Oldest fat photo is from Oct 31, 2023. Most recent photo is the right on the second photo, taken Oct 31, 2025.

Been in sports my whole life until college, started lifting when I was 12yo but always half assed my workouts and never took my diet seriously. My weight used to drastically rollercoaster after college (always floating between 105kg - 134kg at my worst) and I would go years without working out.

But after escaping a long term DV relationship with my alcoholic ex, I was done with hating myself and decided to pour everything I had into my training and diet. In 2024, I hit the gym 343 days of the 365. So far in 2025, I have not missed a day. My last true day off from the gym was December 25th, 2024.

My current workout schedule: Sunday, Monday, Thursday, Friday is a full body heavy lifting circuit with active resting in between each set. I start each lift with a warmup set (light enough to do 40 reps), then do 10 ab roll extensions, 10 pushups, farmers carry 24kg kettle bell to the furthest dip bar, 10 chest dips, 10 pull-ups, farmers carry back with the other arm, rest for 30 seconds, add weight to my lift, repeat. I do between 5-10 sets until I get to my 3 rep max, then move on to my next lift, and repeat the process. My goal is to always keep my heart rate above 140bpm, trying to sustain 170bpm for as long as possible. I start work at 7am Monday-Friday so I start my workout at 4am and finish by 6:30 so I can shower and head to work. On the weekends I am doing 3 hours.

Tuesday, Wednesday, and Saturday are my “rest” days. I do an hour on the treadmill of incline walking, 5.6km/h at 15 incline. Then I finish with 10 minutes of interval sprinting at 5 incline, 1 minute 16km/h on, 30 seconds 5.6km/h off. Then I finish with 45-60 minutes of a calisthenics circuit, again with minimal rest in between sets to maintain that 140+ bpm. 

My maintenance calories are roughly 3800-4200. My macro goals are >300g protein, <150g of carbs, <100g of fat. I would say I average about 350g of protein, 180g of carbs, and 175g of fat rn. I do not have cheat days, I do not drink anything besides water and sugar free liquid IV.

Supplements I take: 12-15g of creatine, 3000mg glucosamine & MSM, 1000mg vitamin C, 300mg CoQ10, 2000mg fish oil, 200mcg vitamin D3, 500mg Niacin, 50mg zinc picolinate, 1000mg shilajit, 2000mg ashwagandha, 1000mg tongat ali, 500mg cistanche tubulosa, all taken with my first meal of the day. I take 250mg magnesium citrate and 200mg L-theanine before bed. 

I am in bed by 8:30pm, asleep by 9:30, EVERY. SINGLE. NIGHT. Up by 3:30am on weekdays, 4am on weekends. 

I’m fully aware that rest days are important and that probably no one should take this brutalist approach I have taken, but I need to prove something to myself and this is the only way I know how to currently. I know I am crazy. 


But next year I plan on going even more insane.

From 32yo/175cm/105kg/38%bf to 34yo/79kg/9%bf