**Transformations from FAT to FIT** Part 2

Well this is my first post ever on the site. I've lurked here quite a bit and on this thread, especially part 1, which has been a big motivation factor for me. All of the people who've posted have been a great inspiration for me. This is about a 40 lb loss +/-. Mind you I used to be even bigger than that. At my heaviest add about 60 or so pounds to my fat pic. I lost that 60 or so pounds from running and lifting, but didn't hone in on the diet aspect of it until recently (January) when I took a nutrition class this past semester. Hope this helps motivate more like all who've posted have motivated me. Now on to another 6 months to see what kind of craziness ensues!

Good job!


[QUOTE=ntaustin;913677623]So here it is....One year later!

I went from 265Lbs to 193lbs

Neck - Then 15 1/2in - Now 14 1/2in = -1 inch
Upper Arms - Then 15 1/2in - Now 16in = +1/2 inch
Chest - Then 43 1/2in - Now 41 1/2in = -2 inches
Forearm - Then 13in - Now 12 1/2in = -1/2 inch
Waist - Then 45 3/4in - Now 31 3/4in = -14 inches
Butt - Then 45 3/4in - Now 36 3/4in = -9 inches
Thigh - Then 28 1/2in - Now 23 3/4in = -4.75 inches
Calves - Then 18 3/4in - Now 16 1/2in = -2.25 inches

I've lost a total of 33 Inches in those 8 areas.

According to "Height to Waist" Ratio and Standard BMI Models:

BMI - Then 34.3 - Now 25.9
Waist-to-Height Ratio - Then 63.1 - Now 43.8
BodyFat - Then 27.5% - Now 9.1%

There it is!

I have pretty lofty goals from here on out. Up until now I transformed myself using a mediocre diet, 20lbs dumbbells and push-ups. I haven't had the opportunity to push my body to achieve the lean gain I need.

It's now time to get serious. My goal is to put on 20-30lbs of lean muscle in 90 days and lose 8 to 10 lbs during that same time frame. I'll be utilizing HIT training, Intermittent fasting and natural supplements to achieve my goal. I hope to compete in my first amateur bodybuilding competition in November. Wish me luck![/QUOTE]

[QUOTE=rodneeking;913718383]Well this is my first post ever on the site. I've lurked here quite a bit and on this thread, especially part 1, which has been a big motivation factor for me. All of the people who've posted have been a great inspiration for me. This is about a 40 lb loss +/-. Mind you I used to be even bigger than that. At my heaviest add about 60 or so pounds to my fat pic. I lost that 60 or so pounds from running and lifting, but didn't hone in on the diet aspect of it until recently (January) when I took a nutrition class this past semester. Hope this helps motivate more like all who've posted have motivated me. Now on to another 6 months to see what kind of craziness ensues![/QUOTE]

Wow thats awesome, n1. Not even sure how thats possible in 6 months lol

2012.01 to now. Lost about 30lbs total. Not going to stop training! Just not sure if I should keep loosing weight to dig the six pack or work on my muscle mass for a bit now..

congrats to everyon your all beatiful before and now and did something amazing

[QUOTE=pippen336;913727503]Wow thats awesome, n1. Not even sure how thats possible in 6 months lol[/QUOTE]

To be honest I didn't think I would even have this progress in that time. I attest this to eating clean bro. I worked out for the same amount of time give or take a little longer prior to this go around and didn't even get close to what I did this time. True believer in diet being a very big factor in weightloss/muscle gain.

[QUOTE=rodneeking;913930723]To be honest I didn't think I would even have this progress in that time. I attest this to eating clean bro. I worked out for the same amount of time give or take a little longer prior to this go around and didn't even get close to what I did this time. True believer in diet being a very big factor in weightloss/muscle gain.[/QUOTE]

Big thumbs up to you, mind telling us your daily diet and routines?

Yeah explain what "eating clean" means to you

[QUOTE=cheepen;913992073]Big thumbs up to you, mind telling us your daily diet and routines?[/QUOTE]

Thanks, man!

I usually eat like 5-7 times a day. I eat clean all the time. When I went out of town with friends last month I had a few meals that I typically don't eat, but made smart decisions when ordering.

Here's a typical day for me during the week

Breakfast: Oatmeal with unsweetened vanilla almond milk with a mix of some frozen mango and fresh fruits(blueberries, blackberries, chopped up strawberry, and a sliced up banana) with cinnamon and lately i've added an egg white omelete with some guacamole and pico de gallo.

Snack 1: A naval Orange, sometimes celery and baby carrots with nat peanut butter, it used to be a ziplock of strawberries when I cut my calories pretty low.

