accomplishment as I make progress. Clear goals and
intentions also enable me to measure my success, identify
potential obstacles, and adjust my actions accordingly,
leading to greater effectiveness and fulf illment in my
pursuits. With these clear objectives in mind, I can
conf idently work towards achieving my dreams and
aspirations.
IDENTIFYING YOUR STRENGTHS AND AREAS FOR
IMPROVEMENT
Identifying my strengths allows me to leverage my talents,
build confidence, and excel in areas where I naturally shine.
By acknowledging areas for improvement, I can grow,
develop new skills, and overcome challenges, leading to
both personal and professional growth. Recognizing these
aspects of myself empowers me to embrace my uniqueness
and work towards becoming the best version of myself.
Through continuous self-awareness and improvement, I
can unlock my full potential and achieve success in various
aspects of my life. So sit-down with a pen and paper, and
begin to list each strengths and weaknesses.
STRENGTHS
WEAKNESSES
IMPORTANCE OF CULTIVATING A POSITIVE MINDSET
Cultivating a positive mindset and self-belief is vital
b e c a u s e i t e m p owe r s m e to ove rco m e o b s t a cl e s ,
embrace opportunities, and maintain resilience in the
face of adversity, ultimately leading to greater success
and fulf illment in life. Here are some strategies I can
implement to achieve this:
• I’ll keep a gratitude journal and reflect on the positive
aspects of my life, fostering a sense of appreciation and
contentment.
• I’ll challenge negative thoughts by questioning
negative thought patterns and f inding more balanced
perspectives. Instead of thinking, “I’m not good enough
to pursue my dream career; I’ll never succeed,” I’ll
consider, “I may face challenges, but with dedication
and effort, I can learn and grow.”
• I’ll surround myself with positivity by spending time
with optimistic and supportive individuals, creating a
supportive and uplifting environment.
• I’ll focus on solutions, shifting my focus f rom problems
to potential solutions, enabling me to take proactive
steps towards my goals.
• I’ll celebrate even the smallest victories, acknowledging
and appreciating my achievements along the way, no
matter how small they may seem.
• Engaging in positive aff irmations, I’ll use empowering
statements to reaff irm my self-belief and reinforce a
positive mindset.
• I’ll be mindful of my media and content consumption,
limiting exposure to negativity, and instead, seeking
uplifting and inspiring content.
• I’ll practice mindfulness and meditation to increase selfawareness, reduce stress, and cultivate a sense of inner
peace and clarity.
• I’ll view setbacks as opportunities for growth and
learning, embracing them as natural parts of my journey
towards success.
• To instigate positive thinking, I’ll listen to music that
makes me feel good and inspired, such as superhero
theme music composed by Hans Zimmer.
By incorporating these practices into my daily life, I can
nurture a positive and resilient mindset, empowering
myself to navigate challenges with grace and
determination, while remaining open to the abundance
of opportunities that lie ahead.
CHAPTER 2
Fat Loss, Meal Plan &
Workout
HOW TO LOSE FAT?
1. CALORIE DEFICIT: Calorie def icit is the key. Burn more
calories than you consume. It’s as simple as that!
2. CREATING A FITNESS PLAN THAT ALIGNS WITH YOUR
GOALS: When your f itness plan is specif ically designed
for you, it becomes a powerful tool in your journey
towards success.
L e t m e e m p h a s i z e t h e i m p o r t a n c e o f c r ea t i n g a
personalized f itness plan that aligns with your unique
goals. This is the key to achieving sustainable progress
and maximizing your results in the long run.
By tailoring your workouts, nutrition, and lifestyle choices
to your specif ic objectives, you ensure that every step you
take is a step in the right direction. It keeps you on track,
pushing your boundaries and unlocking your full potential.
When aiming to lose fat, it’s essential to f ind the right
caloric balance that works for your body. During the f irst
month, I recommend subtracting 100-200 calories f rom
your Total Daily Energy Expenditure (TDEE). This slight
reduction will help create a caloric def icit, supporting your
fat loss goals effectively.
