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Two subscribers asked me to tell them exactly what I did to lose 67 lbs of fat and double my strength. At my heaviest I was 240 lbs (108.8 kgs), at 22% body fat.
2 1/2 months in a 3D body scan had me at 208 lbs and 18.3%. About a year later I was at 163.8 lbs with a sub 10% body fat.
I logged everything I did since October 2024 on 753 of 766 days. My goal macro wise is: 230 Protein, 50 Fat, and 54 Carbs
Normal Breakfast (About 500 Calories)
1. 1 scoop 100% Casein Creamy Vanilla
2. 6 oz Fairlife Fat Free Milk
3. 1 Cup Frozen Blueberries
4. 1/2 Frozen Banana
5. 1 Cup Spinach
6. 5.3 oz Vanilla Oikos Triple Zero Yogurt
7. 1 TBs Chia Seeds
Normal Lunches (About 450 Calories)
200 g Chicken Breast + 2 Cups of Broccoli
OR
1. 2 Eggs
2. 1 Cup Egg Whites
3. 3 Cups of Spinach
4. 1/2 Slice American Cheese
5. 1 Piece of Keto Toast
6. 1/2 Cup of Mushrooms
7. 3 oz 99% lean Ground Turkey
Normal Dinners
1. ~180 g Lean, low fat protein: Chicken Breast, Tuna, Shrimp, Cod, Salmon, Steak
2. Tons of vegetables
Please ask any questions that you have.
Thanks to @cristinam3923 and @giannisonline for the request
#fitnessover50 #weightlossjourney #caloriedeficit #bodytransformation
#fatloss #sustainableweightloss #calorietracking #weightloss
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2026/11/08
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