Lost 33 pounds (13 kg) so far this year!

Gamisch

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Last year I was in probably the best shape I've been in for the last 10 years. Unfortunately I went through this break up heart ache bs and COMPLETELY let myself go. Started consuming alcoholl and partied like a mad man.

I gained weight like crazy. First time in my life,as I always got away with it by having a "natural " athletic build .So, December the 5th I decided enough is enough !!!!


-work out. Doesn't need much explanation. I can only say its crazy how we can trick ourselves into believing what we want. At first I didn't had the motivation to hit the gym, now I can't imagine not going. Its a switch in our mind we can turn on or off. I work out at least 3 times a week, preferably 5.

Also, you wanna add small and simple exercises to your routine. E.g 100 push ups/situps /squads a day. Can be 10 in a row each time. But after a week you've done 700 pushups you'd normally wouldn't do..after a month that's 2800(!!!!!)

- no more fastfood. I tricked myself by saying that at least in the summer I wanna look good in a tshirt. So all my favorite fastfood is a no go as long as its summer. Gradually your taste buds will adjust , and you are what you eat right? I havent had icecream, fastfood, candy, cookies , ect for MONTHS and I dont miss it at all.

I also use honey instead of sugar. No more white rice and bread. Fruit every day. NO MORE ALCOHOL!!!

A sport you like. Ive done (kick)boxing on a professional level. Huge motivation in December was the fact i was asked to teach boxing to beginners. So I hit the heavybagg 2/3 a week on top of my regular gym routine. I also play futsal. Moral of the story; supplement you weightlifting regimen with another more cardio based sport like cycling, soccer/basketball, running/hiking ,swimming, climbing ect.

How women respond
Needless to say the difference between being 92 kilo and being 79 kilo at 6,1" is night and day. Ioi everywhere suddenly. Women suddenly literally freeze when they see me now. Dont ever say that your looks dont matter.

Hope to inspire anyone who needs this! If I can do this, ANYONE can do it.
 
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RobbyDog

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Good for you. I am on a similar path myself. The booze and junk food really catches up too, especially with increasing age. I am surprised though that you believe women are acting different due to your weight loss however. 92 kg (200 lbs) isn’t overweight at 6’ 1”. I could see that having better muscle definition and a bigger chest/smaller waist could help though.
 

Gamisch

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Good for you. I am on a similar path myself. The booze and junk food really catches up too, especially with increasing age. I am surprised though that you believe women are acting different due to your weight loss however. 92 kg (200 lbs) isn’t overweight at 6’ 1”. I could see that having better muscle definition and a bigger chest/smaller waist could help though.
As I said, due to boxing I always had to be as lean as possible. Needless to say for my weightclass I have a good reach. I DEFINITELY wanna get bigger, like gain 5 kg pure muscle, but being "fat" makes me look ridiculous.

About the ioi's; ofcourse it can be something I rather imagine, but I've noticed women staring at me. I rather catch them doing it, a lotta times more due to "feeling someone's eyes on you". Perhaps i just carry myself different now?
 

Westminster

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Last year I was in probably the best shape I've been in for the last 10 years. Unfortunately I went through this break up heart ache bs and COMPLETELY let myself go. Started consuming alcoholl and partied like a mad man.

I gained weight like crazy. First time in my life,as I always got away with it by having a "natural " athletic build .So, December the 5th I decided enough is enough !!!!


-work out. Doesn't need much explanation. I can only say its crazy how we can trick ourselves into believing what we want. At first I didn't had the motivation to hit the gym, now I can't imagine not going. Its a switch in our mind we can turn on or off. I work out at least 3 times a week, preferably 5.

Also, you wanna add small and simple exercises to your routine. E.g 100 push ups/situps /squads a day. Can be 10 in a row each time. But after a week you've done 700 pushups you'd normally wouldn't do..after a month that's 2800(!!!!!)

- no more fastfood. I tricked myself by saying that at least in the summer I wanna look good in a tshirt. So all my favorite fastfood is a no go as long as its summer. Gradually your taste buds will adjust , and you are what you eat right? I havent had icecream, fastfood, candy, cookies , ect for MONTHS and I dont miss it at all.

I also use honey instead of sugar. No more white rice and bread. Fruit every day. NO MORE ALCOHOL!!!

A sport you like. Ive done (kick)boxing on a professional level. Huge motivation in December was the fact i was asked to teach boxing to beginners. So I hit the heavybagg 2/3 a week on top of my regular gym routine. I also play futsal. Moral of the story; supplement you weightlifting regimen with another more cardio based sport like cycling, soccer/basketball, running/hiking ,swimming, climbing ect.

