http://www.RebuiltbyTubs.co.za/

Rebuilt by Tubs, East London (2026)

13/10/2026

REBUILT — SOME JOURNEYS BREAK YOU BEFORE THEY BUILD YOU.

There was a time when I never imagined I would be alive to tell my story, let alone write a book about it.

From the darkness of drug addiction to rebuilding my life, becoming a better father, finding faith, and fighting for my health — this journey has been anything but easy.

My story includes:

* Losing over 65 kg and transforming my health.
* Walking away from drugs and rebuilding my life through recovery.
* Breaking free from a 20-year cigarette habit.
* Bringing my Type 2 diabetes into remission.
* Surviving severe heart failure and experiencing remarkable improvement in my heart function.
* Rediscovering faith, family, purpose, and the strength to keep going.

But REBUILT is about so much more than weight loss, addiction, or illness.

It’s about the mistakes I’ve made, the people I’ve hurt, the people who never gave up on me, and the second chances I never thought I deserved.

It’s about falling apart, picking up the pieces, and learning that sometimes the life you thought was over is only just beginning.

I’ve shared my story openly, including the chapters I’m not proud of, because I believe that somewhere out there, someone needs to know that their past does not have to determine their future.

REBUILT — A Story of Survival, Recovery, and Redemption.

📖 DIGITAL EDITION — LAUNCH PRICE R99

📲 PDF delivered directly to your WhatsApp after payment.

To order your copy:

Contact Tubs Lingham
072 538 7968

This isn’t just a book about how far I’ve come. It’s a reminder of how far any of us can go when we refuse to give up.

Same man. A completely different life.

05/10/2026

160 kg → 94.8 kg. A new personal low.
That’s 65.2 kg down.

This morning’s weigh-in is another milestone, but this journey is about much more than a number. It’s about rebuilding my health, being present for my family and looking after the life God has given me.

Being admitted to hospital with heart failure in February forced me to face how much needed to change. Since then, I’ve been learning to put that change into practice — through the meals I prepare, the walks I take, the training I show up for and the choices I make each day.

Some days are easier than others. I don’t get everything right, but I keep going. Today, I’m taking a moment to appreciate how far I’ve come rather than only looking at how far I still have to go.

Thank you to Cayla, my family and everyone who continues to support and encourage me. Your support means more than you know.

Still a work in progress. Still grateful. Still being REBUILT.

02/10/2026

REBUILT — CAYLA’S JOURNEY

The scale doesn’t always tell the full story.

Today Cayla came in at 75.3 kg, but the body composition numbers show exactly why we focus on more than just weight:

37.1% body fat
27.9 kg fat mass
44.1 kg muscle mass
47.4 kg lean body mass

Since 23 August, she’s gone from 80.1 kg to 75.3 kg — 4.8 kg down.

And today, even with the scale slightly up from yesterday, her body fat dropped, fat mass dropped, muscle increased, and lean mass increased.

That’s the kind of progress we want.

Less fat. More muscle. Stronger. Healthier.

Same girl. Different story. REBUILT.

02/10/2026

REBUILT — 2 OCTOBER 2026 🔥

This morning’s check-in:

96.3 kg
22.2% body fat
21.4 kg fat mass
69.9 kg muscle mass
74.9 kg lean body mass
Visceral fat: 8

From 98.2 kg on 28 September to 96.3 kg today — 1.9 kg down, while muscle mass has held at 69.9 kg.

And from my hospital starting weight of 141.8 kg, I’m now 45.5 kg down.

The goal was never just to lose weight. It was to rebuild my health, protect my muscle, get stronger, and become a better version of myself one day at a time.

Still training. Still eating with purpose. Still showing up.

96.3 kg — and we keep moving.

30/09/2026

REBUILT — A Story of Survival, Recovery, and Redemption

Some journeys break you before they build you.

This is my story — from addiction, loss and hitting rock bottom, to recovery, rebuilding my life, and facing one of the biggest battles yet when severe heart failure put everything into perspective.

REBUILT is not a story about perfection. It is about what can happen when you refuse to give up.

DIGITAL EDITION — LAUNCH PRICE R99

Your personalised PDF copy will be delivered directly via WhatsApp after payment.

Each digital copy is individually issued to the purchaser.

To order your copy, send me a WhatsApp or inbox message.

