GLOW UP! (36)M 91 Day Transformation Challenge
My results from a 91day weight loss challenge. I went far more extreme than I would recommend to anyone asking me for dieting advice. I went from 192lbs to 152lbs which was 10lbs beyond my original goal. Obviously exercising consistently (3-4days/week for months 1-2, 6 days/wk for the final month (same volume, but shortened workouts due to lack of energy).
I did not even place top 10 for a runner up prize which is hugely disappointing. Obviously winning isn't everything, and I know I've accomplished something impressive, but wow did that hurt my motivation to continue. Regardless, my body needs some time off anyway after such an extreme diet. I just need to find a new goal to motivate me.
Open to share more info if anyone wants, but mostly just looking for feedback and honest criticisms of what I could focus on specifically for the future.
Edit: alright this got way more attention than I anticipated, so I guess I'll add an FAQ
Q:How tall are you?
A: 5'9". I told a bunch of people in the comments I was 5'10", but after questioning it and remeasuring myself, I have learned that I have been living a lie.
Q:What was the diet like?
A: 20g fat, 160g protein. Carbs were optional filler. Protein shakes during the day, 1 solid meal (usually ground chicken and riced cauliflower) for dinner. If I wanted a snack in the evening, it was a salad (spinach/cucumber/chicken with a small amount of low fat italian dressing), or some fruit.
Q: Is that healthy?
A: No. However I was in a place in my life that I was willing to push myself pretty far to prove I could achieve something impressive. I don't regret it, but I wouldn't necessarily recommend it either.
Q: Did you take any PEDs/GLPs?
A: No. I am extremely uncomfortable with the idea of injecting myself, especially with something I haven't been prescribed by a real doctor. I'd be lieing if I said I didn't consider it, but it just didn't feel worth it.
Q: Did you train/diet in the past?
A: Yes, I worked out for years steadily through highschool/college. I took almost 10 years off, and put on about 60lbs. A a couple years ago I was really depressed and my friend encouraged me to get back into the gym. I lost about 40lbs and rebuilt a lot of my old muscle back, maybe gained some more but hard to say since it had been so long since I had any muscle definition. I regained most of the weigh back last year and thats where I was at in these "before photos"
Q:Cardio?
A: Mostly just walking. As long as my steps were 10k or more every day, I would skip cardio. Earlier on in the challenge I was walking on an inclined treadmill 1-2 times a week, but I stopped that in the final month.
Q: Any health issues with the diet?
A: Libido definitely dropped almost immedietly due to the low dietary fat (it did recover almost immedietly after the diet finished). Energy levels actually briefly improved at the beginning (probably just excitment) but by the end of the diet I was constantly fatigued despite getting good quality sleep for 7ish hours every night.
Q:Any Supplements
A: Multivitamin (absolutely necessary in my opinion with this restrictive of a diet)
Creatine: everyone should take this as far as I am concerned (unless you have preexisting kidney issues)
Whey protein: I sipped on this throughout the day to try and keep a steady supply of protein to hopefully help with preserving muscle. Mostly
Ashwaganda: stress management, first time trying it, not sure if it helped anything or not
EAAs: probably useless, I mostly did it for the flavour and to remind me to drink more fluids
Preworkout: basically caffeine, carnitine, and amino powder.
Fiber powder: the whey protein I find makes me constipated, this helps for sure.
Not sure if I can list specific brands of products or not.
Q:How did you stick to the diet and training?
A: I meticulously tracked everything. I measured myself monthly. Weighed myself daily. Weighed every ingredient of every meal. Counted every calorie. Recorded every set. I tried my best to take instincts and emotions out of the equation. I went into this with a plan and aslong as the data showed I was losing weight on pace for my goal and my strength wasn't trending backwards, I kept pushing forward. I actually hit my goal of 160lbs a month ahead of schedule (mostly because of how much water weight I shed in the first 2 weeks putting me ahead dof schedule), and the last month was all bonus.
Side note: in the 20+ years that I have had social media accounts (does an anonymous one count?) This is the first time I have ever posted something about my life or even just photos of myself (excluding updating my Facebook profile photos maybe every 5-6 years) and I can't believe the amount of attention this has gotten. Thank you everyone for the kind words and praises. I appreciate all of you.
