Realistic 1 Year Fat loss Transformation
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- Опубліковано 6 вер 2024
- This year has been full of many ups and downs. One of the major ups has been the fitness journey I’ve been on. I’ve started at 230 pounds last year and consistently lost weight all year long and lost a total of 55lbs.
I started by doing @Kinobody aggressive fat loss program for 2 months, then moved over to his 3 day warrior shredding program, I later created my own program with the knowledge I learned to make a 4 day program
A lot of factors can attribute to the fat loss but the most important is that I was 100% consistent with my training.
I hope this video helps even 1 person transform themselves
Thank you for watching and if you’ve read this, thank you again
Good luck to everyone on a similar journey 👏🏼 you’ve got this
Well done sir. Nice to see a true natural show us what's possible. With so many fake enhanced physiques all over UA-cam..
@@fender1000100 stay natty everyone
@@PatrickLockyerytgreat job on weight loss! U look hot!
Do you do personal coaching?
Good luck to you bro!
Perfect! Much like my story. After the ICU with COVID I decided it was time to take my health seriously. Was at 217 lbs and could not walk to the mailbox at 67 YO. Now three years later with the help of a nutritionist and a strength and conditioning coach, I am at 170 and have a pretty smoking body. Perhaps like a fit guy on his 30's and have never felt better in my life. Will be running my 21st marathon in October. The moral of the story, it is never too late. Congrats.
He’ll yeah! Congrats!!!
It’s nice to find someone on UA-cam who’s just a regular person achieving realistic, relatable, attainable fitness goals in simple, sensical ways. I took my first 🤢🤮mirror selfie this morning because of you. I am running in my city’s annual marathon this fall and have been running every day for the last week to get in shape. After watching this video I will now incorporate weightlifting and more stringent diet regimens as well. Thank you for sharing your story!
I’m happy to hear you’ve taken these steps! Just remember, this picture was the worst your physique will be because you’re determined to improve! You’ve got this!
this might be the best body recomp video made. Such wisdom. New fan here
I think its more impressive to be natural than anyone who uses steroids
i find i can take more pride in being natural for sure
Is protein powder okay?
always@@Darkslayers_son
Most definately. What I cannot stand is all the liars on youtube. With 220lb physiques and 6% bodyfat. And they claim natty. Not happening no matter how genetically gifted youre. If they are straight about their drug use. Then fair enough. The best most of us are going to look withput peds. Is the middle weight boxer look..
💯 percent
You're the first person I've found in all this time who posts realistic results and realistic means. Congratulations on the weight loss man!
My favorite quote was at 7:42 "all I want to do is be better than I was yesterday.". Great video!
I have lost lots of weight many times and my #1 tip is to eat the same meals every day . You stop thinking about food .
That's nice 😂
First rule about losing weight is: if you thinking about food every hour of the day that’s a good sign you are in burning fat mode. Losing weight starts in the kitchen
@@Felixdehuiskat-ul2mb I went carnivore , dropped 20 kgs in 3 months and never felt hungry . You crave carbs . Your done
Personally I always recommend small changes. It’s about balance. Getting comfortable with something manageable.
True. I eat once a day a steak with some pickles/kimchi and some vegetables. That's it.
My baseline consumption is around 2400kcal, I'm running at least 45-60min a day so my body is burning around 3300kcal.
No way to eat this much with the steak and the vegetables. It would have to be over 1kg of steak. I would need carbs and most importantly sugar to get there.
And - as you said - your thoughts are off food. You don't have to think about what to buy (temptations) and what to cook.
Great video. I think I've watched every single transformation video on UA-cam over the last 10yrs lol, this was the best
Excellent video Patrick. I've enjoyed lifting, healthy eating and recomposition over the last 18 months and it's easy to slip into obsessive thinking... going beyond the initial goal of getting healthy and in shape. You start comparing yourself to guys that have lifted for 10 years and who do it for a living, which becomes unhealthy. Lifting and right eating is great for our physical and mental health, as long it doesn't create unhealthy thinking and/or impede on living life!
