30 Seconds Summary
Long-Term Transformation Story

  • In 2013, weighed 320lbs, faced depression and life challenges, but decided to transform life starting with a simple gym workout.
  • Began making dietary changes, like cutting soda and fast food, used My Fitness Pal to track calories, leading to a significant weight loss of 130lbs.
  • Faced setbacks in 2016, gaining weight back to 208-210lbs, leading to the use of RP diet templates for structured eating.
  • Adopted a protein-rich diet from RP, focusing on powerlifting goals while managing body fat and nurturing a healthy relationship with food.
  • Achieved weight loss to an all-time low in the 180s, overcame serious injuries, and returned to powerlifting with personal bests in squat, bench, and deadlift.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Small, Long Term Changes and the Power of Science

Small, Long Term Changes and the Power of Science “I tried that supplement, and it didn’t work.” “I focused on closer stance squats for 3 whole weeks but they didn’t get my legs any bigger.” Before most people buy into a new supplement or technique in the fitness world, they usually like to try it o…

Renaissance Periodization

Dr. Mike Israetel, Co-founder and Chief Sport Scientist

Read Summary in 30 Seconds

Is Metabolic Damage Wrecking Your Long-term Dieting Success?

The more you know about metabolic adaptation, the better you can avoid it! Check out the research and let knowledge be your power.

Biolayne

Rudy Mawer

Read Summary in 30 Seconds

Where is the Evidence for Long-term Weight Loss Success?

In one of its main areas of inquiry, nutrition science is stuck in a rut. Here, we try to get to the bottom of what success actually means.

Biolayne

Alan Flanagan

Read Summary in 30 Seconds

Cardio and Lifting - Cardio won’t hugely impact your gains in the short run, and may be beneficial for strength and size in the long run

Attention cardio-phobic lifters: When programmed correctly, combining cardio and lifting can actually improve your results and your body composition.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Gaining ground: a simple method to ensure long-term progress

The most successful method of long-term strength gains I’ve come across: gaining ground. Here’s how it works: You get a plate&quarter weight that you absolutely own (i.e. 95, 135, 185, 225, 275, etc.). That’s your weight. It’s not your PR. It’s a weight you can hit every time you enter the gym,…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds