**Transformations from FAT to FIT** Part 2

[QUOTE=HeavyMTLBronco;951255803]100% of my achievement is due to diet. Ive yo-yo'd sooooo many times with weight loss, then bulking yada yada. This time I did my research and kept what I had been doing for years with regard to weight training, however modified my diet like crazy. I did go on two cycles of animal cuts, however I feel like most of the work came from diet and have seen the best results without the cuts. I used Steve Cooks workout and diet plan as a template then modified it as I went on. Ive for the last two months cutout and have almost eliminated wheat based products and will tell you Ive never felt better in my entire life.
People ask me what about my eating, and to be honest it is fun as hell, I eat 7 meals a day and with a little research you can eat ridiculously well and tons of it to lose weight![/QUOTE]

I know the yo yo feeling for sure, not as much as I know the stop start one though haha

Is the diet plan you mention this one from this site - /fun/steve-cook-cutting-program.html ? (I can't post links yet). That seems so strict and boring, but as they say no pain no gain. How religiously did you stick to that diet and do you have any tips to spice it up?

Well done once again mate.

[QUOTE=BloodySalad;951190053]I started out at 300lbs in September last year, looking like this:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/01/19/43030962/progresspic/1yKWataVvIlqLxaxegfpSyoSBoX91189.jpeg[/img]

By April 2012, I got down to 177lbs and then went on my first bulk. I put on about 20lbs and then, at the end of June, did my first proper cut.

I've now completed my cut and am about to bulk again:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1ERDaMGkv0pzUzMYbXWibXskzxa1I1249.jpeg[/img]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1TJOMWZBkuJHWw7NkUhpyVroMZHXrs0008.jpeg[/img]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1VHZ5BRYninKVoCD07DomhVuXVGG7367.jpeg[/img]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1nUR0wMqd6ou3oNAuIB6lKjggSs1d147.jpeg[/img]

Before I started this, I was fat, unfit (I smoked as well) and I'd probably have been dead by the age of 60. Not good with a young family of 3 kids under the age of 7. Even walking up the stairs would knock me out. Now I can lift and swim and run for miles. I've still a long way to go (I'd like to be bigger and more defined), but I feel 100% better than I did just over a year ago.
So if you're over 40, don't give up. It [b]can[/b] be done. Although I don't for one second pretend to be perfect, I know I've made myself a lot better than I was. And if I can do it, believe me, so can you.[/QUOTE]

holy....... superbbbbbbbbbbbbbbbbbbbbbbbb!!!!
please please pm me your routine and secret bro...
i've been working out for 2 years and doesnt come near yours at all...
i have 3 kids as well... my body was very unhealthy and even worse than yours i guess... ( super skinny fat.. )
anyhow my body looks normal now... but ur transformation in a year is amazing..

were u an athlete or some kind when u were young???

I started out at 250 pounds, then cut down to 183 over the course of 3 years. I am around 5% bodyfat right now! Follow my fanpage!
Everything is diet for me. I started out with a restricted diet, now I am eating a ton and enjoying life!!

[url=http://postimage.org/image/rch2lu4lr/][img]http://s11.postimage.org/rch2lu4lr/1101091402.jpg[/img][/url]
[url=http://postimage.org/image/cectb72yz/][img]http://s17.postimage.org/cectb72yz/me_before.jpg[/img][/url]
[url=http://postimage.org/][img]http://s18.postimage.org/5af7q5805/Terrible_Face_Close_Up.jpg[/img][/url]


[url=http://postimage.org/image/5f8jewdol/][img]http://s10.postimage.org/5f8jewdol/abshirt.jpg[/img][/url]
[url=http://postimage.org/image/8n1y7o5bd/][img]http://s12.postimage.org/8n1y7o5bd/abs.jpg[/img][/url]
[url=http://postimage.org/image/sn2tnqmh1/][img]http://s10.postimage.org/sn2tnqmh1/front_bi.jpg[/img][/url]
[url=http://postimage.org/image/lfrpwtxvn/][img]http://s13.postimage.org/lfrpwtxvn/Matt_2_11_11_8_11_12.jpg[/img][/url]

[url]http://www.********.com/pages/Matthew-Wolfe/407765625910385[/url]

[QUOTE=dvdwyn;951601123]
please please pm me your routine and secret bro...
[/QUOTE]

Thanks man. There's no secret though.
I got most of my information from this site and just put it into practice.

