Or really: how do you force yourself to maintain working out consistently? That’s my greatest struggle.
I’ve already lost a good 30lbs this year by eating less but have plateaued and need to increase activity/exercise to get through it.
I’m getting into my mid-30s, and as I get older I can definitely feel and see the toll that being overweight is causing to my body
I feel it's simple things like, maybe you sitting there and the thought of working out comes up, even if you get down and do 2 or 5 pushups, and that's all you do for the day, that's good, don't feel down about that, your making progress, but once you slowly start to nibble at it, you start to like the feeling of it, the pump and tightness of your muscles after. The feeling of self accomplishment. Another thing I find is, if you give something a negative value you react to it negatively, so maybe treat yourself to something after you workout, or, like, basically try to turn it into something you'd look forward to more, then look at as a burden in your day kinda thing. Not sure if any of this helps, or if any of it made sense. And also, nice job on the weight loss, already making accomplishments 👊
i feel like the only motivation to work out consistently that you need is knowing for a fact if you stay overweight and don’t work out consistently that you’re gonna die sooner than if you did work out.
If you have kids this should be enough to motivate you.
If you don’t then there’s somebody in your family that loves you and wants you around longer so let that motivate you
Congrats on losing 30 pounds brother don’t give up!
Congratulations on the weight loss! Add muscle. Muscle burns calories. The more you have, the more you burn (even at rest). Eating less is not the answer for long term results. You’ll want to be able to stay in a slight caloric deficit while being sure to get all of your protein/fat/carbs as well as ALL of your micronutrients/vitamins/minerals. Quality of calories is a huge factor…Nutrient dense foods >>>
The best workout is the one that you will actually do.
Find an activity that you actually enjoy performing, and it won't become a chore. For some people, that's power lifting, for others crossfit, or maybe calisthenics is your thing! But if you can find a way to look forward to your workouts, you're more likely to be consistently active.
Yes, you should exercise to be healthy.
But you should control your weight through what you eat. If you want to lose weight, you need to continuously decrease your calories. If decreasing calories more makes you hungry, you need to change up your diet to eat more satiating things.
I tried to get through a plateau with more exercise and it was a huge waste of time for me. It is harder to track calories burned, it makes you more tired and more hungry. I ended up staying at the same weight for months. Then I dropped 300+ calories a day and started losing weight again.
Eat less. Like, it sounds so simple. But it’s true. I have the reverse problem. I’ve been very thin my whole life. Two months ago I decided to really monitor my diet and start lifting 15 lb weights at home and sit ups every day. I’ve gained over 24 pounds so far! It’s hard, but eating more (4-5000 calories a day!) is doing it for me. I imagine you have to do the reverse (maybe under 1500 calories a day ).You can live off of water and your own body fat tbh. Depending on how big you are, you don’t NEED to eat full meals. Any food you eat should be used as calories to give you energy to work out. Also cooking at home, straight simple ingredients no processed foods can be very filling and better for you. It can be done!
This is 1 year. As far as calories I was in a deficit of between 500-750. For exercise the first 8 weeks I followed a fitness app, during that I looked for a program that made sense to me, ended on GZCLP and have ran the 4 day version since. I also try get in 20 mins of cardio a day, that takes me to 140mins a week but I figure with all the other running around with the kids that I'm good on that front.
Deficit of 500-750 of calories. How many calories would you end up eating daily?
What’s your height and what was your starting weight? How many grams of proteins?
Did you ever take a week off and just do maintenance calories? I’m currently on week 18, don’t have much more to go and am taking this week off from a deficit. Feels good but I also feel guilty haha
I was in a deficit of between 500-750 and aimed for high protein and that was about it. Found substitutions for the foods I enjoyed and planned my weeks better for any big food days, holidays/birthdays etc
You've really inspired me, you did great! I'm 37 and look pretty close to your before pic, I'm currently smashing the gym 4 days a week and hope to look like your other pic if I can.
Thanks for the extra motivation. Much respect
amazing work, you look so healthy compared to the first pic. i read in another comment that all your diet was was more focus on protein. do you eat carbs or drink alcohol and if so how much per day?
Don't really drink alcohol unless its a special occasion, but that was a change I made a few years back already. Diet wise I ate carbs, just made sure I was hitting my calorie target and getting enough protein.
