I have many more details and pics available but here are the cliff notes:
-1st attempt at this in my life!
-30 weeks of cutting, April '12 - Nov '12
-Roughly followed the Leangains IF program
-Averaged ~572cal daily deficit for about ~1lb lost per week
-Ate fairly clean - mostly all whole foods - lean meats, veggies, nuts, fruits, etc.
-Tracked EVERY calorie with myfitnesspal
-Split day trained 4 days/week
-1hr workouts (50-55 min weight training, 5-10 min HIIT at end)
-BF% tracked using Omron 306C, so take that for what you will!
-5'10" 33yrs old, started at 193lbs in the before pic, ended at 162lbs in the after
-Besides whey protein, multivitamin, and fish oil caps = no supplements taken
Before&After2.jpg
Before&After1.jpg
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Results 1 to 30 of 54
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12-03-2012, 11:36 AM #1
7 month Leangains IF cut: 23% BF --> 11% BF, 31lbs lost
Last edited by jmlenz; 12-04-2012 at 09:03 AM. Reason: added another pic
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12-03-2012, 11:40 AM #2Registered User
- Join Date: Oct 2012
- Location: Brazil
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- Rep Power: 145
solid work mate..
repped
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12-03-2012, 11:40 AM #3Registered User
- Join Date: Sep 2012
- Location: North Carolina, United States
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Holy hell dude. Amazing transformation for 7 months. Got some good vascularity too! Repped.
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12-03-2012, 12:04 PM #4Registered User
- Join Date: Aug 2011
- Age: 35
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- Rep Power: 1515
Wow...just wow. Amazing work in that time frame. Congrats.
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12-03-2012, 12:44 PM #5Registered User
- Join Date: Feb 2012
- Age: 34
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Did it right. Did it SO right.Originally Posted by jmlenz
Amazing work bro. Repped
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12-03-2012, 12:57 PM #6Registered User
- Join Date: Jun 2007
- Location: Virginia, United States
- Age: 42
- Posts: 234
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great progress bro !!
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12-03-2012, 01:41 PM #7Registered User
- Join Date: Mar 2012
- Location: United States
- Age: 39
- Posts: 1,115
- Rep Power: 6774
Cut done right bro.. measley reps.
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12-03-2012, 01:45 PM #8Verbing Weirds Language
- Join Date: Aug 2012
- Location: Puerto Rico
- Posts: 1,205
- Rep Power: 2195
Very similar height and weight stats as my recent transformation yet you look so much better than I did at the end of my cut. Great abs. Repped!
US Coast Guard ~ SEMPER PARATUS
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12-03-2012, 02:08 PM #9Registered User
- Join Date: Aug 2009
- Location: Canada
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- Rep Power: 6948
Damn. Looking shredded man.
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12-03-2012, 02:19 PM #10Registered User
- Join Date: Jul 2012
- Posts: 470
- Rep Power: 202
barely any muscle mass lost. Wonderful cut!!
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12-03-2012, 02:37 PM #11Registered User
- Join Date: Mar 2009
- Location: Seattle, Washington, United States
- Age: 33
- Posts: 1,380
- Rep Power: 1026
Amazing work! I wish I would end up like that after 7 months. Oh well, I'll get there soon too. Super motivational.
iSatori MAXON Powerbuilding Log:
http://forum.bodybuilding.com/showthread.php?t=168656293
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12-03-2012, 03:01 PM #12Registered User
- Join Date: Dec 2011
- Location: United States
- Age: 57
- Posts: 204
- Rep Power: 158
Great job!
Nothing is impossible if you think it is possible.
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12-03-2012, 03:02 PM #13RN Brah
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Very well done.
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12-03-2012, 03:05 PM #14Registered User
- Join Date: Dec 2011
- Location: San Diego, California, United States
- Age: 33
- Posts: 26
- Rep Power: 0
very nice! what's your tdee?
