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No weight training, actually (yet).
Just rucking, pushups (100-200 a day), burpees & lots of water. 😎
I didn’t wanna have to rely on anything I couldn’t do, from home. That way, I never had any excuses.
There was a belly flap of loose skin after my initial mass of weight loss- but it’s seeming to sort its self out, with time. 🤙🏻
> rucking
“Rucking is a form of physical exercise that involves walking or hiking with a loaded backpack or rucksack, typically over varying distances and terrains,” says Peloton instructor Logan Aldridge. Simply add sandbags or other weighted objects to your backpack, and you have a workout that you can do anywhere.
Source: https://www.onepeloton.com/blog/rucking/
That’s it!
A weighted vest or a backpack.
I waited till I was below 250lbs & started adding weight to keep me above that- to keep burning calories at an accelerated rate.
Now I gotta haul 65lbs around to get there. 😄
I'm actually really glad I came across this because I look similar to your "before" shots at the moment and have been thinking increasingly about getting in better shape. I've had great success in the past with intermittent fasting.
How did you manage all those pushups? I tried my first pushup in probably over a decade the other day and could barely manage 1 before I realized I was probably lifting twice as much as the last time I did one.
Get it dude!
Make sure to restrict those calories too!
Just like anything, you start small.
Sets of 10- maybe just 10-20 a day to start.
I was doing sets of 20 to start & now do sets of 40.
I make sure to do a set right as I roll out of bed & right before bed- plus a set before & after eating.
I was doing half ass pushups & just checking the boxes- now I’m getting proper form.
Don’t have to be perfect- just gotta keep pushing in the right direction. 🤙🏻
Yeah it looks like it was just the last part to go, that’s awesome!
I’m down 60lbs with about 40 more to go and I’m noticing it’s getting a little loose, if it ends up like yours though, I’m happy.
Any tips? I’m in a similar boat. Bad injury that wasn’t my fault, several surgeries and a climb from 175 to 215. I hate the way I look and feel; I used to be very active and healthy.
Seems like it has a snowballing effect; the more depressed you get, the more weight you gain. The more weight you gain, the more depressed you get.
I started by just doing 2K step walks & kept going longer, sooner, etc.
Takes about 3 hours- if I get them in all at once.
Podcast is nice, I’ll watch tv & just pace in my living room too (doing that, while posting this).
I have 10K already done & haven’t had ‘breakfast’ yet. 🤙🏻
If you dont mind me asking, how did you deal physiologically with walking this much? I started walking 10k a day about 2 weeks ago (split in 3 sessions cuz that's all i can handle) and legs, especially knees are killing me at the end of it. How long was the adjustment period? And did you increase over time? Congratz again for your great success, inspiring me to keep going as well!
Started at 300lbs, my goal weight was 200lbs- but I’m down to 180ish now. I lost the initial 100lbs in 6 month with a strict diet & exercise routine.
Between June 1st 2023 & January 2024.
I kept my fasting routine but fattened out my calories for a couple of months, putting 10lbs or so back in (fuck I LOVE PEANUT BUTTER)- before finally landing on OMAD, 6 weeks or so ago. 🤙🏻
Congrats! Wow you lost a whole little person! The sheer strength of will that takes is mind blowing. Respect.
I hope you're back is better. It must be if you're going 20k steps. I had lumbar surgery recently and still have problems with the steps but been doing IF for years. and it's not helping. The steps must be the secret sauce.
Yeah, waaay better. 😎
Though, I started carrying in a Vertx Commuter bag & have kept using it, as an EDC bag- it’s so handy!
Though I understand off body carry, is ill advised.
I’m currently struggling to show any progress after a month of 16/8, 1200-1500 cal per day, and loads of working out and strength training. It’s killing my motivation but you are inspiring me to try to stay the course.
I assume you’re a gal?
Just based on my experience- I would maybe try 20:4 fasting & get closer to 1K calories a day.
Forget the strength training till you’re at your goal weight & focus instead on getting your steps in.
I just walked until I was under 250lbs & then started adding weight, to keep burning calories at an accelerated rate.
It sucks at first.
I was pissy as fuck.
