**Transformations from FAT to FIT**

[DXFAN]

hey guys i just wanted to drop in, i just lurk here from time to time...trying to motivate myself to get back to the gym..

well its kind of unrelated i remember seeing a from fat to fit picture post of this guy with two sleeve tattoos there were like two stars on the upper pecs. so many pages i couldn't find him.

I was on a website today called mininovaand on the right hand side advertisement they used his before and after photo to sell this some mens diet dot come crap


i just wanted to bring it to the attention of the original poster if they were not aware of them useing your image to sell product with out your approval......i would sue

[evoscott]

yep i belive it was paage 1 as i put the sae post up as i seen it also

[jedi786]

Originally Posted by walti

It's hard to find an old picture of me, as I hated how I used to look before. I weighed in as much as 275 when I was in high school.

Then:






Now:






Now I weigh 175. Lost exactly 100 pounds. I have to say I've never felt any better in my entire life.

wow nice!

do have any loose skin on your belly? thanks

[torquejunky]

Still have a long ways to go, but here is my progress in the last 4-5 months, 305 down to 258, on track to hit low 200s by next summer!!

ETA: there are some amazing pics in here guys n gals, keep up the great work. I like to come in here when I need a lil inspiration, works every time!!

[DrMike]

Originally Posted by torquejunky

Still have a long ways to go, but here is my progress in the last 4-5 months, 305 down to 258, on track to hit low 200s by next summer!!

ETA: there are some amazing pics in here guys n gals, keep up the great work. I like to come in here when I need a lil inspiration, works every time!!

Wow, keep up the good work!

[xsizo]

wow looking better keep it up man

[calxma122]

lookin great, very big difference! keep it up

[profek2k]

Here are few photos of me before/after. From 110[kg]/243[lb] to 70[kg]/154[lb] in 16 weeks.

Good luck everybody!

[profek2k]

Some latest pics of me.

Cheers Mike.

[shaun1234]

ive just joined this forum an also started weight loss about 1 month ago i was 12st 5lb and now im only11st 5lb n im just woundering what are the healthy meals youve all been eating whilst loosing weight and is there any tips you have to loose weight quicker.Another thing is how do you know when to start gaining weight again to turn into muscle

[obriench]

Originally Posted by kiwidave1

Freakin epic change mate! I bet you are much more comfortable in the Hawaiian sun now.
I would rep, but I have to spread some more arround first.

Fantastic transformation.

Time to bulk????

Thanks! I'm trying to get my bodyfat percentage down further before focusing entirely on building lean muscle. That way I can focus on a "clean bulk". However, I'm still making some good gains on building muscle even though I've been focusing on losing fat.

[tblake87]

Originally Posted by profek2k

Here are few photos of me before/after. From 110[kg]/243[lb] to 70[kg]/154[lb] in 16 weeks.

Good luck everybody!

90 lbs in 4 months?

That's 5 pounds a week. Damn.

[johnnyj411]

Originally Posted by profek2k

Here are few photos of me before/after. From 110[kg]/243[lb] to 70[kg]/154[lb] in 16 weeks.

Good luck everybody!

Good job man,what was your diet like and what cardio or weightlifting did you do?

[Eloquent]

Newest progress..

228-160, then lifted for 4 months, still 160, look much better though.

[profek2k]

Originally Posted by tblake87

90 lbs in 4 months?

That's 5 pounds a week. Damn.

Actually it's not like that (you don't lost same ammount every week). It's easier to burn first 20 lbs then last 2.

[profek2k]

Originally Posted by johnnyj411

Good job man,what was your diet like and what cardio or weightlifting did you do?

All my 10-15 BFPP program is described on my personal web site. You can find tons of info there.
Cardio: about first month i was running LIT cardio untill i was able to run 30 minutes by myself, after that i started HIIT running intervals and stick to them till the end.
Weightlifting: whatever suits you but you must create caloric deficite so make your workouts intense. I'm always running right after gym workout.
Diet: It's hard to describe all diet in few words. I will just copy/paste my 4 example menus that i used for 16 weeks, there was NO exception i just stick to those menus and drink lot of water also i used few supplements (all info on my site, it's free).

