Men who went from being fat to shredded. How long did it take and how did you do it? : r/AskMen

Brenda Gilbert · 2025-09-21T07:04:08Z

Depends on how fat you start. You can probably safely lose about 1 pound of fat a week, a little more if you are obese, less if you are leaner.How do you do it? There are a bajillion diet and fitness gurus out there suggesting Atkins, Paleo, vagan, whatever diets. All of these work at the same level: calorie deficits. Find your metabolism and subtract 15% of the calories off it. Of course adjust for exercise levels. Make sure to eat at least 1 gram of protein per pound of body weight, although if you are obese you might want to use 1 gram per centimeter of height. This helps you maintain muscle and prevents your metabolism and muscles from shrinking.As for exercise, at the minimum lift 2 to 3 days/week and focus on the big compound lifts: squat, deadlift, bench press, row, military press, and pull up. You can throw in other exercises to target weak or lagging arealike bicep and tricep or abs work. Make sure to also do cardo at least 3 times per week for 30 minutes. This is the minimum though, the leaner an stronger you get the harder you'll have to work.The real key is consistency. You'll never lose weight if you run a 500 calorie deficit on weekdays but on weekends you drink 5 beers and eat a family sized pizza yorself.I'd recommend Jeff Nippard, Jeremy Ethier, and Jeff Cavelier on Youtube.Comment was going so well until you recommended Jeff cavaliereif you need to write more than "Move more, eat less, lift weights" you're runnin ur fuckin mouth to hear the shit come out

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Kirsty Ramirez

(@kirsty-ramirez)

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the lighting and posing in these shots is much better than week 1

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Posted : 22/09/2025 4:04 pm

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