Real pain. Real progress. A brighter tomorrow.

30/09/2026

REBUILT — 30 SEPTEMBER 2026

This morning I weighed in at 97.2 kg.

From a highest weight of 160 kg, that’s 62.8 kg gone — but the scale is only one part of the story.

Today’s body composition:

* Weight: 97.2 kg
* Body fat: 23.3% — 22.6 kg
* Muscle mass: 69.5 kg
* Muscle: 71.5%
* Lean body mass: 74.6 kg
* Skeletal muscle: 43.0 kg
* Visceral fat: 8

The goal was never just to become lighter. It was to become stronger, fitter and healthier while rebuilding my life one decision at a time.

Every gym session. Every walk. Every meal. Every day I choose not to go backwards.

160 KG ➝ 97.2 KG

STRONGER BODY. STRONGER MIND. REBUILT LIFE.

27/09/2026

📖 REBUILT — A Father’s Fight to Stay
By Tubs Lingham

Putting my life into words has been an incredibly personal journey. Addiction, recovery, fatherhood, faith and the fight to stay alive for the people I love—these are the experiences behind REBUILT.

As I prepare for the next step, I’d love to get an idea of how many printed copies to have made.

📩 If you would be interested in buying a hard copy, please send me a private message and let me know how many copies you’d be interested in.

There’s no commitment at this stage—I’m simply gauging interest to help plan the first print run. I’ll share pricing and availability once everything is finalised.

Thank you for supporting me and being part of the journey. It means more than you know. 🙏🖤

27/09/2026

REBUILT — I DOUBTED MYSELF. I CLIMBED ANYWAY. I MADE IT. 💪🌊

This photo was taken at the top of the biggest sand dune at Nahoon Beach, on the Bonza Bay side.

Looking at the picture, you probably wouldn’t realise how steep it is. But standing at the bottom, looking up, it felt like a mountain. Almost unclimbable. A wall of sand.

My first thought was, “Tubs, you wouldn’t even be able to step up there. How are you going to climb that?”

Then I reminded myself: “Tubs, look at everything you’ve already done. Things people couldn’t believe you could do. You’ve worked for this. You are fit. You are able. You can do this.”

So I climbed.

And I made it.

Standing at the top meant far more to me than I could have expected. I looked down at the place where I had stood doubting myself, and there was something powerful about knowing I had started there—and now I was up here.

For so long, I had become used to thinking about everything my body couldn’t do. Even after all the work I’ve put in, that old voice still sometimes speaks first.

That climb gave me a new memory to answer it with.

Every gym session, every walk, every meal I’ve prepared and every day I’ve chosen to keep going helped bring me to that moment. There I was, standing above the beach, smiling, getting to experience something I would once have counted myself out of.

After addiction, recovery, and then facing heart failure, moments like this carry a weight that a photograph can never fully explain.

I’m grateful to God for the life I still get to live. Grateful that I can keep discovering what I’m capable of. And proud that I gave myself the chance to try. 🙏

That smile is the smile of a man learning to believe in himself again.

I’ll remember that view. But I’ll also remember the man at the bottom who decided to take the first step.

REBUILT. One day, one choice, one step at a time. ❤️

24/09/2026

🔥 REBUILT POWERHOUSE SALMON BOWL 🔥

This is quickly becoming one of my favourite REBUILT meals.

I try to have it around 3 times a week because it gives me exactly what I want from food now: quality protein, healthy fats, fibre, vegetables, micronutrients and loads of flavour.

This isn’t about eating less.
It’s about eating better and giving your body the building blocks it needs.

🐟 SALMON

One of the stars of the meal.

* High-quality complete protein for muscle repair and recovery
* Rich in EPA and DHA omega-3 fatty acids
* Supports normal heart and cardiovascular health
* Supports brain function
* Provides vitamin B12, selenium and vitamin D

🫛 EDAMAME

A little nutritional powerhouse.

* Excellent plant-based protein
* High in fibre
* Provides folate, iron, magnesium and potassium
* Helps make the meal more filling
* Contains beneficial plant compounds called isoflavones

🥬 GREEN BEANS

* Fibre for digestive health
* Vitamin C
* Vitamin K
* Folate
* Adds volume and nutrients for very few calories

🌿 SPINACH

One of the most nutrient-dense vegetables you can add.

