Male Weight Loss Success Story: Matt Sheds 100 Pounds With Healthy Lifestyle Changes

After Matt’s boss dragged him to a locker room and made him stand on a scale – Matt knew he wanted to make a lifestyle change. Read more about how Matt lost 100lbs and cut 11 inches from his waist size below! 

Vital Stats

Name: Matt Hollingsworth


BodySpace: matth0679


Age: 20

Height: 5’10 1/2″

Weight: 283 lbs

Body Fat: 35%

Waist: 44″


Age: 21

Height: 5’10 1/2″

Weight: 183 lbs

Body Fat: 13.5%

Waist: 33″

Why I Got Started

At 283 lbs I was normally the biggest guy in the room at any given time. If I was in a group of friends I was always the fat kid and I had pretty much accepted that and would even crack jokes at my own expense. I realized that I was a disappointment to my family, friends, and especially myself. Finally, after seeing some pictures of myself and how out of hand it had gotten, I decided to make a change.

How I Did It

What started it all was my manager at work dragging me to the gym and me weighing myself in the locker room. Previous to that I had not weighed myself in months, probably because I was afraid of what I would see, but when I saw that I was quickly approaching 300lbs it made me sick to my stomach.

From that day on, my lifestyle totally changed. I went from eating probably 3000-3500 junk calories a day, to eating 1600-1800 clean calories a day. This was an overnight change and I have not gone back since.

I looked at hundreds of the transformations on to see how to model a diet for what I wanted to do, and then followed it exactly from then on.

The diet became easy for me, but it was the training that was hard. I didn’t even mind lifting that much, but I hated doing cardio. Fortunately after forcing myself to do both for several months, I became obsessed and would even feel guilty if I missed a single workout.

Luckily I had motivation from many people like my co-workers and my roommate/workout partner to keep me going. It’s hard to see the changes in the mirror when you look everyday, but people notice and it is the constant positive reinforcement that kept me going.

As I went along I had the idea that I was only going to lose 60 lbs, but then when I got to that point I was still very unsatisfied, so that number went to 80, and then finally 100. Now I am more or less happy with my weight, but I still need to lose 3-5% more body fat.


* Gaspari Nutrition Myofusion

* Controlled Labs White Flood

* Scivation Xtend

* Opti-Men

* Fish Oil

* PrimaForce Max CLA

* Universal Animal Cuts

* SciFit Kre-alkalyn

* L-Carnitine

* Optimum Nutrition Casein Protein

* Whey Protein Isolate

Note: Supplement schedule and dosages below in Diet section.


My diet is very strict but very diverse. I always aim to eat about 250 grams of protein, 120 grams of carbs or less, and 90 grams of fat. For the first 5 months I was extremely low carbs, but since then I have slowly reintroduced them more into my diet in order to maintain energy levels and muscle recovery.

I taper carbs off towards the evening and drink at least a gallon of water per day. In the first 5-6 months I had only two cheat meals but now I allow myself one every 1-2 weeks. I kind of throw in veggies whenever I feel like it, but I aim for 2-3 servings a day.

Meal 1:

* ½ cup Oatmeal

* 1 serving Gaspari Nutrition Myofusion

* ¼ cup Blueberries

* ¼ cup Almonds

* 1 serving Opti-Men

* 1 serving Fish Oil

Meal 2:

* 60g Whey Protein Isolate

* 1 serving Universal Animal Cuts

* 1 serving PrimaForce Max CLA

Meal 3: Pre-workout

* 6oz Chicken Breast

* ½ cup of Black Beans

* ¼ cup of Almonds

* 1 serving Scivation Xtend

* 1 serving Controlled Labs White Flood

Meal 4: Post-workout

* 1 Apple

* 30g Whey Protein Isolate

* ½ cup Plain Greek Yogurt w/ Blueberries

* 1 serving SciFit Kre-alkalyn

Meal 5:

* 6oz Chicken Breast

* 6oz Green beans

* 2 tbs Natural Peanut Butter

* 1 serving L-Carnitine

Meal 6:

* 25g of Optimum Nutrition Casein Protein

* 2 tbs Natural Peanut Butter

* ¼ cup Blueberries


I do three 20-minute sessions of HIIT/ week and do abs at least 2 days a week for 15 minutes or so. For abs I always do something different and try new things.

Day 1: Chest/Triceps

* Incline Dumbbell Bench: 3 sets of 8-12 reps

* Barbell Bench Press: 3 sets of 8-12 reps

* Incline Dumbbell Flyes: 3 sets of 12-15 reps

* Dips: 3 sets of 8-12

* Decline Skull Crushers: 3 sets of 8-12 reps

* Close Grip Bench Press: 3 sets of 8-12 reps

* Rope Pushdowns: 2 sets of 8-12 reps

* Bench Dips: 2 sets of 8-12 reps

Day 2: Back/Biceps

* Deadlift: 3 sets of 8-12 reps

* Pullups: 3 sets of 6-10 reps

* Barbell Bent Over Rows: 3 sets of 8-12 reps

* One Arm Dumbbell Rows: 3 sets of 6-10 reps

* Wide Grip Pulldowns: 2 sets of 8-12 reps

* Barbell Curls: 4 sets of 8-12 reps

* Alternating Dumbbell Curls: 3 sets of 8-12 reps

* Incline Dumbbell Curls: 3 sets of 6-10 reps

Day 3: Rest

Day 4: Shoulder/Traps

* Dumbbell Military Press: 3 sets of 8-12 reps

* Side Lateral Raises: 3 sets of 8-12 reps

* Front Raises: 3 sets of 8-12 reps

* Low Pulley Row To Neck: 3 sets of 8-12 reps

* Upright Rows: 3 sets of 8-12 reps

* Barbell Shrugs: 2 sets of 6-10 reps

* Behind The Back Barbell Shrugs: 2 sets of 8-12 reps

Day 5: Legs

* Squat: 3 sets of 8-12 reps

* Leg Press: 3 sets 12-15 reps

* Leg Extension: 3 sets of 12-15 reps

* Leg Curls: 2 sets of 12-15 reps

* Stiff-Legged Deadlift: 2 sets of 12-15 reps

* Seated Calf Raises: 5 sets of 20 reps

* Standing Calf Raises: 5 sets of 20 reps

Day 6 And 7: Rest

Suggestions For Others

To meet my goal, I submersed myself in the bodybuilding world and learned everything that I could about supplementation, nutrition, and training so that I would waste as little time as possible on doing things that could send me in the wrong direction.

The diet is key, and I realized in the past that you cannot out-train a bad diet. The best way to go about dieting to lose weight, in my opinion, is to accept it as a lifestyle change. I realize that if I go back to eating how I used to I will go right back to where I started so I have come to grips with the fact that I will be eating like this from now on. The key is to accept that, so that way you don’t go out of control after you meet your goals.

Source: Bodybuilding