100+ Pounds, Male, Natural Weight Loss

Nutrition + Workout Plan: How Nick Lost 130+ Pounds in 2 Years

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

Pre-Weight Loss

I had discovered a YouTube channel of a guy named Brix Fitness and saw his weight loss journey so I thought to myself if he can do it, so can I! The next day I got a gym membership and the following week I showed up at 5 am and have been doing that every day since!

The reason I started my journey is that I had recently become a father and my weight was affecting my relationship with my son because he could not even crawl and I was getting tired while just holding him. I always envisioned myself to be that dad that played and coached my child in sports but I knew if I stayed on the path I was on, that was not going to be the case.

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

When I first started, I had a buddy who was a trainer and director for LA Fitness. He drew me up a workout plan which consisted of push and pulls days. One day I would do pull workouts and the next would be the push and I would alternate throughout the week.

When I first started, I would work out Monday through Friday for roughly 1 hour a day before work and then would take my lunch break and walk for 15-30 minutes.

I would also take my wife and son for walks after work as well to burn more calories.

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

At first, I just weighed and measured my food to count calories and macros, no specific diet. Once I got a feel for things, I began what people call carb cycling where one day you have high carbs, low carbs the next, no carbs, and then start over. I then switched things up again to a low carb diet, not keto but as low carb as possible. I tracked my calories, macros, and weight in the application called MyFitnessPal to keep me on track.


The foods I ate the most were high protein foods like chicken, fish, yogurt, cottage cheese, and things of that nature. I also ate a lot of green vegetables since they are the most nutritious and have the most benefits. If I were to have carbs, it would be brown rice or sweet potatoes and if I were to have pasta, it would be the protein plus kind.

All the supplements I used have been from a company called MusclePharm. I use their combat protein, creatine, BCAA’s, pre-workout, and protein bars. They have great tasting products that actually work because I tried different brands and the start of my journey and they didn’t taste good and or didn’t provide results.

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

Every day has been tough while on the journey, the easy days were days I was not sticking to my plan. My wife and son have been my motivation when things are tough. When I am going for that last rep and I am struggling, I put my family in a life or death situation that all depends on me getting that last rep up to save them. Some people may think it’s drastic but it works for me.

Even today, when I have a hard day, I just look back at all the goals and things I have accomplished and it keeps me going forward.

To anyone reading this, this journey is difficult but so rewarding so I would encourage you to start any way possible. Start by just eating healthier like replace soda with diet soda, eat only half the candy bar versus the whole thing. Do not go cold turkey on how you are currently eating because if you go from eating what you are to chicken, broccoli, and brown rice, you will probably quit. 

As a husband, father, full-time employee who sometimes works OT, if I can commit and do this, you can too but you have to start. 

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

I used MyFitnessPal to track my calories, macros, and weight. I have a scale at home where I started by weighing myself weekly but now I weigh myself monthly.

I had a pdf version of all my workouts where I would write them down in a notebook and keep track of which workout I did, the weight, the reps, and the sets.

When did you start to notice progress?

I started seeing results immediately since I was eating super healthy and the weight began to fall off. I started off losing 2-5 pounds a week, one week I lost 6 pounds but as you lose more and more, you will hit plateaus and or stalls.

I just had to adjust my diet by dropping calories a little more or remove a serving of carbs to confuse my body.

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

Find foods you enjoy that are low calorie that you enjoy so if you need a snack, you don’t throw your day away. For instance, a serving of regular peanut butter is roughly 200 calories, I love PBfit because it’s only 70 calories for the same serving and has 8g of protein in a serving.

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

  1. This journey is very difficult but very rewarding so never give up.
  2. You didn’t become overweight overnight so do not expect to lose weight overnight.
  3. If you want to live long/longer, you need to build healthy habits that will turn into a healthy sustainable lifestyle.

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

@porro92 and @Dusty_lost_300lbs are some great motivation people on Instagram who motivate me every single day with their stories.

Where can we find more about you?

NickPutsInWork is my handle on Instagram and Twitter, I have a YouTube as well but do not post very often

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

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