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12-03-2012, 03:12 PM #15Registered User
- Join Date: Dec 2009
- Age: 52
- Posts: 8,025
- Rep Power: 11233
You had an excellent base underneath that fat and you didnt go wrong dieting at 1 pound a week and kept 100% all of your mass and even put some mass on by the looks of it. I dont like to diet faster than 1 pound a week either. It seems to be optimal for me.
Why do I do this weightlifting thing for the last 34 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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12-03-2012, 03:17 PM #16trynna get lean.
- Join Date: Jul 2012
- Location: Montréal, Québec, Canada
- Posts: 1,378
- Rep Power: 1280
gjdm.
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12-03-2012, 03:27 PM #17Trying to get Goku cut
- Join Date: Jun 2012
- Location: Illinois, United States
- Posts: 549
- Rep Power: 1505
Awesome man, gj
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12-03-2012, 04:16 PM #18Do I even lift?!?
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18223
Excellent progress!
I'm wanting to try IF on my next cut, sort of doing it right now.... but I did well on my last cut so may or may not change.
Any plans for a bulk?Coming out of "retirement"...Meg is training for a Figure competition...again!!!
http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=
My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
http://forum.bodybuilding.com/showthread.php?t=139228463
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12-03-2012, 05:34 PM #19
Thanks for the props fellas. I added another before & after pic to the original post.
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12-03-2012, 06:09 PM #20still my thumb!
- Join Date: Aug 2012
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repped. very well done, OP
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12-03-2012, 08:52 PM #21Registered User
- Join Date: Oct 2012
- Location: Ketchum, Idaho, United States
- Age: 39
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Awesome work man!
www.fattygoesrunning.com
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12-03-2012, 09:02 PM #22ghost
- Join Date: Mar 2005
- Location: United States
- Posts: 6,187
- Rep Power: 228011
Stuck to the basics, put in hard work, and was patient. Great reward man, you look great and nothing like the old pic. Hopefully others see how simple you kept it and the great progress you got!
Whats the next goal for you?Only a life lived for others, is a life worthwhile.
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12-03-2012, 09:49 PM #23Registered User
- Join Date: Apr 2005
- Posts: 638
- Rep Power: 359
awesome transformation. I hope folks realize this is directly a result of consistently sticking to a caloric deficit and not IF though. Nonetheless, this is definitely some motivation. If I look anything close to that at 160 pounds I will consider it a flawless victory. Congrats.
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12-03-2012, 11:11 PM #24Registered User
- Join Date: Mar 2012
- Location: Wanaque, New Jersey, United States
- Age: 30
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amazing
My Weight Loss Journey:
Started On Feb 2012: 310 Pounds
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12-03-2012, 11:52 PM #25
Farrrrrrk that's awesome bro
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12-04-2012, 04:55 AM #26Registered User
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- Age: 36
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Awesome ! Great job !
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12-04-2012, 04:58 AM #27Registered User
- Join Date: Jun 2011
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What was your before and after weight? And what's your height?
Oh and, that's an amazing job! I'm definitely going to try IF for my next cut as many people seemed to have gained great results from it. I think it'll work well for me to promote diet adherence mainly.TM Log: http://forum.bodybuilding.com/showthread.php?t=145984543&highlight=pyaarawala
Texas Method -- Shredding down this body fat while maintaining strength --> Lean & mean
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12-04-2012, 07:16 AM #28ghost
- Join Date: Mar 2005
- Location: United States
- Posts: 6,187
- Rep Power: 228011
Originally Posted by pyaarawala
First postOriginally Posted by jmlenz
Only a life lived for others, is a life worthwhile.
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12-05-2012, 01:24 PM #29
Did you bulk before you did this cut?
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12-05-2012, 05:10 PM #30Registered User
- Join Date: Nov 2012
- Location: Burbank, California, United States
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- Rep Power: 15726
What calorie calculator did you use to find out your BMR/ calorie defecit , just out of curiosity.
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