Powerlifter Steve Shaw Loses 104 Pounds

 

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Powerlifter Steve Shaw Loses 104 Pounds — Tiger Fitness A top powerlifter, Steve was also extremely unhealthy. He made the change to a low carb lifestyle and reclaimed his health. A top powerlifter, Steve was also extremely unhealthy.

Steve Shaw left the U.S. Army in the best shape of his life, but he quickly packed on the pounds. Here’s how he pulled off a 100-pound weight loss transformation and built muscle. Related Powerlifter Steve Shaw Loses 104 Pounds.

Even when you have the right variables in place, building a quality amount of muscle and strength takes years. Your program, or the little nuances within that specific program, won’t matter as much as a consistent effort applied over time. Bottom line, there are no shortcuts. My Diet Plan: How I Lost 104 Pounds Without Counting Calories Duration: 6:38.

Massive Iron Steve Shaw 41,754 views. 6:38. Even At 605 Pound. Back in August, Oklahoma’s favorite TV news uncle-by-marriage – News 9 reporter Steve Shaw – mysteriously went missing from the Oklahoma City airwaves. His absence was quickly noted by News 9 fans.

They pinged The Lost Ogle tipline desperate for information about their favorite meat-eating, Scotch-drinking, DVD-collecting reporter. With hard-hitting interviews like the ones below, [ ]. After reaching a body weight of 346 pounds as a powerlifter, Steve Shaw underwent a dramatic body transformation.

He lost over 100 pounds. During his 10 years in the health and fitness industry as a writer and editor, he has written three books and hundreds on articles. Steve Shaw also runs the popular Massive Iron YouTube channel. Powerlifter Steve Shaw presents a 6 week strength building cycle that will help you get strong as a bear, and build mass to back it up. I suggest that when calculating weight for your first cycle you drop 10 pounds from your bench max and 20 pounds from your squat and deadlift max before applying percentages.

Start a hair low. Steve Shaw. Updated June 11, 2020. If you need to lose a few pounds of blubber, try eating 300-500 calories less on non-weightliting days.

If your goal is to compete in powerlifting, I still recommend using the Old Man Routine for a year to bring up your lifting numbers. In the past 11 months, I have raised my bench press from 175 to. Brian Shaw (born February 26, 1982) is an American professional strongman competitor and winner of the 2011, 2013, 2015, and 2016 World’s Strongest Man competitions. He is the first man to have won the Arnold Strongman Classic and the World’s Strongest Man contest in the same calendar year, a feat he accomplished in 2011 and then replicated in 2015.

Steve Shaw is the founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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Seriously concerned about his condition and his performance, he reported that he had been desperately trying to lose weight, particularly because his contract required him to maintain a certain weight and body fat; his ultimate goal was 257 pounds (166.5 kg) or 13 percent body fat.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

But after the initial bump in his fitness that came with the weight loss, his output plateaued.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

He kept up with the diet for about a month, losing roughly 3 pounds of lean muscle mass (not good), along with body fat, and decreasing his metabolic rate in response to the lower calorie level (even worse!).

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Before he left his former facility, his personal trainer told him that he was “gaining about 8 pounds a month of muscle with his program,” and “because some of his fat was being turned into muscle, he was probably losing more fat than the scale indicated.”

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman, Duane V. Knudson
from Introduction to Kinesiology: Studying Physical Activity
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Human Kinetics, Incorporated, 2018

In six weeks, he lost over 7 kilograms in fluid retention alone, and started to look like an athlete again.

“Healthy Intelligent Training: The Proven Principles of Arthur Lydiard” by Keith Livingstone
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard
by Keith Livingstone
Meyer & Meyer Sport, 2010

He was losing far more than fat: he lost significant lean weight, muscle and bone.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
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Victory Belt Publishing, 2016

He stated, “I don’t care what I weigh, as long as I keep getting bigger, get welldefined, and have ‘cut’ muscles with no body fat.”

“Eating Disorders: A Guide to Medical Care and Complications” by Philip S. Mehler, Arnold E. Andersen
from Eating Disorders: A Guide to Medical Care and Complications
by Philip S. Mehler, Arnold E. Andersen
Johns Hopkins University Press, 2017

At 363 pounds he may not have looked significantly slimmer than he did at 380, but in his update, he said that he was continuing to eat “lighter” and exercising to meet his weight-loss goals.