Couldn’t agree more! 👏🏼
This video was simple to understand as well as inspiring, the best combo.
Glad you enjoyed it!
This is exactly what I needed. Awesome Story. Thank you.
You’ve got this Franko!
My budy sent me this video, as we're both looking for a bit of inspiration, and I think this might be it. A no-nonsense approach with realistic expectations. Good stuff.
Love to hear that! Being honest with the process is a must, we all have our moments of weakness during the journey and that’s okay. Just get back to normal schedule and the progress will be amazing 👏🏼
I got smacked in the dome by the most debilitating break up ever, I knew that I was in trouble because I am a recovering addict and my brain started going at mach 5 so I had to find an outlet to get that negative energy out. I have been going to the gym 5 days a week for the last 6 months without fail and I am starting to grow impressively. I wish no one ever has to feel the way I felt when I started but holy shit did it work.
Really great video and transformation. Well done. I'm so close to your finish point and feeling very good. I'm doing exactly the same weekend-off program as you stumbled upon. It works great.
Congrats! Amazing what you look like now, u’re not even the same man than before, you look so much more confident, keep pushing 💪🏼
Thank you! And definitely not stopping now!
Finally , someone who has spoken the truth!
I’ve been a personal trainer for 15 years. This video is amazing mate. Congrats!!
Awesome! Thank you!
I liked this video. No ego, realistic and honest. Well done to you for what you've achieved and your idea of getting a little better everyday is spot on.
This is the most endearingly honest fitness video on the internet
I started myself on a journey like this and i m sharing it all on youtube as well. Feels good and you can stay motivated. Good luck to everyone
Lost 40 lbs in 11 weeks with low carb eating. Energy improved, vision improved, inflammation went down, blod levels optimal, lowered BP. All without exercising. When the plateau hit, that's when I started working out and broke the plateau. Now I maintain my weight by working out and eating low carb 5 days a week, during the weekends I eat whatever I want in the quantities I want. It's been 6 years, and it has worked out for me.
Love to hear this! 👏🏼 that’s absolutely amazing and inspiring!
@@PatrickLockyeryt Thanks, man. It's great, and I love it when I see videos of other success stories like yours 👍
I just started a few weeks ago! I have the exact same body you had when you started, so I'm walking 3 miles a night, eating better and seeing a trainer three times a week. I hope I get similar results.
the consistency will add up extremely quick, make sure you do exactly what you're doing for 3 months before trying anything new or giving up
Great video. I’m 6’3, 245lbs, 35% bodyfat. Started lifting weights 3x per week + 2 days cardio a couple of months ago. I’ve dropped about 8lbs but need to take the diet more seriously as I’m not making progress as quickly as I should be
8lbs in 2 months is really good, you're on track for 52lbs in a year. keep doing what you're doing
amazing bro!! i'm on my 6 week on lifestyle change. its hard but it get easier day per day, i just cant lose my focus and respect the progress. sleep early, wake early, go to the gym, every single day, eat health food, and knowing that if i make everything right, i can have my pizza or buger on weekends.
Exactly! Keep up the consistency!
Bro I just noticed your video on my feed and let me tell ya, what a great video. I started my journey this year late January and I was at my highest weight at 230lbs. After a break up with my ex wife of 5 years I decided to change my life. Started going to the gym and doing cardio on the stairmaster. I also changed my diet and started a calorie deficit. I’m glad to say I’m at 190lbs and I feel amazing. Just by watching your story I went thru the exact same thing. Great great video 👍🏼👍🏼
Damn that’s some amazing dedication!
Realistic, impressive and motivational, thanks for sharing
Thanks Patrick for an honest and realistic approach to wellness and strength training. I appreciate that you didn't have to use profanity to make your points - a real turn-off for many people and used a lot on UA-cam.
