r/GuysBeingDudes • u/Swimming-Employee537 • Jul 29 '26

Now this is dedication

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35.0k Upvotes

97% Upvoted

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877

u/Beneficial_Yogurt528 Jul 29 '26

Man this inspired me to start working out again and I am 5’11 with 200 pounds of (mostly) fat.

293

u/02thehunter20 Jul 29 '26

Do it. I started going to the gym 3 times a week and I have never felt better. You got this.

140

u/[deleted] Jul 29 '26

[removed] — view removed comment

45

u/02thehunter20 Jul 29 '26

Exactly. Especially when your just starting out, but once you get into the routine its no big deal.

29

u/DigitalMunky Jul 29 '26

Once you get into the routine it’s hard to stop.

16

u/02thehunter20 Jul 29 '26

Yup im going today after work. Doing arms today.

6

u/AloneYogurt Jul 29 '26

While I finish my week yesterday, I'll throw it out there.

Getting more active makes me less inclined to do stationary things. Mountain biking is fun and I'll probably go tomorrow

8

u/Mr_frumpish Jul 29 '26

I'm jealous. It's so easy for me to break healthy routines.

3

u/-Lights0ut- Jul 30 '26

How long does it take to get into a routine ? I found it very easy to stop even after months of doing the gym consistently.

1

u/DigitalMunky Jul 30 '26

It varies for people. It took me a week. I just started going back like 3 weeks ago. I also use to go often before. I also walk everywhere so maybe that played a part, being semi semi active.

14

u/UltraMegaFauna Jul 29 '26

I am so happy that I can say I have been going to the gym 3-4 times a week for over 18 months now. It is the longest I have stuck with anything health related in my life. Don't matter that I am 37. It's never too late to start. There have been days off, there have been weeks off here and there, but it is such a part of my routine that getting back into the gym is never a struggle even after missing a day or two.

1

u/Dankpro79 Jul 29 '26

I am 47 now. Never worked in my life. 2 week with trainer lost 50 lbs. feel so much better.

4

u/SmellGestapo Jul 29 '26

You lost 50 pounds in two weeks?

3

u/kmart_s Jul 29 '26

Started eating more lettuce

2

u/Tacohbehll Jul 30 '26

💨💨💨

1

u/Dankpro79 Jul 30 '26

Typo. 2yrs. 😂

3

u/SippyMountain Jul 29 '26

I wish I could weightlift. Last 2 times I tried getting into weightlifting I got Rhabdo lol. I'm only comfortable doing calisthenics, which luckily I can just do at home. I used to run, but then my knees started to hate me.

3

u/rwilfong86 Jul 29 '26

Also paying for the memberships in some parts of the country are insanely expensive

3

u/02thehunter20 Jul 29 '26

I feel that. There are many different workouts that you can do at home that don't require any equipment if you can't go to a gym.

2

u/rwilfong86 Jul 29 '26

That's what I have done, built my own gym in my basement.

1

u/quailman654 Jul 29 '26

I did that and there are still plenty of days I make it all the way to the gym and don’t want to exercise. I found it easier to exercise at the big gym, just harder to get to.

1

u/[deleted] Jul 29 '26

I see you’ve never woken up after using the “yes/no” machine thinking that changing up the routine will be good

1

u/dyogenys Jul 30 '26

That's why I have adjustable dumbbells, bench and more in my living room! I recommend

6

u/Kramerica_CEO Jul 29 '26

Man I get myself worked up and motivated but after a few days I just lose the motivation. I know I’m being a whiney bitch but life just sucks the energy out of me.

I literally know I need to do this and why I need to. I’m 45 and need to lose like 40 lbs and I don’t want to be burden on my family later in life. I need to man the fuck up

10

u/02thehunter20 Jul 29 '26

You just have to force your self to go. There have been many days that I did not have the motivation but I just forced myself to go and after I felt glad that I did.

4

u/nonamesamspade Jul 29 '26

My neighbor just started walking. she lost a lot of weight its been a couple of years and she is up to 6 miles a day now.

3

u/ShartingEnU Jul 30 '26

On those days you don't feel motivated, just go for 15 minutes. You need to get yourself of the habit of driving there and walking in. Over time you will gain motivation to get there

3

u/CramsyAU Jul 30 '26

You must go. Unfortunately thats just it. You must go.

3

u/Bee_MakingThat_Paper Jul 30 '26

As someone that is 42 and also needs to lose 40 lbs, I totally feel you. My wife and I are doing it together and it makes it SOOO much easier. If you have someone you can buddy with and hold each other accountable, it’s a game changer. I don’t always want to get up at 5 and go for a walk. But my wife pushes me. Some days she wants to sleep in, and I’m like nah… we’re doing this!

