Gabe (Gabriel Poncio Souza), a member of the Nelk Boys crew, lost approximately 220 lbs, going from 400 lbs to 180 lbs. His transformation involved gastric sleeve surgery and ongoing diet and exercise, plus a public challenge from UFC president Dana White.
What Happened
Phase 1: Surgery. Gabe underwent gastric sleeve surgery, after which he reached 180 lbs.
Phase 2: Continued effort. After surgery, Gabe lost an additional 50 lbs on his own before working with a health coach. He also completed a 12‑week fat loss program that resulted in 26 lbs lost while maintaining strength.
The Dana White incentive. In December 2023, Dana White offered Gabe $15,000 to reach 209 lbs, with an extra $50,000 if he hit 190 lbs by May 16, 2024. Gabe met both targets and thanked White for the motivation.
A Framework Based on Gabe’s Journey
If you are considering a similar transformation, here is a sequence of steps you might adapt (always consult a healthcare professional first):
- Set a specific milestone with a deadline. Gabe used target weights tied to dates (e.g., 209 lbs by a certain event). Choose a realistic goal that matters to you.
- Choose your primary method. Options include structured diet and exercise, medical intervention like gastric sleeve, or a combination. Gabe used both. Discuss safety with a doctor.
- Create accountability. Gabe had a public bet and a financial stake. You could use a friend, coach, or self‑imposed commitment.
- Build sustainable habits. After the initial loss, Gabe focused on consistent routines and strength training. Long‑term maintenance requires ongoing effort, not just a quick loss.
- Surgery was not the only factor; Gabe continued to diet and train seriously afterward.
- External motivation (like a public challenge) can help, but results depend on consistent action.
- Steady progress (e.g., 26 lbs in 12 weeks) can be effective while preserving strength.
- FULL SEND Podcast on TikTok – Gabe’s transformation with Bradley Martyn
- Gabriel Poncio Souza Instagram profile
- Talksport: Dana White pays 21 stone podcaster for body transformation
- Facebook: Gabe’s weight loss milestone at The Camp Transformation Center
- YouTube Shorts: From 400 lbs to 180 lbs – Gabe’s Weight Loss Journey
- Instagram: Gabe’s progress with teacher health coach
- YouTube: Losing fat and gaining muscle in 100 days with Gabe Souza
- The Sports Rush: Dana White rewards Nelk Boys assistant for transformation
- Instagram Reel: Gabe Rocha on hacking men’s health
- Instagram: 12 weeks of fat loss for client Gabe
Key Points
> Note: This summary is based on publicly available sources. We have not independently verified all claims or tested the methods. Consult a healthcare professional before starting any weight loss program.
