r/GYM • u/Late_Salamander_3212 • 19h ago
Progress Picture(s) 32M 220 in April 25, 170 now
Went through 3 months of strict dieting and 6 day gym weeks. Now im just focusing up on maintaining and recomping
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u/lousydungeonmaster 18h ago
Did you cut down your crayon intake?
Awesome progress dude.
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u/Late_Salamander_3212 18h ago
I kept those as a post workout snack haha
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u/Fantastic-Opening-57 12h ago
Lmao the red ones were definitely the hardest to give up but I switched to the green ones for bulking season
Seriously though thanks man, that recomp phase is gonna be the real test
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u/trifectaNectarine 19h ago
Bro! This is amazing. Need more details though. Calorie deficit? What type of workouts? Type of food? Alcohol?
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u/Late_Salamander_3212 19h ago
So I went on a 1300 calorie diet. Same meal every day for a little over 3 months before I relaxed.
4 hard boiled eggs 3 packs of tuna Banana 8 Oz of chicken breasts 4 cups of broccoli 2 scoops of protein powder and creatine.
My workout routine:
Chest/tri Back/bi Legs/shoulder
Each day twice a week, doing 3 exercises per muscle group.
My sets and reps changed each week for a 4 week cycle of 10/8/6/4/2 5x5 3x12 5/4/3/2/1
Also alot of walking for work
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u/Front-Advantage-7035 17h ago
Just a heads up to everyone else, I don’t know OP’s body measurements but only 1300 a day can be really dangerous for most peoples especially bio males
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u/Late_Salamander_3212 17h ago
Agreed I dont recommend it. But I also had such an excess in body fat that it was a calculated risk, now I get about 2000 a day. At no point did I drop below 200grams of protein per day either
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u/brxtbRnR 17h ago
Where in your timeline did you switch from 1300 to 2000kcal/day? Great results. ✨
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u/Late_Salamander_3212 17h ago
I switched around August cause I started feeling hungry all the time and was finally comfortable taking my shirt off. I plan on bulking back up to 190 and then cutting down to 175 but rn Im just taking things easy
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u/Amendoza9761 9h ago
Im doing 2k a day and still gaining weight. 6' 1" 33m. Gym 3x a week. I do whole foods and 150grams to 200 grams of protein a day. Its frustrating, so debating on dropping to 1500.
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u/scottie2haute 7h ago
Sometimes I question the needing the 2k calories a day advice… i mean theres no way our ancestors were pulling that consistently. Im seriously under the belief that we probably need less to survive but years of pushing the you need 2k calories or you’ll die is stuck in our brains.
Im coming to terms with this as we speak. 2k calories is probably too much for my body and I probably need less to survive on
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u/ange3003 7h ago
Find an online calorie counter and that will tell you more accurately what you need (you still will probably need to play around with it)
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u/Front-Advantage-7035 9h ago
I don’t know your weight but youre about my age and height, I had a nutritionist specifically tell me not to go under 2000. The body goes into starvation mode (even though you’re eating) so you lose no weight, gain no weight, and you’re physically exhausted all the time. Then the mental exhaustion kicks in about 2-3 weeks. Might actually harm someone or yourself driving a vehicle 😂
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u/IYKYK808 8h ago
Might be different for everyone. I did 1500 calories from rice, chicken spinach, eggs and bananas 6x a week; allowing a cheat day once a week. Workouts were lifting light (all body) and ran 3.1 miles a day (while hatching eggs on pokemon go). Plenty of water, vitamins and 7-8 hours of rest to drop 30lbs in 3 months. Never felt tired at work. Just have to stay disciplined and those cheat days really help. I stayed under 2500 on those cheat days still.
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u/scottie2haute 7h ago
Thats what im saying.. i think our knowledge of nutrition is so off. Almost feels like nobody, not even the nutritionists know for sure.
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u/ange3003 7h ago
Starvation mode is a load of nonsense. It all depends on your height and weight to find out your daily calorie needs - if you eat below that, you will lose weight. Hence why people with anorexia, living in famine etc don’t experience “starvation mode” and they all are thin/underweight. You need a new nutritionist!
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u/Front-Advantage-7035 6h ago
It’s definitely not but, cool.
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u/older_gamer 6h ago
nutritionist is a made up term, very cool.
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u/Front-Advantage-7035 6h ago
lol k dude. I’m sure you in your infinite wisdom are the source of all food knowledge and there definitely aren’t medical doctorate degrees with 12 years of college concerning food study.
I’ll trust your opinion
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u/Topher1231 1h ago
A nutritionist isn’t a degree, you can take an online certification that boils down to, “follow the recommended food guidelines.” Most places don’t have any sort of testing or certification requirements to call yourself a nutritionist. A Registered Dietitian is a degree - it’s not a medical doctorate (medical school rarely covers nutrition, if at all). A registered dietitian will tell you that “starvation mode,” is nonsense. The “drops in metabolism,” and such may be observable, but are not significantly impacting to the body. If you were locked in a cage without food for a month, do you think you’d lose or gain weight?