“Discriminating Taste: How Class Anxiety Created the American Food Revolution” by S. Margot Finn
from Discriminating Taste: How Class Anxiety Created the American Food Revolution
by S. Margot Finn
Rutgers University Press, 2017

Another result of his dietary changes and hard efforts in the pool was a 28pound weight loss in 6 months, dropping to a mere 140 pounds for his 5’11” frame.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

In other words, his program is about transformation—not just losing weight.

“Soul-full Eating: A (delicious!) Path to Higher Consciousness” by Maureen Whitehouse
from Soul-full Eating: A (delicious!) Path to Higher Consciousness
by Maureen Whitehouse
Axiom Pub., 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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41 comments

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  • I’d be way more concerned about joint health long term when you’re a heavy guy. Any supposed strength loss is no big deal compared to that.

  • This might be a weird question, and I don’t know if you believe in “metaphysical” theories etc. but my question is “how do you deal with or go through experiencing heart break and continue to keep training unobstructed without losing focus?”

  • Based on the title, I was sure this video was going to be completely sarcastic about some of the nonsense out there. I like the tone of this video, though. I love that you made it really relevant and applicable to people who may be struggling. I also love that both of you brought your stories forward here to increase the validity of your point. Great work to both of you!

  • On the money. Our vacations used to revolve around eating and relaxing. Now it’s hiking and gym time if we have access to one in addition to relaxation. If we go out to eat we find something like a steakhouse where we can get some good meat and vegetables. Desserts or drinks are only on rare special occasions and we plan ahead of time, knowing we’re going to have one unhealthy thing and that’s it. In the past that one unhealthy thing would lead to binging for weeks. You also have to look at reward in a more accurate way. It makes far more sense to reward yourself with respect and good self care rather than crap that kills your energy and damages your health.

  • Cutting carbs for the overwhelming majority of the people works really well if one’s goal is to lose weight. The opposite strategy (along with caloric surplus) works extremely well for gaining weight!

  • So what about the accessory machines? I am doing pull ups till failure (AMAP) with good form, should I go over the gravitron the next moment to continue the load with machine help? (The same would apply for the dips). Thanks.

  • You’ve seen my Instagram, BHUD. I eat in a calorie deficit of 1,500-1,700(700-900 under), but I use Freeletics to build the deficit even further. I noticed you kept talking about steady state cardio and not hit interval training though. Any words for those pursuing HIIT as a means for resistance training?

  • Wait a minute. I’ve lost weight twice now. My first time diet, walking. Lost 100 in 9 months. Then I lifted for 8 months only. It took for forever to tighten up my loose skin. Never finished what I started. Back on it again cause I gained my weight back 384bls. From jump street powerlifting / boxing a full year so far. Went from a size 60 to 48 and dropping down. Now I’m not at a size 38 yet like before. But no loose shin. My point is if you have the will this can be done. It takes longer this way. But when its said and done. You have a body you can be proud of verses sad about. Lossing weight fast makes your body look old. For big people recomp is the way to go. I trained 2 to 3 days a week. On a healthy diet. The more muscle you put on burns fat. Combined that with hit cardio like boxing, ect. You will get smaller and not look messed up. Boxing and powerlifting depend on my mood done in the same day.

  • So I have a question. What advice do you have for beginners looking to get into doing strongman? I know the question is off topic, but I figured you could give your two cents on it.

  • Use rye, instead of wheat. Much lower glycogemic index and more vitamins and fibers too, but i guess anglo-americans cant live without wheat or they go into paleo or vegan-nonsense.

  • When I’m on a cut I do 30 minutes of HIIT (high intensity interval training)cardio once a week and watch my diet. Weigh drops right off.Cardio is the icing on the cake… and we all like icing on cake!!

  • hey, man
    your video is really very helpful. I want to know one thing, one of my best friends is morbidly obese (241 pounds) at the age of 23. he is very much passionate about gymming but most of the time local trainers instruct him only to do low-intensity cardio like running on Treadmill or cycling etc. but he wants to do more than just doing cardio workouts, he wanna lift weights and other stuffs at the gym. so is lifting weights along with doing low-intensity cardio get him into shape?

