A man has become an internet sensation after losing 88 pounds following a life-changing injury, becoming an inspiration to many on TikTok.
Johnny Cool, as he is known online (@johnnycool_01), gained widespread attention for his impressive weight loss journey, dropping from 264 pounds to 176 after a serious accident left him unable to exercise.
“I was told I’d most likely never have the same leg again,” he told Newsweek. “Hearing that, coupled with not being able to walk, made me upset, and I fell into depression.”
Using food as a coping mechanism while recovering from major surgery to fix his broken femur, which required a metal plate. Cool, from London, binged on fast food, sweet treats and sugary soda, consuming around 5,000 calories daily.
Now sharing his fitness success, Cool has revealed the three lifestyle changes that helped him transform his body, regularly attracting thousands—and sometimes millions—of views on social media.
Life After the Injury
Cool told Newsweek that he would eat around 5,000 calories per day while recovering from a leg injury. He was depressed and started binge eating.
TikTok/@johnnycool_01
“I suffered an extremely bad distal femur break, which left me unable to walk for just under a year,” Cool told Newsweek, adding, “The doctors said it’s the type of injury people get from a terrible car crash; however, I broke my thighbone by freerunning.”
He said that life without exercising led to detrimental consequences: “I overate and didn’t take care of myself. Even when my leg healed, I was still stuck in that rut and depressed.”
Eventually, he accepted his new frame and felt content, but Cool describes this as a “dangerous mindset,” as he had no desire to lose weight. This soon changed when he realized his weight was stopping him from being the person he wanted to be.
“I remember always wanting to dress well but couldn’t due to my weight,” he said. “Then, one day, I woke up and decided I was going to lose weight.”
In January 2023, he made these changes, which helped him lose 88 lbs in just over three months.
Intermittent Fasting
“Cool’s weight once held him back from dressing the way he wanted. Now, his appearance is exactly as he envisioned, often wearing three-piece suits.
TikTok/@johnnycool_01
Cool started following the 16/8 rule, meaning he fasted for 16 hours and only ate during an eight-hour window. However, for three months of his journey, he consumed just one meal a day (OMAD).
“It almost always consisted of steak, a bit of fruit, eggs and avocado,” he said.
A 2021 Frontiers in Physiology study found that eating one meal daily in the evening reduced body weight without impacting physical performance. However, the study was small, with only 13 participants over 11 days, so further research is needed for conclusive results.
The Keto Diet
Experts have previously dubbed the low-carb, high-fat diet with moderate levels of protein as “drastic.”
“The goal [of the keto diet] is an extreme restriction on carbohydrates to the extent that the body shifts from burning a combination of glucose and fat for fuel to only burning fat for fuel—a condition referred to as ketosis,” Christopher Gardner, Rehnborg Farquhar professor of medicine and director of nutrition studies at the Stanford Prevention Research Center, previously told Newsweek.
“I do not recommend this diet,” he said. “It is a high saturated fat and low-fiber diet. It consistently raises [‘bad’] cholesterol. I study the microbiome, and in our studies, we see benefits of dietary fiber for a healthy microbiome.”
However, studies have shown a ketogenic diet can provide short-term benefits in some people, including weight loss.
Cool told Newsweek: “Previously, I used to constantly think I would start a diet on Monday, so I would eat as much as I can. But then Monday came, and it would be a repeat of the same thing.”
Then he started fasting, drinking only water and eating just one keto-friendly meal per day. Today, he doesn’t track his calories but focuses on staying active and maintaining a healthy, balanced diet, which he consumes within an eight-hour window.
Exercise
L-R: Cool at the gym at the start of his journey, alongside a more recent photo showing him flexing his muscles in a white tank top.
TikTok/@johnnycool_01
At first, Cool added walking to his daily routine, which he continues to do. He now consistently reaches a 10,000-step-per-day goal. He also works out six days a week, with Sunday being his rest day.
“The main weight loss took just over three months of extreme working out and dieting,” he said. “Then I started to focus on muscle building whilst also still staying in a calorie deficit.
“It’s still an ongoing journey, and I’ve gained and lost weight in between. I work out six times a week—no matter what.”
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