Before and After (Kind of NSFW I guess): this is what he said

I used to drink a lot and overeat, and I barely moved during the day. That lifestyle really wasn’t helping me. After thinking things through and dealing with a few alcohol-related problems, I decided to quit drinking completely and start taking better care of myself. I honestly feel better than ever.

Start weight: 155 lbs
End weight: 145 lbs

Edit: Sorry about the different stance in the after photo. I was just really excited about flexing and didn’t even think about it 😅

Exercise Routine:

I don’t have access to a full gym, but I do use a small hotel-style gym. It has dumbbells up to 50 lbs and some basic equipment. Because of that, I follow the Fierce 5 Full Body Dumbbell Routine with a few changes.

I lift 3 days a week, rotating workouts.
Week 1: A, B, A
Week 2: B, A, B

Workout A:
Walking lunges, dumbbell bench press, dumbbell rows, reverse flies, tricep pushdowns, concentration curls, crunches, bicycle crunches, hanging leg raises

Workout B:

Single-leg squats, overhead press, lat pulldown, calf raises, standing bicep curls, skull crushers, weighted sit-ups, planks, hanging leg raises

On rest days, I do cardio like jump rope, burpees, or running—anything that keeps my heart rate up.

Each workout is only about 30–45 minutes. I don’t spend a ton of time in the gym, and I think most of my progress came from my diet.

Diet:

Calorie goal: 1,800 calories per day
Actual intake: usually 1,400–1,600 calories

Macro goals:

• 150+ g protein
• Under 160 g carbs
• Under 60 g fat

My daily eating plan is usually pretty similar:

Breakfast: ½ cup oats with a banana

Lunch: Lean Cuisine meal (usually chicken-based)

Snacks: Whey protein (2 scoops) and fruit like apples, oranges, or pears

Dinner: Flexible, as long as it fits my macros (this lets me eat things like pizza or fast food if I want)

Before bed: 1 can of tuna (or 2 if I’m low on protein)

Supplements:

Whey protein: Optimum Nutrition (2 scoops daily)

Creatine: Six Star Creatine Monohydrate (5 g daily)

Multivitamin: One-a-Day Men’s Health (1 pill daily)

Pre-workout: C4 Sport Blue Raspberry (1 scoop on lifting days only)