**Transformations from FAT to FIT** Part 2

Hi!
I started my weight loss last summer. So far i have lost about 16kg. Start of 2013 I began again with more agressive attitude and the speed at which I lost weight increased significantly.
I started more regular exercise with 45 min cardio 3-4 times a week and started lifting heavy 3-4 days a week together with my fiancee. Massively adjusted my diet and I was so proud with my progress... until I fractured my spine in an accident 5 days ago. No exercise for quite a while now, but i will NOT let this bring me down.
I'm gonna watch what I eat like a hawk while bound to my bed most of the day and when I'm back to my old self I will rock on like never before :) I want to surprise my Family by transforming my body for my wedding at the end of august. My Fiancee is with me on this and she is such an inspiration. She works even harder than me and when the English side of our family sees us at the wedding (we'r going to get married over there) their jaws will drop. :D I just wanted to say thank you to everyone posting their progress as this thread is one thing I will be checking every day while recovering for motivation.
I will post my progress after the wedding :)
You are all awesome!!

[QUOTE=Dome;1046965531]If you ever feel like quitting, think of the reason why you started.

My 11 week progress

I stated weight lifting for 2 1/2 weeks before doing cardio ONLY. Eating a low calorie healthy diet and drinking 3-4 litres of water per day.[/QUOTE]

Wow! Motivating!

Can you maby share your daily diet please?

Keep up the good work!

Thanks guys. My programme is eating around 900-1100 cals per day, eating at 7am, 9:30am, 12pm, 5pm and snacks at 10:45am and 8pm. 4-5 piece of fruit throughout the day, mostly as a snack.

I train 60 min cardio 4-5 times per week, with 2 chest resistance machines twice per week. I do lengths at the local swimming pool 2 or 3 times per week, also using the Sauna and Steam Room.

I don't eat after 8pm. I use Pyro-MX Leanburn metabolism tablets and also L Carnitine. I drink around 4 litres of water throughout the day.

[QUOTE=Dome;1047144031]Thanks guys. My programme is eating around 900-1100 cals per day, eating at 7am, 9:30am, 12pm, 5pm and snacks at 10:45am and 8pm. 4-5 piece of fruit throughout the day, mostly as a snack.

I train 60 min cardio 4-5 times per week, with 2 chest resistance machines twice per week. I do lengths at the local swimming pool 2 or 3 times per week, also using the Sauna and Steam Room.

I don't eat after 8pm. I use Pyro-MX Leanburn metabolism tablets and also L Carnitine. I drink around 4 litres of water throughout the day.[/QUOTE]

How much muscle loss have you experienced with such a calorie deficit? Also what do your macros look like?

Lol wrong thread

All the people who have alot of loose skin but are fit do you still take your shirt off with pride ? I am nervous because I have about 15 lbs left to go and everything on my stomach and chest are so saggy already I know the fat makes it alot worse but anyone have anything to say on this?

[QUOTE=Bluecivic08;1044907573]Hey Everyone! This is my current transformation. The before picture was taken early last month, and the after was taken today. the weight difference is about 273 lbs to 253 lbs. If I could get some responses that'd be great!! Thanks everyone! You are all huge inspirations for me!

Beginning weight on Jan 1, 2013: 281.4 lbs
Current weight on Mar 25, 2013: 253.6 lbs
Total Weight lose: 26.8 lbs[/QUOTE]

well done mate was very similar to you in body composition and am making the same sort of changes, keep going with it. awesome work so far

Great JOB very inspiring!

Before: March 2012, 107kg, 28% body fat -
After: This morning, 63kg, 15% body fat -
Loss: 44kg, 13%bf

Awesome stuff and gals, keep it coming! Really picks you up when you feel down, Cheers!

[QUOTE=kiloh;1047170041]How much muscle loss have you experienced with such a calorie deficit? Also what do your macros look like?[/QUOTE]

Strangely enough I have gained around 4% in 11 weeks. Which I know is tough to do when concentrating on cardio. But according to my Omron scales that's what I'd gained. And they are accurate scales.

I don't know what Macro is, can you explain.

[QUOTE=BillyO10;1047370461]Before: March 2012, 107kg, 28% body fat -
After: This morning, 63kg, 15% body fat -
Loss: 44kg, 13%bf[/QUOTE]



what was your diet/exercise?

