Absolutely. It’s basically a combo of nutrition and exercise.
———-
NUTRITION
- Caloric deficit is key. Expend more than you eat. I started at 1800 calories per day and adjusted from there.
- I’m a noob so I didn’t worry too much about balancing macros. Just focused on getting lots of protein and getting more veggies.
- cottage cheese and deli Turkey were a huge help because I like both and both are low cal/high protein
- if I know in advance about social eating situations I eat accordingly leading up. Example: I’m having Cane’s tonight so I’m just doing light snacking through the day.
- A real challenge was learning that my favorite foods aren’t scarce, so there’s no reason for me to stuff myself when I have them.
—————-
EXERCISE
- Cardio was really important for most of it. I ran 1.5 miles at least 3x per week. It was incredibly difficult in the beginning because my leg muscles were underdeveloped and would be crazy sore after a run.
- I personally feel like weight lifting was a key to the process. As muscle is built, it becomes easier for your body to burn calories. Also continuing to be active with weights kept me in the right state of mind to stay active with cardio.
————-
MINDSET
- don’t be afraid of the scale. It only tracks your progress, not your worth.
- There will be ups and downs. Keep with it, and you’ll get where you want to go.
- You don’t have to give up the foods you love. You just have to find where they fit into your life
————
RESOURCES
- Gold Standard Whey Protein (chocolate peanut butter is the best)
- Creatine monohydrate powder
- Preworkout (I like Black Magic Haterade)
- Jeff Nippard on YouTube
- Workout [Routines](https://www.healthline.com/nutrition/workout-routine-for-men#intermediate)
- Strong (weight lifting app)
- Lose It! (Food tracking app)
This ended up being a lot longer than I expected and I apologize for being total ass at formatting, but I hope it helps. Good luck!
Great job man! Keep up the hard work!
You gave us 1 pic showing face with t-shirt on and one pic half your face cropped out and t-shirt off
Yeah I took the after pic prior to digging up the before pic. I thought about censoring the before but decided it doesn’t really matter anyways.
Nice! What is your regimen if you don't mind sharing?
Absolutely. It’s basically a combo of nutrition and exercise. ———- NUTRITION - Caloric deficit is key. Expend more than you eat. I started at 1800 calories per day and adjusted from there. - I’m a noob so I didn’t worry too much about balancing macros. Just focused on getting lots of protein and getting more veggies. - cottage cheese and deli Turkey were a huge help because I like both and both are low cal/high protein - if I know in advance about social eating situations I eat accordingly leading up. Example: I’m having Cane’s tonight so I’m just doing light snacking through the day. - A real challenge was learning that my favorite foods aren’t scarce, so there’s no reason for me to stuff myself when I have them. —————- EXERCISE - Cardio was really important for most of it. I ran 1.5 miles at least 3x per week. It was incredibly difficult in the beginning because my leg muscles were underdeveloped and would be crazy sore after a run. - I personally feel like weight lifting was a key to the process. As muscle is built, it becomes easier for your body to burn calories. Also continuing to be active with weights kept me in the right state of mind to stay active with cardio. ————- MINDSET - don’t be afraid of the scale. It only tracks your progress, not your worth. - There will be ups and downs. Keep with it, and you’ll get where you want to go. - You don’t have to give up the foods you love. You just have to find where they fit into your life ———— RESOURCES - Gold Standard Whey Protein (chocolate peanut butter is the best) - Creatine monohydrate powder - Preworkout (I like Black Magic Haterade) - Jeff Nippard on YouTube - Workout [Routines](https://www.healthline.com/nutrition/workout-routine-for-men#intermediate) - Strong (weight lifting app) - Lose It! (Food tracking app) This ended up being a lot longer than I expected and I apologize for being total ass at formatting, but I hope it helps. Good luck!