**Transformations from FAT to FIT** Part 2

Hi everyone
So i decided to start a cutting program in February. It was really difficult (the workouts and eating) the first couple of weeks, but im on a good roll now and feel great. I eat five meals a day which mostly consist of protein, healthy fats and carbs (from green veggies) ... no sugar and no grains or wheat....

ive dropped 8 pounds so far and am feeling strong. I have started to increase my cardio time as well as increase my weights in strength training. My problem area has always been my stomach, and I am happy to say i can finally start seeing a difference in my body. I have so far to go still, but just thought i would share my progress so far.

wee update on my progress

[img]http://img.photobucket.com/albums/v502/Bugsy-Malone/newmew_zps22476259.jpg[/img]

254lbs to 218lbs

Currently at 213lbs so I will have another progress pic in a month or two.

Guys looking great! Keep it up!

You guys are all inspiring i hope ill be brave enough to post in here soon!! This is the best motivation a person could get!

Just a quick update from my first post

Dam my wide hips!

Starting to slowly up my calories now at last after 5 months of cutting, hoping to gain a decent amount of lean mass before i cut the rest of the fat away

Any tips?

Regards

This thread is such a ****ing inspiration.

Great job folks! Everyone in this forum should be really proud of themselves! I really enjoy reading this forum because of all of the different forums it seems to be the most supportive with the fewest egos. Definitely a community feel. Just thought I'd throw in a quick update since I'm now a few weeks into my routine.

Macros currently at 40/30/30 Protein/Carb/Fat and 2800 calories (which is 1300 higher than I've been doing for the last few years). 5-6 meals a day. Still trying to dial diet in because I'm at that cut or bulk? phase...and if I cut, how? I've been eating 1500 calories for the last few years ha ha. I've been doing lots of reading, but tips are always appreciated!

Following the Big Man on Campus 12 week program (about to wrap up week 2)

Supplements: ON Whey (was using Wheybolic 60 which I prefer...but you can get double the ON for the price), Scivation Xtend, Pump Fuel (Caffeine Free...just picked it up yesterday)

Water is at 100-125 oz/ day right now.

Recap: Used to weigh 300 lbs, dropped to 170. Pretty skinny fat now (~18% BF). I have a goal of getting to 10% BF by the end of the year. I will post occasional update pics just to hold myself accountable. Here is a pic from this morning...

mirin your beard gainz poster above me

[QUOTE=robertk232;1045667041]mirin your beard gainz poster above me[/QUOTE]

Thanks robert! It's been growing since mid-September. My wife and I are PhD students and she jokingly said "I'm going to grow my hair out until I defend my dissertation." I said, that I would grow my beard out until I defend. It probably won't go that far (May 2015) but I will keep it going for a while.

Everytime I check back ITT, there is more and more inspirations added. You all rock, srs. Way to go and keep it going. :)

[QUOTE=adneely21;1045665781]Great job folks! Everyone in this forum should be really proud of themselves! I really enjoy reading this forum because of all of the different forums it seems to be the most supportive with the fewest egos. Definitely a community feel. Just thought I'd throw in a quick update since I'm now a few weeks into my routine.

Macros currently at 40/30/30 Protein/Carb/Fat and 2800 calories (which is 1300 higher than I've been doing for the last few years). 5-6 meals a day. Still trying to dial diet in because I'm at that cut or bulk? phase...and if I cut, how? I've been eating 1500 calories for the last few years ha ha. I've been doing lots of reading, but tips are always appreciated!

Following the Big Man on Campus 12 week program (about to wrap up week 2)

Supplements: ON Whey (was using Wheybolic 60 which I prefer...but you can get double the ON for the price), Scivation Xtend, Pump Fuel (Caffeine Free...just picked it up yesterday)

Water is at 100-125 oz/ day right now.

Recap: Used to weigh 300 lbs, dropped to 170. Pretty skinny fat now (~18% BF). I have a goal of getting to 10% BF by the end of the year. I will post occasional update pics just to hold myself accountable. Here is a pic from this morning...[/QUOTE]

nice shoulders bud.... Dig the beard..... Aint gonna say good progress cos i dunno what u looked like... ;-)

Help with the cutting (advice i hope)

Push your body into shock like your doing by maintaining the calorie gain for about 8 weeks limiting your major carb macro % pre and post gym.... nice n clean and allow your body to adjust to your diet.....

Then shock it into your macros for 500 cal deficit and your body is gonna crap itself n drop your bf % as if on a newbe diet for a few weeks.... other than that look up leangains I.F .... you will spike that body n u wont look back....

if your ectomorphic in composition then your 1500 cal a day would of done the trick by now..... So maybe find what mix you are in structure and adjust to that body type diet..... Hence we all react to different diets in different ways.....

