**Transformations from FAT to FIT** Part 2

[QUOTE=brit-iron;1345601041]So much inspiration in this thread.
Decided to make a change for the better 14 months ago, got my diet in check for the first time since age 19. Took 9 months of steady cutting, now I'm in a small but steady surplus trying to add some lean mass.

[URL=http://s566.photobucket.com/user/el-bandit/media/14months_zpsawiznh41.jpg.html][IMG]http://i566.photobucket.com/albums/ss109/el-bandit/14months_zpsawiznh41.jpg[/IMG][/URL]

Thanks.[/QUOTE]


I bow to your superiority and your unfettered mind and willpower.

@crusher 777 and @ brit-iron

can you guys share your diet regimen? what do you eat daily? details would be appreciated. you guys are an inspiration.

[QUOTE=markalem;1345602771]@crusher 777 and @ brit-iron

can you guys share your diet regimen? what do you eat daily? details would be appreciated. you guys are an inspiration.[/QUOTE]

Sure.

Today my first meal was around 1600 calories, straight after my workout.
Two cups coffee with total 200ml of full fat milk. 130cals (this was before my workout)
Got to start the day with coffee, real coffee mind, not instant.

First meal post workout.

200grams chicken with 1 table spoon olive oil and vegetables, sauerkraut (home made, full of pro-biotics and enzymes). 370cals
200grams of fresh pineapple. 100cals
bowl of porridge made with milk and 20 grams butter and 1 tablespoon honey. 600cals
protein shake. 300cals.
1 table spoon of flax oil. 120cals

Total 1610cals, with the coffee pre workout.

Second meal.
200grams chicken with sauce and veg. 300cals.
100grams potato. around 150cals.
coffee with full milk and sugar. (sweet coffee is my week point) 100cals
Full fat Natural yoghurt , 300cals.
Coffee again. (yes I know) 100cals.

Third meal.
4 whole eggs cooked in butter/milk. 600cals.
Loads of water throughout the day.

Total around 3160cals on training days, (currently 6 days).
Day off I will reduce calories to have an average for the week of 3100cals per day, this is a nice slow bulk level for me.
I cut at around 2400cals per day. and my maintenance is around 2700/2800cals. So in a modest 300 deficit/bulk either way.
This is just a sample of todays meals, I will mix it up with beef, lamb, fish, beans, various fruit, vegetables, oils, and throw in a treat on Saturday like ice cream or something, making sure I don't go over my average for the week.
supplements include: Vitamin D, zinc, flax oil, green tea, digestive enzymes, apple cider vinegar, whey.

My protein/fat/carbs are at good levels, but find I respond better to more calories from fat than carbs, protein is around the 160gram a day mark, which gives me over 1grams per pound of lean weight.

Thanks.

@ iron-brit,
Iron diet! great and helpful meal ideas:

I will add some of my own habits:
Wake up 4-4:30 am - work out daily- start by 20 minutes of high intensity interval running/jogging. then strong lifts 5x5 every other day and biceps/triceps on days when not doing 5x5

first meal: 3 large cups of coffee black without anything. one banana. then hit work out.
second meal: 10 eggwhites+ 2 olive oil spoons + full can of washed black beans (I know huge meal but i love it (this is wolfed in 10 minutes as i have to be at work at 7 am)
third meal: a weird mix of zero-fat cottage cheese (3 big tablespoons)+ 3 big tea spoons of yogurt (danon light and fit) + 2 tea spoons of low fat plain yogurt - all this mixed with 2 tea spoons of wheat germ and a fist of fiber one plain bran cereal (this meal is at 8:30 am)
fourth meal: 11 am: 3 slices of an apple
fifth meal: 12:30 pm: 2 large chicken breasts, 3 radishes, 8 cherry tomatoes, and a whole lot of parsley and a full head of lettuces. i also add a boiled potato. sometimes i add 4 chunks of raw broccoli
Sixth meal: 2.5 apples at 3:30 pm
seventh meal: 400 grams of carrots (baby) and 2 large cucumbers
Eighth meal: 15 grams of cashews/pistachio (fatty acids for heart) + 2 large chicken breasts or 150 g of smoked turkey (very little fat and its a health meal but high in sodium). also whole grain toast (Wasa Multi Grain Crispbread) (one or one and a half pieces as i love it).
Sleep.
Repeat.



