You won’t believe the incredible transformation I went through! I know what you’re thinking, this is clickbait! But I really did lose 30kg in 3 months. Looking back, I can admit that my weight loss journey wasn’t the healthiest, but the valuable lessons I learned and the amazing results I achieved made it all worthwhile.
In January 2018, I weighed a staggering 120kg, standing at 6 feet tall. I was leading a sedentary lifestyle, spending most of my time immersed in video games. My mindset wasn’t in the best place either—I disliked my job and was stuck in a toxic relationship. Food and gaming became my escape, leading me to indulge in large takeout meals with extra sides and sodas. I tried squeezing into large sizes, but it became painfully clear that I needed to wear XL’s. I was on the verge of crossing into XXL territory when my relationship finally ended.
Fast forward to March-April, and I had already dropped to 90kg. By October, I reached 85kg with a noticeable increase in muscle mass.
The Mindset: A Turning Point
My relationship had been on a downward spiral for a while, but instead of facing it head-on, I chose to avoid the situation. Eventually, we made the difficult decision to break up. Although it hurt at the time, I now realize it was the right choice. Reflecting on it, I feel a sense of shame that I let it linger for so long. I lacked the strength to confront the reality—we simply weren’t right for each other, and I feared the discomfort of ending things.
The end of the relationship marked a major turning point in my life. I made the bold decision to pack up everything and move to a new city. It was a fresh start—a chance to reinvent myself. Looking into the mirror, I couldn’t help but wonder, “Who would want to be with me?” Realizing that I wasn’t the best version of myself, I became determined to improve and attract the best partner possible. This motivation propelled me to focus on my fitness and social skills. It was a driving force that played a pivotal role in my success.
Conquering the Gym
Stepping into the gym for the first time was a monumental moment for me. Overwhelmed by self-consciousness, I couldn’t help but imagine everyone’s eyes on me, silently judging. To ease into this new world, I hired a personal trainer for three sessions a week. The plan was to gradually reduce the sessions over a period of 4-5 months. Starting with Monday, Wednesday, and Friday at 5 am, I eventually reached a point where I was training on my own, without the need for a trainer.
Looking back, I’m convinced the gym owner doubted my commitment and chances of success. But today, I proudly say that I’m one of the fittest individuals at the gym. Though it cost me a fair amount of money, I view it as an investment in myself—one I don’t regret.
Interestingly, as I slowly decreased my reliance on personal training, my trainer informed me that they would be leaving the country at the end of the 4-5 month window. I made the most of the remaining time, soaking up as much knowledge as possible from them while conducting my own research. While there were a few disagreements and adjustments I made to my fitness routine over time, I remain grateful for the lessons and experiences. If I could turn back time, I would pay more attention to the importance of stretching. Back then, I arrogantly ignored the advice, annoying my trainer. In retrospect, I wish I had simply listened.
Building Strength and Stamina
Through consistent workouts, I started building muscle and burning more calories. Initially, I followed a three-day full-body routine, which eventually evolved into a four-to-five day bro split (thanks, internet!). Today, I practice a four-day upper/lower split routine that incorporates science-backed practices. It has taken me five years to fine-tune this routine, and I’m genuinely happy with the results. If you’re interested, I’d be thrilled to share all the knowledge I’ve gathered along the way!
Embracing the Joy of Sports
With no relationship weighing me down, a new city to explore, and my fitness routine completed in the early hours of the morning, I found myself with an abundance of free time in the afternoons. That’s when I decided to buy a basketball and head to the local parks to shoot hoops. I knew next to nothing about basketball, but over time, I met a fantastic group of guys who would gather for friendly games. This led to me spending three hours playing basketball in the summer afternoons and around two hours during winter, multiple times a week. Unfortunately, as my work life grew busier, I gradually reduced this activity. Nonetheless, I cherish the memories and acknowledge how instrumental it was in shedding weight and improving my social skills.
