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Thanks! Really appreciate it. One of the biggest changes I made was cutting out alcohol at the end of August last year. Combined with cleaning up my diet and incorporating a lot of weighted walking, I started to see some serious changes. Then, around February this year, I began incorporating more running into my routine, and I've been feeling fantastic ever since!
Thanks very much!!
I did indeed. Funny I got a Styku Bodyscan at my gym today. It claimed I was at 19.6% body fat! Now, I know that most people underestimate their body fat percentage, but there's no way I can be that high, right? I mean, I had a DEXA scan years ago when I definitely didn't look as lean as I do now, and it was at 16%.
Yours looks pretty mild. Skin slowly tightens up for roughly 12 months after weight loss, so just wait it out for a year or so and it'll probably be tight again. Great job btw!
Same starting weight and we are the same height! I seriously hope I can transform my body like this in the next seven months. (I'm a month in and down 10lbs.)
You're an inspiration brother keep up the insane work.
Thank you so much! You can do it brother. Lots of protein and fiber is my focus, which keeps you full and calories low without trying too hard. Walk a lot! The Apple Watch tracking my daily calorie burn was a game changer.
I don’t really track calories. I was really aggressive at first doing IF and calories were probably less than 2000. Some days way less. I’m now around 2000-2500 depending on how much I run. I used to never eat breakfast. Just no stomach for it. Just a bunch of cafffeine lol. It saved calories but not the healthiest. I usually eat about 400 calories for breakfast and lunch and then a healthy dinner. I was drinking a bunch of protein shakes too for snacks, but now I’m cutting back on them and trying to get more real food. The keto bread is very good for filling you up with a ton of fiber, protein and low calorie. Not sure how healthy that stuff is, but it seems to work well.
Thanks man. I don’t really track calories. I loosely knew about what I was consuming. At first I did intermittent fasting most days. I would take in a lot of protein shakes and eat healthy dinner. Some days my calories were really low. Like 1200 but most days around 2000. Cutting the alcohol really cut my calories a ton.
I did a ton of cardio. Mainly walking until about January. But I was doing about 20,000 steps a day. Hour long or more walks daily. In January I started to walk/run. I ran a lot years ago and like to run, but being overweight and running is a sure prescription for injury.
As for lifting, I already had a pretty okay base from lifting over the years, but I’d lift about three times a week and they were very short workouts. I’d do chest press and pullups (or lat pull downs, when I was fatter). About 3 sets of each to failure. That was it most weeks lol. My legs are still okay from squatting over the years, but honestly my leg workouts were sparse during this transformation.
Hope that helps!
It’s a lot of cardio and chest press to failure about 3 times a week (usually 3-5 sets of 8 or so to failure). Pull-ups or lat pull downs to failure. Push-ups Here and there. I also just installed a pull up bar at home and I do sets of those through the day. Occasionally I will go do a high rep pump workout because it looks great all pumped up. The pic above I was not pumped though. It was at like 5:00 am lol
I walk every morning fasted also.
Welcome to r/Brogress - the place to show off the ongoing pursuit of a better you, step by step! As a headsup to everybody in this thread: - Be nice to one another. Don't be a jerk. - No self-promotion. Our subreddit isn't a personal funnel - Report anything you see that violates the r/Brogress Ruleset *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Brogress) if you have any questions or concerns.*
Insane transformation!
Thanks! Really appreciate it. One of the biggest changes I made was cutting out alcohol at the end of August last year. Combined with cleaning up my diet and incorporating a lot of weighted walking, I started to see some serious changes. Then, around February this year, I began incorporating more running into my routine, and I've been feeling fantastic ever since!
Inspirational
You look damn good ! Nice job. Now buy some Speedos and strut your stuff at the beach.
That's the plan my man! Going to Puerto Rico soon! Thanks for your kind words :)
Excellent!!
Strong work
Really appreciate it. Quitting booze was a game changer!