IF you’re trying to lean bulk and gain muscle, you’ll want
to add 100-200 calories to your TDEE during the f irst
month. This surplus will provide your body with the extra
energy it needs to build muscle mass.
For me I wanted to be in a calorie def icit and eating 1g
of protein per pound of bodyweight to lose fat and gain
muscle over the month. To work out your TDEE click the
link below :
TDEECALCULATOR.NET
3. IMPLIMENTING CARDIO: Cardiovascular exercise plays
a signif icant role in calorie burning, contributing to a
calorie def icit.
I highly recommend incorporating fasted cardio into your
routine. Aim to perform fasted cardio 2 to 3 times a week
for 15 to 20 minutes, preferably on an empty stomach.
This approach can further enhance calorie burning and
support your overall weight loss efforts.
There are many ways to naturally incorporate cardio into
your daily routine, such as:
• Walking to work
• Taking the stairs
• Parking 10 minutes away f rom your destination
• Meeting f riends for a walk instead of a coffee
4. OVERCOMING A FAT LOSS PLATEAU: To initiate progress,
start by reducing your daily calorie intake by 50–100
calories and sustain this reduction for two weeks.
If you do not observe any changes during this period,
consider increasing your cardio duration f rom 20 minutes
to 25 minutes.
5. DETERMINING PROTEIN: Protein is the TOP PRIORITY for
muscle growth.
Here are 4 reasons why HIGH PROTEIN is essential:
• Reduces GHRELIN which is a hormone that makes you
hungry
• Body burns the most calories when digesting protein!
• Reduces cravings since it makes you feel full!
• NEEDED for increasing muscle mass
Therefore, I recommend eating DAILY: One Gram of
Protein Per Pound of Bodyweight.
If you are 218 lbs so aim for 218 of protein per day or more
if you can, but never more than 20g over this!
6. FREQUENCY OF MEALS IN INTERMITTENT FASTING:
Intermittent fasting utilises fat as an energy source for
your body when there is no available fuel (food) to burn.
This approach can promote fat burning and support your
weight loss goals.
BENEFITS OF INTERMITTENT FASTING:
• Stabilizes blood sugar levels.
• Improves brain health and memory Increases insulin.
• Sensitivity in the muscles elevates your growth hormone.
7. And f inally, TRACK YOUR PROGRESS!!
Remember, consistency is key! Stick to these caloric
adjustments and monitor your progress closely. If you
f ind that your progress plateaus or you have any questions
along the way, feel f ree to reach out to me on Instagram.
I’m here to support you on your f itness journey!
I have made a FREE 6-DAY MEAL PLAN and a WORKOUT
PLAN to help you achieve your objectives. If you ever feel
lost or unsure about anything, this plan will guide you in
the right direction.
Additionally, my COOKBOOK’s are available, offering
healthy and delicious recipes to keep you on track with
your diet.
6-DAY MEAL PLAN FOR A 2000 CALORIE DIET
This is an example meal plan for someone eating 2000 calories,
200g protein, as always I recommend trying out other recipes
from my page too for variety and you can adjust them into this
plan accordingly based your calorie needs.