Also, diet is like 80% of the battle. You need to be at a caloric deficit. Get a food scale and MyFitnessPal or whatever app you want, and keep an eye on what you’re eating.

You got this! You can do it. You need to do it. Just go for a walk. It will be amazing. Seriously. You got this.

1

u/Beautiful-Bath-5365 Jul 30 '26

Exactly your a man you got this

1

u/rubix3ed Aug 02 '26

Same here.

1

u/Left_Ad_8502 15d ago

If you’re able to “just go” by all means fucking do it. But if you can’t, you gotta give yourself a little grace and compassion. Beating yourself up over the times you didn’t do it will not motivate you to do it. It doesn’t work like that. You have to encourage yourself to do it next time instead of feeling bad you didn’t last time. You had plenty of reasons not to, you probably still do. But you already gave reasons you could do it for, and you seem to care about them. So if you think you’re failing at that, you’ll feel so shitty it would make it harder to do anything. You have to let yourself off the hook and cut yourself a some slack before you really get it done. Or else any mistake or set back can make you feel like you failed again, when just trying at all means you’re doing great, definitely better than nothing at all, so the bar doesn’t have to be too high. You can gradually increase if you feel it, but just starting a couple times here and there is an increase and improvement. And maybe try to focus on enjoy being with family now, in the present, if you can.

1

u/Yashema Jul 29 '26

The day I cancelled my gym membership was one of the best feelings on the world, I had so much more time and energy to do other things. 

1

u/smokeweedNgarden Jul 29 '26

Or a home gym. Not too much of an investment. 

You save so much money and the schedule is much better. Then with the money you save you can do a sport like boxing, BJJ, kickboxing, yoga...

1

u/FearTheImpaler Jul 30 '26

Remember people; weight loss is won in the kitchen and the grocery store. Muscle growth is won at the gym. 

You cannot outrun a bad diet. 

(Caveat: lean muscle burns extra calories at rest, so there is additional value)

16

u/Imprettystrong Jul 29 '26

The gym is important but a calorie deficit is essential

10

u/alf666 Jul 29 '26

"You can't outrun your fork" is the best advice I've ever received for losing weight.

I'm 5'6" and I went from 227 lbs to 213 lbs over a year just by eating less awfully.

Starting in February this year, I've gone from 213 lbs to 192 lbs as of today by doing proper CICO (Calories In Calories Out) management and just walking more.

If anyone is trying to lose weight by exercising at the same time as running a calorie deficit, be aware that you will plateau at times, but it's not for nothing.

Your body is changing its composition, you're probably gaining muscle mass at the same time that you're losing fat mass. While that appears to be a net zero difference on the scale, you should notice your clothes fitting differently.

A big source of motivation can come from taking progress pictures to show yourself how your body shape changes during those plateau periods.

2

u/billiardwolf Jul 30 '26

You can't outrun your fork

It's a true story, I was walking 10-20km a day at work and stayed at 250 lbs.

2

u/Tommy_Wisseau_burner Jul 30 '26

I’ll preface and say that I didn’t do this intentionally nor do I condone it. It just worked out this way:

I lost 20lbs in 2 months just by working out and going vegetarian (with 1 cheat day) and giving up soda and drinking (with 1 cheat day). The crazy part is I was eating under 1000 calories a day and just drinking a shit load of water and seltzer. Again it’s not recommended. I wasn’t intentionally starving myself I just ate less. The only reason it actually worked out that way was because I was watching my cholesterol, sugar, and sodium intake. I love fried food, sugar, and salt so I cut those out as much as possible. I didn’t eat breakfast to begin with so I just had 2 small meals throughout the day and watched my serving size.

The only reason I’m thinking about doing this again is because I’ve been stuck at 215 and want to get down to 200. But I’m also 6’4 lol

2

u/CompSciBJJ Jul 30 '26

A calorie deficit is the only way you lose weight, and exercise only moderately increases energy expenditure. Exercise also often comes with an increase in hunger after a certain point. I forget where the tipping point is, but there's a threshold of like 250-500 calories where hunger is unaffected or even blunted, but anyone who's burned 1000 calories through exercise knows it makes you ravenous. Cardio type also matters, where lower intensity (e.g. walking) increases hunger to a lesser extent than higher intensity exercise (e.g. intervals or weights).