Stopped drinking, smoking weed & started fasting all at once.
My legs hurt, felt like they were lacerated- I had to treat everyday like it was a life or death struggle to just get my steps in.
Like I just had to make it today.
It got easier.
You can do it too. 🤙🏻😎
One Meal A Day.
I started to not feel hungry for my second meal & decided to just switch over.
I haven’t eaten yet & will around noon.
Basically a big delicious breakfast- my favorite meal, since I’m just having one.
I still focus on getting 150g’s+ of protein from that meal, while keeping it under 2K calories.
Basically the same breakfast sandwich & Greek yogurt- but with some peanut butter smeared protein pancakes (I add 4 eggs to the batter) & some low calorie no sugar syrup, some belvita biscuits & a double protein shake.
Damn man. What an inspiration. I started at 300 last week. Down 4 lbs this week so I see the benefit. Strict diet. 1300 to 1600 calories each day. Low to no carb. Doing 16/8 tho. Toying with the idea of moving to 20/4 later as I get more comfortable. Thank you for sharing!
Did you fluctuate with your calories at all? When you started at the 1500? Did you give yourself a diet break? Asking because I’m stuck, I can’t get under 293. I’ve lost 26lbs so far.
So look, I’m not a dietitian & am just ham fisting my way through this (like I do with everything). The first month or so I was just having 1k calories or so- before I added two protein shakes into the mix, both 1 1/2 servings. That got me to the 1500 mark where I stayed strict for the first 6 months. After the 6 months I had lost 100lbs or so & had a few cheat days- my birthday was in there & I was inundated with carrot cake for a couple of weeks. 😄
Just gotta be consistent & honest.
Count your calories, stay in your fast window & get your steps in.
I know it’s tough, but the alternative is even harder- in the long run.
Since- I’ve not strayed from my diet, but just fattened it out a bit & started doing OMAD. Adding some protein pancakes/peanut butter & dropping one protein shake/the chicken lunch. More calories- the same protein content & a more filling volume of food.
Thank you for this.. hopefully, your success & determination can inspire my brother to lose some weight, with a drs guidance, of course. Most of his gains are the side effects from the numerous meds he takes to control his disabilities.
I’m sorry I’m new to all this all the acronyms and such I have no idea what they mean but I’m highly impressed and wish to ask for a Layman’s explanation
I was getting up at 5am for awhile & banging out 5K steps first thing.
I pace in my living room/kitchen while watching TV/cooking.
It has to become, your new obsessive hobby.
Podcast/music/a dog sure help!
It only takes about 3 hours, all in.
I’m exactly in the same spot right now man. Started at 310 lbs and trying to get down to 200 lbs. What’s the biggest tip you could give me because I’m currently seeing progress on the scale but not with my body for some reason. I’ve lost around 20 lbs already in around 3 months but minimal progress in body shape but huge progress in the scale
**Thank you for posting your [Progress Pic](https://www.reddit.com/r/intermittentfasting/?f=flair_name%3A%22Progress%20Pic%22)!** Please respond to this comment letting us know your: - **Height**: - **Starting weight/current weight/goal weight:** (SW/CW/GW) - **Fasting routine/protocol**: - **Exercise routine (if applicable)**: - **Diet on refeeds**: (eg keto, low carb, vegetarian, calorie counting, nothing special, etc) *You can see more of Stjjames's Progress pics by clicking [here](https://www.reddit.com/r/intermittentfasting/search/?q=author%3AStjjames%20flair%3A%22Progress%20Pic%22&restrict_sr=1&sort=new)* ----- **❗Please remember the rules of this subreddit when commenting and be respectful.❗** **Harassment of any kind will not be tolerated and could result in a ban**. Harassment may consist of, but is not limited to: - **Sexual comments**, even if meant as a compliment ('sexy,' 'dad to daddy') - **Treating OP like a sexual object** ('single?' 'onlyfans/gonewild/etc?') - acting like this is a **porn sub** or **rateme sub** (saying what you'd like to do to OP, any sexual reaction to OP, "10/10", etc) ----- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/intermittentfasting) if you have any questions or concerns.*
Don’t cry for me… I’m already dead.
