Rebuilt by Tubs

09/11/2026

REBUILT ❤️💪

Exactly one year ago today, on 9 November 2025, the photo on the right was taken. The photo on the right was taken about two weeks ago.

I had no idea back then what the next year would bring. Heart failure, fear, difficult decisions… and the determination to rebuild my life.

Looking at these photos together makes me grateful for every opportunity to keep going. Every walk, every gym session, every change in my eating habits and every day I chose to show up for myself and my family has mattered.

My faith, my family and the people who stood beside me have carried me through so much. 🙏❤️

There is still work ahead, but today I’m taking a moment to appreciate how far I’ve come.

And yes, I know I look just like my dad… everyone’s saying it! 😂❤️

This is my REBUILT journey. One day at a time.

06/11/2026

❤️🖤 REBUILT | CAYLA’S JOURNEY

SOMETIMES THE SCALE DOESN’T MOVE, BUT YOUR BODY IS STILL CHANGING!

For weeks, Cayla felt like she was getting nowhere. Her weight hovered around 75 kg, and despite showing up, training hard and staying consistent, the results just weren’t reflecting the effort she was putting in.

There were frustrating days, difficult weeks and moments when she questioned whether anything was changing.

But she never stopped showing up.

And this morning, the results spoke for themselves!

🔥 80.8 kg → 72.9 kg
✅ 7.9 kg total weight lost
✅ 9.2 kg estimated body fat lost
✅ Body fat: 43.4% → 35.5%
✅ Muscle mass: 42.6 kg → 44.0 kg
✅ Visceral fat index: 15 → 11

And here’s the incredible part: while losing weight, she’s actually increased her estimated muscle mass by 1.4 kg!

This is why we don’t judge progress by the scale alone.

To Cayla: I’m incredibly proud of you. I know how hard these past few weeks have been, but you’ve proved that consistency pays off, even when the results take time to show.

REBUILT isn’t about perfection. It’s about refusing to give up on yourself.

One workout. One healthy choice. One day at a time.

THE REAL SECRET? CONSISTENCY. 💪

04/11/2026

REBUILT – CONSISTENCY IS THE REAL SECRET!

On 22 February 2026, I was lying in a hospital bed with a heart functioning at just 20–25%. My weight was 141.8 kg, and my future was uncertain.

Today, I’m back in the gym, rebuilding my strength, my health and my life.

But here’s what I’ve learnt through this journey…

Motivation comes and goes. CONSISTENCY is what changes your life.

It’s not about one perfect workout, one healthy meal or one good day.

It’s about showing up again tomorrow. And the day after that.

It’s about making the right choices when nobody is watching, pushing through the days you don’t feel like it and understanding that progress takes time.

Some days I’m stronger. Some days I’m tired. Some days the scale doesn’t move.

But I keep showing up.

Because I’ve learnt that the small things you do consistently eventually become the big things that change your life.

I’m not chasing perfection anymore. I’m building a lifestyle I can maintain for the rest of my life.

You don’t have to be the strongest. You don’t have to be the fastest. You just have to refuse to give up on yourself.

One day at a time. One rep at a time. One choice at a time.

I’m still a work in progress. I’m still being REBUILT.

REBUILT – By Tubs Lingham

02/11/2026

💪 ANOTHER DAY OF CONSISTENCY – MY DAILY NUTRITION & FITNESS TRACKING!

One thing I’ve learnt on this journey is that you can’t out-train a bad diet. What you put into your body is just as important as the work you put in at the gym!

Today was another day of tracking my meals, weighing my portions and making sure I’m giving my body the nutrition it needs while continuing to lose fat and build muscle.

🥚 Breakfast: My usual protein-packed omelette with vegetables, seeded toast, avocado and seeds.

🍌 Pre-Gym: Rolled oats and banana.

🍗 Lunch: Skinless Nando’s chicken breast with a green salad.

🐟 Dinner: 175 g salmon with a massive portion of stir-fried vegetables.

🥩 Evening Snacks: Homemade low-sodium biltong, popcorn and my usual Greek yoghurt bowl with blueberries, walnuts, flaxseed and dark chocolate.

☕ Coffee: 3 cups with unsweetened almond milk.