[QUOTE=Dome;1047480591]Strangely enough I have gained around 4% in 11 weeks. Which I know is tough to do when concentrating on cardio. But according to my Omron scales that's what I'd gained. And they are accurate scales.

I don't know what Macro is, can you explain.[/QUOTE]

Hi mate..

seen your previous post before this and was going to say by the calories you consume that you are in no way possible of hitting your MACROS buddy but me being me i tend to give out advice and also some people take things the wrong way and i end up usually trying to ge out of a RED negative rep AGAIN....

I am going to bite the bullet again and say that buddy i am assuming you are relatively new to anaerobic exercise? correct me if i am wrong.

Not saying as in NEW never done it but as in new as may have had lots of time off and not eaten healthy for a while?

I am just asking as my advice i hope will help. (I WAS VERY FAT a while back bud)

Short n sweet. Your muscle your gaining is possibly from the fact your body is newly adjusting to the stress you have newly placed upon it...
(This will grind to a halt though buddy and quickly if you dont adjust your intake)

If you are pushing, pulling them irons about and running or exercising then your body needs fuel. Now if you do not hit your MACROS you are gonna burn out..

you said you were hitting about 900 or more cal a day!!! This may look in the short term like its helping but in the long run you will learn and realise you will regret doing it.... your body will hit into starvation mode and keep as much fat stores as possible due to us still not evolving as much as we think from days of non agriculture and the needs of foraging for our foods.... The body needs essential nutrients to survive and grow..... This is also the case believe it or not when we need to lose fat.....

A good tip mate is FAT helps you to lose fat..... Crazy it sounds but its 100% true.

MACROS are is short n sweet terms.

Protiens 4 calories per 1 gram.

Carbs 4 calories per 1 gram.

& Fats 9 calories per 1 gram.

These need to be placed into a percentage order depending on your height, sex, weight, age, level of daily activity and goals...

You work out your daily bodily needs of calories and come up with what you need to eat on a daily/weekly basis.

Following such a guide will assist you greatly in the long run to achieving your goals be it Fat loss % , Bulking , cutting or maintaining.

Only around 15-20% of your overall progress will be from the gym or exercise. the rest will be from Good rest and nearly all of it from the KITCHEN buddy.....

The old saying "abs are made in the kitchen" is so true cos unless your genetically gifted them abs we all posses will sure as hell not show unless our MACROS are up to scratch....

I asked the same question a while back and it opened a door that i will never shut.... Nutrition is the key to the world buddy...


Great progress by the way..... I will help with anything i can and keep it up dude.....

Oh n buddy... Chuck out them bloody scales..... They dont work... none of them do..... EVER... even £500 ones dont.... Due to water retention. time of day. bladder etc etc they are impossible to read your stats.... Its a market scam that is never going to replace a mirror, tape measure or callipers.

Always come back to this thread for inspiration

Thanks for the reply, doughnutgut, I will take on board everything you have said.

[QUOTE=Dome;1047931861]Thanks for the reply, doughnutgut, I will take on board everything you have said.[/QUOTE]

No prob dude... repped for your progress....

remember to get a gram of protein for every pound of bodyweight after bf% every day so your muscles get the best chance to grow... So i would say by your stats to get at least 180-190 grams of protien EVERY DAY BUD...

That alone is a whopping 720 - 760 cal EVERY day just for muscle repair and growth... Even when losing weight... So your 900 cal a day you see was stopping you gain even more strength.... Go get it kid..... and reach for the sky...

[QUOTE=JanTheGuru;1047482511]what was your diet/exercise?[/QUOTE]

Ketosis diet and gym 5 days a week.
20min bike/run
3 x 12 asst. dips
3 x 12 asst. pull-ups
3 x 15 lat pull down
3 x 20 leg press
4 x 25 ab crunch
10min run

My 12 week results following Kris Gethin's 12 week trainer. Followed it 100% deit and exercise, taking a week off then starting HIIT100's this coming wednesday. I wouldn't call it a week off. just had a cheat meal, and doing my test weights at the gym for the next program without killing myself too bad lol.
[ATTACH=CONFIG]5575451[/ATTACH]

don't have 50 posts so it won't let me post the actual picture lol.

