Male Weight Loss Transformations

Sameer’s Weight Loss Story

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Sameers Weight Loss StoryThroughout middle school and high school, Sameer was never happy with his physique. So at the end of college, he decided that it was time to change. Read on to learn how he shed 65 pounds right here! 


Vital Stats

Name: Sameer Sontakey


BodySpace: sontakey


Age: 21

Height: 5’6″

Weight: 220 lbs

Body Fat: 25%

Waist: 44″


Age: 23

Height: 5’6″

Weight: 155 lbs

Body Fat: 10.3%

Waist: 33.5″

Why I Got Started

Ever since middle school I was generally unhappy with how I appeared. I became a very cynical and angry person with very low confidence, self-esteem and perceived self-worth. By my last year in college, I decided that I wanted to make a change.

How I Did It

I decided during my last year in college that I wanted to do something about my appearance. It definitely helped to have friends with similar goals.

We would go as a group to the college gym and work out at least 4 times a week at midnight. Being consistent about working out and dieting helped me see a massive difference within a single month.

I was able to lose 20 lbs in the first month! After seeing these results, I became even more motivated. People would notice my transformation and compliment me on it and that helped a ton as well.


* EAS Myoplex


I made sure to cut my bad eating habits that I had been accustomed to. I gave up on eating large and greasy meals and even gave up drinking soda of any kind and replaced it with lots of water.

Most days I would eat a lot of salad with low fat dressing and a healthy sandwich. This alone helped me lose 20 lbs within my first month.


At the time, I did not properly split my routine into body parts. I basically did these exercises (based on what I felt like doing) at least 4 times a week:

Full Body: 4 Times Per Week

* Standing Calf Raises: 3 sets of 15 reps

* Crunches: 3 sets of 20 reps

* Triceps Pushdowns: 3 sets of 10 reps

* Dips: 3 sets of 10 reps

* T-Bar Rows: 3 sets of 10 reps

* Lat Pulldowns: 3 sets of 10 reps

* Seated Cable Rows: 3 sets of 10 reps

* Alternate Dumbbell Curls: 3 sets of 20 reps

* Barbell Curls: 3 sets of 10 reps

* Cardio: 30 minutes

Suggestions For Others

Be patient and persistent! You cannot expect results overnight. Also, make sure you weigh yourself at the same time of day to see a more accurate weight change. If it helps, take before and after pictures as well.

Source: Bodybuilding

Originally posted 2012-07-29 10:24:58. Republished by Blog Post Promoter

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