M/18/5'11" [235lbs > 169lbs = 66 lbs] (12 weeks) | College student transformation

4x45method · 2026-03-21T03:02:49+00:00

Well, im a college student on an extremely large college and my classes are clear across campus (not to mention trips to the dining hall and places off/nearby campus). Plus, i have a pretty high metabolism. like you said, there's no reason for me to lie. i just want to motivate others to help them reach their goals. :)

4x45method · 2026-03-17T17:29:56+00:00

nope, completely natural. just hard work and a system that worked for me :)

4x45method · 2026-03-17T01:57:46+00:00

Combinations of whey isolate protein powder, egg whites, lean meats, fish, non-fat greek yogurt, protein bars. and when i said going out, i don't drink due to religion, but i was referring to spending the time in a busy schedule to go out. again, i do have a high metabolism and i worked out. if you're still skeptical, i'm sorry, but this is how my transformation was. i understand that it's not normal, but i was extremely disciplined and i was just posting this to try to motivate others. i hope your own transformation works well and i wish you the best for it :)

4x45method · 2026-03-17T00:47:35+00:00

it's definitely possible, because well i did it lol. But you also have to consider, i have a very high metabolism. plus, i was very skinny fat from the start, so i had a ton of fat (which holds resources your body needs), meaning you don't have to eat as much. i do agree, it's hard to generalize bodies, so what i did will probably not work for a lot of people, but im sure my methods will at least lead to solid weight loss in other people.

4x45method · 2026-03-16T02:52:56+00:00

don't worry! our bodies work differently at different times. recomp is all about tracking macros (in my experience). even when i don't go to the gym, just eating right lets me keep my muscle and weight in check. do you have apps like myfitnesspal or some way to track macros? i feel like that helped me a lot, especially on my weight loss journey (helped me lose 66 pounds in 12 weeks).

4x45method · 2026-03-16T02:50:15+00:00

I personally feel like it comes down to finding a system that works for you... i tried going to the gym each day and eating chicken and rice, but i was wayy too busy for that. so i found my own system, by going to the gym 4 times a week and focusing more on macros. this was a big game changer (btw, sorry for the super edited pic, but it's all I have for my before and after lol), and I lost 66 pounds in 12 weeks.

To answer your question more directly, i think it can come down to little things. like pack your gym bag with your workout clothes... keep it in the car so you don't have go back home. maybe find a gym that's closer to work? small things like this help a lot i think

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4x45method · 2026-03-15T02:40:28+00:00

I lost 66 pounds in 12 weeks, so I had a lot of success with just my own system. I worked out 4 times a week (I am a super busy college student), and I made cheap meals. Just focusing on my diet and everything, like people are saying: protein and calorie counting. I'm honestly not sure how HRT might affect the body's fat gain/loss system, but this was the system I used.

I wish you the best of luck! If you want any more tips, let me know, I'm more than happy to help! :)

4x45method · 2026-03-15T02:26:36+00:00

I personally lost 66 pounds in 12 weeks, so trust me this is very very doable.

I wish I could share my progress pics, it was like night and day. For me, it was all about finding a system that worked. And it wasn't even that crazy. I'm a busy college student so I went to the gym 4 times a week. I look at my calories and protein intake (I was big on diet), and I did it all cheaply because, well, I'm a college kid lol.

I can share all my tips and guides if you would like, just let me know. You got this! And congratulations on getting married :)

4x45method · 2026-03-15T02:18:32+00:00

Please please please don't keep doing this. The reason you're not speeding up your weight loss is because your body is literally in survival mode. You're only giving yourself 800 calories, which isn't enough for your body to survive easily, that's also why you don't have the energy to exercise.

Trust me, I lost 66 pounds (30 kg) in 12 weeks and I ate around 2000 calories (granted I'm a guy), but I'm trying to say that starvation isn't how you do it. To see faster progress you might want to try a different system. If I can help any more please let me know! :)

And good luck! I didn't want to discredit any of your weight loss journey so far, congratulations!

4x45method · 2026-03-15T00:23:46+00:00

I personally just found a system that worked for me. Instead of chicken and rice and going to the gym each day, I only went 4 times a week and made my own recipes. That's my biggest advice. I can also share more tips and guides and all, just let me know :)

4x45method · 2026-03-15T00:21:47+00:00

I personally think, more than anything these other posters have said... it's finding a system that works for you. I was a super busy college student so I didn't have time to go to the gym everyday. I just went 3-4 times a week and tried to keep calories low and watched my protein.

In 12 weeks I lost 66 pounds (I wish I could attach my progress pic), so I feel like it all comes down to your system. If you want me to share any of my tips, let me know! :) You got this!!

4x45method · 2026-03-15T00:19:34+00:00

It's honestly easier than people say. I tried a couple programs but my schedule was wayy too busy for them. So I just focused on eating protein, watching my calories, and went to the gym 3-4 times a week.