This is my 12 week transformation.

I'm not done on cutting Body fat (not sure what I am but I'm guessing 10%?) I got one more month to get down to single digits and make everything pop a little more.

[ATTACH=CONFIG]5575511[/ATTACH]

[QUOTE=mattamafias;1047973441]This is my 12 week transformation.

I'm not done on cutting Body fat (not sure what I am but I'm guessing 10%?) I got one more month to get down to single digits and make everything pop a little more.

[ATTACH=CONFIG]5575511[/ATTACH][/QUOTE]

woops here are the pics without the need of links

April 2012

[IMG]http://i1247.photobucket.com/albums/gg628/mattamafias/Progress.jpg[/IMG]

Full 12 Week Transformation

[IMG]http://i1247.photobucket.com/albums/gg628/mattamafias/final12weeks.jpg[/IMG]

all of u guys have done a great job some of u came from looking like slops to shirtless models (no homo) just goes on to prove with hardwork and dedication u can achieve anything. keep me motivated guys btw hope to post a transformation of mine soon

Started in December at 251 pounds and as of this morning I am down to 191 pounds.

The pictures are from December and from two weeks ago, I haven't taken any ones that are more current. In the pictures I am 251 pounds and 196 pounds.

I plan on getting down to around 180 and seeing how my body looks then deciding from there if I am going to cut any lower.

Hey everyone this is my first post to this site, I've lurked here for a while to get advice and read articles. Two years ago I was 300 pounds and I'm now at 191 with my lowest being 155. The first pic is me at almost my heaviest and the second is me today

[QUOTE=Rand0;1048039051]Hey everyone this is my first post to this site, I've lurked here for a while to get advice and read articles. Two years ago I was 300 pounds and I'm now at 191 with my lowest being 155. The first pic is me at almost my heaviest and the second is me today[/QUOTE]

HUGE change, look like an entirely different person!! What was your diet/routine like?

[QUOTE=uknort;1048055321]HUGE change, look like an entirely different person!! What was your diet/routine like?[/QUOTE]



To lose the fat I went to 1000 calories a day and started riding a bike and did pushups, situps, and other similar work outs. It was hard at first and discouraging to know I would max out at 10-15 push ups. I gave up drinking alcohol and switched to water, unsweetened tea/ black coffee and stuck to a mostly vegetarian diet, I'd still eat fish and eggs in moderation though.

Now I workout 3 days on 1 day off. I use tractor tires because of how versatile they are and pull ups with varying grips, dips, leg lifts, planks, push ups, jump rope and an exercise ball for core. Every other day I hit a heavy bag for 45 minutes and I do a lot of mountain biking, sorry I dont really have a set routine I always try mixing it up

[QUOTE=Rand0;1048065631]To lose the fat I went to 1000 calories a day and started riding a bike and did pushups, situps, and other similar work outs. It was hard at first and discouraging to know I would max out at 10-15 push ups. I gave up drinking alcohol and switched to water, unsweetened tea/ black coffee and stuck to a mostly vegetarian diet, I'd still eat fish and eggs in moderation though.

Now I workout 3 days on 1 day off. I use tractor tires because of how versatile they are and pull ups with varying grips, dips, leg lifts, planks, push ups, jump rope and an exercise ball for core. Every other day I hit a heavy bag for 45 minutes and I do a lot of mountain biking, sorry I dont really have a set routine I always try mixing it up[/QUOTE]

1,000 calories a day? That must have been brutal, incredible being able to stick to that

[QUOTE=Rand0;1048065631]To lose the fat I went to 1000 calories a day and started riding a bike and did pushups, situps, and other similar work outs. It was hard at first and discouraging to know I would max out at 10-15 push ups. I gave up drinking alcohol and switched to water, unsweetened tea/ black coffee and stuck to a mostly vegetarian diet, I'd still eat fish and eggs in moderation though.

Now I workout 3 days on 1 day off. I use tractor tires because of how versatile they are and pull ups with varying grips, dips, leg lifts, planks, push ups, jump rope and an exercise ball for core. Every other day I hit a heavy bag for 45 minutes and I do a lot of mountain biking, sorry I dont really have a set routine I always try mixing it up[/QUOTE]

Just seen your transformation n yup ,,,,,,,,,,,,,,,, SPAT MY CHICKEN ALL OVER THE LAPTOP.........