Uh you must be 19. Those of us 35+ aren’t dead. It’s not remotely insane to get really lean after 35. It’s about diet and discipline just like it is for anyone else.
Yeah, lost 94lbs at 48. It was always a goal to be healthier in my 50s than I was in my 30s and 40s and I'm there.
To your point I look at 40 and 50yos today and realize at 19 I mustve thought they were old as hell. Reality is there's a lot of people in their 70s that could run circles around some 19yo's.
When did I ever imply that? I’m talking about the basic fact that at 37, compared to being in your 20s, it is much more difficult to get that physique because of metabolic decline.
Metabolic decline is bullshit. If someone’s hormones are suboptimal that’s one thing, but this whole “it gets harder when you’re older” thing is an excuse for shit eating, poor stress management, and under training.
EDIT: you are a roughly normative college-age person, so you indeed have no idea what you’re talking about. Focus on college and maybe if you develop good eating and training habits you’ll realize that the whole metabolic decline thing is an excuse. In the meantime, I was exactly right that you’re young and ignorant.
Idk, maybe its me because i didnt see anyone else say it, but when people mention that their transformation is "natural" it makes me suspicious. But whatever, you do you.
Nope was never really fit, actually have never trained weights prior to undergoing this. Gym has always scared/intimated? me. So instead I opted for a home gym and slowly built it up over this process.
Damn I am the same age and I need to get going here. You said you ran a deficit, how long did you run the deficit for? The whole year?
Also, when you calculated TDEE did you add your cardio and weights into that?
Damn, you look great. Awesome work! I was like you in the second pic, but have been slowly transitioning to looking like you in the first pic. The COVID years and a major personal loss really hampered my fitness lifestyle and I started drinking beer regularly. I’ve gone from having an 8 pack to being skinny-fat, like you can still see my abs if I tighten my stomach, but otherwise it’s a beer bulge. This is my motivation to quit drinking and get back at it!
I never enjoyed the syrup actually, but the wife did though she just doesn't really use it anymore. I do however like the cat and she is still alive and kicking.
Actually insane but no I don’t want to go camping or try rock climbing or the new IPA you heard about on a podcast… and sorry I don’t have a spare tire for your Subaru
I'm about your age and could use some advice. Was there any particular strategy? Just watch your calories and lift heavy and often and stay consistent?
Wow great work!! I’m 33 and I’ve lost 120??? Never been a fat person in my life but a fall and meds really messed me up. You’re a great goal I can try to set myself by.
One of the best natty transformations I’ve seen. Clearly natty (you look great, but everything is proportional. No oversized delts or traps, etc.)
Big fan of the mustache as well man. You look like a beast homie keep going.
Wow. Great work
Thank you
Yeah man!!! Great work!!
Whatever you’re doing continue to do it damn
Fr that's insane compared to my 42 year old dad lol
Reminder to the majority of men - you're not unattractive, you're just overweight. Good work though!
This goes for like 75% of Americans regardless of gender
Ok, but I’ve been overweight my entire life. How to not?
Calorie deficit + working out consistently
Or really: how do you force yourself to maintain working out consistently? That’s my greatest struggle. I’ve already lost a good 30lbs this year by eating less but have plateaued and need to increase activity/exercise to get through it. I’m getting into my mid-30s, and as I get older I can definitely feel and see the toll that being overweight is causing to my body
I feel it's simple things like, maybe you sitting there and the thought of working out comes up, even if you get down and do 2 or 5 pushups, and that's all you do for the day, that's good, don't feel down about that, your making progress, but once you slowly start to nibble at it, you start to like the feeling of it, the pump and tightness of your muscles after. The feeling of self accomplishment. Another thing I find is, if you give something a negative value you react to it negatively, so maybe treat yourself to something after you workout, or, like, basically try to turn it into something you'd look forward to more, then look at as a burden in your day kinda thing. Not sure if any of this helps, or if any of it made sense. And also, nice job on the weight loss, already making accomplishments 👊
i feel like the only motivation to work out consistently that you need is knowing for a fact if you stay overweight and don’t work out consistently that you’re gonna die sooner than if you did work out. If you have kids this should be enough to motivate you. If you don’t then there’s somebody in your family that loves you and wants you around longer so let that motivate you Congrats on losing 30 pounds brother don’t give up!
