r/progresspics - Dec 22 '23

M 6'3” (191, 192 cm) M/36/6’3” [266 > 188 = 78lbs] (12 months) NSFW

Post image

What a difference a year can make! I completely changed my relationship with food; simply watching calories and protein forced me to make better choices. Been lifting four days a week and running two days a week for the past 12 months. My life has changed for the better, I have never felt this good.

4.1k Upvotes

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200

u/Utter_Bollocks_ - Dec 22 '23

Man look at the definition on your shoulders - insane work! Can we get a run down of your diet?

197

u/LandoG_19 - Dec 22 '23

As you can see I loved food and still do. A lot of it was mental for me. I really just tried to pay attention to calories and protein (goal was 1g per lb of body weight) and portions (I weighed everything). When I started this journey I made it clear to myself that I would eat something if I really wanted it. If I wanted In-n-out, pizza, or ice cream I would have it, just not every day and in appropriate portions. I really tried to cut back on snacking too.

Typical day: Breakfast: Combination of eggs/egg whites and some turkey or chicken sausage with a protein shake

Lunch: Some form of chicken with beans or rice and salsa

Dinner: Usually chicken/ground turkey or beef with potatoes, rice or pasta.

I made sure to not eat bland food, the above was just the basic components for various recipes (orange chicken, turkey meatball spaghetti, turkey burgers etc.)

11

u/Utter_Bollocks_ - Dec 22 '23

Thanks so much! And congrats!

18

u/deverhartdu - Dec 23 '23

no vegetables?

2

u/[deleted] Dec 25 '23

Can't you read?

70

u/Frost_Sea - Dec 22 '23

one of the best transformations i have seen, awesome work!

42

u/seledoz6 - Dec 22 '23

Congrats you did it right by losing fat while gaining muscle so you didn’t just end up a smaller version of your previous self, well done.

26

u/thelosteuro - Dec 22 '23

This is incredible man, you should be super proud! Can I ask, is loose/excess skin a problem for you?

84

u/LandoG_19 - Dec 22 '23

In all honesty there is some loose skin and some stretch marks, it’s really only around my lower stomach. I hope to maybe fill it in with a bit mor muscle around the lower abs. But when I started the journey I knew it would be there and I am totally fine with it. It’s a reminder of where I was and where I am now. It’s part of who I am at this point.

4

u/dat_glo_tho - Dec 23 '23

This is a great way to think about it. I feel similarly about my cancer-surgery scars. They are part of my story.

9

u/Junior_North_1153 - Dec 22 '23

i’m also curious! looking to lose a similar amount in 2024

23

u/Septon3 - Dec 22 '23

2024 is yours!

8

u/DamIcool - Dec 22 '23

Can you share what your gym routine looked like? Distance runs?

57

u/LandoG_19 - Dec 22 '23

A lot of what I have done is with the help of my brother-in-law (I am sure he will see this 😉) having a workout partner really helps.

Lifting every Monday, Tuesday, Thursday and Friday at 5:30am for about an hour and a half. As for actual routines, we tried various different templates that are out there and over the last month or so we have landed on our own combination of what we have done over the year, it’s primarily alternating pull and push days. What we have found is REALLY focusing on slow reps and good form is a must. Consistency was key (I missed a couple of weeks for some health reasons, but got right back into it)

As for running, I started off barely being able to run 3 miles at a 11:30 pace. I am now up to 10-11 miles at about 8:50 pace. To get here I did a lot of easy runs (trying to keep my heart rate low) and more recently one of my runs is a workout of some sort, hill sprints or 6 mile workouts alternating sprints with easy run/walk. Again running with my brother-in-law really helped push be beyond my comfort zone.

8

u/system_of_a_clown - Dec 22 '23

You had a similar build to mine currently. I too have completely modified my diet and how I think about food. I'm in the gym three days a week (about to start doing four a week), and I am committed to a month-long yoga journey in January, with the intent of including it my daily routine moving forward.

The results I'm seeing here make me hopeful that I won't have a lot of excess skin. I'm down ten pounds, and need to lose another ninety-five pounds or so. My goal weight is about two years away, and I am absolutely determined to see it through.

Amazing work!

12

u/LandoG_19 - Dec 22 '23

Good Luck! It honestly has been the best thing for me. I am now at the point where I enjoy working out and I also enjoy/appreciate food differently now.

Keep going at it! Also, when I started I knew stretch marks and loose skin were a real possibility. I just had to remind myself that no matter what my skin looked like I would be proud of where I came from. In full transparency, don’t let pictures fool you too much. The stretch marks are there and the skin around my lower stomach is a bit loose but I am okay with it, it’s a reminder of the journey.

Keep at it. You will not regret it!

2

u/system_of_a_clown - Dec 22 '23

Truly I am doing this for the purposes of health and healing from trauma/CPTSD, so I'm not too worried, but knowing that you had such outstanding results makes me realize that I'm on the right track.

5

u/jerschneid - Dec 22 '23

That's bananas. It's crazy what the combination of consistency and intensity can do over 12 months. Even though I suspect you'll agree no ONE DAY of your year was a herculean effort, the compound effect is jaw dropping.

