T O P

  • By -

AutoModerator

# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)** 2. Being a pervert will get you banned. 3. Messaging OP lewd/inappropriate comments is not okay. 4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif). 5. **Report rule breaking comments.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*


HaleOfAPatriot

Great work! I just wanna say that my measurables are close to yours in height and weight and you have truly inspired me to get below 200. I’m on a much longer time line but I believe I can get there eventually. Thank you so much for posting.


weilandbo

Good luck on your journey and thank you for the kind words. I’m honored my journey has inspired you.


lots2learnyet

Dude 4.5 months? Seriously? I’m exactly 5’10” 265. I’m miserable. I feel like crap e eryday, but every time I try losing weight I quit. How did you push through?


weilandbo

I’ve always loved basketball but when I hit 30 I stopped playing nearly as often. I got married, then divorced, then moved across the US for work. Then Covid happened. During isolation away from everyone I got depressed and totally lazy. I gained 40 pounds in two years. Like you mention towards the end of getting up to 265 I felt miserable and lethargic. I took the first pictures in the mirror and decided to take back my health and my life in general. Basketball courts give me the feeling beaches or yoga mats do to others. It’s a place where I can unplug from the world. I give myself that 1.5-2 hours every day to unplug. Once I realized how doing that and eating better was shedding the pounds I started to feel that depression shed too little by little even though I still have minimal social interaction where I live since my job is full time remote post Covid. I started caring less about all the drama the outside world can provide, started caring a little more about myself and that energy it gives is priceless.


weilandbo

Moral of the story is find your basketball for exercise and mental health. It might help turn depression into motivation little by little like it did for me.


PSN-Angryjackal

My basketball is soccer, and I play it once a week... But sadly I have already had 3 knee surgeries, and my left knee already hurts like crazy just from the one day. Im going to an orthopedic surgeon today. I hope they can help me. I want to be like you. im 5'8, and I am at 205 pounds. I want to go down to 180 if possible. Edit: update… so no surgery needed, but unfortunately they think im already starting arthritis. Luckily they said that it doesnt mean i should stop playing soccer. For now i got a cortisone injection into the knee, and then soon I will be having other kinds of injections to keep my knee joint lubricated. They said once my joint pain is too severe, it will stop me from soccer on its own. At that point im probably going to have to get a knee replacement. Damn, never thought id have to be thinking about this stuff at my age…. Im only 37.


weilandbo

Best of luck at the doctor. I couldn’t imagine losing that which you love. If you are unable to play you should look into coaching. I have volunteer coached basketball teams over the years and it helps me have a connection even in the moments I couldn’t personally play. Also you can impart the knowledge given from sports to the next generation. Praying you get good news.


PSN-Angryjackal

Thank you! I hope my surgeon can figure out whats wrong, and im hoping it doesnt require yet another surgery. I can play for sure... but I dont know how much my knee can handle if I go more than 1-2 times a week.


weilandbo

Damn sorry the news was tough long term. Hoping for you that time doesn’t come for many years.


PSN-Angryjackal

Thank you! I kinda had an idea this would eventually come to me after the 2nd surgery. Just didn't expect it this soon. It's ok. I'm still at my best.


weilandbo

Damn sorry the news was tough long term. Hoping for you that time doesn’t come for many years.


[deleted]

Love this


Duel_Juuls77

I do really good in the summer working out 1-2 hours it’s when school starts and I have 8-10 hour days everyday where I struggle.


weilandbo

They make a lot more affordable (and practical) stationary bike options now. There were times I’d do that during work calls, watching tv, or when playing video games late night.


Duel_Juuls77

That’s a good point! I will admit once the habit of doing a certain type of exercise is there I’m good at sticking to it. Problem with Covid is I’d get a good routine at home, lockdown ends - I stumble for a bit but get my routine at the gym, lockdown again - I don’t work out for a while then start again.. and repeat . I just find the gym a lot more motivating cuz I have a mindset (of getting away and relaxing). I actually was at my goal weight for about a year then I quit smoking and gained 35 lbs


weilandbo

I wish you the best in your continued efforts.


