TL;DR Summary
- Mindset first: he started by asking, “What do I truly care about?”—then built habits to match.
- Protein-first meals: ~180–200 g/day from meat + veggies + a simple carb (e.g., whole-grain rice).
- Move more, sensibly: daily steps grew from short walks to marathon-length efforts; no “punishment cardio.”
- Lift consistently: 2–5 sessions/week, 0–3 RIR, focus on clean reps and a strong mind-muscle connection.
Why This Story Matters (and What Readers Can Copy Today)
At his heaviest, Leo weighed 210 kg (463 lb). Today he’s about 90 kg (198 lb)—over 200 lb down, with roughly 200 lb lost in 18 months. He didn’t lean on miracle hacks. He worked on the why, then executed simple, repeatable behaviors: protein-forward meals, daily walking, and steady strength training. He even navigated setbacks—like a torn ACL and gout—by scaling activity and keeping diet structure tight.
The Mindset Shift That Made the Difference
- Start with identity, not macros: Leo spent months on emotional work before dieting. The key question he asked himself (and now asks others): “What do you care about, and what do you want to achieve?”
- Do it for you: previous attempts fizzled when done to please others. This time, the goal aligned with his own values (health, capability, future family).
- Imperfect is fine—consistent is everything: he built habits he could live with, not a “perfect plan” he’d abandon.
Nutrition: The Protein-First, Boring-On-Purpose Approach
Leo began with a stricter low-carb phase (helpful for appetite), then transitioned to sustainable, repeatable meals:
- Daily protein: ~180–200 g/day (whey shakes + meat).
- Meal structure: two cooked meals + one shake-based meal most days.
- Go-to template: meat (chicken or beef) + vegetables (spinach, broccoli, Brussels sprouts) + a simple carb (often whole-grain rice).
- Flavor, not a free-for-all: sauces/cream used sparingly; “tasty but not too tasty” to avoid overeating.
Want a deeper dive into volume landmarks, exercise selection, and how to line up nutrition with training? See the Complete Hypertrophy Training Guide.
Activity: Steps That Support (Not Sabotage) Fat Loss
After his ACL tear (May 2023), he started with short, painfully slow walks and built up. Months later, he walked three marathons and once logged ~67,000 steps in a day. He didn’t rely on endless HIIT or chase an unsustainable burn—just more total movement at an effort he could recover from.
- Baseline target: for most, 7–12k steps/day pairs well with strength training.
- Progression: add a few hundred to a couple thousand steps per week as recovery allows.
- Cardio add-ons: short easy sessions (zone 2) beat “punishment cardio.”
Strength Training: Keep Reps Clean, Leave a Little in the Tank
Leo lifted consistently (~21 months during the transformation). As body size dropped, range of motion and mind-muscle connection improved—training quality rose.
- Frequency: 2–5 sessions/week (full-body or upper/lower both work).
- Effort: stop most sets at 0–3 RIR (reps in reserve).
- Reps: 6–15 for compounds; 8–20 for isolations.
- Progression: add small bits of load or reps weekly while keeping technique tight.
- Count “hard sets” per muscle: aim ~10–20 weekly, adjusting to recovery.
For programming refreshers, volume landmarks, and split ideas, visit the Complete Hypertrophy Training Guide.
Sample Day (Copy-Ready)
Meals
- Breakfast: whey isolate shake + fruit or greens powder; water, coffee/tea.
- Lunch: chicken thigh, spinach, whole-grain rice; olive oil or light sauce.
- Dinner: lean ground beef in tomato sauce, mixed veg, whole-grain rice; optional whey shake if protein is short.
Training & Steps
- Gym: 45–60 min (e.g., squat or leg press, RDL, row, press, curls/extensions).
- Steps: spread 2–3 walks to hit your daily target.
[Insert image: simple plate template + step counter screenshot]
Common Roadblocks (and How Leo Worked Around Them)
- Injury & pain: scale activity (shorter, easier walks) and protect movement quality; keep diet structure tight.
- Hunger & cravings: lean on protein + veg volume; keep meals “interesting, not irresistible.”
- All-or-nothing thinking: imperfect days happen—win the week, not every minute.
- External pressure: change sticks when the goal is yours. Do it for your values, not internet applause.
Beginner 4-Week Starter Plan
- Clarify your why: write one paragraph on what you care about and what success looks like in 6–12 months.
- Set simple targets: protein 0.7–1.0 g/lb (1.6–2.2 g/kg), steps 7–12k/day, 3 lifts/week.
- Use a repeating menu: rotate 2–3 protein/veg/carb combos you enjoy and can cook on autopilot.
- Track weekly, not hourly: check average body weight, waist, step avg, and gym log once per week.
- Adjust lightly: if the weekly trend stalls for 2+ weeks, trim ~100–150 kcal/day or add ~1–2k steps/day.
[Insert image: calendar showing 3 lifting days + daily step boxes]
Fast FAQs (Snippet-Friendly)
- How many meals?
- 2 cooked meals + 1 protein-shake meal works well for many; adjust to your hunger and schedule.
- Best diet?
- The one that controls calories and fits your life. Low-carb can help appetite; protein + plants always help.
- Cardio or lifting first?
- Lift to keep muscle; use steps/easy cardio to support the deficit.
- What if I can’t hit 10k steps?
- Start where you are and add gradually. Consistency beats hero days.
References
- Morton RW, et al. A systematic review, meta-analysis & meta-regression of protein supplementation and resistance training. Br J Sports Med. 2018. Article
- Schoenfeld BJ, et al. Resistance training volume enhances muscle hypertrophy (dose–response). J Sports Sci. 2017. PubMed
- CDC. How much physical activity do adults need? Guidelines
- Hall KD & Kahan S. Maintenance of lost weight: current status. Obesity. 2018. PubMed
