T Nation

I Went from 285 to 200


#1

Ever so slowly i’m trending towards my initial goal of single digit bodyfat. I doubt I would ever compete but that is the look i’m after.

this is my progress thus far:


#2

Damn good job! You look great! Well that is, from the waist up :wink:


#3

What were beginning points as far as diet, at what weight were you strongest, damn good results. Just added 5 years on life , easy . To bad you couldn’t have entered before after contest could have cleaned up.


#4

When i started I ate anything, mostly fast food and didn’t know anything in regards to calories or protein needs.

Strongest is the most recent picture as when I started I wasn’t lifting or doing anything overly active at all.


#5

Shit dude. That’s impressive


#6

How long did this take you?


#7

Very impressive, what was your nutrition like as you went from 240 down to 200. did you eat below maintenance and how much protein daily?


#8

For “how long did this take you” it’s sort of complicated so:

285 - went to 265lb without changing my diet within a year (first year lifting)
Focused on diet/cardio:
265 got to 225 in 4 months, within the year gained it all exactly back by forgetting to focus on what i ate.
265 again (260 pictured) to the first 200lb photo within 7 months.
The first 205 photo is within a year of the 260 photo.
Then the last photo is 2 years after the 260lb photo


#9

For protein I tried to get 1g per estimated lean bodyweight. So somewhere in the 180+ range. For my diet I just ate as what i interpreted as clean. Lean proteins, salads, fruits, vegetables. I rarely had a cheat day and I would do HIIT cardio, run for 15-30 minutes in a near sprint interval fashion. I tried to eat 1800-2000 calories a day. I was probably in a deficit many days as I lifted 7x a week, did sprint intervals a few times week (15-20 minutes) and I belonged to this cardio-boxing gym called title boxing and I did that daily as well.


#10

How tall are you my man? I’m absolutely impressed right now! I’m 284 at 6’3" and my goal is to weigh 240