Menu #1

Meal #1 (breakfast)
2 egg whites.
2 soup spoons of oatmeal with 1 soup spoon of whey protein(for flavor).
1/2 cup of skim milk.
1 teaspoon of flax seed oil.

Meal #2 (snack)
3 hard boiled eggs.
1 cup of broccoli (1/4 big broccoli).

Meal #3 (lunch)
100g of chicken breast.
1 cup of mixed vegetables.
1 big apple.

Meal #4 (after workout)
1 banana.
1,1/2 servings of whey protein powder.*
(sipping whey protein during workout, finish it after workout)

Meal #5 (dinner)
100g salmon.
1/2 cup of spinch.
1/2 cup of berries.

Meal #6 (before sleep)
50-70g cottage cheese.
1/2 cup of blueberries.


Menu #2

Meal #1 (breakfast)
5 egg whites with broccoli.
1/2 cup of skim milk.
1 teaspoon of flax seed oil.

Meal #2 (snack)
50-70g cottage cheese.
1/2 cup of strawberries.

Meal #3 (lunch)
100g of turkey breast.
1/2 cup of brown rice.
1 small apple.

Meal #4 (after workout)
1 banana.
1,1/2 servings of whey protein powder.*
(sipping whey protein during workout, finish it after workout)

Meal #5 (diner)
100g of chicken breast.
Salad: 1/2 cup of yellow and red pepper, 1/2 cup of spinach,1 tomato, 2 teaspoons of olive oil, vinegar.

Meal #6 (before sleep)
1 serving of whey protein powder.*
1 cup of skim milk.


Menu #3

Meal #1 (breakfast)
5 egg whites - omllete with chopped broccoli (1/2 cup).
1/2 cup of skim milk.

Meal #2 (snack)
30g almonds.
1 medium orange.

Meal #3 (lunch)
100g of chicken breast.
1/2 cup of brown rice.
1 big apple.

Meal #4 (after workout)
1 banana.
1 serving of whey protein powder.*
(sipping whey protein during workout, finish it after workout)

Meal #5 (dinner)
90g of turkey breast or salmon.
1 cup of mixed vegetables.
2 tsps of olive oil.

Menu #4

Meal #1 (breakfast)
6 egg whites.
1/2 cup of oatmeal.
1 small orange.

Meal #2 (snack)
30g almonds.
0,5l skim milk.

Meal #3 (lunch)
115g of turkey breast.
60g of sweet potato.

Meal #4 (after workout)
1 banana.
1 serving of whey protein powder.*
(sipping whey protein during workout, finish it after workout)

Meal #5 (dinner)
115g of chicken breast or tuna.
1/2 cup of spinach.
Medium tomato.
1.5 cup of lettuce.
2 tsps of olive oil.


* 1 serving of whey protein powder = (22g protein, 5g carbs, 1g fat)


PS: Sorry for long post.

Cheers Mike.

[shaun1234]

chiyas for that mate also im woundering will it be best to loose all the fat before i start bulking up or should i start with a little bit of fat left so i dont need to gain weight to turn into muscle

[Hybris]

Originally Posted by Eloquent

228 to 160 = 6-7 months of undereating unhealthy diet.
160 to 160 = 3.5 months of lifting and eating enough.

Awesome! I'm currently at your old 160 pounds unhealthy. So nice to see you accomplished that in 3.5 months Any tips you can give me?

[moodmuzik]

Did you know that they used your pics here? LOL it says one month.

it wont let me post links because my post count is 30 yet. but go to

wwwDOT getmejacked DOTcom

just thought id post it.

[ladymystique]

Im Speachless!!!!!!WOW! what an inspiration!

[profek2k]

Originally Posted by shaun1234

chiyas for that mate also im woundering will it be best to loose all the fat before i start bulking up or should i start with a little bit of fat left so i dont need to gain weight to turn into muscle

Hey.

"...im woundering will it be best to loose all the fat before i start bulking up..." - if you feel that you are fit and ready go for it if not set some fat cutting goal and bulk after you done it.

