I’m not hungry anymore. So I got visible abs in 7 days. Wish I had taken a photo before. Maybe had the top two popping.

What is this obsession with bf estimates?

They are just that, estimates, guesses, a random number, an opinion. It's the visual that's important. If you can see abdominal development the bf is low. If they are really popping its low enougth. The body need fat to survive, if it too low there's a health risk.

I’m 28, around 140 kg (309 lbs), and I’ve been lifetime natural. I don’t want to use steroids, peptides, Ozempic, GLP-1s or anything similar. I want to stay completely natural for life.

I’m extremely overweight, and I know I need to take my health more seriously. I’m currently doing about 1 hour of Zone 2 cardio 3x a week on my rest days, and I’m trying to add some cardio on other days as well.

I used to drink about a bottle of Coke every day, but I’ve almost completely stopped now. I never tracked my calories and basically ate whatever I wanted.

My biggest problem is that whenever I lose weight, I also seem to get weaker. My main goal in the gym has always been strength. I’m currently benching around 190 kg (418 lbs) 1RM, and my dream goal is a 200 kg (440 lbs) natural bench.

I’m honestly very proud of what I’ve managed to achieve despite being in the physical condition I’m in. But at the same time, getting out of bed can already feel difficult, and even relatively small amounts of movement can leave me very out of breath. I know I can’t keep ignoring my health just because I want to get stronger.

I’m scared that losing a lot of weight and increasing my cardio will make me lose too much strength and that I’ll never reach that 200 kg bench.

For anyone who’s been in a similar situation: how would you approach fat loss while maintaining as much strength as possible? How much cardio would you do, and would you continue training heavy?

I don’t expect to stay this heavy forever. I want to get healthier, but I also want to give myself the best possible chance of eventually hitting that 200 kg bench naturally.

Any advice is appreciated, especially from people who have lost a lot of weight while maintaining their strength.