Lunch : Lean meat (chicken breast, salmon, or buffalo burger patty) topped with mango or pineapple pico de gallo, leafy green salad with cottage cheese as my dressing, some sort of complex carb (1/2 a sweet potato, whole wheat pasta, whole wheat pita, brown rice) and some frozen veggies without preservatives that I just microwave. I add guacamole and pico to my salad too at times

Snack 2:low sodium beef or turkey jerky(Juju jerky) with an apple or orange. Before it was just a large naval orange.

Snack 3: Pre workout lately has been half of a natural peanut butter sammich on 1 slice of whole wheat bread with some banana slices and i'd eat the other part of the banana with some blueberries.

Dinner: Post workout typically the same as lunch. I used to just cut out the heavier carbs like the sweet potato etc... lately I've added the carb to my meal, sometimes more if I my workout is more intense.

I'll have an extra snack after dinner depending on how early I eat.

I eat 2 snacks in a row just because of me being at work all day. I make adjustments to what I eat depending on what or how much I eat throughout the day and activity level.

The weekends are usually the same except for the 2 snacks in a row thing, but I'm a more creative with my meals since I have time. I take snacks with me if I know I'll be out for a while as well.



My routine... This I played with quite a bit. The first 13-14 weeks before i took a recovery week off I was doing 4 day work outs cause of my school and work schedule. I would work out on Tue, Thu, Fri, and Sat. I split my work outs into biceps, back, shoulder and then triceps, chest, and abs. Towards the last part of that period i added some leg workouts being dead lifts and squats, but eased up on them cause my form was lacking and i hurt my hip. I would alternate which days I'd do each routine weekly. I also did HIIT for my cardio during those 4 days. I always super setted two of the muslce groups and then just did single sets for the remaining muscle. I did 4 sets of every workout per muscle.

After the recovery period to now I've done 5 days a week with 4 days of cardio with a dedicated leg day. Cardio still consisted of HIIT and I played basketball too at times to make up for a day of cardio or it would be an extra cardio day if I've done cardio 4 days that week already. I played with my routine a little bit during this period too. I worked out mon-fri during this time around. During the first 8-9 weeks I moved it up to 5 sets per lift except for the last muscle would be 4 sets.

Mon: Legs (cardio)
Tue: Chest, abs, and tri (cardio)
Wed: Shoulders, back, and biceps(cardio)
Thur: Chest, abs, and tri (cardio)
Fri: Shoulders, back, and biceps


These last few weeks up until the end of next week before my next recovery week I've switched it to
Mon:legs (cardio)
Tue: Chest and Tri(cardio)
Wed: Back and abs(cardio)
Thur: Shoulders and Biceps(cardio)
Fri: miscellaneous workouts that I didn't do during the week for various muscles.
This new routine I've done 5 sets of everything and I still super set everything.

On the weekends and if I have other days off I don't lift, but I do take morning walks before breakfast and just try to stay active.

Hope this helps some.

[QUOTE=pippen336;914045003]Yeah explain what "eating clean" means to you[/QUOTE]
Pretty much just eating all natural foods. No processed foods, junk food, etc... I personally stopped drinking alcohol as well and don't eat fast food. I rarely eat out, but if I do I try and make the healthiest choice I can.

[QU

Breakfast: Oatmeal with unsweetened vanilla almond milk with a mix of some frozen mango and fresh fruits(blueberries, blackberries, chopped up strawberry, and a sliced up banana) with cinnamon and lately i've added an egg white omelete with some guacamole and pico de gallo.

Snack 1: A naval Orange, sometimes celery and baby carrots with nat peanut butter, it used to be a ziplock of strawberries when I cut my calories pretty low.

Lunch : Lean meat (chicken breast, salmon, or buffalo burger patty) topped with mango or pineapple pico de gallo, leafy green salad with cottage cheese as my dressing, some sort of complex carb (1/2 a sweet potato, whole wheat pasta, whole wheat pita, brown rice) and some frozen veggies without preservatives that I just microwave. I add guacamole and pico to my salad too at times

Snack 2:low sodium beef or turkey jerky(Juju jerky) with an apple or orange. Before it was just a large naval orange.

Snack 3: Pre workout lately has been half of a natural peanut butter sammich on whole a slice of whole wheat bread with some banana slices and i'd eat the other part of the banana with some blueberries.

Dinner: Post workout typically the same as lunch. I used to just cut out the heavier carbs like the sweet potato etc... lately I've added the carb to my meal, sometimes more if I my workout is more intense.

I'll have an extra snack after dinner depending on how early I eat.

I eat 2 snacks in a row just because of me being at work all day. I make adjustments to what I eat depending on what or how much I eat throughout the day and activity level.

