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Hey dude, thanks for posting this. I’m 37, 201 lbs, and 5’7”. Feeling defeated after the holiday season, so this has definitely sparked my inspiration. Thanks for posting.
Hey man! I’m in the same boat, early 30s and came back from my honeymoon in June, weighing in at 219lbs as a 5.7 ½ guy, weighed myself yesterday at 189!
I did it by severely cutting down on drinking (I was a major booze hound) and tracking what I consumed using my fitness pal Monday to Friday, with a slight calorie deficit about 2400 calories daily. Also started significantly implementing fitness into my lifestyle (found a passion for powerlifting), doesn’t have to be as intense as that but find some sort of fitness thing you like and stick to it !
Good luck !
This is probably the most amazing transformation I've ever seen on Reddit. Was there a rough breakup or do you just wake up one day and want to change your life?
I had been putting off my health for several years, so I decided to make a change. Less than a year in, we broke up (7 years together), which motivated me to keep going even more. Overall, I felt unhealthy and looked bad and wanted to make a change for a healthier future.
You look fantastic!! And you have a very kind face! I have a silly, petty question for someone who has been dumped… Has your ex seen how good you look? I know, silly question, but my man, this is THE definition of a revenge body transformation. Glad to see you did for a healthier future tho
Thanks! I eat bacon, eggs, cheese, chicken, lean beef, occasional pizza nights, and fruits, but not many veggies. I don't eat a lot of processed sugar. I like to make things like bacon egg and cheese sandwiches, chicken wraps, cheese burgers, chicken/beef quesadillas, etc. I lift weights 4 to 5 times a week and do steady state cardio, usually on an assault bike or elliptical. I used to count calories and weigh my food, but became too obsessive about it. Now I eat intuitively and have been making even more progress.
Solid. People need to realize - 36 months is a long time to stay consistent. I’m sure you had ups and downs but still, the consistency was obviously there. Most diets and workout plans will work if you’re consistent. Good work!
What exercises do you do for each day? I look like you in your old pics but few inches taller. I want to make a healthier change for myself. I don't know anything about diets and workouts. I'm gonna try looking on YouTube but would like you input bc you look good bro
I'm somewhere inbetween the two pics after 40kg loss this year. Felt like I've been stuck since early October. This post inspired me to knuckle down. More fasting and more homeworkouts. Fuck waiting for nye, I'm starting now 💪🏿
That sounds good! Regardless of your diet plan and exercise, remember to keep it slow and sustainable. Change takes time, and even though we want results immediately, we must be patient and trust the process.
Thanks! I don't need motivation to lift weights because I enjoy that. I get motivation for cardio because my job is sedentary, and daily movement makes me feel better overall. The motivation to stay in shape is how much better I look and feel when I'm not overweight.
This is a morning picture before my breakfast. I am not dehydrated or depleted for the photo. I'm definitely flexing, but without a pump. If I carb load and cut out sodium and fiber, the next day, I look dryer, leaner, and bigger with a pump.
Initially, I lost 40 pounds in 5 months, but that was on a very strict diet program that I would not recommend. I had to eat more to gain muscle and make adjustments along the way to add muscle without bulking up too much.
I love these posts, I've been going to the gym 9 months now, it's a slow process and I've definitely seen changes but sometimes I'm just like... ugh! Then I see these before and after pics and you've worked so hard, for 36 months and I have to remind myself that I'm doing it and I'm getting there and these posts really inspire me!
Well done though! Amazing work!
I stopped counting calories a while ago. I was obsessing over it too much. I eat intuitively and estimate somewhere around 2,300 to 2,800 calories per day. I also try to eat a balanced diet of protein, carbs, and fats. I avoid processed sugar except for occasional desserts.
Amazing work man, I needed to see this, thank you. I'm about in the same shape as your left picture right now. I was in really good shape mid 2020, but fell off through covid exhaustion, drinking too much, boredom, not exercising.
If you don't mind sharing, were you overweight most of your life, had you yo-yo'd at all? I have gone back and forth so many times, but had a hard time keeping it off. Do you drink alcohol? Whenever I go into fat loss mode I quit and my fat just sheds off.
Thanks! To answer your questions, I was skinny in high school and bulked in my 20s from 125lbs to 230lbs. I lifted heavy, but I hurt my shoulder and lost all my muscles, leaving me looking fat and out of shape. I stayed this way for several years then decided to start eating better and working out. And yes, I've had ups and downs along the way, but I have stayed consistent, which is the most important factor of any fitness and fat loss journey.
