**Transformations from FAT to FIT**

[24vMONSTA]

thats amazing, Im about to have my picutres up in 3 more weeks!

[andysintetsuo]

wow you guys really got great results!!! desperately working towards that!!
i just can't seem to get rid of that last remaining "spare tire" argh!! help!!!

[Alexandraj]

good job man. You are motivating me to loss my fats.

[DamageControl]

In 3 months (as of yesterday) I've lost about 18 lbs of fat and gained about 8 lbs of muscle:

[andysintetsuo]

damn.. i really envy u guys.. how do u get rid of that spare tire!! i just cant seem to get rid of mine no matter wad i do. i do a 10min run(10.2km/h) after every workout session. and i workout everyday from monday to saturday. sundays are rest days for me. =((

[dexter.morgan]

damn.. i really envy u guys.. how do u get rid of that spare tire!! i just cant seem to get rid of mine no matter wad i do. i do a 10min run(10.2km/h) after every workout session. and i workout everyday from monday to saturday. sundays are rest days for me. =((

How is your diet? No matter how hard or often you work out you can always consume more calories than you can burn.. And burning more calories than you consume is your goal in fat loss. When I started to feel like I needed to lose weight a switch flipped in my brain and I now have the mentalitly of "No, I don't want to eat that because then I would have to go run a few miles and I'm lazy." I'd rather just not eat unhealthy things because then its less work for me in the gym!

[krmnnghia]

wow you guys really got great results!!! desperately working towards that!!
i just can't seem to get rid of that last remaining "spare tire" argh!! help!!!

Nice Job!

[Dexter3000]

In 3 months (as of yesterday) I've lost about 18 lbs of fat and gained about 8 lbs of muscle:

Impressive results for only 3 months. What is/was your diet and training like during that time?

[shredder2183]

NegativeX good job mate, this is very inspiring. keep up the hard work.

[miromoet]

lol funny story ex gf sent me an email with my "after" pic attached saying wow....

[miromoet]

In 3 months (as of yesterday) I've lost about 18 lbs of fat and gained about 8 lbs of muscle:

damn good progress you arent messing around.

[andysintetsuo]

How is your diet? No matter how hard or often you work out you can always consume more calories than you can burn.. And burning more calories than you consume is your goal in fat loss. When I started to feel like I needed to lose weight a switch flipped in my brain and I now have the mentalitly of "No, I don't want to eat that because then I would have to go run a few miles and I'm lazy." I'd rather just not eat unhealthy things because then its less work for me in the gym!

mmmmm.. quite a good way to trick ur mind huh. yea i guess im still eating too much on cheat days. more of like a rampage. my cheat day is sunday. so i really consume alot on cheat days. guess i have to cut bak on cheating and use ur method. thanks!!

[DamageControl]

damn good progress you arent messing around.

Thanks guys, I really have been trying hard the last 3 months. I was just sick of the way I looked and I really wanted to make a big change in my life. My diet is just a high protein (>200 g/day), low carb (~160 g/day), low fat (<40 g/day, usually <25 g/day) diet. About 2000-2500 cal/day. I eat a lot of chicken, pork loin, turkey breast, and have really cut down on the fatty red meats. I also drink a protein shake 1 or 2 times a day to supplement my protein intake. I lift weights 5-6 days a week (3 on 1 off) for about 1 hour to 75 mins/day. No cardio for the last 2 months. This has been working for me so far, but it may not work for everyone.

Thanks again for the great comments, they really give me a boost to keep working hard.

[kentuckync]

In 3 months (as of yesterday) I've lost about 18 lbs of fat and gained about 8 lbs of muscle:

DAMN
this just deserves rep (pics)

[larrysmojo]

Always good to check this every once in a while to re-motivate myself.

[kentuckync]

Always good to check this every once in a while to re-motivate myself.

^same

[shredder2183]

^same

^this year i have decided no more half way for me.

[TH3SHR3DD3R]

^this year i have decided no more half way for me.

Another shredder, huh? I like it. And I feel the same way: this year I'm going to work on the most important thing for bodybuilding: diet.

[cygnaut]

I hope to recreate DamageControl's 3-month progress as well, and I'm at around the same BF as him at the starting point and hope to hit 11-12% BF in time for summer in March-April timeframe

First pic is around last March with a huge spare tire, ~165 lbs at ~21%
Second was taken last August, 153 at ~19%
Third pic was taken just earlier today at the gym, 157 lbs at ~16%

PS I just use the body fat analyzer we have in the gym, not sure how accurate that is vs. the caliper method

[Curlzbrah]

I hope to recreate DamageControl's 3-month progress as well, and I'm at around the same BF as him at the starting point and hope to hit 11-12% BF in time for summer in March-April timeframe

First pic is around last March with a huge spare tire, ~165 lbs at ~21%
Second was taken last August, 153 at ~19%
Third pic was taken just earlier today at the gym, 157 lbs at ~16%

PS I just use the body fat analyzer we have in the gym, not sure how accurate that is vs. the caliper method

Pictures with clothes on don't really show anything, it would be nice of you to add some shirtless pics.

[cygnaut]

Pictures with clothes on don't really show anything, it would be nice of you to add some shirtless pics.

Definitely, but I haven't taken shirtless pics yet (confidence issues, hah). I'll get to that first thing when I get home from work today and be back in every 3 weeks or so for progress. I've seen your progress as well, GJDM! I'm probably right around your Aug'10 status.

