My turn now: progress from 230lbs->171lbs

**TrainForHealth** · 08-17-2009, 08:46 AM

Pics are from: July 2006 - about 230 lbs ->Aug 2009 171 lbs .. see profile for more pics from 2009

Any kind of feedback is more then welcomed!

**bmt8000** · 08-17-2009, 08:51 AM

damn dude you look 10yrs younger than before pics! good job.

**Brenden061** · 08-17-2009, 09:56 AM

that's awesome, keep it up!

**DaveNC** · 08-17-2009, 10:18 AM

Great job and Congrats!

**IH33** · 08-17-2009, 11:05 AM

great job

**WorldStrike** · 08-17-2009, 11:18 AM

Niceeeee

**Woody14** · 08-17-2009, 11:19 AM

Nice work

**Rjsam** · 08-17-2009, 11:24 AM

Gjdm!

I will be next in line to post my progress pics up... Hopefully soon.

Again G J D M !

**Running-Girl** · 08-17-2009, 11:25 AM

Originally Posted by bmt8000

damn dude you look 10yrs younger than before pics! good job.

x2

Looking good there guy!

**TrainForHealth** · 08-17-2009, 12:40 PM

thanks a lot everybody!

Rjsam - good luck with that.. I'm sure u can do it .. there are a lot of people from this forum willing to help u with anything u need.

Any advices & critiques are also more then helpful .. so don't hesitate.

Cheers!

**odySEA** · 08-17-2009, 12:49 PM

woah i thought you were 40 in your first pic.. good job, i think you should do a clean bulk

**TrainForHealth** · 08-17-2009, 01:09 PM

Originally Posted by Uliss_09

woah i thought you were 40 in your first pic.. good job, i think you should do a clean bulk

thanks .. this is what I have planned starting from sept-oct .. it's hard to bulk during summer in here coz it's very hot.

my normal diet for clean bulk is 1kg of chicken breast per day, boiled rice/boiled potatoes/veggies and fruits. + 5litters of water per day. it's quite hard to eat all that everyday on this weather .. lol

I want to get to about 185-195 lbs ripped by the end of springtime.

**SalimS.** · 08-17-2009, 01:12 PM

Can you share what your routine was to get down from 230 to what you are now? Such as diet and workout?

Your transformation is AMAZING! Keep up the hard work!

**TrainForHealth** · 08-17-2009, 01:31 PM

Originally Posted by SalimS.

Can you share what your routine was to get down from 230 to what you are now? Such as diet and workout?

Your transformation is AMAZING! Keep up the hard work!

I must say that I did it mostly this year .. starting from 1st of January. I did a lot of HIIT (IST - interval sprinters training, have to admit that was hard as HELL, most of the times I could barely walk out of the gym). the workout was mainly fullbody training 5 times a week.

the food was about 3 kg of clean healthy food every day, no cooked food, no junk food, no cheat days at all and also no sodas of any kind at all. just a beer from time to time

.

basically a new healthy lifestyle that I got used to and have no plans to change it.

this summer I was still working out 5 times a week fullbody but the diet was lighter on diet .. mainly I eat about 3kg of fruits of any king every day.

**Ryanmckd** · 08-17-2009, 03:27 PM

Unbelievable.. no cooked food at all? no meats?

**TrainForHealth** · 08-18-2009, 12:48 AM

only grilled meat!

**TrainForHealth** · 08-18-2009, 05:42 AM

Originally Posted by SalimS.

Can you share what your routine was to get down from 230 to what you are now? Such as diet and workout?

Your transformation is AMAZING! Keep up the hard work!

I'll try to be more detailed about the diet and workout that I used starting from January 1st

Diet was mainly the same for all the period:

about 6 meals/day
meal 1: grilled chicken breast+ some rice/potato
meal 2: grilled chicken breast+fruits (banana, kiwi, oranges, apples, pears etc)
meal 3: (post workout, I go to the gym at 13:00, I have a gym at work) grilled chicken breast+rice/potato
meal 4: grilled chicken breast
meal 5: mainly fruits
meal 6: grilled chicken breast, cheese + a lot of veggies

What I did NOT eat/drink at all anymore: sweets(chocolate, cakes), sodas (not even natural juice - the only natural juice is the one u make u'r self from fruits), any king of fried food, any kind of food cooked in oil, I reduced the salt from my food by 95% (I used to put a lot of salt in my food).

