So this wasn’t all done at once. I started back in February of 2017. I was definitely considered obese. Started at 230.4 pounds at only 5’7”. In that year, I got serious with my dieting. Used MyFitnessPal religiously, weighed out all my food, did 4-5 workout sessions a week. Got all the way down to 159 of that year. Swore to myself I would never let myself get like that again..... yeah, I lied to myself. I came up with any excuses I could to not workout, not diet, etc..
Fast forward to COVID. I eventually got back up to 206 and that was my starting weight this time around. I remember waking up, looking at myself in the mirror and thinking... okay. This is enough. You’re a fat as again. You had your fun binging, but it’s time to get back on your routine. So that’s exactly what I did. Contrary to what a lot of people did during quarantine is gained weight, I used the lockdown to my advantage. I have no excuses. I can’t go out to hang with friends, I can’t go to bars, I can’t do anything. Might as well workout.
So April 6th of 2020, I was 206lbs. As of November 1st, I weight 146 pounds. So a total weight loss of 60 pounds in the year 2020. I wanted to share it with you guys so you realize just because you get lean and gain it all back, you CAN do it again if your mind is right. I don’t have any shirtless pics from when I was a fat sack of crap but I’ll post some pics I found on FB for you guys.
Starting point of diet back in 2017. Was 230.4 here.
Ending point of 2017. Was about 159 here
April of 2020. Was about 206 here
Final weight of this cut. October 31 of 2020. Am 146 here
So this year, I stuck with what I did a few years ago. Counting all my food out, staying strict. Very few cheat days. For the record, when I cheat, I cheat for the whole day and not just a meal.
As far as my diet goes, I try to get anywhere between 180-200g of protein. Sometimes more, sometimes less. Carbs I kept lower towards the start of my cut. I was usually taking in anywhere between 100-130g. The leaner I got and the more intense my workouts got, the more carbs I ate. I usually got around 150-200g of carbs and lowered protein a bit to offset it. Total calories on workout days were anywhere between 1800-2000. Again, the more active I got, I raised calories accordingly. Towards the tail end of my cut, I was usually taking in anywhere between 2000-2400. On rest days, I was getting around 1600 calories at the beginning of my cut and around 1800 towards the end of my cut. My total calorie deficit was pretty large. I was usually in a deficit of around 1000 calories at the beginning of my cut and lowered it to around 500 the leaner I got.
As far as workouts, I just do splits. I have back day with a focus on deadlifts. Chest day with a focus on flat bench. Leg day with a focus on back squats. And finally shoulder day with a focus on OHP. After I hit my main lifts, I do accessory work to hit arms and other parts that are lacking.
As far as cardio goes, at the beginning, I wasn’t doing separate cardio work. Towards the middle, I started throwing running in there. I eventually worked my way up to running 3-5 miles a day. In September, I was waking up at 5am to run and do my workouts when I got home from work. I’m not about that anymore. I hated waking up so earlier to do that. Now I just run a mile before each of my workouts and on my days off from work (Sundays and Tuesdays), I will do runs then.
TLDR; Went from 230 > 159 in 2017. Fattened myself back up to 206. In 2020, went from 206 > 146 where I am now.
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