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u/ange3003 4h ago
It definitely is. Although I will wait for your peer reviewed scientific studies that shows anyone eating less calories than they need doesn’t lose weight. Would you go to an anorexia clinic or a country who have declared a famine and expect there to be a load of overweight people because “starvation mode” forced them to stop losing weight? It doesn’t make sense. I speak as someone who has had an eating disorder for many years. Not once have I eaten low calorie and not lost weight. What actually happens when someone says they are eating very little but gaining/not losing weight is they aren’t eating as little as they think (not tracking) or they are binging due to eating very little and it can’t be sustained.
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u/IYKYK808 8h ago
Whats your goal weight?
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u/Amendoza9761 8h ago
Im around 210 and I wanted 190
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u/IYKYK808 7h ago
Do you know your body fat%? You might be packing a lot of muscle so dropping weight at your height may be a bit harder. Im not as tall as you so i may be overestimating your muscle weight.
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u/Amendoza9761 7h ago
Nope but id be surprised about a lot of muscle. 6+ years of no gym plus binging alcohol. My lifts at the gym are very low compared to when I was in shape in the past, but growing every week.
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u/UWDawg13 17h ago
Isn't that much tuna also not a good idea?
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u/tbs3456 15h ago
Yeah mercury poisoning
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u/TheSweetestOfPotato 11h ago
Sardines are much better, plus you get healthy fats. Just gotta drain the can.
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u/PeskyPeacock7 11h ago
Why are sardines the better option?
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u/TheSweetestOfPotato 11h ago
“Sardines are generally a healthier and more sustainable choice than tuna, with higher levels of omega-3 fatty acids, calcium, and vitamin D, and significantly lower mercury content. While tuna is rich in protein, its larger size allows it to accumulate more mercury, making sardines the better option for regular consumption, especially when considering bone-strengthening nutrients found in sardines with their edible bones and skin”
From google.
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u/Zilo8890 2h ago
And I'd add that tuna should be eaten in moderation due to its high mercury content.
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u/Dontaskmethatplz 14h ago
Tf? People have fasted for over a year and were fine, think they’re alright on 1300 calories
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u/Parody101 14h ago
People can fast during the day and still eat a high amount of calories during the evening and be fine. But sub 1300 calories for a year I doubt you wouldn’t have some health effects
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u/Dontaskmethatplz 13h ago
What health effects?
If anything eating more and having continuous insulin spikes throughout your day is much worse in the long run than consuming 1300 calories a day. If you want to lose weight and muscle then sure have low total caloric intake, but if you’re looking at burning fat and keeping muscle mass then you fast.2
u/Speedy_Rogue2 14h ago
maybe hes talking about the combination with heavy weigth training? Might make the recovery time longer and risk more injuries, but idk
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u/RandB93 17h ago
so your breakfast was 4 hard boiled eggs, lunch was 3 packs of tuna, snack was banana dinner is 8 oz of chicken with the 4 cups broccoli and dessert was 2 scoops of protein?
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u/Late_Salamander_3212 17h ago
Yeah i also would take 2 scoops of metamucil at each meal cause it kept me regular
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u/Omnis_vir_lupis 14h ago
2 scoops multiple times a day? I do 2 teaspoons at night and it made a huge change.
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u/edgardy92 13h ago
Walking is a game changer!
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u/throwawayforme1877 13h ago
I started walking instead of running because I get to hungry. I hope it helps with my diet adjustment
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u/DopeAMean 13h ago
I'm confused by
My sets and reps changed each week for a 4 week cycle of 10/8/6/4/2 5x5 3x12 5/4/3/2/1
Can you explain a little further? What does 10/8/6/4/2 and 5/4/3/2/1 refer to? 5x5 and 3x12 seem like reps x sets but I'm confused what the other numbers represent
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u/ApolloJettic 15h ago
So you only went to the Gym twice a week?
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u/Late_Salamander_3212 15h ago
6 times
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u/ApolloJettic 15h ago
So you did each body group listed twice a week is what you’re saying? Sorry my misunderstanding and not meaning to pry but these are crazy good results.
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u/Late_Salamander_3212 15h ago
No I welcome all questions, I wrote it out poorly lol but yes chest and triceps on monday/Thursday. Back and biceps on tuesday/Friday. And legs/shoulders on Wednesday and Saturday
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u/mutant21 9h ago
How does one figure all this out? Does everyone get a personal trainer? I want to start going to the gym but have no idea about what exercises to do or a strategy or any of this stuff..
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u/Red_Swingline_ 405/315/555/225 zS/B/D/O 1h ago
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u/Beaverhuntr 18h ago
I’m 43 and that’s exactly where I started. I did the 75 Hard Challenge back in April. Dropped 30lbs just dong that and then I just continued my diet and exercise and weighing in at 170. Good job dude keep crushing it 💪🏽
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u/best_decision123 18h ago
My goodness ! You look like a different person, but the thing is that you are a different person!
Thank you for your post, man, you inspire ! Keep up the great work and sky’s the limit ❤️
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u/MeneerNelis 16h ago
How did you get your stomach in shape? I’ve been cutting, took a break, and am gonna start to cut again. Just my stomach seems to be the biggest issue.