Currently, my sport of choice is Brazilian Jiu-Jitsu, a demanding martial art that leaves me exhausted and occasionally sore or injured. Although I wish I could train more often, I strive to maintain consistency. Engaging in a sport offers a double benefit—it enhances both my fitness and social interactions.
The Power of a Nourishing Diet
A significant aspect of my rapid weight loss was my dietary overhaul. I transitioned from consuming greasy takeout, large meals, and sodas to opting for low-calorie beverages and home-cooked meals. Instead of three large meals a day like before, I began having a protein shake before hitting the gym at 5 am, followed by a substantial lunch comprising meat, rice, sauce, and vegetables (weighing in at nearly 1kg). After my afternoon sports session, I would rehydrate but often find myself too full of liquid and tired to eat.
This shift from multiple meals to one substantial meal played a crucial role in shedding those extra pounds. Surprisingly, I never experienced intense hunger pangs as one might expect. In fact, my energy levels skyrocketed. Looking back, I attribute this exceptional energy to a combination of newfound excitement for my improved life and potentially being in a constant state of ketosis, where my body efficiently burned fat for energy.
The Transformation Puzzle
The true power of my transformation lies in how all the pieces—my mindset, the gym, sports, and diet—worked harmoniously to achieve extraordinary results. Today, armed with a deeper understanding of the science behind it all, I can offer recommendations that would have enhanced my journey.
Firstly, I now comprehend hunger and energy production on a more profound level. The multi-hour sports sessions in the afternoon left me dehydrated, causing me to drink copious amounts of liquid upon returning home until my stomach felt full. Studies have also indicated a decline in ghrelin, the hunger hormone, following higher-intensity exercises. Consequently, my appetite decreased at night, and pre-bed liquid intake helped satiate my stomach.
Secondly, the significant calorie reduction and increased exercise put my body into a state of ketosis. The energy levels I experienced were mind-blowing. I vividly remember returning home at 2 am after a night of drinking, only to wake up at 6 am feeling fully energized. This remarkable feeling was likely a combination of my newfound zest for life and the effects of ketosis. As I approached the 90kg mark, however, my energy levels hit a plateau. Sadly, I couldn’t replicate that same sensation. Nevertheless, I firmly believe it was a combination of my mindset and the benefits of ketosis.
Weight Loss Recommendations
One vital recommendation I have for anyone going through a similar journey is to take progress photos. Unfortunately, I didn’t capture many images of my transformation because I disliked how I looked. Instead, I became fixated on the numbers on the scale. When the weight loss started to slow down, it took a toll on my mental health. I remember going on a vacation and feeling a bit discouraged by the gradual progress, so I indulged in pizzas and junk food. However, when I returned to work, my colleagues couldn’t help but notice my significant weight loss. I realized that my body was still changing, replacing fat with muscle, even if the numbers on the scale didn’t reflect it. Fortunately, the increased calorie burn from my fitness routine helped mitigate the negative effects of the indulgence, and I quickly got back on track. Remember, progress photos are invaluable. Don’t obsess over the numbers on the scale. If you’re eating less or exercising more intensely than before, and the scale doesn’t budge, it’s actually a positive sign! It means you’re trading fat for muscle.
While I don’t recommend following the exact path I took, I don’t regret it either. It wasn’t the healthiest approach to weight loss or fitness, but it served as a catalyst for my overall transformation. It kick-started my journey of self-improvement and allowed me to continuously enhance my fitness and well-being.
In conclusion, my remarkable weight loss journey was a result of various elements coming together harmoniously. From shifting my mindset to embracing the gym, sports, and a nourishing diet, each component played a vital role. By understanding the science behind hunger, energy production, and the effects of ketosis, I gained valuable insights that could have further optimized my results. Remember, progress photos are essential for tracking your transformation, and don’t get too fixated on the numbers on the scale. Embrace the power of a holistic approach to health and wellness, and you’ll be amazed at what you can achieve.
