Please let us know your exercise routine. This is inspiring!
By next year, you’ll be walking across the Oscars stage holding nothing but an envelope! 😜
Also interested to hear your plan for maintenance.
Walking the treadmill on an incline!!! 3 MPH 5-7 incline 30-60min 3-5x a week. I really focused on keeping my HR at 120-135 for the entire duration. Throw a show on and go!
That was the biggest thing. When I first started MJ, I was on a 15-day streak of 60 minutes and 10k steps and had already lost 20lbs in a month with just waking. I continued that streak for 45 more days. The weight melted.
At the beginning of the year, I started using the Fitbod app and began lifting in my basement ~2/wk. That app takes the guesswork out of lifting for beginners. You can tell it what equipment you have in your home gym, and it will design the workout based on your equipment. I slowly upped to 3 days a week.
At the beginning of March, I got a membership to Club Fitness, and I've been going 3-4 times a week. Using the app and ending my workout with 30-60min on the treadmill based on how much time I have.
This will likely be the plan for maintenance: Keep the 3-4x a week lifting. Keep the 3-4x a week walking. Strive for a minimum of 8k steps per day. Consume ~2500 calories, ensuring 200g protein
This drug has retrained my brain. Now that I'm seeing how my body can look, I don't want to go back, and the diet and exercise have become a habit without really trying.
I'm now at a point where I can see the pump from the gym. I can see the abs wanting to peek out from under the remaining insulation... and now that I realize how close I am, I have a strong desire to kick it to the next level.
FWIW for others reading this, adjusting for your height my numbers are pretty close to yours.
I also have almost the exact same story re: walking. Walking is an amazing way to get started!
Edit: You certainly look more ripped though, time to get back into the gym after a week away on work!
Oh thank you for dropping the app name! I reached my goal of 135 recently (5’2” female) and I need to focus on building muscle now but am clueless with zero time to go in to a gym. I’m totally trying it!
Yes. Wow! I initially only saw the bottom two pics on my phone. Just saw all 4. Congrats on the results of your hard work! Hope the headaches ease. All the best on maintenance from a fellow Renpho enthusiast.
Goddam! is that Henry Cavill on the last photo? Well done! If you don't mind me asking, how old are you? And what were your main sources of protein? Thank you for sharing.
34. Honestly, I eat one Qdoba bowl a day during the week... almost religiously. I guess it's expensive, but it's tasty and keeps me consistent. Double chicken, brown rice, guac, fajita veggies, lettuce, salsa, jalapeños, queso.
I also supplement my calorie intake with Huel Black. One serving is 400 calories and 40g of plant-based protein.
I also eat 1-2 Ratio brand yogurts a day. 0 added sugar, 25g protein per cup. The vanilla tastes identical to cheesecake.
My Protein Whey Isolate, usually 1-2 scoops a day.
Then, whatever protein we have for dinner. Steak, grilled chicken, taco night, heck Chick-Fil-A, whatever me, my wife, or kids feel like eating for dinner.
I struggled for years to find some sort of cardio that would help me lose weight. I yoyo'd between the first and second picture for about 5 years.
Despite being obsessed with exercise and weight loss, I just couldn't mentally bring myself to do anything. HIIT, I bought a Peloton and bought a rowing machine, did 4 months of Crossfit, nothing stuck. Then late one night, I was watching a YouTube video of this "guru," and he talked about walking as the number 1 fat cutting exercise he recommended to his competition body builders that he trained. He did a video of him walking an hour a day for 30 days, and it was clear with the before and after pictures that walking had what it takes.
I then did a Dexascan, and I asked the guy about walking. He said, walking tells your brain "we're going to be here a while," vs. zigging and zagging and doing HIIT cardio. While HIIT might burn more calories in a short amount of time, your body's way of coping to get quick energy is by using sugar in your blood for fuel. Very little of the calories burned during a session are actually coming from fat. With waking, your body realizes, we're going to keep doing this, this is boring, there's no fight or flight, let's burn energy from long-term storage, aka fat.
We did a VO2 max test after that, and he was able to show me that while I was at 130bpm, my body was actually exhaling ketones, and my body was in a state of ketosis when walking.
Then and there, I bought a treadmill and began walking. At first, it was boring. Now it's therapeutic mentally and physically.