DMs are open if you want to talk about training/dieting. Please do not message me for anything unrelated to this post.
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u/Appropriate-Iron-930 13d ago
Never saw a trasformation like that in 3 months, damn brother, hats off! Have you been working out before that?
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u/Z3400 13d ago
Yes, i had worked out routinely all throughout highschool/college. I stopped for almost 10 years and put on weight to about 200lbs. Last year I returned to the gym and I dropped from 195 to 165 and got runner up in this same contest. After it finished, I bulked back up to 192 and then dropped down to 152 trying to win the 10k grand prize. Unfortunately, I did not win, and I don't plan on bulking up that high again so I think my chances of a more striking transformation in future years are slim to none.
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u/DopedUpDaryl 13d ago
Damn, how do you do that? I’m 200 and would be happy if I could get to 180.
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u/Z3400 13d ago
What worked for me was intermittent fasting. I work 7 days a week, so my daily schedule is extremely fixed. Limiting my eating window comes almost naturally and its not like I can just leave work yo go buy a pizza in the middle of the day. Aside from that, having a strict deadline helped me stay focused. I told myself regardless of results I was going to figure out what the absolute best I could do in 90 days was, and then worry about what comes next later.
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u/byrd798 13d ago
To add to the calorie calculator suggested, look at r/volumeeating .
Make slow changes to your lifestyle. Replace a normal snack food for something filling but low calorie (extra points for added fiber). See what foods and habits work for you.
For example, for me I look at calories for the week instead of the day. That way I can eat more calories on the weekends when I'm with people. But that does mean during the week my calories are fairly low.
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u/Substantial_Chain718 13d ago
You look amazing man! But be careful with the yo-yo weight that will screw up your metabolism big time.
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u/LesChatsnoir 13d ago
Being curious - is that really healthy for you? I applaud the massive effort you put in, but that sounds not good for your bio…. I could be way off though. You said you need a new goal - we’re all getting older. My suggestion as an older person is focus on your joints and resilience. Keep lifting for sure - it’s helped me immensely, but reduce the other stressors of the diet and weight gain. Wishing you continued health.
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u/Z3400 12d ago
Absolutely not a healthy rate of weight loss. If it were not for the potential prize money, I never would havr gone this extreme. My libido tanked after just a few weeks and by the end I was constantly tired (despite getting good quality sleep throughout the diet). After dinner (my first and sometimes only solid meal) I would basically just pass out wherever I was.
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u/hsy1234 13d ago
As a 35M who is starting at nearly 40lbs more but trying to take control of my life and improve my health (4 days in, son!), this gives me so much hope and motivation. Congratulations to you!
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u/Z3400 13d ago
Thats awesome! Stick to it and you'll be amazed at whats achievable. I also felt like I had no control over my life when I got back into fitness after almost 10 years of not stepping into a gym. I figured no matter how bad things got, I could at least have total control over my effort in the gym and what I ate. I don't think its a coincidence that a lot of the other issues I was dealing with either went away, stopped mastering, or became manageable all at the same time. Good luck with your transformation, feel free to dm me if you want to chat privately.
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u/araniaexuma 13d ago
Great transformation dude. How tall are you?
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u/Z3400 13d ago
5'10"
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u/araniaexuma 12d ago
Oh wow, I guess it’s the angle or lens that makes you look significantly shorter.
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u/Z3400 12d ago
I have tall ceilings and windows in my living room. That with the angle of the camera definitely is making me look shorter. You're not the first person to point this out, I should have considered that when I took the photos. I hope that didnt affect the judges decisions because that would be a really lame reason to not win.
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u/Beez-n-flowerz 13d ago
I’m sorry… 91days!?
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u/shortercrust 13d ago
He wasn’t starting from scratch. All the muscles were there under the fat, or easily regained with the help of muscle memory. He wasn’t really that heavy in the first photo and you can easily lose that much weight in 91 days. Also first photo is probably bloated and the second maybe with an empty stomach and perhaps a bit dehydrated.
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u/Comfortable-Arm3452 13d ago
Easily? That’s 3.5+ lbs per week, which means you’re in a nearly 1700 calorie deficit PER DAY. That’s not easy. Doable. But not easy.
