Matt Hollingsworth Took A Dive Into Bodybuilding And Lost 100 Lbs!

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!

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Vital Stats
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Name: Matt Hollingsworth

Email: Matthollingsworth07@gmail.com

BodySpace: matth0679

Matt Hollingsworth Matt Hollingsworth

Before:

Age:
20
Height:
5'10 1/2"
Weight:
283 lbs
Body Fat:
35%
Waist:
44"

After:

Age:
21
Height:
5'10 1/2"
Weight:
183 lbs
Body Fat:
13.5%
Waist:
33"

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Why I Got Started
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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.

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How I Did It
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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 Bodybuilding.com 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.

I Looked At Hundreds Of The Transformations On Bodybuilding.Com To See How To Model A Diet For What I Wanted To Do, And Then Followed It Exactly From Then On
+ Click To Enlarge.
I Looked At Hundreds Of The Transformations On Bodybuilding.Com To See How To Model A Diet For What I Wanted To Do, And Then Followed It Exactly From Then On.

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Supplements
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Note: Supplement schedule and dosages below in Diet section.

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Diet
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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:

Meal 2:

Meal 3: Pre-workout

Meal 4: Post-workout

Meal 5:

Meal 6:

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Training
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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

Day 2: Back/Biceps

Day 3: Rest

Day 4: Shoulder/Traps

Day 5: Legs

Day 6 And 7: Rest

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Suggestions For Others
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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.

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