How women respond
Needless to say the difference between being 92 kilo and being 79 kilo at 6,1" is night and day. Ioi everywhere suddenly. Women suddenly literally freeze when they see me now. Dont ever say that your looks dont matter.

Hope to inspire anyone who needs this! If I can do this, ANYONE can do it.
That's strong work. Well done, man :up:
 

BackInTheGame78

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Nice work! I'm down about 60 lbs since the beginning of the year myself and just went to a family reunion where people hadn't seen me since last Thanksgiving-ish time and they were stunned at how I looked, especially since I showed up in a tank top with my guns blazing...

It felt pretty nice especially since more than one of my cousins girlfriend/wives said they wish their dude looked like me haha
 

EyeBRollin

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White rice is perfectly fine, specifically Basmati rice, it has the lowest GI of any rice.
There’s more to it than GI; most white rice is bleached and stripped of nutrients and fiber. White rice is simply worse than brown and black rice. Fiber is really what helps in weight loss due to satiety.
 

BackInTheGame78

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There’s more to it than GI; most white rice is bleached and stripped of nutrients and fiber. White rice is simply worse than brown and black rice. Fiber is really what helps in weight loss due to satiety.
Fiber can be gotten from many other sources. If you are counting on getting your fiber from rice you are doing it all wrong to begin with, IMO.

Most of my fiber comes from fresh fruits and vegetables throughout the day which I eat a lot of.

I don't eat rice super frequently, but it doesn't hurt me when I do...maybe once or twice a week on higher carb days.
 

EyeBRollin

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Fiber can be gotten from many other sources. If you are counting on getting your fiber from rice you are doing it all wrong to begin with, IMO.
That’s not the point. White rice, white bread, and white pasta are suboptimal choices for weight loss and overall health. Brown and black are better. Frankly, white rice is good as a weight gainer. It digests easily and you can pack it in.
 

BackInTheGame78

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That’s not the point. White rice, white bread, and white pasta are suboptimal choices for weight loss and overall health. Brown and black are better. Frankly, white rice is good as a weight gainer. It digests easily and you can pack it in.
You are trying to tell a guy who lost 60lbs in slightly over 5 months how to lose weight? Kinda funny actually.

You don't know what you don't know, that's the problem.
 

EyeBRollin

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You are trying to tell a guy who lost 60lbs in slightly over 5 months how to lose weight? Kinda funny actually.
That’s anecdotal. I lost 15 lbs this year as well- 170 to 155 with no intention at all of losing weight. There’s more than one wato skin a cat.

You don't know what you don't know, that's the problem.
White rice vs brown / black rice is only a debated in nutrition circles by contrarians. It’s conclusively just lower in nutritional value. OP noted that he cut out white rice. Certainly a helpful thing to do because better options exist.

Men, nutrition is about replacement. Replacing sugary desserts with fruit, or white rice with brown or black rice makes a difference over time when looking at total diet quality.
 

BackInTheGame78

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That’s anecdotal. I lost 15 lbs this year as well- 170 to 155 with no intention at all of losing weight. There’s more than one wato skin a cat.



White rice vs brown / black rice is only a debated in nutrition circles by contrarians. It’s conclusively just lower in nutritional value. OP noted that he cut out white rice. Certainly a helpful thing to do because better options exist.

Men, nutrition is about replacement. Replacing sugary desserts with fruit, or white rice with brown or black rice makes a difference over time when looking at total diet quality.
Too many people worry about relatively inconsequential things like white versus brown rice(especially Basmati), but yet have no issues eating deli meat or bacon with impunity. Or drinking alcohol. Or processed crap like protein bars.

Nobody is going to have a 100% perfect diet. It simply isn't possible. Nor is it sustainable. I eat dole whip on high carb days sometimes and eat dark chocolate every day(although I could make a strong case that's actually beneficial for both health and weight loss). Neither of those have hindered my progress at all, and I routinely lose weight on days after I eat Dole Whip.

Outside of that my diet is 98% one ingredient foods, high in fruits and vegetables. I basically eat the rainbow every day in terms of colors.

At the end of the day it's about the sum totality of what you do/don't do in a week and there are a lot of people who eat stuff on a daily basis that is stuff I would cringe at but yet worry about minor things. Don't sleep properly, don't workout properly, don't hydrate properly, don't track calories properly, etc etc.

If someone is going to worry about minor things they best have all the major things covered first and most don't.
 

Millard Fillmore

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Great job bro! I too have lost a bunch of weight through a change in diet.

Just a couple of comments, though I'm not an expert.