Please give me your opinion.

Looks like a good balanced diet to me with plenty of protein, carbs, fibre, maybe a little light on fat, but you got oil and nuts in there. Gonna get loads of vits/minerals from your fruit/veg. So yeah, just adjust amounts to your calorie needs.

The only change I would make would be to include more fat, full fat cottage cheese and add in more egg yokes maybe, soooooo much goodness in the yoke, or full fat natural yogurt. just be sure to track calories.

Judging by your transformation, you got it nailed, fantastic job.

Thanks.

[QUOTE=crusher777;1344702091]Almost a year between pics.

Awesome progress Crusher, wish I had your mass.

[QUOTE=brit-iron;1345627901]Looks like a good balanced diet to me with plenty of protein, carbs, fibre, maybe a little light on fat, but you got oil and nuts in there. Gonna get loads of vits/minerals from your fruit/veg. So yeah, just adjust amounts to your calorie needs.

The only change I would make would be to include more fat, full fat cottage cheese and add in more egg yokes maybe, soooooo much goodness in the yoke, or full fat natural yogurt. just be sure to track calories.

Judging by your transformation, you got it nailed, fantastic job.

Thanks.[/QUOTE]

Thanks man. This diet regimen that I provided is still less than the TDEE.I am obsessed abt not to getting fat again. However, I do realize that i should build more muscle mass. I will start (slooooooooow) bulking [200 calories above maintenance rate] very soon.

I eat a lot so i try to include very low caloric material.

[QUOTE=markalem;1345629001]Thanks man. This diet regimen that I provided is still less than the TDEE.I am obsessed abt not to getting fat again. However, I do realize that i should build more muscle mass. I will start (slooooooooow) bulking [200 calories above maintenance rate] very soon.

I eat a lot so i try to include very low caloric material.[/QUOTE]

Yeah that's a good plan, slow and steady is what I'm doing now, around 300 surplus per day average. Plus shorter bulk and cut cycles.

[QUOTE=markalem;1345602771]@crusher 777 and @ brit-iron

can you guys share your diet regimen? what do you eat daily? details would be appreciated. you guys are an inspiration.[/QUOTE]

My diet has changed a lot. Initially I just started dieting IIFYM style and tracking everything with myfitnesspal. I started with 3075 calories, 300g carbs, 300g protein, and 75g fat as my daily goals, although I rarely actually hit 300g protein. On the weekends I was a little less strict on the macros. That got me down to around 8-9% bodyfat at 195 lbs eventually without even dropping calories any lower.

Then I "bulked" for a while on 400-500g carbs, 250g protein, and probably 100g fat a day. Got up to about 210 lbs at probably 10-12% bodyfat, but holding a good bit of water weight. Higher sodium intake probably had a big role in that.

Then I started contest prep. Dropped calories all the way down to 1800. Protein was high, carbs were cycled between 125-200g a day with a 500g day on Saturdays, most of those at night. Fats were low very except on Saturdays. Leaned out much quicker than expected, I'm probably 6-7% now at 190 so have loosened diet up a little. Going back to IIFYM style for now because it worked in the past and it is much easier to stick with. Still keeping fats low but going to try increasing carbs and lowering protein. Any more questions just ask, I'm always willing to help anyone.

From 293 pounds to 185 pounds in 12 months . Only 20min HIIT cardio 3-4x times a week, and a high protein,moderate fat, low carb diet. Clean food 6 days a week, on sunday I treat myself with 1 cheat meal.

I did not train with weights one single time.. I've lost some muscles though, but not because I didn't do workouts with weights, but because at the beginning my protein was too low and I was in a huge deficit.

[QUOTE=crusher777;1345663391]My diet has changed a lot. Initially I just started dieting IIFYM style and tracking everything with myfitnesspal. I started with 3075 calories, 300g carbs, 300g protein, and 75g fat as my daily goals, although I rarely actually hit 300g protein. On the weekends I was a little less strict on the macros. That got me down to around 8-9% bodyfat at 195 lbs eventually without even dropping calories any lower.

