**Transformations from FAT to FIT** Part 2

[QUOTE=Chiedozie;1171960343]Hi,

I'm new to all this. I just started walking several miles a day (6+) in spring/summer 2012 because I didn't feel like spending $130+ on a transit pass, haha. Then I decided to join a gym, luckily it was down the block, five minutes away! Went from 281 to 203 in 3 months.

I still have a long way to go, a big novice, haha. I want to try bulking for the first time ever, because I feel like I stagnated. Plus I was afraid of getting big again, I want the lean look. But i'm optimistic. I've never done dead-lifts / chest-flies etc.. or used free weights,dumbells or barbells, so hopefully if I switch off of machines to free weights for the bulking I'll see some results.

Any advice greatly appreciated...[/QUOTE]

I can fully believe you attained that physique without lifting weights/ heavy, muscle building is focused around 'time under tension' aswell as using 'failure' as a tool to break down muscle, but if you keep your muscles under tension often enough you are simply gonna grow. So bodyweight/ calisthenics etc slow movements and prolonged time under tension.
This worked for me also due to an ongoing back problem and inability to lift heavy as such, you dont need to be pushing 200 + pounds to build muscle.
Of course your gonna gain more mass easily lifting heavy but each to their own, but for the average joe who just wants to attain a solid muscular physique can do it with simply a floor and wall at home, no need to hit the gym every day......
AGAIN AWESOME WORK BUDDY!

[QUOTE=Lyo22;1169015113]Transformation in 3 years[/QUOTE]
This is in the wrong thread. This is the fat to fit thread. Great gains though.

Went 242lbs in may of 2013 and now at 183 the end of November 2013 I still want to keep cutting down to 165ish I'm 5'7 would really like 11-12bf

[QUOTE=Simpleguy87;1172909783]Went 242lbs in may of 2013 and now at 183 the end of November 2013 I still want to keep cutting down to 165ish I'm 5'7 would really like 11-12bf[/QUOTE]

That's really impressive bro! What does your diet look like if you don't mind me asking?

[QUOTE=Chiedozie;1171960343]Hi,

I'm new to all this. I just started walking several miles a day (6+) in spring/summer 2012 because I didn't feel like spending $130+ on a transit pass, haha. Then I decided to join a gym, luckily it was down the block, five minutes away! Went from 281 to 203 in 3 months.

I still have a long way to go, a big novice, haha. I want to try bulking for the first time ever, because I feel like I stagnated. Plus I was afraid of getting big again, I want the lean look. But i'm optimistic. I've never done dead-lifts / chest-flies etc.. or used free weights,dumbells or barbells, so hopefully if I switch off of machines to free weights for the bulking I'll see some results.

Any advice greatly appreciated...[/QUOTE]


amazing job. man all in 3 MONTHS.

[QUOTE=hickorysmoked1;1172977573]That's really impressive bro! What does your diet look like if you don't mind me asking?[/QUOTE]well I pretty much do the same thing over just mixing it up every other day. Wake up whey protein one hour later I take mulitivitiam with b complex then I wait one more hour and I eat a low calorie high protein yougurt. Wait two hours eat a small apple of choice while drinking water the entire 4 hrs leading up to lunch eat either grilled chicken or shaved turkey with a veggie take two cla's and fish oil wait for supper repeat I eat a lot of food that's hi in protein just switching it up all the time while lifting and doing cardio I drink no soda what so ever and I don't eat fast food. I'm probaly not doing it right but that's y I'm here to learn and hopefully get some results welcome to suggestions

The guy to the right! Back when I was 18 and 245 lbs!

[QUOTE=taylorvu;1173041943]The guy to the right! Back when I was 18 and 245 lbs![/QUOTE]

Amazing!! Excellent work!

[QUOTE=Ulfit;1172612733]Really? You look like you've lifted a lot. How did you get that muscle frame without lifting?

Excellent transformation, anyway! Congrats![/QUOTE]

Thanks!, I just did a lot of walking at first. 3 1/2 to and from school. Then I started running with my family at night on top of that, so that was an extra 2+ miles. And I was only eating chicken salads and fruits during the first 3+ months. I also took acai berry select and which helped a lot. But I've been going to the gym since july 2012. I stayed away from free weights because I didnt know about the proper form or posture and was afraid I would injure myself, haha. So I just used machines. I would go 5-4 times a week for 2+ hours in the night and sleep when I get back. Full body at first, but now I oscillate between upper and lower. When using a machine I would choose a weight that's heavy enough that I can only lift 8-10 times per rep. As for food I just ate a lot of lean protein, vegetables and fruit. Hardly any carbs, i got that from fruit and beans. As for supplements, Just ON HydroWhey and ON and Universal Creatine, just started Scivation Xtend BCAA in september, and Universal flex in October which worked really well because I was beginning to feel my knees were going to snap. And thanks again!