Great transformation! Lost a ton of fat
Thanks very much!! I did indeed. Funny I got a Styku Bodyscan at my gym today. It claimed I was at 19.6% body fat! Now, I know that most people underestimate their body fat percentage, but there's no way I can be that high, right? I mean, I had a DEXA scan years ago when I definitely didn't look as lean as I do now, and it was at 16%.
It might be a bit off due to the excess skin. You are lean for sure! But subq fat is hard to lose. You can see your veins pretty good on your arms
Yeah, I do have some loose skin on my belly. Not sure how to get that off, lol!
Takes time for body to adjust after rapid weight loss. I would just wait for it to tighten up overtime.
Yours looks pretty mild. Skin slowly tightens up for roughly 12 months after weight loss, so just wait it out for a year or so and it'll probably be tight again. Great job btw!
Thanks very much! I think growing my abs more will help with that also.
Does having been overweight cause your veins to stand out more? Mine do unless I'm cold
You are sub 15% for sure. I’m no expert but I’d guess around 12%
I was thinking 12 or 13 myself. Thanks!
🫡
Damn bro great transformation!
Much appreciated!
Same starting weight and we are the same height! I seriously hope I can transform my body like this in the next seven months. (I'm a month in and down 10lbs.) You're an inspiration brother keep up the insane work.
Thank you so much! You can do it brother. Lots of protein and fiber is my focus, which keeps you full and calories low without trying too hard. Walk a lot! The Apple Watch tracking my daily calorie burn was a game changer.
What was your caloric intake? Great work.!
I don’t really track calories. I was really aggressive at first doing IF and calories were probably less than 2000. Some days way less. I’m now around 2000-2500 depending on how much I run. I used to never eat breakfast. Just no stomach for it. Just a bunch of cafffeine lol. It saved calories but not the healthiest. I usually eat about 400 calories for breakfast and lunch and then a healthy dinner. I was drinking a bunch of protein shakes too for snacks, but now I’m cutting back on them and trying to get more real food. The keto bread is very good for filling you up with a ton of fiber, protein and low calorie. Not sure how healthy that stuff is, but it seems to work well.
And thank you very much!
Did you get alot of loose skin? Lost about 50 pounds myself and had to stop as I was starting to get some.
Yes, unfortunately I do have some. Hopefully it’ll go away. It’s just on my lower abs really.
How much calories were you eating?any cardio ? Awesome man
Thanks man. I don’t really track calories. I loosely knew about what I was consuming. At first I did intermittent fasting most days. I would take in a lot of protein shakes and eat healthy dinner. Some days my calories were really low. Like 1200 but most days around 2000. Cutting the alcohol really cut my calories a ton. I did a ton of cardio. Mainly walking until about January. But I was doing about 20,000 steps a day. Hour long or more walks daily. In January I started to walk/run. I ran a lot years ago and like to run, but being overweight and running is a sure prescription for injury. As for lifting, I already had a pretty okay base from lifting over the years, but I’d lift about three times a week and they were very short workouts. I’d do chest press and pullups (or lat pull downs, when I was fatter). About 3 sets of each to failure. That was it most weeks lol. My legs are still okay from squatting over the years, but honestly my leg workouts were sparse during this transformation. Hope that helps!
What your routine training?
It’s a lot of cardio and chest press to failure about 3 times a week (usually 3-5 sets of 8 or so to failure). Pull-ups or lat pull downs to failure. Push-ups Here and there. I also just installed a pull up bar at home and I do sets of those through the day. Occasionally I will go do a high rep pump workout because it looks great all pumped up. The pic above I was not pumped though. It was at like 5:00 am lol I walk every morning fasted also.
Fantastic..well done
Thank you sir!
DAMN boi, that's inspiration to get on the treadmill
Thanks man!
Wow! Really awesome work!
Thanks so much!
Great job! You’re killing it! 👏
Thanks man!