r/BeforeandAfter

Its taken two year to get here but im so happy with the results.

Age: 49 Height: 5'7"

Tirz dose: Started at 2.5 mg titrated to 10 mg

Weight: 227 lbs → 143 lbs

Body Fat (Dexa Scan): 37% → 12%

Visceral: 0.48

Waist: 40" → 30"

Blood Pressure: 155/90 → ~110/65 (off blood pressure medication)

Resting Heart Rate: 85 → ~48

VO2 Max: 55

Still a work in progress, but pretty happy with where things are headed.  I’m back to the weight I was in high school.  Peloton Powerzone, calisthenics, some weights, yoga.

The kitchen was my biggest ick of this house and I only had a week to try and improve it, I used peel and stick vinyl on the floor, the wall tiles and counters. Painted the cabinets and changed the handles to a champagne gold. Ignore the pile of moving boxes in the last pic, but wanted to show my new smeg fridge also.

8 months worth of body recomposition. I’m a lot stronger in the second photo than the first but it doesn’t look like a huge visual difference to me

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.

It’s like I’m living a new life, I look back at how my hair used to be and just stare and disbelief. I’ve gotten over 170 hours of electrolysis over the last five years, and it has changed my life!!

If you've been vegan for years but still struggle with your weight, energy, confidence, or consistency, you're not alone. Sergio felt the same way.

Sergio had been vegan for years, but despite caring about animals and wanting to live a healthier lifestyle, he wasn't seeing the results he wanted. He felt frustrated looking in the mirror and knew something needed to change.

Six months later, he was over 30 pounds lighter, stronger, more confident, and finally proud of the progress he had made.

We put Sergio on a tailored training plan to focus on building muscle, losing fat and ensuring enough recovery to drop pounds each week.

We created a meal plan with foods he enjoys, and implemented a meal off plan per week that allowed Sergio to enjoy new foods while still burning fat. That's when everything clicked.

Fat los, strength, confidence, and a physique that reflects the message he wants to share. Now, this is exactly what the Vegan Squad Coaching Scholarship is for.

But it's not for everyone.

To qualify, you need to:

- Already be working out (or ready to start immediately)

- Be willing to follow a structured meal plan

- Actually want results, not another "start and stop" cycle

If that sounds like you, apply here.

Vegan Squad Coaching has helped hundreds of vegans improve their health, physique, confidence, and consistency through personalized coaching.

Whether your goal is fat loss, muscle gain, improving your health, or finally becoming consistent, our coaches build a plan around your specific lifestyle and goals.

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We only have a limited number of scholarship spots available this month and applications will close once they are filled, so if you're serious, don't wait.

And if you are already working with a Vegan Squad Coach and want to share this offer with a qualified friend feel free to forward this email to anyone who could benefit from our team!

This was a major journey I am so happy to finally reach my goal

I don’t usually post stuff like this, but I felt like sharing because this subreddit helped me a lot when I was starting out.

About 2.5 years ago, I was 86 kg. I wasn’t happy with how I looked or felt. I used to avoid mirrors, hated clicking pictures, and I’d always tell myself, “I’ll start next week.”
One day I finally did.

The first few months were honestly nothing special. I wasn’t one of those people who fell in love with the gym overnight. There were weeks when I wanted to skip every workout. I made plenty of mistakes, ate more than I thought I was, and expected results way too fast.

There wasn’t some secret diet or magical workout.
I just kept showing up.
Some weeks I made progress, some weeks the scale didn’t move at all. There were times I questioned whether any of it was even worth it. Looking back now, I’m really glad I didn’t quit during those phases.

Today I’m sitting at 68 kg.

Thanks for reading.

This subReddit helps me alot, thank you everyone.

edit: diet

When I first started, I knew almost nothing about nutrition. My only goal was to lose weight as fast as possible, so I put myself on a massive calorie deficit without realizing how much it could backfire.
For almost 6 months, this was my daily diet:

Breakfast: A protein shake with 20g oats, 20g mixed seeds, 250ml milk, and one scoop of whey.

Lunch: An Amul protein shake along with a very small portion of whatever was cooked at home.

Pre-workout: Two slices of high-protein bread with a tablespoon of peanut butter.

Dinner (after my workout): Just an Epigamia high-protein yogurt.

I was fully vegetarian back then, and I also stopped eating after 6 PM because I thought it would help me lose fat faster.
And honestly… it did. The weight dropped pretty quickly.

But after a while I started feeling the downside. My workouts were getting worse, I had almost no energy, I felt dizzy quite often, and cardio became a struggle. I was losing fat, but I was also losing muscle, which made my physique look flatter than I expected.

One of my friends pointed out that I wasn’t eating to fuel my body was basically just trying to survive on as few calories as possible.

So I changed things up thanks to him.

I started eating eggs (went from vegetarian to eggitarian), made it a goal to hit around 100–120g of protein every day, and focused a lot more on getting enough fiber instead of just eating less.

Now my diet looks like this:
Breakfast: Same protein shake, plus a bowl of fruit.

Lunch: A 4–6 egg omelette with high-protein bread and another bowl of fruit.

Pre-workout: High-protein bread with peanut butter.

Post-workout/Dinner: Pintola oats with mixed seeds, blueberries, and Greek yogurt.

I also take psyllium husk every other day because increasing my protein intake initially left me feeling pretty bloated.

Also I am very strict about this rule I don’t eat after 6-7 pm with this diet as well, it worked on controlling my late night cravings try to sleep early helped me alot.

I’ve been eating like this for the last 1.5 years, and the difference has been night and day. My workouts feel so much better, my recovery has improved, I have way more energy throughout the day, and instead of just getting smaller, I actually started building a physique I’m proud of.

Crazy to think in May 2025 I was at my heaviest weight, 433.7lbs. I’m now at 279lbs, a total loss of ~154lbs. I’ve lost 74lbs since surgery, 4 months post op.

I’ve newly found a hobby/passion for biking and it’s been amazing. I wish I could go faster and further but daddy duty calls - I can’t go for too long or too far 😅

I’m happy with my progress but I’ve been feeling stuck my goal is to do a show next year any advice would be appreciated I know I have a long way to go.

Which physique of mine fo you prefer from the pictures ?

Coworker said I dont even look like the same person 💀

This has been 6 years in the making and I still feel like I’m just getting started. Went from 330 down to 176 initially and now I’m back up to 195 because of disciplined gym work.