100+ Pounds, Keto Diet, Male

How I Lost 140 Pounds With Keto (Male)

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

I started Keto back in 2014. Keto has always been a diet but was only really used medically to my knowledge. I was somewhere around 340lbs. I stopped getting on the scale at 320lbs but I could tell I got a bit bigger. My roommate at the time had also put on 50lbs and came home one day saying he is going on the Keto diet. As I sat there in my computer chair with my stomach touching my elbows, I figured I would join him.

We were both pretty into Reddit at the time and I searched on there and found a pretty big community. It seemed simple enough. We went to Costco and bought a bunch of food and after the first week, I had dropped 10lbs. Figured I would stick with it and see where it went. I had always been the fat kid my whole life and never attempted to do anything about it. Felt like it could be a fun experiment and the longer I stuck with it the more the results came in.

What was your workout routine? Can you give us what a typical week looked like for you working out?

So I started my diet in 2014. I didn’t actually start working out until 2017. In 2017 I had lost weight and got down to about 170lbs. I work an office job and am a huge introvert so my schedule was basically going to work, sitting all day at a computer, then going home and playing video games or watching movies. So while I was losing weight I lost a TON of any muscle I had as well.

In 2017 I had sought out treatment for heroin addiction. I was going through an outpatient program and getting medication assistance to keep from withdrawals and doing group and one on one counseling sessions 3 times a week. Being soberer, although not completely, I began getting a bit stir crazy. A friend one day told me he wanted to start the gym. Said he would pick me up at 4 AM. I didn’t like the idea, but I decided to try it as after sitting at my desk all day I would be exhausted just from basically not moving. Usually, I’d lose all motivation and would just go home, so I figured If I made it the first thing I did every day, I may be able to stick with it.

A friend picked me up at 4 AM and we went to the gym. I was just a deflated balloon basically. Smaller, but nothing but loose skin. I had gotten much weaker than when I was in 9th-grade high school football. After that gym session, I got home and went to work and noticed how much more alert and a bit more positive I was through the day. After that day, my friend didn’t go to the gym again, but I woke up and got my own membership and have been going ever since.

Since the beginning, I’ve always worked out Monday through Friday. I started with a routine, from the Ketogains Website. Called the 5×5 program. I did that for about 2 months and noticed I was getting much stronger than where I was. I didn’t like planet fitness having smith machines though as it made a few exercises from the program a bit difficult. After I hurt my back using the bad form on a lift with the smith machine, I took it easy for a bit and decided to do my own thing.

In the beginning, I used to start with 20-30mins of Cardio then do my lifts. My routine these days are every day having a focus on 2 different muscle groups:

Monday – Chest, and Triceps

Tuesday – Core and A little more Cardio

Wednesday – Back and Biceps

Thursday – Core, and Cardio

Friday – Legs and Shoulders

Saturday/Sunday – Typically rest days, but sometimes I do go at least one of the days and I will just do whatever feels right.

Now I do my lifts first and it takes a majority of my time. Whatever muscle group day it is, I will try and do 4 Sets on every machine available to that muscle group, as many reps as I can until I exhaust the muscle, going up in weight on each set. I will also do different bodyweight exercises. Dips/Pullups, Hanging leg raises, walking weight lunges, etc. These will all be a mixture of Push/Pull, I just do whatever is available to me. I end the workout with about 10-15 mins of some sort of cardio. Typically this was the treadmill, but I’ve been doing a lot of StairMaster lately, especially due to gyms requiring you to wear a mask. I just find it a bit easier to breathe on the StairMaster instead of the treadmill.

On Tuesdays/Thursdays, I try to do 20ish mins of cardio. I have 2 days dedicated to the core because after my back injury It would be very sore and my disc would slip very often. I heard a strong core is the best remedy for back pain and since doing 2 days for core each week, I definitely notice a difference in my pain so I just stuck with it. I’m usually at the gym from about 5 AM to 6:30 AM. I could probably bump up the intensity, but I like being there and zoning out, it’s good therapy.

