Nakama Academy

Still “doing everything right” but the scale isn’t moving?

Most fat-loss plateaus doesn't come down to one big mistake.

It’s usually the small things stacking up:

🍽️ Portions slowly getting bigger
📱 Tracking becoming inconsistent
🏋️ Training without progression
🚶 Daily movement dropping
⏳ Expecting results too quickly

You don’t need to be perfect.

You need to be consistent enough, for long enough, for your habits to actually work.

Stop chasing motivation.
Build the habits that make progress inevitable

🏅Client: Sean. H
📉Weight: 135kgs ➡️ 82kgs
🎯Goal: Lose Body Fat
❌ Problem: Unsure on how to set up calories and macros. Never consistent on diet and training.

Sean started his weight loss journey after being unhappy with the way he looked. It was hard to find a photo of him to use as he always avoided photos.

Sean’s goal was to reduce his body fat as he wanted to be in the healthy BMI range. What I did to accomplish this is to increase his calories from 900 calories which he was currently doing to his maintenance calories. After that period I put him on a 5% calorie deficit, making sure that he was happy with the food he was having. Every couple of weeks we would change variety of food so he didn’t get sick or bored of it.

We had to tailor his program to fit his needs as he was constantly working on his feet which was labour intensive. I made sure he tracked his activity levels such as steps per day so he wouldn’t burn out doing a heap of cardio.

Sean started to track his training protocols and came to release that with the right nutrition & sleep that he was stronger than he thought. Breaking PBs almost every week.

We worked smarter not harder; Sean is still continuing his weight loss journey until he is at a level where he can start a proper muscle building phase.

Through our collaborative efforts Sean has become much more autonomous in his food choices and has taken a liking to meal prepping.

If you’re interested in knowing more,
👆 Click on my link in bio to get started or shoot me a DM 📩

🥇Client: Duyen.T
📉 Weight: 60kg ➝ 52kg
📏 Waist: 72cm ➝ 63cm
🎯 Total measurements: 329cm ➝ 307cm — 22cm down overall

Been working with Duyen for a while now she has never complained once, is one of the hardest workers I know, consistent, accountable and treats setbacks as useful feedback. She has navigated life to the fullness with multiple vacations and holiday destinations and never reverted back to old habits.

Her goal was body recomposition, gaining a better understanding of nutrition and getting stronger.

What I love even more is being able to hear the journey from her perspective what she struggled with before starting, what changed through coaching, the results she achieved and how the process has impacted her life outside of the gym

But teaching you how to train, eat and build habits that actually move you towards the person you want to become.

Massive congratulations on everything you’ve achieved 👏🔥

Want help with your own transformation?

DM me “NAKAMA” and we can get you started!!

Your future health is directly determined by the daily choices you make today.

Most people wait for a wake-up call a doctor’s diagnosis, physical pain, or a sudden loss of mobility before taking action.

Taking control of your body isn’t always convenient, but living with the consequences of neglect is infinitely harder.

Stop reacting to your health and start investing in your physical strength, discipline, and longevity before life forces your hand.

🥇Client: Mark.S
📉 Weight: 115kg ➡️ 81kg
📏 Measurement: 423cm ➡️ 347cm

That is 34kg lost and 23.7cm off his waist but the biggest transformation wasn’t just physical.

When he first came to me, he was frustrated, exhausted and constantly second-guessing himself.

His previous attempts involved extremely low calories, a cardio-heavy approach and even further calorie reductions whenever progress stalled. It left him feeling drained, worried that he had wasted his beginner-gain potential and unsure of what to do next.

His weeks would start strong, but stress, poor sleep, gaming late at night, skipped training sessions and weekend overeating would slowly take over.

He was also constantly changing his program because he was worried about his technique, couldn’t feel certain muscles working and felt like his lifts had plateaued.

What he wanted was simple: A program he could trust.
✅️ Accountability when motivation disappeared.
✅️ Structure that worked around real life.
✅️ And a plan that would help him lose fat, build muscle and feel athletic again.

So that’s what we focused on.
✅️ No starvation calories.
✅️ No punishment cardio.
✅️ No constantly changing exercises.
✅️ No expecting perfection every week.

We built consistency through structured training, realistic nutrition, regular check-ins, form feedback and better routines around sleep, stress and recovery.

Over time, he stopped relying on motivation and started developing the discipline he thought he didn’t have.

Now he is 34kg lighter, significantly leaner, more muscular and living with far more confidence and control.

This is what happens when you stop chasing the most aggressive approach and start following one you can actually sustain.
An incredible transformation and we’re still going.

Ready to stop starting over every Monday? DM me “NAKAMA” and let’s create a plan you can finally stick to.