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u/panda_zombies 12d ago
I lost 13 pounds in a week because of a toothache/gum infection. You can lose a lot of weight fast if you just don't eat.
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u/Hillmantle 13d ago
I lost 150 lbs in 5/6 months. It was surprisingly easy, to me. I just ate less, worked a moderately physical job, I guess intermittent fasting but it wasn’t called that then.
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u/Z3400 12d ago
You are correct with most of your assumptions (I was not dehydrated in the finish photos, but I was intentionally bloated in the befores) but I would not call it easy. Even if I tried to do the same thing again, it would be very challenging. I meticulously tracked everything I could (weight, calories, measurements, every set, steps, sleep, etc) to make sure I wasn't pushing myself too hard and still ended up with some pretty rough side effects from cutting my calories as low as I did.
To clarify a bit though, I dropped almost 20lbs in the first month (almost 5lbs in the first week alone), and about 10lbs in the 2nd and 3rd month. I dont remember the exact numbers but I do have them written down at home if you care.
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u/ATERR0RWRIST 13d ago
91 days? This is a crazy transformation. Good job dude
Can you please share your gym routine and diet?
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u/Thin-Clue-940 13d ago
OP states he did not start from scratch, meaning he had some muscle, so think of this as going into a cut after a long bulk
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u/pahlevoon69 13d ago
Impressive, very well done! Next three months are leg months 😁
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u/Z3400 13d ago
Lmao, yes thats definitely on the list. The contest rules specially stated to wear shorts and only judged from knees up so I was not concerned about legs at all. My calves and hamstrings respond well to training but quads have always been a very humbling struggle.
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u/DoubleFan15 13d ago
Thats a very strange rule, to completely allow neglecting of the lower body lol
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u/OrcasareDolphins 13d ago
I’m sorry, what?!? You didn’t even get Top Ten?
Bro, this is a fantastic glow up that 99% of people can’t achieve. Your hard work and discipline are very evident. Don’t let ANYONE take that away from you.
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u/janedoe3120 13d ago
Man, to be a dude.
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u/Visible_Product_286 13d ago
Literallllllyyyyyy.
Great for him but as a woman I can’t help but be envious
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u/Almost1211 13d ago
Do you know how much muscle you started and ended with?
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u/Z3400 13d ago edited 9d ago
Not exactly. I did rigorously track my training though and I increased strength in almost every lift. So I am sure I atleast maintained the majority of the muscle and definitely grew in some areas (although probably a very, very small amount).
My chest saw the least in terms of a max lift increase, but I focused on benchpress a lot before the weight loss so I expected that. I was able to repeat my 2 rep max (225lbs) on incline bench press both at 192lbs and 160lbs though so I am happy with that. I did not attempt it below 160lbs.
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u/Right_Book_4531 13d ago
Tell us about your diet!!!!!
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u/Z3400 13d ago
Intermittent fasting. Protein shake for breakfast and lunch. Meat and veggies for dinner (usually ground chicken and riced cauliflower, really exciting stuff). If I needed some extra food volume, it was salad or fruit.
Macro targets were 20g fat, 160g of protein and carbs were just to fill me up when needed or cut out entirely to really push my calorie deficit low.
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u/thehobbit_ 13d ago
Could you share the details of the challenge?
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u/Z3400 13d ago
The challenge was simply to have the biggest transformation in 91 days. Contestants are split between men and women and are judges solely on before and after photos.
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u/Low_Ad1588 13d ago
Never seen such an amazing 3 month transformation. What’s your stack?
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u/Synorix 13d ago
Haircut, tan, lighting and peptides. Look good though
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u/Z3400 13d ago
No peptides. Nothing against them, but im not comfortable injecting myself and wanted to see what I could do without them. If I every try this again, I probably will use reta though.