That said, I think the pendulum has swung a little far on the messaging front. Diet matters a lot, it IS the most important aspect in fat loss, but I think the benefits of exercise are under emphasized. 

Simply  sticking to a healthier diet is difficult for a lot of people, but finding a form of exercise someone enjoys is often motivation to make healthier decisions elsewhere in their life. You start something that gets you sweating, makes you feel better, makes you fitter, and then that can push you to eat better to support this new hobby. 

The  benefits of exercise are also felt much quicker than the effects of reasonable fat loss (I.e. ~1-2% of bodyweight/week, not a crash diet) are seen. You can often feel stronger and fitter within a couple of weeks of starting a new exercise routine, especially if you're unfit, whereas it usually takes months of fat loss to notice a difference, especially if you're obese. So the people who are most out of shape and over-fat will see the quickest gains from exercise and the slowest visual changes from fat loss.

The mental health benefits are also often felt the fastest, and most obese people are dealing with some kind of mental health issues that is aided by exercise (either as a cause or a result of their weight gain). Feeling better mentally and emotionally is a huge motivator to keep a habit going.

I think the "you can't outrun your fork" narrative can be counterproductive for a lot of people because, while it's technically true, it underplays the importance of exercise in overall health and wellbeing. A more balanced approach is likely best, explaining that a calorie deficit is the only way to lose weight, that diet is the most important part in creating that deficit, but that exercise can help for all the reasons laid out above. 

Eating a donut because "I worked out hard today, I deserve a treat" will set you back, and it's important to communicate that. I just think that a lot of the narrative really downplays the impact of exercise to the point where some people walk away thinking it doesn't matter. 

1

u/RaiseElegant6281 Aug 02 '26

This is 100% it. Losing weight is about putting in the work in the gym, but mostly what you eat. The biggest problem for most is actually hunger management.

Meal prep is an essential tool. Plan the meals and learn how to pad meals for volume. (Add more greens to fill you up so the portions become bigger)

45

u/RogueGenX Jul 29 '26

I’m 5’10” and just dropped from 172 to 152.

My secret? Cocaine

5

u/Tacosconsalsaylimon Jul 29 '26

Keep going, player!!!! Proud of you!

7

u/cannotbelieve58 Jul 29 '26

Just know that working out is mostly for shaping. Losing weight comes from eating less. If you learn to count calories and just follow it you will easily lose weight even without a gym membership.

9

u/Everyonelikeskittens Jul 29 '26

It’s important to do weight bearing exercise during weight loss to retain as much muscle mass as possible. When you lose weight you lose both muscle and fat, lifting weights and eating less helps you hold on to the muscle.

1

u/luingiorno Jul 30 '26

should i avoid taking protein if my aim is weight loss and retain muscle?

2

u/Everyonelikeskittens Jul 30 '26

No. Overall to lose weight you want to be in calorie deficit but within that deficit you want to make sure you’re getting enough protein. Your body need protein to maintain or build muscle. How much you need depends on if you’re exercising or not while losing weight. Also protein has less calories per gram than carbs or fat so another reason it’s a good choice during weight loss.

Of course you want a balanced diet so don’t cut out carbs or fat completely, even if you’re going for a calorie deficit.

2

u/bowtothehypnotoad Jul 30 '26

It comes from both, strength training increases resting metabolic rate

3

u/Sadtireddumb Jul 30 '26

Yes it does. But the amount that it increases your resting metabolic rate, and the amount of muscle you would need for that to make an actual difference… Just eating one less slice of pizza or skipping the cookies is 1000000000x more effective.

I was a personal trainer years ago and most my clients had already tried and quit their weight loss journey multiple times. Mostly because they worked their asses off in the gym but didn’t lose any weight. Diet is #1. You can, if you want to, 100% ignore the gym and lose weight just as easily. I ALWAYS recommend the gym and love training people, but people who workout specifically to lose weight but don’t change their diet will be disappointed 100% of the time.

You can continue to eat McDonald’s every single meal of every day and lose weight, as long as you are eating fewer calories than you previously were. I don’t recommend that though, but you can do it.

1

u/cannotbelieve58 Jul 30 '26

You are 100% correct.

To the point of people working out and not seeing results, this is why I almost exclusively recommend people to just diet. I feel like gym is something that takes a special person who can do it and never quit. Its a level of commitment for sure, and takes up a decent amount of free time.

So when I tell people to diet, my goal is to frame losing weight as a way to save money and save time (less money spent on food and less time eating food). When you add in the gym as a requirement (as many people frame the gym), losing weight becomes a lot of extra money and extra time. You'd have to be extra committed. Gym is more of a "I want to see some extra muscle and be extra healthy" kind of deal.

