Things that worked for me

28M, 6’1”, started at 255 in Jan down to 205 as of this morning and shooting for 190

A few disclaimers that might have it seem like I have an unfair advantage:

1. I work a job that has me walk between 13k and 23k steps per shift
2. I have a schedule that allows 1-2h of exercise 5-6 times per week

With that out of the way, I wanted to share a few things that helped me not fall off the train and avoid burnout:

• Egg whites, non-fat greek yogurt, frozen fruit, protein powder, and PB2.

I love eating. I’ve always had a mildly unhealthy relationship with food. Not eating disorder orders of magnitude, but I’ve always been prone to binge eating. Salty snacks, sweet snacks, doesn’t matter. I eat it all. My girlfriend has gotten mad at me a few times because I couldn’t keep my fat fukken fingers off her snacks. So I had to figure out a way to satisfy those cravings with a good volume of food that also didn’t taste like sadness. So, I found that egg whites with some sautéed vegetables was a great way to satisfy that salty craving while also getting lots of protein. Secondly, mixing some non-fat greek yogurt with some defrosted frozen fruit was a great sweet tooth killer. Thirdly, I have a soft spot for Reese’s. So I used my chocolate protein powder and mixed it with a few tablespoons of PB2 and a little bit of water or almond milk to make a sort of sludge, and it has been satisfying that craving surprisingly well.

• Find an exercise split that works for you

We all know that “calories in calories out” is what matters most (aside from macros, etc) and a great way to help is to exercise, right? However, it can be hard finding something that 1) fits your schedule and 2) doesn’t burn you out. I used to consistently lift 6 days per week, and I would get burnt out pretty quickly. So, I found a happy, if a little messy, medium: an 8 day split. Push, pull, legs, rest, repeat. It doesn’t fit neatly in our dumb little 7-day weeks but it gets me great results and I actually look forward to every single workout I do. Not only have I managed to drop those 50lbs since January, I’ve managed to put on a pretty decent amount of muscle to help me feel a little better about what I see in the mirror.

That’s all, cheers! You got this!

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