From Men's Health · Lisa Mulcahy · · 1m 20s
Zondwa Kula's 203-Pound Weight Loss Transformation
Zondwa Kula lost 203 pounds using six weightlifting moves in 17 months.
In brief
Zondwa Kula lost 203 pounds using six weightlifting moves in 17 months. Zondwa Kula lost 203 pounds by lifting weights and tracking food, now at 185 pounds with 6% body fat. Originally reported by Men's Health.
My Weight Problem
Zondwa Kula, 43, an auditor in London, struggled to lose weight for years.
The Tipping Point
He weighed 388 pounds before a business trip in Egypt, needing a bigger wardrobe.
Six Weightlifting Moves
Zondwa Kula uses hack squat, pendulum, bench press, incline bench press, romanian deadlift, and bulgarian split squat.
My Lifting Progress
He lifted 374 pounds in hack squats, 176 pounds in bench presses, and 136 pounds in bulgarian split squats.
Food Changes
Zondwa Kula cut sugar, ate 160-170 grams of protein daily, and tracked meals with an app.
The Result
He lost 203 pounds, reducing body fat from 42% to 6% in 17 months.
Current Routine
Zondwa Kula maintains weight with 2,500 calories daily, runs, and logs food.
Family Impact
His daughters call him their 'muscly daddy' after his transformation.
What's Next
Zondwa Kula may consider surgery for loose skin but is proud of his results now.
What to remember
Zondwa Kula lost 203 pounds by lifting weights and tracking food, now at 185 pounds with 6% body fat.