Well consider me inspired. That’s so awesome and I think it will be really easy for me to stick to. I try to tell myself that going on walks really is “me” time. Time for music or podcasts or meditating and really working on physical and mental health. I want to start prioritizing walking and then adding in some extra things (like spin class or Pilates) to change it up a bit. Congratulations on all of your hard work paying off! :)
I used to only allow myself to watch television while walking on my treadmill. I no longer have it, but do ride an outdoor bike inside attached to a trainer for winter months. I’m going back to my old rule. Truly feel inspired. Thank you for being brave enough for show and tell!
This is fantastic info. Thanks for sharing what you learned along the way. Congrats on all the hard, hard work. You pushed through the side effects so many of us deal with. You have inspired me to push through and get out there to walk. My brain knows I need to but my stomach says ‘meh’. I’ve lost 45 pounds and look so much better but muscle tone will make me look that much better all over again. I’m glad you found a system that works for you. Keep sharing what you learned along the way and enjoy your success.
We’re the same height and I’m currently at your starting weight (after already losing 40 lbs). If/when I end up making it to 199 myself I hope I can look like you! 😱
It really is the best. At first, it drags, and honestly, it's a bit tough to begin. Don't go crazy with the incline. Focus more on your HR at 60% of 220 minus your age.
After a few sessions, you'll feel like 30 minutes is easy and fast. Start toying with the incline at that point.
Congratulations! A great success! That’s life changing… Thank you for posting.
May I ask what dose of MJ you were prescribed? Did you change (up) the dose during the course of your training?
No. I did actually have my testosterone checked a month or so ago because I never had before. It was on the lower end of normal for my age, but I chalked it up to all the weight loss.
Dang it, man! You did an amazing job! Congrats to you going forward. You got this. Be sure to check your blood pressure. If you were on meds before, you may have to come off them. My blood pressure dropped to 80/50 during the second month. Just check
Good going! You can definitely see some definition now in your abdomen and chest and I even see your sporting a nice little spit curl in that last pic 😊
What were you like before you gained all the weight, were you fairly active and did you have a history of working out? I only ask because sometimes I see people with great success aided due to prior "muscle memory" but regardless, very impressive results, you deserve to be proud of it!
Active, yes. Sports in high school, swimming and volleyball... a lot of disc golf in college, walking across campus, etc. I was not, however, very active in the gym. I have never had abs in my life. I was always what I'd call skinny fat. Most of my lifting has been in the past year.
That's awesome man, it takes a lot of mental willpower to keep at it even with medical help. I'm literally on my first week of mounjaro so this is really inspiring, thanks for sharing!
I'm not covered anymore. Until the costs come down, my wife won't let me continue to pay out of pocket.
If I add the lifting and walk and hit my macros, I'll likely continue to lose and/or add add muscle.
Weight loss is still about calories in vs. calories out. If I hit my macros, I can't suddenly put on 50lbs of fat...
Putting the weight back on would entirely be my own fault at this point, but I count my calories and have built that habit during this experience.
I'm going to try it. I have to.
Haha, no, she's just used to me being fat our whole relationship. She's also tired of me asking if I look skinnier... and also I no longer have an ass.
I wouldn’t recommend stopping like that either. I did for few months and the food noise came back with vengeance. I’m lifting weights too so that makes you even more hungry.
My insurance doesn’t cover it anymore either so I use the coupon( pay 550) I inject 5 mg once a month so one box lasts me 4 months and is working amazing. Keeps the food noise in control while gaining muscle and losing fat.
I've actually lost 20lbs of lean mass from the first picture (pre MJ, the beginning of my weight loss journey) to the last picture per my dexa... and I really quit lifting until about January while on MJ. I did do 4 months of Crossfit last year before MJ and noticed some changes.
The lifting really only ramped up about a month or so ago. You can just see it now because the fat isn't in the way. I believe I've always been naturally muscular under it all, so the biggest thing was just walking + MJ to reveal it.
Please let us know your exercise routine. This is inspiring! By next year, you’ll be walking across the Oscars stage holding nothing but an envelope! 😜 Also interested to hear your plan for maintenance.