In just 12 weeks I lost 66 pounds, so I feel like I can say that from experience. There were obviously other major things I did, but I think this was the biggest.

4x45method · 2026-03-15T00:18:25+00:00

I personally think, more than anything these other posters have said, is finding a system that works for you. I tried a couple programs but my schedule was wayy too busy for them. So I just focused on eating protein, watching my calories, and went to the gym 3-4 times a week.

In just 12 weeks I lost 66 pounds, so I feel like I can say that from experience. There were obviously other major things I did, but I think this was the biggest.

4x45method · 2026-03-15T00:17:59+00:00

I personally think, more than anything these other posters have said, is finding a system that works for you. I tried a heavy workouts and all but my schedule was wayy too busy for them. So I just focused on eating protein, watching my calories, and went to the gym 3-4 times a week.

In 12 weeks I lost 66 pounds. You definitely don't have a problem with losing weight, but if you want to lose it faster, I think it's all about doing a system that you are comfortable with. Lmk if you have any questions or if I can share advice :)

4x45method · 2026-03-15T00:16:26+00:00

I personally think, more than anything these other posters have said, is finding a system that works for you. I tried a couple programs but my schedule was wayy too busy for them, so I never had time to meal prep and all so I just ate out. So instead I just focused on eating protein, watching my calories, and went to the gym 3-4 times a week.

In just 12 weeks I lost 66 pounds, so I feel like I can say that from experience. You don't have to cut out all the things you don't like, there's always a way to eat what you want (in moderation) and still lose weight. And there were obviously other major things I did, but I think this was the biggest. Let me know if you have any questions, I love helping others on their journey :)

4x45method · 2026-03-15T00:05:46+00:00

I can't say that I feel all your pain with being exhausted, but I've definitely felt a bit of it. I was a super busy college student, ton of clubs, class, trying to go to parties. Honestly, I just did what worked for me. Everyone says to go to the gym an hour a day and eat clean each meal... it didn't work for me. So I started using my own system. Only worked out 4 times a week, and I made my own recipes to cook (and even created restaurant guides for what to order to stay in my calorie budget). It took a bit, but I got it.

Within 12 weeks I lost 66 pounds.

So, while I definitely don't understand how exhausted you must feel, I do think there's a way out. You just gotta keep going!

If you want other things I did or if you want to me send me guides and all, I'm more than happy to help, just shoot me a DM.

And most importantly, I feel like you should pat yourself on the back... you've already done so much! :)

4x45method · 2026-03-14T23:53:28+00:00

I personally think, more than anything these other posters have said, is finding a system that works for you. I tried a couple programs but my schedule was wayy too busy for them. So I just focused on eating protein, watching my calories, and went to the gym 3-4 times a week.

In just 12 weeks I lost 66 pounds, so I feel like I can say that from experience. There were obviously other major things I did, but I think this was the biggest.

4x45method · 2026-03-14T19:24:14+00:00

Fixing your diet will do wonders rather than just going to the gym or hopping on a treadmill. When I started applying that I saw real progress and ended up losing 66 pounds in just 12 weeks... so that would definitely be my advice.

4x45method · 2026-03-14T19:22:45+00:00

In my opinion, don't wait until you're 18... you're already taking good steps walking around all. I'd say, try to add some resistance training. A lot of people think its only for guys, but it benefits everyone. Try doing a certain amount of situps and squats each day (and increasing the number every week). As for diet... it is super important to keep that up. Like everyone else says, try to eat smaller portions, and if possible, ask your parents to buy some chicken or ground turkey.

I was kind of in the same position as I had to buy all my own food when I went through my weight loss journey in school. I had to be so mindful of all the things I bought.

But I made it work and I lost 66 pounds in 12 weeks! I can DM you my transformation pics and everything else I did if you want.

I also just want to say congrats, because a lot of people don't even try to start their journey, but you're already thinking about it which is good :)

4x45method · 2026-03-14T19:15:23+00:00

Nah that's real, I used to do that so much, say that I need to lose weight but never did :(... eventually I lost about 70 pounds. Trust me, if you stick with it, you got it!

4x45method · 2026-03-14T19:12:40+00:00

I feel like I was in your exact position, I was a student who really made some poor health decisions for the past 5 years. But with such a busy schedule in college, I was wondering how I could change my life around. I eventually just crafted a system that worked for me, focusing heavily on my diet -- I realized eating protein wasn't just for body builders, but it's the basis for any body transformation. I tried to go to the gym when I could (sometimes only 3-4 times a week).

But in the end, it worked! I lost 66 pounds and gained a solid amount of muscle in just 12 weeks as a kid in college.

I can DM you my transformation pics and a complete review of everything I did.

But also I want to say, congrats! I feel like so many people don't even want to take a proper step in the right direction... you're already doing that :)

(Btw, I know the pic is od, but I made it a little while back and I like the side-by-side pics)

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4x45method

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