What I Achieved in the Year 2012 [70 lb. Difference]

[Adampff]

Hello everyone! It was exactly this time a year ago that I made one of the best decisions of my life, to get fit. I have made some tremendous progress but I obviously still have a long way to go. I dedicated this entire year to losing weight and although the majority of my weight came off within the first 7 months in which I managed to lose 70 lbs, I have been staying true to the new lifestyle change and managed to maintain my weight the other 5 months. Looking back I wish I would have worked harder the last 5 months, but ultimately I can't complain.

I have managed to maintain almost all of my muscle that I had while losing a large amount of my body fat which was my goal. I am going to continue to cut down to 175-180 lbs which I should hit in mid February and from their I can actually focus on adding muscle rather than just trying to maintain it. I can't wait!

So without further ado here are my progress pictures.

The first column is 260 lbs, the second is 223 lbs and the third is 190 lbs.




Here is some other pictures I took on January 1, 2013 to help get a better idea of the progress I have made. Cheers!



On a side note, how many more pounds do you think I have to lose in order to see my abs?

Also do to several private messages here is my diet, workout and supplements.

Diet
I followed a very simple diet with the following rules…

• 2,000 calories each day (sometimes 100-300 more depending on activity level/stalls in lifts)
• .8 to 1 gram of protein/lb of body weight
• I ate what I wanted when I wanted as long as the above rules were followed

Routine
The routine that I have been following is based heavily off of Iron Addicts Simple Power Based Routine. I have been seeing gains continually throughout my weight loss with an occasional week here and there where my lifts stalled or declined. However this was often remedied with an extra 100-300 calories as mentioned above.

As you will notice I have no leg work in my program. This is due to the fact that for all of 2011 I suffered from what is known as a Pilonidal Cyst. I had multiple surgeries to rid myself of this pesky bastard and as you may or may not know these are EXTREMELY hard to heal and as a result I had an open wound on my tailbone for an ENTIRE year. Needless to say once it finally did heal the skin there is extremely tender and weak. Motions such as squatting or deadlifting put an immense amount of pressure on the tailbone area and could potentially tear the skin open again. I literally had hundreds of doctor visits throughout 2011 and I do not plan to relive that anytime soon and that is why I have no leg work in my program.

Monday
Bench Press 3x5
Incline Dumbbell Press 4x8
Dumbbell Shoulder Press 3x8
Tricep Overhead Extensions 3x10
Dumbbell Curl 3x10
Ab Work 3x15

Wednesday
Dumbbell Shrugs 3x10
Dumbbell Upright Row 3x10
Cable Row 4x6
Lat Pulldown 4x6

Friday
Incline Dumbbell Press 3x5
Dumbbell Bench Press 4x8
Dumbbell Shoulder Press 3x8
Tricep Overhead Extensions 3x10
Dumbbell Curl 3x10
Ab Work 3x15


Supplements
• Body Fortress: Super Advanced Whey Protein
• Optimum Nutrition 100% Whey Gold Standard
• Opti-Men Multivitamin
• Nature Made Fish Oil

[fropleyqk]

Awesome change dude. You can really see it in your face (no homo). Keep it up.

[jtbryant420]

Big change congrats man. Keep it up.

[Gaueko]

Awesome, very nice. Feeling good uh? :b

[Adampff]

Awesome change dude. You can really see it in your face (no homo). Keep it up.

Thanks! That is what a lot of people have told me throughout this past year. If only I could lose it in the stomach lol.

Big change congrats man. Keep it up.

Thanks man! I am really gonna give'r this year.

Awesome, very nice. Feeling good uh? :b

Oh yeah, the feeling is indescribable. I wish I would have done this years earlier. Better late than never though right?

[Gaueko]

Oh yeah, the feeling is indescribable. I wish I would have done this years earlier. Better late than never though right?

Yeah !

[CS123]

Man you did awesome !!!! I think it's epic to reach that in 7 months ! Could you give us some info about bodyfat, nutrition and workout?

