Fat and Pathetic

JohnStone · 02-10-2003, 08:37 AM

When I was younger (I'm 34 now) I was in great shape, had a nice body and I worked out every day. But over the last 10 years I stopped working out, got married, started working tons of hours, blah blah blah. Bottom line is I became lazy and put on about 50 pounds of FAT. I look disgusting, and can't stand it anymore.

So I've been on a fatloss diet since January 6th. I've lost a little over 20 pounds, and have been working out 7 days a week (5 days cardio, 2 days weights/crunches). I still look terrible, but at least I'm heading the right direction.

I've been reading a lot, but would welcome any constructive advice from all of you pros out there. Looking at all your pictures is very inspiring. Some of you look really incredible.

Anyway, you can find daily pictures (side view only for now, I will start taking some from other angles), weight loss graphs and detailed charts of my daily diet and workouts on my weight loss web page.

Thanks.

Pinch · 02-10-2003, 09:49 AM

patience + dedication

you'll achieve ur goals this way

Scar · 02-10-2003, 09:53 AM

Proud of you bro...you haven't left it too late--34 is relatively young.....you've set yourself a goal and put your pics up on the net so there is no going back...
just be patient.....you have lost an impressive amount of weight

Carnage · 02-10-2003, 09:54 AM

Don't go on a diet, but make a lifestyle change. You have to accept that exercise and a sensible diet will be a part of your life from now on. Don't try to lose the weight too fast, but lose it gradually....the way you put it on. Don't forget to give yourself some rest days or you will burn out. Good luck.

Golds_Soldier · 02-10-2003, 09:58 AM

Hmmm not bad, you have that guy next door look

JohnStone · 02-10-2003, 10:08 AM

Thanks for the encouragement everyone, I really appreciate it.

I should mention that even though I am currently on a fatloss "diet", this is indeed a lifestyle change. I love working out, I love pushing myself and I love the food I'm eating now. I honestly have trouble eating all the food (only about 1200 calories a day). A little over a month ago I was eating 3 times that amount of food, all of it bad. I was also drinking about 8 sodas per day, and 4 beers per day. I have not had any beer or soda in 6 weeks and I don't miss them at all. I've been drinking about a gallon of water every day. I also went ahead and stopped drinking ALL alcoholic beverages the other day.

Back when I was in really good shape I worked out 6 days a week, 3 hours a day. So what I'm doing now seems really easy compared to what I remember. I almost feel like I'm not doing enough, but I'm trying to be patient and remember that 10 years of neglect will take a lot of time and dedication to repair.

I really want to increase my muscle mass and get ripped again. I hope I'm on the right path in terms of my diet and exercise program. I don't expect it to happen overnight, but want to make the work as productive as possible.

Thanks again for the kind words.

Golds_Soldier · 02-10-2003, 10:19 AM

You are welcome

Abdominator · 02-10-2003, 10:24 AM

Hey JohnStone. One thing is essential to successful and permanent change to your physique is positive mental attitude and positive self-image. I noticed the title of your thread Fat & Pathetic. You have to think better of yourself. You're making progress and you've accomplished a lot over the last few months. So don't beat yourself up. You're at least making progress, which is more than a lot of people can say.

Here's a book that helped me out a lot with my self image:

The Magic of Thinking Big - David Schwartz, PhD

http://www.amazon.com/exec/obidos/tg...glance&s=books

It talks about how by just changing the way you think and by thinking more positively about your goals and what you can achieve, you can make dramatic transformations (physicially, financially, and in relationships).

So keep up the good work. If you stick with it (which I feel you will), you should be able to put on noticeably more muscle mass in the next 6 months to a year.

I hope this helps.

- Skip

JohnStone · 02-10-2003, 10:34 AM

Quote:

Hey JohnStone. One thing is essential to successful and permanent change to your physique is positive mental attitude and positive self-image. I noticed the title of your thread Fat & Pathetic. You have to think better of yourself.

