TLDR:

​I started in a safe calorie deficit. Once I got to my goal weight, I implemented a structured reverse diet. I stepped up 100 calories to my average daily consumption once every two weeks. This systematic ramp-up maintained metabolic health and physical recovery while scaling active expenditure.

The Turning Point:

​One morning, I woke up after another night of chronic acid reflux and fragmented sleep. Looking in the mirror, I realized my current life was unsustainable. I decided to apply my full systems engineering focus to my own solving this problem. With that motivation I d e cided to build a multi-step framework to transform into a state I could be proud of.

​Macro Floor Framework:

​I set macro targets and energy inputs based on sports science meta-analyses targeting desired lean body mass parameters.

​I set a protein floor first. This was set using the established 1.0g of complete protein per pound of desired body weight. I do not count incomplete protein sources.

​I established a fat window to satisfy essential endocrine requirements: specifically no less than 0.3g of fat but no more than 0.5g of fat per pound of desired body weight. I prioritize healthy fat sources where possible.

​This establishes the safe absolute minimum for a calorie deficit that you can add carbohydrates on top of. This protein floor and fat window are critical to keep muscle mass and maintain endocrine health.

​Total Daily Energy Expenditure (TDEE) calculators are a strong start to estimate your maintenance calories. As an example, cutting 500 or so calories from the calculated estimate is a good guideline for establishing a safe energy deficit. I cut an amount that fit my goals.

​Recomp Phase:

​I maintained a steady, high-volume recomp at 170 lbs since December 2025, transitioning from 19% body fat to 11% body fat.

​With structural protein and essential fat floors established, any remaining energy increases were routed to carbohydrates to maximize glycogen stores, which support my full-body lifting splits.

​This progressive ramping cleanly grew my daily caloric capacity to 3,300 calories without gaining body fat through the recomp.

​High Volume Nutrition Architecture:

​For me, managing food noise relies on feeling full using volume eating. I love engineering high-volume, low-caloric-density meals that taste great!

​An example I eat every day is a 3 lb "Chocolate pie filling" I make from Calabaza Pumpkin. It's 1,100 grams of food volume for 382 calories (calabaza base, dark/Dutch cocoa, and decaf espresso).

Being able to eat big delicious meals made of healthy whole foods makes the plan easy to stick to and keeps the lifestyle sustainable.

​Progressive Overload & Activity Scaling:

​(Disclaimer: The following describes my personal journey and long-term progression, not a prescriptive routine for beginners)

​To build cardiovascular health, I started with just a few thousand steps per day at 330 lbs to manage joint loading. Over the transformation, I scaled daily walking up alongside systemic conditioning to build my endurance baseline.

To build strength and prevent muscle loss, ​I started with just 3 foundational compound movements, the bench press, the squat, and the straight-leg deadlift to cover the full body. Through progressive overload, volume additions, and managed recovery, I eventually expanded this into my current 17-movement full-body split, 6 days per week.

​Every set, step, and gram of nutrition has been logged and tracked. Happy to answer questions on the data, macro allocations, or volume eating mechanics below

No gym or lifting. Progress is from diet change and cardio. The whole process has been about 2 years, starting at 185lbs in 2024. Unfortunately I don’t have any pictures from my heaviest point. Pictures are from June 2025-Now. I’m very happy with my results, especially the shape of my face. I’ll be working on muscle gains next.

Started GLP-1s this year and it’s hard to see the progress day to day but then I see a picture of me from last year and I realize just how much I’ve lost already.

The last time I was down this much I was super depressed and not eating out of sadness. Now I’m eating less but under the supervision of my doctor and making mindful eating choices that prioritize protein. I’m at the point where I need to add in exercise but haven’t fit a routine into my crazy schedule yet.

I didn’t weigh myself at first because I knew if I didn’t see numbers go down, I’d get frustrated and stop. Now I’m doing weekly scale checks and noting my progress. Down 25 from my starting weight, 25 to go to reach my goal.

Same dress, first more pastel and pixely photo is from 6 may and more photos are from today.

Bust: 40.95 in>35.83 in

Waist: 32.28 in>27.95 in

Belly: 35.04 in>30.31 in

Hips: 40.16 in>37.01 in

Upper thights: 22.83 in>22.04 in

Calves are the same.

Calorie Counting- small deficit. Only -250 a day (.5lbs a week).

Lost weight in the past, rapidly. Tried again for about a year but kept binging on weekends/fun times. Decided to do it slower but in a way that actually works, so a small deficit + upping my exercise worked for me.

Time passes regardless. These 8 months would have gone by whether I had kept treading water and not lost weight, or if I lost it but in a slow but sustainable way.

Hoping to lose about 15 more pounds before my wedding in June, but I'm already feeling 100x better about everything. Makes all the decisions worth it! And the more you stick to it, the easier it gets, truly.

Lost weight but apparently didn't clean my room, excuse the mess lol.

Any advice on how to get more toned arms and abs is appreciated! I’m in a calorie deficit, do weight lifting 4 times a week and 45 mins-1 hour cardio 4-5 times a week!

First pic is from fall of 2019, second pic from this week. It’s been nearly 5 years (!!!) of maintenance after taking about 2 years to lose the weight. Times flies, I can hardly believe how long it’s been. Brains also have a funny way of remembering things lol. Reminding myself and others to simply take a step back and remember where we started, especially if/when frustration is starting to creep in. Stay strong and don’t give up ever 🫶

Calorie deficit and turning to the gym as therapy may have saved my life. On the path to be under 200 by end of the year.