Pic #1 240 pounds 45 inch waist
Pic #2 215 pounds 40 inch waist.
Lost 25 pounds in 6 weeks, and 5 inches off my waist.
My goal is to reach 200 pounds or 12 to 15% body fat.
Anyone can do this with discipline and determination
This is how i am doing it.
Step 1
I focus on a protein rich diet. Since my goal weight is 200 pounds. I try to consume 200 grams of protein daily. If you want to lose fat and reach low body fat % You have to be deliberate with your diet. Meaning, know exactly how many calories you are consuming. Being in a calorie deficit is crucial for fat loss. I focused on consuming 1500 to under 2000 calories a day. Weigh your food. Know exactly how much protein you are eating and how many calories. Consume 1lb of protein per desired body weight. So if you weigh 200lbs and your goal is to reach 150lbs. Consume 150 grams of protein.

Step 2
Intermittent fasting
I used the popular 16/8 method. I ate 3 to 4 meals a day. Fom 12 to 8. Fast from 8 to 12. ONLY WATER. The first meal after a fast is crucial. You only want to consume protein. If you consume carbs or sugar, you will spike your insulin and raise your cortisol. Essentially training your body to store fat. I ate 2 scrambled eggs with a slice of cheese and either 8oz steak "top round London broil" much lower in fat and calories then ribeye. Or 6oz of chicken andouille. Chicken has double the protein of pork or beef. 14 grams per 2oz compared to 7 grams per 2oz. Or you can eat 2 sausage patties, 2 to 3 slices of bacon, or tuna fish. Etc. You can consume some carbs an hour or 2 later. Jyst not that first meal after the fast. With the eggs and meat it should be approximately 500 or so calories. 3 to 4 hrs later i would normally consume a smoothie before going to the gym. Strawberries, Blackberries, raspberries, blueberry. I freeze the berries add Cran grape juice for flavor, add tabls of milled flax seeds and 1 tabls of chia seed for additional protein and nutrients. A pack of strawberry flavored electrolytes and 1 tabls of brown sugar. This is the only time i am consuming sugar throughout the day. I also add 10 grams of creatine and 5 grams of glutamine. You have to take creatine everyday if you want to reap the benefits. For dinner i eat either Steak, chicken breast, ground hamburger, with cooked spinach with Kimchi and basmati rice. Depending on what time i eat dinner, i may also drink a protein shake. If you are absolutely starving. I have noticed drinking a protein shake after the cutoff time of 8 o'clock. Tends to not raise my weight. You should weigh yourself everyday at the same time. Not to see how much weight you lost. But to hold yourself accountable and make sure you are on track with your goals. The weight will drop. But its the inches around your waist that are the most important. Measure just above your belly button. That should be the largest part of yoyr waist. And this way your measurements will never fluctuate.

Step 3

SLEEP! Resting is crucial to muscle recovery and fat loss!

Step 4

Weight train 3 to 5 days a week. Try and get anywhere from 8000 steps a day to 12000. Walking is one of the best things for fat loss. You dont need to run. I also like to do 15 minutes on the row machine everytime i workout. You want to burn more calories than you are consuming. This is the key to fat loss. Notice how weight training and cardio is step 4 and not 1. That was deliberate. Thats how important the other 3 steps are. If you dont workout and follow the other 3 steps. You will lose fat. But if you workout and dont follow the steps. You probably wont lose the fat you want too.

I know this is long and alot of you guys on here know way more than i do. This is for the guys that need or want help in losing fat and transforming themselves, so they are healthier and feel better. Any questions, feel free to add me as a friend and send me a pm.

2/25/2026 Updating progress. Weighed in at 210.