DAY 1
Breakfast: Protein-Packed Breakfast Burrito
Whole wheat tortilla: 2
Scrambled eggs: 4 large
Black beans: 1/2 cup
Low-fat cheese: 1/2 cup shredded
Salsa: 1/4 cup
Total: Approx. 600 calories
Lunch: Chicken Shawarma Bowl
Grilled chicken breast (marinated in low-fat yogurt and
spices): 200g
White rice: 1 cup cooked
Mixed salad: 2 cup
Tzatziki sauce: 1/4 cup
Total: Approx. 700 calories
Dinner: Beef Stir-Fry with Whole Wheat Noodles
Lean beef strips: 200g
Stir-f ry vegetables (bell peppers, broccoli,peas): 2 cup
Whole wheat spaghetti: 1.5 cup cooked
Stir-f ry sauce: 1/4 cup
Total: Approx. 700 calories
DAY 2
Breakfast: Avocado and Egg Toast
Whole grain bread: 2 slice
Mashed avocado: 1/2 medium
Poached egg: 2
Cherry tomatoes, halved: 1 cup
Total: Approx. 550 calories
Lunch: Grilled Chicken Caesar Wrap
Grilled chicken breast: 200g
Whole wheat tortilla: 2
Romaine lettuce: 2 cup chopped
Light Caesar dressing: 1/4 cup
Parmesan cheese: 2 tablespoon
Total: Approx. 750 calories
Dinner: Spaghetti Bolognese
Lean ground beef: 200g
Whole wheat spaghetti: 1.5 cup cooked
Marinara sauce: 3/4 cup
Fresh basil for garnish
Total: Approx. 700 calories
DAY 3
Breakfast: Smoothie Bowl
Mixed berries: 1.5 cup
Spinach: 1.5 cup
Protein powder: 1.5 scoop
Almond milk: 3/4 cup
Toppings: 2 tablespoon chia, 1 banana
Total: Approx. 550 calories
Lunch: Asian Chicken Salad
Grilled chicken breast: 200g
Mixed greens: 3 cups
Mandarins: 1/2 cup
Sliced almonds: 2 tablespoon
Asian-inspired vinaigrette: 1/4 cup
Total: Approx. 650 calories
Dinner: Beef Stir Fry with White Rice
Lean Ground beef: 200g
Vegetables: 2 cup
White rice: 1 cup cooked
Sauce: 1/4 cup
Total: Approx. 800 calories
DAY 4
Breakfast: Mediterranean Veggie Omelette
3 large eggs
1 cup spinach
1/2 cup tomatoes
1/4 olives
1/4 feta cheese.
Total: Approx. 450 calories
Lunch: Korean BBQ Beef Bowls
200g lean beef
1 cup cooked white rice
1.5 mixed vegetables (carrots, spinach)
1/4 Korean BBQ sauce.
Total: Approx. 800 calories
Dinner: Chicken Tikka Masala with Whole Wheat
Naan
200g chicken breast
1/2 tikka masala sauce
3/4 cup cooked white rice
2 whole wheat naan
Total: Approx. 750 calories
DAY 5
Breakfast: Berry Protein Smoothie
1.5 scoop protein powder
1.5 cup mixed berries
1.5 cup spinach, 2 tablespoon chia seeds, 1.5 cup
almond milk.
Total: Approx. 500 calories
Lunch: Turkey and Avocado Wrap
2 whole wheat tortilla
200g sliced turkey breast
1/2 avocado
1.5 cups lettuce
1/2 tomato
Mustard.
Total: Approx. 750 calories
Dinner: Lasagna
Lean ground beef (200g)
Lasagna noodles for 2 layers
1 cup marinara sauce
1 cup part-skim mozzarella cheese
Total: Approx. 750 calories
DAY 6
Breakfast: Avocado Toast with Egg
2 slice of whole grain bread
1 mashed avocado
2 poached egg
Total: Approx. 600 calories
Lunch: Grilled Salmon Salad
200g grilled salmon
3 cups mixed greens
1 cup cherry tomatoes
1/2 cucumber
1/4 cup balsamic vinaigrette
Total: Approx. 700 calories
Dinner: Chicken Fajitas
200g chicken breast
2 cups bell peppers and onions
3 whole wheat tortillas
1/4 guacamole.
Total: Approx. 700 calories
ADJUSTMENTS:
Increase Calories: Add an extra serving of carbs (e.g., rice
or pasta) or healthy fats (e.g., nuts or avocado) to meals,
or include a high-protein snack.
Decrease Calories: Reduce portions, especially of carbs
and fats; choose low-calorie vegetables as f illers.
Dietary Needs: Substitute ingredients based on dietary
restrictions; use gluten-f ree grains if necessary, or replace
dairy with plant-based alternatives.
This plan aims at a caloric range of approximately 2000
calories per day. It is adaptable to individual dietary needs
and preferences.
