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.
If you can't say something nice to encourage people then go play in traffic. And I suck at spelling so just expect it.
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:
"You will give the people an ideal to strive towards. They'll race behind you. They will stumble; they will fall. But, in time, they will join you in the sun. In time, you will help them accomplish wonders." Jor-El
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Kris Gethin's Body By Design, pg. 43/44 (Yes, that s me)
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:
Brilliant stuff mate.
You really look 5 years younger than 33, where as before 38-40!
Well lets see here. I'm gonna get flamed for this but right now I am taking in about 2000-2200 calories. I started off at 3000 and have worked my way down as I am losing. It's easier for me to hold onto weight at lower cals than it is for some people. Everyone is different and it was kinda like a trail and error thing for me to figure out what worked the best. I am also doing three days with my carbs around 60-80 and then one day where I will bump it up to about 180 and then repeat the cycle. I am getting the best results by cutting the carbs off at lunch. Also, broccoli is your friend (thanks mpipes). I am eating 4-5 cups a day and it is keeping me full thank god. Other than that I bascally eat oatmeal, eggs (I drink 1/2 pint of eggs white every morning and the other 1/2 before bed) 2 pieces of fruit each day, tuna, chicken breast, almonds (your other friend), steak, pork chops, turkey, cheese, asparagus, and last but not least natty pb (your friend and your enemy because it is so damn good. I may have forgotten a few foods but that is basically it. Oh yeah and and post-workout shakes. I know some of this information might not be perfect but it is what is working for me right now and I am always trying to learn new things about nutrition to tweak it. As far as cardio goes, I do 15 min of high-medium high interval training on a stairmaster or eliptical 5 days a week in the morning.
Workour routine:
Day 1: Quads and Hamstrings
Leg extensions 3x10
Front squats 3x10 (makes you stronger in other areas)
regular squats 4x10
leg press 4x10
straight-leg deadlifts 3x10
leg curls 3x10
standing leg curls 3x10
Day 2: Chest and tri
Incline dumbell press 3x8
Bench press 12,10,8,6,4 (go up each set)
Weighted dips 3x8
Fly machine 3x8
cable cross-overs 3x8 (do them high or low for whichever part of your chest you think that is lagging)
skull crushers 3x8
pushdowns 3x8
Day 3: Back and bi's
pull-ups 4x10
bentover rows 3x8
seated close grip rows 3x8
seated one arm rows on machine 3x8
standing curls 3x8
incline curls 3x8
Day 4: shoulders and traps
military or arnold press 3x8
front dumbell raises 3x8
side dumbell raises 3x8
upright rows 3x8
standing dumbell laterals 3x8
shrugs 4x10 (as heavy as you can go)
its about a 3 year difference between the pics. About a year and half of hard work. If I knew what I was doing back then I prob could have done it a whole lot quicker. I've learned a great deal from mistakes that I've made and I feel that it was the best way I could have learned it because I will never let them happen again.
By the way, thanks for all who are participating, I will rep when I get some more. There is some awesome progress on this thread so far.
Last edited by Craned; 06-06-2008 at 09:29 AM.
Reason: spell
If you can't say something nice to encourage people then go play in traffic. And I suck at spelling so just expect it.
dam craned!!!! thats freakin awesome!! deff an inspiration and those tats r really sick btw, and spencer dude ur looking good! jus makes me wanna work harder to cut my weight.
Congrads to everyone, keep up the great work. Threads like this keep me motivated I will post my fat to fit pics in about 2 months when im done my cut cycle.
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:
Discounts & Deals - Sign Up!
**Transformations from FAT to FIT**
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I will post my fat to fit pics in about 2 months when im done my cut cycle.
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