Most important thing was getting my diet on point. I got the macros sorted and stuck to the deficit. I cheated maybe half a dozen times over the year when I cut. Bulking I can afford to be more liberal. I don't really look on it as a diet now though - after a year, it's just a way of life and the way I eat now. I hardly need to think about it.
Exercise-wise, I started out on All-Pro's routine and swam 3 or 4 times a week. After a month or two, I added a couple of isolation exercises to it and swapped the swimming for running. A few months later, I started doing All-Pros every other day. I didn't last too long at that as the exercises started mounting up so I went onto a typical 3 day split but ran that every other day too.
3 months after that, I started a 5 day split. I do Legs/Chest/Back/Off/Shoulders/Arms/Off. I'm on that one now. I take a few days off every 8 weeks but apart from that, I think I've only ever missed 2 workouts.

So really, you only need a few things - the knowledge to start out with, the diet, the exercise program and consistency. Put them together and you'll get the results which you're looking for.

In answer to your last question - I used to play rugby. But I'd never classify myself as an athlete and for the last 15-20 years, my exercise output has been precisely jack. So like I said, if I can do it, anyone can do it. I'm not eating humble pie when I say that I'm Mr Joe Average. I reckon I am. So although some people may not get the same results as quickly as I did, others may get them quicker. All they need are those few things I've listed up there.

[QUOTE=Tomatta;951503693]I know the yo yo feeling for sure, not as much as I know the stop start one though haha

Is the diet plan you mention this one from this site - /fun/steve-cook-cutting-program.html ? (I can't post links yet). That seems so strict and boring, but as they say no pain no gain. How religiously did you stick to that diet and do you have any tips to spice it up?

Well done once again mate.[/QUOTE]

The diet may seem boring at first but once you start feeling and looking better, it will be all worth it. Heres an example of my breakfast and second meal before lunch. Tons of coffee black no cream or sugar, 6-8 eggwhites (cracked and seperated,) small leftover yam, sliced up then and pan fried, 1/4 cup cheese, 1/4 avacado every now and then. Then for the 2nd meal 2-3 hours later or when my body tells me I'm hungry two gluten free quaker rice cakes topped with almond butter spread, two scoops Isopure by Olympia whey protein. Gets me prepped up solid for the day and then I eat a solid lunch!

[QUOTE=BloodySalad;951190053]I started out at 300lbs in September last year, looking like this:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/01/19/43030962/progresspic/1yKWataVvIlqLxaxegfpSyoSBoX91189.jpeg[img]

By April 2012, I got down to 177lbs and then went on my first bulk. I put on about 20lbs and then, at the end of June, did my first proper cut.

I've now completed my cut and am about to bulk again:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1ERDaMGkv0pzUzMYbXWibXskzxa1I1249.jpeg[/mg]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1TJOMWZBkuJHWw7NkUhpyVroMZHXrs0008.jpeg[/mg]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1VHZ5BRYninKVoCD07DomhVuXVGG7367.jpeg[/ig]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1nUR0wMqd6ou3oNAuIB6lKjggSs1d147.jpeg[/mg]

Before I started this, I was fat, unfit (I smoked as well) and I'd probably have been dead by the age of 60. Not good with a young family of 3 kids under the age of 7. Even walking up the stairs would knock me out. Now I can lift and swim and run for miles. I've still a long way to go (I'd like to be bigger and more defined), but I feel 100% better than I did just over a year ago.
So if you're over 40, don't give up. It [b]can[/b] be done. Although I don't for one second pretend to be perfect, I know I've made myself a lot better than I was. And if I can do it, believe me, so can you.[/QUOTE]


wow , just wow , thats some amazing work and dedication right there, excellent. keep it up buddy

[QUOTE=BloodySalad;951663203]Thanks man. There's no secret though.
I got most of my information from this site and just put it into practice.

