How I Lost 118 Pounds: The Power of Whole Foods, Consistency, Cardio, And Strategic Weightlifting

A Simple, Relentless Approach

Losing 118 pounds wasn’t about some magic diet or secret supplement. It was about eliminating the noise, focusing on whole foods, and staying consistent. For eight months straight, I ate the same meals every day, building a routine that turned discipline into second nature.

My Meal Plan: Simplicity and Consistency

• Breakfast: 3 eggs with sourdough bread

• Lunch and Dinner: Grilled chicken with sautéed spinach and white rice

My Training Routine: Discipline Meets Intensity

I didn’t just change my diet—I transformed the way I trained. I stuck to the same weightlifting regimen I used in football, focusing on heavy compound movements. But I didn’t stop there. I integrated advanced techniques from Hany Rambod, including FST-7 (Fascia Stretch Training), which pushed my muscles to their limits.

This blend of old-school strength training and advanced hypertrophy techniques kept my workouts intense and effective, helping me preserve muscle while burning fat.

Reflections: What I Would Do Differently

Looking back, if I could do it again, I would diversify my food options. Eating the same meals every day made it easier to stay disciplined, but it also became monotonous. Having a bit more variety would have made it easier to maintain consistency without feeling restricted.

The Results

After eight months of relentless discipline, I had lost 118 pounds, gained an understanding of balanced nutrition, and developed a mindset of unwavering consistency. This journey didn’t just change my body—it changed my life.

Are You Ready for Your Transformation?

At Tdub Fitness and Nutrition, I help others achieve their goals with the same principles that transformed my life. If you’re ready to build discipline, reclaim your health, and become the best version of yourself, let’s get started.