The weekends are usually the same except for the 2 snacks in a row thing, but I'm a more creative with my meals since I have time. I take snacks with me if I know I'll be out for a while as well.



My routine... This I played with quite a bit. The first 13-14 weeks before i took a recovery week off I was doing 4 day work outs cause of my school and work schedule. I would work out on Tue, Thu, Fri, and Sat. I split my work outs into biceps, back, shoulder and then triceps, chest, and abs. Towards the last part of that period i added some leg workouts being dead lifts and squats, but eased up on them cause my form was lacking and i hurt my hip. I would alternate which days I'd do each routine weekly. I also did HIIT for my cardio during those 4 days. I always super setted two of the muslce groups and then just did single sets for the remaining muscle. I did 4 sets of every workout per muscle.

After the recovery period to now I've done 5 days a week with 4 days of cardio with a dedicated leg day. Cardio still consisted of HIIT and I played basketball too at times to make up for a day of cardio or it would be an extra cardio day if I've done cardio 4 days that week already. I played with my routine a little bit during this period too. I worked out mon-fri during this time around. During the first 8-9 weeks I moved it up to 5 sets per lift except for the last muscle would be 4 sets.

Mon: Legs (cardio)
Tue: Chest, abs, and tri (cardio)
Wed: Shoulders, back, and biceps(cardio)
Thur: Chest, abs, and tri (cardio)
Fri: Shoulders, back, and biceps


These last few weeks up until the end of next week before my next recovery week I've switched it to
Mon:legs (cardio)
Tue: Chest and Tri(cardio)
Wed: Back and abs(cardio)
Thur: Shoulders and Biceps(cardio)
Fri: miscellaneous workouts that I didn't do during the week for various muscles.
This new routine I've done 5 sets of everything and I still super set everything.

On the weekends and if I have other days off I don't lift, but I do take morning walks before breakfast and just try to stay active.

Hope this helps some.


Pretty much just eating all natural foods. No processed foods, junk food, etc... I personally stopped drinking alcohol as well and don't eat fast food. I rarely eat out, but if I do I try and make the healthiest choice I can.[/QUOTE]

[QUOTE=rodneeking;913718383]Well this is my first post ever on the site. I've lurked here quite a bit and on this thread, especially part 1, which has been a big motivation factor for me. All of the people who've posted have been a great inspiration for me. This is about a 40 lb loss +/-. Mind you I used to be even bigger than that. At my heaviest add about 60 or so pounds to my fat pic. I lost that 60 or so pounds from running and lifting, but didn't hone in on the diet aspect of it until recently (January) when I took a nutrition class this past semester. Hope this helps motivate more like all who've posted have motivated me. Now on to another 6 months to see what kind of craziness ensues![/QUOTE]

Just crazy how you lost all that love handle and fat around you chest in that short amount of time...hella motivating.

[QUOTE=rodneeking;914072893]Thanks, man!

I usually eat like 5-7 times a day. I eat clean all the time. When I went out of town with friends last month I had a few meals that I typically don't eat, but made smart decisions when ordering.

Here's a typical day for me during the week

Breakfast: Oatmeal with unsweetened vanilla almond milk with a mix of some frozen mango and fresh fruits(blueberries, blackberries, chopped up strawberry, and a sliced up banana) with cinnamon and lately i've added an egg white omelete with some guacamole and pico de gallo.

Snack 1: A naval Orange, sometimes celery and baby carrots with nat peanut butter, it used to be a ziplock of strawberries when I cut my calories pretty low.

Lunch : Lean meat (chicken breast, salmon, or buffalo burger patty) topped with mango or pineapple pico de gallo, leafy green salad with cottage cheese as my dressing, some sort of complex carb (1/2 a sweet potato, whole wheat pasta, whole wheat pita, brown rice) and some frozen veggies without preservatives that I just microwave. I add guacamole and pico to my salad too at times

Snack 2:low sodium beef or turkey jerky(Juju jerky) with an apple or orange. Before it was just a large naval orange.

Snack 3: Pre workout lately has been half of a natural peanut butter sammich on whole a slice of whole wheat bread with some banana slices and i'd eat the other part of the banana with some blueberries.

Dinner: Post workout typically the same as lunch. I used to just cut out the heavier carbs like the sweet potato etc... lately I've added the carb to my meal, sometimes more if I my workout is more intense.

I'll have an extra snack after dinner depending on how early I eat.

I eat 2 snacks in a row just because of me being at work all day. I make adjustments to what I eat depending on what or how much I eat throughout the day and activity level.

