Husband & Wife, Amazing 13 week transformation

[hoffmanxtreme]

Hey guys,

Some of you already saw my 11 week progress post, but here is another one but its more official and it also includes my wife too

I spent many months lurking on these forums before signing up, researching and learning about proper nutrition and weight training, etc. I can honestly say that I am very proud of what my wife and I accomplished in only 13 weeks! After I did my research, I created 2 custom programs for us to follow. Basically it was a very strict diet and macro ratio that we followed everyday.

My weight training involved ONLY compound exercises, and no machines or cables of any kind. My exercises were: bench press, shoulder press, deadlifts, pull ups, barbell rows, sit-ups, and dumbbell bicep curls. Nothing fancy, but it got the job done.

My wifes program included just cardio, 4-5 times a week for 20 minutes.

[slopecarver]

Sexy gap
Great job both of you!

[s0j]

Great job!
not that happy about your wifes job, im starting to think that you were on this thingt morethen she but yeah why dont you make her lift aswell?!

no hate though, you can defenatly see some progress going on

[MrCarl.]

nice job both o you! But I strongly suggest to your wife to start training with weights also.

[nisog24]

Amazing Job!

[KoN2o9]

Blow job!

[dominicevans]

wife needs to lift

gj man

[Iann]

awesome transformation, gives motivation to me and my gf that are in the process of the same kind of transformations.

[TroJon]

brill job

[Xuaxace]

Great job!
not that happy about your wifes job, im starting to think that you were on this thingt morethen she but yeah why dont you make her lift aswell?!

no hate though, you can defenatly see some progress going on

nice job both o you! But I strongly suggest to your wife to start training with weights also.

wife needs to lift

gj man

this

[Bigdumogre]

amazing job both of you.but u need to post ur diets alot gonna ask

[mistikempire]

wow both done a really good job, especially you dude, nice v shape back you got there

[Arenis]

great work, both of you!

[hoffmanxtreme]

Hello everyone,

I wanted to first say that - yes my wife is going to transiton over to a more involved weight training routine now that shes down to a lower BF%.
As for questions pertaining to my diet and so routine....here it is:

Just as my weight training routine, my diet was very, very simple. I did not use any supplements except for plain-boring whey protein + plain creatine. (Also ultra fuel for easy carbs....but again, not necessary) I honestly dont pay any attention and don't even know what 99% of the supplements on the market do, but I surely believe their assistance with my transformation would have been marginable at best.

My diet consists of: whole wheat bread, pasta, oats, milk, whey protein, peanuts, peanut butter, butter, rice, chicken, steak, granola, lots of water(duh), cheese, eggs, etc.

The most important thing to mention is not what kinds of foods I ate per say, but the quantity.

I follow a strict macro count every single day and I always make sure my totals add up. Since most of us know that meal frequency is essentially irrelevant for the most part, I just ate whenever I could(or whenever I felt like it) and made sure that my macros were added up properly by the end of my day. I used an excel spreadsheet to convieniently track and assist with adding up my foods(gotta love smartphones these days).

Here is an example of my Macro Counter Spreadsheet: (2800 is my maintenance, 3200 was my bulk)

[jml945]

Wow, nice progress. Your progress definitely puts mine to shame....

I guess I need to get working.

[TonyK01]

Excellent job, keep at it to the both of you.

[Dynamo11]

Looking good guys!

What was the weight of the before/afters?

And how much did the weight for your exercises improve?

[DrHekyll]

Yea it looks like the guy took it alot more seriously. But still a good job from both.

[hoffmanxtreme]

Thanks again guys. I appreciate the feedback.

My starting weight(taken before eating or drinking in morning) was = 144lbs @ 11.1% Bodyfat
My ending weight(same criteria as above) = 157lbs @ 11.4% Bodyfat

My wifes starting weight = 135 @ 30%BF
My wifes ending wieght = 121 @ 25%BF

[baxj]

Yall definitely look a lot healthier. Good job.

[neklobomex]

Hello everyone,

I wanted to first say that - yes my wife is going to transiton over to a more involved weight training routine now that shes down to a lower BF%.
As for questions pertaining to my diet and so routine....here it is:

Just as my weight training routine, my diet was very, very simple. I did not use any supplements except for plain-boring whey protein + plain creatine. (Also ultra fuel for easy carbs....but again, not necessary) I honestly dont pay any attention and don't even know what 99% of the supplements on the market do, but I surely believe their assistance with my transformation would have been marginable at best.

My diet consists of: whole wheat bread, pasta, oats, milk, whey protein, peanuts, peanut butter, butter, rice, chicken, steak, granola, lots of water(duh), cheese, eggs, etc.

The most important thing to mention is not what kinds of foods I ate per say, but the quantity.

I follow a strict macro count every single day and I always make sure my totals add up. Since most of us know that meal frequency is essentially irrelevant for the most part, I just ate whenever I could(or whenever I felt like it) and made sure that my macros were added up properly by the end of my day. I used an excel spreadsheet to convieniently track and assist with adding up my foods(gotta love smartphones these days).

Here is an example of my Macro Counter Spreadsheet: (2800 is my maintenance, 3200 was my bulk)

Where did you get that spreadsheet?

