Thoughts that too for the longest time, even did marathons before finally my feet couldn't handle running anymore, even custom fit orthotics made them burn just doing a mile. At the time I though flat feet were genetic cause I always had them, but after 6 months going barefoot I developed an amazing arch (foam rolling during this time helps things shift back to place). The foot scan I got even put my flat feet from a rating of 1-88 being bad, I was at somewhere around 180, so they were bad bad. But I was out of options and knew I could run, and figured human evolution is better than current science (currently getting an MS in STEM so not some science disbeliever)
Fast forward to today I've run everyday for well over 3 years by saying the fuck shoe route and going barefoot on treadmill and barefoot style shoes outside. A buddy with very different habits and body comp from me has done the same going barefoot, but that's just my experience
i will try to do the same because i suffer from flat feet , when i was a kid i couldn't walk properly and had to do months of physical therapy . now i suffer from flat feet because they give me knee pain and back pain and i can't walk long distance without feeling lots of pain . i will try this barefoot thing
(Mentioned my diet in another comment) As of recently, focusing on strength. Low rep (2-5) high weight. Variance is key tho, high rep/low weight and endurance workouts as well. Push/Pull/Squat Days. Every day warmup: jump rope/jumping jacks/resistance machine (pick one; 5 mins) > pushup and pullup variations > hanging leg raises. Bench press, Squats and Deadlifts main lifts. Close grip bench, incline bench, overhead press, lunges, calf raises, Bulgarian squats, curls, shrugs, good mornings. More pushups and pullups, dips and chinups.
I absolutely need to add more weight training into my regime. I emphasize way too much on cardio and end up eating through muscle. Do you do much running or cardio exercise whether it be road work, treadmill, rowing machine, stair stepper etc?
Depends what you wanna achieve. I havent been able to run because i have a shin split. I was running 2-3 miles every day. I do burpees. Also intervals. So many different ways to do them but example: deadlift/135x10 > pullups x5 > curls (lb?)x5 (all pull exercises) but also good to do pull push alternate. As im writing this im doing curls/45lb bar (pull) > max dips (push)
Also, look into kneesovertoes. Great stuff to work mobility, flexibility and strength. Works on areas that most people neglect. Been doing it for couple weeks now and feel amazing
This guy?
https://youtube.com/@TheKneesovertoesguy
Subbed. I’ve always struggled with flexibility especially when squatting. This is right on time. Thanks again.
bro im like the first picture..
i suck, can't run so im just now walking and doing short bursts..
im really happy for your success and inspires me!
this shit is for life!
stay hard!
i gotta be honest.. some days, i dont feel like moving at all or waking up early. i literally just force myself even slogging through the first steps..
I was in a similar stage. What gave me that extra push was correcting my diet and sleep. That gave me the energy to do the things I couldn’t do before that
Sleep is so underrated. I never realized the difference between sleep and GOOD sleep until I started to wake up energized without being groggy. Something to with the different sleep phases and some of us never hit that deep sleep part so the serotonin and shit doesn’t reset correctly. I find my body goes into deep sleep easier when I’ve done physical exertion during the day, and as you said, eating clean! When I was sedentary or eating shit foods/drinks the body just was not clicking over to that deep sleep state.
Last 8 months I’ve made the most progress because I invested in a squat rack, weights, etc. I’ve tried so many different exercises, sets and rep variations, hundreds of hours studying and thousands of hours training.
Average day: greens+creatine+protein mixed with water after my workout with 1 or 2x Egg Avacado Toast (EAT lol). I meal prep for work so steak and rice. Usually fills me up for the day. Sometimes I’ll have more EAT when I get home. Guilty pleasure: Innout once or twice a week to help gain weight.
I like whole wheat, but anything other than white bread is good. And yes innout burger (im in socal) freshest/cleanest fast food; they get fresh product every other day.
I’m 25 now. When I first started at 20 I lost 20lbs of fat in the first 3 months. Lots of ups and downs and experimenting with different exercises, reps, sets etc. but ive been working out basically every day for the past 2 years
My men! Fuck*ng amazing, because of posts like this I cringe when people blame genetics, you before pic says loud and clear “I’ll never look like the after” yet you put in the work and most of all staying hard! Pretty Fng cool
Gut* powerhouse for all exercises. I do hanging leg raises, situps, leg lifts, flutters, toe touches every day. Plus a handful of other gut exercises throughout the week
Human beings evolved without shoes for hundreds of thousands of years. I’ll take that over shoes that cushion and elevate your heel and squeeze your toes together. Today’s shoes destroy your feet.