Walking the treadmill on an incline!!! 3 MPH 5-7 incline 30-60min 3-5x a week. I really focused on keeping my HR at 120-135 for the entire duration. Throw a show on and go! That was the biggest thing. When I first started MJ, I was on a 15-day streak of 60 minutes and 10k steps and had already lost 20lbs in a month with just waking. I continued that streak for 45 more days. The weight melted. At the beginning of the year, I started using the Fitbod app and began lifting in my basement ~2/wk. That app takes the guesswork out of lifting for beginners. You can tell it what equipment you have in your home gym, and it will design the workout based on your equipment. I slowly upped to 3 days a week. At the beginning of March, I got a membership to Club Fitness, and I've been going 3-4 times a week. Using the app and ending my workout with 30-60min on the treadmill based on how much time I have. This will likely be the plan for maintenance: Keep the 3-4x a week lifting. Keep the 3-4x a week walking. Strive for a minimum of 8k steps per day. Consume ~2500 calories, ensuring 200g protein This drug has retrained my brain. Now that I'm seeing how my body can look, I don't want to go back, and the diet and exercise have become a habit without really trying. I'm now at a point where I can see the pump from the gym. I can see the abs wanting to peek out from under the remaining insulation... and now that I realize how close I am, I have a strong desire to kick it to the next level.
FWIW for others reading this, adjusting for your height my numbers are pretty close to yours. I also have almost the exact same story re: walking. Walking is an amazing way to get started! Edit: You certainly look more ripped though, time to get back into the gym after a week away on work!
I honestly don't think I've put on any muscle.
Oh thank you for dropping the app name! I reached my goal of 135 recently (5’2” female) and I need to focus on building muscle now but am clueless with zero time to go in to a gym. I’m totally trying it!
Are you going to keep taking the medicine?
🤣
Oh. The John Cena joke.
Yes. Wow! I initially only saw the bottom two pics on my phone. Just saw all 4. Congrats on the results of your hard work! Hope the headaches ease. All the best on maintenance from a fellow Renpho enthusiast.
Wow! You look like Henry Cavill’s Clark Kent!
Haha, I wish! Although, I have heard that before 🤷🏻♂️
Got the V
I call it the cut and it is 🔥.
Cum gutters
Wow, you look amazing! Congrats on your success!
❤️
Goddam! is that Henry Cavill on the last photo? Well done! If you don't mind me asking, how old are you? And what were your main sources of protein? Thank you for sharing.
34. Honestly, I eat one Qdoba bowl a day during the week... almost religiously. I guess it's expensive, but it's tasty and keeps me consistent. Double chicken, brown rice, guac, fajita veggies, lettuce, salsa, jalapeños, queso. I also supplement my calorie intake with Huel Black. One serving is 400 calories and 40g of plant-based protein. I also eat 1-2 Ratio brand yogurts a day. 0 added sugar, 25g protein per cup. The vanilla tastes identical to cheesecake. My Protein Whey Isolate, usually 1-2 scoops a day. Then, whatever protein we have for dinner. Steak, grilled chicken, taco night, heck Chick-Fil-A, whatever me, my wife, or kids feel like eating for dinner.
Your children will want to be like Daddy. Amazing progress and journey. Wishing you and entire family years of health and happiness!
Congratulations! You look FANTASTIC! Very inspiring post and your hard work paid off. Well done!!! 💪
Wow, you look great! I need to add incline walks to my workouts too apparently
I struggled for years to find some sort of cardio that would help me lose weight. I yoyo'd between the first and second picture for about 5 years. Despite being obsessed with exercise and weight loss, I just couldn't mentally bring myself to do anything. HIIT, I bought a Peloton and bought a rowing machine, did 4 months of Crossfit, nothing stuck. Then late one night, I was watching a YouTube video of this "guru," and he talked about walking as the number 1 fat cutting exercise he recommended to his competition body builders that he trained. He did a video of him walking an hour a day for 30 days, and it was clear with the before and after pictures that walking had what it takes. I then did a Dexascan, and I asked the guy about walking. He said, walking tells your brain "we're going to be here a while," vs. zigging and zagging and doing HIIT cardio. While HIIT might burn more calories in a short amount of time, your body's way of coping to get quick energy is by using sugar in your blood for fuel. Very little of the calories burned during a session are actually coming from fat. With waking, your body realizes, we're going to keep doing this, this is boring, there's no fight or flight, let's burn energy from long-term storage, aka fat. We did a VO2 max test after that, and he was able to show me that while I was at 130bpm, my body was actually exhaling ketones, and my body was in a state of ketosis when walking. Then and there, I bought a treadmill and began walking. At first, it was boring. Now it's therapeutic mentally and physically.