Most important thing was getting my diet on point. I got the macros sorted and stuck to the deficit. I cheated maybe half a dozen times over the year when I cut. Bulking I can afford to be more liberal. I don't really look on it as a diet now though - after a year, it's just a way of life and the way I eat now. I hardly need to think about it.
Exercise-wise, I started out on All-Pro's routine and swam 3 or 4 times a week. After a month or two, I added a couple of isolation exercises to it and swapped the swimming for running. A few months later, I started doing All-Pros every other day. I didn't last too long at that as the exercises started mounting up so I went onto a typical 3 day split but ran that every other day too.
3 months after that, I started a 5 day split. I do Legs/Chest/Back/Off/Shoulders/Arms/Off. I'm on that one now. I take a few days off every 8 weeks but apart from that, I think I've only ever missed 2 workouts.

So really, you only need a few things - the knowledge to start out with, the diet, the exercise program and consistency. Put them together and you'll get the results which you're looking for.

In answer to your last question - I used to play rugby. But I'd never classify myself as an athlete and for the last 15-20 years, my exercise output has been precisely jack. So like I said, if I can do it, anyone can do it. I'm not eating humble pie when I say that I'm Mr Joe Average. I reckon I am. So although some people may not get the same results as quickly as I did, others may get them quicker. All they need are those few things I've listed up there.[/QUOTE]

alright man, thanks for sharing, its very motivating....
i will also post my pic here once i reach my goal and try to motivate others as well.. (hopefully soon, in another year or two)

[QUOTE=wolfe715;951652083]I started out at 250 pounds, then cut down to 183 over the course of 3 years. I am around 5% bodyfat right now! Follow my fanpage!
Everything is diet for me. I started out with a restricted diet, now I am eating a ton and enjoying life!![/QUOTE]

u look like a fitness model bro..!

[QUOTE=wolfe715;951652083]I started out at 250 pounds, then cut down to 183 over the course of 3 years. I am around 5% bodyfat right now! Follow my fanpage!
Everything is diet for me. I started out with a restricted diet, now I am eating a ton and enjoying life!!

][/QUOTE]

Well done! What's the weight change in that last pic?

Excellent work Bloodysalad!

[quote=bloodysalad;951190053]i started out at 300lbs in september last year, looking like this...[/quote]

holy shmoke boi

Took a quick jog through this thread and was blown away. good job everyone. You'r all an inspiration.

One of the top 5 thread in here.. very inspiring

I was wondering if there is anyway to bypass the 50 post to post links on the thread. i would also like to show my pictures but cant post links.

[QUOTE=BloodySalad;951190053]I started out at 300lbs in September last year, looking like this:



By April 2012, I got down to 177lbs and then went on my first bulk. I put on about 20lbs and then, at the end of June, did my first proper cut.

I've now completed my cut and am about to bulk again:



Before I started this, I was fat, unfit (I smoked as well) and I'd probably have been dead by the age of 60. Not good with a young family of 3 kids under the age of 7. Even walking up the stairs would knock me out. Now I can lift and swim and run for miles. I've still a long way to go (I'd like to be bigger and more defined), but I feel 100% better than I did just over a year ago.
So if you're over 40, don't give up. It [b]can[/b] be done. Although I don't for one second pretend to be perfect, I know I've made myself a lot better than I was. And if I can do it, believe me, so can you.[/QUOTE]

WOW great Job bro, very inspiring!!

Nice transformation BloodySalad! Repped

Well, It's prettymuch my 1 year weightloss anniversary so thought I'd post some pics up.

Heres me "Before" at 102kg's (225lbs) at 6'0" tall
[img]http://farm9.staticflickr.com/8021/7485389440_666e115452.jpg[/img]



I did LOADS of running with emphasis on WEIGHT loss... I lost 61lbs total.
Going from a 40" jean to 32" and still needing a belt felt pretty good.

