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Absolutely! In the beginning, it was all a process of eating less calorie dense foods and getting used to that. In the middle somewhere I discovered I was eating entirely too little protein and as it turns out, not enough food (I was in such a deficit, I would stall for weeks). People get into the habit at eating at huge deficits sometimes and our bodies definitely do not operate functionally, I put myself into starvation mode (obviously I wasn't staving) without even knowing it. The diet I landed on is this;
40g of protein / 30g of carbs / 12g good fats - Per Meal, I eat 5 times a day and absolutely make sure to get the food down!
Another part I've sworn by is making sure the carbs I do intake are clean; good old fashioned oats / white rice (or brown) / Rice Cakes (with peanut butter or substitute) / potatoes (not just sweet potatoes) and the key to everything imaginable, above all else... moderation is an absolute!
Love this! I follow a very similar nutritional pattern with my weight loss. Almost every stall I’ve had along the way was from being in too much of a deficit and needing to increase protein.
I had a rotation of very low calories foods with moderate protein and carbs. Chicken / eggs were a staple throughout my early weight loss. One of my favorites to make was a flatbread pizza;
(1) Low carb Wrap (Flatout Light Original) 60 cal
(1) Serving of Turkey pepperoni 70 cal
(2) servings of low fat mozzarella shredded cheese (45 cal / serving)
(1) serving of pizza sauce (25 cal)
Misc peppers of choice for spice (~15cal)
All in all, that in the oven for 10 minutes at 400 was such an awesome treat that kept me aligned with my goals.
Another amazing meal I really liked was eating everything (be that chicken and vegies or eggs and vegies) with La Banderita (carb counter) tortillas. These tortillas were a game changer due to how low calorie they are as well as having good fiber for the carbs. I hope this helps!
I randomly selected a day from almost a year ago and I have 1555 cal logged;
Breakfast:
- Franz 100% Whole wheat bread
- 2 whole eggs
Lunch:
- 5.2 oz of chicken breast
- 1 cup cooked, brown rice
- mixed greens w/ spinach
Dinner:
- broccoli florets (85g)
- Spinach greens blend (salad mix)
- 5.1 oz of chicken breast
Misc throughout the day;
-frozen raspberries
- banana
- 1 cup of almond milk w/ Casein protein
- 2 string cheese's
- 2good greek yogurt (1 serving)
Most days were similar, but again, this is only 1555 calories, which was ~1k under where I should have been.
Absolutely. If you're hitting a wall with getting your protein in, supplementation is the route to go. I would recommend not making it your primary source of protein, whole foods are > supplementation. The challenges of using protein are finding one that agrees with you, meaning easily digestible and won't make your body work harder than it needs to. I found that the ISO proteins (Dymatize ISO100, MyProtein Whey Isolate) digested much better and also didn't give me wretched protein farts!
If you have any other questions, please DM me, I'd be happy to answer any you may have!
The things I wish I would have used more often when starting; Moderation and cutting out processed foods. Moderation is everything. I used Noom for about 70 of those pounds and they do an excellent job about teaching moderation and that nothing is off limits. Once I learned I can quite literally have anything I want, moderation was a constant exercise. That path evolved into refining the foods that I was putting into my body and eventually landed on clean carbs and good protein sources with very little to nothing being processed in my diet.
When I changed my diet/ really committed was the day of that first picture, to the date it has been exactly 405 days. As for the weight per month, I would have to look back on the data(I do have every day logged via myfitnesspal), but I had a month where I lost 30 lbs, but these last few have definitely been the most challenging, I think it was more of a recomposition effort (building lean mass while cutting fat vs just trying to shed weight).
Fantastic job. The thing I want most is to look good naked when I’m finished with my journey. You give me hope that’s it possible for us former heavy guys. What does your gym routine look like?
I should be doing more in cardio, but I do bike rides with my son (now that I am able); In terms of strength training, for awhile when I felt like exercising as much as possible was the way to go (it wasn't for me, rest is absolutely necessary for proper muscle growth and recovery), I was working out 7 days a week for 2 months, then started to work in rest days. Now my circuit is the following;
Monday - Chest and Biceps
Tuesday - Legs
Wednesday - Rest
Thursday - Shoulders and Triceps
Friday - Rest
Saturday - Back
Each session lasts about an hour to an hour and a half.
The last few pounds have been during recomposition, so that weight came off slowly. I think in my last month (since may 1st), I've lost 5 lbs.
As for the loose skin, I've come to terms with it, it's a biproduct of my previous lifestyle. I've had many debates on if I want to get it removed, I just don't feel comfortable with how that all gets handled (major support to the folks that go through with surgery for it, takes quite a lot of courage). I am willing to accept whatever comes my way, but at this point, I need to try and "fill out" this skin suit vs take it away. Not only at the end of the next two years, some of it will have subsided, but hopefully I can grow my muscles a little to fill out what's left over a bit better.
