# Zondwa Kula's 203-Pound Weight Loss Transformation

> Zondwa Kula lost 203 pounds using six weightlifting moves in 17 months.
- Title: Zondwa Kula's 203-Pound Weight Loss Transformation | Shortify
- Summary: 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…
- Keywords: zondwa kula, weight loss, weightlifting, body fat, protein, calories, hack squat, pendulum, bench press, bulgarian split squat, Zondwa, Kula's
- Source: Men's Health — https://menshealth.com/health/a73964847/zondwa-kula-weight-loss-transformation
- Author: Lisa Mulcahy
- Published: 2026-10-14T15:35:54+00:00
- Read time: 1 min
- Topics: zondwa kula, weight loss, weightlifting, body fat, protein, calories, hack squat, pendulum, bench press, bulgarian split squat
## 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.
## Key takeaway

Zondwa Kula lost 203 pounds by lifting weights and tracking food, now at 185 pounds with 6% body fat.