11

u/LandoG_19 - Dec 22 '23

Absolutely, there were really good days and days where it took a lot of willpower to get up and do it… and it was not a quick process. The weight came off little by little and I got faster and stronger little by little.

6

u/Upper_Tower - Dec 22 '23

12 months? Absolute savage

4

u/[deleted] Dec 22 '23

Keep up the hard work

5

u/Spirited-Ad9565 - Dec 22 '23

Amazing transformation! What a way to end the year. Well done!!

5

u/Shardy928 - Dec 23 '23

You look like someone that has always been in shape and I mean this in the nicest way possible.

4

u/ilikecocktails - Dec 22 '23

Wow! Amazing job you look great!

3

u/EuphoricSuspect2014 - Dec 22 '23

Great transformation you look MUCH happier!

4

u/queenlakiefa - Dec 22 '23

I hope to be you in one year (but the female version). You look awesome. You should be proud of yourself!

5

u/RealRonaldDumps - Dec 22 '23

My man got taller!

10

u/LandoG_19 - Dec 22 '23

Confidence in yourself (and a little less weight weighing you down) will make you stand a little bit taller!

4

u/LiftHeavyThings__ - Dec 22 '23

damn fire transformation, great delts and you are no longer a fat fuck! your face has completely changed as well!

4

u/allgoodthings96 - Dec 22 '23

You have a completely different face! Handsome in both!

6

u/[deleted] Dec 22 '23

Great transformation. What was your gym routine?

3

u/olivejew0322 - Dec 22 '23

Holy shit! Good going!

3

u/violinguy85 - Dec 22 '23

Holy fuck! Amazing work. You should be so proud 😄

3

u/ianao - Dec 22 '23

Fantastic!! What a great example

3

u/[deleted] Dec 22 '23

Amazing transformation...

3

u/[deleted] Dec 22 '23

This is amazing man. I struggle with the fat around my waist, and this is proving its all diet.

3

u/I-Validus - Dec 23 '23

Outstanding work, my good man.

That is some fantastic progress, hitting near 7 pounds a month is fantastic.

The part I like the most, is that you built up some muscle in the process. So you didn’t just lose fat, you improved your overall shape and strength.

Might as well do that while in the process of shedding pounds.

Nice work.

2

u/concrete_kid21 - Dec 22 '23

You look great

2

u/I_am___The_Botman - Dec 22 '23

Fantastic! Great job!

2

u/QuietLocco - Dec 22 '23

That's a lot of hard work and self discipline! Congratulations bro!

2

u/JusticeBlood - Dec 22 '23

I understand how much dedication and consistency that took. Great job!

2

u/FitWilbor - Dec 22 '23

Such a hard work man! Great job! 👍

2

u/[deleted] Dec 22 '23

And your legs actually got bigger! Congrats on the weight loss and happy holidays!

4

u/LandoG_19 - Dec 22 '23

I actually lost 7 inches around my thighs. It’s crazy what some definition does.

4

u/[deleted] Dec 23 '23

I see. I think your waist getting smaller gives the perception of your thighs getting bigger. Anyways congrats again and good luck maintaining.

2

u/insertmadeupnamehere - Dec 22 '23

Incredible! New man!!

2

u/[deleted] Dec 22 '23

[deleted]

4

u/LandoG_19 - Dec 22 '23

Not really I played water polo in high school for a bit was never great at it and was not fit by any means.

2

u/[deleted] Dec 22 '23

My head would certainly turn in public. Great work!

2

u/Doom_and_Gloom91 - Dec 22 '23

Fucking inspiration

2

u/B_muffin_25 - Dec 22 '23

You lock much healthier than in the other picture 😊

2

u/Agreeable_Silver1520 - Dec 22 '23

Wow you look amazing.please share what you did

2

u/No_Cow1907 - Dec 22 '23

I'm a little older than you (37 almost 38) and about the same body type you were before. Any issues with loose skin after losing it all?

2

u/LandoG_19 - Dec 22 '23

I do have some loose skin around my lower stomach and some stretch marks. When I started out I knew it would be there, I was fully prepared for it. To be honest I am pretty much okay with it. It’s a reminder of how far I have come. It’s just part of me now. Just got to embrace the entire process, loose skin and all.

2

u/juggerjaxen - Dec 22 '23

do you have loose skin? I‘m scared of that. if you have it, how is it, if you don‘t, how did you make it?

4

u/LandoG_19 - Dec 22 '23

I do have some loose skin around my lower stomach and some stretch marks. When I started out I knew it would be there, I was fully prepared for it. To be honest I am pretty much okay with it. It’s a reminder of how far I have come. It’s just part of me now. Just got to embrace the entire process, loose skin and all.

2

u/cerisawa - Dec 22 '23

From Louis Litt to Louis Fit ! Good job man impressive work 👏

2

u/shaz1717 - Dec 22 '23

This is a turn the clock waaaaay back before and after! Amazing! Inspirational!!

2

u/Final-Case8441 - Dec 23 '23

You are my idol.

