Incredible 9-month Progression: 210 to 160.

[Sediti0n]

This transformation was made in the 9 month period of 9/1/09 - 7/1/10. I'm hoping this will give me yet more motivation as I draw near to my next summer cut, and hope to come off looking far better then last year.


The story is thus: I'd been fat my entire life. In November of 2009, I was weighting in getting on for 210 pounds and probably close to 30% body fat. My entire life I'd denied that I was overweight, hell obese. I was constantly taking pride in being "bigger" then other people. One day, my best friend decided to "break" the news to me, and be as blunt as can be. He told me how fat I was, and how I was denying it. He made it clear by showing pictures and giving insurmountable evidence, and for some reason, it just clicked. I realized I needed a lifestyle change, so I started to get to work. The first week I started biking a few miles, then a few more, then a few more, and got to the point where I could run (and the cold weather forced me inside). I was running upwards of 6 miles a day, eating as few calories as possible. Some days I burned hundreds upon hundreds of extra calories doing cardio, and the entire day I took down no more than 1500 calories of actual food. Sadly, knowing nothing about nutrition I was eating around a 20p/70c/10f ratio, and in the process, burnt off every bit of muscle I had. By the time I decided I was done and satisfied with my results, I had burned off enough fat and muscle to put me down to 160lbs.

Then, one day, my family decided to step it. They let me know they were worried about how much weight I was loosing, and how thin I was coming off. I started looking at pictures of myself and seeing what they were talking about. So I made the decision to drop 1k on a home gym, and start lifting. I had no clue what I was doing but over time, thanks to bodybuilding.com, I was able to fix up my diet, lift properly, and finally pack on some size. It took a few months to get it all down, and hell, I'm still learning, but each day I get closer and closer to my goal.

Without further adieu, here's the transformation:


Starting off, 210lbs.




Finished cutting, 160lbs.



Bulking up again (hello fat), 185lbs.

[Sediti0n]

Starting the cut in spring (May 1st):

[Sediti0n]

These are the pictures I took during my LONG matinance period from july-December, my whole goal was to enjoy the body I'd achieved, and didn't think twice about bulking or cutting again:








^ worst haircut of my life/10

[Machoman94]

dude nice cut man and impressive for the time period
congratz
now u just need some more mass!

howd u do it?
explain diet plz

[mattkilla420]

sh-t son good job. repped

[dyang22]

sick, keep up the progress!!

[jasonpugz]

Amazing cut mate gotta be round the 9-10% looking shredded

[Sediti0n]

dude nice cut man and impressive for the time period
congratz
now u just need some more mass!

howd u do it?
explain diet plz

Hey, thanks allot =)

My bulking diet was rather terrible. I ate basically what ever I wanted as long as it got me 3.5k calories. I gained a bit to much fat in the process, but due to my rather drastic cut, I was able to loose it all in no time.

I started my cut at around 2750 calories a day, ended at 1750. Looking bad, I definitely cut at way to large of a deficit, which caused me to loose a little more muscle then I had hoped.

When bulking, my macros were around 25/50/25, while cutting, I figured it out, and did 60/20/20.

[Sediti0n]

sh-t son good job. repped

sick, keep up the progress!!

Amazing cut mate gotta be round the 9-10% looking shredded

Thanks guys =)

I'm currently entering a full on, last chance, February bulk. I'm using the Swole Stack, along with a few other supplements, and hoping to pack on another 5-10 pounds before I start my 10 week summer cut.

I really regard maintaining for all those months, it was a huge mistake. But at least now I'm doing what I can to catch up

[3dkahuna]

Great job on the progress. Keep up the good work!

[Sediti0n]

Forgot to post, and each post was maxed out on images;

170lb, ~9%:

[NegativeX]

Now this is how it's done... excellent work man & right behind ya.

/measly reps

[Sediti0n]

Now this is how it's done... excellent work man & right behind ya.

/measly reps

Thanks dude, good luck to ya.

[RS8]

wow that's like a perfect transformation. i don't see any loose skin or anything. good job op

[Sediti0n]

wow that's like a perfect transformation. i don't see any loose skin or anything. good job op

Damn, I wasn't expecting replies like these at all.

Thanks allot guys, huge confidence boost =)

[chickeneater]

excellent!

[ThatGuyBob]

good job brah

[Sediti0n]

excellent!

good job brah

Thanks guys =)

[Sediti0n]

another picture I found laying around.

[chickeneater]

1. did you care what and when you ate as long as you hit your macros? Or did you do the traditional 5-6 "clean" meals a day?