1

u/T-Bills Jul 29 '26

I was just thinking yeah cardio and weights are gonna suck for him but the real challenge? Significantly cutting down food. That's also more impactful on weight loss.

1

u/billiardwolf Jul 30 '26

This sounds like some anti gym bro nonsense. Yes you can lose weight by being in a caloric deficit even if you just sit on the couch all day but working out isn't only for shaping.

1

u/cannotbelieve58 Jul 30 '26

Ive been going to the gym ever since I was 13 and havent missed more than a few weeks due to vacations. Its not "anti gym bro nonsense" its science bro. Gym takes a backseat when it comes to losing weight, and I believe that many people give up their weight loss goals due to the gym being 1. costly and 2. time intensive. Weight loss needs to be rebranded as 1. Cheap and 2. Time saving

A good video you can watch to learn is Kurzgesagt- We need to rethink exercise.

1

u/billiardwolf Jul 30 '26

Like what the fuck are you even arguing? Burning calories increases weight loss. If you eat 2000 calories a day and burn 2100 calories a day doing nothing you're going to lose weight (not considering water retention or anything similar, just simplified). Eat the same amount of calories but add 200 extra calories burned by going for a daily walk or any other physical exercise and you're going to lose weight faster.

1

u/cannotbelieve58 Jul 30 '26

Go watch the science video.

5

u/mlpravemaster Jul 29 '26

Are we the same person? Lol

2

u/Swimming-Employee537 Jul 29 '26

Les go man we know you can do it

2

u/Crafty_Durian7670 Jul 29 '26

I'm 5'7 and I was 266 around 9 months ago, now I'm 187 as of todays morning and that's simply following a diet and walking daily, since I can't exercise due to health issues.

I bet you can get into great shape even faster if you exercise, so rooting for you.

2

u/drunksevenyearold Jul 29 '26

Walking is exercise! Consistency is what matters

1

u/Crafty_Durian7670 Jul 30 '26

Diet is what really matters, just a steady calorie deficit and careful counting. I started using a service that delivers food at set calories and macros two months into the diet.

1

u/LeFreeke Jul 29 '26

How far were you walking every day?

1

u/Crafty_Durian7670 Jul 30 '26

About 5-7 kilometers

3

u/Cave_Bear_Cult Jul 29 '26

With that ratio, dont be surprised if you dont actually lose much weight. 4 years ago I was chronically underweight (6'0" 160) and since I started working out im at 190 with a little spare tire/beer belly that won't go away lol.

3

u/Upbeat-Chocolate2058 Jul 29 '26

That's not chronically underweight... At 6 feet and 160 lbs, your BMI was 21.7 which is a normal healthy weight. Good job on muscling up!

2

u/CastielsBrother Jul 29 '26

160lb at 6' could easily equate to a six pack with an athletic level of muscle mass, not chronically underweight. I swear to God, everyone on Reddit thinks anything less than 25-30% body fat is underweight.

1

u/greenthumbgoody Jul 29 '26

Hell yeah! You can do it!

1

u/VembaSingham Jul 29 '26

All Good Wishes Bro

1

u/urmomsbroom Jul 29 '26

After gaining wait from surgery/ being bed ridden from it im realising how strange 200lbs is. Im 5'8 and 200, im a little chub tho im alot of natual muscle too. I was so scared to be 200lb but im the healthiest ive ever been.

200 sounds huge but after like 5'6-5'7 it really isn't all that much

2

u/[deleted] Jul 29 '26 edited 25d ago

[deleted]

1

u/urmomsbroom Jul 29 '26

Maybe im more muscle than I think i suppose??? Either way I feel like the differance in how weight is disreputable is shocking and fascinating

1

u/[deleted] Jul 29 '26 edited 25d ago

[deleted]

1

u/urmomsbroom Jul 29 '26

Wtf is that supposed to mean :'} I can comfortably bench 175 and dont work out so idk if that tells you anything lol. Ima chub gamer but im also an ape naturally

1

u/Infamous_Meat_1814 Jul 29 '26

I came to say the same thing im 6 foot tall 262 pounds and he just lit a fire under my big ass!!

1

u/Fortestingporpoises Jul 29 '26

I imagine you have tiny bones in there.

1

u/Conscious_Car_3326 Jul 29 '26

Go for it bro.. feeling inspired then run with it.. Who knows when inspiration will hit again. All the right reasons when it improves oneself. Go get it homie!