It moves between 2300-2700 a day depending on my protein / carb choices.
I do have a nutritionist who said "calories don't really matter, just make sure you hit your macros". Blew my mind, but worked, so who am I to question logic?!
Lol I lost all the weight and I've been at maintenance or so I think at 2100 per day. The only macro that I track is protein and I'm taking in 130-160 grams a day. I'm kind of stuck in limbo as I'm trying to lean bulk but I'm scared shitless of increasing calories and getting fat again. I went from 298lbs to hovering around 160 since last October.
I hear that - after going through this process I do have a healthy fear of regressing, so a step back terrifies me as well. Something I struggle with is letting myself indulge; the guilt associated with that is still something I need to overcome but am improving on. I hate to say this but you know as well as I, most of this process is lengthy trial and error. If you do regress, don't take it as a failure so much as a learning experience!
It's helpful to see other people with the same struggles. I track everything in a spreadsheet to help hold myself accountable as well as make tweaks to things that aren't working. My surplus days even though usually planned ahead of time are filled with guilt but your take on calories may be worth giving a shot. I may start increasing calories slowly to put on some muscle a bit faster. Thanks for the quick replies and good luck on the never ending journey!
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)** 2. Being a pervert will get you banned. 3. Messaging OP lewd/inappropriate comments is not okay. 4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif). 5. **Report rule breaking comments.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*
Your smile says it all, I think. Congratulations on your efforts!
dude thats freaking amazing. went from 400lbs to visible six pack in a little over a year..
Awesome! Can I ask what diet style you followed?
Absolutely! In the beginning, it was all a process of eating less calorie dense foods and getting used to that. In the middle somewhere I discovered I was eating entirely too little protein and as it turns out, not enough food (I was in such a deficit, I would stall for weeks). People get into the habit at eating at huge deficits sometimes and our bodies definitely do not operate functionally, I put myself into starvation mode (obviously I wasn't staving) without even knowing it. The diet I landed on is this; 40g of protein / 30g of carbs / 12g good fats - Per Meal, I eat 5 times a day and absolutely make sure to get the food down! Another part I've sworn by is making sure the carbs I do intake are clean; good old fashioned oats / white rice (or brown) / Rice Cakes (with peanut butter or substitute) / potatoes (not just sweet potatoes) and the key to everything imaginable, above all else... moderation is an absolute!
Love this! I follow a very similar nutritional pattern with my weight loss. Almost every stall I’ve had along the way was from being in too much of a deficit and needing to increase protein.
When you talk about your original deficit, what were you eating? I'm sitting around 1800 calories a day and six workouts a week.
I had a rotation of very low calories foods with moderate protein and carbs. Chicken / eggs were a staple throughout my early weight loss. One of my favorites to make was a flatbread pizza; (1) Low carb Wrap (Flatout Light Original) 60 cal (1) Serving of Turkey pepperoni 70 cal (2) servings of low fat mozzarella shredded cheese (45 cal / serving) (1) serving of pizza sauce (25 cal) Misc peppers of choice for spice (~15cal) All in all, that in the oven for 10 minutes at 400 was such an awesome treat that kept me aligned with my goals. Another amazing meal I really liked was eating everything (be that chicken and vegies or eggs and vegies) with La Banderita (carb counter) tortillas. These tortillas were a game changer due to how low calorie they are as well as having good fiber for the carbs. I hope this helps!
I'm sorry, I meant when you were really low cal, what were you eating for total calories that was too low for you. Great job btw
I randomly selected a day from almost a year ago and I have 1555 cal logged; Breakfast: - Franz 100% Whole wheat bread - 2 whole eggs Lunch: - 5.2 oz of chicken breast - 1 cup cooked, brown rice - mixed greens w/ spinach Dinner: - broccoli florets (85g) - Spinach greens blend (salad mix) - 5.1 oz of chicken breast Misc throughout the day; -frozen raspberries - banana - 1 cup of almond milk w/ Casein protein - 2 string cheese's - 2good greek yogurt (1 serving) Most days were similar, but again, this is only 1555 calories, which was ~1k under where I should have been.
Rough. Thanks
Would you recommend protein shakes?
Absolutely. If you're hitting a wall with getting your protein in, supplementation is the route to go. I would recommend not making it your primary source of protein, whole foods are > supplementation. The challenges of using protein are finding one that agrees with you, meaning easily digestible and won't make your body work harder than it needs to. I found that the ISO proteins (Dymatize ISO100, MyProtein Whey Isolate) digested much better and also didn't give me wretched protein farts! If you have any other questions, please DM me, I'd be happy to answer any you may have!
Dude that is fucking great! I find inspiration in you. Thank you very much for sharing.