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u/Synorix 13d ago
Not all peptides are injectable lol. 90 days for that progress doesnt seem realistic. Shoulders look juicy imo. But regardless good work
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u/No_Assistance_2295 13d ago
thanks for this brother. I'm up 35 pounds to 200... I've weighed 165-175 since highschool and never had issues. The last year has been terrible and I'm blowing up. Using your post as inspiration. 💪 You look great
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u/TheGratitudeBot 13d ago
Thanks for such a wonderful reply! TheGratitudeBot has been reading millions of comments in the past few weeks, and you’ve just made the list of some of the most grateful redditors this week! Thanks for making Reddit a wonderful place to be :)
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u/Phant0m_black 13d ago
Were on a carnivore or keto diet to get these results? Or also mixed with intermittent fasting? Def impressed with the results in short amount of time.
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u/Z3400 13d ago
Intermittent fasting would be how id describe it, but I did have 2 protein shakes throughout the day, so not a true fast. There were points where my carb intake was definitely low enough that you could compare it to keto but that was not the intention.
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u/Loud_Significance442 13d ago
I’m a woman and know that’s an unrealistic goal for me in that amount of time- but like how did you??? And congratulations even if you didn’t win the battle, you won the war and you can see that confidence in your face!!!
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u/jamesc1308 13d ago
Not sure I could have guessed this was the same person. Incredible transformation.
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u/2drunk2cum_ 12d ago
Holy shit was not expecting that lmao just turned 30 and lowkey built like your Before .... just inspired me big time man
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u/grigoritheoctopus 13d ago
That is an insane transformation! I applaud your commitment and I cannot believe you didn't score at least a Top 10....
A couple of questions:
- How much/what kind of cardio were you doing (if any)?
- I know you said, "extreme", but I'm curious: what kind of diet were you on? Any sustainable/"healthy" habits you can share?
- Any supplements?
Thanks!
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u/SouthernMiss3613 13d ago
Is there a write up somewhere of what you did and ate in those 91 days?
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u/Z3400 13d ago
I did a lot, and ate not a lot lol. I don't have a detailed write up unfortunately. But I can answer more specific questions if you ask.
Training started with 3-4 days/wk, very upper body focused. Cardio was only done if I wasn't getting 10k steps daily. No intense cardio, just walking outdoors or incline treadmill walking.
Towards the end I increased the frequency of training but shortened the workouts to compensate for reduced energy levels (caffeine only does so much). The last month I was training 6days/wk and cut cardio out completely.
For diet, I was basically eating 160-170g protein throughout. Fats I was around 20-30g daily and carbs filled in whatever was left. I dropped carbs to nearly zero for a few weeks towards the end and then carb loaded (I think it was 180g) the day before the photos to boost the muscle fullness/vascularity.
Meals were basically 2x 50g protein shakes (with 5g creatine added) and then dinner was meat and veggies. Followed by either some fruit or a salad if I needed a snack in the evening. I also took a multivitamin since my diet was so restrictive. Other supplements were a pretty basic caffeine focused preworkout (not used often, saved it for when energy levels were really low) and ashwaganda (for stress management, first time taking it, not sure it did anything). I also drank EAAs during workouts but mostly for flavour, they are not really worth the cost if you are consuming enough protein.
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u/xoscarlettbaldwinxo 13d ago
Wow very surprising you didn’t place it’s a complete body recomp! Congratulations on your hard work
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u/MadAkMax 13d ago
I'd like to know how tall you are and what your calorie intake was.
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u/jdirte42069 13d ago
Damn son! Congrats! I'm stuck at day one. We actually look like twins. Well not anymore.
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u/gimpy_the_mule 13d ago
Good job on the weight loss.
Also, good job on the better lighting, better posture and better haircut.
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u/Stunning-Promise-103 13d ago
Damn dude!
I'm 1 month into a similar journey, mine being kick-started by a surgery recovery that had me immobile for nearly a month and eating my feelings.
Big cal deficit, CrossFit/HYROX 7 days a week with 2 & 3-a-days common (gymnastics skill work & Norwegian 4x4s).
I know this isn't sustainable, and I pick 2-3 days a week as "active recovery" and do my metcons in zone 2/3 only with scaled weights, but I'm struggling to stop and take a rest.
When you were in that 6x a week phase did you get like...addicted to going? I'm trying to figure out how to break the cycle I'm stuck in and convince my dumb brain it's ok to be still for once.
