There are plenty of success stories on the Internet about people making significant weight loss strides, but often they don’t give you the exact specifics on how they made their incredible transformation. Imgur user Don Sadet provides the same step-by-step instructions that he utilized to remarkably lose 160 pounds in 20 months.
March 2014 I was 330lbs (my heaviest ever) and ive officially hit a breaking point. I have been fat my entire life and never had any motivation to lose weight. I was quick to hate myself but never quick to do a damn thing about it.
One day i walked in to buy clothes for a wedding, and boom, nothing but 3xl were fitting me, and let me tell you they weren’t big on me either. 3XL shirts and size 58 pants were tight around my waist and shirts looked like they were gonna burst open, the thought of asking if they had 4XL broke me down in the dressing room and i started to cry. I cried hard enough to realize if I don’t change ill just get bigger and bigger until I die at the ripe age of 30.
I decided to change my entire lifestyle over night. The next morning I called up a really good friend of mine who had a transformation of his own 115lbs – 205lbs of musccle in 6 years to help me. He told me to just come to the gym that night and sign up and he’d help me learn the basics of working out, the nutrition part id have to learn for myself. I took him up on his offer.
I started training march 1st 2014 and never looked back since, and since then i have lost a whopping 160lbs going from 330lbs at 52% body fat to a 205lbs 16% body fat.
Remember – you could have the best personal regiment in the world. The best diet plan in the world catered specifically for you. Without what I consider the biggest parts of this journey (SACRIFICE, DEDICATION, CONSISTENCY, and ASS BUSTING HARD WORK) you wont see the results you want.
Don stresses that the first step to your road to weight loss starts with joining a gym. “Don’t be intimidated or scared to join a gym. No one there is going to make fun of you, that’s what I thought would happen. I was very self-conscious, but everyone was so proud of me and I’ve made so many friends and received so much support to keep pushing.”
“Diet is the most important aspect of anyone’s progress, whether you’re trying to build muscle and gain size, or you’re trying to cut body fat and lost weight,” Don preaches. “You can’t outrun a bad diet.”
He recommends a philosophy of “Replacement,” similar to the “Eat this not that” mantra. “If you’re eating and drinking like shit, replace the items on your fucking plate. EX: Fried meats replaced by grilled meats. French fries and bread replaced by white rice and baked potatoes. buttery oily foods replaced by avocados and nuts. All sugary drinks / Alcohol / Soda – REPLACED BY STRICTLY WATER AND METRIC FUCKTONS OF IT.”
He eats 6-7 portioned meals a day to keep his appetite suppressed. Don’s dietary split was 40 percent of calories was from protein, 40 percent from carbohydrates and 20 percent from fats. To make it even simpler he describes it like this, “You should have a fist worth of protein with each meal. An entire handful of carbs with each meal, Two fingers worth of fats with each meal.”
Here’s a sample of his meals:
Protein – Chicken, Lean Steaks (top / bottom / sirloin cuts), 95% lean ground meats (turkey, chicken, beef), Salmon, tuna, cod, flounder, striped bass etc etc, egg whites, turkey, protein powder (dont overdo it, its a waste of money) Lean pork.
Good Carbs – Sweet potato / Reg Potatoes , White or brown rice , 100% whole wheat pasta, oatmeal, granola, chick peas, bananas (most fruits but dont overdo it because sugar is necessary but not in excess amounts) whole grains.
Fats – avocado, nuts, nut butter, coconut oil/olive oil, greek yogurt, seeds etc.
Don’s current meal plan for competition:
Meal 1 – 10egg whites / 100g steak and green veg
Meal 2 – 140g chicken / 20g nuts or nut butter or 70g avocado
Meal 3 – 140g ground turkey / 20g nuts or nut butter or 70g avocado
Meal 4 – 140g chicken / 25g nuts or nut butter or 90g avocado
Meal 5 – 140g baked top sirloin / 150g pasta / 50g asparagus
Meal 6 – 10 egg whites / 150g pasta / 50g asparagus
“One of the things I tell people is don’t be scared to cheat, every once in a while it’s okay to enjoy your life and have that greasy as shit burger with cheese and bacon but let it be a treat meal not a daily habit.”
For the workout regiment Don recommends the following:
Ok this is very important, the reason I tell everyone to go to the gym is very simple you’re trying to change your body, go the distance. Dont settle for a loss in fat. Build a good tight body. If you become someone who just does cardio work, you’ll lose fat but you’ll also lose muscle and you’ll never look tight, you’re gonna look flabby and soft. What some like to refer to as “skinny fat”. Muscle building leads to more calories needing to be burned to stay alive and a faster metabolism. It’ll greatly increase your weight loss and overall health. Women who are afraid of getting too “bulky” or too “muscular” don’t worry about that you don’t have nearly enough testosterone to build muscle like men and all those bulky women you see in the magazines are generally on a mild steroid and a very low dose of testosterone to help them achieve that bodybuilding look. Although there are some women who WANT to look like that and have the genetics for it and work their ass of to get that look.
My split was as follows – I went to the gym 6 days a week and took 2 days off. So 6 days on 2 days off to let my muscles recover and build and let my joints rest. Remember rest days are a must, a lot of people get addicted to the gym. You muscles don’t build IN the gym, they grow OUTSIDE of the gym. When you sleep and rest.
