I was 30lbs overweight, had a beer belly and double chin & my goal...
Fitness Harbor@FitnessHarbor_
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Aug 26, 2026
~3 min read
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I was 30lbs overweight, had a beer belly and double chin & my goal was to reach 13% body fat before my wedding.
This is exactly how I did it:
1. Cut out alcohol as much as possible
This is exactly how I did it:
1. Cut out alcohol as much as possible
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Alcohol was quietly destroying my progress.
It wrecked my sleep, spiked hunger the next day and added empty calories I didn’t need.
I went from drinking several times a week to maybe 1–2 drinks on rare occasions and the difference in fat loss and morning clarity was massive.
It wrecked my sleep, spiked hunger the next day and added empty calories I didn’t need.
I went from drinking several times a week to maybe 1–2 drinks on rare occasions and the difference in fat loss and morning clarity was massive.
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2. Prioritized sleep
I aimed for 7.5–8 hours every night in a cool, dark room.
I limited screens before bed, got morning sunlight and kept a consistent schedule.
When my sleep was on point, my hunger was lower, my workouts were better and fat loss accelerated.
I aimed for 7.5–8 hours every night in a cool, dark room.
I limited screens before bed, got morning sunlight and kept a consistent schedule.
When my sleep was on point, my hunger was lower, my workouts were better and fat loss accelerated.
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The other way? Supplementation.
Due to my busy lifestyle, I struggled to stay consistent to my sleeping schedule.
That’s why I started using supplements…
Due to my busy lifestyle, I struggled to stay consistent to my sleeping schedule.
That’s why I started using supplements…
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I started taking magnesium glycinate 1 hour before bed.
It helped calm my nervous system, deepen my sleep quality and flush extra water the body holds under stress.
It helped calm my nervous system, deepen my sleep quality and flush extra water the body holds under stress.
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I’ve tried a lot of magnesium brands over the years.
After wasting money on junk ones that did nothing, this is the only one that consistently makes a real difference for me.
Here’s the exact magnesium glycinate I take every night:
lvnta.com/lv_zBmfVjUD6bk…
After wasting money on junk ones that did nothing, this is the only one that consistently makes a real difference for me.
Here’s the exact magnesium glycinate I take every night:
lvnta.com/lv_zBmfVjUD6bk…
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3. Ate high protein at every single meal
I targeted roughly 1g of protein per pound of bodyweight (around 180–200g per day). Every meal had 40–50g+.
This kept me full, protected my muscle and made the calorie deficit feel manageable.
My go-to foods were chicken, lean ground beef, eggs, Greek yogurt and whey protein.
Once protein was locked in, the rest of the diet became much easier to control.
I targeted roughly 1g of protein per pound of bodyweight (around 180–200g per day). Every meal had 40–50g+.
This kept me full, protected my muscle and made the calorie deficit feel manageable.
My go-to foods were chicken, lean ground beef, eggs, Greek yogurt and whey protein.
Once protein was locked in, the rest of the diet became much easier to control.
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4. Walked 10,000+ steps daily
This was my secret weapon for burning extra calories without increasing hunger.
I used an under-desk treadmill while working and took walks after meals. On busy days I still forced at least 8,000.
This was my secret weapon for burning extra calories without increasing hunger.
I used an under-desk treadmill while working and took walks after meals. On busy days I still forced at least 8,000.
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5. Stayed in a calorie deficit and tracked everything
I ate roughly my bodyweight × 11–12 in calories and tracked protein, calories, steps, and workouts daily.
I weighed myself every morning and only paid attention to the weekly average.
I ate roughly my bodyweight × 11–12 in calories and tracked protein, calories, steps, and workouts daily.
I weighed myself every morning and only paid attention to the weekly average.
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To make the deficit more sustainable especially when hunger kicked in, I also used Berberine.
It helped keep my blood sugar more stable, which reduced the crashes and random hunger that usually sabotage a cut.
It helped keep my blood sugar more stable, which reduced the crashes and random hunger that usually sabotage a cut.
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If you’re interested in trying Berberine…
I use this one to support fat loss in a calorie deficit, improve insulin sensitivity and optimize metabolism.
Check it out here:
lvnta.com/lv_uQvhDd5fWkw…
I use this one to support fat loss in a calorie deficit, improve insulin sensitivity and optimize metabolism.
Check it out here:
lvnta.com/lv_uQvhDd5fWkw…
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6. Lifted weights 4x/week
I stopped relying on cardio and started training hard.
I ran a simple Upper/Lower split and focused on progressive overload, adding weight or reps whenever I could.
I trained in the 6–12 rep range and made sure every set was challenging.
Building and keeping muscle was the difference between just getting smaller and actually looking lean and athletic at 13% body fat.
I stopped relying on cardio and started training hard.
I ran a simple Upper/Lower split and focused on progressive overload, adding weight or reps whenever I could.
I trained in the 6–12 rep range and made sure every set was challenging.
Building and keeping muscle was the difference between just getting smaller and actually looking lean and athletic at 13% body fat.
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This isn’t medical advice (just what I personally use). It’s not intended to diagnose or treat any disease.
Full transparency links are affiliate, meaning I may earn a commission (I’ll never promote junk).
Always talk to your doctor before starting any new protocol or supplements.
Full transparency links are affiliate, meaning I may earn a commission (I’ll never promote junk).
Always talk to your doctor before starting any new protocol or supplements.
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I hope you found this thread helpful.
Retweet the first post and follow @FitnessHarbor_ for more educational content on how to get healthier in a world designed to make you sick.
Don’t miss the next one ;)
Retweet the first post and follow @FitnessHarbor_ for more educational content on how to get healthier in a world designed to make you sick.
Don’t miss the next one ;)
Fitness Harbor@FitnessHarbor_
I was 30lbs overweight, had a beer belly and double chin & my goal was to reach 13% body fat before my wedding.
This is exactly how I did it:
1. Cut out alcohol as much as possible
This is exactly how I did it:
1. Cut out alcohol as much as possible