Fat to Fit 2026 (Here for Accountability)

theeyetest

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12:51p, 3/18/26

Long story short, I'm a 37 year old former college athlete who's ballooned up to 240 pounds within the last couple of years. My body operates best around 165-170 pounds (152 pounds in college running and competing in the Decathlon). I coach my daughter's 12U select fastpitch team and I get sore just from hitting infield grounders and pop flies. My "rock bottom" moment was when I went to put on my shoes one morning and couldn't even bend down properly to tie them.

Fortunately, from being in sports and athletics my entire life, I know good workouts and proper nutrition. But I wanted to hop on here and keep a diary of sorts and ask that y'all hold me accountable and be tough on me! My wife is too nice and still tells me I look good and that she likes dad bods (mine is more of a grandad bod now).

So, I've got about 75 pounds to lose. I want to be healthy and capable for my daughters. I want to go out into the yard and play catch with them without breathing like James Gandolfini. I want to set a better example of what it means to be disciplined and that your health is always the most important thing. I don't want a "wake up" call from having a heart attack or stroke at 40 years old.

I started March 2nd at 241 pounds. Wish me luck!!

3/2- 241.4
3/9- 233.2
3/16- 228.8
3/23- 225.8
3/30- 222.2

21

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MRB10

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2:32p, 3/18/26

AG

You seem to be crushing it these past couple weeks. Keep it up.

“There is no red.
There is no blue.
There is the state.
And there is you.”

“As government expands, Liberty contracts” - R. Reagan

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CC09LawAg

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In reply to theeyetest • 3:42p, 3/18/26

I am sure you know this and having a goal for a number on the scale is great, but college was a long time ago and getting back to 170 pounds may not end up being a good fit for your current lifestyle or needs.

Focus more on how you feel and how your clothes fit and just be focused on making forward progress - everything you want will fall into place as long as you stay disciplined.

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FL_Ag1998

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4:03p, 3/18/26

AG

13 lbs in two weeks is quite a bit, so just curious how you're doing it. Not to criticize, but like you said, hold you accountable.

Crash dieting or trying fad diets ("Just cut out all carbs!!!!") is not sustainable in the long term, and usually ends up with you losing muscle, water, and then some fat. But worse yet, it doesn't change your old bad habits into new good ones. I'm sure you know that from your college days, just a reminder.

Other than that keep it simple, in other words just make sure you're creating a caloric deficit every day. Tracking macros does help to make sure you're not cutting protein and carbs (which are a good fuel) while still consuming too much fat. There are a ton of free apps that make it simple...the one I have just scans barcodes on food packages and boom, up pops the serving size with all of that info.

Then get some exercise. Even walking combined with the caloric deficit will help you get where you want. Throw in some weight training if you want and you'll get there before you know it while getting back to those good habits you once had.

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10andBOUNCE

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11:30a, 3/19/26

AG

Good work so far! Keep it up!

I am more curious as to the psychological than anything - what do you think drove the shift away from your college athletics and getting out of shape?

theeyetest

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In reply to FL_Ag1998 • 12:11p, 3/19/26

FL_Ag1998 said:
13 lbs in two weeks is quite a bit, so just curious how you're doing it. Not to criticize, but like you said, hold you accountable.

Crash dieting or trying fad diets ("Just cut out all carbs!!!!") is not sustainable in the long term, and usually ends up with you losing muscle, water, and then some fat. But worse yet, it doesn't change your old bad habits into new good ones. I'm sure you know that from your college days, just a reminder.

Other than that keep it simple, in other words just make sure you're creating a caloric deficit every day. Tracking macros does help to make sure you're not cutting protein and carbs (which are a good fuel) while still consuming too much fat. There are a ton of free apps that make it simple...the one I have just scans barcodes on food packages and boom, up pops the serving size with all of that info.

Then get some exercise. Even walking combined with the caloric deficit will help you get where you want. Throw in some weight training if you want and you'll get there before you know it while getting back to those good habits you once had.