📊 TODAY’S ESTIMATED NUTRITION

🔥 Calories: 2,075 kcal
💪 Protein: 190 g
🥦 Carbohydrates: 157 g
🥑 Fat: Approximately 54 g

🏋️ TODAY’S EXERCISE

💪 1 hour of resistance training at the gym
🏖️ 1 hour of walking on the beach
⏱️ Total: 2 hours of physical activity!

I’ve learnt that carbohydrates aren’t the enemy, protein is essential for maintaining muscle, and you don’t have to starve yourself or give up the foods you enjoy to make progress.

Even my evening popcorn and homemade biltong have a place in my diet!

From 141.8 kg when I was hospitalised in February to approximately 98.8 kg today — that’s 43 kg down!

It’s been a journey of rebuilding my health, changing my relationship with food and learning that sustainable results come from consistency, not extreme dieting.

I’m not chasing perfection. I’m building a lifestyle I can maintain for the rest of my life.

43 KG DOWN. STILL TRAINING. STILL LEARNING. STILL REBUILDING.

One meal, one workout, one day at a time!

30/10/2026

📖 IT’S OFFICIAL! THE FIRST COPY OF REBUILT HAS BEEN PRINTED! 🙌🔥

What an incredible moment! Holding the very first printed copy of REBUILT in my hands is something I once could only dream of.

From the darkest chapters of my life to standing here today with my story in print — this journey has been nothing short of extraordinary.

The book is now heading for its FINAL PROOFREAD before its official release! 📚

🔥 PRE-ORDERS ARE NOW OPEN! 🔥

📖 REBUILT – My Journey from the Ashes

💰 R199 per copy

If you’ve been following my journey and would like your own copy, NOW is your chance to place your order!

This isn’t just a book about my life. It’s a story of addiction, loss, second chances, faith, family, resilience and the power of never giving up.

If my story can inspire even one person to believe that their life can change, then every chapter was worth writing.

❤️ A very special THANK YOU to Harry’s Printers for making this dream possible! Thank you for believing in my story and helping turn years of memories, struggles and triumphs into something I can finally hold in my hands. Your support in bringing REBUILT to life means more than words can express!

From rock bottom to REBUILT. And now, from a dream to a real book. 🙏

📲 Comment “REBUILT” or send me a private message to secure your copy!

30/10/2026

🔥 REBUILT – THE SCALE DOESN’T TELL THE WHOLE STORY! 🔥

On 22 February 2026, I was lying in a hospital bed, weighing 141.8 kg, with my heart functioning at just 20–25%.

My life had changed overnight. I was facing heart failure, diabetes and an uncertain future.

But I made a decision that day.

I wasn’t going to give up on myself. I was going to REBUILD. 💪

Today, 30 October 2026, I’m sharing something that has taught me another valuable lesson.

📊 MY LATEST 37-DAY PROGRESS:

⚖️ Weight: 98.8 kg → 98.1 kg
🔥 Body Fat: 24.3% → 21.8%
💪 Estimated Muscle Mass: 69.7 kg → 71.7 kg
❤️ Visceral Fat Rating: 9 → 7
📉 Estimated Fat Mass: Down 2.6 kg

These are smart-scale estimates, but the overall trend is encouraging.

I’ve lost just 700 grams on the scale, yet my body composition is moving in the right direction!

And that’s exactly why I’m sharing this.

There was a time when I believed that if the number on the scale wasn’t dropping, I wasn’t making progress.

I’ve learned that progress is about so much more than weight.

It’s about getting stronger.
It’s about becoming healthier.
It’s about showing up when you don’t feel like it.
It’s about discipline when motivation disappears.
It’s about making a promise to yourself and keeping it.

From 141.8 kg to 98.1 kg — 43.7 kg down!

But my biggest achievement isn’t the weight I’ve lost.

It’s the life I’ve gained. ❤️

I’m still training, still walking, still watching what I eat and still working towards becoming the healthiest version of myself.

Some weeks the scale goes up. Some weeks it comes down. But I refuse to let one number define my journey.

Eight months ago, I was fighting to get my health back.

Today, I’m fighting to make the most of the second chance I’ve been given.

🙏 God gave me another opportunity at life. What I do with that opportunity is my responsibility.

To anyone feeling discouraged because the scale isn’t moving:

DON’T QUIT.

Your progress might be happening in ways you cannot see yet.

Keep showing up. Keep making better choices. Keep believing that change is possible.

You don’t have to be perfect. You just have to refuse to give up.

This is my journey. This is my second chance.

