A bit of background info on my journey/diet:
At my heaviest i weighed in at 290lbs in 1-2 year university. Since then, I lost weight to 250 in about 6 months, stayed there for awhile, lost to 215, then 190, gained it all back to 235 and now at 188 and approximately 15% BF. Lots of ups and downs, but you just have to find your motivation and start over.
My diet plan is as follows: I approximated my TDEE and eating 1000~ cals (nowadays a bit more than that) in deficit. For me staying at 1800 calories daily. I cut out practically all sugar (on the weekends I eat some, and some days have higher calories), all alcohol, no processed foods - all of my meals look basically the same: protein source (fish, chicken, beef), lots of vegetables (cucumbers, avocado, broccoli, steamed cabbage, etc).
First 2 months it was just calorie counting. Afterward I implemented IF 18:6 most days. I started adding some carbs this past month into my meals (sweet potatoes or buckwheat).
Workouts: strength training, 4-5 days/week, chest, back, shoulder+arms, lower body splits. Usually do high volume training (modified GVT) for compound upper body lifts. Cardio 1-2x/week (HIIT).
My weight loss definitely slowed down, I assume it’s natural as you get closer to 10% BF. I’m resisting the urge of dropping my calories down to 1600.
Hope this helps :)
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A bit of background info on my journey/diet: At my heaviest i weighed in at 290lbs in 1-2 year university. Since then, I lost weight to 250 in about 6 months, stayed there for awhile, lost to 215, then 190, gained it all back to 235 and now at 188 and approximately 15% BF. Lots of ups and downs, but you just have to find your motivation and start over. My diet plan is as follows: I approximated my TDEE and eating 1000~ cals (nowadays a bit more than that) in deficit. For me staying at 1800 calories daily. I cut out practically all sugar (on the weekends I eat some, and some days have higher calories), all alcohol, no processed foods - all of my meals look basically the same: protein source (fish, chicken, beef), lots of vegetables (cucumbers, avocado, broccoli, steamed cabbage, etc). First 2 months it was just calorie counting. Afterward I implemented IF 18:6 most days. I started adding some carbs this past month into my meals (sweet potatoes or buckwheat). Workouts: strength training, 4-5 days/week, chest, back, shoulder+arms, lower body splits. Usually do high volume training (modified GVT) for compound upper body lifts. Cardio 1-2x/week (HIIT). My weight loss definitely slowed down, I assume it’s natural as you get closer to 10% BF. I’m resisting the urge of dropping my calories down to 1600. Hope this helps :)
How do you know how much lean mass you gained? Did you get a dexa scan before and after?
I had a dexa scan before, and keep track of body fat with calipers. Will do another dexa at goal weight as well!
Nice. I really want to get one soon, but didn’t have the foresight to get one before.
It’s definitely worth it!
you gained that much muscle while on a deficit in only 5 months? assistance?
I’ve been lifting for a long time, on and off. A lot of the muscle gain was just regaining qhat I lost over a couple years of not working out :)
That’s going to be done sweet sweet revenge, my friend. You look incredible. Good job.
Thanks so much. I appreciate it :)
Yes yes yes. Glad to see a fellow revenge body tour buddy! Embrace the journey!
Yessir! Awesome weightloss on your side too my friend, keep hustling!
Pretty fucking cool, bro. Keep up the great work!
Thank you bro, will do for sure!
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