WORKOUT PLAN
Here are a few details that will outline the workout plan:
• Workout time → 1 hour 30 minutes MAX.
• Rest time between sets → 2 minutes
• Chug’s PRE WORKOUT SECRET = 0.5g-1g of Himalayan
salt with diluted squash and CREATINE
This is split into 2 workouts that I have labelled as 1 and 2.
*RPT= Reverse Pyramid Training style
Workout 1: Chest, Shoulders, Triceps
• Incline Bench Press: 3 sets (RPT - 4,6,8 reps)
• Standing Overhead Shoulder Press: 3 sets (RPT - 4, 6, 8)
• Weighted Dips: 3 sets (RPT - 4, 6, 8)
• Lateral Raises: 3 sets x 8-12 reps
• Tricep Rope Push Downs: 3 sets x 8-12 reps
Workout 2: Back, Biceps, Traps, Legs
• Weighted Chin ups: 3 sets (RPT - 4, 6, 8)
• Incline Seated Dumbbell curls: 3 sets (RPT - 4, 6, 8)
• Squats: 3 sets (RPT - 4, 6, 8)
• Bent Over Flys: 3 sets x 8-10 reps
• Calf Raises: 6 sets – 12, 10, 8, 6, 6, 6 reps
Alternate between Workout 1 and Workout 2, 3 times a
week on non-consecutive days. For Example,
• Week 1 : 121
Monday : Workout 1
Wednesday : Workout 2
Friday : Workout 1
• Week 2 : 212
Monday : Workout 2
Wednesday : Workout 1
Friday : Workout 2
Then repeat Week 3 as 1, 2, 1, and so on! Here is a table to
illustrate the same idea to make things clearer:
M
T
W
T
F
S
S
Week 1
1
Fasted
Cardio
2
Fasted
Cardio
1
Rest
Rest
Week 2
2
Fasted
Cardio
1
Fasted
Cardio
2
Rest
Rest
Week 3
1
Fasted
Cardio
2
Fasted
Cardio
1
Rest
Rest
Week 4
2
Fasted
Cardio
1
Fasted
Cardio
2
Rest
Rest
Aim to get in 2/3 sessions of fasted cardio per week:
• For 20 minutes in the morning on an empty stomach
• I always recommend incline walking on a treadmill/
Stairmaster for cardio
• Both provide an effective cardiovascular stimulus, the
days you do cardio aren’t that important as long as it’s
not on a training day
CHAPTER 3
Establishing a Healthy
Routine
THE ROLE OF A WELL-ROUNDED DAILY ROUTINE IN
PERSONAL DEVELOPMENT
A well-rounded daily routine is essential for one’s
personal development , it provides me with structure and
consistency, enabling me to prioritize and dedicate time
to various aspects of growth, such as learning, physical
health, emotional well-being, and pursuing goals.
DESIGNING A MORNING AND EVENING ROUTINE FOR
OPTIMAL PERFORMANCE
Everyone has different lifestyle’s and commitments but
there is always somewhat of a routine that can be put in
place. For me, during this comeback phase my mornings
looked like this;
• Wake up 8am
• Open blinds, Make bed
• Glass of water
• Shower and get changed
• Pray
• Black coffee & take vitamins
• Work
It doesn’t need to be anything crazy, just something
consistent. Stacking up the small wins in the morning will
help you achieve bigger ones throughout the course of
the day. Start as you mean to go on!
INCORPORATING EXERCISE, MINDFULNESS, AND SELFCARE PRACTICES
Incorporating exercise, mindfulness, and self- care
practices in my routine is crucial for achieving success as
they form the foundation for a healthy and focused mind
and body. Regular exercise boosts my energy levels,
enhances productivity, and reduces stress, enabling me
to perform at my best.
M i n d f u l n e s s c u l t i va te s m e n t a l c l a r i t y, e m o t i o n a l
resilience, and the ability to stay present, allowing me to
approach challenges with a calm and centered mindset.
Meanwhile, self-care practices nourish my overall wellbeing, empowering me to sustain peak performance and
navigate obstacles with greater ease.
