Khanwarriorfit

Embracing the grind  "Some days will be tough. The weather will be cold, time limited, stoumach empty and much to do. All we want to do is a have a day off and live our own routine. But we mustn't - as life requires our duty from us. Get up and get on with it - embrace the grind". Junaid - May 2025 (around 6am) Beautiful English Countryside at 7am The Daily Struggles  Each day comes with it a new/existing set of challenges - and we must rise to them - every single day. Things may not be pretty and it might be a struggle - appearing to others as if you are suffering. But, what you are really doing is being disciplined and focus - hyper-aware of what you need to do, your surroundings, your time - and ultimately getting it done.  The truth is, every day will have some sort of struggle in it - this is the truth of life. But how you get through these days and endure them, speaks large volumes about your character and attitude.  The daily struggles can be things like: Waki...

 Bringing the body back to life (REFEEDS) Once you start getting lean, strategically incorporating refeeds becomes crucial—not just for maintaining fat loss and keeping your metabolism humming, but also for staying mentally sharp throughout the process. Use them wisely and at the right time. This article breaks down what refeeds are, how they work, and when to implement them. ⚠️ Important: Do not apply the information below unless you've already achieved a decent level of leanness and lost a fair amount of fat. Refeeds are not to be used casually or too early in the process. Refeed May 2025  What is a refeed  Think of a refeed as a brief, controlled diet break—typically just for a day—where you deliberately increase your carbohydrate intake (sometimes up to 4x your usual amount), slightly bump up protein, and keep fats low. The goal is to refill depleted glycogen stores in the muscle, effectively bringing your body "back to life." Refeeds are commonly used by bodybu...

 The Power of Early Mornings " Early mornings are a game-changer. Up before the world, ready to crush the day. If you think you don’t have enough time, start waking up earlier—way earlier. 5am is a solid start. ". Me - 1st June 2025 - 0530am Early sunrises  5am Starts The alarm blares at 4:50am, and your instinct is to hit snooze and drift back to sleep. Not today. When the snooze ends, you roll out of bed. Sunlight peeks through the gaps in your curtains. Groggy, you stretch and get moving—the day has begun. Make your bed, hop in the shower, brew a coffee—there’s work to do. 5am starts (or earlier) are pure gold. You’re awake before most people, primed to tackle the day. What’s better than that? Start strong and keep the momentum going. Mornings are simply beautiful Why I get up early (and past journeys) To get more done. Waking up early gives you time to plan your day, especially before work. It lets you start on your terms, setting a strong foundation. The day feels...

Cut the fat "As with your physique you msut remove the unneeded excess so with your mind and life - remove the fat, cut the bloat and watch your life transform". Junaid Khan - The Shredder - May 2025 It's time to to cut the fat How excesses Accumulate  There comes a time in a man's life where he must rise to the occasion and shake off the complacency that surrounds him. And this article might just be your wake-up call. There are many different areas that might need improvement – I won’t get into the specifics of each right now (that’s for another article) – but suffice to say: you must get up and stop being lazy. Cut the excesses of your life  Shake Off the Cobwebs There comes a time in a man's life where he must rise to the occasion and shake off the complacency that surrounds him. And this article might just be your wake-up call. There are many different areas that might need improvement – I won’t get into the specifics of each right now (that’s for another art...

 Cultivate your inner warrior spirit "We all have that warrior spirit within - unleash it and let it out - do not cower and run - instead face life head on. Become unstoppable ".  Porthcuro Beach, Cornwall - May 2025 The Inner Warrior As men, we all have that inner warrior. The problem is, quite often it has been dampened and left to die. We must revive it – but a word of caution: it won't be easy. The inner warrior needs fuel to come to the surface – and stay there. Years of neglect, of listening to others, bending to society’s will and ultimately becoming a shadow of the man you could be, have led to the present scenario – the inner warrior is dying. But he is not dead yet. Our inner warrior always comes to the rescue in times of peril, anguish and danger. But he should actually be the heartbeat of life – here for even the most menial of tasks. Inner warrior = masculinity. Where has yours gone? Where has your inner warrior gone? Cultivating your Warrior Spirit  It ...

