My transformation 238 to 195 10 weeks

[dust1984]

So I'm not done yet but here's where I'm at. Can't wait to start bulking up.... maybe ten more pounds of fat or so and I can start stacking slabs of muscle. I think I weighed about 195 in this picture.

238_195.jpg

[gbullock32]

That's impressive; look like a different person. For 10 weeks... just wow, time well spent.

[dust1984]

That's impressive; look like a different person. For 10 weeks... just wow, time well spent.

Thanks yea I'm in a 12 week challenge at my gym and there's a $10k prize if you have the best transformation photo and bfp loss.... Nobody knows the equation to win, I've been told it's done a lot by the before and after photo. If I could lose a little more of my stomach and tighten my chest up a little more, I hope to be in the runnings. Regardless, it's gave me a great start to being ready for bikini season this year haha.

[prac843]

Good job! Some great work for 10 weeks.

[dust1984]

Good job! Some great work for 10 weeks.

Thanks brotha!

here's my fat loss log if anyone feels like checking it out:

http://forum.bodybuilding.com/showth...0030021&page=2

[gbullock32]

Regardless, it's gave me a great start to being ready for bikini season this year haha.

Now, I'm not one to judge... and your transformation is great, but a bikini might not be the best thing to wear. Just kidding, definitely going to be beach ready.

[boo99]

Very impressive and congrats.

Very good plan there too in starting your bulk with a lower bf. Good luck, keep posting!

[dust1984]

Thanks! Yea, I figure sacrifice a little more muscle, least amount possible now and be ready to clean bulk for a few months. I watched on youtube a segment from Dr. Oz to only have complex carbs in the morning when you eat them. This is for boosting metabolism. Does this sound right to you guys, I mean I want to believe he knows what he's talking about. I'm going to go to the store and get some quinoa now to add to my lunch now, was going to be dinner but... I guess earlier is better.

[KayTheBB]

Nice work man, tell me about your mood and energy levels during this cut. While your at it explain the break down of your macros week by week.

[DiggersNick21]

Wow that is great you look awesome brother.

[boo99]

Thanks! Yea, I figure sacrifice a little more muscle, least amount possible now and be ready to clean bulk for a few months. I watched on youtube a segment from Dr. Oz to only have complex carbs in the morning when you eat them. This is for boosting metabolism. Does this sound right to you guys, I mean I want to believe he knows what he's talking about. I'm going to go to the store and get some quinoa now to add to my lunch now, was going to be dinner but... I guess earlier is better.

Eat your macros when it's convenient for you to do so.

It all gets down to what you're expending daily to what your consuming : calories in/ calories out.

I would read Emma's sticky here regarding calories/macros:

http://forum.bodybuilding.com/showth...hp?t=156380183

She talks about TEF (thermic effect of feeding)

[dust1984]

Nice work man, tell me about your mood and energy levels during this cut. While your at it explain the break down of your macros week by week.

Thanks Kay,

As for energy levels, the first three weeks were miserable, not going to lie. I did the MP Bizzy Diet and followed the workouts and diet to a T. I was often "hangry" (hungry/angry) I'm assuming it was due to such an extreme lifestyle and diet change. I went from beer, pizza, hot wings, burritos, you name it, if it was unhealthy I was eating it then switched to chicken..chicken...veggies... chicken... You know the drill. So yea, it was tough but I kept reminding myself that if it was easy then everyone would be walking around with abs, that's what Cory Gregory of MP said. He also said "I want complete tunnel vision for 21 days, that's it."

Macro's... I've never been one for macro's but I now know I need to be. Just roughing it isn't cutting it anymore, I spent the last week eating my normal and the scale dropped 3 pounds, hopefully just water, but didn't drop much bf at all.

meal one: 4 eggs, 1 yolk
snack: 1 or 2 MP MuscleGels or an ounce of almonds
meal two: 8oz canned chicken or albacore with a cup or so of peas or green beans sometimes I would have a chicken salad with vinegar and oil dressing, but with my job I'm not always able to do that.
snack: 1 tbsp. of natty pb with a small apple
pre workout meal: MP muscleGel or combat shake
meal three:8oz chicken with salad two handfuls of lettuce and cucumbers. Almost too much lettuce but I wanted to feel full.

If I was really hungry around 9pm I might have casein shake or some cottage cheese.

I'll be the first to admit, if it's not said exactly what to eat and how much I'll just wing it using MyFitnessPal. I always try to get close to having one gram of protein per pound of body weight and stay under my maint calories. I just really lack the patience to figure out macro's, the thought of it just aggravates me. But hey... I also never thought I'd be in this position where dialing in my diet could give me abs.