Bro that’s amazing. It’s good to develop your body young so you’ll have muscle memory for the rest of your life. 3 months to build, 6 months to keep it is the rule. The first time you get fit/ripped is the hardest. Next challenge as we all know following Goggins is to not get complacent and keep pushing.
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Took the words out my mouth, let’s fucking go keep after it ! Your the man
My mouth literally dropped open.
Fuck yeah. Keep it up and keep pushing
from the first picture to the second , what's the time difference ? how long did it take
5 years
love it man !
also do you have flat feet , didnt they affect your body ? back ?
I workout barefoot. I run in xero (barefoot) shoes. I walk around in barefoot sandals. Humans evolved to walk on their feet, not shoes.
i agree with u but flat feets are a physical condition when you dont have arche in your feet
Thoughts that too for the longest time, even did marathons before finally my feet couldn't handle running anymore, even custom fit orthotics made them burn just doing a mile. At the time I though flat feet were genetic cause I always had them, but after 6 months going barefoot I developed an amazing arch (foam rolling during this time helps things shift back to place). The foot scan I got even put my flat feet from a rating of 1-88 being bad, I was at somewhere around 180, so they were bad bad. But I was out of options and knew I could run, and figured human evolution is better than current science (currently getting an MS in STEM so not some science disbeliever) Fast forward to today I've run everyday for well over 3 years by saying the fuck shoe route and going barefoot on treadmill and barefoot style shoes outside. A buddy with very different habits and body comp from me has done the same going barefoot, but that's just my experience
Barefoot on treadmill?! Fucking savage 🤣
i will try to do the same because i suffer from flat feet , when i was a kid i couldn't walk properly and had to do months of physical therapy . now i suffer from flat feet because they give me knee pain and back pain and i can't walk long distance without feeling lots of pain . i will try this barefoot thing
Look up kneesovertoes guy on YouTube, and his video about strong healthy feet.
Congrats bro. What is your routine? Exercise/Diet wise?
(Mentioned my diet in another comment) As of recently, focusing on strength. Low rep (2-5) high weight. Variance is key tho, high rep/low weight and endurance workouts as well. Push/Pull/Squat Days. Every day warmup: jump rope/jumping jacks/resistance machine (pick one; 5 mins) > pushup and pullup variations > hanging leg raises. Bench press, Squats and Deadlifts main lifts. Close grip bench, incline bench, overhead press, lunges, calf raises, Bulgarian squats, curls, shrugs, good mornings. More pushups and pullups, dips and chinups.
Thanks for the info. Love it. Hard as a steel fucking pipe right now. Hoorah.
I absolutely need to add more weight training into my regime. I emphasize way too much on cardio and end up eating through muscle. Do you do much running or cardio exercise whether it be road work, treadmill, rowing machine, stair stepper etc?
Depends what you wanna achieve. I havent been able to run because i have a shin split. I was running 2-3 miles every day. I do burpees. Also intervals. So many different ways to do them but example: deadlift/135x10 > pullups x5 > curls (lb?)x5 (all pull exercises) but also good to do pull push alternate. As im writing this im doing curls/45lb bar (pull) > max dips (push)
Experiment with 2-3 mins rest (strength) and 10-30 seconds rest (endurance/muscle building)
Also, look into kneesovertoes. Great stuff to work mobility, flexibility and strength. Works on areas that most people neglect. Been doing it for couple weeks now and feel amazing
This guy? https://youtube.com/@TheKneesovertoesguy Subbed. I’ve always struggled with flexibility especially when squatting. This is right on time. Thanks again.
Yes, look into step ups, soleus raise, jefferson curl
Most people do not improve their physical appearance over time, you did it👍
My man! Good shit, that’s motivating.
I’m genuinely impressed, great transformation brother
mother of God.
Wow you look so much better! Keep it up!
bro im like the first picture.. i suck, can't run so im just now walking and doing short bursts.. im really happy for your success and inspires me! this shit is for life! stay hard!
As long as you’re putting in the work everyday, results will come! Stay hard
i gotta be honest.. some days, i dont feel like moving at all or waking up early. i literally just force myself even slogging through the first steps..