I'm a fast gainer and a fast loser naturally. I'm walking 1 hour everyday until I feel like I'm back in decent enough shape to start lifting and running. I also do 2.5 hrs of softball practice twice a week and I give pitching lessons 3 hrs a day 4 days a week. Always up and moving around so I burn a lot.

As far as diet, I'm doing my first meal around 1pm and it's 8oz a lean ground beef (93/7), some kind of greens, and usually potatoes for my fuel source (not afraid of carbs). And I usually eat the same thing for dinners with my healthy fats added in to that (usually avocado or Irish butter or eggs).

Macros currently sit at:
1700 calories
170g Protein
50g Fat
150g carbs

I focus on hitting protein first and then fat. Then carbs. If I've hit my protein and fat goals for the day and I'm not hungry anymore, I'll just stop eating and not worry about the extra calories with the carbs.

Lastly, I do fast one time a week, usually on a Sunday. For whatever reason I feel so great when I fast so I've implemented it and just kind of kept it. Once I start REALLY working out I might have to get rid of the fast day, however.

theeyetest

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In reply to CC09LawAg • 12:12p, 3/19/26

CC09LawAg said:
I am sure you know this and having a goal for a number on the scale is great, but college was a long time ago and getting back to 170 pounds may not end up being a good fit for your current lifestyle or needs.

Focus more on how you feel and how your clothes fit and just be focused on making forward progress - everything you want will fall into place as long as you stay disciplined.

I was 170 summer of 2024 and felt REALLY good. That number might be 180 these days but we'll see! Verticality not opposed to altering goal weight based on energy levels!

theeyetest

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In reply to 10andBOUNCE • 12:15p, 3/19/26

10andBOUNCE said:
Good work so far! Keep it up!

I am more curious as to the psychological than anything - what do you think drove the shift away from your college athletics and getting out of shape?

Thank you!

Honestly, a great question. I've always been a big eater. Summer of 2024 I just got burned out and sick of working out. Owning my own business got stressful and I took my eye off the ball and just went into a downward spiral I couldn't and didn't want to get out off.

Probably a slight food addiction combined with zero diet and exercise is a bad combo.

True Anomaly

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In reply to theeyetest • 10:17a, 3/20/26

AG

theeyetest said:
FL_Ag1998 said:
13 lbs in two weeks is quite a bit, so just curious how you're doing it. Not to criticize, but like you said, hold you accountable.

Crash dieting or trying fad diets ("Just cut out all carbs!!!!") is not sustainable in the long term, and usually ends up with you losing muscle, water, and then some fat. But worse yet, it doesn't change your old bad habits into new good ones. I'm sure you know that from your college days, just a reminder.

Other than that keep it simple, in other words just make sure you're creating a caloric deficit every day. Tracking macros does help to make sure you're not cutting protein and carbs (which are a good fuel) while still consuming too much fat. There are a ton of free apps that make it simple...the one I have just scans barcodes on food packages and boom, up pops the serving size with all of that info.

Then get some exercise. Even walking combined with the caloric deficit will help you get where you want. Throw in some weight training if you want and you'll get there before you know it while getting back to those good habits you once had.

I'm a fast gainer and a fast loser naturally. I'm walking 1 hour everyday until I feel like I'm back in decent enough shape to start lifting and running. I also do 2.5 hrs of softball practice twice a week and I give pitching lessons 3 hrs a day 4 days a week. Always up and moving around so I burn a lot.

As far as diet, I'm doing my first meal around 1pm and it's 8oz a lean ground beef (93/7), some kind of greens, and usually potatoes for my fuel source (not afraid of carbs). And I usually eat the same thing for dinners with my healthy fats added in to that (usually avocado or Irish butter or eggs).

Macros currently sit at:
1700 calories
170g Protein
50g Fat
150g carbs

I focus on hitting protein first and then fat. Then carbs. If I've hit my protein and fat goals for the day and I'm not hungry anymore, I'll just stop eating and not worry about the extra calories with the carbs.

