From obese to fit

Real Talk.
No Filter.

 My Journey Back to Health and Fitness

My Personal Body Transformation Journey

Who Am I?

Hi, I’m Marty. At the beginning of January 2025, I was officially obese (Obesity Class I) – and that was the moment I knew something had to change.

At 50 years old, 183 cm tall, and weighing 98 kg, I had gained weight over the years. My body no longer felt the way I remembered. It wasn’t just about looks – I wanted to feel healthy, strong, and comfortable in my own skin again

Why this website?

I asked myself: Is it possible to get fit again with simple means – without expensive gyms or extreme diets? Can a 50-year-old lose weight, shrink his belly, and regain his fitness through a calorie deficit, home strength training, cycling, and adequate protein intake? Can I feel good in my own skin again?

Let’s be real: What am I supposed to do in a gym at 50, with gray hair and a decent belly? Surrounded by pumped-up twenty-somethings flexing in the mirrors? No, thanks. I’m consciously avoiding this, but also coaches, apps, and other low- and high-tech aids. I want to find out if it works without all the gimmicks.

When I looked for real-life experiences from dudes my age, I couldn’t find a single story I could relate to. So I thought: Why not document what works – and what doesn’t – myself? Maybe there are others out there asking the same questions. I couldn’t find any answers: Who has succeeded? How did they do it? How long did it take? What did they have to do or sacrifice? What improved? What did it take – and what didn’t? Which purchases were worth it, and which were not?

These are the questions I am trying to answer through my self-experiment.

This website is my honest, unfiltered journal. Here, I document my progress, setbacks, and the methods I apply.

My Plan: How I’m Tackling This

Rather than starting blindly, I took a structured approach:
✔ DEXA scan for body composition analysis
✔ Health check with a sports doctor
✔ Bloodwork analysis
✔ FTP test to assess fitness levels

My goal:

Over the next 6 to 10 months, I aim to lose around 20 kg and reduce my waist by approximately 20 cm.

My strategy is built on four key pillars:

1️⃣ Daily calorie deficit (around 700 kcal/day)
2️⃣ Strength training (bodyweight exercises at home)
3️⃣ Cardio training (mostly cycling)
4️⃣ Nutritional adjustments (high-protein diet)

I want to find out what really works – without extreme methods, but with an approach that fits into everyday life and is sustainable in the long run.

I want to find out what really works – without extreme methods, but with an approach that fits into everyday life and is sustainable in the long run. More importantly, I want to determine whether it is even possible to lose weight, get fit, and improve my health in a lasting way using this method – without expensive tools or unrealistic programs.