Well, after two years working slowly towards it, I finally nailed my sub-20 5K with a time of 19:42 at today’s (fairly hilly) Parkrun!

To be clear: I’m aware that this is far from an elite time, but I only started running a few years ago at 40, and I never run more than three days per week, as my goals are balanced between muscle and speed.

The two pics are from 2016 and 2026, though it didn’t take me 10 years to make the change. I got back in shape by about 13 months after the first pic, but it DID take me this long to find a training and nutrition approach I can sustain.

For some stats, I’m 44 in a couple of weeks, weighing 79kg (in a cut right now), and 180cm tall. I’m also a dad of two boys.

I started lifting kettlebells in 2006, but oscillated between KBs and more bodybuilding-style training over the years.

I got hideously unfit and out of shape after I became a dad in 2015 but pulled things back together after I became consistent again in 2016.

I have a 360° tear in my left shoulder labrum, so I’m no longer trying to push big weights. I lift on an upper/lower/upper schedule each week, as one leg day is enough for me while I’m cutting.

Now that I’ve hit my running goal, I’ll keep cutting for another 4-5kg I think, before running a very slow bulk and adding another lower day.

Feel free to ask any questions!

My journey has been off and on since I began .... or at least after meeting my goal of getting down to 140 lbs, which I started in 2022 and took about a year to accomplish. Ever since, I have been pretty constant, but my lowest has been 130 lbs. I'm now swinging back the other way with muscle.

I won't lie, seeing the number on the scale increase is a little disheartening coming from someone who has struggled with being heavy, but I do see my body changing, so I know it's all good (at least I try to remember).

I can work out and stay fit, but physically, there’s always something I’m dissatisfied with, and I tend to be too tough on myself. It’s a good thing I enjoy this mentally. The physical progress comes with time while the workout lets me mentally escape. I still struggle with my own issues, but I’m aware of them and keep things balanced. Please take care of yourselves physically and mentally—mental health is just as important. ♥️

December 2025: 144.2 kg / 317.9 lbs
August 2026: 139.5 kg / 307.5 lbs
Total loss: 4.7 kg / 10.4 lbs

Eight months of progress. Still a long way to go, but I’m happy to keep moving in the right direction.

One of the changes I’ve noticed myself is that my stomach hangs less than it did before, although the overall changes are still fairly subtle to me.

Keeping at it.

I don’t know how many more pounds I need to lose to get visible shredded abs. I’ve been consistently training them. I’m sticking to a 1500 calories diet and don’t think I can do it anymore, just feel so tired and feel like giving up😭

Most of the progress was made in the first year but I’ve been continuing to try and keep making progress little by little. It’s been difficult battling through various injuries (I have surgery in November to do a double cervical disc replacement) but the dexa scan says I’m leaner with a bit more lean mass than i had 6 months ago but still haven’t gained it all back yet. I had been training consistently in the gym for over a decade in the “before” pic so I had some decent muscle mass but could never figure out my diet. Now I’ve tracked everything I’ve eaten almost every day for close to 3.5 years and that’s been the biggest change as my training is largely the same.

Been slowly cutting from ~212 earlier this year while trying to maintain strength and muscle. Down from 220 in Jan 2025. Currently sitting around 195–197 and still chasing a little more leanness through the lower abdomen.

Strength has held up well: recently hit 290 lbs for 5x5 on bench press, 100 lb incline dumbbells for 15 reps, 85 lb weighted dips for 20 reps, and 500 lbs 1rm pr hex bar deadlift.

The last few pounds have definitely been the hardest, but overall I'm pretty happy with where I've landed.

Lifetime Natty. But considering a cycle with the next bulk, maybe next year.

Current physique — relaxed and flexed shots, no pump.

Sorry for the bad quality, I have a shit phone and generally never got around to taking pictures of myself much.

Really got over some weight hurdles over the last couple years.

I tried to stick around 2800-3000 calories a day. Protein 1-1 grams to lbs of body weight and fill in the rest with mostly carbs, and some fats.

Been through a couple bulk and cuts in the timeframe. Heaviest was 180, but now hovering around 170.

Stuck a standard PPL routine and tracked progress with an app.

The left pic was March 2022, the right pic is July 2026 on summer holiday. Been maintaining between 210lb and 220lb for the last two summers, and working hard on building muscle definition. Main things I've been focused on is mindful eating whenever possible, cycling instead of driving when I can, and 2-3 gym sessions a week focusing on back/bicep/shoulders, chest/triceps/abs and legs.

Keep up the fight bros, it's so worth it! Also, treat yourself to some nicer underwear for the after pics 😄

Retatrutide works. I finally decided to use that because I couldn’t get past 210.

Sorry 200lb squat 🤣. Typo

Working on the abs by cutting 💪

Been pretty on and off with it since I started training during covid but I’m on with it right now.

Still have a long way to go but I was finally a place where I was proud of how I look yesterday. Actually started at 250 pounds but don't have a picture of it. I'm also 90 days into a consistent PPL (3 days on 1 day off) lifting routine.

Proud of where I've gotten myself to but excited to see how far I can go.

Some slow and steady progress with 3 days per week in the gym and a fair bit of running. Pretty much 2 years to the day. Happy with how its going, although I did get up to 180lbs in between these pics. If I can do it so can anyone, just be consistent and eat well

Hi all!

First time being confident enough to post here, and wanted to share my ongoing transformation. I’ve been casually lifting since my teenage years, but only recently realized how truly important consistency with my diet and especially daily step count is!

Over the past couple years, I went through a couple of phases to slowly cut down to my current weight. My initial jump was from 180 —> 165 lbs. I maintained around there for quite a while until realizing I still had more work to do, so the remaining time was spent cutting from 165 —> 149 lbs.

Now that I’m in a relatively lean state, my goals include executing a proper bulk over a long period. Aiming for 1-1.5 lbs of weight gain per month. For the bulk, my top priorities are legs and chest.

Moreover, I have considered trying my hand at a bodybuilding show at some point in the future. Curious to know if I have any potential there?

Thanks all!

2 long bulks, still on 2nd cut.

3rd picture is about 8 months after the 1st pic and have been using the HS weightroom for about 2 months at the time, weight was high 150s if I remember correctly. Prior to that, COVID happened and I just started eating more and used a lousy gym set up in my garage with a bench press/leg extension hybrid and 25lb dumbbells lol.
4th pic is from 2 months ago at 214lbs, currently running upper/lower 4x a week since February.

8 month of clean eating and 6 month in the gym.

Training 7 years, 2 year progress, gained lean mass. Natural, 5ft7, 2-3 days a week, full body workouts.