Some examples of how I incorporate these practices
into my daily life include going to the gym, engaging in
running and walking to stay active, practicing meditation
to foster mindfulness, and taking nature walks to connect
with the outdoors. Spending quality time with my family
helps me maintain a strong support system and balance
in my life. Journaling allows me to reflect, process my
thoughts, and express myself creatively, contributing to
my mental well-being.
By embracing these practices consistently, I create a
harmonious synergy that propels me towards success,
both personally and professionally. These habits enhance
my overall health and contribute to a balanced and
fulf illing lifestyle, enabling me to perform at my best in
all aspects of life.
HERE IS AN EXAMPLE OF A DAILY ROUTINE YOU CAN
ALTER AND PERSONALISE BASED ON YOUR LIFESTYLE :
TIME
ACTIVITY
8:00 AM
Wake up, hydrate
8:30 AM
Nourishing breakfast with protein
9:00 AM
Mindfulness practice and goal setting
10:00 AM
Productive work with breaks
TIME
12:00 PM
ACTIVITY
Wholesome lunch with greens and lean
proteins
1:00 PM
Creative hobby or personal skill development
2:30 PM
Energizing walk or exercise
3:30 PM
Continue productive work with focus
5:00 PM
Healthy snack and short relaxation
6:00 PM
Quality time with family/f riends
7:00 PM
8:00 PM
Balanced dinner with veggies and whole
grains
Calming activity before bedtime
TIME
ACTIVITY
9:00 PM
Unplug f rom devices and relax
10:00 PM
Aim for 7-9 hours of restful sleep
CHAPTER 4
Developing Mental Fitness
TECHNIQUES TO BUILD RESILIENCE AND MANAGE STRESS
Building resilience and managing stress are essential skills
to navigate life’s challenges effectively. I’ve personally
found the following techniques to be the most helpful:
1. Positive ref raming: I train myself to look at stressful
situations f rom a more positive perspective. I seek
opportunities for growth and learning in diff icult
experiences, which helps me f ind silver linings even in
challenging moments.
2. Mindfulness and meditation: I practice mindfulness
to stay present and reduce the impact of stress on my
mind and body. Engaging in meditation promotes
relaxation and enhances my emotional well-being,
allowing me to approach stressful situations with a
clearer and calmer mindset.
3. Physical exercise: Regular physical activity is
a crucial part of my stress management routine.
E n g a g i n g i n exe rc i s e re l ea s e s e n d o rp h i n s , t h e
“feelgood” hormones, which signif icantly reduce stress
and improve my overall resilience.
4. Social support: Staying connected with f riends,
family, or support groups is vital for coping with stress
effectively. Having a reliable support network allows
me to share my feelings and experiences, providing me
with comfort and encouragement during challenging
times.
5. Set realistic goals: I break down large tasks into
smaller, manageable goals. This approach helps me
avoid feeling overwhelmed and provides a sense of
achievement as I make progress step by step.
6. Time management: I organize my daily activities and
prioritize tasks to reduce stress f rom feeling rushed or
overwhelmed. Proper time management ensures that
I can focus on essential tasks without unnecessary
pressure.
7. Self-compassion: During stressful times, I treat
myself with kindness and understanding. I avoid selfcriticism and instead, practice self-compassion and
self-care, which helps me maintain a healthy and
supportive relationship with myself.
8. Breathing exercises: I practice deep breathing
techniques to calm my body’s stress response and
promote relaxation. Taking intentional deep breaths
helps me center myself and regain composure in
stressful situations.
9. Limit exposure to stressors: Identifying sources
of stress in my life and f inding ways to reduce or
avoid them when possible is crucial. Setting healthy
boundaries and managing my environment helps me
maintain a more peaceful and balanced state of mind.
By incorporating these stress management techniques
into my daily life, I am better equipped to handle life’s
challenges with resilience and maintain a positive outlook,
ultimately leading to a healthier and more fulf illing
lifestyle.
