IIFYM Helps Ajay Shed 100 Pounds
This is the transformation story of Ajay, who went from sedentary, obese gamer to lean gym buff with the help of IIFYM.
Ajay contacted me about his transformation and I couldn’t wait to share his inspiring story with you all. Flexible dieting works!
Why did you decide to transform your body?
One day a female friend called me a “teddy bear” and while she might’ve meant it as a cute nickname it was the last straw in me wanting to change my life around. I was so insulted to be called a teddy bear, it hurt my masculinity to its core I guess.
This along with the feeling of always missing out on parties, prom, and social events teenagers usually go to and everything I missed up to the age of 21, I decided this was it. I wasn’t gonna miss things anymore because of my obese body and low self-esteem that came with it. The change started that day and I never stopped!
What was the diet plan or strategy that guided your transformation?
In the beginning, my diet was pretty reckless because I did not know anything about nutrition and dieting. I was consuming close to 900-1200 calories a day at 250+ pounds I was eating almost nothing but tilapia and broccoli/green beans multiple times a day.
As the journey went on, I got very interested in nutrition and started learning more and more about it. I learned everything about macronutrients to micronutrients and read everything I found on proper and healthy nutrition.
After a few months, I bumped up my calories to about 1500 and kept grinding nonstop. Now I’m still in a caloric deficit as I am still trying to get leaner and am consuming around 1600 calories a day with about 150 carbs, 40 fats, 140 protein.
IIFYM SAVED MY LIFE! Learning how to eat normal foods and still achieve my fitness goals has been what helped me stay with this in the long run.
Did exercise play any role in your transformation? If so, what types?
Exercise played a big role in my transformation along with diet. Initially, it was just endless miles of cardio. I was running up to 6 miles a day on the treadmill every other day. This helped me to lose a large amount of the weight and once I was somewhat comfortable being seen in public, I started hitting the weights.
I followed ICF 5×5 which consists of creating a strong foundation with very basic compound exercises.
ICF 5×5 is 5 sets of 5 reps for every major exercise and consistently adding weight for linear progression. It has you working out 3 days a week alternating workouts A and B. Workout A is squats, bench press, rows, shrugs, and accessories like triceps exercises and abs for 3×9. Workout B is squats, deadlifts, OHP, rows, accessories for biceps exercises and abs for 3×9.
After building a good strong foundation, I have moved on to a PPL (Push/Pull/Legs) program working out 5-6 days a week.
Did you have any food or eating challenges?
I did, just like every overweight person has as well and still do on some level. Being obese, I turned to food all the time when I was bored, sad, or happy. Whatever it was, I was eating.
I LOVE pizza, chips, burgers, noodles, bread, parathas, fried ANYTHING! Once I decided to turn everything around is when I truly noticed how terrible my eating habits were. Now I have those things every now and then, but I make sure to stick to my overall calorie goal for the day.
An eating challenge that I have now is that even thinking about bulking and eating at a caloric surplus to gain muscle mass scares me as I think I will get fat again and even thinking that makes me reconsider it.
Even some days when I go above my calorie goal I feel terrible like I’m wasting my time trying to get fit and then trashing it with eating so much even if it’s like 100 calories over my deficit goal.
What’s one mistake you made during your transformation?
A big mistake I made during my transformation was eating at a ridiculous and dangerous caloric deficit with eating around 900-1200 calories when I was around 250-260 pounds.
Someone that size should never be eating calories that low, that is straight up unhealthy and dangerous.
Which aspect of your journey has challenged you the most?
The most challenging things have been my relationship with food and my loose skin.
I still struggle to eat like a normal person, without seeing macros like carbs, fats, and proteins everywhere. I find it quite difficult to go out and enjoy food with family and friends as even unintentionally I am tracking macros and estimating how many calories I’m eating and how that will impact my goals.
My loose skin, especially around the stomach, has been very challenging to deal with. After losing so much weight, I have excessive skin that just hangs around the stomach area and discourages me from being shirtless at the beach, the pool, or any place where people would usually take their shirt off. It can be so damaging to my confidence. It’s like an empty kangaroo pouch and my little kangaroo ran away!
What are your future plans with health and fitness?
I want to motivate and help everyone I can to take their first steps in their fitness journey to change their lives for the best. This is one thing in life where it will pay you back a million times in rewards. If I can do it, I truly know anyone can.
Plans going into the future include getting a bit leaner, maybe around 150-155 lbs, so I feel comfortable to bulk and add some muscle mass. I’m constantly in the gym grinding because fitness is a never ending thing and I’m always working my hardest to improve myself and also assist anyone that’s looking for help.
I’m taking everything I learned going from 260 to 160 lbs and sharing it with everyone on the same path. This way people can take what worked and learn what didn’t work to help fast track their fitness journey.
I made a YouTube channel GamerGetsFIT for this very reason, bringing fitness tips, tricks, and motivation to everyone on their fitness journey. I’ve been producing high-quality videos multiple times a week.
What advice would you give to others aspiring to change their bodies?
JUST DO IT! Taking the first step to change your body and life can be very difficult, I know. TAKE THAT FIRST STEP and your body, mind, and spirit will thank you and reward you a million times for doing it.
You will feel better, look better, think clearer, be more confident and I PROMISE you’ll have a much more positive outlook on everything when you know you are changing your life!
I always tell people not to follow short term diets and fads, learn a little about IIFYM (If It Fits Your Macros) and follow it. With IIFYM you can eat regular foods and still achieve your fitness goals. Don’t overcomplicate things, as long as you follow your calorie goals and exercise I PROMISE you the results and the progress WILL COME! Whatever you do, stick to it and you will see results. JUST DO IT!
Please check out and subscribe to my YouTube channel and feel free to send me a message with any questions or anything really, this is what I live for and LOVE, let me help you REACH your GOALS and change your life for the best!
Disclaimer: Your results may vary and Ajay’s were largely due to his dedication and adherence to his calorie/macro protocols and his fitness routine.