Josh’s 7 Month Intermittent Fasting Before and After Transformation

This is my 7 month transformation. It hasn’t been easy, but it sure has been worth every effort. Despite what many think, it hasn’t been complicated at all. In fact, it’s really simple.

There’s seven rules I lived by to achieve what you see in the video:
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1. Keep It Simple, Stupid. Overcomplicating the process leads to confusion and makes the goal unattainable.

2. Eat slowly. More times than not, I’d eat too much, because I didn’t eat slow enough for my brain to receive the signal from the stomach that I was full.

3. Fuel the body with the right foods. I ate lean animal proteins, fibrous and colorful veggies, healthy fats, and fibrous, starchy carbohydrates. Nothing refined or processed. And I didn’t go hungry either!

4. Eat Protein and Veggies at every meal. I made sure I had two palm-sized portions of protein and two fist-sized portions of vegetables at each meal.

5. Earn your carbohydrates. I ate carb-containing meals only after my workouts and on rest days, I only had 1 meal with carbs.

6. Intermittent fasting. I skipped breakfast (SOUND THE ALARM!) and ate my first meal at noon, and stopped eating around 8 or 9 pm. I kept nearly all muscle and dropped fat at a rapid rate. The whole skipping meals ordeal is pseudoscience at best… it won’t harm you one bit.

7. Lift heavy. I trained like a powerlifter. Lower volume and heavy weight, with a focus on Squats, Deadlifts, Bench Press, Overhead Press, Bent-Over Rows, and Chin-ups/Pull-ups. 5 sets of 5 reps, 3 days per week, with emphasis on adding 5 pounds to each lift the next time I hit that lift.

That’s it. Nothing special. Apply these rules to your own life and you WILL see a change in the way you look and the way you feel.

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  • What a transformation man. Definitely motivation for me. Just curious what type of work out did you do as far as abs?

  • good job bro…

  • Wow very impressive. what exercise did you do to get those v-lines on your stomach?

  • yo this guy is handsome as fuck I'd let him bareback me no homo

  • did you do any chest exercises?

  • Amazing!

  • Great transformation, absolutely inspiring! did you hit some plateaus during those 7 months or did it constantly go "downhill"?

  • Amazing transformation

  • Everything is miles better. Your face even got leaner. Great job!

  • You look like conor mcgregor wtf

  • Dam! great job man!

  • Does any know if you should incorporate calorie restriction (300-500 under maintenance) in trying to cut/lean while on Interimmetent Fasting?

  • great job man!!!
    So i tried IF last year in Aug. Did it for 4 weeks straight….16/8 IF. My window was 11am-7pm. I ate "healthier" than usual..still had "some" junk from time to time, but mostly better food. I was even in caloric deficit…don't think i reached 2000 calories every day. some days i manged to get up to 19 hours of fast state. I had no problems doing this as i adjusted quickly. Also, i wasn't really exercising..

    BUT after 4 straight weeks, i lost a grand total of….. 1 pound!!!!!! WTH?!?!?!?!? this really discouraged me and i quit.
    I'm starting again this month, so let's see how it goes. any advice/suggestions! Thank you

  • Don't get too ripped bro save some of the ladies us.

  • Mr fit

  • You look like an entirely different person man. That's awesome. I'm 5 weeks in and I've lost 14 pounds so far. I'd love to hit the 75 lb mark and get to 200 lbs for the first time since high school. Congrats again man.

  • wow one of the best transformations dude! Great job!

  • did you have a calorie goal or just eat to satiation?

  • I'm working my own on transformation video myself. I'm doing intermittent fasting and ,it's giving me amazing results after only two weeks in and ,even though I'm losing fat ,my weight goes up and down constantly. I'm trying to get down to 242 pounds but ,I can't get below 260 pounds.

  • Amazing stuff man. Congrats.

  • What was your daily calorie limit?

  • hi

    Do you have anymore updates? I was watching your lower abs as my dream is to have the full 8 set visible. Have they all appeared now? lol

  • Did you drink alcohol? what about caffeine?
    Thanks!

  • did you ever hit a plateau? my weight sits around 170 lbs, I have been on a keto diet for 3 months and just started intermittent fasting 2 weeks ago, my weight has not budged in weeks

  • roids

  • Please tell me what your intermittent fasting schedules how many calories and what you were eating?!! I'm having a hard time putting it all together

  • My name is Josh too lol.

  • Illmatic. 🙌🏾 Thanks for the video.

  • For everyone asking a bunch of questions, read this study and you will be convinced that this is real, no roids needed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/pdf/12967_2016_Article_1044.pdf
    Quick synopsis though:
    31 subjects were used, these were bodybuilders/ athletes not overweight people (overweight loose fat faster). These subjects lost 16% body fat in 8 weeks while the normal diet group lost only 2%. They had a 3 day split, with 180 second rest between their sets. They performed 4 exercises per workout with 3 sets I believe (forgot).
    They ate an average of 2800 calories and fasted for 16 hours while only eating 3 times a day between 1, 4, and 8pm if I am not mistaken (read the study if you want exact details is not that hard it's under methods). The macros were split about 50% carbs, 27% fat and about 22% protein.
    The only things I saw that were negative side effects were that the IF group lost a significant amount of blood serum total testosterone, T3 (thyroid hormone, but TSH another thyroid stimulating hormone remained normal), and IGF 1.
    The positives were decreased insulin and glucose in serum, which lead to decreased insulin sensitivity. Basically what that means is that their chances to get diabetes were decreased. So if you been to the doctor and they told you your A1C was borderline or high, try IF and go back to check it before you start meds (please don't do this if you don't know what you're doing)…. Ask your doctor to help you try this out before you attempt it as diabetes is no joke and you could end up with insulin shock or hyperglycemia (dangerous levels of high blood sugar that destroy your kidneys among other organs).
    Good luck guys, this shit works, countless studies have been performed and the study I cited is the 1st one on athletes. Good luck everyone.

  • Did you do this every 7 days without a treat at the weekend no beer chocolate etc?

  • fantastic achievement

  • the beard and manscaping helped tremendously

  • Way to kick ass!

  • dude went from lemme get a beer to let me hold your bitch bro

  • What bodyfat % were you when you started vs the pic on the right?

  • what did u do u look so confident after am only 16 but i let myself go please tell me your guys advice no judjing please