I truly lived this, if I was on youtube I was looking at workout, fitness, motivational videos. This is my summer...

Any help would be more than appreciated with finding out where I should be with my macros. (I'll do some searching on here and I'll read the article Boo99 posted.)

I forgot to mention that I'm a total natty pb junkie and if it weren't for the pb and apple snack I would of lost my mind and probably failed.

Like I said I wasn't very organized, once a week I'd have a buffalo chicken wrap with balsamic dressing, didn't taste too bad. Once a week I'd have a cup or so of quinoa.

[BotoX888]

This is really amazing!! how can you do this in only 10 weeks? you should definitely post a picture after 10 months here man :P keep going bro :P + repped

[dust1984]

This is really amazing!! how can you do this in only 10 weeks? you should definitely post a picture after 10 months here man :P keep going bro :P + repped

. Thanks for the rep! Hard work, dedication and a $10k incentive helped a little. Sad to think if I actually had my diet dialed in I could be further along. Oh well I'm still proud, it's just the beginning!

[dust1984]

How often do you guys eat complex carbs while cutting?

[deltpecx]

WOW! Great Work!

[dust1984]

WOW! Great Work!

Thanks dude! Killing it! Get ripped or die tryin, there are no other options.

[dust1984]

The start... maybe I should of put that up top... Oh well...






This is around 192 or so... idk



This one is 195, haven't taken a back pic since...

[Steven001]

Awesome work, you look incredible in comparison to your starting picture - keep it up!

[Tanphil]

Awesome and amazing transformation keep that up. I suggest you start bulking up on some muscle to be able to cut lean out more with lean muscle later on. Let me know if you need any advice I am a personal trainer myself. Keep it up!!!

[dust1984]

Awesome and amazing transformation keep that up. I suggest you start bulking up on some muscle to be able to cut lean out more with lean muscle later on. Let me know if you need any advice I am a personal trainer myself. Keep it up!!!

You think so? I still have some fat on my chest... Always been a major psychological issue for me, to call it a insecurity is an understatement. When I'm not flexing my abs (still unbelievable to think I can honestly say that) my stomach still goes out and it's ugly soft. I don't have to suck in anymore so that awesome but at the pool I'll have to walk with my abs flexed all the time lol... IDK if that's what fit people do, I've never been one before.

Thanks for the props guys, it really means a lot.

As for needing help... my calories are way low but my protein is usually spot on around 180-190g... I said it out loud last night looking at myfitnesspal "man I suck at this"... With most diet plans I see, it's 6-8oz of lean meat per meal. Where am I supposed to get my calories from? I'd have to eat a truck load of veggies or complex carbs to make up for my extreme deficit.
I've planned the days meals out on MFP and I'm leaving 686 calories on the table eating 1604 calories. 45% protein 30% carbs 25% fat..

I've been tinkering with http://iifym.com/ this morning trying to get this figured out...

[NextStopHolborn]

Nice work, OP. Impressed.

[dust1984]

Nice work, OP. Impressed.

Thanks, busting my @$$ on the reg

[dust1984]

Weigh about 189 in these pics, hopefully under but still, I'm pretty happy.

[dust1984]

Scale is barley moving these days... Still at a deficit everyday and murdering every workout. I guess this last 10-15lbls of fat are proving to be stubborn. I have a huge summer kick off party in mid June.... I want to look the best I've ever looked in my life at it.

Think I should keep cutting for the month of May? This summer party is going to be with a group of people who are into MMA or just in really good shape, so... For the first time, I want to feel like I'm not being stared at bc I'm fat. (Fat kid complex)

[jayte]

mirin so hard got damn

[dust1984]

mirin so hard got damn

Thanks bro, relentless grinding at the gym and stuffing my face.

[Hardy1000]

Sweet shred bro

[nuroppo]

I'm pretty sure you will at the very least be one of the top contenders for that prize. That's a fantastic transformation.

[dust1984]

I'm pretty sure you will at the very least be one of the top contenders for that prize. That's a fantastic transformation.

Thanks for the props guys, I'm truly a man who's been emotionally hijacked by over eating, binge drinking. This has been a total game changer for me. I'm still really insecure and your compliments are helping me. (No troll) I appreciate it.

I hope I'm in consideration man I find it hard to believe there anyone working harder than me in the gym. I won't be out worked, possibility someone could diet better than me. But I think I'm pretty solid there too. I weigh in tomorrow, man I hope I have a good one. 14th place right now, it's not all based on rank though. They take before and after pics into the equation as well.