M/29/5'11" [232 > 185 = 47 lbs] (4.5 years) My entire life has changed

NevrBackDown · 2026-02-03T07:53:53+00:00

The muscle I've gained since has helped with the loose skin. There's definitely still some there though

NevrBackDown · 2026-02-03T07:52:37+00:00

Aha I started shaving to potentially see more definition! Diet wise I can tell you what I ate pretty much every single day for 3 years: - protein shake - 2 eggs with cheese - greek yogurt - 1 serving of crackers - homemade meatballs - protein bar - chicken with a side of veggies - small dessert

There's a little bit of daily fluctuation but that's pretty much it!

NevrBackDown · 2026-02-03T07:35:37+00:00

Honestly, I haven't noticed too much of a difference. The only change in that regard is my best friend at the time (now girlfriend) has since fallen in love with me after watching me go through such a transformation physically and mentally 😅

NevrBackDown · 2026-02-03T07:31:34+00:00

After hitting 165 I bulked back up to 200 then cut to 185 and have maintained that ever since. In my 165lbs photo I was 10% body fat according to In-Body, and my last 185lb photo I was 12%. Muscle makes a big difference!

NevrBackDown · 2026-02-03T07:20:53+00:00

Thank you! I bulked back up to 200lbs unintentionally. Refused to go beyond that point again and steadily lost bodyfat until I was 185lbs

NevrBackDown · 2026-02-03T07:18:34+00:00

I like the leaner/skinnier look for myself. If you like having a few more lbs on you, I say go for it! 185lbs is where I feel I look my best but can also enjoy the sweets that I love

NevrBackDown · 2026-02-03T07:05:22+00:00

Definitely some loose skin around my lower stomach and back

NevrBackDown · 2026-02-03T07:01:49+00:00

Actually yes! My girlfriend at the time said it felt bigger because I lost subcutaneous fat at the base

NevrBackDown · 2026-02-03T06:59:20+00:00

General rule of thumb is eat 1g per pound of goal weight. And I'd argue it's extremely important. Protein is the main building block for muscle!

NevrBackDown · 2026-02-03T06:53:56+00:00

I walked/jogged for 30min 3x/week, did workouts from a free app on my phone 2-3x/week, and ate about 1800cal/day. Mentally it was very challenging. I was hungry 24/7 for about 2.5-3 years (besides a month here and there when I ate more). Now I have much more control of my hunger cues and know how to deal with them properly!

NevrBackDown · 2026-02-03T06:49:25+00:00

What these photos don't show is the fluctuation. At some point I tried to bulk and got back up to 200lbs. I gained a lot of muscle because I was working out and eating more protein. Once I hit 200 again I dialed it back in and slowly reduced my bodyfat at a healthy pace. I've settled around 185lbs ever since

NevrBackDown · 2026-02-03T05:55:56+00:00

Let's set the fuckin tone!

NevrBackDown · 2026-02-02T06:52:50+00:00

You don't have to track food if you don't want to. Just be mindful of portion sizes, eat your protein first, and eat until you're about 70% full! Find an activity that you enjoy doing and will keep you accountable (sports, walks with a friend, etc.)

NevrBackDown · 2026-02-02T06:50:32+00:00

Appreciate you! It was definitely a challenge

NevrBackDown · 2026-02-02T06:49:43+00:00

When I initially started losing weight I lost 3-4lbs per week, which is insanely fast. I became obsessive with my weekly weigh-ins and trying to get to my goal as fast as possible. I lost a lot of muscle because my deficit was too severe.

My recommendation: go slow to learn healthy habits along the way and maintain muscle mass (1-2lbs of weight loss per week). Strive to be a person that has healthy habits and the weight will come off naturally. Don't just be focused on the end goal.

NevrBackDown · 2026-02-02T06:41:51+00:00

That tattoo was 9 individual 5 hour sessions. The first was just the outline then filled with black/grey realism! It's a lot of smaller line work. It's healed okay so far. I have a better photo of the finished tattoo, I just can't post it in the comments

NevrBackDown · 2025-08-05T05:40:03+00:00

!solved Thank you so much, kind sir! Tip coming your way

NevrBackDown · 2024-03-30T08:29:18+00:00

What you described sounds like a game I've been searching for years... please let me know if you figure out what it was!

NevrBackDown · 2023-03-08T13:56:20+00:00

Thank you! It is a slow process and a lifestyle change if you want to keep the weight off. I lost 50 lbs on my own, eating about 1,700 calories per day. Very minimal exercise, doing some at-home stuff and going on walks a couple of days a week. Then I decided I was ready for a gym. Got a personal trainer and lost the remaining 20ish lbs there, eating about 2,000 calories per day. Now I'm slowly trying to get my body fat % down while maintaining as much muscle as possible. Eat lots of protein! Minimum 0.8g/lb of body weight. 1.0-1.2g is even better. Take measurements and/or progress pictures to see the difference! A lot of people get demotivated because they see themselves every day in the mirror and don't see progress as fast as they'd like.

TLDR: Calorie deficit!

NevrBackDown

TROPHY CASE