Then I "bulked" for a while on 400-500g carbs, 250g protein, and probably 100g fat a day. Got up to about 210 lbs at probably 10-12% bodyfat, but holding a good bit of water weight. Higher sodium intake probably had a big role in that.

Then I started contest prep. Dropped calories all the way down to 1800. Protein was high, carbs were cycled between 125-200g a day with a 500g day on Saturdays, most of those at night. Fats were low very except on Saturdays. Leaned out much quicker than expected, I'm probably 6-7% now at 190 so have loosened diet up a little. Going back to IIFYM style for now because it worked in the past and it is much easier to stick with. Still keeping fats low but going to try increasing carbs and lowering protein. Any more questions just ask, I'm always willing to help anyone.[/QUOTE]

This is solid as titanium. can you share your actual meals when you have time? I like to ask friends here because it gives me ideas to diversify my food.

guys what do u think about my 2 month weight loss? just by lifting and healthy food but im looking for some advice to continue cutting or slow it down and bulk a little bcoz im afraid i will have a loose skin on belly and sry im not too confident about shirtless pictures atm gonna start after 3rd month heres my transformation

[QUOTE=markalem;1345745671]This is solid as titanium. can you share your actual meals when you have time? I like to ask friends here because it gives me ideas to diversify my food.[/QUOTE]


I don't really have set meals now. The only time I had set meals was when I first started contest prep. When doing IIFYM I tend to eat less earlier in the day and more at night. I tend to get hungrier at night and don't want to use up all my calories early in the day. This is what I've had so far today:

Blueberry bagel with apple butter

Banana

6oz chicken breast, half cup broccoli, blueberry bagel

2 chocolate chip cookies

Tonight for dinner I'll probably have a couple turkey burgers and veggies.
Then I'll go train and probably have a couple packs of oatmeal and maybe some whey if I need more protein. If I still need more carbs I'll eat whatever to fill them in. Maybe some low fat ice cream or something. I try to keep it mostly healthy and still eat some fruits and veggies and get enough fiber, but I also eat some "junk" in moderation. I just go by whether or not I'm progressing. I can usually tell just by looking in the mirror, I rarely weigh myself. I also try to keep sodium between 3000-4000mg a day. Not too high, which keeps me from eating too much junk, but not too low because some sodium is necessary.

[url]http://imgur.com/a/FVKQ8[/url]

From beginning of 2014 to now. ~220 to 165.

Bench 225x5
Squat 330
Deadlift 410

Over a year now but 95lbs lost

Oh man nice work. I'm kind of the same body shape now like in your before photos. I need to get on this properly.

My progress so far. Still a long ways to go. Bodyfat% estimates?

[QUOTE=joeyfh;1346499141]My progress so far. Still a long ways to go. Bodyfat% estimates?[/QUOTE]

Hard to tell at higher percentages, but probably somewhere around 20%.

[QUOTE=crusher777;1346529961]Hard to tell at higher percentages, but probably somewhere around 20%.[/QUOTE]

Thanks Crusher, I am 5'10 and hope to have a solid base around 170. Looking for more strength/weight ratio then mass.

Awesome Physique by the way!

Nowhere near where I want to be but here's what I have so far! (About a year and a half progress)

Bodyfat % estimate?

Ok I do not have photos of when I was really FAT (all time high some 10 years ago was 96 kg/211 pounds), I do have been around 80kg/176 pounds) until 4 years ago then started to take things seriously.

The before photos are from March 2013, then November 2013, January 2014 after a cut (November) and bulk (January) and some "proper" but less than ideal dieting and training.

Final ones are from today after a very intensive IF cut, 5/3/1 routine maintaining and gaining strenght and very careful calorie and macro tracking. Also using yohimbine and I think that is helping with my stubborn fat.

Still have problems getting ab definition, any suggestions? Probably bad genetics on that body part as I can see (much more clear live than in photos) veins all over, including lower abs, yet I lack proper "ab separation".

Today's weight at an all time low of 63 kilos (around 140 pounds), but I do not look "too small" I think (I am not very tall, 170cm/5'6' in feet I think).

My idea was to try to lose 2 or 3 more pounds very slowly then start a lean bulk. Think that is a good idea or will I lose too much muscle for too little benefit and it would be better to bulk now?

