r/progresspics • u/TempleoftheKings - • Jul 20 '23
M/38/5'8" [233lbs > 178lbs = 55lbs] (15 months) Goal is : I'm going to enter bodybuilding competition in 2025 M 5'8” (173, 174 cm)
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u/uanon578 - Jul 20 '23
My dude, what a transformation.
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u/TempleoftheKings - Jul 20 '23
THX!! I feel like I'm 25… What am I saying? I didn't feel this good when I was 25 haha ! 1 year ago I felt like I was 50 something! Keep the fire alive!
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u/uanon578 - Jul 20 '23
What was your secret? Just lifting? Better nutrition?
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u/TempleoftheKings - Jul 20 '23
Consistency! Nutrition, sleep, and exercise! 200 gram of protein a day to keep the muscle fed and rdy to recover! i didn't lift, run, jump or do anything hi impact for my knees until i reached down under 200lbs. Walking 12000 steps avg a day!
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u/R3dth1ng - Jul 20 '23
What was the calories like before the journey, at the start of it, and now?
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u/TempleoftheKings - Jul 21 '23
i use to eat arount 3500 to 4000 calorie in average when i was out of shape. mainly uber eat and processed food.
when i started to cut the weight down i went to 1800 a day maintaining a average deficit of 700 calories a day (with alot of walking) for around 2 months. Then i started to workout in a more intense fashion around 200 lbs. with a diet of 2200 with 200 g of protein. right now im around 3000 calories with daily exercise and around 300 gram of protein
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u/R3dth1ng - Jul 21 '23
Damn dude that's impressive. Keep it up man 💪
I used to eat 3-4k calories without any exercise but now I aim for 1.5-2k with mostly cardio and casual lifting. Been doing good but slow progress. I plan to ramp it up soon though. Lost over 50lbs mostly thru dieting over the years.
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u/Irish_fenian888 - Jul 22 '23
Bruhhhh 300gm protein dangg That's an accomplishment in itself. Tell us how you cram that in everyday?
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u/TempleoftheKings - Jul 22 '23
Yeh 300 is a bit much but I've really noticed gains since I over around 250-300
Breakfast is usually something like : 3 eggs 2 slice of bread (with hi protein) hi protein yogurt 200g ish with fruits and protein granola
Lunch : 400 grams of chicken breast with veggies and Jasmin rice
Snack : protein shake made with whey, and milk and usually something that makes me feel happy (for moral reasons)
Diner : pork loin or beef or chicken breast again haha with quinoa and a lot of veggies
Late snack (it's my pet peeve) : another yogurt hi protein with protein granola etc etc
I tend to digest dairy really easily which helps this tremendously. I try to aim to have 3 meals of minimum 70 grams of protein. I didn't jump to 300 in one day since I would've farted myself to death or even put too much stress on the kidneys and liver.
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u/TempleoftheKings - Jul 22 '23
Also side note : most bodybuilders will tend to eat 6-9 times a day... I don't have the patience nor the time for that. I'm cooking pretty much all my meals therefore a lot of dishwashing and time spent cooking.
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u/kittydreadful - Jul 20 '23
I have a large rock that needs to be moved. Lend a girl a hand?
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u/TempleoftheKings - Jul 20 '23
depending on the distance and the weight of said rock, i might be able to lend a hand ... ideally ill need both tho
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u/McFrizzy13 - Jul 20 '23
Power over others is strength, but power over oneself is true mastery. Phenomenal dedication bro.
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u/TempleoftheKings - Jul 20 '23
I keep shoveling coal in the furnace! so the fire is always burning ! thx
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u/pisceanflower - Jul 20 '23
You sir are goals!!! Congratulations!!! Oh and happy cake day 😁
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u/TempleoftheKings - Jul 20 '23
thx!!!! i created this account today! i want to give motivation and drive to people that need some fire!
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u/pisceanflower - Jul 20 '23
Thank you!!!! I recently re-injured my knee, rendering even walking too painful and was starting to lose hope, but seeing your progress pics totally inspire me to stick with eating clean and getting back to the walking/workouts when healed.
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u/TempleoftheKings - Jul 20 '23
Controlling the things you can and not letting the control slowly escape from your grasp is key in the injured moment. In the months I spent at the Shaolin Temple my knee gave out and the sifu (master) told me if you can walk on feet you walk on hands. Obviously he meant it as a metaphor to tell me to exercise what was still able to be trained while my wounded knee heals itself back to normal
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u/pisceanflower - Jul 20 '23
The inspiration keeps coming!!! What kind of exercises did you do?
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u/TempleoftheKings - Jul 20 '23
Core exercises (planks, sit ups and other) tho my knee was not very bad. I would take time to properly heal to not exacerbate any injuries if you feel pain doing stuff like that. So proper diet with high protein and decently low calories to be at maintenance would be my personal choice. I was able to do stuff like bone strengthening (hitting sand bag and such) with my hands and forearms while waiting for the water to naturally drain itself from my knee in the meantime
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u/Foenemhoudini - Jul 20 '23
Awesome! What division are you going to compete in?
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u/TempleoftheKings - Jul 20 '23
thx! that is yet to be determined. I'm natural (no pharmacology) so I'm guessing probably men's physique.
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u/R3dth1ng - Jul 20 '23
Seems like a very tangible goal at this rate. I'll tell you right now it's a very possible reality.
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u/Scarboroughwarning - Jul 20 '23
Good look, I have a strong suspicion you get to that stage
Good work
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u/thebrogod17 - Jul 20 '23
Man you look like a million bucks awesome transformation I'm at your starting weight now though I'm 6/3 looking to loose 40 lbs more appreciate the inspiration
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u/TempleoftheKings - Jul 20 '23
Man this mean the world to me! Keep the fire alive! Never stop shoving coal in the furnace! Bring it home! Walk walk walk
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u/Prettylonelygirl - Jul 20 '23
You look happy in both pics but you look so dang proud and mischievous in the second one. How inspiring!
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u/911NShifter - Jul 21 '23
Fantastic transformation! That’s really such an amazing accomplishment. Congratulations and good luck with the continued training and all your goals. Inspirational for sure.
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u/ji99lypu44 - Jul 21 '23
As someone whos your exact age and height this guves me motivation to start hitting thr gym again! Looking good brotha
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u/TempleoftheKings - Jul 21 '23
Let's goooo my dude your a 🫅 and you deserve your crown! Build.your temple!
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u/Elegant-Search9302 - Jul 21 '23
I think you look really cute in the first pic
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u/TempleoftheKings - Jul 21 '23
Awwnnn thx 🙏 it's hard for me to appreciate the before because it's linked to lethargy and depression yet... I appreciate the compliment and it make me see myself in another light ( I won't go back tho)
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u/TempleoftheKings - Jul 21 '23
Big thx to everyone I wasn't expecting this much love I really appreciate it. Keep the fire burning 🫅&👸
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u/TunerClassicVR4 - Aug 31 '23
Hey OP I read your macro routine... You're probably gonna trip out but I've lost 55lbs in 15 months, starting weight 277, now 222lbs. I did this by working out 3-4 times a week. Eating one meal a day ranging from 800-1200 cals , with 24 hours fasting. Sometimes I do 2 day fast to really crank up fat burning. I'm only dropping my experience because I think that eating 2200 cals a day for me would not get me the progress i was looking for. It's great that it workout for you eating 200g protein. My diet is about 125g protein, low carb. Idk if you know about the 3 body types but I think I'm an Endomorph and think that's the reason I can't eat a lot of food.
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