2. Does grabbin your crotch bring out your abs or something? jk

[.aeterna]

excellent job repped

[Sediti0n]

1. did you care what and when you ate as long as you hit your macros? Or did you do the traditional 5-6 "clean" meals a day?

2. Does grabbin your crotch bring out your abs or something? jk

1, up until the second month of my cut, I knew nothing about macros, so I ate more or less what ever I wanted. The drastic changes came along when I got myself on a 60/20/20 diet.

2, I've gotten allot of comments on that actual, it's crazy, I never even realized I was doing it in the pictures until people brought it up, lol.

excellent job repped

Thanks dude =)

[SmallTexan]

***Repped!

very good man, so insperational!!

i asumme hella chicks want you now right?

[Sediti0n]

***Repped!

very good man, so insperational!!

i asumme hella chicks want you now right?

Thanks dude, it's crazy to think I'm actually able to inspire people now.

Eh, I can't complain

[Jay27]

Good job man congrats!

[Sediti0n]

Good job man congrats!

Thanks bro.

[chickeneater]

okay, but on the 60/20/20, could your carbs come from a snickers bar, just as they could come from brown rice? Did you eat pure clean food, or could a cheeseburger round out your macro's? And did you feel you had to eat 5-6x a day, or could you get everything in in 2-3? thanx.

Sorry to sound redundant. Theres some here that get ripped on junk as long as the protein is met, and they don't go over the calorie goal and some here won't touch even gum drop to meet the same goals. What worked for you? Any "let go" days?

[Sediti0n]

okay, but on the 60/20/20, could your carbs come from a snickers bar, just as they could come from brown rice? Did you eat pure clean food, or could a cheeseburger round out your macro's? And did you feel you had to eat 5-6x a day, or could you get everything in in 2-3? thanx.

Sorry to sound redundant. Theres some here that get ripped on junk as long as the protein is met, and they don't go over the calorie goal and some here won't touch even gum drop to meet the same goals. What worked for you? Any "let go" days?

Oh, I'm sorry for the misunderstanding, I see what your asking now.

The worst thing my diet had in it were sandwiches from Panera Bread (where I worked at the time.

I found that I enjoyed feeling full more then I enjoyed the taste of food. a good 50% of my protein came from pure baked chicken breasts with absolutely nothing on them, not even salt. In fact, I kept my diet as bland as possible, though it isn't exactly fun for the first few days, your body adjusts to the tastes, and stuff you always hated before, starts to taste like candy.

My main motive however was to constantly feel full, avoiding empty calories allowed me to do this.

I actually was doing 13 meals a day at one point. By doing this, my stomach got smaller, and used to less food at a time. After the first week, I was never hungry, and every time I would have anything more then 6oz of chicken, I'd feel overly satisfied. This really helped me keep my binging under control.

[lowstrife]

okay, but on the 60/20/20, could your carbs come from a snickers bar, just as they could come from brown rice? Did you eat pure clean food, or could a cheeseburger round out your macro's? And did you feel you had to eat 5-6x a day, or could you get everything in in 2-3? thanx.

Sorry to sound redundant. Theres some here that get ripped on junk as long as the protein is met, and they don't go over the calorie goal and some here won't touch even gum drop to meet the same goals. What worked for you? Any "let go" days?

You could technically fill your macros with food straight from fast food joints. You'd have to pick and choose and it would probably be a pain to ask for straight baked chicken among other things; but it's possible. He was just doing it in the cleanest and healthiest possible way; though there are many other ways to do it.

From memory, his diet is:

Salmon from the can (low sodium extremely hard to find, he only eats it when he's cutting)
Mono-hydrate whey, creatine, casein and other workout suppliments
Bland turkey breast
Unsalted, unsweetened almonds
Anything he needs milk for he uses unsweetened Almond milk
Traditional Oatmeal + eggs using a combination of oils (flax, olive, and a few others I don't recall) to fry the eggs
I think he also does... Some form of spread on bread when he's bulking as a snack. I want to say Almond peanut butter thingy?
Plus a gazillion supplements and pills every night (vitamins & oils)
For fruit he does berries (blackberries, rasberries, blueberries)
For vegetables it's I believe Peas and Broccoli

And OH yeah he's had a few "let go", AKA Binge, days. 20oz steak with sides of fries and mashed potatoes, half his girlfriends sides, a massive 1\3rd pound pie desert, 5 rolls, ketchup and other condiments, a snickers ice creme bar, a butterfingers, a muffin; and that's just the stuff I can remember. And before that meal he ate one pound of straight steamed broccoli.

I've also seen him take down 9 plates of chineese food... It was insane. Easily 7 pounds of food (each plate was heaping and getting on for a pound).

[kevingzammit]

great progress. Shows what doing your homework will do. keep it up