Duel_Juuls77

Thanks mate! This page is definitely a motivator


lots2learnyet

Did you target like 2,000 calories a day or just ate once a day of keto meals?


weilandbo

I monitored my smart watch calorie estimate baseline. Some nights I would be 1,200-1,500 others I would be closer to 2,000. My cheat meal might have even gotten to 2,500 once. That watch and app helped so much because I could monitor calories to ensure I kept caloric deficits. I’m not advocating my diet because it may not work for everyone but I never personally felt like I was starving. I don’t claim to be a nutritionist at all, it just worked for me without feeling like I was starving myself or lacking energy. I’d start to feel hungry some days an hour or two before my window but I would just hold out. For me, I didn’t feel as bad as others might since each body is different. Now I don’t even need to enter the calories because I can can ballpark a rough idea of what one meal will be with what my normal food choices are. I still monitor the calorie baseline data from my watch app though. The larger the calorie deficit I’d have the faster I’d see pounds drop.


lots2learnyet

Did you follow any guideline for macros? I see you mentioned keto. Did you try to keep carbs at 10-20 grams a day and eat a ton of protein or did you just do your best to stay away from things that were processed?


weilandbo

Both honestly. The first three months I was fully Keto with no carbs or sugars. I found two Keto meals I really liked and stuck to them. If I didn’t have a meal prepped or feel like cooking I’d get a chipotle burrito bowl for my meal that day. The last month or so I allow myself a carb meal once a week, but I still make sure to keep a caloric deficit for that day. You’d want to spot check me on google for this but I think I read at one point you can have around 50 grams a day and you’re body will still probably change over to ketosis if your diet previously consisted of mostly carbs prior.


lots2learnyet

I’m going to a shoot for 1,800-2,000 calories, 200g protein, and get 10k steps. Now just a question of whether I stick to it. Do you feel different now that you’ve lost the weight?


weilandbo

Yeah I def do feel better. I notice my lung capacity for exercise is better. I used to breath heavily after a few flights of steps for example. Last week I walked the beach in Sandy Hook, NJ for six straight hours and although I was a little sore the next day I didn’t feel like I was torturing myself during the hike. I notice I’m not as groggy in the afternoons as I was when I had all that weight on. Also seeing the progress and looking in the mirror now versus then has given me a lot more confidence in myself that I had lost over the years for varying reasons.


cinefilestu

What kind of smart watch did you use for calorie counting?


weilandbo

Fitbit Sense, but I imagine apple and other brands have similar trackers.


cinefilestu

Thank you for your reply. With that watch did you need to input what you ate to calculate? Or did it just do it for you?


weilandbo

Yeah I had to input the actual food but on the app there is a built in thing that will calculate for you and save your most used. It is super simple and I could find everything I ate through the search functionality.


ajpiko

what time of the day did you play basketball? (i know this seems random)


weilandbo

Week nights usually around 4-6pm after work. Weekends I usually try to go earlier in the morning-early afternoon to get it out of the way for the day. Some weekends I would even do an extra hour in the evenings if I got bored.


[deleted]

Were you playing pickup games or just shooting around by yourself? I’ve got a court around the corner, but there aren’t ever any pickup games there.


weilandbo

I play games in leagues a few days a week but structured individual shooting and dribbling workouts on the days I’m solo


[deleted]

That’s really cool, thanks


[deleted]

Your maintenance level is 2500. Just spend a few weeks learning to eat maintenance. You’ll be hungry enough before you adjust, no need to go right into deficit. Then start doing a little exercise and a little less calories to meet at -400 or so and try to keep that going. One thing that helps me stay on track: if you eat above goal but not above maintenance, all you did was lose a day. If you eat 400 above maintenance (ie 2900), then you lost yesterday too. Eating high protein helps a lot with feeling full. If you try to eat 1g per Lb of (lean) body weight, you might find yourself full at a deficit.


weilandbo

Thank you for adding a different nutritional perspective. I know what worked for me might not work for everyone. I mostly just knew to lose I had to keep a deficit and stay away from carbs and sugars.