[DTO]

This is awesome and great motivation! I need to get more on those macros

[williamshane]

My weight training involved ONLY compound exercises, and no machines or cables of any kind. My exercises were: bench press, shoulder press, deadlifts, pull ups, barbell rows, sit-ups, and dumbbell bicep curls. Nothing fancy, but it got the job done.

Right on man—great job. Sounds like a solid program and you got some pretty incredible results from it

[MattSpark]

Alright, it's been a year for me and I'm nowhere near what you've accomplished in 4 months...!?!?!? I was at 160lbs skinny and I couldn't say that I look as fit as you do now. I'd love to train and eat what you do to compare. I should be missing something for sure because I'm dedicated, I eat well and work hard.
p.s. I'll upload recent pictures of what I look like now.

[hoffmanxtreme]

Where did you get that spreadsheet?

I made it myself with microsoft excel. I just plugged in some formulas so it automatically calculates a running total at the bottom of the page and also shows percentages. I'm not sure how everyone else tracks their foods daily, but I have a blackberry and can use microsoft excel on-the-go......so this makes it really easy when I eat something, to plug it into my phone as I'm eating it and see where I'm at for the day.

Overall, I guess you could say my diet was very strict. I never missed my macro target, not even one day. I made sure before I went to bed that everything was at 100%(or really close to it) for the day. Of course, as I got heavier - so did my calories. but I increased it slowly, and accordingly over the 13 week period.

Alright, it's been a year for me and I'm nowhere near what you've accomplished in 4 months...!?!?!? I was at 160lbs skinny and I couldn't say that I look as fit as you do now. I'd love to train and eat what you do to compare. I should be missing something for sure because I'm dedicated, I eat well and work hard.
p.s. I'll upload recent pictures of what I look like now.

I was also very motivated and dedicated.....but I think most people lack nutrition discipline....maybe training too. Whatever it may be, if you're not seeing the results you want - I would say there is something your not doing right.

I thought I was destined to be skinny all my life because I could hardly ever gain any weight, but after reading a lot about nutrition and training and getting some advice from the experienced guys on here, I put all that knowledge to the test....and it worked!

[GodoFaesthetics]

Wow, you guys look great. Keep up the great work op

[neklobomex]

Overall, I guess you could say my diet was very strict. I never missed my macro target, not even one day. I made sure before I went to bed that everything was at 100%(or really close to it) for the day. Of course, as I got heavier - so did my calories. but I increased it slowly, and accordingly over the 13 week period.

Did you calculate your macro target as 30% of the calories from protein, 40% of the calories from carbs and 30% of the calories from fat? Because it was close to those percentages in your spreadsheet.

I'm also wondering, when you eat something like "homemade burrito", do you count the calories and macros for every single ingredient in it? I tried to be that strict for a while. Then I made a dish that I think is the same as burrito. I counted calories and macros for the ingredients I used. Then I made the dish and calculated how the weight change due to the cooking changed the nutritional and energy content per gram. Then I ate and I weighed the food so I knew how much I had eaten. Then I calculated the macros and the calories in the food I had eaten. And not to mention searching for new food items on the internet in a database to see the nutritional and energy values. I found all this to be extremely time consuming. Nowadays I count macros and calories sometimes and sometimes I don't.

[quietstormx1]

so your wife only did cardio for 13 weeks?

what was her before/after weight?

also, what was her diet like?

my girlfriend has gained a few pounds and is trying to knock them off, could use a some tips!

[Fims]

Love the transformation! And the fact both of you did it too, that just makes it even better! Glad both of you took the initiative!

[hoffmanxtreme]

Did you calculate your macro target as 30% of the calories from protein, 40% of the calories from carbs and 30% of the calories from fat? Because it was close to those percentages in your spreadsheet.

They are not calculated by a percent. They are calculated based on the formulas that I learned about from the nutrition sticky "calculating calories and macronutrients". - In the nutrition section of these forums.

I'm also wondering, when you eat something like "homemade burrito", do you count the calories and macros for every single ingredient in it? I tried to be that strict for a while. Then I made a dish that I think is the same as burrito. I counted calories and macros for the ingredients I used. Then I made the dish and calculated how the weight change due to the cooking changed the nutritional and energy content per gram. Then I ate and I weighed the food so I knew how much I had eaten. Then I calculated the macros and the calories in the food I had eaten. And not to mention searching for new food items on the internet in a database to see the nutritional and energy values. I found all this to be extremely time consuming. Nowadays I count macros and calories sometimes and sometimes I don't.

To answer your question - yes - I calculate and add up every macro in everything I eat. I use a food scale to ensure accuracy of my food portions. It's really not that hard to do this and it is NOT time consuming at all if you cook at home vs eating out. I rarely ever eat fast food or eat out, so it's easy for me to calculate everything perfectly.

so your wife only did cardio for 13 weeks?

what was her before/after weight?

also, what was her diet like?

my girlfriend has gained a few pounds and is trying to knock them off, could use a some tips!

Thanks again guys. I appreciate the feedback.

My starting weight(taken before eating or drinking in morning) was = 144lbs @ 11.1% Bodyfat
My ending weight(same criteria as above) = 157lbs @ 11.4% Bodyfat

My wifes starting weight = 135 @ 30%BF
My wifes ending wieght = 121 @ 25%BF