Failing the 300kg Deadlift - Before I even got there The goal was always to get to 300kg, and despite the advances in strength, I ultimately failed at 280kg, without giving 300 a real good go. Deadlifting 220kgx6 in December 2023 Context The goal to pull 300kg really took shape after the strength gains of 2023/24. I managed to take my deadlift from a 1RM of 220kg all the way up to 260kg. The following year (2024–25), I added another 15kg, getting to 275kg. I even managed a 280kg pull in December 2024. This was achieved by pushing my bodyweight from around 80–82kg all the way up to over 105kg. 80kg vs 105kg How it started The first big weight gain began in 2023 as I steadily increased my calories and finally broke past 200lbs (July 2023). After that, my weight — and deadlift — exploded. In a few weeks, the progression looked like this: Early July 2023: First time hitting 220kg in 3 years. Following week: 220kg x 2 reps. Early August 2023: 230kg x 2 (new PR — first time eve...

"Before you say yes to someone, remember, it’s far better to say no than to say yes and cancel later down the line." An Old Friend - June 2018 Do you over-commit? What happens when you over-commit Over-committing is actually quite normal. We get excited about the idea of a plan, either because we make it ourselves or we're convinced into it. Then, when the time comes, we don't want to follow through and end up cancelling. The issue here is that we're not really asking ourselves whether we truly want to do the thing in the first place. Worse still, we make plans in the heat of excitement, only to back out as the date approaches. Don’t over-commit. Be spontaneous, but don’t agree to or create plans unless you’re genuinely sure about them. And once you do – stick to it. Under-commit instead. Choose to under-commit and over-deliver  Choose to over-deliver When you make a plan – honour it. Over-delivering can also mean being spontaneous and stepping up in those moments...

 "Be patient. Learn to understand situations before emotionally reacting. Take a moment to think and listen ".  Mr Khan Snr. November 2002 Take a moment Before any outburst, take a moment to pause. Oftentimes, when faced with adverse scenarios, we choose a 'fight or flight' response and react emotionally. Many times, these emotions stem from the lower regions of our being, leaving us with regret once the situation has passed. However, we can avoid these situations altogether by exercising restraint in key moments. Choose to rise above the clouds and act from the higher regions of your being. This is what patience is – staying calm in the storm. Breathe Breathe. Many situations could be avoided if we simply took a breath. When you take a deep breath, you create a moment to pause and reflect. Such moments are normal yet rare in the hyper-paced society we live in today. Breathe and assess the situation plainly, for what it is. Don't rush to a conclusion. Just asses...

  “There is no easy way. There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration, and discipline.” ―  Jocko Willink,  Discipline Equals Freedom: Field Manual Discipline requires early mornings like this (5:15am) Why Discipline is so Important      Discipline is freedom. To live a life of discipline is to live an ordered, structured, and ultimately happy life. When you are disciplined, you do what needs to be done regardless of how you feel. There is a certain consistency to your life, and things get done. Progress starts to be made, and when you look back, you realise just how far you’ve come. Discipline is the act of doing the things you said you would do, regardless of how you feel—not once or twice but every single time. When something comes up in your life, you have the discipline to deal with it based on your value system. To live a life of discipline may seem boring and torturous to...

 "These times will all mean something - but only if you are willing to work - right now, doing the MOST you can." HIGHER SELF It's happening for a reason What is happening right now is meant to be, and deep down, you knew this would come. The problem many of us have is that we avoid situations for as long as possible – but they always come around in the end – in some way, shape, or form. Rather than avoiding them, we should be actively trying to experience, and eventually solve, these situations. I know it sucks, but it’s here now, so we must learn to live with it. Reframe the narrative around the story. What’s happening is a life lesson and something that must be experienced. Better to resolve it now than in the future – when things could be ten times worse. Everything happens for a reason Do it NOW With every precarious situation we face, there is an opportunity to take action, and we mustn’t delay. To do it now, or even earlier, is to succeed. To delay is to inevitably...