Some of that weight was muscle too, as I was not "lifting" at all, only doing cardio.
I've only been "lifting" for about the last 3 months & i've been working out 5 days a week for around 1 hr a day.
[img]http://farm9.staticflickr.com/8449/7991318053_9700f96e00.jpg[/img]

[img]http://farm8.staticflickr.com/7107/7813431138_2968953308.jpg[/img]





a groin injury prevented alot of leg & abdominal work over the last 3 months, but in the last 2 weeks I've been ok, and my deadlift has improved significantly.

I'm still running but that has cut back to only about 13 miles per week.



I have some serious goals i'm working towards and currently doing a mini-bulk then cut before summer. (2 month bulk, 2 month cut)
then I'll bulk over winter and be shredded for Summer 2013. :D I'm currently single still.. so hoping all the hard work pays off.
It has already paid off in my self esteem and confidence levels.

hey guys, i decided to post something as well;) over the last 2 years i got really chubby and on the 2 of june this year (my sons birthsday) i decided thats it, time to get in to some sort of shape;) id like you to have a look at a few pics and tell me what do you think about the progress ive made in the 3.5 months that just past


edit: unfortunately since im new i cant post links or images:( but i have them in my bodyspace and would greatly appreciate if u guys would have a look and tell me what you think

wow

trying to get down to 9% BF before I start a slow bulk till im 200lbs =] [img]http://imagecdn.bodybuilding.com/img/user_images/growable/2009/10/12/22132551/progresspic/1waHnhjU2duzNil60p0tKO4j2io01497.jpeg[/img] [img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/09/17/22132551/progresspic/1p18kqPoFcHEvJmV9uhEzaz5QLwdx1418.jpeg[/img]

If I were you I would just bulk now, getting to 9% doesn't really serve any purpose.

Lots of inspiring transformations. I'll be soon posting my own photos!

Started transforming my life in June when I stepped on the scales at 224. Now I weigh 173.3 and I credit most of the loss to the myfitnesspal app, actually using my LA fitness gym membership and running my ass off. I don't plan of having huge muscle gains because I like to do Jiu Jitsu competitions and don't do well in higher weight classes. My future goals are to find out if I have abs and cut / tone my whole body more.

Original goal was 188 and now I just want to stay around 170-175

I do not have 50 posts yet, can anyone post the attached pics from my post?


also... these guys going from 300 + to my weight is awesome and inspiring.

I guess anything is possible

[QUOTE=Clinched;953760753]I do not have 50 posts yet, can anyone post the attached pics from my post?


also... these guys going from 300 + to my weight is awesome and inspiring.


I guess anything is possible[/QUOTE]

good job on your weight lost

[QUOTE=BloodySalad;951190053]I started out at 300lbs in September last year, looking like this:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/01/19/43030962/progresspic/1yKWataVvIlqLxaxegfpSyoSBoX91189.jpeg[/img]

By April 2012, I got down to 177lbs and then went on my first bulk. I put on about 20lbs and then, at the end of June, did my first proper cut.

I've now completed my cut and am about to bulk again:

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1ERDaMGkv0pzUzMYbXWibXskzxa1I1249.jpeg[img]

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1TJOMWZBkuJHWw7NkUhpyVroMZHXrs0008.jpeg/img]

img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1VHZ5BRYninKVoCD07DomhVuXVGG7367.jpeg[img]

img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/19/43030962/progresspic/1nUR0wMqd6ou3oNAuIB6lKjggSs1d147.jpeg[/img]

Before I started this, I was fat, unfit (I smoked as well) and I'd probably have been dead by the age of 60. Not good with a young family of 3 kids under the age of 7. Even walking up the stairs would knock me out. Now I can lift and swim and run for miles. I've still a long way to go (I'd like to be bigger and more defined), but I feel 100% better than I did just over a year ago.
So if you're over 40, don't give up. It [b]can[/b] be done. Although I don't for one second pretend to be perfect, I know I've made myself a lot better than I was. And if I can do it, believe me, so can you.[/QUOTE]

came in expecting motivation and mind blown, left satisfied

Really impressed with everyone here so far. I'm a big guy and I've always been terrible about eating right, so it's incredible and inspiring to see so many individuals making such positively drastic changes to their lifestyles as well as their personal state of beings. Kudos.

good job lads ;p

This thread is great but the question now is, what did you do to lose all the weight, what was your calorie range, how much did you workout, how much cardio compared to weights etc.