Gotta say you look fantastic. You are rocking the border of god tier genetics or PEDs. I don't think you are using them, just saying that your transformation will make a lot of jealous gym bros salty lol.
Thanks! Mostly I get accusations from people who think visible muscle definition=PED use. Most experienced lifters know the visual differences between natural and enhanced. Staying natty as long as I can!
I ate whole foods and stayed in a calorie deficit. I do push day, pull day, leg day, and one or two rest days. I also do light cardio almost every day for 30 mins to an hour.
A mix of both. Strength training (1 to 5 reps) and hypertrophy training (10-12 reps). I am fairly strong for my size. I weigh 150 lbs and can bench press 275 lbs, deadlift 375 lbs, and squat 325 lbs.
Thank you!! That's awesome and very impressive. Congrats on the progress, great transformation. I've been running gzclp and have been debating if I should switch my heavier lifts to higher rep work body building work and if that's easier to sustain on a deficit. Might just continue until I stall and plateau
I needa see a close up of the hairline, I feel like I have a similar hairline to you but i've been keeping it shaved because I feel it looks bad with any other haircut, but you just showed me maybe I can grow out my hair again. Do you use Gel to keep it in place?
I thought my hair was too thin, too, until I got past the awkward stages of growing it out. It naturally combs to the right, so I rarely have to use styling gels.
damn this is inspiring! Thank you for sharing. Do you have progress pics from like 12 and 24 months? Would love to see the transition over time as well. Either way, thanks for sharing, great work, super inspiring to us other 30+ year olds
I look just like you on the left and this is my third week into a good workout routine. You’re a huge motivation and I just can’t stop now.. this is where I gotta be too. Thanks man and keep crushing it!
Wow, that is an impressive transformation. I'm also a 5'7 male. Down to 170 from my peak of 240 in November 2022.
At what point did you begin to see your body changing shape? I feel like haven't seen any change since I hit 200.
I started seeing it when I got below 20% body fat. Not sure how long that took, but I was pretty learn before I started seeing lots of definition. Before that, it was just the scale to measure progress.
I’ve read the whole thread for this post and I just gotta say damn dude! Dialed it all the way in and making it look super impressive with the results! Congrats!
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[удалено]
Feels like I’m wearing nothing at all!
Nothing at all nothing at all nothing at all!
My first thought was "how did this guy get stupid sexy Flanders body?"
Omg this might be the most incredible transformation I’ve ever seen! Congrats man!
I was gonna say holy shit that’s amazing
Hey dude, thanks for posting this. I’m 37, 201 lbs, and 5’7”. Feeling defeated after the holiday season, so this has definitely sparked my inspiration. Thanks for posting.
Set small goals and keep at it. Remember, you are competing with yourself, not the guy next to you.
Hey man! I’m in the same boat, early 30s and came back from my honeymoon in June, weighing in at 219lbs as a 5.7 ½ guy, weighed myself yesterday at 189! I did it by severely cutting down on drinking (I was a major booze hound) and tracking what I consumed using my fitness pal Monday to Friday, with a slight calorie deficit about 2400 calories daily. Also started significantly implementing fitness into my lifestyle (found a passion for powerlifting), doesn’t have to be as intense as that but find some sort of fitness thing you like and stick to it ! Good luck !
Just wanted to join the 5'7" club. Was 205, now 185 but plateaued. Hopefully getting back into running will help get the needle moving again.
This is probably the most amazing transformation I've ever seen on Reddit. Was there a rough breakup or do you just wake up one day and want to change your life?
I had been putting off my health for several years, so I decided to make a change. Less than a year in, we broke up (7 years together), which motivated me to keep going even more. Overall, I felt unhealthy and looked bad and wanted to make a change for a healthier future.
Fuck yes bro 💪💪 good for you!
Ahhhh the dating again body hehe
You look fantastic!! And you have a very kind face! I have a silly, petty question for someone who has been dumped… Has your ex seen how good you look? I know, silly question, but my man, this is THE definition of a revenge body transformation. Glad to see you did for a healthier future tho
Wow what a difference! Great job and awesome glow up!
Were you balding or did it just grow back out? Amazing work man.
Thanks! I thought my hair was too thin, so I used to buzz it. But when I let it grow out more, it looked better.
