Periodic Photo Progress Update

I'm trying to get out a photo of my continuing evolution (an intended pun, there) about every 10 pounds of net loss. Last one was at a bit over 200 pounds, and this is at a bit over 190.

But let's take a trip back, first. Me, on a European vacation, a mere two summers ago.


Oh, one more. We'll call it "fat me II." Doing what I did best, back then.


Here's the comparison I published last February between me around this time last year and 3-4 months later. Note: the before is actually after about 6 months of my brief, intense resistance training of two 30-minute sessions per week. The second is only 3-4 months later, having incorporated a proper (Paleo-like) diet, also including intermittent fasting in about the last month.


Now here's a photo from just yesterday, taken a bit after a workout, so, there's a bit of a lactic acid "pump" going on.


Now, let's run that comparison from a year ago to today.

Picture 1

Still a ways to go. The abs are there, but unlike those who are content to make fools of you with the latest infomercial "ab this & that," you simply need to expose them by losing fat and getting lean. You can see them beginning to be exposed to the sides.

Update 3/10/2009: I has been suggested to me that in advance of a new update, that I post this link to a couple of pictures taken during a vacation to Mexico last month. That's down another nearly 10 pounds from the photos above. Still progressing towards to goal of 10% body fat (closing in on 15% now, and I began at about 35%).

So, at 230 pounds, where I began in May 2007, and at 35% BF, I carried around 80 pounds of fat. I'm between 16-17% now, at 180 pounds; so I'm carrying about 30 pounds of fat. It's interesting how that corresponds almost exactly to my net loss of 50 pounds. I suspect that room allowed for variation in what actual fat I was carrying is accounted for by lean gain or loss. I'm stronger, now, far stronger, but that may just be conditioning apart from actual gain. I have read that when you get fat, some (25% is what I read) is actually lean gain in order to carry around the excess weight.

At any rate, it's all working, nice and steady, nice and consistently.

Update 6/23/2009: Here's the latest photo update.

Since Covid killed my Cabo San Lucas vacation-rental business in 2021, this is my day job. I can't do it without you. Memberships are $10 monthly, $20 quarterly, or $65 annually. Two premium coffees per month. Every membership helps finance this work I do, and if you like what I do, please chip in. No grandiose pitches.


  1. RSM on September 19, 2008 at 19:44


    Btw. You look much more relaxed in the newest picture as well. The two preceding ones you're 'puffed up' with tight shoulders and a lot of tension, the newest one looks really relaxed. I'm curious as to why that is. If there is more to it than just good day/bad day.

  2. Murf58 on September 19, 2008 at 21:03

    Hi Richard,

    I have been a frequent visitor to your site for a while now. I just wanted to tell you what a great site it is and what an inspiration you are. I have lost about 5kg but keep falling 'off the wagon' for some reason or other. Your posts and photos help put me back on track.


  3. Taddy on September 19, 2008 at 21:51

    You look much happier in your last photo.Glad to see you are doing so well. Please remember that fat people are real people with real feelings, and most don't really want to be FAT. Remember Eating is Like Drinking, Smoking and Gambling, they are all addictions and they are all illnesses. There are many of us that suffer at least one of these additions and illnesses. I am one of them. I am very proud of you for loosing weight and standing by your convictions. We all only hope that we can get where you are. We are also aware that it is NOT easy and that it is a LIFE committment NOT a diet.

  4. Lute Nikoley on September 19, 2008 at 21:53

    Quite a dramatic change. Good job. A few days ago I was
    Over at Richard and Bea's to go out to dinner, I told Bea that I have lost 18 lbs. Since Feb. She asked me how did you do that. Richard replied for me, "he reads my blog." Axactly right.

  5. tin tin on September 20, 2008 at 02:10


    nice work! Keep it up. There are plenty of us who get a lot of inspiration from your blog. I look forward to watching your progress.

    I read your blog, Sisson's stuff and I used to read Art's until he put the $50 charge on it. Sisson and Art are informative but your site is a real motivational tool – at least for us fatties anyway. You're a bit of a foodie too which I like.

    tin tin

  6. Bill on September 20, 2008 at 08:27

    Great job, with those gloves on it really looks like you could fight in the UFC.


  7. Naomi on September 21, 2008 at 10:15

    Awesome! Your face has changed so much..

  8. Rory on September 26, 2008 at 08:24

    Just stumbled upon here from your link in the comments section of NoodleFood.

    Just wanted to say you're doing a good job – keep it up man.

  9. Monica on October 8, 2008 at 09:16

    Very inspiring!

  10. Keith Norris on October 8, 2008 at 10:43

    Fantastic job, Richard — keep up the good work. Way to represent the Paleo community.

  11. Jeff on October 13, 2008 at 16:55

    You can really see it in the face and the cuts are starting to show. Fantastic job. Looking forward to seeing further progress.

    Great blog as always,


  12. kamal on October 17, 2008 at 02:15

    Impressive! I remember you from Art's conference. You're looking younger and younger.

  13. James Blackmore on November 5, 2008 at 18:20

    Your progress is wonderful keep up the great work and a very nice blog to boot.

  14. Dave, RN on December 2, 2008 at 10:38

    I went primal after a blood sugar scare about 6 months ago. I'm a Registered Nurse and I've seen what Diabetes can do to you. I've lost 30 lbs, going from an out of shape 185 to an in shape and even a bit ripped and lean 155 (I'm 6 feet tall). I dropped my blood sugar from 195 (the two hour glucose tolerance test) to 100 (below 140 is considered normal. At 200 they put you on diabetes meds. I was just 2 point away! At that time I also ditched cardio for weight training, and I've got my abs back like when I was 25 years old (I'm 48 now). I've lowered my blood pressure from 135/95 to 115/74. The difference between fat and fit is a CHOICE. You CAN do it! Congrats to you for not playing the "victim" and making excuses and taking charge of your health!