[Adampff]

Man you did awesome !!!! I think it's epic to reach that in 7 months ! Could you give us some info about bodyfat, nutrition and workout?

I really don't have any information on body fat. If you have any specific questions about it I would be happy to answer the best I could. As for nutrition and workout I added all of that to the main post. Once again, if you have any questions about it don't hesitate to ask.

[Stalldad]

Great job, repped.

[Adampff]

Great job, repped.

Thanks man!

[lkh5650]

awesome job! congrats dude keep it up

[backspace412]

i almost got on you about no legs but then i read that last part so yea i get it now, but seriously your looking great dont worry bout abs poking out yet just keep getting stronger and do what you are doing. build more muscle mass. while minimizing fat and then you will be shredded when you cut!

[Adampff]

i almost got on you about no legs but then i read that last part so yea i get it now, but seriously your looking great dont worry bout abs poking out yet just keep getting stronger and do what you are doing. build more muscle mass. while minimizing fat and then you will be shredded when you cut!

Thanks! Yeah, that cyst caused so much chaos in my life. I actually just had my first leg workout today and everything felt fine so hopefully that keeps up. I just want to drop to 175 lbs as fast as possible and then clean bulk for the next few months and cut by summer with hopefully some results to show for it.

[gazmutd]

Awesome change.

Did you lift weights from the start or do cardio to begin with?

[Adampff]

Awesome change.

Did you lift weights from the start or do cardio to begin with?

Prior to the pictures at 260 lbs I had lifted weights on and off for around 2 years. Starting January 1, 2012 I simply started following my diet that I posted and just did light cardio such as walking 3+ miles a day. I continued to do that for the first 2 months. At the beginning of March 1, 2012 I incorporated the routine that I posted while running instead of walking and continued following my diet for the rest of the months. So basically light cardio and no weight lifting for the first 2 months followed by heavier cardio (running 3-5x each week) and weight lifting after the first two months. However, I never really found cardio to aid in weight loss all that much, diet obviously played a much larger role.

[GriftertheDrift]

As you will notice I have no leg work in my program. This is due to the fact that for all of 2011 I suffered from what is known as a Pilonidal Cyst. I had multiple surgeries to rid myself of this pesky bastard and as you may or may not know these are EXTREMELY hard to heal and as a result I had an open wound on my tailbone for an ENTIRE year. Needless to say once it finally did heal the skin there is extremely tender and weak. Motions such as squatting or deadlifting put an immense amount of pressure on the tailbone area and could potentially tear the skin open again. I literally had hundreds of doctor visits throughout 2011 and I do not plan to relive that anytime soon and that is why I have no leg work in my program.

First of all, congrats on the transformation. It's motivating. I'm starting my cut today and hope to go from 274 lbs to 200 lbs. Second. I just wanted to let you know that I had surgery for Pilonidal Cyst on 8/3/12 and also had an open wound. Couldn't sit or lay on my back for 2 months. Was off work for 9 weeks and obviously couldn't lift. It's definitely not a good time. The thing though is I find it strange that you aren't squatting. I started workout out again at the end of October and slowly worked my way up, real slow due to hernia surgery I had on 3/5/12. Around the middle of November I've pretty much been lifting "heavy", I did lose a great deal of strength and still hesitate due to the hernia surgery, but I've not really had any issues with squatting or deadlifting. I'm just letting you know because I've read up on hernia recovery and pilonidal cyst recoveries and they help me with the mental blocks I may get once in a while. I'm not saying go match, or break, an old PR but it might not hurt to start extremely light and go from there.

[benybh]

Im want body

[arkadium]

Great job dude -thanks for sharing.

[Amerikah]

Really good results, wow

[Chrisgixxer]

Wow great job man! This makes me want to hit my goal and smash through it!!!

[robertk232]

repped you... great progress brah. Hopefully you inspire others to kickstart their fitness programs.