* Folate
* Vitamin K
* Beta-carotene
* Magnesium
* Iron
* Lutein and zeaxanthin, which support eye health

🧄 GARLIC

Small ingredient, big flavour.

* Contains sulphur compounds including allicin
* Provides antioxidant compounds
* Research suggests regular garlic intake may support cardiovascular health
* Adds huge flavour without needing heavy sauces

🥦 BROCCOLI

A proper REBUILT vegetable.

* High in vitamin C
* Vitamin K
* Folate
* Fibre
* Contains glucosinolates that form compounds such as sulforaphane

🥦 CAULIFLOWER

* High-volume, low-calorie vegetable
* Vitamin C
* Folate
* Fibre
* Provides choline
* Another cruciferous vegetable containing beneficial plant compounds

🌕 TURMERIC

* Contains curcumin
* Known for antioxidant and anti-inflammatory properties
* Works brilliantly with the other spices in this meal
* Another easy way to add flavour without relying on heavy sauces

🌶️ POT O’ CURRY MASALA

This is why I only use Pot O’ Curry spices in my cooking.

Our spices contain no additives and no fillers — just proper spices and proper flavour.

* No unnecessary fillers
* No artificial bulk ingredients
* No hidden extras
* Concentrated flavour from real spices
* Lets me know exactly what I’m putting into my food
* Gives healthy meals serious flavour without needing rich sauces

For me, this is exactly what REBUILT is about: simple ingredients, real food and knowing what you’re putting into your body.

🥒 BABY MARROW

* Low in calories
* Good source of vitamin C
* Contains potassium
* Provides fibre and water
* Adds plenty of volume to the meal

🍋 LEMON

* Vitamin C
* Antioxidant compounds
* Adds freshness and acidity
* Helps bring out flavour without needing excessive salt

🧅 RED ONION

* Contains quercetin, an antioxidant flavonoid
* Provides vitamin C and other plant compounds
* Adds natural sweetness and depth when cooked

🍄 MUSHROOMS

* B vitamins
* Selenium
* Copper
* Potassium
* Provides antioxidants including ergothioneine
* Adds great savoury flavour with relatively few calories

🥕 CARROT

* Packed with beta-carotene, which the body can convert to vitamin A
* Supports normal vision and immune function
* Fibre
* Potassium
* Adds natural sweetness and colour

⚡ WHY I CALL THIS A REBUILT POWERHOUSE

In one meal I’m getting:

High-quality protein ✅
Omega-3 fats ✅
Plant protein ✅
Fibre ✅
Cruciferous vegetables ✅
Leafy greens ✅
Antioxidant-rich spices ✅
Vitamins and minerals ✅
Real flavour with no unnecessary fillers ✅

And the best part?

It tastes like real food.

REBUILT was never supposed to mean surviving on bland chicken and lettuce.

It means learning how to build meals that are nutritious, satisfying, colourful and sustainable enough to eat for the rest of your life.

Real food. Real spices. Real flavour.

REBUILT

Fuel the body. Feed the recovery. Build a stronger life.

22/09/2026

REBUILT — 97.6 KG

This morning I stepped on the scale at 97.6 kg.

From a highest weight of 160 kg, this journey has become about far more than losing weight. It has been about rebuilding my health, my discipline, my relationship with food, and ultimately my life.

Today’s numbers:

Weight: 97.6 kg
Body fat: 23.7%
Fat mass: 23.1 kg
Muscle mass: 69.6 kg
Visceral fat: 8
Metabolic age: 38

There are days when the scale moves, days when it doesn’t, and days when the numbers make absolutely no sense. But I’ve learned not to judge the journey by a single morning.

I look at the direction.

I’m training.
I’m walking.
I’m eating with purpose.
I’m staying consistent.
And I’m becoming stronger than the man who started this journey.

Earlier this year, lying in a hospital bed with severe heart failure, I wasn’t thinking about body-fat percentages or hitting double digits on the scale. I was thinking about whether I was going to get another chance.

I got that chance.

And I refuse to waste it.

160 kg ➡️ 97.6 kg

Still building.
Still learning.
Still grateful.

This is REBUILT.

Rebuilt by Tubs

13/10/2026

05/10/2026

02/10/2026

02/10/2026

30/09/2026

30/09/2026

27/09/2026

27/09/2026

24/09/2026

22/09/2026

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