About the training:

January: Fullbody workout 5 times/week in order to get my body prepared for what's coming

February: HIIT (IST - interval sprinters training) 5 times/week
March: fullbody workout 5 times/week
April: fullbody workout 5 times/week
May: HIIT (IST - interval sprinters training) mon-wed-fri + fullbody workout tue&thur 1 week
then: fullbody workout mon-wed-fri + HIIT (IST - interval sprinters training) tue&thur
June: HIIT (IST - interval sprinters training) mon-wed-fri + fullbody workout tue&thur 1 week
then: fullbody workout mon-wed-fri + HIIT (IST - interval sprinters training) tue&thur
July: fullbody workout 5 times/week
Aug: fullbody workout 5 times/week

I have to admit it was hard as hell, but I got used to it at one point and started to enjoy it .. lol .. I know it sounds crazy.

I used to practice rugby .. so I know what means to take my body the the limit.

Hope this helps ... I would love to see some critiques as well and some advices also.. I know that there are a lot of people on this forum who can give some really constructive critiques.

**Doba** · 08-18-2009, 05:56 AM

congrats!! you did an amazing job enjoy your new life

**TrainForHealth** · 08-19-2009, 12:57 AM

Originally Posted by Doba

congrats!! you did an amazing job enjoy your new life

thanks .. I do enjoy my new lifestyle

**pshhh** · 08-19-2009, 04:25 AM

John cena!!!!!!!

**Apothecurious** · 08-19-2009, 05:58 AM

fantastic transformation... its things like this that truly keep me motivated

**superman02345** · 08-19-2009, 10:37 AM

awesome congrats!......what was your full body routine like?

**psychotic1** · 08-19-2009, 10:51 AM

Simply amazing. Shows what can be done with dedication and determination. It's not impossible but most people are too lazy to do anything about it. That's what's wrong with this country. LOL. Sorry didn't mean to get political. AWESOME JOB!!!!!!!11

**TrainForHealth** · 08-19-2009, 11:47 AM

Originally Posted by pshhh

John cena!!!!!!!

lol .. I don't look like John Cena, JC looks like me ..

Originally Posted by Apothecurious

fantastic transformation... its things like this that truly keep me motivated

thanks man .. stay motivated and keep up the good work .. keep us posted

Originally Posted by superman02345

awesome congrats!......what was your full body routine like?

I'll try to write down tomorrow my fullbody program ... It's a bit late here now and I'm very tired .. thanks a lot

Originally Posted by psychotic1

Simply amazing. Shows what can be done with dedication and determination. It's not impossible but most people are too lazy to do anything about it. That's what's wrong with this country. LOL. Sorry didn't mean to get political. AWESOME JOB!!!!!!!11

Damn right man .. it's all about hard work .. anybody can do it... just a better lifestyle that anybody can enjoy.

Cheers

**JCinDFW** · 08-19-2009, 04:01 PM

Thats what I call a real transformation. MAN that is awesome that you accomplished that, just try not to ever go back. I am in the middle of a transformation so I pulled all pics and in the future I will repost before and after pics. Mine isnt going to be as drastic as yours, but you did a really good job on yourself bro. keep it up

**Heavens1st** · 08-19-2009, 04:25 PM

You should be pretty damn proud of yourself there. Great job bro....

**Big B Bro** · 08-19-2009, 04:25 PM

Amnazing job, to be honest, you looked 35-38 in your before pics. Good choice, you look really good now!

**WANTitBAD** · 08-19-2009, 04:48 PM

awesome

**TrainForHealth** · 08-20-2009, 01:34 AM

Originally Posted by JCinDFW

Thats what I call a real transformation. MAN that is awesome that you accomplished that, just try not to ever go back. I am in the middle of a transformation so I pulled all pics and in the future I will repost before and after pics. Mine isnt going to be as drastic as yours, but you did a really good job on yourself bro. keep it up

thanks a lot ... just keep u'r self motivated and don't give up... keep us posted about u'r progress.

Originally Posted by Heavens1st

You should be pretty damn proud of yourself there. Great job bro....

thanks bro ... I admit I am damn proud of my results.

Originally Posted by BigBKillingIt

Amnazing job, to be honest, you looked 35-38 in your before pics. Good choice, you look really good now!

I know I looked a lot older .. people used to call me Mr. all the time .. lol .. thanks

Originally Posted by WANTitBAD

awesome

thanks man ... thanks to all of u

**Glycerine** · 08-20-2009, 02:02 AM

Wow! awesome job you have done there. "thumbs up"

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