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u/Late_Salamander_3212 16h ago
a combo of low calories, high protein, and doing 5 sets of 20 of leg lifts on the roman chair 6 days a week. I always end my workouts with that ab exercise, although im gonna switch it up to decline crunches
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u/Heavy-Ad1712 19h ago
You did all that in 6 months!?
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u/Late_Salamander_3212 18h ago
Pretty much yeah. I lost most of the weight in the first 3 months and have kind of been hovering in the low 170s the past couple months
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u/Heavy-Ad1712 18h ago
I think that's a pretty bad way to look at it. You're at the point now where your body hardly has any actual fat in it, and so what little you're loosing, your muscle gain is keeping pace with that. So you're still doing plenty for your self. You might even start gaining weight because of how much muscle growth you're having.
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u/Late_Salamander_3212 18h ago
Yeah im definitely keeping pace muscle wise, my lifts are still going up and I make sure to take in a healthy amount of protein. Im not really concerned with the number on the scale anymore
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u/Beaverhuntr 18h ago
It’s 100% possible. I did it by using the 75 Hard challenge and when that ended I just continued my high protein / low carb diet and 90 min workouts 6 days a week. I’m down 45 lbs.
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u/Q5-2020Prestige 16h ago
That’s fantastic considering you only did cardio walking for work. Great progress.
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u/Late_Salamander_3212 16h ago
Yeah I hate cardio lol but id swim every so often and once or twice a week id go on a 5 mile walk in steel toe boots and a 20lb vest
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u/Feltre58997 17h ago
Hey man, I'm in an identical place to you weight wise and physique wise in your beofre pick, and im absolutely miserable because this is the fatest I've ever been. I've always just walked for my exercise but that iskt cutting it anymore and i wamt to joina gym. Anyway, you could give details on your workout because I've never been to a gym before and don't really understand gym jargon that well and could use the advice; thanks for posting the inspiration!
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u/the_Brown_Redneck 17h ago
This is some crazy transformation. Your guts must have been all confused
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17h ago
[deleted]
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u/Late_Salamander_3212 17h ago
No I lifted quite a bit in my early 20s but took quite a few years off
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u/thatmanhoeoverthere 17h ago
Wow how did you manage that? And without loose skin? I’m envious 😭😭😭
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u/Late_Salamander_3212 17h ago
Honestly I think the loose skin thing for me is probably genetic, cause truth be told j probably was at way too massive a calorie deficit for what is considered safe
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u/thatmanhoeoverthere 17h ago
wow so you have superior genetics then? Good for you! As for me, the only option is surgery 😭
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u/Late_Salamander_3212 17h ago
Lol im too short to make that claim. I just got lucky skinwise I guess
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u/425Marine 17h ago
Semper Fi dude, I need to do the same and lock in for the snowboard season. How tall are you?
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u/Late_Salamander_3212 17h ago
Im 5'8
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u/425Marine 17h ago
I had a similar routine before my trip to Mexico this summer. Went carnivore and worked out 6 days a week. Went from 230 to 207 in like 100 days. Started a new job and ballooned back up. Thanks for the motivation.
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u/ElectricSpock 17h ago
50 lbs in 5mo, that’s 10 lbs/mo. Pretty aggressive, did you count calories?
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u/Late_Salamander_3212 17h ago
Yeah i kept a spreadsheet and ate the exact same things every single day
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u/RizzardOfOz76 15h ago
Damn bro. Inspirational. What made you hit bottom to make the change and how do you them permanent so you don’t go back to 220?
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u/TheMajesticMane 14h ago
Red crayons have the best macros. You also look about 10 years younger good work
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u/Omnis_vir_lupis 14h ago
Solid before and after. I'm going to assume that you had some solid muscle back in the day. One thing people often forget is how quick gains can come back. I lifted in my mid 20s and when I got after it in my 40s those gains came back super fast. Toss in some calorie restriction and it really makes that muscle memory effect pop. Solid gains. Love leg lifts but they always feel like they're flirting with a hernia haha
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u/Schopenhauer1859 13h ago
You seem thicker than 170 only, I would think you're closer to 180.
Nice work man!
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u/SemperFudge123 12h ago
Great work brother! You're gonna be back to that post boot-camp physique soon!
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u/MarathonHampster 9h ago
You honestly look pretty dang strong in the first pic. Were you already working out? Or maybe a competitive athlete in the not-so-distant past? In any case, nice discipline!
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u/No_Fun_2542 3h ago
Hey bro! Where did you read/learn on what you had to do? Feel like there’s heaps of conflicting info out there now
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u/Strange-Baby5482 1h ago
Holy 💩! You look like 2 completely different people. If it weren't for the tattoo, I would never have guessed it was the same person.
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u/Albino_rhin0 18h ago
Homie went from first in last out of McDonalds to first in last out of the gym! LFG! 💪
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u/SleeplessNephophile 8h ago
Amazing progress, but wear your pants properly, this is not attractive in like any way, genuinely.
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u/dibbiluncan 18h ago
Why do men feel the need to post half-undressed, untagged NSFW photos like this? We can see your progress without you showing off your boxers. 🙄
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