I am a sponge to carbs.... Unless its grits or green leafy veg or avocado i seem to instantly absorb them sugars before i even swallow the darn thing....


hope to be of (some assistance) .... Keep posted......

[QUOTE=dyount;1044635853]Any advice from people who have lost a lot? Do I go overkill and wait on my clean bulk until I'm down to 10% BF? Keep up with the cutting. Or do I clean bulk now and cut from there again?[/QUOTE]

This is only my opinion brah. But I would just lean bulk at your weight right now. IF you want to clean bulk, make sure you maintain your macro counts and stay up on it. I've been trying right now to lean bulk at my weight, and it's working so far. My BF% has gone form 35% to start down to 24.3% atm. I'm really having some luck with it of late. But good luck in whatever you decide bro.

You guys know what I love about this forum? You guys are all so positive and share the same goals. Every time I'm out with friends and order a water and a plain chicken breast, my friends, fingers dripping with grease, tell me I'm stupid and don't need to "diet" and they don't believe in me... Maybe because they don't have the will power to endure such a long haul. I decided I want the body I've never had and that I WILL do a bikini competition in October. It's you guys on here that tell me I'm doing a good job, and that inspire me to never give up on my goal!

I was just wondering if someone would check my picture. I have just bought some new Body Fat scales and they are saying that my body fat percentage is 22%. This seems very high and as i was expecting a number below 10 i am consequently very worried this is the actual figure. Any help would be much appreciated.

[IMG]http://i49.tinypic.com/2uqi48w.jpg[/IMG]

[QUOTE=Ironmanhen;1045991781]I was just wondering if someone would check my picture. I have just bought some new Body Fat scales and they are saying that my body fat percentage is 22%. This seems very high and as i was expecting a number below 10 i am consequently very worried this is the actual figure. Any help would be much appreciated.[/QUOTE]


throw your scales of a cliff and NEVER EVER use them again.... its the biggest money making scam other than slendertone tens machines telling you you can get GREAt abs with them....... i got fat blokes i work with thinking they gonna get abs using them things..... sheeeesh..... cook them abs n measure that BF % bro...... If ur 22% i will eat my left testicle after dipping it in chocolate.....

[QUOTE=Stevo222;1046008831][IMG]http://i49.tinypic.com/2uqi48w.jpg[/IMG][/QUOTE]


big up the progress stevo222

[QUOTE=doughnutgut;1046011711]big up the progress stevo222[/QUOTE]

thanks man!

[QUOTE=adneely21;1031819153]This is my first post on this forum.

To date I have dropped from weighing 300 Lbs to a low of 169 Lbs, but am currently sitting at 175. While I do not know my original or current body fat (something I should figure out) I can say that I have gone from wearing a tight 42 pants and XXL shirt to wearing a 30/32 (depending on the type of pants) and S/M depending on the type of shirt.

I made this drop, and have kept off the weight, from being a hard core calorie counter. Now it's time to add some muscle. Here is a photo taken today, I obviously have a lot of work to do, but I am motivated and working hard in the gym to add some muscle weight. I have also included a picture of me throwing shot put my sophomore/junior year of high school for comparison.

I look forward to learning more about fitness from everyone here.[/QUOTE]


how much calories do you take?

[QUOTE=JanTheGuru;1046062271]how much calories do you take?[/QUOTE]

To drop 130 lbs, I was 7-900 calories (extreme I know) and have been at 1500 for ~2 years. Never really paid attention to my macros...just focused on calories.
Currently 2730 calories with a 40/30/30 P/C/F split. I've been an obsessive tracker/journal keeper since I was a senior in high school. So much easier now thanks to myfitnesspal. I weigh my meats, keep plenty of measurement devices handy, and have been trying to cut back on the amount that I eat out (which is hard because my wife and I are pretty social...) I have a desk job/study a lot so I am pretty sedentary sans my gym time. I know it probably still needs to be upped a bit, but considering I'm almost doubling what I've been eating for the past few years, my stomach/body just needs to adjust before I up it any more. a sample day's diet currently looks like this:

Wake up (meal 1) 5:30 am: Pump Fuel, Sprouted Bagel (Ezekiel) with high fiber/reduced sugar jam or oats and Whey protein shake, raspberries

Workout 6:00am: Scivation Xtend intraworkout

Post workout snack (meal 2) 7:30 am: Banana or blueberries, whey protein shake (often with oats), multivitamin, vitamin D, fish oil

Post workout meal (Meal 3) 8:45am: 3 eggs, 4 egg whites, slice of reduced fat cheese,

(meal 4) 12:30pm: 1/4 cup almonds or 2 Tbsp PB and cup of fat free cottage cheese, can of tuna

meal 5 4:00pm: 8-10 oz lean meat (chicken breast, ground turkey), complex carb (brown rice, sweet potato), and veggies (usually asparagus or broccoli)

prebed snack meal 6: 8:00'ish: cottage cheese or a glass of skim milk, occasionally a casein or whey shake

Drink water and occasional green tea.

