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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

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This Guy Lost 9Kg And Sculpted A Six Pack In Just 13 Weeks

This Guy Lost 9Kg And Sculpted A Six Pack In Just 13 Weeks

Small Diet Changes And A Push-Pull-Legs Routine Helped This Guy Drop 23Kg

Small Diet Changes And A Push-Pull-Legs Routine Helped This Guy Drop 23Kg

Quitting Junk Food Helped This Guy Drop 68kgs In 8 Months

Quitting Junk Food Helped This Guy Drop 68kgs In 8 Months

This Guy Cut His Weight In Half After Getting A Wake-Up Call Over His Health

This Guy Cut His Weight In Half After Getting A Wake-Up Call Over His Health

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3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

How This Guy Lost 45kg Without Setting Foot In A Gym

How This Guy Lost 45kg Without Setting Foot In A Gym

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4 Changes You Need To Make If You Want To Lose 5kg

4 Changes You Need To Make If You Want To Lose 5kg

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

Former AFL Star Darren Jolly Shares Major Body Transformation

Former AFL Star Darren Jolly Shares Major Body Transformation

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

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This Guy Fixed His Diet To Lose 80 Kilogram And Get Jacked

“This has been one of the hardest things I’ve ever had to do in my life, but also one of the most rewarding." - by Jesse Hicks
  • 20 Sep 2019
This Guy Fixed His Diet To Lose 80 Kilogram And Get Jacked

For as long as he can remember, Ryan Lensman was heavy. “I’ve seen pictures from when I was very young, and thin,” the 30-year-old administrative assistant from Long Island, New York, says, “but I don’t remember looking that way.” An unhealthy diet and lack of exercise led him to hit 163kg. He felt terrible—constantly sweating and out of breath—and hated looking at himself in the mirror. He rarely let anyone take a picture of him. But no matter how bad he felt, and how much he hated looking at himself, he kept on eating.

That had to change once he was diagnosed, in October 2017, with Type 2 diabetes. He’d gone to the doctor with what he thought were symptoms of a urinary tract infection, only to have the doc send him to the emergency room. When the diagnosis came back, he realised his whole lifestyle needed an overhaul.

He honed in on his diet—portion control was an obvious first step. Lensman started eating lean meats like white-meat chicken and turkey. He ate a lot of salad and watched his carbs and sugar.

 

rlensman View Profile
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"I may not be there yet, but I'm closer than I was yesterday." -- Chest, Shoulders, Triceps today. Check out @sugarorlife -- 📷: @alisays . -- #fitnessmotivation #lifestylechange #photooftheday #gymmotivation #fitness #sugarorlife #me #instagram #instamood #love #inspirationalquotes #inspiration #inspirational #inspiringquotes #happy #follow #selfie #spring #planetfitness #gym #weightloss #weightlosstransformation #weightlossjourney #progresspic

Then he introduced cardio. Slowly at first, walking a mile a day. Eventually he got that up to six miles, spread throughout the day. And he started lifting weights, with a pair of dumbbells in his room that he’d use every other day. This January, he joined a gym—now he’s lifting six days a week: chest, shoulders, and triceps on Monday, Wednesday and Friday; back and biceps on Tuesday, Thursday, and Saturday; and leg days twice a week. He’s dialled back his cardio to a fast workout in the morning and a three-mile walk after dinner.

When he first started, he was doing it all on his own. When he decided to add weight lifting, he turned to a friend who was a former bodybuilder to help him train. “Just seeing the numbers on the scale go down, and my clothes getting bigger was enough to keep me motivated,” he says. “Constant cheering from friends and family helped keep me motivated as well. Always great to have people you love in your corner.”

RELATED: This Guy Gave Up Drinking And Partying To Drop 30kg And Get Shredded

In a year and a half he went from 163Kg down to 81, his target weight. “I think I was averaging about 1kg of weight loss a week,” he says. His health has improved, and so has his self-esteem. “I never really entered the dating world before, because I was terrified of being shot down, which in my head, was an absolute certainty,” he says. “Now, I’m in a relationship with a great girl, and couldn’t be happier.”

For a long time he’d been self-conscious of how much he weighed, and what kind of person he believed that made him. “The scale has gotten in my head a lot, and I wouldn’t wish that feeling on anyone,” he says. But with the support of family and friends (and in part by not checking his weight more than once a week), he’s completely changed himself.

“This has been one of the hardest things I’ve ever had to do in my life, but it has also been one of the most rewarding,” he says. “I’ve learned so much about myself since I started this journey, and my willpower is much stronger than I ever knew.”

This article originally appeared on Men's Health

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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

This Guy Lost 9Kg And Sculpted A Six Pack In Just 13 Weeks

This Guy Lost 9Kg And Sculpted A Six Pack In Just 13 Weeks

Small Diet Changes And A Push-Pull-Legs Routine Helped This Guy Drop 23Kg

Small Diet Changes And A Push-Pull-Legs Routine Helped This Guy Drop 23Kg

Quitting Junk Food Helped This Guy Drop 68kgs In 8 Months

Quitting Junk Food Helped This Guy Drop 68kgs In 8 Months

This Guy Cut His Weight In Half After Getting A Wake-Up Call Over His Health

This Guy Cut His Weight In Half After Getting A Wake-Up Call Over His Health

{headline}

{headline}

3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

How This Guy Lost 45kg Without Setting Foot In A Gym

How This Guy Lost 45kg Without Setting Foot In A Gym

{headline}

{headline}

4 Changes You Need To Make If You Want To Lose 5kg

4 Changes You Need To Make If You Want To Lose 5kg

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

Former AFL Star Darren Jolly Shares Major Body Transformation

Former AFL Star Darren Jolly Shares Major Body Transformation

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

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