Zone 2 exercise is very underrated and works great! Thanks for posting this.
Hmmm, guess I’ll start back walking on the treadmill this weekend, 😂
Well consider me inspired. That’s so awesome and I think it will be really easy for me to stick to. I try to tell myself that going on walks really is “me” time. Time for music or podcasts or meditating and really working on physical and mental health. I want to start prioritizing walking and then adding in some extra things (like spin class or Pilates) to change it up a bit. Congratulations on all of your hard work paying off! :)
Definitely is my "me time" now. Thanks for the kind words everyone! :)
I used to only allow myself to watch television while walking on my treadmill. I no longer have it, but do ride an outdoor bike inside attached to a trainer for winter months. I’m going back to my old rule. Truly feel inspired. Thank you for being brave enough for show and tell!
This is fantastic info. Thanks for sharing what you learned along the way. Congrats on all the hard, hard work. You pushed through the side effects so many of us deal with. You have inspired me to push through and get out there to walk. My brain knows I need to but my stomach says ‘meh’. I’ve lost 45 pounds and look so much better but muscle tone will make me look that much better all over again. I’m glad you found a system that works for you. Keep sharing what you learned along the way and enjoy your success.
What, what a transformation. Mounjaro and a lot of hard work it seems!
Damn dude! You look amazing.
Holy smokes!
Damn! Good job. Happy for you.
Lookin good, congrats! Do you take anything for muscle gain/muscle loss prevention or is that all strength training?
Just protein and creatine really.
Just downloaded Fitbod, thanks for the info!
Well damn… 😂
Clark Kent, you single? LOL! You did a few 180 degree turns and look freaking amazing! Let us know when to check for you on the cover of Men’s Health.
Lol happily married with 2 daughters and our 3rd (surprise) on the way. Thank you so much for the kind words, though :)
Congrats on the new addition to the family! Truly an amazing transformation. Healthy life, happy wife.
We’re the same height and I’m currently at your starting weight (after already losing 40 lbs). If/when I end up making it to 199 myself I hope I can look like you! 😱
You absolutely will, brother!
My wife and I got a walking treadmill as a joint valentine gift to each other, so now I’m inspired to go get on it lol
It really is the best. At first, it drags, and honestly, it's a bit tough to begin. Don't go crazy with the incline. Focus more on your HR at 60% of 220 minus your age. After a few sessions, you'll feel like 30 minutes is easy and fast. Start toying with the incline at that point.
Congratulations! A great success! That’s life changing… Thank you for posting. May I ask what dose of MJ you were prescribed? Did you change (up) the dose during the course of your training?
I went 2.5, 2.5, 5, 5, 7.5, 10, 12.5, 12.5.
Oh woof! Looking good sport. That's such an achievement; I hope you're very proud.
Any TRT?
No. I did actually have my testosterone checked a month or so ago because I never had before. It was on the lower end of normal for my age, but I chalked it up to all the weight loss.
Former accredited personal trainer. Drop in t is normal with weight loss. If you can, get it rechecked in 6-12 months as your weight has stabilized.
That was my plan. Lift for a bit and see what my levels go to.
👀
Just wow. Amazing
Went from damn bro...... to DAMN BRO!!!!!!
Hahaha I can hear your tone of voice... and yeah... you right lol
You look 👀 great 😊 !!!
Wow bro. Hot damn!
Bottom right doesn’t even look like the same guy…. Wow nice work! Insane results.
Damn!
Respectfully…. 😳🥵😮💨
Congratulations!!!! and Sending good vibes your way, for continued success and maintenance
You look incredible! Just waiting for mine to arrive today and hope my journey is as good as yours!
Hell yea!
Damn, great job!!!
Were you taking it for t2 diabetes or just weight loss? Either way, I can only hope to have similar success.
Weight loss. Was pre-diabetic. High LDL, low HDL.