Here is how my 6 day split was-
Day 1 – Chest
Day 2 – Back
Day 3 – Legs
Day 4 – Shoulders
Day 5 – Arms (Biceps + Triceps)
Day 6 – Core and body weight exercises
Cardio – High intensity cardio 5x a week for 15min a day. (by high intensity i mean gut wrenching, sweat dripping, clothes drenched, can’t breath anymore, wanting to die, kind of cardio!) I always did the cardio POST workout so I could save my energy for the weight lifting.
For days I always start off with Compound lifts, meaning it uses 2 joint movements. These are generally the idolized lifts as they are the ones that build the most strength and muscle size.
I will give you an example of my daily workouts – People will say they suck – some will say they are too extreme – some will say it’s too easy. Everyone is different. find what works for you.
try to keep rest periods between sets down to 30 seconds to 1 minute
Chest Day –
Flat Bench Press – 5 Sets of 8-12 repetitions
– 2 sets of Drop sets (Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure.)
Incline Bench Press – 5 sets of 8-12 repetitions
– 2 sets of drop sets to failure
incline dumbbell bench press – 5 sets of 8-12 reps
Incline dumbbell fly – 5 sets of 12-15 reps
Flat cable fly – 5 sets of 12-15
Peck Deck machine – 5 sets of 12-15
Lightweight flat dumbbell press – 3 sets to failure for a burnout
Back Day (my favorite)
Deadlift – 5 sets of 8-12
– 2 sets of drop sets to failure
Barbell Row – 5 sets of 8-12
Widegrip Lat pulldown – 5 sets of 8-12
dumbbell pullovers – 5 sets of 8-12
Seated Cable row – 5 sets of 8-12
one arm dumbbell row – 5 sets of 8-12
5 sets of wide grip pull ups until failure
5 sets of close grip pull up until failure
(if you cant do a pull up – use the assisted machine)
Barbell Squat – 6 sets of 8-12
– 2 sets of drop sets
Lunges – 5 sets of 8-12
Leg press – 5 sets of 8-12
leg extension – 5 sets of 8-12
Leg curls – 5 sets of 8-12
stiff legged deadlifts – 5 sets of 8-12
Calve raises – 5 sets of 15-20
Inner and outer abductors – 5 sets of failure
Military press / Overhead press – 5 sets of 8-12
– 2 sets of drop sets
Dumbbell shoulder press – 5 sets of 8-12
Dumbbell side raises – 5 sets of 15-20
Dumbbell / straight bar / plate front raises – 5 sets of 15-20
Dumbbell rear delt raises – 5 sets of 15-20
Upright row – 5 sets of 15-20
Barbell / dumbbell shrugs – 5 sets of 8-12
Rear peck deck fly – 5 sets of 15-20
Barbell curls – 6 sets of 8-12
Dumbell curls (one arm at a time) – 6 sets of 8-12
Dumbbell hammer curls – 6 sets of 8-12
Preacher curls – 6 sets of 8-12
Tricep Rope extension – 6 sets of 8-12
Skull crushers – 6 sets of 8-12
tricep pushdown – 6 sets of 8-12
Tricep cable / dumbbell kick backs – 6 sets of 8-12
Dips – 5 sets until failure for burnout
Core workout / body weight –
Transverse abs – 4 sets of 20
Cable crunches – 4 sets of 20
Woodcutters – 4 sets of 20
planks – 4 sets of until failure
Wide stance pushups – 3 sets until failure
close grip pushups – 3 sets until failure
Wide grip pull ups – 3 sets until failure
close grip pull ups – 3 sets until failure
Close grip dips – 3 sets until failure
wide grip dips – 3 sets until failure
A few things to mention This is NOT what i do every week. This is just an example of a workout regiment that I started with. There was a lot of changing it up and a lot of variation to these workouts. I did not do the same thing constantly for 20 months. You need to change things up. You need to do your own research and figure out what works best for you.
Don’t get sucked into bullshit supplement products. fat burners do not work, they are just loaded with stimulants to suppress your appetite. You NEED to eat, so do not starve yourself.
Supplements I recommend for ANYONE –
Protein powder (for post workout)
BCAA – Pre / post /mid workout
Creatine (5g a day)
Glucosamine (for your joints)
Remember, don’t fall slave to the number on the scale, I maintained the same weight for 8 months and i was shredding body fat. Muscle has weight too 🙂
It’s a slow process and remember that it’s not going to happen overnight, there is nothing out there that can make you lose a shit ton of weight fast so stay away from things that boast speedy ANYTHING.
You can’t build muscle fast and you cant lose weight fast. It’s a slow go process. Day by day and its important to always stay motivated and dedicated. Dont plan a big goal, do what i did and make goals 10lbs at a time. It helps stay on path when you’re letting small goals eventually paint a bigger picture.
So good luck on losing weight and transforming yourself and be prepared for the waves of dick or pussy coming your way as your self-confidence grows and self-image gets polished up. Remember to have fun and when you look in the mirror realize one thing, it’s just YOU against YOU. no one else.
You’re now armed with the knowledge, just motivate yourself to start RIGHT NOW. Read the entire post here.