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Way to go - you’re killing it!!Congratulations!!
Major difference - keep it up you're doing amazing! I'm in a major plateau and need to change it up. Seeing your progress is inspiring.
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Get after it!!! You look great!
Wow fantastic progress!!
Wow!!!!! You’re absolutely beautiful!
Omg I also have lost exactly 53lbs, you look great! Keep it up :)
Way to go! That's an incredible difference.
You look like movie star now! Congratulations on the amazing transformation! ❤
You're gorgeous!!! And that's super amazing wow
Holy shit that’s amazing
Maybe try essential oils on your body, may help.
How did you do it?
Great job, you look fantastic! Time for a new haircut to match the new you?? How about the 1st cut that comes up on this link: http://www.hairandcomb.com/14-of-the-perfect-fade-with-spiked-front-haircuts-2019-for-men-with-short-beard/ I’ve done A LOT of makeovers in the past, some made ppl unrecognizable as it was such a huge change, along with weight loss. I think you’d look fantastic with all that hair off your face my friend. 👍
Face gains here!
Congrats! I had a buddy who went through that too. It’s no joke man. I’m happy you’re symptom free now 😊
So this isn't actually the biggest cut I've ever done. For the past 3 years prior, I would cut 20-30 lbs over summer vacation. However, in retrospect, I went about it the wrong way. I would only track calories and not macros, and stopped lifting because of work commitments. As a result, I lost a lot of fat but also muscle. My BF% stayed around the same. For this cut, I made it a priority to get the adequate amount of protein every day, and to focus less on the number on the scale, and instead on my overall progress.
I used myfitnesspal to track calories. Initial deficit of 500, but increased to 750 halfway through the cut. CAVEAT: this doesn't actually mean I ate at this deficit every single day. Instead, I know that I often tend to eat more than my allowance, so setting a more stringent goal allowed me a bit more leeway for the occasions when I would inevitably eat more. As long as your weekly deficit is in the right range, you should be fine. I set it up so that I would always get about 0.8 g of protein per lb of body weight, and made sure to hit that goal every night if possible.
My diet: I rarely if ever ate breakfast, mainly because I'm lazy and wake up late. Lunch was often boiled or grilled chicken with veggies. OATMEAL IS VITAL for keeping yourself full. If my regular food wasn't enough to get me to my protein goal, I'd supplement with whey powder. I stopped taking creatine when I started my cut, so that my body could get used to using its "unassisted" stamina. Then, once I started dropping weight and noticed my lift numbers go down, I started taking creatine again. This essentially allowed me to prolong the amount of time that my lifts could stay strong.
Workout plan: A sort of modified PPL. Focused on maintaining strength so that my body knows which muscles not to let atrophy.
Push (A): Overhead press, incline bench press, lateral+front raise, incline flyes, overhead dumbell triceps extension, triceps cable pushdowns, face pulls
Pull/Legs (A): Squats, pullups, dumbell rows, lat pulldown, straight arm pulldown, buncha types of curling
Push (B): Same as Push (A) but with bench press, decline bench, and flat flyes instead.
Pull/Legs (B): Same as Pull/Legs (A) plus deadlifts/shrugs instead of some of the back stuff.
I know, not the best split in existence, but it worked given my schedule. Also, I started doing core every workout. Hanging leg raises (especially weighted), Russian Twists, cable crunches, cable side bends, and occasionally ab wheel rollouts. These didn't correspond to any particular day. I just would pick 2 or 3 at the end of one workout, and then do the others the next time I work out. Doing core made both my squat and deadlift numbers go up.
For my compounds, I focused initially on just maintaining strength, even at the expense of form, since I wanted to prevent atrophy in the involved muscle groups. Over time, there came a point where I could no longer do that because injury became more common. This was especially true of overhead press and deadlifts.
1RMs: (B): 245 -> 225. (S): 155 -> 250. (D): 355 -> 395 (so dang close to 405!) -> Injury -> 365. (OHP): 180 -> Probably 150-55 or less, though I've been avoiding my 1RM on this because of lower back pain.
If anything, getting weaker taught me to just accept that you're going to get smaller/weaker, and to put aside the ego and just focus on good form. This probably explains why my squat increased by a lot and why my bench stayed the same for most of the summer. My OHP form was always kinda cheaty, so that's also kind of expected. Especially in my isolation exercises, I've learned to focus less on how heavy the weight is, and more on how heavy you can make the weight feel.
One piece of advice: don't stress if you don't hit your goal every single day. A lot of nights, I would eat junk food and go 100-400 over my goal. The important thing is that in the long run, you hit your weekly deficit and protein goals. There were periods where I plateaued for a while, but in the long run, you lose the weight as long as you hit the deficit. I also found that if I was able to get 10,000 steps in a day, I was much more likely to break a plateau. Probably a result of my sedentary summer life.
That's all I can think of for now. LMK if you have any other questions!
Damn. How hellish was the caloric restriction?
So smol and yet so big.
Sick shoulders. Care to share your workout plan for shoulders? Or overall workout plan.
Well done man! Im 6'4" 225lbs right now. Down 100lbs exactly from my SW. These pounds are the tough ones now though - wondering what you did to lose them?
Congratulations on the impressive transformation! Thanks for sharing your post and inspiring others to do the same!
nice. mind sharing your routine/diet?
well done. great achievement
Wow that's awesome!
It is a difference! Good luck on the rest of your progress!
Awesome job! And sick tattoo!
Legs looking great! Good work 💪
Good job, looking great!
Awesome progression! Keep at it and you flexing hard with that tattoo loving the aesthetic
That tattoo is gorgeous. Congrats on your success!
Oh hey, we’re the same height and SW!! Do you mind sharing how long it’s taken you and what steps you took to lose it??
I'm in love with your lion! Amazing progress too
I'm officially one year post ALLO stem cell transplant today and I'm on my way to recovery. My GVHD (Graft Vs Host Disease) is mild comparative to some other possibilities; it mostly resides in my gut/GI tract. I'm unable to properly absorb the nutrients from food, so I'm basically losing weight no matter what I eat. We're working on fixing that. I had some bad infections in my sinuses and mouth that contributed to losing about 50-60 lbs in a month or so.
It feels weird to be proud/feel good about losing the weight, especially when they want me to put on more, but I feel happy seeing myself at this weight. I hit a rough patch of depression in my mid-twenties that caused the start of my weight gain and it just kept going until I was diagnosed and hospitalized for months. It feels good to look good again, even if I am still sick.
EDIT: Bonus pic of my flabby belly along with my PICC and Hickman lines. NSFW as it's me without a shirt on.
Made with Love in New York City, New Jersey & Monterrey, Mexico.