I’m the type of person that words are there for communication, it’s all the intent behind the words themselves
And I’m happy that so many people have liked the realism of this video. It gives me so much hope for a lot of people
I agree with the point about profanity. When I watch a guy whose only adjective is "f-ing", I infer that he must be stupid if he has such a limited vocabulary. Life is too short to watch videos made by stupid people, so I don't. Thanks for this video.
Love this. A real personal journey and show everyone what to really expect. Great 👍 work
patrick , good one , i have just started on my own journey to be my best self when i turn 50 next year march ..pretty much same story to start with , i am sure it will end like yours- best version of myself - rest is irrelevant ..stay blessed mate
keep up with consistency and youve got this! good luck!
Yes!! I love it. You figured out how to lose weight the correct way!
this is incredible man. And seeing how much different and face changed is wild
Thanks for this. So sick of the unrealistic unhealthy messages out there. Very inspirational!
So inspiring seeing your fitness progress! You look amazing and must feel so accomplished, really happy for you. It’s all about those micro wins compounding. Keep it up 👍
Slow small steps add up forever! Like a snowball effect it gradually gets bigger and better
Well done sir! I'm at the beginning of that journey and this video was clear cut, straight up facts on how to get 'er done. Nice being able to relate to a fellow Atlantic Canadian!
You’re got this! Keep up with consistency and the progress will be amazing
Man, you are a kind soul, I can tell, all the good wishes for you Patrick.
🥹 thank you! I appreciate that
Patrick, Great video it was real loved it I am 55 and just in the first two months of my journey and my stats starting out were similar to yours. This video just gave me a boost. Thanks
Heck yeah! You’ve got this, keep being consistent and the change will be incredible
This is so inspiring, thank you for sharing
Consistency is key and build natural muscles is super super hard, keep it up!!
Totally agree!
I'm on this journey bro right now, thanks for sharing! It helps a lot to me!
Love to hear this! You’ve got this keep going!
Abs are built in the kitchen,
After my 60 pound weight loss I can tell you with honesty proper food, sleep, regular activity is what was required.
Cardio and pushups were my exercise routine.
Run 10 flights of stairs, daily walks, stationary bike, pushups and crunches.
Diet was keto, Mediterranean, balanced diet,
Thanks for sharing. Very encouraging.
One of the best videos on the topic. Practical/sensible.
Dude, you’re such and inspiration! THANK YOU 🙏🏼
🙏🙏🙏🙏
i went on the same route as u my man what a journy
that spot when u get stuck and dont lose more weight i was so scared to actually eat more thinking i would
get all the weight back haha
Really inspiring to see and hear whats possible from someone with such a fantastic improvement thanks man.
Consistency is powerful!
congratulations man, great fitness journey, very relatable to my own, thanks for sharing.
I appreciate it! fitness is all a long journey but so enjoyable
I love the small steps approach you take and gradually (perhaps unintentionally) normalize healthy habits which IMO is the healthiest route to fat loss and maintenance.
In 2016 I started group fitness classes to lose weight because I am not self-motivated in this aspect, and was a chubby alcoholic video-gamer at 26% bodyfat and no strength or stamina.
In 2024 (so 8 years of building and compounding healthy habits), I am three years sober, still play video games but also picked up calisthenics/gymnastics at 12% bodyfat, and I STILL go to the same group fitness class cause it’s more than just exercise now, it’s … weirdly … a safe space.
was unintentional at the beginning but i put it into effort over time after about 3-4 months. and wow that absolutely amazing! and thats weird at all, you hold a lot of respect and value with the group class
Super motivating, inspirational and real. Thanks for sharing ❤
I’m happy to hear it’s helped!
sweating while going somwhere hits close to home - started my journey 2 weeks ago, 3x gym and 10k steps a day at 2300 calories - lets see how long it will take me. great job man - really inspiring 🙂
Honestly you’ve set yourself up for success with the work you’re going to be doing, keep staying consistent and you will make incredible progress 👏🏼
80% nutrition 20% gym hard work
Much respect for someone who dares to tell the truth!..not a bloated steroid junkie...and yes it takes a lot of time! experience it yourself and I am 69 years old as long as you have patience and know what is normal in a natural way! like natty! 💪✊
Doing things for yourself will always create a higher self satisfaction level, which will help to push you through the toughest of days 💪🏼 keep up your progress!