What do you guys think my body fat is, around 9- 10% I get from calipers and calculators...

I will admit that I have had a lot of struggles with sweets, particularly around this time of year, and I did end up cheating (or binging) quite a bit this past week or so... but, despite all that, even at the height of eating, I still looked lean in the mirror... even with all the food in my gut.

Starting weight 287lbs
Starting body fat 28%
Date - Jan 8th

2 months later -

Weight 245.8lbs
Bodyfat 12.6%
Date March 13

42lbs lost
9lbs lean mass added

I would like to drop another 15lbs before April 5 and get in the 8% BF range.

[QUOTE=thedavidkendall;1347098841]Starting weight 287lbs
Starting body fat 28%
Date - Jan 8th

2 months later -

Weight 245.8lbs
Bodyfat 12.6%
Date March 13

42lbs lost
9lbs lean mass added

I would like to drop another 15lbs before April 5 and get in the 8% BF range.[/QUOTE]

In 8 weeks wow - what was your diet / work out regiment like?

[QUOTE=thedavidkendall;1347098841]Starting weight 287lbs
Starting body fat 28%
Date - Jan 8th

2 months later -

Weight 245.8lbs
Bodyfat 12.6%
Date March 13

42lbs lost
9lbs lean mass added

I would like to drop another 15lbs before April 5 and get in the 8% BF range.[/QUOTE]2 months!?

wtf

is that even possible?

thats 21lbs lost in 1 month

[QUOTE=plutoainaplanet;1347182101]In 8 weeks wow - what was your diet / work out regiment like?[/QUOTE]

I'm eating 1gm protein / lb lean body weight per day and cycling my carbs at 300gm/150gm/50gm - I started out at 2,700 calories per day and shift down 300 calories ever 3 weeks, currently at 1800 calories per day, starting 1500 calories per day next week for 3 weeks. Haven't put much thought into what I will do after that. Possibly a week or two off.

I hadn't picked up a weight in a couple years 10 weeks ago, so the first 6 weeks I just did what I could while focusing on cardio 2x/day. Now I'm following Jim Stoppani's 6 week Shortcut 2 Shred and I'm finishing my 3rd week today.

[QUOTE=pkahnman;1347215281]2 months!?

wtf

is that even possible?

thats 21lbs lost in 1 month[/QUOTE]

2k+/day deficit. I've maintained roughly .66lbs/day loss for 2 months now.

[QUOTE=thedavidkendall;1347098841]Starting weight 287lbs
Starting body fat 28%
Date - Jan 8th

2 months later -

Weight 245.8lbs
Bodyfat 12.6%
Date March 13

42lbs lost
9lbs lean mass added

I would like to drop another 15lbs before April 5 and get in the 8% BF range.[/QUOTE]

Awesome work man! Inspiring!

[QUOTE=thedavidkendall;1347288621]I'm eating 1gm protein / lb lean body weight per day and cycling my carbs at 300gm/150gm/50gm - I started out at 2,700 calories per day and shift down 300 calories ever 3 weeks, currently at 1800 calories per day, starting 1500 calories per day next week for 3 weeks. Haven't put much thought into what I will do after that. Possibly a week or two off.

I hadn't picked up a weight in a couple years 10 weeks ago, so the first 6 weeks I just did what I could while focusing on cardio 2x/day. Now I'm following Jim Stoppani's 6 week Shortcut 2 Shred and I'm finishing my 3rd week today.



Hey man can you tell me more about the type and durance of cardio you did?

[QUOTE=joeyfh;1347305271]
Hey man can you tell me more about the type and durance of cardio you did?[/QUOTE]

Be happy to.

Obviously I couldn't do much my first week or two so I got a cheap jump rope and figured i would work through the shin splints like that. I woke up early and did as many jumps as I could in 20 minutes time, more rest than active work really.

After 2 weeks and shin splints calming down, I started on the elliptical. 20 minutes to begin with for 2 weeks, then 30 minutes for 2 weeks, then 40 minutes for the final week that I did it. I did cardio every day, no rest days and would take any opportunity to do active things like basketball with friends or hiking, probably accounted for another 2 hours per week on average.