  • Great advice! I’m kind of in the same spot…kind of. When I started losing weight in 2007 I weighed 472. I dropped to 250. I was lifting like a beast and doing well. Then in 2010 I was diagnosed with testicular cancer. I fought that for a year and a half with Chemo, 2 bone marrow transplants, and surgery and kicked its ass (been cancer free ever since). However, I developed some side effects from the chemo that prevented me from doing things I enjoyed, and was mentally fucked from the whole ordeal ( it wasn’t pretty) and I fell into a deep depression and ballooned back up to 364. April 2017 I decided enough was enough and went on nutrisystem and once I hit 320 I felt confident enough to step back in the gym and start lifting again (this was in January ‘18. Im lifting like a beast again (at least it feels that way) and I’m down to 270 with a 40” waist. I feel good but I want back to 250 and I appear to be stuck at 270. I keep my calories at 2000-2200 daily, I’ve cut out sugar and eat little fats. I’m getting pissed because I feel if I cut more calories I’ll be a zombie in the gym (I also deliver HVAC equipment by day.). What can I do to drop that last 20 pounds but still lift, I’m addicted to weight training!!!
    Love you channel man, thank you for your time to make these videos, I’m binge watching! Lol

  • Aerobics and weight training really are complementary. There is something to consider with this: who are the first guys to drop out in BUDS training? The lifters who lack strong aerobic capacity. Most all of us will never achieve that level of conditioning; however, the cardio benefits are very worth the effort for those of us who enjoy resistance training.
    I’m 62. My doctor can’t believe how good my blood test numbers are especially compared to others my age.

  • We’re humans. We’re built to throw stones and spears, to lift heavy shit, climb trees, chase pray for long distances and travel hundreds of miles.

  • I myself am going thru the exact same circumstances as the guy who messaged you. I was at 423 beginning of February. I just cleaned up my diet and got down to 370 then started exercising. my weight plateaued. Then slowly lost some more. Now I’m really trying to gain muscle and do cardio. I was down to 350 but now I’ve crept back up to 358. my clothes are looser but that number creeping up bothers me. is this normal that u know of? the other thing at the near end of the video I saw a mist go by you. where u at haunted?

  • I weigh 320 currently on the keto diet fast twice a week and have a 5 day split. I do 20 mins of cardio (Use to do an hour but I stopped doing that to keep some energy) I do an hour of lifting weights and 25 minutes of sauna. I like my routine.

  • thank you! I mean it’s kinda obvious, but it explains why I’ve not seen much progress myself. I’ve not necessarily focused on building muscle, but I’ve not consciously trained solely with wieghtloss in mind. this makes so much sense!

  • I lost 50lbs in a very similar method but I did count calories for fun and I didn’t have any experience in dieting. I didn’t avoided carbs though, just simple carbs.

  • You should count calories for a cutting. Thing is you don’t want a “dramatic” weight loss. A slow gradual weight loss at about 10% under maintenance is what a lot do. This ensures no muscle loss that a dramatic cut will do. Agree with most of the above. Btw, peas are considered a Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.

  • Wish I knew this before going back to the gym. It’s been a year now going back to the gym. I’m a lot stronger. I’m also a lot fatter. I fall into the over 40 category and approached bulking the wrong way.

  • I’m 420 lbs. 38 years old. ready to make some damn changes. I want to be fit by my 40th birthday. I’ve spent my teens, 20’s, and 30’s obese. I plan to make my 40’s, 50’s, and 60’s rock!

  • load of crap……….pavarotti was obese and he lived till he was 71….LOL……..all this david needs is a change of lifestyle……….get more active everyday to drop your weight

  • The only reason I do cardio is to improve my cardiovascular conditioning for more endurance…so I can lift more (more weight and more reps). Well, in theory at least.

  • Thanks bud. I weigh 360 and I’m 45. The hell with muscle building I’m concentrating on the fat loss and diet. Thanks for the strait talk. Simper Fi

  • So all things aside, why would you use such a title as “Stop using….”?  If there are two identical people with identical diets but only one does cardio, who do you think will have the greater weight loss?  Cardio works, regardless of if you think it’s efficient or not.  So I wouldn’t go so far as to say “stop” using it as you say in your title.  It’s misleading.  You could have chosen a better set of words.