[QUOTE=relocatedcowboy;953909193]This thread is great but the question now is, what did you do to lose all the weight, what was your calorie range, how much did you workout, how much cardio compared to weights etc.[/QUOTE]

under 2000 calories per day (strictly followed, and I don't add / subtract more if I work out)... ran 3 times a week over 30 min each time at a 9 min mile pace

lift weights to tone 2 times a week and spend 20 min in the sauna stretching after each workout

[QUOTE=Sibylline;953879283]Really impressed with everyone here so far. I'm a big guy and I've always been terrible about eating right, so it's incredible and inspiring to see so many individuals making such positively drastic changes to their lifestyles as well as their personal state of beings. Kudos.[/QUOTE]

You can do it man, just attack it with will power and as soon as you start to see the numbers drop your willingness to succeed will improve

the juice is worth the squeeze (pun intended)

[QUOTE=Clinched;953977443]under 2000 calories per day (strictly followed, and I don't add / subtract more if I work out)... ran 3 times a week over 30 min each time at a 9 min mile pace

lift weights to tone 2 times a week and spend 20 min in the sauna stretching after each workout[/QUOTE]

Thanks bro, I repped you

Always wanted to post in here... Still working out hard every day... First picture was from May 3rd, 2012 at 11:45 am. Second picture is from September 25th, 2012 at 7:35 am. Not too much progress but I did fall off my diet a few times in between these dates.

[ATTACH=CONFIG]4917593[/ATTACH]


[ATTACH=CONFIG]4917603[/ATTACH]

[QUOTE=Sportz4eva;954248983]Always wanted to post in here... Still working out hard every day... First picture was from May 3rd, 2012 at 11:45 am. Second picture is from September 25th, 2012 at 7:35 am. Not too much progress but I did fall off my diet a few times in between these dates.

[ATTACH=CONFIG]4917593[/ATTACH]


[ATTACH=CONFIG]4917603[/ATTACH][/QUOTE]

good job... just need to pump up the chest a little bit and you'll be golden

I'll be a work in progress for the next few years

[QUOTE=Sportz4eva;954248983]Always wanted to post in here... Still working out hard every day... First picture was from May 3rd, 2012 at 11:45 am. Second picture is from September 25th, 2012 at 7:35 am. Not too much progress but I did fall off my diet a few times in between these dates.

[ATTACH=CONFIG]4917593[/ATTACH]


[ATTACH=CONFIG]4917603[/ATTACH][/QUOTE]

Solid work man. You are about 5 lbs away from where i want to be. Good to see what it will look like once i hit that weight. Keep up the good work.

Felt like forever getting to this point. Still have a long road ahead. First picture is 01/12/12 to 9/5/12 last one is from around 09/20/12

From 165 the heaviest I ever been to 150. I'm only 5'6. Work and going full time to school caused me to spend most of the day sitting down and thats what happen. But been in pretty good shape most of my life. about a 5-4 month transformation.

[QUOTE=89flip;954647813]From 165 the heaviest I ever been to 150. I'm only 5'6. Work and going full time to school caused me to spend most of the day sitting down and thats what happen. But been in pretty good shape most of my life. about a 5-4 month transformation.[/QUOTE] Great job man! What was your diet/workout routine like? Im same height and 166lbs currently trying to get down to 145-150lbs.

Just wanted to say you guys are my main inspiration for eating right and working out. I joined this forum back in February, 2012 and was just miserable with how my body looked. I didn't really get my act together until the end of my school semester finished. I started out in May at 298 and just started to go for runs everyday (starting to do weights now, as I also had a shoulder injury which required physio). I focused in on what I was eating, and adjusted my caloric intake accordingly (still working out the macros). I am now down to about 239. My body is still not where I want it to be (hence the no pictures), but I feel like I'll be at my goal weight by Christmas (215).