The weekends are usually the same except for the 2 snacks in a row thing, but I'm a more creative with my meals since I have time. I take snacks with me if I know I'll be out for a while as well.



My routine... This I played with quite a bit. The first 13-14 weeks before i took a recovery week off I was doing 4 day work outs cause of my school and work schedule. I would work out on Tue, Thu, Fri, and Sat. I split my work outs into biceps, back, shoulder and then triceps, chest, and abs. Towards the last part of that period i added some leg workouts being dead lifts and squats, but eased up on them cause my form was lacking and i hurt my hip. I would alternate which days I'd do each routine weekly. I also did HIIT for my cardio during those 4 days. I always super setted two of the muslce groups and then just did single sets for the remaining muscle. I did 4 sets of every workout per muscle.

After the recovery period to now I've done 5 days a week with 4 days of cardio with a dedicated leg day. Cardio still consisted of HIIT and I played basketball too at times to make up for a day of cardio or it would be an extra cardio day if I've done cardio 4 days that week already. I played with my routine a little bit during this period too. I worked out mon-fri during this time around. During the first 8-9 weeks I moved it up to 5 sets per lift except for the last muscle would be 4 sets.

Mon: Legs (cardio)
Tue: Chest, abs, and tri (cardio)
Wed: Shoulders, back, and biceps(cardio)
Thur: Chest, abs, and tri (cardio)
Fri: Shoulders, back, and biceps


These last few weeks up until the end of next week before my next recovery week I've switched it to
Mon:legs (cardio)
Tue: Chest and Tri(cardio)
Wed: Back and abs(cardio)
Thur: Shoulders and Biceps(cardio)
Fri: miscellaneous workouts that I didn't do during the week for various muscles.
This new routine I've done 5 sets of everything and I still super set everything.

On the weekends and if I have other days off I don't lift, but I do take morning walks before breakfast and just try to stay active.

Hope this helps some.


Pretty much just eating all natural foods. No processed foods, junk food, etc... I personally stopped drinking alcohol as well and don't eat fast food. I rarely eat out, but if I do I try and make the healthiest choice I can.[/QUOTE]

You accomplished that amount of progress in six months while eating that many carbs?????

I see theres no processed foods, but still... thats a lot of carbs in one day....

[QUOTE=hxcstunna;914282253]You accomplished that amount of progress in six months while eating that many carbs?????

I see theres no processed foods, but still... thats a lot of carbs in one day....[/QUOTE]

I might've missed something, but i dont see THAT many carbs there.

Hey everyone. My story isn't as good as of some of the transformations I've seen, but I'm at least far away from being obese anymore. About 20-21 months between the before and after pictures. At one point at my fattest (maybe 24-25 months ago) I was 225lbs and wearing a size 40 pair of jeans. Never took a shirtless picture of me at my fattest bc I was too embarrassed at the time (wish I had taken it now), but the first one below I'm still plenty fat and around 205 lbs. Now down to a weight of ~175 lbs and trying to build some size.

It's cliche, but trust me if my fat ass can do it, any one out there can. It took me a lot longer than a bunch of people here who've made massive strides in 6 months, but if you stick with it, have a good plan, and work out hard you will get results.

[QUOTE=Cinredlegs46o;914298073]Hey everyone. My story isn't as good as of some of the transformations I've seen, but I'm at least far away from being obese anymore. About 20-21 months between the before and after pictures. At one point at my fattest (maybe 24-25 months ago) I was 225lbs and wearing a size 40 pair of jeans. Never took a shirtless picture of me at my fattest bc I was too embarrassed at the time (wish I had taken it now), but the first one below I'm still plenty fat and around 205 lbs. Now down to a weight of ~175 lbs and trying to build some size.

It's cliche, but trust me if my fat ass can do it, any one out there can. It took me a lot longer than a bunch of people here who've made massive strides in 6 months, but if you stick with it, have a good plan, and work out hard you will get results.[/QUOTE]

awesome man, in a 40 waist you were bigger than me, but your upper body looked the same as mine did.. well done!

[QUOTE=hxcstunna;914282253]You accomplished that amount of progress in six months while eating that many carbs?????

I see theres no processed foods, but still... thats a lot of carbs in one day....[/QUOTE]

Carbs aren't the enemy if that's what you're getting at... They're important for the energy I expend. I eat a lot of good quality carbs with the fruit, sweet potatoes, whole wheat items and no empty simple carbs like white rice, white bread, enriched flour, etc... During this 6 months in my own experience I've realized that overall calories in vs. calories out count the most and then however you gauge your macros. Everyone's body reacts differently to things as well so what works for me may not work for everyone else.