  • Hi there, have you thought about this diet plan called the Fenoboci Diet Plan? My mate says it helps people lost lots of weight. Is that possible? I also noticed a lot of excellent review about this diet plan. Thoughts?

  • Really appreciating these videos with you two. My wife and I do the same thing: we will do great for about a week, then the father in law invites us for a football party or it’s late, the kid is hungry, and we get fast food. And we just yo yo back and forth

  • he is absolutely correct. too much is no good. I learned this the hard way many many years. a little added in 5 min at a time with diet and heavy train will help and make you preserve muscle instead of become skinny and even weak. great info!

  • You want him to lift like a beast, but focus on fat loss instead of gaining muscle. Why didn’t you tell him HOW? It appears his trainer doesn’t know.

  • Nice video guys, and it is so true. The best progress I had during my cut was when I had a long stretch of not going out on weekends (I think it was for around 6 weeks), and it really does make a big difference overall to the fat loss and motivation.

  • Hey Steve, I was wondering if you could please make a video on balancing athletics (in particular boxing/combat sports) and powerbuilding-style training. Thank you

  • What’s the big deal if you want a cheat meal, as long as you stay in control and do it in moderation.. Make up for it the next day by eating less or do an extra hour of cardio..

  • Spot on. I get so tired of people that act as if fruit is the devil. Great video. Clean foods can carry most people to where they want to be

  • Agree, although many people who aren’t your size and dont have all the muscle mass keeping your resting metabolism so high would still have to be more restrictive with what they eat, discipline will always be a necessity.

  • This is exactly what my girlfriend and I need. No nonsense advice, JDI-just do it. And it’s not a 22 year old single digit body fat high school athlete from a Zeus gene pool. It’s just a big hairy ugly dude that cut the crap and bs excuses and did the work. Keep up the good work.

  • What is the best product or brand to lost tons of fat? I read loads of good reviews on the internet about how Custokebon Secrets can help you lost crazy amounts of fat. Has anybody tested out this popular weight loss method?

  • Idk. I think this one sort of confused me more. I’ve dropped the weight and gained it back a couple times in my life. I know how to build routines for the most part, so this time around I’m gonna do more research on the nutrition part. I’ve established eating habits in the past that worked well, and they included protein shakes, but even with the protein shake, my overall calorie intake each day was lower, because I was eating cleaner…. Do you have any suggestions on chest exercises that don’t require the bench press? Somewhere along the way, I established a vertigo thing, so every time I lay flat on a bench I get dizzy. I can do the cables and flyes and push ups. I just can’t lay on that bench…

  • If you want to be in a 300 calorie a day deficit that would only be about a 2 mile run. Truth is a good cardio session is a great tool to cut calories without removing food from your diet. And running a mile burns far more calories than walking a mile. So if given the choice to go out for a 3 mile run to burn 450 calories ( a 200lb man burns about 150 cal per mile) or skip a meal… most days I choose going for a run.

  • For me it’s not about losing weight it’s about being more muscular,I do full body training every other day (leeroy colbert)I was out the gym for 3 months and been back on my full body routine for three months,lost about 6 pounds currently at 255 and even though I haven’t lost much weight I certainly look and feel better.u can still eat what u want,but in small portions.just make sure u get at least 200 grams of protein and stay positive, do that u will not only burn fat,but look like a fitness model in 6-8 months.You don’t have to torture yourself completely, just eat less bread and less carbs and the fat will shed slowly,but u will look better than someone who dropped 20 lbs in a week. P.s. when taking high protein I make sure I take plenty of digestive enzymes with bromelein, this helps break down proteins and carbs.also take your b complex.

  • For a diabetic, I absolutely agree. When I had been diagnosed with type 2, I made many of the same changes. It has taken time, but A1c levels are all good now and at this point I can eat things like rice and potatoes, in moderation. I still try to take no more than 40 carbs per meal, but it really depends honestly, on how hard I’ve worked, what I’ve done, all that good stuff.