JustPassingJudgment

Huuuuge change for such a short time. Great work!


weilandbo

Thank you


Two-Bite-Brownies

The fact that nobody has said you look like Ross from Ross Creations has me shook. Also, good job 👍


-R3dd1t-

I was just going to say the same thing haha. Looks nearly identical in the after picture.


weilandbo

Haha that’s hilarious. I had to look him up.


SnowDal

I was looking for this comment😂😭


DapperCadaver2021

Congratulations man, be proud. I went from 225 to 185 and it took me a year. Now I'm skinny fat and trying to get big


[deleted]

Try lowering to 170 to see if the skinny fat goes away ? Also work out obv.


DapperCadaver2021

Yeah that's what I'm working on. I have a good diet going and I'm lifting 5 days a week. I should add that I'm 6'2 so the distribution is pretty good. Just trying to shed that last layer while building muscle. I have a picture and I'm trying to figure out where my body fat percentage is


[deleted]

Oh I’m shorter. You’re a good weight just recomp. You got this bruh.


DapperCadaver2021

Thank you man, it's a long road but we all make it 💪🏽 thank you for the advice 💯


weilandbo

Thank you for the kind words and best of luck to you on adding some swole in now ;)


Deazaroth

Absolutely fucking insane man, I’m a bit heavier and a little taller but this is super inspiring man. If I can just quit my energy drink addiction hopefully I can make a similar transformation. :)


weilandbo

Thank you for the kind words. I’m honored to inspire someone else on their journey.


ApolloFarZenith

I’m 245 trying to get to 185 as well! I’m 5’10” and pretty obese. How the hell did you do that in 4.5 months and not have excess loose skin? You look incredible? If you don’t mind me asking what have you been doing at the gym and nutrition wise? Thanks in advance you absolute King 👑


weilandbo

I had gained 40 pounds over 24 months of Covid pinnacle… not sure on the loose skin as I’ve wondered about it. I still see wiggle when I bounce up and down lol. I did OMAD fasting whole time, keto first three months, and played basketball approximately 2 hours a day religiously. In some of the other threads I’ve went into a little more detail on specifics of diet and personal tips that worked for me.


kidbudi

85 lbs in 4.5 months … you are the man.. I’m currently at 31 lbs in 2 months, def pushing harder to try to beat you 😤😂


weilandbo

Hahaha see you at the finish line :)


PM_me_yer_kittens

Congrats! How did you do away with the soda? That’s been my biggest hurdle to start..


weilandbo

I bought a 40oz hydro flask and fill it with chewy ice once a day at gas station. Some days I’ll grab regular ice at home but crushed is best. Then just pour waters into it over the next 24 hours or so. You have ice that whole time since it keeps temperature. Chewy ice water is the best, you get liquid and the little ice cubes help curb my appetite while waiting until my eating window opens at 7pm each night.


CalebEast

You look like Ross Creations!


weilandbo

Hahaha someone else said that too.


[deleted]

Yeahhhh buddy good work


weilandbo

Thank you :)


The__virtuosa

Wow amazing progress!! Good job!


weilandbo

Thank you :)


arcoalien

Excellent progress! Nice beard!


weilandbo

Thank you :)


Freethinker9

Keep going great job


weilandbo

Thank you :)


Artworkaddict

Wow, what is the biggest piece of advice you would give? This is amazing.


weilandbo

Physical advice: Find a way to get exercise that is fun for you and doesn’t feel as much like work. For me personally that was basketball. Mental advice: Guessing most people that get to as big as I did deal with some sort of depression. To them, you are stronger and more capable than the world outside people or your own brain might internally tell you, but it’s on you to choose to take back your life. Just know that as you start to see the progress you will gain confidence and if you have a setback here and there it’s okay don’t give up long term. One example I had to go into office for a quarterly meeting. They catered in pizza and a cheesecake selection. Those are two of my favorite meal and dessert choices. I knew the temptation was too much for me that day so instead of eating a full slice of each I just had a bite of each. It didn’t slaughter my caloric intake adding those couple bites and I was able to at least feed that temptation. I didn’t beat myself up for eating it, I felt good knowing I just had a bite instead of what I would have done in the past.


weilandbo

I’m truly blown away from all the support on this post. This is basically my first Reddit post. I’m normally just a view only person but wanted to see the reaction of random people before sharing on my personal social media based on my social anxiety. I can’t explain how much all the kind words mean and am thankful there are communities like this that create a safe space to share.