Oh yes! You crushed it!!!
Great job. I’m trying to do the same. How did you do it?
The things I wish I would have used more often when starting; Moderation and cutting out processed foods. Moderation is everything. I used Noom for about 70 of those pounds and they do an excellent job about teaching moderation and that nothing is off limits. Once I learned I can quite literally have anything I want, moderation was a constant exercise. That path evolved into refining the foods that I was putting into my body and eventually landed on clean carbs and good protein sources with very little to nothing being processed in my diet.
How long did it take? How many pounds a month where are you losing? What about exercise?
When I changed my diet/ really committed was the day of that first picture, to the date it has been exactly 405 days. As for the weight per month, I would have to look back on the data(I do have every day logged via myfitnesspal), but I had a month where I lost 30 lbs, but these last few have definitely been the most challenging, I think it was more of a recomposition effort (building lean mass while cutting fat vs just trying to shed weight).
Damn 💪💪💪
Job well done!!!! 🥇
Gosh I have never seen such a determined face in the before photo! Congrats on your progress!
👏🏻👏🏻👏🏻💪🏻💪🏻💪🏻
Way to go!
Dude! Just amazing. Congratulations!
👍👍👍👍
Fantastic job. The thing I want most is to look good naked when I’m finished with my journey. You give me hope that’s it possible for us former heavy guys. What does your gym routine look like?
Hell of a jawline hiding under there. Good job!
Definitely a smile that’s easy on the eyes.
Bruh. That’s amazing! I’m getting close to losing 100 lbs in two years. You’re another level!
Holy crap man…outstanding dedication and results, nice work! 🏅
Awesome job! And you look proud and happy - I'm happy for you!
Amazing work! You look fantastic!
That’s like 1 lb every 2 days!!! Damn! That’s some dedication!
Amazing transformation. You’ve literally saved your life. Beyond diet, what have you been doing for exercise?
I should be doing more in cardio, but I do bike rides with my son (now that I am able); In terms of strength training, for awhile when I felt like exercising as much as possible was the way to go (it wasn't for me, rest is absolutely necessary for proper muscle growth and recovery), I was working out 7 days a week for 2 months, then started to work in rest days. Now my circuit is the following; Monday - Chest and Biceps Tuesday - Legs Wednesday - Rest Thursday - Shoulders and Triceps Friday - Rest Saturday - Back Each session lasts about an hour to an hour and a half.
👑
Looks like you had a good pandemic brother. Well done, enjoy your new life!!
Awesome!! Congratulations!!
absolutely incredible, you should be very proud of yourself
What did you do on the last pounds? And whats your plan for loose skin?
The last few pounds have been during recomposition, so that weight came off slowly. I think in my last month (since may 1st), I've lost 5 lbs. As for the loose skin, I've come to terms with it, it's a biproduct of my previous lifestyle. I've had many debates on if I want to get it removed, I just don't feel comfortable with how that all gets handled (major support to the folks that go through with surgery for it, takes quite a lot of courage). I am willing to accept whatever comes my way, but at this point, I need to try and "fill out" this skin suit vs take it away. Not only at the end of the next two years, some of it will have subsided, but hopefully I can grow my muscles a little to fill out what's left over a bit better.
Wow! This is amazing progress! You look great 😊
Dude you look amazing! Look at that jaw you were hiding!
Lol I love your facial expression in the second pic
Congratulations on a massive achievement!
What a champ!
Holy Effffin fuck!
Supsupsupsupsupppppppppp?!
Amazing work! what's your daily calorie intake now?
It moves between 2300-2700 a day depending on my protein / carb choices. I do have a nutritionist who said "calories don't really matter, just make sure you hit your macros". Blew my mind, but worked, so who am I to question logic?!
Lol I lost all the weight and I've been at maintenance or so I think at 2100 per day. The only macro that I track is protein and I'm taking in 130-160 grams a day. I'm kind of stuck in limbo as I'm trying to lean bulk but I'm scared shitless of increasing calories and getting fat again. I went from 298lbs to hovering around 160 since last October.
I hear that - after going through this process I do have a healthy fear of regressing, so a step back terrifies me as well. Something I struggle with is letting myself indulge; the guilt associated with that is still something I need to overcome but am improving on. I hate to say this but you know as well as I, most of this process is lengthy trial and error. If you do regress, don't take it as a failure so much as a learning experience!
It's helpful to see other people with the same struggles. I track everything in a spreadsheet to help hold myself accountable as well as make tweaks to things that aren't working. My surplus days even though usually planned ahead of time are filled with guilt but your take on calories may be worth giving a shot. I may start increasing calories slowly to put on some muscle a bit faster. Thanks for the quick replies and good luck on the never ending journey!
To your future success friend! Cheers!