[QUOTE=Noidz;914294933]I might've missed something, but i dont see THAT many carbs there.[/QUOTE] Yeah, I don't eat a **** load of carbs, but I eat my fair share and adjust to my activity level.

btw Cinredlegs46o, awesome progress!

Thanks for sticking around to post details! Hate when ppl post awesome transformations then dont give any depth to what they did

This thread is a constant source of motivation for me and i check it daily! Keep up the inspirational work brothers!

[img]http://imageshack.us/photo/my-images/546/photogrid1341681471135.jpg/[/img]

Hi everyone, I have been in following several forums on bodybuilding.com since I began working out back in November. I was looking at this thread today and decided I would put myself in there with you guys. Although my transformtion hasn't been as severe as some of you guys, I am still very proud of the hard work and sweat i have put into this. The results are worth it, and even better I have found a hobby I love. Let me know what you guys think. The first pictures are from November of 2011, I was in the worst shape of my life at 210 pounds (6' 2" tall) and only able to bench 175. The second set of pictures was in March of 2012 and I had dropped down to 180. After that I started bulking up a little and putting on some strength. My current max on bench is 245 and hopefully not done yet. I am up to 190 pounds now, and trying to stay as lean as possible.

[QUOTE=pippen336;914367243]Thanks for sticking around to post details! Hate when ppl post awesome transformations then dont give any depth to what they did[/QUOTE]

Absolutely, man! I'd hope people would do the same for me as well if I asked. I looked for a lot of the same info when I was trying to piece together my own routine and all. It's a never ending learning experience.

[QUOTE=WoolleyG;912920493]these are my beginning and current at the moment. cheers guys[/QUOTE]

Nice work. I'm working on mine now.

[QUOTE=rodneeking;914583333]Absolutely, man! I'd hope people would do the same for me as well if I asked. I looked for a lot of the same info when I was trying to piece together my own routine and all. It's a never ending learning experience.[/QUOTE]
Thank you for posting such detail. Your diet and training is not much different to mine, hoping I can get similar results! Repped

[QUOTE=Noidz;914679133]Thank you for posting such detail. Your diet and training is not much different to mine, hoping I can get similar results! Repped[/QUOTE]

Absolutely, man! Just train hard, stay consistent, and the results will come. Definitely keep updating on your progress. Returned the favor and repped you too bud.

[QUOTE=rodneeking;914314373]Carbs aren't the enemy if that's what you're getting at... They're important for the energy I expend. I eat a lot of good quality carbs with the fruit, sweet potatoes, whole wheat items and no empty simple carbs like white rice, white bread, enriched flour, etc... During this 6 months in my own experience I've realized that overall calories in vs. calories out count the most and then however you gauge your macros. Everyone's body reacts differently to things as well so what works for me may not work for everyone else.

Yeah, I don't eat a **** load of carbs, but I eat my fair share and adjust to my activity level.

btw Cinredlegs46o, awesome progress![/QUOTE]

Wow dude you did this in a similar timeframe I'm aiming for. Hoping for similar results. Repped/inspired. Absolutely awesome.

[QUOTE=Jaybools;914932983]Wow dude you did this in a similar timeframe I'm aiming for. Hoping for similar results. Repped/inspired. Absolutely awesome.[/QUOTE]

Thanks! Much appreciated, man! work hard and stick to it and you're well on your way bro.

I was 184, and am now down to 136. My goal is to get down to 123 and 18.5% BMI

Wow, you look totally different..... in a good way. :)

[QUOTE=JenniferLee85;915086333]I was 184, and am now down to 136. My goal is to get down to 123 and 18.5% BMI[/QUOTE]

Damn, awesome progress! Love all the ink too! Keep it up.

[QUOTE=Golden86;911666963]111 kg

[URL=http://imageupload.org/en/file/232674/1.mars-05.jpg.html][IMG]http://imageupload.org/thumb/thumb_232674.jpg[/IMG][/URL]

[URL=http://imageupload.org/en/file/232676/uke-5-1.jpg.html][IMG]http://imageupload.org/thumb/thumb_232676.jpg[/IMG][/URL]

7 Months later, 83,5 kg

[URL=http://imageupload.org/en/file/232675/bilde-23.jpg.html][IMG]http://imageupload.org/thumb/thumb_232675.jpg[/IMG][/URL]

[URL=http://imageupload.org/en/file/232677/dobbel-bi-bak-04.05.06.jpg-83-5-kg-morgen.jpg.html][IMG]http://imageupload.org/thumb/thumb_232677.jpg[/IMG][/URL][/QUOTE]

how the fuk did you do that in 7 months lol did you have some extreme deficit..