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  1. #1
    Registered User Craned's Avatar
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    Thumbs up **Transformations from FAT to FIT**

    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.
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    If you can't say something nice to encourage people then go play in traffic. And I suck at spelling so just expect it.

  2. #2
    Registered User friedrice683's Avatar
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    Holy **** man! THat is an AWESOME transformation



    Routine, diet, please? Would love to know

  3. #3
    Registered User ONe21's Avatar
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    Very nice progress man, and killer tats
    "Outside of a dog, a book is man's best friend. Inside of a dog... well inside of a dog it is too dark to read." -Groucho Marx-

  4. #4
    ... metaphorically's Avatar
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    very nice.
    Australian/German

  5. #5
    Registered User clark144's Avatar
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    how long did it take to get from fat to fit then?

  6. #6
    Registered User born.cs's Avatar
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    Yeah we need this thread and what an insipration to start off with!

  7. #7
    Registered Abuser bigboi89's Avatar
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    What a f*ckin transformation!!! i'd rep if i could.

    congrats my friend...enjoy all the poon that'll come
    BRB F.B.I'in

  8. #8
    Registered User Dblock's Avatar
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    Congrats

    Craned,
    Great Progress and great thread,

    Sub'd for motivational purposes...
    Only the Strong will survive.
    Final Goal = 175lbs by March 20, 2010

  9. #9
    Bhakti Ninjazn's Avatar
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    This needs to be stickied, especially when we get a lot of people posting their transformations from fat to fit. Amazing work.
    "The tragedy of life doesn't lie in not reaching your goal. The tragedy lies in having no goals to reach."

  10. #10
    Registered User newedgepnoy's Avatar
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    Amazing! How long did that transformation take?

  11. #11
    Family Man Reseg's Avatar
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    Looking good!

  12. #12
    Registered User ny58's Avatar
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    excellent job man. . really impressive,...

    heres my transformation of a 10 week cut from 205 to 189:


    Last edited by ny58; 06-06-2008 at 08:41 AM.
    Certified NASM Personal Trainer


    Workout Program (P/RR/S):
    http://forum.bodybuilding.com/showthread.php?t=6398381

  13. #13
    ***BARCELONA*** D@K's Avatar
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    Motivational espcially since Ill start cutting july 1st!! Diet/routine? Would love to know

  14. #14
    Banned AlabamaXMan's Avatar
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    Originally Posted by ny58 View Post
    excellent job man. . really impressive,...

    heres my transformation of a 10 week cut from 205 to 189:


    This is what I want to do. How do you do a 10 WEEK CUTT? I would like to go from 202 to 185.....

  15. #15
    Trying 2 B Awesome BuckSpin's Avatar
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    Before & After

    Great transformation!

    Awesome idea for a thread. I've posted these in another thread but since you asked for participants:

    February 4, 08': almost 270 lbs
    May 12, 08': 199.4lbs (Lost 70lbs in 13.5 weeks)
    Current Weight: 195.4lbs
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    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"

  16. #16
    Elevate yzrider400f's Avatar
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    Originally Posted by BuckSpin View Post
    Great transformation!

    Awesome idea for a thread. I've posted these in another thread but since you asked for participants:

    February 4, 08': almost 270 lbs
    May 12, 08': 199.4lbs (Lost 70lbs in 13.5 weeks)
    Current Weight: 195.4lbs

  17. #17
    Self-Banned b.spencer's Avatar
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    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:

    "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
    ---
    Kris Gethin's Body By Design, pg. 43/44 (Yes, that s me)

  18. #18
    Registered User robplaysgeetar's Avatar
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    Originally Posted by ny58 View Post
    excellent job man. . really impressive,...

    heres my transformation of a 10 week cut from 205 to 189:


    Yea man, what was the diet like on this cut? I have 15% bodyfat and trying to clean bulk, but need something just in case .

  19. #19
    Registered User IronLoader's Avatar
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    Originally Posted by b.spencer View Post
    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:


    Brilliant stuff mate.

    You really look 5 years younger than 33, where as before 38-40!

    Good work

  20. #20
    Registered User Craned's Avatar
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    Originally Posted by friedrice683 View Post
    Holy **** man! THat is an AWESOME transformation



    Routine, diet, please? Would love to know
    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)

    Day 5: bi's, tri's and calves

    close grip bench 3x8
    skull crushers 3x8
    pushdowns 3x8
    reverse grip pulldowns 3x10

    standing curls 3x8
    preacher curls 10,8,6,4
    incline curls 3x8

    standing calf raises 4x as many as I can
    seated calf raises 3x8
    calf raise on leg press 3x8
    If you can't say something nice to encourage people then go play in traffic. And I suck at spelling so just expect it.

  21. #21
    Registered User ny58's Avatar
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    Originally Posted by robplaysgeetar View Post
    Yea man, what was the diet like on this cut? I have 15% bodyfat and trying to clean bulk, but need something just in case .
    my diet was pretty much this daily: (biggest thing was cutting out all softdrinks and just drinking water all day everyday

    4 egg whites 1 whole egg . .i packet of instant oats (weight control by quaker)l, 25 gram protein shake skim milk

    chicken with hot sauce w/ veggie

    gym

    50 gram protein shake with skim milk

    chicken meal with veggie

    steak or chicken meal

    snack natty peanut butter or cashews or fruit. . .

    pre bed 25 gram protein shake skim milk

    did P/RR/S workout program(link in sig) 6 days a week lifting. . 4 or 5 days a eweek of HIIT cardio (stationary bike or treadmill)

    i actually did heavy drinking one or 2 nights a week (at least 20 beers a night) so i think my results coulda been alot better without that)
    Last edited by ny58; 06-06-2008 at 09:28 AM.
    Certified NASM Personal Trainer


    Workout Program (P/RR/S):
    http://forum.bodybuilding.com/showthread.php?t=6398381

  22. #22
    Registered User Craned's Avatar
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    Originally Posted by clark144 View Post
    how long did it take to get from fat to fit then?
    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.

  23. #23
    LOL WUT SmellySkunk's Avatar
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    Awsome results guys. Freakin awsome.
    Milk is for babies! Men drink beer!

  24. #24
    Registered User ny58's Avatar
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    @ Bucksin and B spencer. . great ****ing job. . unreal. .
    Certified NASM Personal Trainer


    Workout Program (P/RR/S):
    http://forum.bodybuilding.com/showthread.php?t=6398381

  25. #25
    Registered User brandoppsx's Avatar
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    Wow, these are some impressive transformations! I wish that I had pics from when I first started....

  26. #26
    MenOfIron xdougyx's Avatar
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    Heres mine: youve probaly seen it already, but enjoy

    Before: at 275lbs


    After: at 195lbs


    My link to my tips and advice thread and also an article i wrote:
    http://forum.bodybuilding.com/showth...ht=tips+advice
    Last edited by xdougyx; 06-06-2008 at 09:35 AM.

  27. #27
    Registered User andrewtaker911's Avatar
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    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.

  28. #28
    mrpoker monenzad's Avatar
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    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.

  29. #29
    Registered User Terve's Avatar
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    Originally Posted by b.spencer View Post
    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:

    hahahaha oh ****, ****ing amazing, just AMAZING

  30. #30
    Trying 2 B Awesome BuckSpin's Avatar
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    Thanks!

    Originally Posted by ny58 View Post
    @ Bucksin and B spencer. . great ****ing job. . unreal. .
    Thanks! Its cool to hear that from a licensed PT!
    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"

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