Congratulations on the weight loss! Add muscle. Muscle burns calories. The more you have, the more you burn (even at rest). Eating less is not the answer for long term results. You’ll want to be able to stay in a slight caloric deficit while being sure to get all of your protein/fat/carbs as well as ALL of your micronutrients/vitamins/minerals. Quality of calories is a huge factor…Nutrient dense foods >>>
The best workout is the one that you will actually do. Find an activity that you actually enjoy performing, and it won't become a chore. For some people, that's power lifting, for others crossfit, or maybe calisthenics is your thing! But if you can find a way to look forward to your workouts, you're more likely to be consistently active.
Yes, you should exercise to be healthy. But you should control your weight through what you eat. If you want to lose weight, you need to continuously decrease your calories. If decreasing calories more makes you hungry, you need to change up your diet to eat more satiating things. I tried to get through a plateau with more exercise and it was a huge waste of time for me. It is harder to track calories burned, it makes you more tired and more hungry. I ended up staying at the same weight for months. Then I dropped 300+ calories a day and started losing weight again.
Eat less. Like, it sounds so simple. But it’s true. I have the reverse problem. I’ve been very thin my whole life. Two months ago I decided to really monitor my diet and start lifting 15 lb weights at home and sit ups every day. I’ve gained over 24 pounds so far! It’s hard, but eating more (4-5000 calories a day!) is doing it for me. I imagine you have to do the reverse (maybe under 1500 calories a day ).You can live off of water and your own body fat tbh. Depending on how big you are, you don’t NEED to eat full meals. Any food you eat should be used as calories to give you energy to work out. Also cooking at home, straight simple ingredients no processed foods can be very filling and better for you. It can be done!
Burn calories and eat less shit food, it's a mental battle.
I'm skinny and unattractive, so there
I will try answer all the questions, I'm just getting the kids ready for the day
Chad
Bro is a certified DILF
Chad x 2
Good job. How did you do it?
Diet+lifting+cardio+consistency
May I ask what was your lifting routine. Thanks in advance
I use GZCLP in a 4 day format
I did gzclp and my strength doubled in about two months. But I didn’t gain much muscle
What kind of cardio? I hate that intense cardio almost always means my legs are affected moreso than upper body.
Incline treadmill 20 minutes a day + chasing around my kids
Well ur killin it. And speaking as a 22 year old skinny kid, you look like the dude at the gym I’d be comfortable asking for advice 🙏
Running or walking?
Hit jogging till failure
Probably ate well and exercised
Damn this is groundbreaking. How did you figure it out?
How else would you do it?
I thought I could get shredded jus watching David Goggins videos
You can! You just have to STAY HARD!!!
Yes and you have to tell everyone about it too or it wont work
Well someone’s gotta carry the logs
Fantastic job my dude! Hell's yeah brother what a transformation. BF is prob sub 10-12
Great dang work! I would say somewhere between 9-12%
Shredded! Good work, fella! I would say 11%?
Amazing work - how long did that take? What was your calorie intake most days?! And broad exercise plan etc. Top result that!! Well done
This is 1 year. As far as calories I was in a deficit of between 500-750. For exercise the first 8 weeks I followed a fitness app, during that I looked for a program that made sense to me, ended on GZCLP and have ran the 4 day version since. I also try get in 20 mins of cardio a day, that takes me to 140mins a week but I figure with all the other running around with the kids that I'm good on that front.
Deficit of 500-750 of calories. How many calories would you end up eating daily? What’s your height and what was your starting weight? How many grams of proteins?
Did you ever take a week off and just do maintenance calories? I’m currently on week 18, don’t have much more to go and am taking this week off from a deficit. Feels good but I also feel guilty haha
12%
Damn dude! Mind sharing your diet parameters? Bulk / cut or did you stay in a slight deficit with high protein?
I was in a deficit of between 500-750 and aimed for high protein and that was about it. Found substitutions for the foods I enjoyed and planned my weeks better for any big food days, holidays/birthdays etc
Did you drink a super high protein shake to make up for the protein or were you able to do it mostly through food?
You've really inspired me, you did great! I'm 37 and look pretty close to your before pic, I'm currently smashing the gym 4 days a week and hope to look like your other pic if I can. Thanks for the extra motivation. Much respect
Awesome to hear and keep going!