THIS IS REBUILT. 🔥

22/10/2026

REBUILT 🖤💛 TRUST THE PROCESS. KEEP SHOWING UP.

Two days ago, I shared the frustration of seeing 99.4 kg on the scale while still putting in the work.

This morning: 98.3 kg.

Looking back over five weeks gives me a little more perspective:

▪️ Weight: 98.6 kg → 98.3 kg
▪️ Estimated body fat: 23.1% → 21.9%
▪️ Estimated fat mass: 22.8 kg → 21.5 kg
▪️ Estimated muscle mass: 70.8 kg → 71.6 kg

These body-composition numbers are scale estimates, so I’m taking them as encouragement rather than proof of exact muscle gain or fat loss. I’m also not calling a two-day drop all fat loss.

But this morning reminded me why I need to look beyond one weigh-in.

I kept training. Kept walking. Kept preparing my meals. Even when I felt frustrated, I kept showing up.

I’m learning to give myself credit for that consistency before the scale gives me a number I like. My effort still counted two days ago, and it counts today.

If you’re putting in the work and feeling discouraged, I understand. Give yourself time. Look at the bigger picture. Keep building habits you can maintain.

My comeback is happening in those everyday choices.

One meal. One workout. One day at a time. 💪

22/10/2026

REBUILT 💪 A little preparation makes my everyday choices easier.

Today’s post-gym lunch started with a Rebuilt Prawn Bowl. I added a piece of chicken breast I had left over in the fridge, plus some cabbage, edamame beans, couscous and lentils.

The full meal included:
🦐 Prawn meat and chicken breast
🥦 Broccoli, cauliflower, green beans and baby marrow
🥕 Carrot, cabbage and onion
🫛 25 g edamame beans
🍚 60 g cooked couscous
🥣 35 g cooked lentils
🫒 5 ml olive oil

I keep those extras cooked and prepacked in portions in my freezer, along with basmati rice. It makes putting a meal together after gym so much easier, and helps me use what I already have.

There’s a nutritional bonus with rice too: cooking and cooling it can increase its resistant starch, and some remains after reheating. I still count my portions and carbs as usual.

This bowl came to approximately 550–600 calories and 70–75 g protein—a filling lunch to support the work I’m putting in at gym.

For me, rebuilding includes these small habits: preparing ahead, using leftovers and making meals I enjoy. One meal, one workout, one day at a time. 🖤💛

20/10/2026

Some honesty about the daily grind of getting healthy… ❤️

I share the progress and the milestones, but there’s also the part where you’re putting in the work and still questioning yourself.

I’ve been consistent with this lifestyle. Even date nights come with thought and planning. At Spur, it’s chicken breast, salad and veg, with the basting on the side. At Nando’s, chicken breast with the skin off, no extra sauce, salad and spinach.

Then I’ll still sit there wondering whether that meal was as healthy as what I would’ve made at home. 🤦🏽‍♂️

In the evenings, I have my usual yoghurt, popcorn and biltong—the routine I’ve followed for about eight months. Lately, I’ve been having around 40 g of extra popcorn, and suddenly I’m feeling guilty and questioning that too.

Meanwhile, the scale has been hovering around 97 kg for weeks. I briefly saw 94.2 kg, but it didn’t stay there. Then the last two days: 99.2 kg and 99.4 kg.

Now I’m looking at the scale like, “After all the effort I’m putting in, are you being serious?” 😂

I check my food. Run the numbers. Look at my training. Check everything again.

The body-composition scanner is reporting more muscle and less body fat. I’m treating those readings as estimates, but my mind still gets stuck on the total weight going up.

“Am I gaining fat? Am I eating too much? Am I doing something wrong?”

And this is with all the research I’ve done and everything I’ve already been through.

Knowing about the process doesn’t stop you from having feelings about it.

I understand why people get despondent. You make thoughtful choices, put in the work, and want some reassurance that it’s paying off. When the numbers don’t give you that reassurance, it can really get into your head.

So this post is for anyone who is trying hard and quietly doubting themselves. I have those days too.

Keep showing up. Keep making choices that support your health. Pay attention to your body, ask questions when something changes, and give yourself some grace along the way.

A difficult day on the scale doesn’t erase months of effort.

I’m reminding myself of that as much as I’m reminding you. Stay consistent, have faith in the process, and remember how far you’ve already come. ❤️💪🏽

20/10/2026