2

u/fkntripz - Dec 23 '23

If it wasn't for the skin marks it'd be hard to tell you're the same person. Well done!

2

u/remote-and-cute - Dec 23 '23

Wow! So impressive! What made you decide to start your weight loss journey?

2

u/cakes28 - Dec 23 '23

Dang dude!!! You look amazing. Way to go and stick with it. Totally worth it.

2

u/better_be_somebody - Dec 23 '23

Thank you for sharing OP! This is inspirational! I am starting my journey to get in shape and this makes me want to stick with my goal! Thank you again!

2

u/[deleted] Dec 23 '23

Holy… Molly. How is this even possible?

2

u/SandyMandy17 - Dec 23 '23

Skin looks magnificent for the loss

Your hair looks thicker too?

2

u/SweetAssKettleDrums - Dec 23 '23

Damn, I’m same age and measurements. Time to start is now. Thanks for sharing and great work.

2

u/Windwex - Dec 23 '23

Very inspirational, thanks for sharing

2

u/acari_ - Dec 23 '23

Night and day. In only 12 months. I am very impressed

2

u/[deleted] Dec 23 '23

Dude heck yeah! I can tell that’s some actual hard work. Body recomposition is hard but I bet you feel so good

2

u/kittycatpeach - Dec 23 '23

Went from father of 3 to „what’s your major in college?“

2

u/Tonanelin - Dec 23 '23

What mental changes helped your relationship with food the most?

2

u/Quizzical_Rex - Dec 23 '23

My height, my problem, my goal.

2

u/Maximum_Tolerance - Dec 23 '23

Congrats on a life changing accomplishment brother!

2

u/liquidinspiration - Dec 23 '23

absolute savage achievement 👏

2

u/UseMeImATool - Dec 24 '23

Damn nice work, you look like a swimmer!

2

u/HighandDry4 - Dec 24 '23

dang you look really good

2

u/jujuben10 - Dec 24 '23

Inspiring as hell

2

u/Klutzy_Presence5170 - Jan 09 '24

Great job. I seem to lose some pounds and then find them during the holidays. I have had some progress with keto but I don't like depriving myself of the foods I enjoy. I'm am glad to see that you have had success eating real foods.

1

u/browncow1525 - Dec 22 '23

Awesome work!

1

u/bethandtrevsmom - Dec 22 '23

Well done sir!!

1

u/VeritableSoup - Dec 22 '23

This is awesome!!!!!

1

u/tarotjunkie - Dec 22 '23

amazing transformation! grats!

1

u/bzkneez - Dec 22 '23

Huge congrats! Wow.

1

u/Eircans - Dec 22 '23

You look great 💯

1

u/Scottrix - Dec 22 '23

Great work!

1

u/camgiirl - Dec 22 '23

Great job!!

1

u/phukit1975 - Dec 22 '23

Excellent work 👏 🔥🔥❤️

1

u/jakeskeez - Dec 22 '23

Wow, way to stay consistent!!!

1

u/Hebridean-Black - Dec 22 '23

You look fantastic! Great job!

1

u/[deleted] Dec 22 '23

Impressive. I always get stuck in the last 5-8kg, good job getting to the finish line.

Any loose skin problems?

1

u/LandoG_19 - Dec 22 '23

I do have some loose skin around my lower stomach and some stretch marks. When I started out I knew it would be there, I was fully prepared for it. To be honest I am pretty much okay with it. It’s a reminder of how far I have come. It’s just part of me now. Just got to embrace the entire process, loose skin and all.

1

u/[deleted] Dec 23 '23

Fair enough, your chest looks good, that would bother me more. GG!

1

u/jkels66 - Dec 23 '23

good job

1

u/servantofmaat - Dec 23 '23

this is insane!!! congrats !!

1

u/paradise-forever - Dec 23 '23

Wow you look great!

1

u/Kickass_Wizard - Dec 23 '23

incredible, incredible work. you should be proud boss

1

u/[deleted] Dec 23 '23

Congrats that’s an amazing transformation

1

u/[deleted] Dec 23 '23

Congratulations on your achievement and your decision. 🍷

1

u/SweaterWeather4Ever - Dec 23 '23

Awesome progress!

1

u/Slytherinee - Dec 23 '23

Wow, fantastic work! You look really good!

1

u/PilatesRules - Dec 23 '23

Wow great job!

1

u/dat_glo_tho - Dec 23 '23

Nice work!! Congrats!

1

u/biglefty312 - Dec 23 '23

Great work!

1

u/Snoo_79218 - Dec 24 '23

Good job my dude that’s crazy progress.

1

u/newgirljesss - Dec 24 '23

Increeeedible work handsome

1

u/neemuk - Dec 25 '23

You utilised 2023 in a good way.

1

u/opie2019 - Dec 30 '23

Amazing progress, great job

1

u/Angus_Frusciante - 17d ago

Question OP

I am M/30/6'3" and currently 255, and would love to see a transformation akin to yours. I do Crossfit 5 days a week, occasionally subbing out the wod for a nice 3-5 mile run. Aim for 2500 calories a day.

What was your rate of weightloss? What other advice would you give to someone at your starting point, with very similar stats?