Lastly, I do fast one time a week, usually on a Sunday. For whatever reason I feel so great when I fast so I've implemented it and just kind of kept it. Once I start REALLY working out I might have to get rid of the fast day, however.

I like your macros, and you seem to have a good strategy so far.

Since 1700 cals is a pretty good deficit for you, then know that on some days here and there you may end up over your 1700 limit- and that's ok since you have a bit of a buffer.

Someone said that 170 may be too aggressive of a goal…and I say **** THAT, and keep it as your goal, but just be aware it's going to be a long journey with some plateaus along the way. If you know that, and are ready to readjust your approach every couple of months or so (ie, taking a diet break every now and then), you can definitely reach your goal

I would highly recommend though that you incorporate resistance training even just once a week at this point- just to keep moving around some weight and preserve some muscle. It doesn't have to be heavy ****- it just needs to be with sufficient intensity so your body knows to not break down too much muscle. You can always ramp up your frequency of weight lifting later on

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theeyetest

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In reply to True Anomaly • 3:38p, 3/20/26

True Anomaly said:
theeyetest said:
FL_Ag1998 said:
13 lbs in two weeks is quite a bit, so just curious how you're doing it. Not to criticize, but like you said, hold you accountable.

Crash dieting or trying fad diets ("Just cut out all carbs!!!!") is not sustainable in the long term, and usually ends up with you losing muscle, water, and then some fat. But worse yet, it doesn't change your old bad habits into new good ones. I'm sure you know that from your college days, just a reminder.

Other than that keep it simple, in other words just make sure you're creating a caloric deficit every day. Tracking macros does help to make sure you're not cutting protein and carbs (which are a good fuel) while still consuming too much fat. There are a ton of free apps that make it simple...the one I have just scans barcodes on food packages and boom, up pops the serving size with all of that info.

Then get some exercise. Even walking combined with the caloric deficit will help you get where you want. Throw in some weight training if you want and you'll get there before you know it while getting back to those good habits you once had.

I'm a fast gainer and a fast loser naturally. I'm walking 1 hour everyday until I feel like I'm back in decent enough shape to start lifting and running. I also do 2.5 hrs of softball practice twice a week and I give pitching lessons 3 hrs a day 4 days a week. Always up and moving around so I burn a lot.

As far as diet, I'm doing my first meal around 1pm and it's 8oz a lean ground beef (93/7), some kind of greens, and usually potatoes for my fuel source (not afraid of carbs). And I usually eat the same thing for dinners with my healthy fats added in to that (usually avocado or Irish butter or eggs).

Macros currently sit at:
1700 calories
170g Protein
50g Fat
150g carbs

I focus on hitting protein first and then fat. Then carbs. If I've hit my protein and fat goals for the day and I'm not hungry anymore, I'll just stop eating and not worry about the extra calories with the carbs.

Lastly, I do fast one time a week, usually on a Sunday. For whatever reason I feel so great when I fast so I've implemented it and just kind of kept it. Once I start REALLY working out I might have to get rid of the fast day, however.

I like your macros, and you seem to have a good strategy so far.

Since 1700 cals is a pretty good deficit for you, then know that on some days here and there you may end up over your 1700 limit- and that's ok since you have a bit of a buffer.

Someone said that 170 may be too aggressive of a goal…and I say **** THAT, and keep it as your goal, but just be aware it's going to be a long journey with some plateaus along the way. If you know that, and are ready to readjust your approach every couple of months or so (ie, taking a diet break every now and then), you can definitely reach your goal

I would highly recommend though that you incorporate resistance training even just once a week at this point- just to keep moving around some weight and preserve some muscle. It doesn't have to be heavy ****- it just needs to be with sufficient intensity so your body knows to not break down too much muscle. You can always ramp up your frequency of weight lifting later on

I really appreciate the insight and advice! Long LONG way to go but I already feel better and clothes are fitting better.

