In April 2020 I was 220 lbs / 100 kg , and I decided to take control of my health. Through diet, exercise, and persistence, I got down to 150 lbs / 68 kg by 2024. I'm a 5'10" / 178 cm 46 year old male. In May 2025 I stopped running as much and switched to more core and upper body work, and have gained some weight, so now I'm a little over 160 lbs / 72 kg and my body fat is 12-15%, and feel really good. This is the first time I've spoken about my weight publicly.
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In April 2020 I was 220 lbs / 100 kg , and I decided to take control of my health. Through diet, exercise, and persistence, I got down to 150 lbs / 68 kg by 2024. I'm a 5'10" / 178 cm 46 year old male. In May 2025 I stopped running as much and switched to more core and upper body work, and have gained some weight, so now I'm a little over 160 lbs / 72 kg and my body fat is 12-15%, and feel really good. This is the first time I've spoken about my weight publicly.
Congrats! Did you use any GLP-1 receptor agonists, e.g., semaglutide, since April 2020?
No. I only ran a calorie deficit, cut carbs, fasted in the mornings, replaced lunch with a protein shake, and ran with some calisthenics added.
Congrats. :)
great job!!