I also use honey instead of sugar. No more white rice and bread. Fruit every day. NO MORE ALCOHOL!!!
Honey is just another sugar. It actually contains more calories than sucrose. It's mostly fructose and glucose but more of the former. The good thing is it's so sweet that you don't need much at all. But if you're giving it a halo effect, cutting back on honey might cause another drop in weight. Definitely use sparingly, it's just glorified syrup. To me it tastes nasty so it's not an issue.

As for white rice/bread, these are not "bad" foods. Really no food is bad. But the only white bread I eat is baked fresh and contains no preservatives. Skinny people are eating rice and bread the world over.

For me what's worked is shifting to more vegetables and fruit and far less processed foods, but I still eat whatever I want, just in different portions/allotments.

Too many people worry about relatively inconsequential things like white versus brown rice(especially Basmati), but yet have no issues eating deli meat or bacon with impunity. Or drinking alcohol. Or processed crap like protein bars.

Nobody is going to have a 100% perfect diet. It simply isn't possible. Nor is it sustainable. I eat dole whip on high carb days sometimes and eat dark chocolate every day(although I could make a strong case that's actually beneficial for both health and weight loss). Neither of those have hindered my progress at all, and I routinely lose weight on days after I eat Dole Whip.
Exactly. It's been proven you can lose weight eating nothing but McDonald's or Twinkies if you limit your calories. Obviously that will lead to other health problems lol.

I don't believe in banning foods I like, but reducing their intake and replacing that with fresh foods has been a winner for me. But it all depends on the individual. Pro athletes like Brady and Rodgers won't eat sugar, period. Brady famously won't eat vegetables like tomatoes and eggplants. To each his own but I am not going to cut out "nightshades" (except tobacco) unless they pay me $50 mil a year too. And even then it sounds like junk science, but I guess it works for him.
 

Gamisch

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Great job bro! I too have lost a bunch of weight through a change in diet.

Just a couple of comments, though I'm not an expert.



Honey is just another sugar. It actually contains more calories than sucrose. It's mostly fructose and glucose but more of the former. The good thing is it's so sweet that you don't need much at all. But if you're giving it a halo effect, cutting back on honey might cause another drop in weight. Definitely use sparingly, it's just glorified syrup. To me it tastes nasty so it's not an issue.

As for white rice/bread, these are not "bad" foods. Really no food is bad. But the only white bread I eat is baked fresh and contains no preservatives. Skinny people are eating rice and bread the world over.

For me what's worked is shifting to more vegetables and fruit and far less processed foods, but I still eat whatever I want, just in different portions/allotments.



Exactly. It's been proven you can lose weight eating nothing but McDonald's or Twinkies if you limit your calories. Obviously that will lead to other health problems lol.

I don't believe in banning foods I like, but reducing their intake and replacing that with fresh foods has been a winner for me. But it all depends on the individual. Pro athletes like Brady and Rodgers won't eat sugar, period. Brady famously won't eat vegetables like tomatoes and eggplants. To each his own but I am not going to cut out "nightshades" (except tobacco) unless they pay me $50 mil a year too. And even then it sounds like junk science, but I guess it works for him.
I have to say, I'm on 16% bodyfat. Abs are visible but not " hard as nails" yet. I geuss the honey vs sugar is like buying groceries with dirty money; the grocery store (body) doesn't care nor is able to distinguish between the two (honey or sugar).

My colleague drinks coffee without any sweeteners...horrible thought, but yet a step that can be taken.

Main goal is to get a little broader/bigger while staying lean. 4 kilo of muscle extra or something like that.
 

Millard Fillmore

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I have to say, I'm on 16% bodyfat. Abs are visible but not " hard as nails" yet. I geuss the honey vs sugar is like buying groceries with dirty money; the grocery store (body) doesn't care nor is able to distinguish between the two (honey or sugar).

My colleague drinks coffee without any sweeteners...horrible thought, but yet a step that can be taken.

Main goal is to get a little broader/bigger while staying lean. 4 kilo of muscle extra or something like that.
That's amazing, dude. Yeah the honey won't kill you, sounds like it's all working for you.

This is random but one thing I've noticed is slight regression in weightlifting as I've lost fat. I've had to reduce (slightly) weights and I think it's because my overall body mass has been dropping. Since we're on the subject I wonder if anyone else has experienced this.
 

BackInTheGame78

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Great job bro! I too have lost a bunch of weight through a change in diet.

Just a couple of comments, though I'm not an expert.