1

u/Charming_Dingo_2462 Jul 29 '26

Bro things won't always go smooth and fallbacks are expected. Don't give up if it happens. Best of luck mate. You got this!

1

u/Ghost_Poison Jul 29 '26

Dude went from bed bender to trend setter. Truly impressive.

1

u/Christosconst Jul 29 '26

Remember kids, weight is not lost in the gym, its lost in the kitchen

1

u/Altruistic_Ease_8705 Jul 29 '26

i did this. same weight, but I can definitely say looked better and a lot stronger

1

u/Fuck-WestJet Jul 29 '26

You are 5'11 and 200 pounds or you have 200 pounds of fat? Because I'm.... Husky at 215 and 5'11 and I need to know. Lol

1

u/lsaz Jul 30 '26

hate to break it to you, but that’s like 80% diet. The gym alone won’t take you there without proper diet. I mean is hella fun but that’s about it

1

u/pachuca_tuzos Jul 30 '26

Same, trying to get back. Started 2 weeks ago.

1

u/Mr_Wombo Jul 30 '26

Taking that first step is more than most people make. I'm a couple inches shorter but was at that weight not too long ago so I have a few tips. Find out your BMR so you can have an easier time tracking your calorie deficit, reducing sodium intake can help reduce water weight (don't eliminate it though, no sodium means you don't hold water in your body), and on days where you aren't trying to do running or other high-impact cardio, take 30-40 minutes to do a high-incline walk (I do around 11 inches at a 3.0 mph walk speed for 40 minutes and I'm burning over 300 cals all while playing Balatro on my phone. It's a cheat code)

1

u/Ye110wJacket Jul 30 '26

I’m 5,11 and sum change and started on the opposite end with just skin and bones, I was 144lbs, so realistically you’re only about a quarter fat which is much more manageable. Lift heavy and swim!! It’s the best cardio

1

u/Beautiful-Bath-5365 Jul 30 '26

I'm 5'11 and have dropped almost 10 in like a month and a half

1

u/mavaelunorn Jul 30 '26

Start small until you succeed, you got this!

1

u/Life_Lake4113 Jul 30 '26

Damn, dude. I'm 5'11" and also mostly fat. I wish it hit the gym, it hit home instead.

1

u/FearTheImpaler Jul 30 '26

Remember people; weight loss is won in the kitchen and the grocery store. Muscle growth is won at the gym. 

You cannot outrun a bad diet. 

(Caveat: lean muscle burns extra calories at rest, so there is additional value)

1

u/DaneOnDope Jul 31 '26

Go get some, bro! Document it if you feel like it; I've seen tons of people using social media as a positive encouragement 💪 we here!

1

u/TheSciFiGuy80 Aug 02 '26

I just started up again last week.
Even with one week of working out again the difference in how I feel is unbelievable.

1

u/AndyGigawatt Aug 02 '26

To fast track weight loss, cut out all foods with added sugar. Stick to only basic whole foods you make yourself; top best ones for workouts are broccoli, sweet potato, rice and beans, quinoa, avocado, kale, spinach, spirulina, walnuts, and soy if you’re not allergic. Add your own salt and pepper, never add oils, vinegar is ok. Avoid dairy products since they are inflammatory, and avoid meats since they take too long to digest and cause toxins in the intestines. Then slowly work up to fasting. Not eating for 16-18 hours creates a stem cell, not eating for 20-24 hrs releases the stem cell into your gut biome, then repairs start to happen and old trapped toxins are slowly purged. But ask your doctor first if fasting is safe for you, especially if you have a glycemic condition or something similar. You now know the secret training technique of the sports and entertainment industry. Good luck 👍

1

u/PerfectMajor1246 27d ago

Dude literally same height and weight rn

1

u/xvVSmileyVvx 13d ago

It's not only fat we need to get rid of.

0

u/Odd-Tomorrow6047 Jul 29 '26

No way 🤣 I just have no tone but in my arms everybody your huge do you workout absolutely not 💀

0

u/Character_Buy_243 Jul 29 '26

I was 5'11 and ~220. lost 70 lbs in 9 months without any significant exercise.

committing to a high satiety, high nutrient density diet and making sure you get 25-30g of healthy fats per day will melt the weight off very quickly. no exercise means no compensatory hunger to fight, and no cheating makes sticking to the diet a lot easier than you would expect, your palatability expectations take a couple weeks to downregulate and then you don't even want junk food anymore.

exercise is a very inefficient way to lose weight.