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Dad

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10:32a, 3/22/26

AG

I am on my own weight loss journey and I am following advice from a health and fitness youtube channel called Mindpump and it has worked very well for me. Some of the common advice they give is to have a protein goal (check), count calories (check), walk (check), lift weights full body twice a week (not there yet), and they recommend getting on creatine.

They also recommend not having too big of a calorie deficit in the beginning because when you hit a plateau eventually it is better to still have some room to cut calories or add steps. They say if you go too low your body will adapt by subconsciously conserving energy to match what you are eating and if that happens they recommend a reverse diet to boost your metabolism.

I am currently losing weight on 2100 calories a day. I have been lifting multiple days a week for three months (push, pull, leg, rest with other rest days mixed in) and I am stronger than I have been in over a decade. The consistency of lifting, the creatine, and the protein goal are making a huge difference. They said you need to send a signal to your body to conserve or even grow your muscle when cutting weight and the protein and lifting are the signal. The creatine just gets me better workouts and better results.

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theeyetest

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In reply to Dad • 8:32a, 3/23/26

Good job man! Going to start lifting this afternoon actually. I think creatine is the most underrated supplement out there.

Frok

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11:24a, 3/23/26

AG

I'm starting a similar journey today. I exercise regularly but I simply eat too much.

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theeyetest

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In reply to Frok • 1:00p, 3/23/26

Frok said:
I'm starting a similar journey today. I exercise regularly but I simply eat too much.

I'm the same way. Just love food too much. I'm trying to change my relationship with food to ensure this doesn't ever happen again. It's a long and hard road but we got this!

I think the biggest thing for me is since I'm such a big eater is just to try and cut my meals to two bigger meals a day.

Breakfast- 2 cups coffee

Lunch- I'll eat light and focus big time on protein. Usually around 500-650 calories with the majority of the calories coming from protein. A great and easy meal is 2 eggs & egg whites scrambled, on carb smart tortilla, protein shake, and two small cups of triple zero yogurt. That's 92 grams of protein (over half my goal) and only 650 calories.

Dinner- this is where I chow down with 1000+ calories to play with. I'll do 8-10oz of lean meat (usually beef or chicken thighs), a medium sized potato, some cottage cheese, a little butter (real Irish butter), serving of cheese, and boom. Leaves me feeling really full and satisfied and I don't even think about eating usually until lunch the next day.

If you can save all your fats and carbs for dinner, you can really eat like a king and trick your mind that you're not really starving yourself and you're still eating large portions. That's what I've done the last 3 weeks and it's worked really well!

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True Anomaly

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In reply to theeyetest • 1:34p, 3/23/26

AG

theeyetest said:
Frok said:
I'm starting a similar journey today. I exercise regularly but I simply eat too much.

I'm the same way. Just love food too much. I'm trying to change my relationship with food to ensure this doesn't ever happen again. It's a long and hard road but we got this!

I think the biggest thing for me is since I'm such a big eater is just to try and cut my meals to two bigger meals a day.

Breakfast- 2 cups coffee

Lunch- I'll eat light and focus big time on protein. Usually around 500-650 calories with the majority of the calories coming from protein. A great and easy meal is 2 eggs & egg whites scrambled, on carb smart tortilla, protein shake, and two small cups of triple zero yogurt. That's 92 grams of protein (over half my goal) and only 650 calories.

Dinner- this is where I chow down with 1000+ calories to play with. I'll do 8-10oz of lean meat (usually beef or chicken thighs), a medium sized potato, some cottage cheese, a little butter (real Irish butter), serving of cheese, and boom. Leaves me feeling really full and satisfied and I don't even think about eating usually until lunch the next day.

If you can save all your fats and carbs for dinner, you can really eat like a king and trick your mind that you're not really starving yourself and you're still eating large portions. That's what I've done the last 3 weeks and it's worked really well!

This is a FANTASTIC strategy and shows you understand your own eating habits very well and are able to pivot to make it work for you. Amazing job. It highlights that everyone has very individual eating patterns and successful dieting means working around your own schedule and eating preferences!

1