You're absolutely right, of course. It feels really good to make progress, and I am proud of myself. I've been in a very positive state of mind almost from day one, but after seeing how good you all look (I just found this forum today), I did revert to feeling fat and pathetic right before I posted.

Thanks for the book recommendation, it looks really good and the price is right, so I just ordered it.

I'm going to keep at this 110%. I will have some pictures I can be proud of soon!

Thanks Skip.

ACTING-UP · 02-10-2003, 11:59 AM

JohnStone - I started a competition with a coworker of mine on January 4, 2003. We are seeing who can lose the most bodyfat over a three month period (while also gaining muscle hopefully). As of two weeks ago, I've lost only 1% of bodyfat and I've been working out regularly and eating well. So props to you and all you have done. You are my inspiration to work out even harder and eat even better because of what you have accomplished in such a short period of time.

tweeter37 · 02-10-2003, 12:08 PM

You've made a great change and that's more than alot of people can say. It's hard to change your lifestyle, but you obviously have the determination to do so. Keep up the hard work and in no time you will have the physique and the confidence that you strived so hard for.

rleeson · 02-10-2003, 12:38 PM

You're doing great just keep it up and you'll have an even better body than you had at 24...

I noticed the way your head went up and your shoulder pulled back in your later pics. You feel a lot better about yourself now and it shows... my pics do the same thing

Me in August
http://forum.bodybuilding.com/attach...&postid=754367

Me in Dec:
http://forum.bodybuilding.com/attach...&postid=983318 and
http://forum.bodybuilding.com/attach...&postid=983202

Keep up the good work.

Rob--

JohnStone · 02-10-2003, 12:49 PM

Man, you guys are all class acts. I expected to be flamed, and now I'm more positive and determined than ever. Really, thank you all so much.

Acting-Up, I never thought these photos would be inspiring to anyone except me. Keep up the hard work, and good luck!

Rob, I'd really like to check out your photos, but the links are not working.

Edit Now they are, wow!! Good job man!

GettingBigger · 02-12-2003, 03:02 PM

Perfect time to start a lifestyle change. You will be looking great come summer. 5 days of cardio a week....you are the man. I have enough trouble with 3.

Keep us posted.

JohnStone · 02-22-2003, 07:57 AM

I'm still 110% committed and feeling great. My weight loss has slowed, but my body fat percentage keeps dropping. I have been eating totaly clean and I have not missed a single workout and only one meal due to an emergency. I have quickly outgrown my current weight set and dumbbells, so I'm going to be getting a Body Solid power rack and bench (or similar) pretty soon and a new set of hex dumbbells. Man, I forgot how much I used enjoyed lifting--it feels great to be sore all the time again.

I've also recently switched from a standard 45 minute, moderate intensity cardio workout to a more demanding (but shorter) HIIT cardio workout. I'm really looking forward to seeing how that effects my fat loss.

The best part is I'm finally starting to see some muscle peeking through. I've gone from a little over 60 pounds of body fat (28%) to about 40 pounds of body fat in less than 2 months. This is very encouraging to me. My biggest worry is my lower "inner tube" (which is very obvious in my pictures). Do you all think that will go away as I get closer to my 12% body fat target? I'll go even lower than 12% if I have to, but I want to get rid of that tube of fat completely.

Thanks again for all the encouragement here, and for the emails I've received from some of you. I appreciate it.

Daily updates, menus and workouts here: http://www.twowiresthin.com/wl2003/

Cerbinator · 02-22-2003, 10:40 AM

That inner tube is all dependant on diet and cardio. If you keep it up, you will lose it. Although, that will be the last to go. Most men have the same problem though. That midsection weight is the first to appear, and the last to go, but it will go eventually.

I noticed a big change, your stomach really has shrunk. That underwear quote made me laugh too.

GwentDeath · 02-22-2003, 11:18 AM

You were far from Fat and Pathetic in your first pic, but your looking awesome now! Keep up the good work.