Imagine this with swearwords in..


Maaaaan ...................f in g AWESOME............................... superb....... And i bet you do this daft thing of now every time you pass a mirror you either stop n look, lift your top ... or take it off completely n see the lines of seperation.... cos i know i do haha and i cant be the only one.

[QUOTE=uknort;1048074351]1,000 calories a day? That must have been brutal, incredible being able to stick to that[/QUOTE]

Thanks bro, it was crappy for sure. It was a lot of vegetables, grains and legumes which is a big change from hamburgers, pizza, and beer. I did it/continue doing it for my son so I think him being my motivation rather than just trying to achieve a beach worthy body makes it easier

[QUOTE=Rand0;1048093331]Thanks bro, it was crappy for sure. It was a lot of vegetables, grains and legumes which is a big change from hamburgers, pizza, and beer. I did it/continue doing it for my son so I think him being my motivation rather than just trying to achieve a beach worthy body makes it easier[/QUOTE]

the change was breathtaking congrats bro very powerful transformation

This thread is truly inspirational. You're all amazing. Keep up the good work!

Here is mine. I still have about 10-12lbs of fat to lose, and then im going to bulk for some mass, and cut again.

Before I was 245lbs and about 30-32%bf

Now im 189lbs and 18% bf. I'd love to post pictures, but this website is a pain in the ass till I get to 50 posts!

Were all gonna make it, brah's.

[QUOTE=doughnutgut;1048093111]Just seen your transformation n yup ,,,,,,,,,,,,,,,, SPAT MY CHICKEN ALL OVER THE LAPTOP.........

Imagine this with swearwords in..


Maaaaan ...................f in g AWESOME............................... superb....... And i bet you do this daft thing of now every time you pass a mirror you either stop n look, lift your top ... or take it off completely n see the lines of seperation.... cos i know i do haha and i cant be the only one.[/QUOTE]



Thanks man, actually im still self conscious it was weird taking and posting a shirtless picture of myself. It is nice having clothes fit right though

[QUOTE=Rand0;1048093331]Thanks bro, it was crappy for sure. It was a lot of vegetables, grains and legumes which is a big change from hamburgers, pizza, and beer. I did it/continue doing it for my son so I think him being my motivation rather than just trying to achieve a beach worthy body makes it easier[/QUOTE]

Honestly amazing. How many pounds were you losing per week? Must have been really rapid at such a deficit.

[QUOTE=uknort;1048101051]Honestly amazing. How many pounds were you losing per week? Must have been really rapid at such a deficit.[/QUOTE]

I was averaging 3 pounds but I wasn't weighing myself constantly I was too cheap to buy new pants for awhile so i'd just put another hole in my belt and have a bunched up waist line. I started at a size 50 now im at 31 and a XXL shirt down to a M

[QUOTE=Rand0;1048097381]Thanks man, actually im still self conscious it was weird taking and posting a shirtless picture of myself. It is nice having clothes fit right though[/QUOTE]

haha... One reason why my pics are no longer on here.... Been self conscious for nearly all my life.... NO ONE apart from my good lady sees me with no top on... Even now when at the gym i wear long sleeved tshirts n hoodies and change at home... I get so much praise and good words from gym staff n fellow lifters and also at work but still wont......

Was nice the other week when swapping my hoodie for a work jumper i had a long sleeved training vest on and was asked (as he laughed) if i was a body double for the volleyball scene in top gun.....

Made my day...... To be honest though sitting at 11% BF i will not go topless anywhere as my confidence was sucked from me because of my crappy diet and lazy self letting myself go.....

I gave up alcohol also mate completely and ALL packed foods.... Since that time in 2012 early on my transformation has rocketed to where it used to be....