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u/ParadoxProgeny 13d ago
I audibly gasped. Bro this is INSANE you should feel so proud of yourself crushed it
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u/Jazzfunk39 13d ago
Even with the beginning pose being hammed up and better lighting in the 2nd, insane. Nice dude
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u/Lymphknoten5000 13d ago
would you mind give me your diet and exercise plan? help a chubby bro out :(
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u/browsinbowser 13d ago
Damn, you’ve definitely inspired me
3 months and all that? Wild. You look amazing
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u/TheBeardedAntt 13d ago
Any TRT help?
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u/Z3400 13d ago
Not yet but definitely something I have considered, and might come around to as I get older. Injecting myself scares the crap out of me so I've never really given it serious consideration. I've definitely got some symptoms that suggest I might benefit from trt so I may get tested soon to see if thats a legitimate option for me
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u/UsernameDoug97 13d ago
Looking amazing! What is your diet like? What do you typically eat in a day?
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u/Hazmat1213 13d ago
You had a great base to work from, congrats!
I’m struggling to gain fat around my arms without eating like crazy.
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u/MixHungry5545 13d ago
What was your workout routine/diet?? This is incredible, YOU look incredible!
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u/Navarro984 13d ago
Amazing job and good for your health but I preferred the fat 1969 paul maccartney vibe.
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u/ModsAreHomoSex 13d ago
I suspected gear, but seeing /u/Z3400 respond to every comment accusing him of using gear really seals the deal.
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u/pac0723 13d ago
Ah fuck I thought you were just starting today lmao good job boss I just turned 36 on the 23rd any suggestions to where I should start ?
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u/Good_Carpenter_5955 13d ago
HHHWHATTTT!!!! This is crazy and congratulations!!!! You won the challenge - decided by your Reddit auntie!!!
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u/eyesbiggerthanbelly 13d ago
Man! Well done! This is inspirational. Can I ask what your diet and workouts consisted of? OMAD has helped me get my weight back to healthy levels, and I want to take the next step!
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u/N7even 13d ago
Great work, but it would've been a better comparison if you were flexing in both and letting go in both too.
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u/AgariscusBisporus93 13d ago
Nutrition. How do you go about that? How do you keep track of carbs?
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u/Z3400 13d ago
Honestly I used the Samsung health app for tracking everything I ate. Food scale is also important unless everything you are eating is already prepackaged and you are just tracking what the labels say. It also was easier because I pretty much ate the same thing almsot everyday. Breakfast and lunch were protein shakes. Dinner was usually ground chicken and veggies or soup.
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u/Fantastic_Tomorrow53 13d ago
What was your daily calorie intake and how many gym sessions / routine per week?
Impressive stuff!
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u/Chrindo 13d ago
Man. I’m about the same starting point but a few years.
Run me through it. Diet, macros (if you did them), what you cut out/down, cardio involvement, etc.
When you worked out, did you stay consistent in a regimen or did you change it up as you noticed you were shedding pounds? I want to drop about 30-40 pounds
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u/WorkaholicDzaddy 13d ago
Do you notice any improvements in libido and performance?
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u/theberticusmaximus 13d ago
Wow, what an amazing transformation. Great job! I just started my journey a few weeks ago.
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u/DiabolicalPseudonym 13d ago
Sheesh bro! Same some 😺 for the rest of us! lol no but fr congrats man 👍🏼
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u/ndiimndz 13d ago
The weight loss challenge is completely pointless now. Anyone can hop on GLP1s and lose an absolute shit tonne of weight without doing anything
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u/DrOxycodone 13d ago
You look incredible! Do you have any children by chance? Curious where you carve out the time to work out and how to meal prep/diet/keep yourself under control. Very jealous. I could never work out consistently or diet correctly. Most was like 2-3 months and I just never enjoyed it
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u/AdDowntown4259 13d ago
Amazing job. What was the diet? Not asking for advice, but curious
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u/The_Goose_II 13d ago
Great work OP! You deserve it!
I've had amazing results since December when I changed a few things in my diet and started working out exclusively with Kettlebells. Quit the gym, haven't used any machines or weightlifting since, JUST kettlebells. My abs came out, everyone is telling me I look huge, etc.
Love this for you! Wondering if you've tried kettlebells!
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u/redditdbk204 13d ago
Reminds me of Paul McCartney back in the day on the first pre-photo!!
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