Burn Fat And Gain Muscle?? MYTH?

You need to R.E.A.P the results:
🏋️ R — Resistance: Train hard and progressively improve
⚡ E — Energy: Stay around maintenance or in a small calorie deficit
🥩 A — Amino Acids: Eat enough protein to support muscle growth
😴 P — Pause: Prioritise sleep, recovery and stress management

Body recomp is most realistic when you’re:
✅ A complete beginner
✅ Returning after time away from training
✅ Carrying enough body fat while following a well-structured program

But if you’ve been training consistently for years, trying to lose significant fat and build significant muscle simultaneously may leave you spinning your wheels.
Sometimes the smartest strategy is to focus on one clear goal at a time:
Fat-loss phase → maintenance → muscle-building phase.
Stop chasing the fastest transformation and start following the strategy that actually suits your body and training experience.

Comment “NAKAMA” or DM me “REAP” and I’ll help you work out which phase you should be in.

🏅Client: Quyen
📉Weight: 72kgs ➡️ 54kgs = 18kg
📏Stats: 373cm ➡️ 302cm = 71cm
🎯Goal: Lose Bodyfat, Increase Confidence and Self Belief, Fix Relationship with Food
❌ Problem: University Student, Binge Eating, Tried Dieting Before with Little to No Results

Quyen lacked self-confidence when I first met her, quiet and reserved, but I saw something in her. A burning desire to be better. I’m very glad I got to meet Quyen and work with her. Not only because she did so well but also because I was able to bring out a radiant and confident version of her.

She’s crushing it! 💪
✅ Improved eating habits & macro tracking
✅ Better awareness of her consumption
✅ Noticeable physical changes
✅ Boosted confidence & self-esteem

📩 DM me “nakama” or click the link in bio to get started on your journey today.

🥇Client: Rocco. M
📉 Weight: 110kg ➡️ 93kg
📏 Measurement: 408cm ➡️ 372cm

17kg down. 36cm lost across overall measurements.

But this transformation was never just about the scale.

When he started, he was 110kg, working a high-stress office job, spending long hours sedentary, then backing it up helping at his family’s pizza restaurant.

🔴 Food was hard to navigate.
🔴 Progress was hard to track.
🔴 Goals felt hard to set.
🔴 And previous injuries made training feel even more challenging.

So we didn’t chase perfection.

We focused on building structure around his real life.

We worked on:

✅ Making food choices easier
✅ Learning how to track without overthinking
✅ Setting realistic weekly targets
✅ Training around previous injuries
✅ Building momentum through consistency
✅ Improving energy, confidence and quality of life

Now he’s sitting at 93kg, with overall measurements dropping from 408cm to 372cm.

That’s not a quick fix.

That’s a lifestyle change.

Fat loss becomes a lot more achievable when the plan actually fits your life, your schedule, your stress, your work, and your responsibilities.

Proud of the work he’s put in.

This is what happens when you stop trying to be perfect and start becoming consistent.

If you’re ready to lose fat without putting your life on hold, DM me "NAKAMA"

2026 HYROX SYD ✅️

🏆 CLIENT: Justin.T
📉 Weight: 85kg ➡️ 72kg (-13kg)
📏 Waist: 97cm ➡️ 84cm (-13cm)

"I've been training for ages... so why do I still look bloated and soft?" That was where we started.

He wasn't lazy.

He wasn't inconsistent.

He was simply putting in effort without a plan.

Despite training regularly, he struggled with:
• Constant bloating
• Stubborn body fat
• Poor body composition
• No real structure around nutrition
• Feeling like every social event would undo his progress

On top of that, he lived a very social lifestyle.
🍜 Restaurant dinners.
🎉 Parties.
🎵 Music festivals and raves.
🍻 Nights out with friends.

Instead of removing those from his life, I taught him how to fit them into his goals.

One of the biggest wins wasn't just the weight loss...
It was finally fixing the bloating that had been making him look and feel uncomfortable every day.

Once we addressed his nutrition, food choices, meal timing, and consistency, his digestion improved dramatically.

✅ 13kg lost
✅ 13cm off his waist
✅ Significantly less bloating
✅ Leaner, more athletic physique
✅ Better relationship with food
✅ A balanced lifestyle he can actually maintain

This is what sustainable coaching looks like.
Not avoiding your friends.
Not giving up weekends.
Not living on chicken and broccoli.

Just learning how to balance your goals with your life.
Because the best transformation isn't the one that's hardest to achieve

It's the one you can maintain. 🥰

DM "NAKAMA" if you're tired of spinning your wheels and want to finally lose body fat, fix your nutrition, and build a physique that lasts.