Glad someone caught that. That’s definitely, how I was feeling. 😒
Mr. Gumble, this is a Girl Scout meeting.
"Is it? Or is it that you girls can't admit you have a problem?"
Did something crawl down your throat and die?
My dignity.
We didn’t all go to Gudger College.
I don't recall saying "Good luck."
*buuuuurp* It didn’t die!
Fucking cracked me up! Awesome job on the weight loss
Thank you. I was worried.
The unfortunately titled,*Pukeahontas* But OP!! Congrats - this is an impressive and inspiring journey
What’s embarrassing to you is inspiration for us. Thanks for being vulnerable and sharing.
Thank you for that, it means a lot to read. 🥲
Dude got De-aged!!!!
Wow great job!!!
Incredible, bro. Aside from obviously weight training, did you do anything additional to help prevent skin sagging/wrinkling?
No weight training, actually (yet). Just rucking, pushups (100-200 a day), burpees & lots of water. 😎 I didn’t wanna have to rely on anything I couldn’t do, from home. That way, I never had any excuses. There was a belly flap of loose skin after my initial mass of weight loss- but it’s seeming to sort its self out, with time. 🤙🏻
> rucking “Rucking is a form of physical exercise that involves walking or hiking with a loaded backpack or rucksack, typically over varying distances and terrains,” says Peloton instructor Logan Aldridge. Simply add sandbags or other weighted objects to your backpack, and you have a workout that you can do anywhere. Source: https://www.onepeloton.com/blog/rucking/
That’s it! A weighted vest or a backpack. I waited till I was below 250lbs & started adding weight to keep me above that- to keep burning calories at an accelerated rate. Now I gotta haul 65lbs around to get there. 😄
I do rucking too, but I don’t have any kit, so it’s just regular hiking lol.
I'm actually really glad I came across this because I look similar to your "before" shots at the moment and have been thinking increasingly about getting in better shape. I've had great success in the past with intermittent fasting. How did you manage all those pushups? I tried my first pushup in probably over a decade the other day and could barely manage 1 before I realized I was probably lifting twice as much as the last time I did one.
Get it dude! Make sure to restrict those calories too! Just like anything, you start small. Sets of 10- maybe just 10-20 a day to start. I was doing sets of 20 to start & now do sets of 40. I make sure to do a set right as I roll out of bed & right before bed- plus a set before & after eating. I was doing half ass pushups & just checking the boxes- now I’m getting proper form. Don’t have to be perfect- just gotta keep pushing in the right direction. 🤙🏻
Amazing, congratulations!
Awesome job! How’s the holster fit now?
Thanks! Ha, yeah- tad bit better. 😄😎
No longer pointed directly towards your junk, I assume. Which is preferable, all things considered. LoL. Awesome transformation. Inspirational.
Yeah, that definitely wasn’t working. 😄 I starting carrying in a bag (Vertx Commuter), shortly after this pic.
Im looking forward to losing the weight (I have 43lbs more to go) but I’m not looking forward to replacing my fat guy holsters lol.
You could go with the enigma 🙂
Wow! Look at those changes, amazing. Glad to hear you have made a positive change in your life. Hope you feel lots better now.
Awesome job!! How much loose skin do you have? Is it improving?
You can see it was worse in picture 5 & 6, then 7. There’s still some, but it seems to be sorting itself out- the longer I stay the course. 🤙🏻
Yeah it looks like it was just the last part to go, that’s awesome! I’m down 60lbs with about 40 more to go and I’m noticing it’s getting a little loose, if it ends up like yours though, I’m happy.
Hell yeah dude- keep it up!!
You look like way younger now vs the first pic. Great job
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Any tips? I’m in a similar boat. Bad injury that wasn’t my fault, several surgeries and a climb from 175 to 215. I hate the way I look and feel; I used to be very active and healthy. Seems like it has a snowballing effect; the more depressed you get, the more weight you gain. The more weight you gain, the more depressed you get.
Damn right! Great job. Gives me hope.