Silent Jhay · 02-22-2003, 11:34 AM

Looking awesome man. If I had enough time I'd want to put your "Day by Day" pics into an animation sequence, would be fun to watch your stomach shrink in

BRIT_BEEF · 02-22-2003, 01:06 PM

The pics show amazing progress.

That goes for both JohnStone + rleeson.

JohnStone · 03-01-2003, 08:26 AM

MaryAnn, make sure you are getting enough protein, lift weights, do cardio and eat clean foods--the fat WILL come off. You also might want to consider supplementing with L-glutamine if you are not already. You can do it!!

Cerbinator, even if that tube is the last to go, at least I can continue knowing that eventually it WILL go. Thanks for the encouragement, that was all I needed to hear.

GwentDeath and Brit_beef, thanks very much for the kind words! I'm really trying!

Silent Jhay, thanks bro. I am taking the daily pictures for the very reason you mentioned! When I reach my goal, I am going to take all those images and make an MPEG out of them. I'll post it when I'm done. It should be pretty cool!

Progress report: As of today I've lost exactly 25 pounds, and gone from 28% body fat to 20% body fat. Thanks again for all the props everyone--I'm feeling stronger than I have in a long time!

http://www.twowiresthin.com/wl2003/

nynsb · 03-01-2003, 12:08 PM

You are pure inspiration.
How are you managing to lose all the fat???
Talk more about routine and diet.
What's your age???

Great Transformation.
Do you have any front pics??

desert rat · 03-01-2003, 12:29 PM

I don't think you need to lose much more -- start putting on some muscle

JohnStone · 03-01-2003, 05:43 PM

nynsb, thanks! I'm 34 years old, btw. You can find detailed menus of everything I eat down to the last calorie and all my workout schedules on my weight loss page (http://www.twowiresthin.com/wl2003/). Look for the link somewhere below the 2 pictures.

In general I guess the main things that I did to lose weight so far are:

- I eat much better. I stopped drinking alcoholic beverages and soda completely. I drink 1 gallon+ of water and 2 cups of black coffee each day (and nothing else), I eat 5-6 times a day. I eat a high protein/moderate carbs/low fat diet. I eat whole foods, I don't eat refined sugar. When I do eat carbs I always use whole grain breads/pastas/rice, et. al.) Other than lots of seafood, egg beaters and a little milk, I don't consume any animal products.

- I exercise every day (right now I'm lifting weights 3 times a week and doing HIIT 4 times a week, but I like to switch things around once I feel my body starting to adapt to what I'm doing).

- The only supplements I use are a little extra fiber, a multi vitamin, whey protein and l-glutamine. I bought some creatine, but I have not started using it yet.

- Positive attitude and 100% dedication. I never make excuses. I don't miss workouts, and I don't miss meals. I never miss a photograph, and I never forget to go shopping or plan my meals. I always update my web page. I don't take cheat days, or even cheat meals. I always give it my all when I'm working out and try stay focused on my goals no matter what. Once I reach my goals I will lighten up some, but until then this is the best way for me (your mileage may vary!)

Desert Rat, very true. I'm trying!

teewoods · 03-02-2003, 10:11 AM

Hi john stone,

you have the best and the most detailed pic of your body transformation. I think your idea is very effective and something that would most surely spur you on to losing weight. Far much more effective than just jumping on the scale and jumping for joy at the odd pounds lost week in week out.

Its the sort of thing i wanted to do, however i dont know anyone patient enough to take pics of me.

So many dubious slimming companys would be happy to pay you a tidy sum, to have the rights to use your pics.

Good idea and a nice way to make a tidy sum of $$$$$

Great job and great attention to detail. I shall emulate you, akthough i must admit i thought of the idea a goodwhile ago while drinking in the bar.