Keep it up bud.... looking bad ass

5 months and still going, will post after cut is over! 260 to 200

still dropping weight feeling much better physically and mentally another 20lbs to go in my progress goals
have attached a pic of my reward to myself for doing something about my fitness, every time i drop some weight i do more work on it, keeps me motivated.

hello people im new on here thought id share some of my progress photos :)

[QUOTE=Craig12344;1048301771]5 months and still going, will post after cut is over! 260 to 200[/QUOTE]

doing well m8

[QUOTE=Craig12344;1048301771]5 months and still going, will post after cut is over! 260 to 200[/QUOTE]

keep it up man, gonna look jacked

[QUOTE=Craig12344;1048301771]5 months and still going, will post after cut is over! 260 to 200[/QUOTE]

You look younger now man. Keep it up.

[QUOTE=Craig12344;1048301771]5 months and still going, will post after cut is over! 260 to 200[/QUOTE]

Nice work man!

Anyone else have a problem with extra skin and stretch marks after your weight loss? My problem is in my lower abdominal area, any tips or tricks to help minimize the strecth marks or tighten up the skin?

[QUOTE=doughnutgut;1047934221]No prob dude... repped for your progress....

remember to get a gram of protein for every pound of bodyweight after bf% every day so your muscles get the best chance to grow... So i would say by your stats to get at least 180-190 grams of protien EVERY DAY BUD...

That alone is a whopping 720 - 760 cal EVERY day just for muscle repair and growth... Even when losing weight... So your 900 cal a day you see was stopping you gain even more strength.... Go get it kid..... and reach for the sky...[/QUOTE]

Dude that information was really helpfull! Thanks a bunch! I weigh 194lbs does that mean I need 194 grams of protein? Also is there a good MACRO calculator that I can find online?

[QUOTE=Sherjav;1048490701]Dude that information was really helpfull! Thanks a bunch! I weigh 194lbs does that mean I need 194 grams of protein? Also is there a good MACRO calculator that I can find online?[/QUOTE]

hi buddy.

Cheers... Glad to help....

As for the protein if your 194lb then minus your body fat % from the total and eat n drink away (Glug nom nom nom glug) just estimate your BF% or google images the word to compare your self to the pictures.

I am a bit of a freak buddy and make a plan for about 4 weeks and eat only that daily and change afterwards... Good guide to use for food intake is myplate dot com due to it keeping daily records of ALL daily intake of everything...

As for a good program well we are all different buddy... My carb tolerance is not very good i suppose being 36 year old but either way i cant eat many carbs so i eat oats and some grainy seeded plain bread 1 hr pre workout and a banana and home made popcorn and grits post workout.
rest of my carbs during the day comes from the small amount of sugars in my shake and green leafy veg and some seeds.

at present my basic quick macro seperation is as so.

Protien
Chicken skinned breast (fresh)
Eggs whites
Tuna
salmon
whey isolate
casien

fats

Flax oil
spray butter
avocado
seeds
egg yolk

Carbs

1 slice grain seeded bread plain toasted
oats
sweet potato
groats/grits
spinach
sprouts
cabbage
banana
home made popcorn.

i eat around 100-150 g carbs daily
1.2g protein per weight
and rest from fats....

adjusted accordingly for my own benefit.

Hope this helps.

p.s this is a VERY rough guide. I don't want to clog up a great forum with nutritional advice..... Sorry all

My 10 month transformation. Down 38 pounds and down 20% body fat.

216 lbs / 178 lbs

[QUOTE=tmpecus78;1048530751]My 10 month transformation. Down 38 pounds and down 20% body fat.

216 lbs / 178 lbs[/QUOTE]

Holy cow! You look phenomenal! Diet? Workout routine?

[QUOTE=adneely21;1048548801]Holy cow! You look phenomenal! Diet? Workout routine?[/QUOTE]

I started a transformation thread here: [url]http://forum.bodybuilding.com/showthread.php?t=152887071[/url]

My diet is posted. Haven't posted my workout yet.

[QUOTE=tmpecus78;1048530751]My 10 month transformation. Down 38 pounds and down 20% body fat.

216 lbs / 178 lbs[/QUOTE]

Very impressive, I'm about the same height, you've given me an idea of what I can achieve, keep it up man.

tmpectus you are far less than 20% my friend. Well done!

[QUOTE=Invictus86;928836233]First pic I think i was around 360-365..Second pic Im at 225 I got alot more work to do to get where I want to be but looking forward to it.
Ive never felt better in my life![/QUOTE]

Inspirational bro.