DEVELOPING EFFECTIVE HABITS FOR CONTINUOUS
LEARNING AND MENTAL GROWTH
I cannot stress enough how crucial it is to develop
effective habits for continuous learning and mental
growth. It’s all about unlocking our full potential, leading
to personal development and increasing our chances of
achieving success in ALL aspects of life.
And let me tell you, this Comeback Phase has a plethora
of these empowering habits that will enable you to do just
that! By incorporating these habits into your life, you’ll
witness results.
THE POWER OF AFFIRMATIONS AND VISUALIZATION FOR
SUCCESS
The power of aff irmations and visualization lies in your
ability to harness the mind’s potential to shape our reality
and influence our actions, emotions, and beliefs positively.
AFFIRMATIONS:
Aff irmations are a powerful tool that I’ve incorporated
into my daily routine. These positive statements, when
repeated regularly, have the incredible ability to aff irm the
traits, goals, and outcomes I desire. It’s like reprogramming
my subconscious mind, gradually replacing any selflimiting beliefs with empowering ones.
This practice has made a signif icant impact on my life. By
consistently reinforcing these aff irmations, I’ve noticed a
remarkable increase in self-conf idence, motivation, and
a more positive outlook on life. It has been instrumental
in helping me overcome challenges and stay focused
on a chievin g my objec tives. I truly believe in th e
transformative power of aff irmations, and I can’t wait
for you to experience the same positive change they can
bring into your life.
VISUALIZATION:
Visualization has been a game-changer in my journey
towards success. It’s a powerful mental practice where I
create vivid and detailed images of achieving my goals
and desired outcomes. By imagining myself successfully
accomplishing what I want, I activate the same neural
pathways in my brain as if I were experiencing it in reality.
This technique has had a profound impact on my
conf idence and focus. By visualizing my success, I’ve
found it easier to take the necessary actions and stay
committed to my aspirations. It’s like building a mental
blueprint for the life I want, and it has truly made a
difference in my achievements. I encourage you to give
visualization a try and witness how it can help you stay
motivated and focused on your own path to success!
Believe me when I say that aff irmations and visualization
have been the secret sauce in my journey towards success.
These practices work hand in hand to align my thoughts,
emotions, and actions, creating a powerful and positive
mindset that fuels my determination to achieve my goals.
With aff irmations, I reinforce positive statements regularly,
replacing any self-limiting beliefs with empowering ones.
This helps build my conf idence, motivation, and outlook
on life, setting the stage for growth and achievement.
But it doesn’t stop there. Visualization takes it to
another level. By vividly imagining myself successfully
accomplishing my goals, I activate the same neural
pathways in my brain as if I were experiencing it in real
life. This boosts my focus and commitment, making it
easier to overcome obstacles and stay on track.
The synergy between aff irmations and visualization is
astounding. It empowers me to believe in my abilities
and increases the likelihood of turning my vision into
a tangible reality. Trust me, once you harness the
power of these practices, you’ll be amazed at how they
transform your life and attract opportunities beyond your
imagination!
CHAPTER 5
Overcoming Obstacles
Handling setbacks and staying motivated has been a
journey of developing a resilient mindset and taking a
proactive approach. I’ve learned to embrace a growth
mindset, seeing setbacks as opportunities for learning and
growth instead of viewing them as failures. When faced
with challenges, I make a conscious effort to analyze the
situation objectively, identifying areas where I can improve
and taking actionable steps to move forward.
During tough times, seeking support f rom mentors,
f riends, or family has been invaluable in maintaining a
positive outlook. Additionally, I f ind that visualizing my
success helps me stay motivated and focused on my goals,
even when faced with obstacles.
It’s essential to remember that setbacks are a natural
part of any journey, and I’ve come to realize that with
determination and a solution-oriented mindset, I can
navigate through them and stay on track towards
achieving my objectives.
HANDLING SETBACKS AND STAYING MOTIVATED CAN BE
ACHIEVED THROUGH THE FOLLOWING STRATEGIES:
1. Embra ce a Grow th Min dset: See setbacks as
opportunities for learning and growth, rather than
failures. Embrace the idea that challenges are a normal
part of any journey towards success.