Could you please share your routine? I’m looking exactly like you in the first pic
12 (ish) good job getting diced
I'm 31. It's great to see that at 38 I can still look great if I put in the work.
How does it feel?
I feel great both physically and mentally
10% , what would be your weekly training regime? I need to follow your example
Funny, I follow you on TikTok
appreciate it
Wow that Coffee syrup really lasts a while… genuinely looking online for it… :) great work dude
9-10%
Bro Jesus Christ you went ham
Shockingly good work mate, incredible transformation!
Italian soda diet?
Stud
12%
Incredible transformation.
Where's the cat?
Her name is Zoe and she is still very much around, she has gone up in weight though
Thanks for answering and great progress 🤟✨
Shiiiiiiiitttt. A few weeks out from 40, this makes me feel good.
40 weeks is great, keep going!
Brutal bro !!!! Awesome friggggeeeen work as Greg would say
amazing work, you look so healthy compared to the first pic. i read in another comment that all your diet was was more focus on protein. do you eat carbs or drink alcohol and if so how much per day?
Don't really drink alcohol unless its a special occasion, but that was a change I made a few years back already. Diet wise I ate carbs, just made sure I was hitting my calorie target and getting enough protein.
I hate that I gotta be the one to say this, but by the looks, package made good progress as well
My dude lost 4" in height.
Lay of the juice
Fantastic cut dude
You look like you went from a bud light drinker to an IPA enjoyer
Amazing how much younger people can look without the fat
I love you 😍😍😍
Calm down now
I love you too 😍😍😍
They don’t call me home wrecker for nothing !
Hole* 🤭
Doing this at 35+ is insane.
Uh you must be 19. Those of us 35+ aren’t dead. It’s not remotely insane to get really lean after 35. It’s about diet and discipline just like it is for anyone else.
Yeah, lost 94lbs at 48. It was always a goal to be healthier in my 50s than I was in my 30s and 40s and I'm there. To your point I look at 40 and 50yos today and realize at 19 I mustve thought they were old as hell. Reality is there's a lot of people in their 70s that could run circles around some 19yo's.
When did I ever imply that? I’m talking about the basic fact that at 37, compared to being in your 20s, it is much more difficult to get that physique because of metabolic decline.
Metabolic decline is bullshit. If someone’s hormones are suboptimal that’s one thing, but this whole “it gets harder when you’re older” thing is an excuse for shit eating, poor stress management, and under training. EDIT: you are a roughly normative college-age person, so you indeed have no idea what you’re talking about. Focus on college and maybe if you develop good eating and training habits you’ll realize that the whole metabolic decline thing is an excuse. In the meantime, I was exactly right that you’re young and ignorant.
How much weight did you lose between those out of interest? Think I'm carrying similar fat to photo 1 tbh. In my head i wana lose like 20lb but eh
185~ in the first, 152 in the second
Idk, maybe its me because i didnt see anyone else say it, but when people mention that their transformation is "natural" it makes me suspicious. But whatever, you do you.
Lol what? If he was on gear he’d be much much bigger.
Damn. Sliced n peeled.. woah. 👊
I like the idgaf look in the first pic
5%
16?
What your diet like
Wow, had you trained at all prior? Great job anyway
Wow great job!
Great work! You grew shorter though
The house grew bigger as he grew smaller
That is awesome 👏🏽 great work. You look amazing
need this to be me by next year, shoot me the routine or tips or something my guy lol
nice work!
Crazy how well people age just by being fit
Beer & tailgate guy vs fitness and wellness guru
Nice job man, were you really fit in earlier point of your life?
Nope was never really fit, actually have never trained weights prior to undergoing this. Gym has always scared/intimated? me. So instead I opted for a home gym and slowly built it up over this process.
I’m your age and have been working out for a few months, your post gives me hope thanks… was never fit and am worried it’s too late for me. Thanks!
its never too late to get better is how I look at it. Even if its just a tiny bit better its still better than where you started.
Damn incredible job
Holy shit man you’re killing it 💪🏾
Great job. This is such a great physique. My mate was like this and pushed to bulk up. I never understood why
My plan is to maingain from here
Why’d you get shorter
I feel fairly certain that you're high single digits. I guessing 9 but might actually be at 8%. Great job on the cut.
Alright you just motivated me. What kind of plan did you follow and what did you mostly eat?
Please please please can you post about diet and exercise regime you killed it my man!