[QUOTE=SPJMusic;1172673773]I can fully believe you attained that physique without lifting weights/ heavy, muscle building is focused around 'time under tension' aswell as using 'failure' as a tool to break down muscle, but if you keep your muscles under tension often enough you are simply gonna grow. So bodyweight/ calisthenics etc slow movements and prolonged time under tension.
This worked for me also due to an ongoing back problem and inability to lift heavy as such, you dont need to be pushing 200 + pounds to build muscle.
Of course your gonna gain more mass easily lifting heavy but each to their own, but for the average joe who just wants to attain a solid muscular physique can do it with simply a floor and wall at home, no need to hit the gym every day......
AGAIN AWESOME WORK BUDDY![/QUOTE]

Thanks!!! I didn't know that. Will definitely consider that from now on! thanks!!!

From 2011 to now. Cut nearly 30 pounds. From 20% body fat to 6%

[QUOTE=MirkoMaras;1173208493]From 2011 to now. Cut nearly 30 pounds. From 20% body fat to 6%[/QUOTE]

Awesome job mate! Great physique also! Keep it up!

[QUOTE=corres78;1173209433]Awesome job mate! Great physique also! Keep it up![/QUOTE]

Thanks!

[QUOTE=Chiedozie;1173183783]Thanks!, I just did a lot of walking at first. 3 1/2 to and from school. Then I started running with my family at night on top of that, so that was an extra 2+ miles. And I was only eating chicken salads and fruits during the first 3+ months. I also took acai berry select and which helped a lot. But I've been going to the gym since july 2012. I stayed away from free weights because I didnt know about the proper form or posture and was afraid I would injure myself, haha. So I just used machines. I would go 5-4 times a week for 2+ hours in the night and sleep when I get back. Full body at first, but now I oscillate between upper and lower. When using a machine I would choose a weight that's heavy enough that I can only lift 8-10 times per rep. As for food I just ate a lot of lean protein, vegetables and fruit. Hardly any carbs, i got that from fruit and beans. As for supplements, Just ON HydroWhey and ON and Universal Creatine, just started Scivation Xtend BCAA in september, and Universal flex in October which worked really well because I was beginning to feel my knees were going to snap. And thanks again![/QUOTE]

Got it! Excellent job!


[QUOTE=MirkoMaras;1173208493]From 2011 to now. Cut nearly 30 pounds. From 20% body fat to 6%[/QUOTE]

Very good! A lot of work, I can imagine…
Congratulations!

[QUOTE=Ulfit;1173229963]Got it! Excellent job!




Very good! A lot of work, I can imagine…
Congratulations![/QUOTE]

For sure. All about just keeping at it.

[QUOTE=djett41;1052126081]3 months of dedication and hard work

Clean Diet (cut foods with sugar/sodium, no simple carbs, limited drinking to 1 or 2 days a week tops)
6 days a week cardio on bike (3 HIIT, 3 regular)
4 days a week weight training[/QUOTE]


Amazing transformation!

16 Months of regular gym.
Clean diet, Heavy weight lifting.
Cardio 1-2 times a week.
Abs/Lower abs - Alternate days.

[QUOTE=esidyo3;1173850593]16 Months of regular gym.
Clean diet, Heavy weight lifting.
Cardio 1-2 times a week.
Abs/Lower abs - Alternate days.[/QUOTE]

Impressive! Well done!

[QUOTE=725434;970992803]Hi

I decided at 36 to change my body
Been working for 140 days
Down from 180 to 155 and now on 160

This post motivated me and helps me to keep on moving![/QUOTE]

Nice work! You know my height it 5 11, and i weigh 180 pounds and wants to drop it down to 150 or so
you are my perfect goal estimate, can you tell me your food and work out programs? Much appreciated!

[QUOTE=esidyo3;1173850593]16 Months of regular gym.
Clean diet, Heavy weight lifting.
Cardio 1-2 times a week.
Abs/Lower abs - Alternate days.[/QUOTE]

Wow, awesome transformation.

[QUOTE=mrln242;1148908383]My year. Not great but meh I have time.[/QUOTE]

Great transformation! I have almost read this entire thread and have seen your post and thoughts of what you were going through. Amazing job! It looks like it was well worth it to keep going!

[QUOTE=MirkoMaras;1173208493]From 2011 to now. Cut nearly 30 pounds. From 20% body fat to 6%[/QUOTE]


Excellent work!

Nice work man. Keep it up!

[QUOTE=esidyo3;1173850593]16 Months of regular gym.
Clean diet, Heavy weight lifting.
Cardio 1-2 times a week.
Abs/Lower abs - Alternate days.[/QUOTE]
Impressive bro...congrats I hope you feel much better now..

Strong diet :d

So this summer I ate bit more than usual and had no plans for the entire summer, and realized damn I've never had abs in my entire life so here they are now :




PS: Now I plan to bulk up a bit without loosing those abs so any help would be appreciated. (Should I go with Pre-Workout Protein or Post-Workout? How much do I need to take and all that)

[QUOTE=sumitkhanka;1174591863]So this summer I ate bit more than usual and had no plans for the entire summer, and realized damn I've never had abs in my entire life so here they are now :
[/QUOTE]

That's superb! Great job!

10 month transformation. After pic was from august 2013. Currently transitioning from bulk to cut, I miss being lean. Time to count dem calories again

nov 2012 - Dec 2013. There is work to be done still but i'm getting there!

[IMG]http://i1272.photobucket.com/albums/y381/cashmereesquire/0D47820D-964B-4B3C-AA66-8C2857475ABC_zpsphfqogvu.jpg[/IMG]