2. Analyze and Learn: Take a step back to objectively
analyze the setback. Identify the factors that led to it
and the lessons to be learned. Use this knowledge to
make informed decisions moving forward.
3. Set Realistic Goals: Break larger goals into smaller,
achievable milestones. Celebrate your progress along
the way, using each accomplishment as motivation to
keep going.
4 . Seek Support: Reach out to mentors, f riends,
or family for encouragement and advice. Having a
supportive network can provide valuable insights and
motivation during tough times.
5. Focus on Solutions: Instead of dwelling on the
setback itself, direct your energy towards f inding
solutions and actionable steps to overcome obstacles.
6. Practice Self-Compassion: Be kind to yourself and
avoid self-criticism. Acknowledge that setbacks are
a natural part of growth and treat yourself with the
same compassion you would offer to a f riend facing a
challenge.
7. Visualize Success: Use visualization techniques to
picture yourself successfully overcoming obstacles and
achieving your goals. Visualizing success can boost
your conf idence and maintain motivation.
8. Stay Flexible: Be open to adapting your plans when
needed. Flexibility allows you to adjust to unforeseen
circumstances and continue moving forward.
Remember that setbacks are temporary, and with a
resilient attitude and a proactive mindset, you can turn
them into opportunities for growth and stay motivated on
your journey towards success.
EMBRACING FAILURE AS A STEPPINGSTONE TO GROWTH
Embracing failure as a steppingstone to growth has
been a crucial aspect of my personal and professional
development. I’ ve come to realize that failure isn’t
something to fear, but rather an opportunity to learn,
adapt, and build resilience.
Each failure has allowed me to gain valuable insights,
helping me improve and become a better version of
myself. By ref raming failure as a natural part of the
learning process, I’ve been able to overcome fear and
hesitation. This shift in perspective has empowered me to
take calculated risks and embrace innovation, which has
been instrumental in propelling me forward on the path to
success. I now approach challenges with a more positive
and open mindset, knowing that every setback is an
opportunity for growth and improvement.
DEVELOPING RESILIENCE IN CHALLENGING TIMES
Developing resilience in challenging times has been
essential for maintaining my mental and emotional
well-being. One key strategy that has worked for me
is cul tivating a positive mindset, where I focus on
the aspects I can control and ref rame challenges as
opportunities for growth.
I’ve found that building strong support networks with
f riends, family, or support groups provides a valuable
emotional safety net during diff icult periods. Having
people to lean on and share my feelings with has made
a signif icant difference in how I handle tough situations.
Additionally, practicing adaptability and flexibility in my
thinking and actions has helped me navigate uncertainty
more effectively. Being open to new approaches and
willing to adjust my plans when needed has been
empowering.
En ga gin g in self- care a c tivities, such as exercise,
meditation, or hobbies, has been crucial in boosting my
resilience. These activities promote a sense of balance and
grounding during tough times, helping me recharge and
stay focused.
I remind myself that resilience is a skill that can be
developed and strengthened with practice. Each time I
face a challenge and bounce back, I become more adept
at handling future obstacles. By embracing resilience, I’ve
discovered that I can bounce back stronger f rom life’s
challenges and maintain a positive outlook even during
diff icult moments.
WORDS FROM ZACK CHUG
Please do not hesitate to reach out to me whilst partaking on this
journey. I will be here for you guys every step of the way! You will be
unrecognizable at the end of this phase. Take progress photos along the
way and document your time in this super state!
I have amassed my success in f itness, my career and overall mental
strength by incorporating this lifestyle. This WILL help you break out
of that plateau, get back on track or accelerate your success. I am a
walking testimony. I want to help each and every one my followers as
much as possible. I want you to embark on this journey with me and
make the world a better place. But that starts with you. It starts with you
becoming the best version of yourself. Living up to your full potential.
I believe in you and know you can do it! Just the fact you are reading
this right now is evidence of that!
Never give up! Always keep pushing and believe in yourself and your
dreams , you owe it to yourself to unlock your true potential