I haven’t done any research or anything as to why I do my routine the way I do. I really don’t KNOW what I’m doing. I just show up and do stuff and so far I’ve had pretty decent results. The progress seems a lot slower than the weight loss was though. Just be patient and keep at it. Results will come. If you want them quicker, then actually be one of those people that weigh out their food and tracks their macros/calories. As dedicated as I am, I’ve never been one of those people. I just know what to eat but tend to overeat a lot still. I do want to one day experiment a bit and try some things regarding diet and tracking but I need other pieces of my life to fall in place first.

What was your nutrition like? Can you give us what a typical day of eating looked like?

I’m really pretty simple food-wise if I’m the one that makes it. Just protein and some sort of green vegetable are 90% of my meals. The meat/Protein being the main focus. Following the Keto diet with times through the year I will randomly go to Carnivore.


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A post shared by Justin (@started_at_300_now_we_here)

Foods I eat a lot: Steak (ribeye mostly) Ground Beef, Chicken Thighs (skin on), Chicken Wings, Brussel Sprouts, Mushrooms, Bacon, Yellow Squash/Zucchini, Olives, Pickles, Tuna Salad, Chicken Breast, Broccoli, Cauliflower, Spinach, Cucumber, Almonds, Pumpkin Seeds, Peanuts, Pecans, Pistachios, and a ton more I’m probably spacing out on or just don’t eat as often as the above. All meals/snacks would just be a combination of everything listed.   

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How did you stay motivated to lose weight? Did you ever slip up?

I’m usually one of the most unmotivated people ever. Being an addict though, I get addicted to all kinds of things. Whatever makes me feel good. With weight loss, It was seeing the number on the scale go lower and lower. Once I stopped losing weight and was maintaining, my life got stale.

I started working out and got the endorphins and dopamine rush that comes with it and that became my new addiction. It’s the one thing I look forward to each day unless there is some circumstance that keeps me away from it like traveling and stuff.

When did you start to notice progress?

For weight loss, it was when my clothes started getting way big on me. I used to wear XXXL Shirts and was pretty poor and irresponsible with my money so I never bought new clothes. Once I finally did, I got into an XL shirt. Not very long after, a Large, Now I commonly wear mediums but with my body getting a bit bulkier I am considering going back up to Large. Waist went from size 44 pants to 32. 

For exercise, it was noticing my abs start to form under my loose skin. Being able to flex individual muscles. Just generally getting stronger. When I first started, I wasn’t able to bicep curl 15lb dumbbells for 3 sets of 8 reps. Today, I can do bicep curls with 50lb dumbbells for 4 sets, passed 8 reps.

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

I tried, but I didn’t stick with it. Just too much work for me. I just know what food is ok for me and know which muscles I have to work out each day. I do believe it is the best way to go if you really want to see results fast, but I just don’t have it in me. Yet.

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

Just stay committed to whatever it is you’re doing, whether it be diet or working out. I was always told weightloss is 70% Diet, 25% Physical Activity, and 5% genetics, which means if you want to lose weight, if you want to see progress in the gym, you HAVE to be concerned with what you’re putting in your body. When I grew up all of my food came from a box or could be cooked in the microwave. It wasn’t until I was 24 that I actually learned about food.

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

If you do the Keto diet then definitely check out ketogains.com. Tons of advice on there. Besides that, that’s all I really know. Haven’t checked out any books or podcasts regarding fitness personally. The closest I’ll get is when Joe Rogan or some other podcast will have a fitness person on their podcast, but I typically listen to podcasts for the comedy. Or True Crime, haha. 

What is your best advice to beginners who are looking to lose weight?

There are many ways to get discouraged. Just because the scale doesn’t move for a week does not mean things aren’t happening. Stick with a healthy diet of REAL food, get some sort of activity every day (I prefer weight lifting, but Cardio is good too), and just be consistent.

Body Measurements are way more accurate in determining your progress than the scale is. 

Where can we find more about you?

I’m a pretty private person. I only really have my Instagram: @started_at_300_now_we_here. My profile is public, but I don’t put a whole ton of super personal stuff on there. Can just see what I eat and see proof that I went to the gym that morning. Also memes.

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