50-99 Pounds, Keto Diet, Male

How Alex Lost 65 Pounds With Keto and Bodybuilding

Hi! Tell us about yourself…why did you decide to start losing weight?

My name is Alex, I’m 35 years old and a divorced father of 2 beautiful daughters. Looking back, diet, nutrition, exercise – none of it meant anything to me. I was in a relationship where all we did was eat junk food, and we ate out a lot.

My girlfriend at the time repeatedly told me she liked me heavy and that she wanted to grow old and large together, which eventually got to me. The day I realized I needed to make a change was the day I couldn’t keep up with my kids. I remember them outpacing me, that was the moment I vowed to lose weight, so I could be healthy for them.

What did you do for exercise when you started? Did you change it up throughout your journey?

Starting with the core.

I started my journey at the end of October 2019, weighing in at 230lbs. At first, it was implementing the keto diet and lifestyle. In the beginning, I mostly focused on high-fat ultra low carb and lost 30lbs by the end of December. Once December started, I began doing core exercises, I had always wanted to achieve a 6 pack and felt like I could do it, so I started researching more in adjusting my diet, cleaning up my eating, and working out.

Transitioning to weights.

I bought some weights and a workout bench (pre quarantine luckily) and started lifting. Over time I did more and more research, learned to count my calories, adjust my macros, lift more effectively, and incorporate more cardio. As of the end of October 2020, 365 days after I started, I had lost a total of 65lbs and lowered my body fat % to roughly 12%-13%. I now lift 5x days a week, do cardio 7 days a week and eat right every day.

What did you do for nutrition when you started? Did you change it up throughout your journey? 

Dirty Keto.

When I started, it was a bit of chaos on Keto. I focused on high fats, low carbs, and whatever I had for protein. It was a very dirty version of keto, like burgers from Burger King with no bun. As I learned more and more about clean keto, I transitioned to better higher quality food.

Clean Keto.

I would incorporate avocado, MCT oils, and grass-fed meats into my diet. Over time I learned about tracking my calories, bought a food scale, and broke my macros down to lose weight. As I transitioned into bodybuilding, I started to up my calories and protein intake, which is where I’m at now. I do take multivitamins, potassium, magnesium, and fish oil to supplement my diet. For muscle growth, I do drink pre-workout and creatine.

How did you stay mentally strong when it was tough? Did you ever give up? How did you recover?

Weirdly enough, it never got too hard for me. I saw the change I wanted and stayed focused and determined. Eventually, it became my way to focus, to drown out the world, and mentally clear my mind from my past relationship to covid, work, and anything else that I found chaotic.

Did you use any sort of trackers/apps/scales to track your progress?

I track all my food in the app TotalKetoDiet. I use this app probably 100x a day tracking everything I eat. I also have a food scale which is now my most used tool in the kitchen!

When did you start to notice progress?

I noticed it the most when a family member actually pointed it out. They showed me a picture from when I visited in September of 2019 compared to January 2020. Then as time went on, I could see my ribs and feel hips bones, that’s when I knew progress was happening. I started in a size 38 jean, now I wear a size 32!

Do you have any “hacks” or “secrets” that helped you succeed?

Especially in summer, the first thing I would do every day is going for a walk right after I wake up, a quick 30 minutes to just clear my head, get the blood moving. These were clutch and really set the tone for my day. It’s winter now and a bit colder, I still try to get out but if not, I’ll ride my stationary bike for 30 and get the blood moving!

What advice would you give to beginners who are looking to lose weight?

1 – Consistency is key. It won’t happen in a week or month, this is a change that will take a lot of time. Staying focused on your goal, understanding why you’re doing it, and reminding yourself that you will be stronger each day, will push you to that next level. 

2 – Exercise is important but your nutrition is critical. You can work out all you want but if you don’t adjust what and how you eat, you won’t see the progress you desire.

3 – Have fun with it! It’s a drudge, but it’s worth it and I find it to be a ton of fun.

Do you have any fitness books/podcasts/websites that you’d recommend and why?

Athlean-X – Lifting

Jeff Nippard – Lifting

Thomas Delauer – Keto

Where can we find more about you?

Honestly, my IG is primarily used for my car! But feel free to message me on IG with any questions at @theory_wrx. 

Would you like to share YOUR story on How I’m Fit?

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