I know it's not perfect, so any advice is greatly appreciated!

"nice shoulders bud.... Dig the beard..... Aint gonna say good progress cos i dunno what u looked like... ;-)"

Thanks! I can definitely see progress in my arms/shoulders...chest/stomach not so much (well big time from when I weighed 300lbs, but not too much since I started lifting a few weeks ago...I know it will just take diet/time/hardwork)

[QUOTE=adneely21;1046079451]To drop 130 lbs, I was 7-900 calories (extreme I know) and have been at 1500 for ~2 years. Never really paid attention to my macros...just focused on calories.
Currently 2730 calories with a 40/30/30 P/C/F split. I've been an obsessive tracker/journal keeper since I was a senior in high school. So much easier now thanks to myfitnesspal. I weigh my meats, keep plenty of measurement devices handy, and have been trying to cut back on the amount that I eat out (which is hard because my wife and I are pretty social...) I have a desk job/study a lot so I am pretty sedentary sans my gym time. I know it probably still needs to be upped a bit, but considering I'm almost doubling what I've been eating for the past few years, my stomach/body just needs to adjust before I up it any more. a sample day's diet currently looks like this:

Wake up (meal 1) 5:30 am: Pump Fuel, Sprouted Bagel (Ezekiel) with high fiber/reduced sugar jam or oats and Whey protein shake, raspberries

Workout 6:00am: Scivation Xtend intraworkout

Post workout snack (meal 2) 7:30 am: Banana or blueberries, whey protein shake (often with oats), multivitamin, vitamin D, fish oil

Post workout meal (Meal 3) 8:45am: 3 eggs, 4 egg whites, slice of reduced fat cheese,

(meal 4) 12:30pm: 1/4 cup almonds or 2 Tbsp PB and cup of fat free cottage cheese, can of tuna

meal 5 4:00pm: 8-10 oz lean meat (chicken breast, ground turkey), complex carb (brown rice, sweet potato), and veggies (usually asparagus or broccoli)

prebed snack meal 6: 8:00'ish: cottage cheese or a glass of skim milk, occasionally a casein or whey shake

Drink water and occasional green tea.

I know it's not perfect, so any advice is greatly appreciated!

"nice shoulders bud.... Dig the beard..... Aint gonna say good progress cos i dunno what u looked like... ;-)"

Thanks! I can definitely see progress in my arms/shoulders...chest/stomach not so much (well big time from when I weighed 300lbs, but not too much since I started lifting a few weeks ago...I know it will just take diet/time/hardwork)[/QUOTE]


what do you eat when you took 700-900 calories?

[QUOTE=JanTheGuru;1046091771]what do you eat when you took 700-900 calories?[/QUOTE]

Generally 3 lean cuisine/smart ones meals (~230-270 each), and an apple or banana a day (~100 calories) some days I'd sub lean cuisines with a 4 oz chicken breast and salad mix. I also did straight cardio with no lifting. I lost ~115 pounds within a year's time. Like I said, it was extreme, but I come from a very large/very unhealthy family and I was hellbent to not go to college fat after being fat my whole life. I maintained it through healthy life style choices through college (not a partier) and after I got married I put back on some weight...Got back up to ~210. In the last year and a half-two years, I cut my calories back to 1500 and did cardio a few times a week and got down to 169 at my lowest, but have stayed around 175 for a while.

If I could do it again, I would have been lifting while trying to drop weight...but I didn't really have any help. My parents while supportive, still had cheeseburgers and fries or ordered pizza all the time. I knew that I was going to have diabetes like them or have a heart attack like my dad if I didn't make a change. When you see people you love taking mountains of pills and multiple insulin shots a day you are willing to try/do anything. Thankfully for me, by the grace of God, it worked.

[QUOTE=adneely21;1046096611]Generally 3 lean cuisine/smart ones meals (~230-270 each), and an apple or banana a day (~100 calories) some days I'd sub lean cuisines with a 4 oz chicken breast and salad mix. I also did straight cardio with no lifting. I lost ~115 pounds within a year's time. Like I said, it was extreme, but I come from a very large/very unhealthy family and I was hellbent to not go to college fat after being fat my whole life. I maintained it through healthy life style choices through college (not a partier) and after I got married I put back on some weight...Got back up to ~210. In the last year and a half-two years, I cut my calories back to 1500 and did cardio a few times a week and got down to 169 at my lowest, but have stayed around 175 for a while.

