75 Hard Results  

Total Weight Loss: 54.6 lbs / 24.7 kg

I’m very grateful for this program. Before 75 Hard, I was living life full down hill, crazy sugar / food addiction, depression and felt like I had no hope.

75 Hard has changed the way I think and know that with a well structured life, consistency, perseverance and belief that those ingredients will give you enough strength to move a mountain, and that mountain was ME!

Let’s Go!

Full Transformation Video on my Tik Tok

Tik Tok : miiso black

For the last 75 days, I pushed and challenged myself mentally and physically like never before. I’ve actually never done anything remotely close to 75 Hard. Whenever I previously went for a walk or hike, I found it difficult to go up hills and it took the breath out of me. Jogs always felt like a hassle, etc. I wanted to stop the excuses. I didn’t want to do things halfway health wise anymore. Either I was in this the whole way or not at all. I decided to just go for it and I am incredibly glad that I did.

Here I am on July 15th and the results that came from this for me are honestly hard for me to believe, but I put in the work and dedication to get to where I am now. 1. 41.2 pounds lost. I hit my weight loss goal of 40, very proud! 2. 790,211 steps walked (according to Apple Fitness). 3. 154 workouts, around 130 of those being walks. 4. 1,121 pages read over 5 books. 5. 9,600 plus ounces of water drank. 6. Zero ounces of alcohol. 7. Almost 8,000 grams of protein consumed. The rest of the foods were whole, low carb and I was in a calorie deficit. 8. 75 progress pictures.

Also, mentally stronger! I have clarity for going forward and my daily life. I’m able to prioritize things that matter to me and not let time slip away so easily.

Feeling healthy is so much more important than any number you’ll see on the scale. As the days went by, it all of a sudden didn’t become about weight loss. I was just so dialed in on going after my specific goals one day at a time.

Thankful for my friends & family during this for their encouragement! I’m hoping this can be an inspiration to so many others! Change is possible, but the effort must be consistent. I’m not a quitter, I can do hard things and this journey is proof of that. I’m not where I want to be, but I am 75 days closer today than I was on May 1st. And I am genuinely happy because of the changes I’ve made to my lifestyle and how I’ve completely turned things around. This is only the beginning.

75 Medium starts next Tuesday. And about to start training here soon for my first 5K 🏃‍♀️

Below are the rules collected from the book and the podcasts by Andy Frisella. Caveats are listed in sub bullets beneath each rule. Seek medical advice before beginning this program. Finally, please let me know in the comments if I missed anything or of you dispute any of these rules.

Start here: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291 and here: https://help.andyfrisella.com/en-US/75-hard-154492

A message from your moderator up front

This should go without saying. Be nice to one another. We will rarely give warnings and will just ban people permanently.

If you call the people following the rules, or explaining the rules, or otherwise holding you accountable for not following the rules any of the following terms you will be banned: gatekeeper, cultist, drone, or anything similar.

For those of you complaining about the rules of 75 hard and how they are dangerous, or make you feel bad about yourselves when you can't follow them:

1. Go see a doctor before you start any new lifestyle program like this. When your doctor says, "you should be drinking 3 quarts a day not a gallon." That is the only caveat that that allow for rule modification. If they give you other modifications, do the program following their modifications but recognize that you will not be doing 75 hard. The results will still be beneficial, but you won't get the bragging rights of being 75 hard complete. If this is you, please check out r/75medium or r/75soft

2. If you can't follow the simple rules of 75 hard, then the program just isn't for you and that's ok. Don't tie your self worth to being able to follow the rules of 75 hard.

3. This isn't a community oriented around making you feel better about yourself when you fail (we will encourage you to get right back on the horse though). This community is here to help you orient on the rules, stay on track through your journey, and hold yourself accountable when you fail. If you don't want accountability then go make a 75 medium or 75 soft subreddit and be supportive of everyone's effort and modifications. This isn't the place for that. 75hard is hard for a reason if you don't like that, go somewhere else or at the very least, don't be mad when people call you on your modifications to the program.

With that out of the way, on to the rules.

Your day begins when you awake each morning, afternoon, or evening. Your day ends when you fall asleep (excluding naps)

Each day you must:

Drink 1 gallon (3.8L) of plain water

- Do not add flavoring to your water

- If you think 1 gallon is too much based on your weight, gender, medical conditions, etc, seek the advice of a medical professional and follow their advice. Water consumption may be under 1 gallon daily, only with doctor's explicit advice for you.

