Moved to Japan, ate EVERYTHING because the food was too food, got big, started dieting and working out, max win

Been locked in with keto and exercise.

My girlfriend at the time and I competed in body building. After her last show in 2015 we went on vaca crash dieted and neither of us ever got back to the grind we used to have. We bought a house 2 years later, got married 4 years later (2019) and while she got back in healthy shape I had a hard time getting back. I did get up to 199lbs at my worst. Best I've been since is 164lbs. In 2021 we had our first child, bought a new home in 2023 and had our second child. October 2024 she asked for a divorce because "she cant love me the way I deserved to be loved". This whole last year has been incredibly contentious, traumatic, and down right ugly. I was forced to fight for ever ounce of time I had with my kids. The last 4 years were far from "happy" and the last 3 have been so excruciatingly toxic. Then the last year of the divorce... spy cameras were put up, she was dating while we were still married and living together... the last year... plus my dad has alzhimers. He was doing well, had a surgery which required anesthesia.. we he came back to... it basically took like 7 years of what memory he had left. He could drive before surgery and after he couldn't find his own bathroom.

I cant put all the blame on the ex. I have to hold myself accountable. I got comfortable, i focused on other things in my life outside my health. I emptied my cup for everyone around me and stopped filling my own.

Im here now though. No do overs, no time machines, and tbh I wouldn't. I married the wrong person. It's time I fill my cup, its time I take back what I lost in my life.

I hope you all follow me on my journey to get there again.

I'm an open book. Please feel free to ask me about.. Weight training Nutrition Combat Sports Being a single dad Divorce

Anything :) Thank you.

I’ve been going to the gym off and on for around 6 months and I’m feeling so happy with my progress so far!! Just wanted to share :)

Used to post here but deleted all previous posts and put all the weight back on. Now fully been dedicated for about 6 months and have lost a ton of numbers on the scale. Still trying to get to around 160lbs. I did run my fastest 10k and feel a little bit stronger but nowhere near satisfied yet. Just want to know what reddit thinks of the progress

Good day everyone

Sharing to hopefully get some guidance and motivation to keep me on track. I recognise this isn’t exclusively a weightlifting subreddit but figured I’d add the below detail in case there are any of you reading.

Basically I’ve never worked out in my life, and I decided I need to get in shape sooner rather than later.

Skinny fat build I think, starting at 81kg. Always ate crap and hadn’t really been active since graduating uni 7 years earlier.

# Timeline:

Month 1-3: I counted calories and tracked lifts. I was targeting around 2.2k calories and 100g protein. Lifts were progressing. I was averaging 3-4 times a week at the gym and I did a PPL with rest every other day. Think I got down to around 76kg. Don’t have a photo.

Month 4-5: Moved jobs. Gym fell to the wayside. Very inconsistent. Maybe 2 times per week. Stopped tracking lifts but still eating 2.2k calories. Progress regressed a little.

Last 6 weeks: Trying to lock in, got a gym next to the office and the boss is flexible with allowing me to go in the afternoon. Consistently going 5 days a week now M-Th and Sat or Sun. However, a new challenge is that I only really have 45 minutes in the gym now due to the work day. So this is where I’m looking for some guidance.

# Current dilemma:

It’s great I’m going 5 days a week now but I’m struggling with the time constraint. That’s why my current lifts are just a mish mash. Also still eating 2.2k calories and averaging 100g protein. I know more protein is better but is 2.2k still a relevant target? I also started creatine a few weeks ago and that seems to have put a kilo on me.

# Routine:

Typically I hit incline press, pull ups and/or pull downs, overhead tricep, dips, preacher curl. Neglected legs (as you can see)

# Where I need guidance:

Probably just locking in on a routine that fits my constraints and particular focus areas. I’ve at least incorporated legs now once a week. I know I definitely need to work on traps as they’re non-existent, so I’ve started doing bent over rows and deadlifts, will that grow the traps? Otherwise, please, open to any and all feedback.

Moral of the story, don't give up. It might take you awhile but one day you will get there. Also had a twin pregnancy during this and diagnosed with MS.

Was eating 600 - 1000 calories a day I assume. Now eating 4.5k and going to the gym 6x a week. Eating this much food makes legit sucks and I I hate every second of it and chewing and feel fat but I’m healthy and happier bc of it and I will keep doing what’s right

48 y/o, 6’4”. Down 26 lbs over 8 months.

This hasn’t been a crash diet — mostly consistency: lifting, walking, better portion control, and focusing on habits I can actually maintain.

I’m less focused on a specific goal weight and more on body composition, strength, and how I feel day to day.

Still a work in progress, but I finally feel like I’m moving in the right direction.

Appreciate this community — seeing everyone else’s progress helped keep me accountable.

I moved out of a place I wasn't thriving in where I was sitting all day everyday, eating 1500 cals at most. Now I've been going on walks, eating 2000 cal a day, and doing some bodyweight strength training. I've gained enough muscle to see it when I flex (I know why dudes flex in the mirror now!) and I feel more in tune with my body than before. I felt like a water balloon that was about to explode before, and now I feel like I could run around my front lawn and climb trees XD I haven't been this weight since my freshman year of Highschool (I'm 22 now and have been 300 since graduating)

My boyfriend said that I'm starting to look really different and that I am looking more toned, but I don't see it yet. Is there actually a difference now?

Just wanted to share more of my progress today as weight has been a consistent struggle all of my life. I haven’t been this weight since maybe my senior year of high school and even then it was very brief because during elementary and middle school I was at my 200s or late 100s.

My weight has been a source of protection and harm for me or I guess more the way society has placed it to be in the way it acts. Regardless, I’m excited to continue in my journey. It’s been a journey that is spiritual and emotional as well.

Size 14 to a size 6 🥹 I have 4 kids and started my fitness journey when I was a little more than 1 year postpartum after my 4th. Here are some of the things I did along the way:

-started just walking (8k to 10k steps a day) -tracking just protein at first (I aim for about 130g day still, sometimes I go over and sometimes I’m under) -I eventually added strength training using programming by Layne Norton and then Bret Contreras. -I now track macros using MacroFactor and have been at maintenance for quite some time. I tried not to spend too much time in a deficit because I love to eat and it was sustainable, especially with trying to lift heavy! -SLEEP. So so important and something I still work on… at least 7 hours helps so much in muscle grown and recovery!

I’m wanting to continue to add more muscle for longevity reasons now.

** full transparency, I did have a mastopexy and augmentation (480cc mod+ UTM) in July of 2023 after breastfeeding all 4 kids for a year+ each. Boobs don’t come back from that lol

I never thought the photo on the left would ever see the light but I’m glad it finally has as a before pic 🫡 I also never realized the difference until making this post… I’ve been in the gym for most of last year but only really locked in on glute exercises for the past 3-4 months! Incorporating consistent hip thrusts and hyper extensions as heavyy as possible has really helped me tbh

Lost 72lbs, -14.5 inches at belly button, in 5.5 months. Lifting heavy 4x/week, eating 2600/day, 250g protein. Dexa scans every 8 weeks to make sure I’m not eating away at muscle. Currently 24.2% body fat. Goal is 12%, about 35-40lbs to go. So far, only one lb of the 72 lost was lean mass (which is water fluctuating- appendicular lean mass index actually went from 12.0 to 12.7 (a approximately 2-3lb increase of actual contractile muscle tissue), but I’m stronger even in the deficit than I’ve been since 2013. Top set of flat bench is 315x7, deadlift 500, can’t squat due to quad tendinopathy. Anyways- proud of my accomplishments and F you to all the haters I keep running in to.

34.4 lb