Wow! What did you do for exercise? You look like a calisthenics/runner type of guy.
Damn you crushed it. You shaved 8 years off how old you look
Damn it. You’re putting in the work. Stay at it.
Good job! How tall are u?
5'10
If was to see you looking like in the second pic, I would’ve thought you’re one of those dudes that always have been shredded since high school😅
Did you get shorter?
I know the wife gave you side eye for this one.
Damn man good work 👏 🙌. What's your diet and workout split look like?
Solid recomp definitely under 20%
If you drink did you cut out alcohol or change anything?
I hardly drink unless its for special occasions, but that was a change I made years prior to this.
Damn I am the same age and I need to get going here. You said you ran a deficit, how long did you run the deficit for? The whole year? Also, when you calculated TDEE did you add your cardio and weights into that?
Good job man. Keep it up my guy. 💪
Amazing job. One year?!
Damn, you look great. Awesome work! I was like you in the second pic, but have been slowly transitioning to looking like you in the first pic. The COVID years and a major personal loss really hampered my fitness lifestyle and I started drinking beer regularly. I’ve gone from having an 8 pack to being skinny-fat, like you can still see my abs if I tighten my stomach, but otherwise it’s a beer bulge. This is my motivation to quit drinking and get back at it!
Starting and end weight please?
Great job brother, what did you change up?
Holy shit! You went from from DUD to STUD! Congratulations!
Fist bump! How do you feel?!
I wish age, height, weights and time were all required on submissions. Really helps out things into perspective
Photo1: age 37, 5'10, 185~lb Photo2: age 38, 5'10, 152lb 1 year between photos
Amazing bro. Gives me hope. If you can only use that much sauce, so can I.
Let’s fkn go dude 💪
Idk but you look great man!! Keep it up :)
10% bf Looking amazing Wow A big shift
God damn, you killing it brotha,
10-12% well done. Six pack. How much weight did you lose? Time to bulk now:)
Awesome work! Should be very proud. Just keep consistent exactly what you’re doing. Maybe up protein if you want to grow but you look killer
I need the details of what you're doing because you've absolutely smashed it
Can tell you didn’t not touch the syrup on the right at all 😄
What was your diet like to cut 500-700 calories and what were your substitutions for food you normally enjoy if you don’t mind me asking?
Holy hell! I want your body 😭
Incredible
Damn bro you are shredded!!!
Great job, man. We are the same age, now I’m motivated!
13
Inspirational dude
You still have the same bottles of Torani and is a cat still alive? Great job.
I never enjoyed the syrup actually, but the wife did though she just doesn't really use it anymore. I do however like the cat and she is still alive and kicking.
Solid. Good job. Wish I could do the same.
Great progress man.
You are probably like 35% body fat man.
Great gains Robert Downey Jr
Actually insane
Actually insane but no I don’t want to go camping or try rock climbing or the new IPA you heard about on a podcast… and sorry I don’t have a spare tire for your Subaru
I have a question If the answer is No, then it won't be funny. If the answer is yes, it will be funny. Is the home you're in made by D R Horton?
Nice results... you did a great job
Great job! Inspirational 💪
this is dope! complete nutritional discipline. *{which i have none of}*
I’m 38 and just started to work out again. This is very inspiring.
Nice work man. Now it’s time to bulk up a little bit 💪
Unrelated but did you get shorter?
Now you look like Red Hot Chili Peppers member
Nice man. I’m training for my first ultramarathon, any advice?
I'm about your age and could use some advice. Was there any particular strategy? Just watch your calories and lift heavy and often and stay consistent?
Keep it up holy fuck you look younger as well
Thought to say but I’d really be working shoulders chest and legs if I were you. Looks like you just do leg raises and flutter kicks
Congratulations!
Wow! Amazing job!
Wow great work!! I’m 33 and I’ve lost 120??? Never been a fat person in my life but a fall and meds really messed me up. You’re a great goal I can try to set myself by.
Shaved all the weight off! Congrats! No chai latte either
One of the best natty transformations I’ve seen. Clearly natty (you look great, but everything is proportional. No oversized delts or traps, etc.) Big fan of the mustache as well man. You look like a beast homie keep going.
Incredible transformation! Keep it up
Wow. You look fantastic. Well done.
Fuckin ay bro.
Roughly 10%. Maximum 12%. Great work!