Goddamn good job man. Look great... low key did you get hair transplants? Your hair looks much thicker in the second picture ��
I guess I'm a lot healthier now so my hair doesn't fall out as much. Plus it's mostly the new haircut. I used to have long hair which I wore in a pony tail, which also breaks your hair a lot.
Congrats, you did an amazing job. Quick question, what food did you eat? I'm trying to get in shape and looking for a diet that would fit me the most.
I'm not really picky about food so I basically ate whatever was the easiest source of protein. Mostly tuna, protein bars, whey, and chicken breast. No special recipes, I hate cooking.
Holy crap! That's amazing.
What exercises do you do for the two days a week? I would love a routine that can get such results with just two days a week. Would work a lot better with my schedule too.
I spend almost 3 hours in the gym. I basically do a full upper body workout on Mondays and Thursdays. Sometime on Saturdays I do some leg work, maybe once every few months. All reverse pyramid training starting with the heaviest weight and going down:
All sets of 8-10-12
Incline Chest Machine
Chest Flies Machine
Weighted Dips
Pull Ups
Lat Pulldown
Dumbell Shoulder Press
Lateral Shoulder Raises
Preacher Curl Barbell
Dumbell Curls
Cable Triceps
Walk 15 to the gym, 15 min back.
That's it.
Whats your current routine now man, I know you gave us a bit of it in the OP but I'd like to know the fully fleshed out routine. Insane results btw!
See above ^
How much are you eating now? I am the same age, height but started off very skinny so need to eat 3k calories a day and around 150g of protein.
For the last to months, to get to 170 I dropped my calories to 1500 on rest days and 2200 on workout days.
Amazing transformation! I've also lost about 80-85 pounds of fat over the past couple of years (from 310 to ~240, but I put on at least 10-15 pounds of muscle in that time, so a net loss of 80+ pounds of actual fat), but I still have a ways to go to approach your results there.
You said you were sticking to 1800 calories/day on MFP basically the entire time? Even when you were in the 270-295 pound range? Man, that's tough. I stick to 2050 calories (even on gym days), and it is simply NOT a lot of food for a guy my size (6'1'/240 lbs). It's difficult some days - I can't even imagine cutting 250 MORE calories on top of that lol.
1800 Was basically what I started at and maintained for 90% of the weight loss process. If you wanna eat something enjoyable like sweets or pizza it's not enough, but when your prioritizing lean protein a lot of the time I'd end up with less than 1800.