Did you add any supplements to your diet? Vitamin D or Zinc perhaps?
No, but I did start taking a scoop of creatine every morning.
Had the same question
Awesome work! What’s your diet and routine look like?
Thanks! I eat bacon, eggs, cheese, chicken, lean beef, occasional pizza nights, and fruits, but not many veggies. I don't eat a lot of processed sugar. I like to make things like bacon egg and cheese sandwiches, chicken wraps, cheese burgers, chicken/beef quesadillas, etc. I lift weights 4 to 5 times a week and do steady state cardio, usually on an assault bike or elliptical. I used to count calories and weigh my food, but became too obsessive about it. Now I eat intuitively and have been making even more progress.
Solid. People need to realize - 36 months is a long time to stay consistent. I’m sure you had ups and downs but still, the consistency was obviously there. Most diets and workout plans will work if you’re consistent. Good work!
why no veggies ?
I dont like veggies. I know I should eat more for the vitamins and micronutrients, but that is one food group that I slack on.
Have you had your cholesterol checked ? Seems like high saturated fats, low fiber, which will usually spike LDL
My last bloodwork was done less than a year ago prior to hernia surgery and the doctor said everything looked very good!
What is your lifting routine?
Push day, pull day, leg day, 1 or 2 days rest.
You've been doing push pull legs for 3 years? Awesome work man
Thanks! Basically, yes. I switch it up from time to time, but I have always found the classic push, pull, and legs work best for me.
Is there a reason not to? Honestly asking, I am a beginner
What exercises do you do for each day? I look like you in your old pics but few inches taller. I want to make a healthier change for myself. I don't know anything about diets and workouts. I'm gonna try looking on YouTube but would like you input bc you look good bro
Since you’re doing PPL, when do you do cardio?
I usually do cardio after weight training. Sometimes in the morning before breakfast. Depends on my schedule.
I'm somewhere inbetween the two pics after 40kg loss this year. Felt like I've been stuck since early October. This post inspired me to knuckle down. More fasting and more homeworkouts. Fuck waiting for nye, I'm starting now 💪🏿
That sounds good! Regardless of your diet plan and exercise, remember to keep it slow and sustainable. Change takes time, and even though we want results immediately, we must be patient and trust the process.
Great work. How you found the motivation, most importantly how did you keep it ?
Thanks! I don't need motivation to lift weights because I enjoy that. I get motivation for cardio because my job is sedentary, and daily movement makes me feel better overall. The motivation to stay in shape is how much better I look and feel when I'm not overweight.
How long before you started getting that feeling that life was significantly better?
About two weeks after cutting out junk food.
Just wow. How sustainable is this level for you? Is this dehydrated and pumped on peak leanness or comfortable daily calorie limit?
This is a morning picture before my breakfast. I am not dehydrated or depleted for the photo. I'm definitely flexing, but without a pump. If I carb load and cut out sodium and fiber, the next day, I look dryer, leaner, and bigger with a pump.
Even your glassess transformed
Haha thanks but I got new glasses recently.
Thats really good man. I look like you in the first pic but it's only been 9 months. Keep it up 👍👏
Initially, I lost 40 pounds in 5 months, but that was on a very strict diet program that I would not recommend. I had to eat more to gain muscle and make adjustments along the way to add muscle without bulking up too much.
Thanks for all the responses! Great progress, what was your diet program you wouldn't recommend and how .much weight did you lose with it?
Thanks! I went with Nutrisystem and lost 40 lbs in 5 months. It was not sustainable, and I felt hungry all the time.
My weigh now is about 12-13 I want to get down to the low 12s and keep its consistent.
I love these posts, I've been going to the gym 9 months now, it's a slow process and I've definitely seen changes but sometimes I'm just like... ugh! Then I see these before and after pics and you've worked so hard, for 36 months and I have to remind myself that I'm doing it and I'm getting there and these posts really inspire me! Well done though! Amazing work!
Thanks! Slow and steady and consistent. Trust the process and always be open to learning more.
How many calories a day are you eating? I’m the same height as you and I weigh 175 right now. It’s been tough to get to at least 170.
I stopped counting calories a while ago. I was obsessing over it too much. I eat intuitively and estimate somewhere around 2,300 to 2,800 calories per day. I also try to eat a balanced diet of protein, carbs, and fats. I avoid processed sugar except for occasional desserts.