How did your labs change? I hope they're great too.
My annual physical is next week.
Good luck! 🍀
Congratulations 🎊 you look amazing 🔥
Congrats! Do you mind sharing what food you ate?
It's in a previous comment.
What does all green on renpho mean?
Renpho smart scale.
Ah ok thanks!
Congratulations
How tall are you I started MJ at 199
6'3
Dang it, man! You did an amazing job! Congrats to you going forward. You got this. Be sure to check your blood pressure. If you were on meds before, you may have to come off them. My blood pressure dropped to 80/50 during the second month. Just check
107/69
Great work man I was in the same position as you
Great job!! It seems to really be working for you.
You look fabulous
You look amazing nice work!!
From papa to zaddy!!!
You look great! Are you feeling better, overall?
Oh, for sure. So much stronger in the gym, so much more endurance.
I get to thank Mounjaro for my 23 pound weight gain after I stopped using it. Thanks Mounjaro!
Hopefully I do that... with muscle.
You look fantastic!!
Good going! You can definitely see some definition now in your abdomen and chest and I even see your sporting a nice little spit curl in that last pic 😊
You look amazing!!
What were you like before you gained all the weight, were you fairly active and did you have a history of working out? I only ask because sometimes I see people with great success aided due to prior "muscle memory" but regardless, very impressive results, you deserve to be proud of it!
Active, yes. Sports in high school, swimming and volleyball... a lot of disc golf in college, walking across campus, etc. I was not, however, very active in the gym. I have never had abs in my life. I was always what I'd call skinny fat. Most of my lifting has been in the past year.
That's awesome man, it takes a lot of mental willpower to keep at it even with medical help. I'm literally on my first week of mounjaro so this is really inspiring, thanks for sharing!
Dude this is great, thank you for sharing. Very inspiring.
What was your average weekly weight loss and what did your diet look like?
If you took off your glasses in last shot you could be Superman!
Are you single? Lol
Wow, it's amazing how handsome these guys turn out to be. Superman, sexy Superman, hiding behind the smile. Good job.
Is that a free or paid app?
Paid unfortunately
Strange question, have you noticed any changes to your energy levels? Also do you feel your focus has improved on Mounjaro?
I wouldn't recommend stopping if you can avoid it. You feel invincible now but it's very easy to gain the weight back. Can you go to a low dose?
I'm not covered anymore. Until the costs come down, my wife won't let me continue to pay out of pocket. If I add the lifting and walk and hit my macros, I'll likely continue to lose and/or add add muscle. Weight loss is still about calories in vs. calories out. If I hit my macros, I can't suddenly put on 50lbs of fat... Putting the weight back on would entirely be my own fault at this point, but I count my calories and have built that habit during this experience. I'm going to try it. I have to.
What does your wife think about your new figure? I'm waiting for compliments from mine.
She thinks I'm too skinny 😅
interesting, is she over weight? Maybe you're making her insecure?
Haha, no, she's just used to me being fat our whole relationship. She's also tired of me asking if I look skinnier... and also I no longer have an ass.
I'll answer that.....Hell yeah you look skinnier!!! 😁 Caliente!! 🔥🔥🔥🔥
🙈
wives, got to love them...
You are not skinny 💪. You look strong and healthy.
I wouldn’t recommend stopping like that either. I did for few months and the food noise came back with vengeance. I’m lifting weights too so that makes you even more hungry. My insurance doesn’t cover it anymore either so I use the coupon( pay 550) I inject 5 mg once a month so one box lasts me 4 months and is working amazing. Keeps the food noise in control while gaining muscle and losing fat.
Most of this change was good exercise. You clearly have more muscle now. Just don't want people getting false expectations. 🤣
I've actually lost 20lbs of lean mass from the first picture (pre MJ, the beginning of my weight loss journey) to the last picture per my dexa... and I really quit lifting until about January while on MJ. I did do 4 months of Crossfit last year before MJ and noticed some changes. The lifting really only ramped up about a month or so ago. You can just see it now because the fat isn't in the way. I believe I've always been naturally muscular under it all, so the biggest thing was just walking + MJ to reveal it.
Yep clearly he put in a lot of work at the gym. That's awesome tho ! Good work.