You're making those look fantastic! 😎
mate even if you hit 6 months and kept that level it's still one hell of an achievement. everyone thinks cigs, drugs and alcohol are the real addictions but food is just as hard to get under control
Congrats man.
I started recently I'm down about 30 pounds. I'm doing a 4 day upper/lower split with 60 minutes of cardio.
thats amazing! i hope youre proud of that!
the issue with cutting food to some few stuff of which i have done myself and went from 101kg to 80k i 1.5 month is that we most problably destroyed our own gut health. We need to diversify, train and fast and combine everything. for millenias human has eating around 650 different food and today we have cut it to 15-20 at most. but great results and good luck.
I needed this. Thanks! Great job!
The adding calories back in for metabolic sake is the hardest part, currently hoping I did enough to get over the plateau, its crazy how fast the weight can pile on when you increase cal from a large deficit
Yes!!! Setting up a meal helps ALOT in controlling your calories intake!!
Just make sure you get enough other nutrients from supplements just incase you're low in certain micros
Great job man! Way to put the work in!!
I really need this motivation, Ive been weight lifting 2 years now, BUT maintaining the same weight as when I started 2 years ago. Im stronger than I ever was, but I still wanna get leaner, and even tho Im eating below my maintenance.. I dont seem to go down in weight... I need to find that sweet spot as u mentioned :)
Keep lowering by 100 calories try out for 2 weeks at a time until you get to the point where you’re able to manage the deficit and when you don’t feel full but satisfied
@@PatrickLockyeryt Thanks!
a true inspiration. tq for sharing your journey. wish me the best.
You’ve got this!
I think it's great this video is only about loosing weight and being healthy. Great to see you humble and shit.
Great work, bro! Way to stick to it!
Good job brother! Keep up the great work! Your a huge inspiration!
Thank you! 🙏
Mid 30s here, by far not being as chubby as you, but after stopping playing soccer, I gained weight from 90 kg to about 97 kg at 188 cm body height.
18 months ago I started playing amateur soccer again (2x a week) and 6 months ago I started heavy lifting again. I weigh around 86 kg now, which I haven't since I was about 25 years old.
But after some solid development in the first 4 months of lifting, I do not get any stronger now. And my lifts aren't as strong as yours, for example, my bench p is 70 kg, yours is 86 kg.
I aim to lose about another 2 kg. I think I am at around 18% body fat.
And after that, I might do some bulking.
Maybe first adding some muscle while bulking and then doing a cut might have been the better way.
Getting leaner was the shortcut, but that is definitely something people notice.
cool video bro, well done on your journey!
yea those gains are really hard, specially to lose weight and gain muscle. But thanks for the plateau tips! struggling with that too!
A little less than a year ago I weighed 312 lbs. now I’m at 242 with a goal of 200 lbs. if I can do it anyone can!
Way to go!! Very inspiring and good content🙏🏽🖤👏🏽🙌🏽
Thank you!!
nice to see your progress, it's really inspiring. for someone with height and weight, you lift a lot heavier than me. keep it up!
only person you're competing against is you, as long as you're making progress that's what matters.
Nice work mate, getting very lean sure is not as easy as some people make out. But if you don't give up you can get there eventually.
For me I find meal prep is very important so as to limit my portions as I am a chronic over eater. Ninja creami is also a game changer for my sweet tooth. Combine that with around 15k steps per day and regular push ups and some Time under tension bicep curls every other day is really shedding the pounds for me after having a break. Just lost about 9 pounds in the first week switching to meal prep and also dividing my meals from one at dinner to lunch and dinner to avoid the temptation from the cafeteria at work.
