My Journey from FAT to FIT *PICS* will keep updated

[Ryanmckd]

Hi, My name is Ryan and i am from queensland, australia. I was always fairly fit and played soccer for 10 years but was still *flabby* because of the way i ate but was able to keep it under control because i played soccer, when i quit soccer 3 years ago and did no cardio my weight started to sky rocket.

In grade 11 i decided to drop out of school and get a apprenticeship, which after a few months fell through. I played online games and since i didn't have a job i started playing online games more because of the free time, now i knew i was addicted before this but when i lost my job this is when it got the worst. I would wake up at 6am and get straight onto playing games, from 6am till 10pm at night i played online games and my diet was shocking. This went on for 7 MONTHS which flew by till i decided enough was enough. I got a job, started going to gym and got a job and made the choice to quit online gaming forever.

At first i was just doing whole body workouts every day and my diet was better then before but still nothing great and yet i still managed to drop a few kilo's. In the last few months i've read up on nutrition and found myself a routine that will work for me, and once i get my diet in check the kilo's started to shed as did the fat. I went from this

^100kgs to this

^90kgs

Although that progress is a start it's defiantly not were i wanna be, and as of now my progress has started to slow, so to try jump start my body into more fat loss i've decided to try carb cycling as of today, and to help track my progress i thought it would be a good idea to start a journal.
Here's the diet


I'll try to track my workouts and diets every day and keep fortnightly measurements and weight and take pics every month for everyone to see my progress


STARTING WEIGHT AND MEASUREMENTS
Weight - 91kgs
Waist - 35 1/4 inch
Navel - 34 Inch
Leg - ( tensed ) 24 3/4 Inch
Bicep - ( tensed ) 14 3/4 Inch
Calves - 16 1/4 Inch
Chest - 41 Inch

STARTING PICTURES-



Note* Measurements could be a bit off because i had to use a string and didn't know exactly were to measure from.

Well that's pretty much it, for people who can't be bothered reading here are the cliffs

CLIFFS-
- Tells Life Story
- Changes Lifestyle
- wants to get fit

[Ryanmckd]

bump

[Ryanmckd]

30 June -

Diet -

Breakfast- 2 eggs, 1 cup oats, 1 cup milk, 1/2 orange

Meal 2 - 1/2 Chicken breast, 1 cup vege

Meal 3 - 1/2 Chcken Breast, 1 Cup sweet potato, 1 cup vege, 1/2 orange

Meal 4 - Piece of fish, 1 cup sweet potato, 1 cup vege, 1 apple

Meal 5 - 1 cup oats, 30g Whey, Apple

Meal 6 - 3/4 Cup CC, 1/2 Cup milk, 2 tbspn Pb, Teaspoon Whey ( flavouring )

208g protein, 300g Carb 65g Fat, 2730 Carbs

Workout- Back/calves/abs

Chin Ups - 12 , 10 , 8

DeadLifts -
10x130
8x 175
6x 220

T.bar Row-
10x85
8x110
6x130

C/G Pulldown-
10x130
8 x145
6 x155

Hyper Extension -
2 sets 12, 10

Seated Calf Raise -
15x100
12x120
10x145
8x165

Hanging Leg Raise - 3 sets 20,15,15

Crunches - 30,25,20


Comments - Diet was perfect, got a good burn from the workout and feeling great, need to buy a multivitamin soon though, Thanks

[pu12en12g]

Good luck reaching all your fitness goals !

[MAXMUSCLE86]

Haircut: My journey from mullet to no mullet *pics*

[Ryanmckd]

Haircut: My journey from mullet to no mullet *pics*

Lol, it's not a full on mullet, my hair tapers down at the back and it's longer in the middle then tapers back to short on the sides. lol Thanks anyway champ

[Ryanmckd]

Good luck reaching all your fitness goals !

