Lost 172lbs in 13 months!

Dustin0525

After getting out of the military 9 years ago I gained weight from the “cube life” I called it! I hit a high of almost 400lbs and my knees started going out on me. So I decided to change my lifestyle not diet! I stuck to a 1500 calorie a day calorie plan using the myfitnesspal app and an Apple Watch to see my calories burned. On January 3rd 2017 I started the 1500 calorie a day plan. I did the calorie restriction for 2 months before I started with any physical exercise. After the first 2 months I started lifting weights for an hour a day and walking for 20 minutes on the treadmill. Because I always had a big frame I went with heavy weightlifting even with my calorie deficit. This way I could minimize loose skin. I gradually increased my cardio to running on days my knees could take it, but 6 days a week I would lift and and do some form of cardio. I weigh about 220 right now and feel great. Today actually marks my 1 year anniversary of going to the gym. 37 Year’s old and in the best shape of my life. Below are some before and after pictures.

Frankie_Fan

Congratulations!

kam26001

Well done, man. T-shirt looks good on you, btw!

Lusanda38

Wow! You look amazing. Did you stick to 1500 calories throughout your journey? How did you split your protein/carb/fat on those calories?

Dustin0525

Lusanda38 wrote: »

Wow! You look amazing. Did you stick to 1500 calories throughout your journey? How did you split your protein/carb/fat on those calories?

I didn’t keep a to close an eye on my splits, I figured out the healthy foods I liked and stuck with the calorie goal. I wanted to use simple math and make sure I was always in a deficit. I hit a plateau in September and after reading some advice on here I increased my fat intake, and the weight started coming off again. Thank you for the kind words too!

keilee0408

Congrats!!! You look amazing!!!

AGGriffin135

Wow truly inspiring!!

JudyCoventry3

Wow! Great job! You look great

lynder64

Thanks for my morning cup of inspiration!!! What an incredible transformation!!!

LW3380

Well Done @Dustin0525 an amazing transformation and the best encouragement for the rest of us in our journey

sschauer513

Great job I'm in a similar situation lost over 100 and still going just started more of a heavy weight lifting and loving how strong I am now and that I have some definition in my arms.

juliegilburd

Your story is inspiring! Your hard work paid off in a major way! Great job!!

BobPulaski

Awesome pics. Great size. Look Thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

MIssnewme9211

Awesome! You did great!

mulecanter

Wow, great accomplishment. A great testament to a simple CICO strategy. Doing this before you hit the dreaded 40 is good planning on your part, better to hit that hill in shape than not. I'm as impressed with your muscle build as the weight loss. Bravo!

L1zardQueen

Holy fook! Way to go!

Brooklyn_Beast

So inspiring! Feel free to add me!

louielou3

Inspiring!! Post like this keep me going

charms3155

Great things can happen when sticking to your plan. Awesome job!

urloved33

Well done!!!

solieco1

Wow, flipping between the pics in the 2 dress shirts is amazing. Fantastic job!

ladyshellbelle

You look fabulous, well done.

TMRaymer215

I loved reading about you journey. Congrats you sure are an inspiration.

angmarie28

Wow, awesome Job, well done !!!!

hughjazz74

Inspired!

Morglem

Great Job! You look great!

rebecky27

Fantastic transformation! Awesome job. How did the heavy weights work with avoiding lose skin (my biggest worry right now)?

Dustin0525

rebecky27 wrote: »

Fantastic transformation! Awesome job. How did the heavy weights work with avoiding lose skin (my biggest worry right now)?

So I was proportionally big so my stomach does not have much if any lose skin. My love handles are completely deflated tires because I am just not able to grow my lower back muscle the way I like. My inner thighs have some lose skin too. I have been going heavier on my squats to fix that. If you are calorie deficit you will not be as strong as you should be, but lift as heavy as you can to failure. On days you can’t do both cardio and lift, go with weights on those days for more long term effects.

Debmal77

Very well done!

Dustin0525

This was a June to February comparison. I had already lost 100lbs by June too!

rebecky27

Dustin0525 wrote: »

rebecky27 wrote: »

Fantastic transformation! Awesome job. How did the heavy weights work with avoiding lose skin (my biggest worry right now)?

So I was proportionally big so my stomach does not have much if any lose skin. My love handles are completely deflated tires because I am just not able to grow my lower back muscle the way I like. My inner thighs have some lose skin too. I have been going heavier on my squats to fix that. If you are calorie deficit you will not be as strong as you should be, but lift as heavy as you can to failure. On days you can’t do both cardio and lift, go with weights on those days for more long term effects.

Thank you! Again, well done!!!