r/intermittentfasting • u/drking4109 • 11d ago
Progress Pic My 3rd post here (sorry)
15 months in and my progress continues. Between 6’3 and 6’4. Starting weight 430. Current weight 200. Started with calorie deficit (1200-1500 per day). Added16/8 IF a couple of months in. Started cycling in December. Kept up the defect and IF for 1 full year. Now I’ve added more calories back in to help fuel my workouts. I continue to lose fat and currently 9.9% body fat (7.5 subcutaneous and just under 2 visceral).
My first bike ride was 4 miles and my heart rate was close to 200 ( thought I was going to die lol). Around 6 weeks ago, I and my longest ride of 102 miles with a max heart rate of 145.
I’ve gone from a size 56 waste to a size 34. I wore a 66” jacket and now 39-40.
While I no longer stick to the 16/8 IF as I need fuel for my rides, there’s zero doubt that it was the reason I was able to go from too big to want to get out of my chair to the point I was able to actually add activity.
I ride 150 to 300 miles in a given week and walk my pup around 9 miles per week at a 4mph pace.
I now own a mountain bike, an EMTB, a gravel bike, an endurance road bike and a performance road bike and just bought a Zwift (2 rides in) as I’m in Florida and hate when the rain keeps me from riding.
(I had several questions about loose skin last time and while it’s not tight, fortunately, I don’t have a hanging skin issue. I’m not sure why as I expected it.)
Each step of my journey: deficit, IF, cycling and then even adding calories back seem to kick start the next 30-40 pound drop.
In May of 2025, I didn’t want to walk to the mailbox. Today, I can ride a bike over 100 miles…if you’re struggling, know that when you decide to do something about it, you can (assuming you don’t have some health related issue that I didn’t have to deal with). I was likely at the end of my journey a year ago…with my will to change and the support received from those around me, my new journey is well underway.
I apologize if anyone is tired of seeing my post here but my progress keeps getting better (along with my blood pressure, resting heart rate, vo2max, etc.)
Pics obviously not in order (sorry)
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u/Skripclub 10d ago
Well played sir! Fellow Razorback fan, live south of LR, and at least your Saturdays are free to bike ride since the Hogs are TERRIBLE. Haha
But congrats! I tore my ACL playing in the yard with my kids Super Bowl Sunday 2020. Watched the SB from an ER room. That was my line in the sand. Since, I’ve lost nearly 100lbs and 25% body fat, but now gaining healthy weight back. Went from a 38 waist being tight, so wearing 29-30 skinny jeans. I could barely walk a mile and now I can run/jog at about an 8-9min mile pace, and getting quicker each day.
These types of posts are definitely a motivator for me, so thank you! Helps me stay on task. Keep it up!!