T Nation

220lbs @ 10% BF by May 2023

It was way more work in May & June, 250lbs, eating 4500 cals per day, 400 grams of protein, eating every 2 hours starting at 6 am.

I’m happier to eat once per day.

Soon I’ll start fasting for 48-96 hours again. Once my progress slows.

@shaneinga @wanna_be @cstan097

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I agree it sucks mich worse to force feed, but the strength you have on that low of calories is mind boggling.

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9/13 223lbs.


Got a nice V-Taper going on , but GOD DAMN your delts in the right picture look insane.

96 Hours is insane, You thinking of doing a fast a week when progress stalls or have it on an alternating basis?

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Damnit man! That’s what I’m talking about!!!


I’ll have to look at what I did earlier this year.

If I remember correctly what worked best for me was only eating one meal on Wednesday, Saturday, and Sunday. Tried fasting over the weekend, doesn’t work, I’m home and watching and smelling what my family is eating.

Different/easy when you’re gone working all day anyway and just skip dinner.

As soon as I stop losing 2 lbs per week on average, I’ll start. It’s called the Snake Diet.


Drown the doubters in work ethic my man


Training for 9/14

Barbell Squat 300X20,300X20,300X20
Barbell Squat 150x10,150x10,150x10

11 mile walk

food for 9/13 calories 1397, carbs 45, fat 92, protein 91

bodyweight 9/14 4am 224 lbs


cut log

week 7 (9/9-9/15) of 8 complete

blood pressure 9/9 118/60, 9/11 108/56, 9/13 112/68

Resting heart rate 9/9 78, 9/11 78, 9/13 80

sides-- none. no AI

bodyweight 6/16 248, 7/28 239, 8/4 235, 8/11 230, 8/18 230, 8/25 235,
9/1 226, 9/8 234, 9/15 223

average daily calories 1522, carbs 100, fat 61, protein 141.

trained 7 days. 23 hours of cardio.

I am after a look, I’m starting to see it, I’m excited.

for week 8 (9/16-9/22) calories: 1400 w/160g protein. 7 training sessions. 21 hours cardio.


Training for 9/15

Barbell Standing Overhead Press 47x10,47x10,47x10
Dumbbell Bench Press 35x10,35x10,35x10
Dumbbell Incline Bench Press 35x10,35x10,35x10
Dumbbell Fly 5x10,5x10,5x10
Dumbbell Incline Fly 5x10,5x10,5x10
Dumbbell Standing Triceps Extension 35x10,35x10,35x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Dumbbell Front Raise 5x10,5x10,5x10

11 mile walk

food for 9/14 calories 1296, carbs 55, fat 56, protein 146

bodyweight 9/15 4am 223 lbs


Oh just a casual 21 hours of cardio.

Nothing major.

You fucking animal. Outwork em all champ


Back is looking thick man. Amazing transformation. Great job on the weight loss!

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Upper back looking jacked, waist looking thin, very impressive physique you’ve built up. Screams “power”, not like some pretty guy trying to look good shirtless, but like jacked grown ass man who can and will still Yo girl lol


Training for 9/16

Trapbar Deadlift 415x10,415x10,415x10
Pull Up 11,11,10 +45lbs, 1,0,0 +90lbs
Wide Grip Lat Pulldown 120x10,120x10,120x10
Cable Rope Face Pull 10,10,10
Dumbbell Concentration Curls 25x10,25x10,25x10
Preacher Curl 115x10,115x10,115x10
Barbell Curl 75x10,75x10,75x10

11 mile walk

food for 9/15 calories 1656, carbs 133, fat 52, protein 151

bodyweight 9/16 4am 223 lbs


Training for 9/17

Barbell Squat 225x20,315x3,365x3,405x2,455x1,510x1
Barbell Squat 150x10,150x10,150x10,150x10,150x10

11 mile walk

food for 9/16 calories 1434, carbs 98, fat 57, protein 152

bodyweight 9/17 4am 224 lbs


This would be impressive 8 out of 10 times but reading this with…

Makes it more than impressive! You are litterally lifting grizzly bear weight with the fuel of 10yr old girl!!!


I am a fatty. I ate my food in advance.

It is now stored on my body in my thighs, butt, and stomach.

If I need extra fuel, I need to draw from that.


What benefits do you see from these man? I just did the Google-maths and found out my workplace is 10 miles from my home so I’m thinking of walking it every so often.

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I don’t know that there is any benefit. I only know why I do it.

Heard some youtube science about how after the first 45 minutes of LISS all your glycogen has been used and presuming you are fasted your body begins to burn fat for fuel. No idea if true or not.

I’m in the habit of getting up between 3 and 4 am training then taking a 3-hour walk.

Why I make this a habit.

  1. Discipline.
  2. It is impossible to get down on yourself when you know you are disciplined and powerful.
  3. I work in a food oasis. Potlucks. Sales reps bring pastries and donuts daily. It is much easier to not have any, knowing one donut can undo all the work I’ve done so far today.
  4. Goals. I said I was walking 250 miles this month, this is the pace required to crush it. I expect 30,000 steps everyday. Much easier to hit them when I have 25,000 by 8am and only need to take a couple more walks the rest of the day.