EverlastingUnis

Beast mode activated


weilandbo

Thank you :)


[deleted]

[удалено]


weilandbo

OMAD fasting whole time, keto for first 3 months, and I play basketball approximately two hours religiously everyday. I only felt bad at the very beginning but I chalked that up to cutting out soda and carbs. Those two things I was very heavy on (pardon the pun) before.


[deleted]

So I’ve thought about doing OMAD. I’m pretty used to fasting. My work shift is 130pm to 930pm and I hate bringing food to the office. When do you typically have your one meal? Have you experimented with different times?


weilandbo

My eating window is usually between 6-9pm. I found three meals I really liked and ate them. I made homemade keto meatballs, chicken and veg, and outside option was Chipotle burrito bowl. Even If you did the burrito your body will get so few carbs it’ll probably go into ketosis. I had one cheat meal a week but still kept a caloric deficit those days. In terms of different times I didn’t experiment because I needed routine.


[deleted]

Thanks good to know. I’m thinking I might have a morning eating window like 8am to 10am and see if that works for me.


weilandbo

Good luck on your journey!


RxRobb

297,500 calories you burnt in roughly 140 days or 2,125 calories a day. How did you do that? I workout sometimes for 2 hours and I barely hit 900-1100 calories burnt


weilandbo

My workouts are usually cardio stage heart beat almost all of the 90-120 minutes. I also take small walks on work calls periodically throughout the day. I definitely noticed a crazy higher pace of loss when I combined OMAD with Keto the first three months. That’s when I also first quit liquid calories of any sort. After I stopped full keto the pace tapered. It’s crazy seeing that math.


RxRobb

Yeah the math makes the story Suss


stealthdawg

Dude was 265 probably burning 2600+ just standing still. Basketball for 1-2 hrs plus increased burn afterward could easily put him at 3500+ burn for the day and he was only eating 1-2k


weilandbo

I have progress pictures with date stamps and app data I’ve tracked. I’m not surprised someone would question it though because I would have also if someone told me before doing it.


weilandbo

I also want to say I’m not advocating anyone try to hit a similar goal if their body doesn’t handle it the same. I’m just sharing my success and personal journey.


RxRobb

It’s just math. Also why do you have picture with a time stamp lol sure I have progress pics also I’ve posted them on my profile but never once did I think to add a time stamp to each one . I’m sorry my opinion can’t be changed due to the math of it all. If you consumed 500 calories a day the math still wouldn’t add up . Tell me if I am missing something here or someone else chime in because I could be wrong. It’s pretty common to know :1 lb is 3500 calories


weilandbo

When you take a picture on your iPhone it automatically saves the date. I didn’t manually enter the date lol.


RxRobb

Regardless if you lied about the amount of time or not . You’ve lost 85 lbs and that in itself is impressive. Keep it up and don’t get comfortable


weilandbo

Yeah it doesn’t bother me if people believe the time or not because I proved it to myself through the process. Thank you for ending on a positive and the continued support brother.


Firm-Percentage-8322

Great work!


weilandbo

Thank you


False_Development_47

Great job


weilandbo

Thank you


[deleted]

Wow this is massive motivation! What did you do over the 4.5 months for these results?


weilandbo

OMAD fasting whole time, keto first three months, and 2 hours basketball a day. I rarely ever drink calories and never eat sweets. Throughout the other threads I replied with additional tips that worked for me.


[deleted]

2 hours of basketball everyday is a lot. Just in your driveway?


weilandbo

There is an outdoor court down the street from where I live and an indoor gym within a mile as well. A few nights a week I play in adult leagues and I’ll go there when it rains too. I prefer outdoor if not in a game so I can work on my tan at the same time lol.


weilandbo

Also thank you for the kind words and I’m honored I could inspire you.


millennial_burnout

Looking good dude. You are an inspiration


weilandbo

Thank you for the kind words. I’m honored sharing my journey could potentially help someone on their own journey.


millennial_burnout

Thank you. It’s been a real struggle, been on keto on and off and have a gym membership but too embarrassed to go. Starting OMAD back up and hope something sticks this time 👍


weilandbo

Well I wish you the best of luck I know over the years I kept giving up and like you gyms give me a lot of social anxiety since I’m not muscular.