  15. Dave, RN on December 2, 2008 at 12:49

    No kidding! If you look at the American Diabetic Association website, you'll see dietary advice that will assure that if you are borderline, you'll have full blown diabetes soon. Then, if you continue, you'll be on meds the rest of your life! That website must to be sponsored by pharmaceutical companies.
    Conventional medical establishment just has it wrong. And lets face it, if the medical establishment was right, then why has diabetes increased 900% the past decade? Last year the epidemic cost $174 billion in the US alone. And it's clearly reversible. just think of how much money the US could save! But like they say, "there's no money in curing diabetes with diet and excersize". Every time a type ll diabetic is diagnosed, the pharmaceutical industry know they have a 30 year profit center.
    I'll get off my soapbox for now. Thanks for your website. It can be another weapon in letting people know that a good primal diet can turn them from a type ll diabetic to NOT one!

  16. Dave RN on December 2, 2008 at 19:11

    I need to correct myself, my typing fingers got confused. Diabetes has increased 200% in the last decade, and 90% of that is type 2. I got my 9's mixed up. Still, a dreadful, shameful statistic. America can do better!

  17. Richard Nikoley on December 2, 2008 at 12:27


    I'll bet it makes you just sick as an RN to see the sort of dietary advice docs are still giving diabetic patients.

  18. Dr Dan on December 30, 2008 at 03:30

    I actually think that not only are you looking thinner but your looking healthier. Your skin is looking more tight and you look younger!!!

  19. Richard Nikoley on December 30, 2008 at 08:31

    Yes, and that's a very big point. I began this seeking to lose weight. What I found is that the largest benefit is the sort of gene expression that takes place when you remove all the inflammatory agents. A big clue to that is I have suffered from allergies to pollen, dust, grasses and such all my life and had been on prescription meds for years. I dumped them a year ago this week, and went all through spring and summer with nothing more serious that an occasional sneeze, but with none of the typical inflammation that seems to set off a chain reaction that used to last days.

    Just like nature intended. Sneeze, expel the toxin, and move on.

  20. Eugene on January 26, 2009 at 15:50

    I am with the dude above… the gloves are really UFC-ish. Congrats on not dieting down to skinny fat. I'm sure you're gonna have six of those abs soon enough.

  21. Hannah on February 13, 2009 at 05:54

    You have some seriously broad shoulders bro! Keep it up, ya look great! (:

  22. Richard Nikoley on February 13, 2009 at 11:16

    Why thank you kindly, Hannah.

  23. steve wilson on February 13, 2009 at 23:32

    Richard , Well done have been reading for a while..Can you tell me does going primal get rid of man boobs also..Looks like it does from your photos…Steve.

  24. Richard Nikoley on February 14, 2009 at 20:06

    Well, boobs are fat, so for a man, getting to 10% BF, it's hard to imagine it all being concentrated in his "boobs."

  25. Soto on February 20, 2009 at 14:51

    Awesome. Congrats :)

  26. MikeL on March 5, 2009 at 17:24

    Richard, Great progress. Very inspiring.

    Btw, if you're still drinking beer (looks like you're holding a can of Lite in your pic, no?), you might want to try stopping for a while. After I went EF/primal, I became acutely aware of the fact that beer really confused my appetite signals and caused me to eat more than I needed to. I drink mostly red wine now and don't have the same insatiable desire to overeat.

    Anyway, just a suggestion. Stay Free! Mike

  27. Richard Nikoley on March 6, 2009 at 08:39

    If you're referring to the pic on my profile, indeed I am. That was right after a 30 minute flight in my hang glider last August. However, I drink very little beer. I think my last was a couple of months ago when I noticed a couple of bottles of Heineken in my fridge, left over from an Xmas party. I drink a little wine, but my major downfall is spirits. I like scotch (whiskey in general, actually) and vodka. Lately I've switched from whiskey to Kettle One vodka on the rocks, dirty (a couple teaspoons of olive brine). I feel an improvement and I suspect there's enough nasties in the grain-based whiskies to cause problems like joint inflammation and digestion issues.

    Ultimately, I want to get to a more moderate place where I'm only having a couple on Fridays and Saturdays. Right now, I'm generally at 2-3 and sometimes 4, most nights. Not good by any means, but it's one of the last vestiges of that old life. It, too, will wither away in time. It's hard to argue with feeling great all the time, and I have definitely verified over and over that my sleep is much deeper and refreshing when I've had no alcohol at all.

  28. Pauline on March 10, 2009 at 09:06

    Hi Richard

    I liked those pics of yourself you posted recently after a holiday, wondered whether you would add them to the above periodic photo update link as your latest pics so that other viewers who don't read your blog daily get to view them easily. There is nothing like a visual journal to let people know this EF lifestyle works as can be seen in your photos. Keep up the fantastic work of this blog, I read it daily and sometimes more than once because there is so much to take in and the reference links take you to other interesting websites. Again, thank you, we don't take any of it for granted and it helps us all stay on track.

  29. Richard Nikoley on March 10, 2009 at 09:48

    Good idea, Pauline. I'll post a link to that vacation entry as an addendum to this post.

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