The only problem is i cant wait to get back to the bar as i type.

nynsb · 03-02-2003, 09:46 PM

Quote:

Originally posted by JohnStone
nynsb, thanks! I'm 34 years old, btw. You can find detailed menus of everything I eat down to the last calorie and all my workout schedules on my weight loss page (http://www.twowiresthin.com/wl2003/). Look for the link somewhere below the 2 pictures.

In general I guess the main things that I did to lose weight so far are:

- I eat much better. I stopped drinking alcoholic beverages and soda completely. I drink 1 gallon+ of water and 2 cups of black coffee each day (and nothing else), I eat 5-6 times a day. I eat a high protein/moderate carbs/low fat diet. I eat whole foods, I don't eat refined sugar. When I do eat carbs I always use whole grain breads/pastas/rice, et. al.) Other than lots of seafood, egg beaters and a little milk, I don't consume any animal products.

- I exercise every day (right now I'm lifting weights 3 times a week and doing HIIT 4 times a week, but I like to switch things around once I feel my body starting to adapt to what I'm doing).

- The only supplements I use are a little extra fiber, a multi vitamin, whey protein and l-glutamine. I bought some creatine, but I have not started using it yet.

- Positive attitude and 100% dedication. I never make excuses. I don't miss workouts, and I don't miss meals. I never miss a photograph, and I never forget to go shopping or plan my meals. I always update my web page. I don't take cheat days, or even cheat meals. I always give it my all when I'm working out and try stay focused on my goals no matter what. Once I reach my goals I will lighten up some, but until then this is the best way for me (your mileage may vary!)

Desert Rat, very true. I'm trying!

How come you don't take any shots straight on??
The side shots are great it really lets us see how much fat you have lost in the gut.
How many inches have you lost in your waist???
Your pictures are truly inspirational you should feel proud.

JohnStone · 03-03-2003, 07:57 AM

teewoods,

Haha, I don't think anyone will be beating down my door anytime soon, but thanks for the kind words.

It might be hard, but if you want to drop those pounds as quick as you can, I think you're gonna stay away from that bar for a while.

nynsb,

Ok, ok. I starting putting front shots up today bro.

It's really embarrassing, but what the hell.... Sorry about all the chest hair, my wife is going to wax my chest for me as soon as I gain some more muscle. I'm not sure how many inches I've lost off my waist because, like the d0rk that I am, I didn't take measurements before I started. I only started doing measurements a few weeks ago and have dropped a couple inches just in that time My waist is currently 36.25, so I have a long way to go

It was 39" on 2/17/2003, the first time I measured it. Thanks again for the encouragement.

JohnStone · 03-19-2003, 08:59 AM

Quick update: I've lost almost 35 pounds in 2.5 months, and my weight training is really starting to show now that my body fat is falling away. I look and feel like a different person! I could not have possibly made the progress that I have without the excellent information I've found at the bodybuilding.com web site and forum. Thanks to all of you who have offered your support. I'm only just beginning, so look out in the months to come.

http://www.twowiresthin.com/wl2003

GettingBigger · 03-19-2003, 10:59 AM

Great transformation but you must have been freightened in that last pic...your hair turned white.

mntbikedude · 03-19-2003, 11:23 AM

Awesome work bro......amazing really that you have done that over just 3 months.

Just one thought , I would work at adding some mass to your delts. That will give you a more balance look. And don't overlook the rear delts.

JohnStone · 03-19-2003, 07:23 PM

GettingBigger, thanks! BTW, my hair turned that color after I looking at my "before" picture for about the hundredth time.

Scary indeed....

Mntbikedude, thanks for the advice! It must have been tough to only pick one area for me to focus on.

Right now I'm doing seated DB presses, bent over DB raises and standing BB presses for my delts. Do you have any other exercise suggestions for my shoulders, or are those three pretty good for working all areas of the shoulders? Thanks again!

I've also noticed that my arm and my pec on the left side are slightly larger than they are on my right side. Is this normal? Anything to be concerned with? Should I do some extra reps on that side? I really focus on my form when I'm lifting, so I'm not sure what's going on with that. It's bugging me...