[Buhnicef]

Here are my progress pics since the beginning of Sept when I got back into the gym after a long lay off. The results are modest, but I'm happy with what's happening.
The Kris2 pic is from 2006 and is really quite embarrassing. I was at my biggest then and I'm glad I have that pic for motivation.
Tell me what you guys think, both positive feedback and advice/tips/criticism are welcomed.

[DamageControl]

Here are my progress pics since the beginning of Sept when I got back into the gym after a long lay off. The results are modest, but I'm happy with what's happening.
The Kris2 pic is from 2006 and is really quite embarrassing. I was at my biggest then and I'm glad I have that pic for motivation.
Tell me what you guys think, both positive feedback and advice/tips/criticism are welcomed.

MODEST?!?! Are you kidding me? What a difference! Great job! I'm truly inspired.

[Mhernandez37]

Man!!! How did u do it?? What's ur workout plan and nutrition look like

[David602]

Hey guys, long time reader of this thread. You've all inspired me along the way. Now it's my turn to 'pay it forward' and share with you.



Check out my P90X Transformation Results on Youtube:
http://www.youtube.com/watch?v=hFgZZE_2WhA



At my last physical, I was told that my cholesterol was too high (First time in my life), so in June, I decided to make a big change.

I started following a strict diet based on “Mastering Your Metabolism” and supplements from Dr. Mercola. I made some great progress but I was back into the same weight-lifting routine I’d done ‘off-and-on’ for the past 12 years. I still couldn’t run a ½ mile without feeling like I would pass out.

In October 2010, I started P90X and later Shakeology and by December, I dropped 37lbs of fat and gained 9 lbs of muscle. I went from 25% body fat to 8% body fat and ended up at 177lbs!

Pull-ups are a big part of the p90x program for building back strength. At the beginning, I could barely do 3. Just 90 days later, I was able to do 16 unassisted pull-ups!

I went back for a physical last week and the doctor said he hasn't seen results this good in years.. my cholesterol was only 132.

I know some people are haters of P90x but let's keep it positive.

I'm thinking of starting a bulking phase next... any ideas, feedback or tips is welcome.

Thanks!

DavidRSM

[Buhnicef]

Man!!! How did u do it?? What's ur workout plan and nutrition look like

This is a rundown of my nutrition. I don't follow it to a 'T', but try to as much as possible.

Breakfast - Oatmeal w blueberries, 1 egg w egg whites
Midmorning - Protein shake, fruit, sunflower seeds
Lunch - Left-overs from previous supper
Pre Workout - Small amount of protein and carbs, don't want to be full
Post Workout - Protein shake
Supper - Protein, complex carbs, vegetable
Bedtime - Casein shake or cottage cheese maybe with some fruit

I also drink at least 4 Litres of water a day and usually have a coffee in the am. I also snack on some veggies throughout the day if I'm hungry. A key for me is to always have healthy snacks/food close by. I find when I get a hunger going, I'll grab what's close and easy and often that can be something unhealthy and often high in carbs.

This is my sample workout. It's over 5 days with an off day. I don't just do it mon-fri, It's 5 on, one off, doesn't matter what day of the week it is. I make sure I do compound movements to hit the most muscle. I'll also throw in some supersets every now and then to switch things up. I do cardio about twice a week and I'll do about 20 min of intense treadmill intervals. It doesn't seem long but I go really hard and am dripping after that.

Day 1 - Back
Deadlifts
Wide Grip Chinups
DB Rows
Seated Rows
Calfs

Day 2 - Chest
Bench Press
DB Inc Press
Inc Flys
Cable Cross

Day 3 - Legs
Squats
Leg Press
Straight Leg Deadlifts
Lunges
Leg Extensions

Day 4 - Shoulders
Pushpress
Side Lateral Raises
Upright Rows
Front Raises
Calves

Day 5 - Arms
Close Grip Bench Press
Skull Crushers
Dips
Barbell Curls
Hammer Curls
Concentration Curls

[Buhnicef]

Hey guys, long time reader of this thread. You've all inspired me along the way. Now it's my turn to 'pay it forward' and share with you.


I'm thinking of starting a bulking phase next... any ideas, feedback or tips is welcome.

Thanks!

DavidRSM

First off, looking great! Second, it sounds like you've heard some negative things about p90x. If it works, it works, don't listen to anyone. If you wanted to bulk and still do p90x, I'd try increasing your calories. Don't go crazy with the carbs, but increase them too and make sure you're getting healthy fats. Just my two cents, I'm no personal trainer or nutritionist though.

[peachestke]

Started out 2006, 380 lbs
Picture 1, 360 lbs
Picture 2, 295 lbs
Picture 3, 280 lbs
Picture 4/5, 235 lbs

Back on a diet and work out plan. Month break.

[956Moe]

Started out 2006, 380 lbs
Picture 1, 360 lbs
Picture 2, 295 lbs
Picture 3, 280 lbs
Picture 4/5, 235 lbs

Back on a diet and work out plan. Month break.

gjdm!

what did your diet and workout consist of?

[Smashiin]

Here are my progress pics since the beginning of Sept when I got back into the gym after a long lay off. The results are modest, but I'm happy with what's happening.
The Kris2 pic is from 2006 and is really quite embarrassing. I was at my biggest then and I'm glad I have that pic for motivation.
Tell me what you guys think, both positive feedback and advice/tips/criticism are welcomed.

big difference! you look like a whole different person. how does it feel? i hope to have a transformation like yours in the next few months.