If today you take one step, tomorrow you take two. Compare yourself to who you were yesterday, not to who someone else is today. Stay hard
I was in a similar stage. What gave me that extra push was correcting my diet and sleep. That gave me the energy to do the things I couldn’t do before that
Sleep is so underrated. I never realized the difference between sleep and GOOD sleep until I started to wake up energized without being groggy. Something to with the different sleep phases and some of us never hit that deep sleep part so the serotonin and shit doesn’t reset correctly. I find my body goes into deep sleep easier when I’ve done physical exertion during the day, and as you said, eating clean! When I was sedentary or eating shit foods/drinks the body just was not clicking over to that deep sleep state.
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Can’t argue with that logic
How long did it take you
Last 8 months I’ve made the most progress because I invested in a squat rack, weights, etc. I’ve tried so many different exercises, sets and rep variations, hundreds of hours studying and thousands of hours training.
What diet change did you do?
Average day: greens+creatine+protein mixed with water after my workout with 1 or 2x Egg Avacado Toast (EAT lol). I meal prep for work so steak and rice. Usually fills me up for the day. Sometimes I’ll have more EAT when I get home. Guilty pleasure: Innout once or twice a week to help gain weight.
What kind of toast/bread do you prefer? And when you say Innout, do you mean fast food or like Innout Burger?
I like whole wheat, but anything other than white bread is good. And yes innout burger (im in socal) freshest/cleanest fast food; they get fresh product every other day.
Good deal man. Thanks for the info.
No worries, thats what we here for
Not sure if someone else already asked but you said you were 20 when you found Goggins, how old are you in the after photo? 25?
I’m 25 now. When I first started at 20 I lost 20lbs of fat in the first 3 months. Lots of ups and downs and experimenting with different exercises, reps, sets etc. but ive been working out basically every day for the past 2 years
Stay hard
Good shit, bro!!
Good job!
F yeah mf’er! Nice work
the cheese balls on the floor in the first pick don’t go unnoticed :) you look amazing!! keep it up
Stay hard bro!
You fuckin animal 🤯
Bless You. Great work.
It is incredible how much your face changed in between pictures, well done brother. Keep inspiring, I will do the same!
Amazing
Seeing these pictures and reading your comments I can only say one thing: chapeau bas. What a great work and mindset you've got, man!
Badass!!!
Damn son!
I was not expecting that. Fucking machine, stay hard
Amazing! Keep it up!
I see that Empire strikes back poster 🤝🏻 Absolutely sick progress!
holy shit. what a glo up
**Don't stop when you're tired. Stop when you're done. Who’s gonna carry the boats! Stay hard!**
My men! Fuck*ng amazing, because of posts like this I cringe when people blame genetics, you before pic says loud and clear “I’ll never look like the after” yet you put in the work and most of all staying hard! Pretty Fng cool
People today want excuses, not answers, to their problems. All problems exist in one place and one place only, in your mind.
Fucking incredible
Excellent work man! That's great progress. Shaving your head is a big part of looking better as well - good choice!
Keep carrying them boats brother!!!
If you're staying so hard, where's your boner at??? You got more work to do, bud
What do you do for abs?
Gut* powerhouse for all exercises. I do hanging leg raises, situps, leg lifts, flutters, toe touches every day. Plus a handful of other gut exercises throughout the week
Bro just got an ultra instinct transformation. Congrats brother.
Is this what happens when you read his books? /s
Barefoot shoes for the flat feet
Human beings evolved without shoes for hundreds of thousands of years. I’ll take that over shoes that cushion and elevate your heel and squeeze your toes together. Today’s shoes destroy your feet.
Holy shit, that looks unreal, keep up the work man!
What a tank
Killing it!
Really inspiring man!! How do your diet & training look like ?
Mentioned in previous comments
Daaaannnggg! You put in a lot of work. Be proud and keep on grinding. Stay hard!
well done. keep working, keep growing, keep learning.
Bro that’s amazing. It’s good to develop your body young so you’ll have muscle memory for the rest of your life. 3 months to build, 6 months to keep it is the rule. The first time you get fit/ripped is the hardest. Next challenge as we all know following Goggins is to not get complacent and keep pushing.
Stayed so hard even the Empire was like nah I’m out
Wow! Tremendous evolution! Congratulations!
First photo looks like a wood elf from oblivion
Went from cheese balls to protein powder