This is awesome. Thanks for sharing brother
Thanks for watching
Very inspiring. Hats off to you!
Thank you! Cheers!
Thanks for the video buddy, it gives me inspiration to get up and get at it
I love to hear that!
I lost 55 pounds in a little less than 6 months. I went through a severe caloric restriction and lost 5-10 pounds of muscle too. I didn't do my research to know about eating a sufficient amount of protein to maintain muscle as I went. Most days I consumed less than 1000 cal. My weight plateaued 3 times in this 5-1/2 month period. The first time was right at Easter. I had been stuck at a given weight for 10 days and my weight had actually started to climb.
With it being Easter I decided to quit the diet all together because I couldn't handle it anymore. I ate more calories that weekend than what I'd eaten for 2 weeks prior. After 2 days of what seemed like binge eating I shamefully stepped back on the scale. To my surprise I lost 3.8 pounds while consuming at least 3000 cal/day, so after 4 days of my second plateau I knew what I had to do.
I would never recommend dieting to anyone the way I did it because I did take such an unhealthy approach. I'm certain that my body was in survival mode that undoubtedly was unhealthy. I lost muscle and was left with loose skin that won't tighten back up. Add to the severe caloric reduction, I was also walking 100 kilometers (about 60 miles) per week.
Well done mate, inspiration
Just found ur channel but good job dude. Super inspiring video
These are the comments I love to hear! It makes me happy to hear this has helped
I have your exact body type when you started. Honestly have little hope I’ll ever see anything else in the mirror
One day I know I’m gonna push myself ! And continuously seeing you strive gives me hope. So proud of you Pat!❤
It’s a slow burn for sure but the consistency will stack up immensely! I believe in you!
Great inspirational video! Thank you
Glad you enjoyed it!
really nice down to earth vid. Like this content man
I appreciate that!
The best way to avoid plateaus is programmimg "rest" weeks on your diet.I usually divide my fatloss plan into -10% body fat plans,once i reach i do half the time i took to get there, as rest weeks, eating at a surplus.
So if i took 20weeks to get from 30-20% , i take 10 weeks as a "rest".You could do less,but thats the safe zone for me.
thats an interesting plan, might need to give this a try
great work man
Congratulations Patrick! It's not an easy goal but you made a great transformation!
Thank you! 🙏
I currently walk to work. I work from home though. So, it is about 2 steps to my work desk.
Great video. No trying to sell some bogus workout routine of the stars. No exaggerated pics of a guy who was clearly a lifter, and gained temporary fat to show a 'transformation'. Just honest information. I want to shoot a before and after vid just like this.
I’ll make a program when I feel I’ve learnt enough to provide realistic information
Natural, respect!
The only way
I’m 213 and 5’8. Eating 1300 cals a day with 100g of protein. Strength training 4 days a week and walking 10k steps a day. Hopefully this’ll be good. Only been 2 weeks
those calories are extremely low, youll be better to move up to 1800-2000 to heavily reduce cravings
@@PatrickLockyeryt i actually don’t have many cravings, i just drink water and chew gum
@@pman93aqwtry getting the protein to 200g. Chicken chicken chicken
HOLY CRAP man you did a great job
Thanks!!
So true.. i noticed also that u hit plateu and nothing helps then i would slack and get like a week of extra calories and then my happiness level goes up as hormonal balance get back to normal and then boom i get back on diet and break it again by like 3-3.5 lb.. then plateu again
Wow really nice video and you look amazing!
Plateau is not a thing. You were on the right track but mispoke about the mechanics of what is actually happening. Your BMR (basal metabolic rate) goes down as you lose weight. Meaning that you have less weight to move and less cell to feed. 80% of your daily caloric burn is from your body just keeping itself alive. Your body doesn't normalize to the amount of food and exercise you're doing you're just hitting a level of homeostasis. When you hit this level you need to either reduce caloric intake while maintaining your current level of activity or vice versa. You basically implemented a "bulk phase" into your diet which isn't really necessary. Additionally, numbers on the scale only tell a small amount of the picture. Taking other measurements such as diameter of body parts or getting dexa scan to see if your plateau is really just being at maintence calories or if you're simply just exchanging fat for muscle would be more helpful. Other than that solid video and good on you for getting in shape.
i used an evolt scan to scan my body and used lifting numbers for my strength. i dont think i have the funds for a dexa scan (i think theyre expensive but im not sure on that) as for the plateau stuff from the research i've done, what i said in the video was correct and it worked for me to break past it. do you have an article i could read up on?
@@PatrickLockyeryt I would suspect your plateau was a result of you losing a good majority of excess water weight in conjunction with your easy to lose fat falling off pretty easily. Then once you reached a homeostasis you most likely started exchanging fat for lean mass giving you your plateau. There is no scientific evidence that backs the "break the plateau" advice given by youtube fitness experts. The only real help a so called "bulk or maintenence" phase gives you is to put back on more muscle to help increase your BMR. However, if you go back to the diet that caused muscle loss in the first place you'll end up having to do the cyclical diet of starve and bulk, which will increase the length of time to get to your goal. There are ways to keep you muscle mass up and in conjuction keep your metabolism the same. Increasing your protien to 1g per pound of your ideal or goal body weight should facilitiate a window to lose fat while gaining muscle. Additionally, eating ample carbs to fuel your muscles is just as important. Carbs get a bad rap but complex carbs such as carrots, fiber rich fruit, sweet potatoes are esential for not only health but activity. Simple carbs such as sugary drinks, fruit juices, and candy are what lead to insatiable hunger and cravings. Cutting back on fats during that time period is essential for breaking through that plateau. Fats are 8 calories per gram while protiens and carbs are only 4 grams so you can consume a higher quantity of food to feel more satiated while still being in a calorie deficit. Dexa scan's aren't terribly expensive most places do them for $100. Having that information is greatly helpful in a weight loss journey. For instance, I weighed 240. 156lbs was lean muscle mass, 8 lbs was bone, and 76 lbs of fat. With my skeleton and muscle weighing 164 lbs and a realistic body fat percentage of 13% means I could only really achieve 185ish lbs. Anything under that would be very hard to acheive and would take going to near competitive body builder levels of diet and excersise to push past. As you can see, knowing your exact measurements can really help you focus in on your achievable goals. All this being said, if you have a methodology that you're comfortable with and is working for you, keep it up. I'm just merely pointing out that the bulk phase can be avoided as it can be a slippery slope that causes people to fall of the wagon.
Honest and realistic. Nice work 👍
Always!
That tattoo is sick dude! I'm just a little more chunkier now, than where you were. And I'm having difficulty working out, because... long covid and my heart, and while I wanna do more, way more, like I'm jonesing for it, I have to just stick to walking and diet. But it is putting a dent in it. Thanks for sharing your story, it really helps fill in some gaps, or make clearer some things for me in my own process! New sub here, for sure! OH WOW! I just saw the Newfoundland Tattoo @6:00, all of my family is from there on my Mom's side and I was born in "Mainland" Newfoundland - Fort McMurray HAHAHA.
slow steady progress is honestly the best! its new lifestyle not a diet. and wooooo more newfies!
I recently started eating more and it did indeed break my plateu. My NEAT/TDEE went way up.
Great story! Good results.
Amazing results. I love the idea of simplifying your meals for most of the week. Only thing, were you getting any vegetables in there? I didn't hear you mention.
I used frozen veggies in the chicken salad about 1 bag for the week but it as the bigger bag
So what was your diet like? What was your eating? How do you deal with constant hunger?
I believe I broke down my diet in this video, and fasting helped a lot with hunger levels
Thank you, your video is very motivating
Thank you! I’m glad it could help!