Honey is just another sugar. It actually contains more calories than sucrose. It's mostly fructose and glucose but more of the former. The good thing is it's so sweet that you don't need much at all. But if you're giving it a halo effect, cutting back on honey might cause another drop in weight. Definitely use sparingly, it's just glorified syrup. To me it tastes nasty so it's not an issue.

As for white rice/bread, these are not "bad" foods. Really no food is bad. But the only white bread I eat is baked fresh and contains no preservatives. Skinny people are eating rice and bread the world over.

For me what's worked is shifting to more vegetables and fruit and far less processed foods, but I still eat whatever I want, just in different portions/allotments.



Exactly. It's been proven you can lose weight eating nothing but McDonald's or Twinkies if you limit your calories. Obviously that will lead to other health problems lol.

I don't believe in banning foods I like, but reducing their intake and replacing that with fresh foods has been a winner for me. But it all depends on the individual. Pro athletes like Brady and Rodgers won't eat sugar, period. Brady famously won't eat vegetables like tomatoes and eggplants. To each his own but I am not going to cut out "nightshades" (except tobacco) unless they pay me $50 mil a year too. And even then it sounds like junk science, but I guess it works for him.
Avoiding nightshades is not junk science, many people with autoimmune conditions, including myself, have flare-ups from them and it's a known trigger to avoid.

Also your take on honey is simply wrong, specifically if we are talking about raw honey. With natural substances there is much more to something than just what the numbers say. They contain various nutrients, minerals, etc that helps offset whatever "negative" thing you want to discuss and many times help it work differently than one would expect with interplays throughout the various bodily systems that may not yet be well understood and are far far too complex to boil it down to whatever a number says for grams of fructose or sucrose.

This is the case with honey as numerous studies have shown this has a weight loss effect rather than a weight gain effect.

In fact, honey helps protect against metabolic syndrome and helps to reverse it over time. It's a gift from nature and is even mentioned in the Bible as being a food of sustenance. Honey is far more than simply a "sugar replacement", it has a role in any weight loss regimen and contains many natural substances that are good for the body. Also is the only food that never spoils or goes bad as it's highly anti-microbial and has both natural anti-biotic and anti-fungal properties.


.
 
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Millard Fillmore

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Avoiding nightshades is not junk science, many people with autoimmune conditions, including myself, have flare-ups from them and it's a known trigger to avoid.

Also your take on honey is simply wrong, specifically if we are talking about raw honey. With natural substances there is much more to something than just what the numbers say. They contain various nutrients, minerals, etc that helps offset whatever "negative" thing you want to discuss and many times help it work differently than one would expect with interplays throughout the various bodily systems that may not yet be well understood and are far far too complex to boil it down to whatever a number says for grams of fructose or sucrose.

This is the case with honey as numerous studies have shown this has a weight loss effect rather than a weight gain effect.

In fact, honey helps protect against metabolic syndrome and helps to reverse it over time. It's a gift from nature and is even mentioned in the Bible as being a food of sustenance. Honey is far more than simply a "sugar replacement", it has a role in any weight loss regimen and contains many natural substances that are good for the body. Also is the only food that never spoils or goes bad as it's highly anti-microbial and has both natural anti-biotic and anti-fungal properties.


.
Smart take. I'm sure it has beneficial properties. But it's still to be consumed sparingly. There's only so much that will offset high sugar and calorie density. Luckily to me it tastes awful so no issue there.
 

EyeBRollin

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This is random but one thing I've noticed is slight regression in weightlifting as I've lost fat. I've had to reduce (slightly) weights and I think it's because my overall body mass has been dropping. Since we're on the subject I wonder if anyone else has experienced this.
Losing weight hurts your levers. It’s physics.

I have to say, I'm on 16% bodyfat. Abs are visible but not " hard as nails" yet. I geuss the honey vs sugar is like buying groceries with dirty money; the grocery store (body) doesn't care nor is able to distinguish between the two (honey or sugar).
That's amazing, dude. Yeah the honey won't kill you, sounds like it's all working for you.
Honey is fine in moderation. Not the same as pure sugar. It has some antioxidants in it.

People shouldn’t oversimplify by saying calorie = calorie and carb = carb. There are junk calories and good calories. Junk carbs and good carbs. The difference being the nutrients or lack there of in the food. Eat for nourishment.

My colleague drinks coffee without any sweeteners...horrible thought, but yet a step that can be taken.

Main goal is to get a little broader/bigger while staying lean. 4 kilo of muscle extra or something like that.
I cut sweeteners out of coffee as well. I’ve been using unsweetened vanilla almond milk. It doesn’t taste “good” but it makes the coffee palatable. Sometimes I’ll drink coffee as a regular misto (half coffee, half cow milk).
 
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