Starting point
I was starting at 92-93kg (202-205lbs) at what looked like 25-30% body fat. I was overweight borderline a fat fuck at that point.
Diet
Understanding the importance of shedding excess body fat, I made the conscious decision to adopt a crash diet, aiming to lose a significant amount of weight within the shortest possible time frame.
During the initial month, I restricted my calorie intake to less than 1000 calories per day, resulting in a notable weight loss of around 8-10kg (17-22lbs). In essence, my diet revolved around periods of fasting and occasional consumption of lean meats when hunger became overwhelming. On certain occasions, I would also have 3% fat Greek yogurt to satisfy my hunger. I was basically starving myself.
Subsequently, I transitioned into a moderate calorie deficit of approximately 300-500 calories per day for the following three months, leading to a further weight loss of 5-6kg (11-13lbs).
During this stage, my diet primarily consisted of lean meats accompanied by vegetables, as well as incorporating filling carbohydrates such as potatoes. I adopted an intermittent fasting approach, limiting my eating window to two meals per day.
As I approached my holiday plans, I committed to an intense one-month cut, where I got back to starving myself, resulting in an additional loss of approximately 3-4kg (6-9lbs).
It is worth mentioning that, while I did not engage in any specific sports activities during this transformation, I did make a conscious effort to increase my daily step count as much as possible.
Something to note is that I did not do any type of sports during this transformation, but I did increase the amount of steps I did per day as much as possible.
Result
I achieved a lean looking and skinny body (but lean nevertheless). I weighted around 75-76kg (165-168lbs) at what looked like 15-17% body fat ( I’m 6f btw). Here is what I looked like :
Takeaways and considerations
Losing a significant amount of weight within a short period is indeed possible through severe caloric restriction, but it is important to acknowledge the immense challenges it presents. Hunger spikes will intensify to an extreme level, accompanied by nearly constant headaches, making food the primary focus of your thoughts. “Starving” yourself is also likely to cause frequent insomnias (it did for me). What kept me going personally is thinking, dreaming almost, about how good I’m going to look and how good it will feel doing sports (I used to be a very sporty individual).
It is crucial to consider the post-weight loss phase and plan accordingly. Returning to the same unhealthy eating habits that contributed to the initial weight gain will result in a cycle of fluctuating weight or potentially regaining even more weight than before. After I was done with my weight loss I incorporated weightlifting and adopted a balanced approach of healthy bulking and cutting.
If you believe that being overly aggressive in restricting your calorie intake will result in feeling extremely frustrated, leading to binge eating and an inability to maintain a consistent diet, I recommend doing a more moderate approach, you don’t have to be crazy like me haha.