Keep up the excellent work gents.....and ladies!

General question for everyone.

Did you guys do ab workouts while cutting?
Whether it was weighted or non weighted ab workouts.

If so would/did it prevent skin sagging on the stomach?

[QUOTE=Bulls9;954722863]
Did you guys do ab workouts while cutting?
If so would/did it prevent skin sagging on the stomach?[/QUOTE]

Nowhere near what's probably considered "acceptable" around here. Perhaps once every 3 or 4 weeks if that. I let the compound exercises like deadlifts and squats take care of them.
I work them at least once a week when I'm bulking but hardly touch them on a cut.

Working them on a cut makes no difference to loose skin. You're not going to add any size to your abdomen and stretch the skin (the only way to keep it tight). The whole point of cutting is so that area will shrink and that means the skin's going to hang looser whatever you do until it decides to tighten. Working abs on a cut may help to retain their mass at best but without a calorie surplus, they're not going to grow.

Just like to congratulate everyone on the amazing transformations in this thread. Have spent the last few days working my way through this one and the original and it's the ultimate motivation as I start my own transformation.

I've promised myself I'll post my one month progress pics here to keep my motivation cranking. I've set the goal that two years down the track I can add another inspiring transformation to all yours in here.

These Fat to Fit threads have given me so much motivation. I just want congratulate and thank everybody. I'll be posting my pics around December, just started Keto, eating very healthy. I've been fat for 14 years, but I've also been very active during that time, used to do high intensity weight lifting like it was nothing, barely would break a sweat after 45 minutes. Now I know that eating right is the main way to get in shape. It's like a switch went off in my head. No cheat meals, or giving up anymore. I'm going to be more dedicated than ever before. Thanks again everybody.

Great job folks: here are my before during and afters. Sorry it is a link to my bodyspace, but its much easier than reposting everything.
bodyspace.bodybuilding.com/atw1552/more.php?section=progresspics

Summary: Went from a flabby 242 to a solid 206 (LBS) and from 35%+ bf to 18% in 7 months.

[QUOTE=atw1552;955343913]
Summary: Went from a flabby 242 to a solid 206 (LBS) and from 35%+ bf to 18% in 7 months.[/QUOTE]

Getting there man. Keep at it, cut up a bit more and you're going to look pretty thick as you've got some good lean mass there.
Well done!!

This probably is the best single thread on the entire internet. At least I've never found any better.

I've been bulking for the last seven weeks (up 20 lbs...but most of it is water from having been on such a super long cut). Even while bulking I will always belong with the losing fat people...for obvious reasons. The current goal is to get up to around 195 by March 2013 and then cut down to 10% body fat or stop at 160, whichever comes first. I don't want to be under 160 at 5'11", regardless of body fat.

320 (2005)---> 240 (2012)

[IMG]http://i31.photobucket.com/albums/c398/pfizzle1/8E422621-39CE-4BEF-9E8E-64890DE6FD3C-8140-00000378A3609E67.jpg[/IMG]

[IMG]http://i31.photobucket.com/albums/c398/pfizzle1/28511249-F0C8-4374-B439-FE0B7A606EF8-8140-00000379C40EAB89.jpg[/IMG]

[IMG]http://i31.photobucket.com/albums/c398/pfizzle1/2DBCA080-8773-46C6-B90C-6A5BC30C2783-8140-0000037A1C8681A1.jpg[/IMG]

Still cutting

[QUOTE=Paco0003;954613503]Felt like forever getting to this point. Still have a long road ahead. First picture is 01/12/12 to 9/5/12 last one is from around 09/20/12[/QUOTE]

Dude, Amazing job. Keep it up.. All u guys inspire me!!!!

Great work! Really good results

The before pic is from January 2012 and the after pic is from September 29 2012. My goal was to lose 10kg by December but I've lost more then that and it's not even December yet. Can't wait to see next year's results :)