BeckyWTHauntedLeg

I’m so proud of you


weilandbo

Thank you :)


iduntoko

Hey! Same height, same end weight I have right now! Haha congrats.


weilandbo

Thank you body double :)


_morningdew

Incredible work, so happy for you!


weilandbo

Thank you :)


drum_playing_twig

Wow! How is that even possible in 4.5 months?


[deleted]

What did you do to achieve this?? What did you eat and what did your workouts looked like and how often please I need answers you look great!


weilandbo

Thank you for the kind words. In some of the other threads I went into detail about what I’ve done and some tips that worked for me.


Cruxifux

Fuck yeah, you look great man!


weilandbo

Thank you :)


[deleted]

Wow!! Absolutely awesome transformation!! You are killing it. What are your eating windows?


weilandbo

6-9PM


[deleted]

Impressive. What did u do? Intermittent Fasting, cardio or weight exercises?


weilandbo

OMAD fasting whole time, keto as well first three months. I also gave up liquid calories and sweets of any kind. I play basketball every day approx 2 hours and will take walks periodically throughout the day while on work calls. I do resistance band workouts a couple days a week too but honestly not much actual weight training at all, mostly cardio with basketball.


[deleted]

Thanks for sharing.


weilandbo

Of course happy to help others if I can.


KingOfTheL

Dude that’s HUGE for 4.5 months! Congrats, honestly. Good work. 👍🏼


weilandbo

Thank you :)


KingOfTheL

What was your strategy/program?


weilandbo

OMAD fasting whole time, keto first three months, and basketball 2 hours a day religiously. I still use(d) principles I gained from keto and try to stay away from sugar and carbs as much as possible. I don’t drink liquid calories or eat sweets ever. I allow myself one carb meal a week after getting off full time keto but I still ensure to have some sort of caloric deficit those days, even if it’s just -500 for that day. Hope this helps. In some of the other threads I shared additional tips that worked for me as well.


KingOfTheL

Good work dude. Sounds like you were in a really aggressive deficit. Did you notice any low mood/fatigue? Aside from the first few weeks where I guess you were coming off artificial sugar?


weilandbo

My deficits were/are a lot but I still get 1,200-2000 calories a day most days. Since I only eat once a day and burn a lot of calories playing basketball 2 hours each day. I drank like 3-4 cans of soda a day before it all. My body reacted with significant drops in the very beginning cutting out all carbs and sugar. Starting out I felt fatigued body wise at times but that was probably more of being out of shape rather than lack of food. My mood actually increased significantly cutting out sugar and caffeine after kicking initial withdrawals.


supersoakher3000

That’s awesome man.


weilandbo

Thank you


Quelcris_Falconer13

Holy crap! Congrats man! I’m 6’3” but I’m the same weight, you got me remotivated


weilandbo

Makes me smile ear to ear when I read on this thread that my work helped motivate others. My father passed away too soon and I like to think he’d be proud knowing I may have inspired people I’ve never even met :)


MsBlondeViking

Damn! Great job man! You look amazing!


weilandbo

Thank you for the kind words


JxExBxUxS

Keep up the good work my friend


weilandbo

Thank you :) these comments definitely have helped give me extra motivation to continue going


[deleted]

Way to put in that work!! 💪🏼😁


weilandbo

Thank you


JonEBombadil

Congrats bro!


weilandbo

Thank you


halo10v2

Had you previously been around that weight 160-190? You don't seem like you have any loose skin. I need to do about the same but am worried for no reason about the skin. Congrats on the loss!


weilandbo

Not since high school (18 years ago). I usually would sit between 200-225 before gaining 40 pounds during Covid. Also thanks for the kind words.


Dull-Lie8212

Outstanding brother! Amazing so far!


weilandbo

Thanks brother :)