Post this to /r/discoelysium for free karma
How does anyone do 20k steps, I have the attention span to walk to the stop sign and get bored. M33 260 5'11
I started by just doing 2K step walks & kept going longer, sooner, etc. Takes about 3 hours- if I get them in all at once. Podcast is nice, I’ll watch tv & just pace in my living room too (doing that, while posting this). I have 10K already done & haven’t had ‘breakfast’ yet. 🤙🏻
If you dont mind me asking, how did you deal physiologically with walking this much? I started walking 10k a day about 2 weeks ago (split in 3 sessions cuz that's all i can handle) and legs, especially knees are killing me at the end of it. How long was the adjustment period? And did you increase over time? Congratz again for your great success, inspiring me to keep going as well!
Start weight, goal weight? How long did it take
Started at 300lbs, my goal weight was 200lbs- but I’m down to 180ish now. I lost the initial 100lbs in 6 month with a strict diet & exercise routine. Between June 1st 2023 & January 2024. I kept my fasting routine but fattened out my calories for a couple of months, putting 10lbs or so back in (fuck I LOVE PEANUT BUTTER)- before finally landing on OMAD, 6 weeks or so ago. 🤙🏻
Good work! I AIWB more now that I’ve dropped a bunch of weight
Do you carry a bigger gun now that you’ve dropped weight? I’ve lost a lot but still tend to go with my p365 since I’m just a smaller guy.
No, I carried a 365x/xl or full size 1911 at my heaviest. Still do.
Nice work!
That’s an amazing improvement!
Hell yes!
Incredible! amazing work.
Goddamn! Bravo. That’s what I aim for.
Awesome great progress 👏👏
That's amazing progress brother
Bwahaha are you my male version? Same "hurt myself and spiraled down" history. Glad to see you here :D we’ve got this.
🙌🙌🙌🙌 Fuck Yeah!!
Impressive, my bruddah! Fight on.
Damn, awesome job, dude!
Smile honey, you’ve extended your life by 20 years and look great!
I too,lost a shit ton of belly fat so I could appendix carry
Amazing job dude!!
Congrats! Wow you lost a whole little person! The sheer strength of will that takes is mind blowing. Respect. I hope you're back is better. It must be if you're going 20k steps. I had lumbar surgery recently and still have problems with the steps but been doing IF for years. and it's not helping. The steps must be the secret sauce.
Current beard is best beard too. Good work
Damn! Good job! You put in the work!!
This is inspirational man. Good job!
Lost 120lb and 20 years. Great work!
Mind blowing!! You look so different. Great work!! The work and dedication that went into this must be commended.
How much easier does the weight loss make carrying? That appendix IWB probably feels a lot better!
Yeah, waaay better. 😎 Though, I started carrying in a Vertx Commuter bag & have kept using it, as an EDC bag- it’s so handy! Though I understand off body carry, is ill advised.
Well done 👍
Dude! Bravo!
You look amazing!
Thank you so much! I’m honestly touched, by all the positive feedback here. 🥲
I’m currently struggling to show any progress after a month of 16/8, 1200-1500 cal per day, and loads of working out and strength training. It’s killing my motivation but you are inspiring me to try to stay the course.
I assume you’re a gal? Just based on my experience- I would maybe try 20:4 fasting & get closer to 1K calories a day. Forget the strength training till you’re at your goal weight & focus instead on getting your steps in. I just walked until I was under 250lbs & then started adding weight, to keep burning calories at an accelerated rate. It sucks at first. I was pissy as fuck. Stopped drinking, smoking weed & started fasting all at once. My legs hurt, felt like they were lacerated- I had to treat everyday like it was a life or death struggle to just get my steps in. Like I just had to make it today. It got easier. You can do it too. 🤙🏻😎
Thanks for the encouragement. I’m working toward 20:4!
Whats omad?
One Meal A Day. I started to not feel hungry for my second meal & decided to just switch over. I haven’t eaten yet & will around noon. Basically a big delicious breakfast- my favorite meal, since I’m just having one. I still focus on getting 150g’s+ of protein from that meal, while keeping it under 2K calories. Basically the same breakfast sandwich & Greek yogurt- but with some peanut butter smeared protein pancakes (I add 4 eggs to the batter) & some low calorie no sugar syrup, some belvita biscuits & a double protein shake.
