I went from 13% body fat to 28% and back. Here's what I learned.
At my best I was lean year round. Not by accident I tracked what I ate, trained consistently, and the results reflected that. 13% body fat, felt good, looked good, knew exactly what was going into my body every day.
Over time I stopped paying attention. Not one big decision, just a slow drift. I Stopped tracking what i ate, stopped being intentional, and a few years later I was sitting at 28% body fat without realizing it. I even worked out all the time.
Getting back wasn't complicated. It never is. Calories, protein, training consistently. The fundamentals don't change. What changed was actually holding myself accountable to them every single day, which is harder than people admit.