If I could do it again, I would have been lifting while trying to drop weight...but I didn't really have any help. My parents while supportive, still had cheeseburgers and fries or ordered pizza all the time. I knew that I was going to have diabetes like them or have a heart attack like my dad if I didn't make a change. When you see people you love taking mountains of pills and multiple insulin shots a day you are willing to try/do anything. Thankfully for me, by the grace of God, it worked.[/QUOTE]


Thanks a lot for the advice!

[QUOTE=JanTheGuru;1046100631]Thanks a lot for the advice![/QUOTE]

My pleasure! I would highly suggest finding a more balanced approach and pay attention to macros to ensure you don't also lose muscle. I played football in high school (offensive lineman) my freshman-junior years and used to love doing power lifting. I had actually won several bench pressing contests...However when I dropped calories and only did cardio (primarily jogging) my strength went bye bye...I can't even bench my body weight now and I was 10 rep'ing 250 as a junior in high school. But as I said, after my dad had his heart attack, I basically decided no more being fat! I had muscle because I was strong, but it was hidden under all of the fat...a better approach would have been to work on dropping fat while trying to keep as much of the muscle as possible via lifting, having good macros, etc...Alas, I got skinny but now I am having to rebuild muscle. Really hoping that I'll get some good gains over the next year because I was so strong at one point.

[QUOTE=adneely21;1046096611]Generally 3 lean cuisine/smart ones meals (~230-270 each), and an apple or banana a day (~100 calories) some days I'd sub lean cuisines with a 4 oz chicken breast and salad mix. I also did straight cardio with no lifting. I lost ~115 pounds within a year's time. Like I said, it was extreme, but I come from a very large/very unhealthy family and I was hellbent to not go to college fat after being fat my whole life. I maintained it through healthy life style choices through college (not a partier) and after I got married I put back on some weight...Got back up to ~210. In the last year and a half-two years, I cut my calories back to 1500 and did cardio a few times a week and got down to 169 at my lowest, but have stayed around 175 for a while.

If I could do it again, I would have been lifting while trying to drop weight...but I didn't really have any help. My parents while supportive, still had cheeseburgers and fries or ordered pizza all the time. I knew that I was going to have diabetes like them or have a heart attack like my dad if I didn't make a change. When you see people you love taking mountains of pills and multiple insulin shots a day you are willing to try/do anything. Thankfully for me, by the grace of God, it worked.[/QUOTE]

Mirin the beard and droppin the weight twice. With the muscle you have now don't think you will jump ship again. Good job

[QUOTE=adneely21;1046104241]My pleasure! I would highly suggest finding a more balanced approach and pay attention to macros to ensure you don't also lose muscle. I played football in high school (offensive lineman) my freshman-junior years and used to love doing power lifting. I had actually won several bench pressing contests...However when I dropped calories and only did cardio (primarily jogging) my strength went bye bye...I can't even bench my body weight now and I was 10 rep'ing 250 as a junior in high school. But as I said, after my dad had his heart attack, I basically decided no more being fat! I had muscle because I was strong, but it was hidden under all of the fat...a better approach would have been to work on dropping fat while trying to keep as much of the muscle as possible via lifting, having good macros, etc...Alas, I got skinny but now I am having to rebuild muscle. Really hoping that I'll get some good gains over the next year because I was so strong at one point.[/QUOTE]


hear hear....

sometimes the focus is on the getting SKINNY and not focusing on the nutrition to stay strong and gain newbe strength... i took around five months out due to the hardened effect of not following a guided nutritional program and it took me ten weeks of a 5 day split before i was able to bench or squat my bodyweight again.....

NEVER EVER again will i keep my body undernourished.... it seemed great at the time but if correctly adhered the transition would or will be 1000 times more fantastic mirror wise topless.....

But if its the weight n nothing else then so be it. cos once skinny you at least have the base of watching the muscles mould onto the body week by week month by month for as long as you want....

remember folks... adjust your macros as the scales raise or drop...... N feed them bones guys ;-)

Jan 1st: 220 lbs, 32% Body Fat - March 24th 179 lbs, 15% Body Fat

good job axehax! Keep it up bro.. rep'ed !

Hey guys, just checking in. On week 6 of Kris Gethins 12 week trainer, loving the results so far. I plan on completing the program, and moving on to DTP or Y3T directly afterwards.

Tried to embed the pics for user ease but I guess I need more posts first.

[QUOTE=Brenden619;1046149621]Hey guys, just checking in. On week 6 of Kris Gethins 12 week trainer, loving the results so far. I plan on completing the program, and moving on to DTP or Y3T directly afterwards.

Tried to embed the pics for user ease but I guess I need more posts first.[/QUOTE]

traps and shoulders lookin huge, nice work