I don't like running, per se, but I took a couple opportunities to run up the side of the mountain on a hike. Not so much endurance stuff, but high intensity for shorter durations with short rests in between.

Mainly, I've just been finding my limit consistently and the limit has consistently increased. When I say I did 20 minutes or 30 or 40 minutes of cardio, by the last minutes there was nothing left in me and several times I fell to the ground when done. I've just told myself that the people staring at me are doing so with envy.

One or two days I have had a deep... kind of agony. I've come to find out that this is what overtraining feels like. It's a deep routed sickness that hurts into the core of your bones. On those days I stayed in bed all day and slept 18+ hours, then I felt fantastic the next day. I also took those days to eat lots of sugar and protein. I should mention, even though I can't unequivocally tie it in, I have been eating 2gms of Vitamin C every day and I haven't gotten sick as far as a cold or flu. I've been concerned that my immune system would suffer with all this physical stress.

Mentally I've been able to not so much focus on what needs to be done, but not allow myself to think of anything other than doing what needs to be done. When negative thoughts like, "I can't go on" or any form of "I can't" have come up, I've pushed them out of my head and focused on what needed to be done. Now it's not an effort, I simply don't have negative thoughts about my workouts. I've reconditioned my brain but it took the better part of 5-6 weeks to do so. I can't remember exactly when.

So for the last 9 weeks I can safely say there hasn't been anything more that I could have done to reach my goal. I haven't missed a meal, I haven't had a cheat meal I shouldn't have had, I haven't missed a workout or even not put everything into a workout. I've done everything I could to get as far as I personally am capable. It's a good feeling.

That may have been more than you were asking for, but I feel it's important to relay the reality of what it takes. This hasn't been easy, but it has been worth it.

[QUOTE=thedavidkendall;1347337451]Be happy to.

Obviously I couldn't do much my first week or two so I got a cheap jump rope and figured i would work through the shin splints like that. I woke up early and did as many jumps as I could in 20 minutes time, more rest than active work really.

After 2 weeks and shin splints calming down, I started on the elliptical. 20 minutes to begin with for 2 weeks, then 30 minutes for 2 weeks, then 40 minutes for the final week that I did it. I did cardio every day, no rest days and would take any opportunity to do active things like basketball with friends or hiking, probably accounted for another 2 hours per week on average.

I don't like running, per se, but I took a couple opportunities to run up the side of the mountain on a hike. Not so much endurance stuff, but high intensity for shorter durations with short rests in between.

Mainly, I've just been finding my limit consistently and the limit has consistently increased. When I say I did 20 minutes or 30 or 40 minutes of cardio, by the last minutes there was nothing left in me and several times I fell to the ground when done. I've just told myself that the people staring at me are doing so with envy.

One or two days I have had a deep... kind of agony. I've come to find out that this is what overtraining feels like. It's a deep routed sickness that hurts into the core of your bones. On those days I stayed in bed all day and slept 18+ hours, then I felt fantastic the next day. I also took those days to eat lots of sugar and protein. I should mention, even though I can't unequivocally tie it in, I have been eating 2gms of Vitamin C every day and I haven't gotten sick as far as a cold or flu. I've been concerned that my immune system would suffer with all this physical stress.

Mentally I've been able to not so much focus on what needs to be done, but not allow myself to think of anything other than doing what needs to be done. When negative thoughts like, "I can't go on" or any form of "I can't" have come up, I've pushed them out of my head and focused on what needed to be done. Now it's not an effort, I simply don't have negative thoughts about my workouts. I've reconditioned my brain but it took the better part of 5-6 weeks to do so. I can't remember exactly when.

So for the last 9 weeks I can safely say there hasn't been anything more that I could have done to reach my goal. I haven't missed a meal, I haven't had a cheat meal I shouldn't have had, I haven't missed a workout or even not put everything into a workout. I've done everything I could to get as far as I personally am capable. It's a good feeling.
That may have been more than you were asking for, but I feel it's important to relay the reality of what it takes. This hasn't been easy, but it has been worth it.[/QUOTE]

Man this really speaks to me. This has been my exact experience. You convey the reality of your success really well. Thank you for writing this and I will be coming back to it for motivation or the weeks to come!