Colossus (325-375 lbs) Transformation Guide: How to Start Moving and Losing Weight

A man at 325 to 375 pounds should start with a doctor visit, then two or three short sessions a week of assisted strength and range of motion work, short daily walks, and 1,700 to 2,100 calories with protein at every meal. Assisted means using rails, a bench, a band or a machine so every rep is safe.

Who is the Colossus archetype?

Men between 325 and 375 pounds, endomorph, usually diamond, apple or oval shaped. Most have some mix of knee pain, back pain, swollen ankles and shortness of breath on stairs. Many have high blood pressure or blood sugar, whether they have been told yet or not.

You can still get strong. You need to start with movements that do not hurt, and build from there.

What should you check with your doctor first?

Medical clearance, blood pressure, blood sugar, cholesterol and kidney function. Bring a list of your medications, because weight loss can change what you need, especially for blood pressure and diabetes. Ask about a sleep apnea test. The NHLBI notes that fat around the neck can block the airway during sleep (NHLBI).

If you feel low or hopeless most days, say so. Depression is common at this weight and treating it makes everything else in this plan easier.

How many calories and how much protein?

• Calories: 1,700 to 2,100 a day in the XPL plan, a 500 calorie deficit on paper
• Protein: 240 to 280 grams a day in the XPL plan

I want to be straight about both. For many men at 350 pounds, 1,700 calories is a very large cut, so start at 2,100 or higher and let your doctor guide any move lower. And 240 grams of protein is roughly half to more than half of your food at these calories. Treat it as a ceiling, build up slowly, and get your doctor’s okay first if your kidney function is reduced.

Losing weight very fast raises the risk of gallstones, and the NIDDK lists obesity and certain kinds of dieting as risk factors (NIDDK). Steady beats fast.

What does a week of training look like?

• Monday: assisted strength session, 25 to 30 minutes
• Tuesday: walk 5 to 15 minutes
• Wednesday: range of motion session, 20 minutes
• Thursday: walk 5 to 15 minutes
• Friday: assisted strength session
• Weekend: walk, stretch, rest

Assisted strength session

• Sit to stand from a high bench, hands on your thighs or a rail: 3 sets of 6 to 8
• Machine chest press or wall push-up: 3 sets of 10
• Seated cable row or band row: 3 sets of 10
• Leg press with a short, comfortable range: 2 sets of 10
• Supported calf raise holding a rail: 2 sets of 12
• Suitcase carry, light dumbbell, holding a rail if needed: 3 walks of 20 seconds per side

Range of motion session

• Seated hip circles and knee lifts: 2 sets of 10 per side
• Seated thoracic rotation, arms crossed: 2 sets of 8 per side
• Wall angels or band pull-aparts: 2 sets of 10
• Ankle circles and pumps: 2 sets of 20
• Slow belly breathing: 5 breaths

Add one rep per set each week. When you can do 3 sets of 12 with good form, make it harder: a lower bench, more weight, or less hand support.

What should a normal day of eating look like?

• Breakfast: 4 eggs with vegetables and a piece of fruit
• Lunch: 8 ounces chicken or turkey, cooked vegetables, a small portion of rice
• Afternoon: protein shake
• Dinner: 8 ounces fish or lean beef, salad, roasted vegetables

Cut sweet drinks first. For most men, that alone is several hundred calories a day.

What should you expect at week 1, week 4 and week 12?

Week 1: Scale may drop 5 to 8 pounds, mostly water. Sessions feel awkward. Show up.

Week 4: Standing up from the bench is easier. Walks are longer. Many men are 10 to 12 pounds down.

Week 12: You are on a lower bench or using less hand support. 15 to 20 pounds down is common. Blood pressure and blood sugar often improve, so your doctor may need to adjust medication.

Stop and call your doctor if you have chest pain, unusual shortness of breath, dizziness, or new swelling in one leg.

Is this plan right for you?

Ask yourself three things. Does standing from a low chair take effort? Do your joints hurt with regular gym workouts? Do you get winded on one flight of stairs? If yes, start here. If you can already walk 20 minutes and use most gym machines without pain, the Titan (275-325 lbs) guide may fit better even before you reach that weight.

Heavier than 375? Read the King guide. Women in this range should read the Regal guide.

What is the next step?

Take the XPL quiz, check coaching options and pricing, or contact me to work alongside your doctor.

Written by Zavier King, personal trainer in Houston and founder of XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach. More about me.