The 5 Pillars Of Tyrus’s Astonishing 137-Pound Weight Loss Journey In 2025

Tyrus’s incredible physical transformation has become one of the most talked-about stories in cable news and entertainment circles this year, with the former professional wrestler shedding a massive amount of weight. As of late 2025, George Murdoch, better known as Tyrus, has reportedly lost over 137 pounds from his peak weight of nearly 500 pounds, a journey that has seen him drop to approximately 375 pounds and counting.

This dramatic and sustainable weight loss is not the result of a fad or a quick fix—Tyrus has publicly stated he did not use weight-loss medications like Ozempic. Instead, his success is built on a foundation of clean eating, a strategic low-impact exercise plan, and a profound mental overhaul that is driving him toward his next major goal: getting out of the "300-pound club." His story is a powerful testament to the impact of long-term, disciplined lifestyle changes.

George Murdoch: Biography and Professional Profile

Tyrus, whose birth name is George Timothy Murdoch, is a multifaceted American media personality, actor, and former professional wrestler. His career has seen him transition from the squared circle to the television studio, where he has become a prominent and often controversial figure.

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• Real Name: George Timothy Murdoch
• Born: February 21, 1973
• Birthplace: Pasadena, California (some sources cite Boston, Massachusetts)
• Age (as of late 2025): 52
• Wrestling Career: Best known for his time in WWE (as Brodus Clay) and the National Wrestling Alliance (NWA), where he was a former NWA Worlds Heavyweight Champion.
• Media Career: He is a well-known cable news personality, regularly appearing on Fox News and Fox Nation programs.
• Author: He is a successful author, including his book, "Just Tyrus: A Memoir."
• Family: Married to Ingrid Rinck, a successful entrepreneur and nutrition expert.

The Strategic Diet: How Tyrus Revamped His Fuel Source

Tyrus's weight loss strategy is centered on sustainable, long-term changes to his diet, moving away from the high-calorie, high-sodium intake common in the wrestling world. He focused on a "clean eating" approach, prioritizing nutrient-dense foods and eliminating the worst offenders from his daily routine.

1. Intermittent Fasting (IF) as a Core Tool

A key component of Tyrus's dietary discipline is Intermittent Fasting (IF). While he hasn't detailed a precise schedule, IF typically involves restricting all calorie intake to a specific window of hours each day, such as the popular 16/8 method, where one fasts for 16 hours and eats during an 8-hour window. This method helps manage calorie intake, improves insulin sensitivity, and reduces the time available for unhealthy snacking.

2. Eliminating the "Big Three" Unhealthy Foods

Tyrus made significant, non-negotiable cuts to his diet, which provided immediate and noticeable results. These eliminations are crucial for anyone looking to shed substantial weight:

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• Sweet Drinks: Completely cutting out sugary sodas, juices, and other sweetened beverages.
• Fried Food: Removing all deep-fried and heavily processed foods.
• Rice and Simple Carbs: He "mostly cut out rice" and focused on reducing simple carbohydrates, opting for more protein and healthy fats.

3. The Power of High-Quality Protein

His new diet is built around high-quality protein sources. Tyrus has specifically mentioned incorporating foods like fillet mignons, which are lean cuts of beef, into his eating plan. High-protein meals are essential for maintaining muscle mass (especially important for a former athlete), increasing satiety, and boosting metabolism.

The Low-Impact Exercise Revolution

Given his history as a massive professional wrestler, Tyrus’s joints and body structure could not handle the high-impact, heavy-lifting routines of his youth. His exercise strategy is a masterclass in adapting fitness to an aging body with significant weight to lose. His routine is focused on consistency and joint protection.

1. Prioritizing Stretching and Bodyweight Work

Instead of hitting the weights hard, Tyrus's routine emphasizes low-impact activities. Working with fitness coaches like Rob MacIntyre, he focused heavily on stretching and bodyweight exercises. Stretching is vital for improving flexibility, reducing muscle soreness, and preparing the body for more intense activity, while bodyweight exercises build functional strength without the added strain of heavy free weights.

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2. The Daily Brisk Walk

One of the most actionable tips from his journey is the incorporation of regular, moderate-intensity cardio. Tyrus makes time for 15–20 minutes of brisk walking, often scheduled after lunch. This short, consistent burst of activity is highly effective for improving insulin sensitivity, burning calories, and aiding digestion, proving that you don't need hours at the gym to see results.

3. Light Resistance Training

To ensure he maintains muscle tone and bone density, Tyrus also incorporates light resistance training. This type of training is crucial as it helps to preserve the lean muscle mass that is often lost during significant weight reduction. It is the perfect middle ground between high-impact lifting and pure cardio, ensuring a well-rounded and safe approach to fitness.

The Mental and Emotional Foundation: The Rinck Routine

Tyrus has frequently emphasized that his weight loss was not just a physical battle but a mental and emotional one. This is perhaps the most critical pillar of his long-term success, fueled by a powerful support system.

1. Leading by Example and Self-Accountability

Tyrus talks about the importance of "talking to the person in the mirror" and leading by example for his family. He came to terms with the health issues his weight was causing, recognizing that a sustainable change required a complete mental overhaul and a commitment to self-accountability. This foundational mindset shift is what prevents the yo-yo dieting cycle.

2. The Expert Support of Ingrid Rinck

Tyrus’s wife, Ingrid Rinck, is an entrepreneur and a highly recognized fitness and nutrition expert. She is the founder of Sensible Meals, a popular meal prep service, and The Rinck Routine, a fitness program. Not only does she possess the professional knowledge to guide his diet, but she also underwent her own significant 100-pound weight loss journey. Her personal and professional expertise provides Tyrus with an unparalleled level of support, accountability, and a healthy home environment.

3. The Next Goal: Breaking the 300-Pound Barrier

Having successfully lost over 137 pounds, Tyrus is now focused on the next major milestone: getting under 300 pounds. His journey demonstrates that weight loss is not a single event but a series of progressive goals. By setting a new, challenging but achievable target, he maintains the motivation and discipline required to continue his transformation well into 2025 and beyond. His story is an inspiration, proving that with strategic diet changes, low-impact exercise, and a strong mental foundation, a massive health transformation is possible at any age.