364 days ago on June 5th, I started this journey at 282 lbs. Today, I stepped on the scale at 199 lbs.
I haven’t reached my final goal just yet, but looking back at where I started, I am incredibly proud the daily discipline and hard work it took to get here. Progress takes time, but showing up for yourself pays off.
Happy 4th July, everyone! Enjoy the day.
Zep sometimes feels like magic, but we all know it’s still a ton of hard work. I wanted to share my progress, but more importantly, what I learned about changing my strategy along the way.
The Stats:
SW: 280 lbs | CW: 208 lbs
Routine: Office job/heavy driving + lifting weights.
Supplements: Vitamin D, Creatine, Whey Protein.
Phase 1: The "Too Low" Phase (Months 1–7)
I was strictly under 1,500 calories a day. Looking back, this was way too low for my size. While the scale dropped fast, I lost a significant amount of muscle mass because I wasn't prioritizing protein or lifting.
Phase 2: The Reset (Month 8)
I took a month off from strict dieting. I stayed on the shot but spaced out my injections to every 1.5 weeks to let my appetite return a bit and reset my baseline.
Phase 3: The Rebuild (Past 3 Months)
I got a Resting Metabolic Rate (RMR) test done, which showed my body burns 1,900 calories naturally just staying alive. Because I have a sedentary desk/driving job, I bumped my intake up to a clean 2,000 calories a day and started hitting the gym. I shifted my entire focus to hitting high protein targets and hitting the weights.
The Takeaway:
I still have a long road ahead, but the difference in how I feel now that I'm fueling my body and protecting my muscle is night and day. If you're just starting out: don't starve yourself for the sake of the scale! Happy to answer any questions about the RMR test or switching up routines mid-journey.