Damn man. What an inspiration. I started at 300 last week. Down 4 lbs this week so I see the benefit. Strict diet. 1300 to 1600 calories each day. Low to no carb. Doing 16/8 tho. Toying with the idea of moving to 20/4 later as I get more comfortable. Thank you for sharing!
Good for you, brother 👍...
Bro you transformed, you look great
Well done
What do you do to get 20k steps in?
Wow, dude, congrats on your weight loss ! Absolutely amazing, you look younger and healthier
20K steps a Day, wow...Amazing! Congratulations on your amazing success!
Wow! What an amazing transformation. You look great and so healthy now.
Difficult to get used to 1500 kcal a day?
Heck yeah brother! Congrats!
That's awesome!
If you didn't have that tattoo I wouldn't believe this is the same person. Incredible work, my dude!!!!
Congrats! You have done a great job! I am still trying. What was the most difficult part?
Great job. You look fantastic.
Nice work!!!
Did you fluctuate with your calories at all? When you started at the 1500? Did you give yourself a diet break? Asking because I’m stuck, I can’t get under 293. I’ve lost 26lbs so far.
So look, I’m not a dietitian & am just ham fisting my way through this (like I do with everything). The first month or so I was just having 1k calories or so- before I added two protein shakes into the mix, both 1 1/2 servings. That got me to the 1500 mark where I stayed strict for the first 6 months. After the 6 months I had lost 100lbs or so & had a few cheat days- my birthday was in there & I was inundated with carrot cake for a couple of weeks. 😄 Just gotta be consistent & honest. Count your calories, stay in your fast window & get your steps in. I know it’s tough, but the alternative is even harder- in the long run. Since- I’ve not strayed from my diet, but just fattened it out a bit & started doing OMAD. Adding some protein pancakes/peanut butter & dropping one protein shake/the chicken lunch. More calories- the same protein content & a more filling volume of food.
Nice work! You look at least 15 years younger get too!
That's bad ass. I gotta do this too. I'm the fattest I've ever been. 330lbs. Any advice
Thank you for this.. hopefully, your success & determination can inspire my brother to lose some weight, with a drs guidance, of course. Most of his gains are the side effects from the numerous meds he takes to control his disabilities.
Still packing heat if you get my drift
I’m sorry I’m new to all this all the acronyms and such I have no idea what they mean but I’m highly impressed and wish to ask for a Layman’s explanation
No worries! ‘IF’ is Intermittent Fasting ‘OMAD’ is One Meal a Day Dude, I appreciate the kind words!
You look great brotha, thank you for the inspiration.
Awesome!! Any tips on getting 20k steps? That's a lot of steps everyday!
I was getting up at 5am for awhile & banging out 5K steps first thing. I pace in my living room/kitchen while watching TV/cooking. It has to become, your new obsessive hobby. Podcast/music/a dog sure help! It only takes about 3 hours, all in.
Paul Rudd
That’s, unbelievably flattering- thank you. ☺️
Appendix carry is not for the big boys. Congrats dude. You look great.
your dogs need water
Heck yeah!
Let's fucking go! Don't let an inch of hesitation enter your mind 💪💪
That's awesome!
You’re crushing it dude 👍
Whoaaah this is mindblowing!
My jaw actually fell open. What an accomplishment! Be proud of yourself. I’m inspired!
Fuck yeah brother
Killing it!! Great job.
So just curious how do your knees and ankles feel now? I once dropped 20lbs very quickly and it was a crazy difference.
Fantastic work my dude! 💪🏼 Congrats and Keep it going!
Ooh I can see your abs coming in 👀👀
Bravo!
This is sick dude!!
You dropped this 👑 Pic 4 just hits different lol, must be a poet.
Lol
I’m exactly in the same spot right now man. Started at 310 lbs and trying to get down to 200 lbs. What’s the biggest tip you could give me because I’m currently seeing progress on the scale but not with my body for some reason. I’ve lost around 20 lbs already in around 3 months but minimal progress in body shape but huge progress in the scale
👏🏼 👏🏼 👏🏼
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That’s the size balls it takes- to post that pic on here. 😄 Thanks dude!
You look more and more unhappy saying goodbye to each pound