"...should i start with a little bit of fat left so i dont need to gain weight to turn into muscle" - you can't turn fat into muscle, burn as much fat as you can and gain lean muscle.

To sum it up, if you feel ready go for bulking up but always keep eye on your BF %. When bulking you will gain some fat, there are some great bulking articles here on BB also find some info about caloric excess and how to maintain it.

Good luck, Mike.

[Los_Diablo]

That last pick of you walti looks weird. Like you have a dent in your arm and your hand, don't even know what's up with that. Anyhow you should retake that one.

[mullyman]

Originally Posted by b.spencer

Great Job Craned. Looking awesome.

There are some fantastic guys on the site who have done amazing thing and inspired me to be better. That's for sure. Hope they stop by and post. Here's my change:

Daaaaammnnnn!! Great job. May I ask how long this took?
MULLY
sorry, my post count of 26 doesn't allow me to repost photos.

[trueirishpride]

Originally Posted by Craned

I figured since we had a thread for transformations from skinny to mass that we needed one from fat to fit. We love to see the progress that people make and I think that this would be a great motivational thread for people trying to get started or stay on track. I'll post some first to help get things going. Thanks in advance to those who participate.

Dude, that is such crazy motivation you wouldn't believe. Wow man.

I am still working on it. So far I have lost 30 lbs, but I want to lose another 50 lbs by July 2010. Just gotta keep pushing.

[BC_2006]

Originally Posted by trueirishpride

Dude, that is such crazy motivation you wouldn't believe. Wow man.

I am still working on it. So far I have lost 30 lbs, but I want to lose another 50 lbs by July 2010. Just gotta keep pushing.

Nice work man, looking good! Just keep bringing it and you'll hit your goal.

[TheMikal]

Originally Posted by trueirishpride

Dude, that is such crazy motivation you wouldn't believe. Wow man.

I am still working on it. So far I have lost 30 lbs, but I want to lose another 50 lbs by July 2010. Just gotta keep pushing.

Nice progress man!! Keep it up!

[jgwilliams]

Originally Posted by profek2k

Some latest pics of me.

Cheers Mike.

Awesome dude, what a motivation for me to keep trying. Thanks for sharing. Jim

[thimself]

Originally Posted by torquejunky

Still have a long ways to go, but here is my progress in the last 4-5 months, 305 down to 258, on track to hit low 200s by next summer!!

ETA: there are some amazing pics in here guys n gals, keep up the great work. I like to come in here when I need a lil inspiration, works every time!!

hell yeah dude! awesome work! keep at it!

[jgreenhaus]

Originally Posted by Eloquent

Newest progress..

228-160, then lifted for 4 months, still 160, look much better though.

so from the 160 after the diet+cardio to the muscular 160 all you did was weightlifting and no cardio, what were your workouts + diet like plz? great job!

[Eloquent]

Originally Posted by jgreenhaus

so from the 160 after the diet+cardio to the muscular 160 all you did was weightlifting and no cardio, what were your workouts + diet like plz? great job!

Ate at maintenance, for me, 2400 calories.
Lifted 4 times a week.

Chest, Back, Rest, Legs, Shoulders, Rest, Rest

Lift hard for an hour, lots of volume/sets.

Ate 160 grams of protein a day, mostly from Whey Protein, like 3.5 scoops, about 85 grams from that.

Brown Rice, a cup is 200 calories cooked, just count calories.
Whole wheat bread, pasta, cottage cheese, fat free cheeses, fat free string cheese, fat free milk, lean meats, no oil used, not even olive oil because it's so high in calories that I can't eat as much of other stuff, no potatoes.

Chicken, steak, ground beef all lean like steak with no white on it, chicken rotisserie from the grocery store or baked in the oven drained of all the fat, ground beef like 96% fat free..

Fat free sour cream, fat free cheese singles, BEANS!..

Key to changing body composition without having a cutting or bulking mentality: count calories, eat at maintenance, eat right, focus on LIFT PROGRESS not mirror progress.

As long as you are lifting more every week, and staying the same weight, you are doing it right.

Before shoulder press: 32.5 pound dumbells, after, 70 pound dumbells, in each hand

Sorry for the poorly written reply.