[Adampff]

First of all, congrats on the transformation. It's motivating. I'm starting my cut today and hope to go from 274 lbs to 200 lbs. Second. I just wanted to let you know that I had surgery for Pilonidal Cyst on 8/3/12 and also had an open wound. Couldn't sit or lay on my back for 2 months. Was off work for 9 weeks and obviously couldn't lift. It's definitely not a good time. The thing though is I find it strange that you aren't squatting. I started workout out again at the end of October and slowly worked my way up, real slow due to hernia surgery I had on 3/5/12. Around the middle of November I've pretty much been lifting "heavy", I did lose a great deal of strength and still hesitate due to the hernia surgery, but I've not really had any issues with squatting or deadlifting. I'm just letting you know because I've read up on hernia recovery and pilonidal cyst recoveries and they help me with the mental blocks I may get once in a while. I'm not saying go match, or break, an old PR but it might not hurt to start extremely light and go from there.

Thanks for the kind words. Pilonidal Cyst's are absolutely the worst but I actually have begun doing leg as of January 1, my legs are freaking killing me today haha. It feels good to do them again. Good luck on the cut! Just remember to stick to your diet and focus on losing a pound at a time. One thing I highly recommend is taking monthly progress pictures. I cannot stress how much this helped me. Without them I would have honestly given up after the first 3 months, but because I could actually see I was getting skinnier from month to month it kept me driven to keep losing more.

Good luck on your cut. I expect a 74 lb weight loss thread to made later this year.

Im want body

lol thanks? haha

Great job dude -thanks for sharing.

Not a problem! I know these kind of threads are what made me decide to lose the weight in the first place so I figure the least I can do is contribute something back.

Really good results, wow

Thank you!

Wow great job man! This makes me want to hit my goal and smash through it!!!

I'm glad I could help. What is your goal if you don't mind me askin'?

repped you... great progress brah. Hopefully you inspire others to kickstart their fitness programs.

Thanks! As I have mentioned it was this kind of thread that made me decide to lose the weight in the first place. I only hope that this thread can do the same for somebody else.

[Chrisgixxer]

I'm glad I could help. What is your goal if you don't mind me askin'?

My goal is to drop 20lbs by 1st week of march ill be at 180lbs. Hernia surgery in march then try to clean bulk till end of summer. Then cut of my first vacation every to an island with my Gf!!! I'll be asking her to marry me then!!!

[KwayZee]

Awesome

[Ezravdb]

Really great progression man, 2 lbs a week for 7 months straight.

good job!

[Adampff]

My goal is to drop 20lbs by 1st week of march ill be at 180lbs. Hernia surgery in march then try to clean bulk till end of summer. Then cut of my first vacation every to an island with my Gf!!! I'll be asking her to marry me then!!!

That is awesome man! I am sure you Gf will love the new you. Also 20 lbs in 2 months is completely doable and I am sure you will make it no problem. Good luck with the hernia surgery, I wish you a fast and speedy recovery.

Awesome

I am glad you think so.

Really great progression man, 2 lbs a week for 7 months straight.

good job!

Thank you. I lost the weight a lot faster than I had planned lol, but I can't complain.

[GIGAJONES]

I bet you feel like a ****in legend. Keep it up bro.

[costa99]

Awesome work! must be feeling great about urself keep it up! repped

[Adampff]

I bet you feel like a ****in legend. Keep it up bro.

Haha, I don't know about a legend, but I do feel pretty damn good.

Awesome work! must be feeling great about urself keep it up! repped

Yeah, I certainly feel good. But at the same time I am disappointed with myself in that I did not really do much of anything for almost half of the year. I just keep thinking where I could be if I had committed to the second half of the year like I did the first. All well, no use in dwelling about the past, I just gotta make up for it this year by going twice as hard.

[Pa2ad0x]

Amazing how different you look (in a good way) especially your face!

Good of you to post up diet/routine to save ppl from asking as well. Repped.