How I Lost 35 Pounds in 100 Days

The Why Behind the Transformation

At 205 pounds, I was stuck. Not physically, but mentally. I'd tried every diet fad, every "quick fix," and nothing worked long-term. The problem wasn't the programs—it was me. I didn't have a system. I didn't have consistency. I didn't have accountability.

In 100 days, I went from 205 to 170 pounds while gaining muscle. But more importantly, I built a system that doesn't rely on motivation. This article breaks down exactly how I did it.

The Three Pillars of My Transformation

• Progressive Overload Training - Working harder every single week
• Precise Nutrition - Hitting macro targets consistently
• Daily Accountability - Tracking everything, every single day

Pillar 1: Progressive Overload Training

This is where most people fail. They go to the gym, do the same weight they did last month, and expect different results. That's not how muscle growth works.

Every single week, I increased:

• Weight lifted (even 5 pounds counts)
• Total reps per exercise
• Density of work (more exercises in less time)

I followed the Push/Pull/Legs split, hitting each muscle group twice per week. This program forced progressive overload because I had to beat my previous numbers or match them with better form.

Pillar 2: Precise Nutrition

At 205 pounds, I calculated my TDEE at roughly 2,800 calories. For fat loss with muscle preservation, I ate 2,300 calories daily—a 500-calorie deficit.

But calorie count alone doesn't work. I needed to hit my macros:

• Protein: 200g (40% of calories)
• Carbs: 260g (45% of calories)
• Fats: 77g (15% of calories)

High protein was non-negotiable. It preserved muscle while the deficit burned fat. I ate the same 10 meals on rotation—no complexity, just consistency.

Pillar 3: Daily Accountability

Every morning, I weighed myself. Every workout, I logged my numbers. Every meal, I tracked macros. This wasn't obsessive—it was liberating.

Tracking removed all guesswork. When I didn't lose weight, I didn't wonder why. I could see exactly what went wrong. Did I skip workouts? Did I overshoot calories? The data told the story.

The Numbers by Phase

What I Learned

This transformation taught me that fitness isn't complicated. It's just this:

1. Pick a proven program (mine was Push/Pull/Legs)
2. Track everything (weight, workouts, food)
3. Show up every single day
4. Make small improvements weekly
5. Repeat for 100 days

The magic isn't in the program. It's in the consistency. It's in knowing that you're doing the work, and the results have to follow.

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