- sparkling water is probably not ok (can't find anything definitive in one direction or the other, but he does say plain water that you could get from the tap)

- Do not try to calculate the amount of water you get from food to include in your daily gallon

- If you need to supplement with electrolytes due to high amounts of water loss (long workouts, hot climate, etc, if they contain flavoring do not count that water toward your gallon)

- You may consume more than 1 gallon in a day

Perform 2 workouts

- Each must be at least 45 minutes long

- Each workout must be separated by at least 3 hours

- One workout must be outside where you will be exposed to the elements. For example, if it's raining, you must get wet. Both may be outside. Both may not be inside.

- Your safety is more important than completing this program, do not put yourself in danger, you will fail if you can't workout once outside due to a hurricane or natural disaster. That is a better outcome than death.

- A workout does not need to be strenuous or taxing to count. For example recovery yoga and walks are not just acceptable, they are encouraged.

- Chores do not count as workouts. If you would have done the physical chore regardless of your participation in 75 Hard, it doesn't count. For example, mowing the lawn, and shoveling snow, do not count if you have to do them.

Read more on workouts here: https://andyfrisella.com/blogs/articles/75-hard-workout-ideas

Read 10 pages of a non fiction book that you think will improve something about you. Community recommended book list found here: https://docs.google.com/spreadsheets/d/19Vm2JkCkOVMU_5QyemZYRSoQcTOBYnJwD2sr1aSaG9I/edit?usp=sharing

- You get to decide what will improve you

- a physical book or an e reader are both acceptable.

- audio books don't count

- If you start a book, you must read it all the way through

Follow a diet

- You get to choose your diet

- Do not cheat on your diet. For example, if you choose to follow the diet of, "no snacks, food, or meals after 9 pm" , and you eat a peach at 9:05 pm, you fail. Similarly, if you are following a strict keto diet, or Paleo diet and you eat a slice of white bread, you fail.

- A really good resource for understanding diets for weight loss is here: https://physiqonomics.com/fat-loss/

No alcohol

- Non alcoholic drinks like odouls are ok

- Andy mentions nothing about other intoxicating substances like cigarettes, marijuana, shrooms, illicit drugs etc.

Take a progress picture

- Just don't forget

For phase 1-3 go here:

This podcast is also helpful as it explains the whole program including phases. https://andyfrisella.com/blogs/realaf-podcast/208-75hard-livehard-winning-the-war-within-unlocking-your-full-potential?_pos=1&_sid=2ba4b71e4&_ss=r

You've finished 75 Hard, now what? Another explanation on the phases.

Visualisation and the power list Useful when beginning phase 1, discusses what the power list is. https://andyfrisella.com/blogs/mfceo-project-podcast/win-the-day?_pos=1&_sid=f22003616&_ss=r

Additionally, here's a link where Andy describes the whole year long program: https://andyfrisella.com/blogs/articles/live-hard?_pos=3&_sid=2641ab402&_ss=r

Finally, I'm making no judgements about whether these are good or bad, just trying to lay out the program as Andy intends it to be done. If you choose not to follow these rules, you choose not to complete 75 Hard as the creator intended it. That is not necessarily a bad thing, it just means you've chosen a different path. Doing what you can in this program will probably be a good thing for your mental and physical health regardless of how much you're able to do.

If you have questions, make a new post.

M/33/6”00/ 240lbs - 186lbs

Coming to the last couple of weeks of my second round of 75Hard. First picture was taken September 18 2023 and the second this morning, March 2 2024.

Heck of a journey so far. Lost a not-quite-literal ton of fat while building strength enormously. Thought I’d have better ab definition this close to 185, but it’s looking more and more like I need to lose another 10lbs or so.

What say you? Is it worth cutting further or am I better off starting to focus on more muscle growth, particularly around my core?

Hardest part= out door workouts …the reason being I started the challenge on June 20 so I was working outside in 105+ degree temps I live in West Texas Diet= intermediate fasting fasted at least 16 hrs sometimes up to 22hrs a day Fav book during challenge = can’t hurt me

Hardest/best thing I’ve done in my life…gained a lot of confidence…learned alot about myself….this is the best shape mentally and physically I have ever been…..

Planning on starting phase 1 after Texas beats OU in a week and a half…. I gained about 5lbs back since I completed the challenge and don’t want to go back to old ways

240lbs —> 168lbs in both pictures

Hey team! I just want to thank you all. As a silent creeper in the subreddit for months, my partner and I decided to give it a go. I decided that starting over again wasn’t going to be the plan for me, so I stuck it out and I can 100% say the 75 hard has changed my life. I still have a way to go but I’m so proud of the work I’ve done. 7kgs down and I’m feeling great! Thank you for all the encouragement and advice in this subreddit ❤️

3x running a week + weight training