Thanks mang

[Ryanmckd]

bump

[Ryanmckd]

First day of low carbs, not as bad as i thought but because i've been at home all day i keep thinking about food, Annoying

[Ryanmckd]

1/7

Diet - Breakfast - 2 eggs, 3/4 cup oats, 1/2 Orange, 3/4 cup Milk

Meal 2 - 1 Medium Chicken Breast, cup veges

Meal 3 - 1 Small Chcken Breast, cup veges

Meal 4 , 2 Fish fillets, cup Sweet potato, apple

Meal 5 - 1 Cup oats 40g Whey, 1/2 Banana

Meal 6 - 1 Cup Cottage Cheese, 1/4 Cup Milk, 2 Tbspn PB, 1/2 Scoop Whey



Workout - Chest/Shoulders

Flat Dumbell Bench press 50Lb Dumbell x 10
60lb Dumbell x 8
67.5lb Dumbell x 7

Incline Flys 27.5lb x 10
33lb x 8
38.5lb x 7

Incline Dumbell press 33.5lb Dumbel x 10
38.5lb Dumbell x 8
45lb Dumbell x 6

Decline Bench Press - 130x 10
130 x 8
145 x 6

Arnold Press - 25lb dumbell x 10
25lb Dumbell x 8
32.5lb Dumbell x 6

Bent over d.b Raise 25lb x 10
25lb x 8
37.5x 6

Standing d.b Raise 22.5lb dumbell x 10
27.5lb dumbell x 8
33lb Dumbell x 5

20 Mins Cardio


comments- Didn't go as hard as i could have but overall was a good workout and my diet was spot on

[Ryanmckd]

2/7

Diet - breakfast- 2 Whole eggs, 4 egg whites, cup broccoli

meal 2 - protein shake with water

Meal 3 - Small Steak , tomato

Meal 4 - ! Medium Chicken Breast

MEal 5 - Fish, Veges and tomato

Meal 6 - 1 Cup cottage cheese, pb and 1/4 cup milk


Comments - Carb cycling and today was no carb day, wasn't too bad without carbs but defiantely looking forward to high carb day tomorrow! Also was my day off gym so no workout.

[Ryanmckd]

Diet - Oat Pancakes with milk and banana, whey

meal 2 - Sweet potato/chicken/green beans/apple

Meal 3 - Oats/milk/whey ( pre workout

Meal 4 - post w/o shake - Oats/whey/half banana

Meal 5 - Chicken/green beans

Meal 6 - 1 cup cc,1/4 cup milk, 2tbspn pb


Workout - Legs/ Calves


Squat- 135x12
175x10
220x8
220x6

Front Squats - 200x10
240x8
265x6

Lying leg Curls - 95x10
120x8
140x6

45degree leg press - 300x12
400x9
485x 6

Standing Calf Raise - 110x10
200x8
285x6

Comments- was a good workout, diet wasn't perfect but it was high carb day so macros were in range.

Seated Leg extension -

[Ryanmckd]

4/7

Diet - Breakfast - 3/4 cup oats, 3/4 cup milk, 2 boiled eggs, 3 Strawberries

Meal 2 - steak with veges

Meal 3 - Chicken with veges

Meal 4 - Ww pasta with tuna/mustard

Meal 5 - Oats/whey/strawberrie p w/o shake

Meal 6 - 1 cup cc, 2 tbpsns pb, little bit of milk


Workout - Bicep/tricep

2 Hand Overhead Dumbell press - 60lbdumbell x 10
66lb dumbell x 8
71lb dumbell x 6

Dips - 3 sets 10/8/6

Tricep Pushdown - 85lbx10
100lbx 8
104lbx 6

Standing Alternate d.b curl - 22.5x 10
27.5x8
33lbx 6

Cable Curl - 75lb x 10
87.5lb x 8
100lb x 6


Comments- Been felling really ill lately, upset stomach, blocked noise, sore throat, heavy head. Really didn't wanna go to gym tonite but atleast i went and did something. Missed doing Incline d.b curl and cardio because i felt like ****.