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Quinton | Weight Loss for Men Working 9-5

@quinton.scheuermann

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📉265 → 239 → 225 (in progress)
💪I help guys who used to be fit lose 20-40 lbs and keep it off.
📅 Find the exact date you'll hit your goal weight 👇

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I used to be the athletic one 👇

Full ride. Then a desk job, the same appetite, and 265 on the scale.

If you used to be the fit guy and don’t recognize yourself right now, this one’s for you.

Comment CALC and I’ll send you my free calculator. by @quinton.scheuermann

If you work a desk job feeling burnt out, puffy, and your body doesn’t match your work ethic - I’m making this for you. Started at 265LBS. Follow the journey to 215LBS. 👇 by @quinton.scheuermann

You sit at a desk all day, your body doesn’t need more effort, it needs structure. My 3 rules for dropping fat on a 40-hour work week: track your food, drink 1–1.5 gallons of water, sleep 7–9 hours. Save these for your next work week. 📌 by @quinton.scheuermann

Screen-tired isn’t body-tired. 👇

After 8 hours of calls I’m wiped, but my body hasn’t moved since 9 AM. So I train at 6:15 AM, before the first call.

On a fried day, knowing the workout’s already done means I get to spend time with my queen and kick it with her.

Send this to the coworker who’s always too tired. by @quinton.scheuermann

I skipped breakfast to save 400 calories. I ate 800 more. 👇

I’d get home starving and eat everything in the kitchen. 1,200 calories.

Skipped breakfast: −400
Got home starving: +1,200
Net: +800 calories

Now my breakfast is 360 g egg whites, 100 g quinoa and 2 eggs. That’s 56 g of protein before work, and I walk in the door hungry like a normal person. Not like a raccoon. 🦝

Comment CALC and I’ll send you my free calculator to find your own calorie number. 🍳 by @quinton.scheuermann

Didn’t step in a gym for 4 days in Asheville.

Saturday alone: 7.7 miles, 14,070 steps.

I didn’t stress about missing lifts. Moving every day matters more for fat loss than a few days off weights.

One thing I didn’t do: eat back the 3,409 calories my Garmin said I burned. Watches overestimate. That’s how a good vacation turns into a bad Monday.

You don’t need a gym on vacation. You need to move.

Want your maintenance number? Comment CALC and I’ll send you my free calculator so there’s no guessing. by @quinton.scheuermann

Back from a trip? Don’t starve yourself to make up for it, don’t punish yourself with cardio, and don’t trust the scale the first morning.

Go straight back to your normal meals, drink water, get your steps, and judge the weekly average.

One trip doesn’t undo months of work. Panic does. Comment CALC and I’ll send you my free calculator. 🔄 by @quinton.scheuermann

12 weeks. 265 → 243.4. Same desk job. 📉

4 days in Asheville, no gym, and I came back lighter than I left (244 → 243.4).

All I did was walk more and eat less. Not rocket science. Just math.

At 6’8”, one pound doesn’t show in the mirror. 21 pounds do.

Comment CALC and I’ll send you my free calculator. by @quinton.scheuermann

Just got back from Asheville. Weighing in this week, and I already know the scale is going to lie to me.

4 days of pretty much zero meal prep. Sandwiches, pecan bars, omelets.

If you step on the scale after a trip and see +2 to 4 lb, that isn’t fat. It’s:

→ Salt from restaurant food
→ Extra carbs pulling water in
→ Travel, less sleep, and no routine

To gain 1 lb of actual fat, you’d have to eat about 3,500 calories over maintenance. Most trips don’t come close.

The fix: eat normal for 3 to 4 days, then weigh in. Don’t panic-diet off a water number.

I’ll post my real weigh-in this week. Started at 265, goal is 225.

Want your maintenance number? Comment CALC and I’ll send you my free calculator. by @quinton.scheuermann

How I stay on track on vacation without stressing the whole trip 👇

1️⃣ Protein at every meal. Breakfast, lunch, dinner, so you don’t lose muscle.

2️⃣ Keep moving. We did a 3-ish mile hike and burned 500 calories. At the beach? Hit the treadmill or walk the beach.

3️⃣ Enjoy the vacation. My girlfriend’s already mad at me for stressing about my goal weight. The scale might jump a couple pounds from restaurant salt. Your body adjusts when you get back.

Comment CALC and I’ll send you my free calculator, so you know your number before your next trip. by @quinton.scheuermann

One DoorDash lunch: $20 and 1,000+ calories.

My prepped meal: $4 and 450 to 750.

Do that 4 times a week for a year and it’s $3,328 and 52,000 extra calories.

About 15 lb of fat on paper, from lunch alone.

Run your own numbers with the free calculator in my bio. by @quinton.scheuermann

My 3 tools (save this):

1️⃣ MyFitnessPal for food — saved meals, one tap.

2️⃣ Garmin for steps and training — I don’t eat back what it says I burned.

3️⃣ A Google Sheet for my weekly weight average.

Starting out? You only need the first one — comment CALC and I’ll send you the first steps by @quinton.scheuermann