From 295 to 170. 43% to 7.6% bodyfat. Flabs to abs.

I don't understand how fasting works, say, what's the difference between eating the same amount of calories along the day against a short period of time?

Also congrats OP, super motivational.
 
OP...

b4fd0bc9de11128d54ca02af8c8aaccb.gif
 
turmoil said:
I don't understand how fasting works, say, what's the difference between eating the same amount of calories along the day against a short period of time?

Also congrats OP, super motivational.
Click to expand...
IF is legit. 2 years in and I look like I could walk on stage.
 
Congrats, dude! Excellent progress. Gives the rest of us motivation.

Speaking of which, today I have to renew my gym membership. UGH.
 
SapientWolf said:
IF is legit. 2 years in and I look like I could walk on stage.
Click to expand...
So is this just eating 2 meals within 8 hours of each other everyday?

I've unintentionally been(mostly) doing this since I started my new job as it made things easier. 1 meal at 11:30ish and another at 6 and thats that. Weekends are a different story though. I'll have to work on limiting those days as well.
 
turmoil said:
I don't understand how fasting works, say, what's the difference between eating the same amount of calories along the day against a short period of time?

Also congrats OP, super motivational.
Click to expand...

It maximizes the amount of time your body has to consume the fat you have in stored instead of taking it from the food you constantly give it.
 
SapientWolf said:
IF is legit. 2 years in and I look like I could walk on stage.
Click to expand...

Just to note for others, IF isn't magic... it's just another option that might make sticking to your diet easier for some. You can still easily overeat, you just need to do it faster!

I've been doing it, uhh... five years now and to be honest, I had results just as good with standard calorie restriction. I just find IF a TON easier as I used to snack continuously.
 
Exuro said:
So is this just eating 2 meals within 8 hours of each other everyday?

I've unintentionally been(mostly) doing this since I started my new job as it made things easier. 1 meal at 11:30ish and another at 6 and thats that. Weekends are a different story though. I'll have to work on limiting those days as well.
Click to expand...
I typically do one meal a day, no rules, no restrictions. I have definition in my leg muscles which puts me well under 10% bodyfat.
 
Amazing work! I just started IF 1.5 months ago and already lost 5% BF (from 25 to 20). I was surprised how fast it happened. Originally I was only planning to reach around 15%. But I don't plan to stop IF at all so we will see what happens. It's been great for seasonal allergy relief personally.
 
supernormal said:
It maximizes the amount of time your body has to consume the fat you have in stored instead of taking it from the food you constantly give it.
Click to expand...


Sounds logical, by the definition in this thread, I've been doing IF for some months(I have to fast 2 hours after taking a med, so I just skip breakfast)

I've lost weight but also changed my diet considerably so I don't know what of it can be attributed to IF.
 
Congratulations my friend. I too am finally on the journey for abs. And now that I am single I finally feel like I have the drive to do it. Your post has inspired me even more
 
Goddamn good job man. Look great... low key did you get hair transplants? Your hair looks much thicker in the second picture 🤔
 
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 did that before (360 to 200 in 13 months), maintained for several years, then I slacked hard time. Having a kid did it to me. Still way way more fit than I ever was before.

But I do know it can be done again should I get in the right state of mind.
 
I could only dream of doing something like this. I have no direction when I go to the gym, or with food choices. I really want to try IF though.
 
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.
 
Very impressive, great job dude! Your story is quite inspirational, and I totally agree that fitness is something where hard work pays off.
 
Really working on it myself now. Although I'd love to know your workout routine. I've been doing 4-5 miles elliptical and alternating weights for 4-5 days a weak. Down some weight over the last month since I started getting serious, but a long way to go.

I refuse to do CrossFit stuff though, I care about my joints too much. I want to start getting into Yoga and I enjoy body weight excercise alot though.
 
You really put in the work. Congratulations. I was doing pretty good myself in the first part of the year, but it's fallen off completely since then. I do plan on going back consistently this week though.
 
Congrats my man, keep it up!
I'm 6 feet tall and I too was in the very very low body fat %¨a few years ago... was weighing 162 pounds at my prime.
I'm at 190 now, after not working for 6 months a couple years ago, which is a little overweight but honestly I look good so I don't work out. I've been trying to lose weight by controlling my diet and re-educating my habits.

But seeing stories like that does inspire me that I can get back to my prime!
 
overcast said:
Goddamn good job man. Look great... low key did you get hair transplants? Your hair looks much thicker in the second picture ��
Click to expand...

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.

cyber_ninja said:
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.
Click to expand...

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.

Zips said:
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.
Click to expand...

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.

Bruce Wayne1 said:
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!
Click to expand...

See above ^

Mr Cola said:
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.
Click to expand...

For the last to months, to get to 170 I dropped my calories to 1500 on rest days and 2200 on workout days.

Loki said:
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.
Click to expand...

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.
 
Damn. Congrats man. I use to weight 450 lbs and got down to 237 lbs, but I'm nowhere near that condition. Need to take some notes.
 
Looking good man

I appreciate what you said about it being the easiest hard thing, but on the other hand I REALLY want eat a shitload of nutter butters
 
supernormal said:
It maximizes the amount of time your body has to consume the fat you have in stored instead of taking it from the food you constantly give it.
Click to expand...
You realize this doesn't make sense, right?
I have no doubt IF works for people, but I am pretty sure that is because it helps people maintain a calorie deficit more than anything else.
 
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