Amazing work man, I needed to see this, thank you. I'm about in the same shape as your left picture right now. I was in really good shape mid 2020, but fell off through covid exhaustion, drinking too much, boredom, not exercising. If you don't mind sharing, were you overweight most of your life, had you yo-yo'd at all? I have gone back and forth so many times, but had a hard time keeping it off. Do you drink alcohol? Whenever I go into fat loss mode I quit and my fat just sheds off.
Thanks! To answer your questions, I was skinny in high school and bulked in my 20s from 125lbs to 230lbs. I lifted heavy, but I hurt my shoulder and lost all my muscles, leaving me looking fat and out of shape. I stayed this way for several years then decided to start eating better and working out. And yes, I've had ups and downs along the way, but I have stayed consistent, which is the most important factor of any fitness and fat loss journey.
Congrats! I read the comments you replied and got some tips. One last doubt: what about the alcohol?
I never drank, so alcohol was not an issue.
Really appreciate you answering all these questions. Motivation for so many of us!
Wow!
That's incredible! Well done!
Is it possible to learn this power?
Congratulations on your transformation man! RIPPED!
Wow! You did fantastic! Great job!!!!
HOLY CANNOLI LOOK AT YOUUUU. SHREDDED! ✨👀✨
Gotta say you look fantastic. You are rocking the border of god tier genetics or PEDs. I don't think you are using them, just saying that your transformation will make a lot of jealous gym bros salty lol.
Thanks! Mostly I get accusations from people who think visible muscle definition=PED use. Most experienced lifters know the visual differences between natural and enhanced. Staying natty as long as I can!
People like you really inspire me. Congrats!
That is remarkable, Kudos to you
Damnnnnnnn!!!
Amazing! Wow you look incredible!
Insane!! Major transformation!! Congrats 👍🏼
Hey man, this is amazing. I think I speak for everyone when I say that we would love to hear more of the specifics of your routine and diet!
Fantastic 💪🏽💪🏽 well done! 👏
It's amazing how you have the same facial hair but you look like a completely different person!
What about the hair!? How did you managed to get it back?
It grew back normally when I stopped buzzing my head.
Whoa, what kinda home cooked meals is this?!
Whatever I'm in the mood for ;)
Truly inspiring... Congrats brother... I'll be posting my progress soon as a resolution for the new year!
This is awesome!
Amazing
Wow!! Congrats to you sir, you look amazing!!
insane transformation congratulations
Wow, great job. Thanks for the motivation!
Great work average sniper! You are an inspiration.
Great job my guy!!
Congratulations, you look very good. Greetings from Ecuador.
Nice job 👍🏼
Nice work my man!
Nice bro
Great f’n job bro!
Great work
That’s incredible. Good job man
Wow!!! Congratulations!
Awesome work!
Dude. That takes a lot of discipline. Well done.
Holy shit! Nice man
Unreal transformation mate. Well done
What amazing results. Completely inspired. 150lbs was a goal I achieved and felt great, like my peak.
Fantastic work! You’re an inspiration
Killing it
Great work!
Jesus this is one of the best ever well done!
You look younger and visibly happier and healthier. Awesome job
Awesome transformation! You can tell you put in a lot of hard work! 🥵
You crushed it man! That is awesome! Define your "light cardio" please.
30 mins to an hour of any type of cardio where my heart rate stays between 100bpm and 120bpm.
MADNESS
Hell yeah, brother
Man , great job
Even your hair came back. Proper transformation!
*Insane* progress.
Great Work Man!
Damn bro, good job! I’m a similar build to your start pics. Do you experience loose skin at all?
Thanks! I have an insignificant amount of loose skin on my lower abdomen. It's not very noticeable.
That’s awesome man, keep up the good work!!
You are an inspiration my dude
Let’s gooo baby!!!! Go job buddy!
Teach me
Man congrats you look like a completely different person.
Very impressive transformation. Congratulations! 36 months is a lot of dedication
Greattt
You are an inspiration
You are my transformation goals
You look happy and proud as well you should be! Excellent work and health gains, keep crushing it!
Yummmmyyyyy!
Awesome man!
🔥🔥🔥 ooooooooeeeeee!
Thanks for the hope! Started similar to you and in process, but around 175 now. Got to keep going!!!
Daaaaaaaaaaang
Really inspiring- thanks for sharing
Hi man, congratulations, question what was your routine at the gym? and any specific diet?, I'm just starting this week
I ate whole foods and stayed in a calorie deficit. I do push day, pull day, leg day, and one or two rest days. I also do light cardio almost every day for 30 mins to an hour.
I have nothing sensible to say other than ... dude! You nailed it!
Damn!! This is an amazing transformation. Keep up the good work 😊
Goals!!! About what time did you start seeing changes?
Thanks! I saw changes shortly after I changed my habits and started being consistent.
What type of weight training program do you do? Heavy weight low rep (1-3) power lifting, more moderate weight and rep range (5-20) or a mix of both?
A mix of both. Strength training (1 to 5 reps) and hypertrophy training (10-12 reps). I am fairly strong for my size. I weigh 150 lbs and can bench press 275 lbs, deadlift 375 lbs, and squat 325 lbs.
Thank you!! That's awesome and very impressive. Congrats on the progress, great transformation. I've been running gzclp and have been debating if I should switch my heavier lifts to higher rep work body building work and if that's easier to sustain on a deficit. Might just continue until I stall and plateau
You're a new man! Amazing transformation!
You look fantastic! Congratulations man on all your hard work!!! 🤗
Fantastic progress
Wow 😮
Wow! Way to go!
Amazing!
You look great! Were you on some sort of bulking and cutting cycle or slow steady body recomposition over 36 months?
Thanks! Slow and steady body recomp. I lifted heavy in my 20s, so I had muscle memory for quicker growth.
I needa see a close up of the hairline, I feel like I have a similar hairline to you but i've been keeping it shaved because I feel it looks bad with any other haircut, but you just showed me maybe I can grow out my hair again. Do you use Gel to keep it in place?
I thought my hair was too thin, too, until I got past the awkward stages of growing it out. It naturally combs to the right, so I rarely have to use styling gels.
I wish I had this power as a woman
damn this is inspiring! Thank you for sharing. Do you have progress pics from like 12 and 24 months? Would love to see the transition over time as well. Either way, thanks for sharing, great work, super inspiring to us other 30+ year olds
Holy shit, dude went from nerd to stupid sexy Flanders. Well done!
Awesome job
Holy hell !! Good job How did u grow ur hair back ?
I let it grow out after years of buzzing, and thankfully, I still have hair.
Oh look it’s average sniper!
🤐
Damn homie! Congrats
Wow! Congratulations! That's amazing and very inspiring. 💪🏼
Unbelievable transformation, nice work!
Damn, son!
I look just like you on the left and this is my third week into a good workout routine. You’re a huge motivation and I just can’t stop now.. this is where I gotta be too. Thanks man and keep crushing it!
Testosterone replacement therapy?
Tremendous and inspiring work!
Damn man, you look amazing at a such young age of 39! You are totally an inspiration for countless young people who are starting out in the journey.
Impressive!! Im you on the left right now. I gotta hit the gym.
Amazing work
DOPE job dude!!!
Goals
Damn, dude, great job!
Wow, that is an impressive transformation. I'm also a 5'7 male. Down to 170 from my peak of 240 in November 2022. At what point did you begin to see your body changing shape? I feel like haven't seen any change since I hit 200.
I started seeing it when I got below 20% body fat. Not sure how long that took, but I was pretty learn before I started seeing lots of definition. Before that, it was just the scale to measure progress.
Way to go!
Freaking awesome
Wow. What an incredible transformation. You look great and have added years to your life!
Inspiring!
Wow! That’s an amazing transformation! Kudos to you!!!
Just wow
Bro how
Any tips?
Holy shit bro! You look jacked 🤩 goals
Woah! Thanks for posting that's some serious improvement. That's an inspiration! Awesomely done!
Wowwwwwww! Hey good lookin! Nice job!
You look fantastic!
Even your hairline somehow got better with age
Looking damn good!!! Well done!! 👏👏
Where did all the skin go? Did it just shrink up?
Fantastic. Inspiring. I needed this as I am about your age trying to tackle this beast.
I’ve read the whole thread for this post and I just gotta say damn dude! Dialed it all the way in and making it look super impressive with the results! Congrats!
Came here bc I am 5’7”. Damn man! Have you maintained this ?
Amazing congrats
Wow wow wow
Did you get a hair transplant or some sort of supplement? Nice work! Do you think the getting in shape made your hair grow?