**Transformations from FAT to FIT**

[Craned]

I figured since we had a thread for transformations from skinny to mass that we needed one from fat to fit. We love to see the progress that people make and I think that this would be a great motivational thread for people trying to get started or stay on track. I'll post some first to help get things going. Thanks in advance to those who participate.

[friedrice683]

Holy **** man! THat is an AWESOME transformation



Routine, diet, please? Would love to know

[ONe21]

Very nice progress man, and killer tats

[metaphorically]

very nice.

[clark144]

how long did it take to get from fat to fit then?

[born.cs]

Yeah we need this thread and what an insipration to start off with!

[bigboi89]

What a f*ckin transformation!!! i'd rep if i could.

congrats my friend...enjoy all the poon that'll come

[Dblock]

Craned,
Great Progress and great thread,

Sub'd for motivational purposes...

[Ninjazn]

This needs to be stickied, especially when we get a lot of people posting their transformations from fat to fit. Amazing work.

[newedgepnoy]

Amazing! How long did that transformation take?

[Reseg]

Looking good!

[ny58]

excellent job man. . really impressive,...

heres my transformation of a 10 week cut from 205 to 189:

[D@K]

Motivational espcially since Ill start cutting july 1st!! Diet/routine? Would love to know

[AlabamaXMan]

excellent job man. . really impressive,...

heres my transformation of a 10 week cut from 205 to 189:

This is what I want to do. How do you do a 10 WEEK CUTT? I would like to go from 202 to 185.....

[BuckSpin]

Great transformation!

Awesome idea for a thread. I've posted these in another thread but since you asked for participants:

February 4, 08': almost 270 lbs
May 12, 08': 199.4lbs (Lost 70lbs in 13.5 weeks)
Current Weight: 195.4lbs

[yzrider400f]

Great transformation!

Awesome idea for a thread. I've posted these in another thread but since you asked for participants:

February 4, 08': almost 270 lbs
May 12, 08': 199.4lbs (Lost 70lbs in 13.5 weeks)
Current Weight: 195.4lbs

[b.spencer]

Great Job Craned. Looking awesome.

There are some fantastic guys on the site who have done amazing thing and inspired me to be better. That's for sure. Hope they stop by and post. Here's my change:

[robplaysgeetar]

excellent job man. . really impressive,...

heres my transformation of a 10 week cut from 205 to 189:

Yea man, what was the diet like on this cut? I have 15% bodyfat and trying to clean bulk, but need something just in case .

[IronLoader]

Great Job Craned. Looking awesome.

There are some fantastic guys on the site who have done amazing thing and inspired me to be better. That's for sure. Hope they stop by and post. Here's my change:

Brilliant stuff mate.

You really look 5 years younger than 33, where as before 38-40!

Good work

[Craned]

Holy **** man! THat is an AWESOME transformation



Routine, diet, please? Would love to know

Well lets see here. I'm gonna get flamed for this but right now I am taking in about 2000-2200 calories. I started off at 3000 and have worked my way down as I am losing. It's easier for me to hold onto weight at lower cals than it is for some people. Everyone is different and it was kinda like a trail and error thing for me to figure out what worked the best. I am also doing three days with my carbs around 60-80 and then one day where I will bump it up to about 180 and then repeat the cycle. I am getting the best results by cutting the carbs off at lunch. Also, broccoli is your friend (thanks mpipes). I am eating 4-5 cups a day and it is keeping me full thank god. Other than that I bascally eat oatmeal, eggs (I drink 1/2 pint of eggs white every morning and the other 1/2 before bed) 2 pieces of fruit each day, tuna, chicken breast, almonds (your other friend), steak, pork chops, turkey, cheese, asparagus, and last but not least natty pb (your friend and your enemy because it is so damn good. I may have forgotten a few foods but that is basically it. Oh yeah and and post-workout shakes. I know some of this information might not be perfect but it is what is working for me right now and I am always trying to learn new things about nutrition to tweak it. As far as cardio goes, I do 15 min of high-medium high interval training on a stairmaster or eliptical 5 days a week in the morning.

Workour routine:

Day 1: Quads and Hamstrings

Leg extensions 3x10
Front squats 3x10 (makes you stronger in other areas)
regular squats 4x10
leg press 4x10

straight-leg deadlifts 3x10
leg curls 3x10
standing leg curls 3x10

Day 2: Chest and tri

Incline dumbell press 3x8
Bench press 12,10,8,6,4 (go up each set)
Weighted dips 3x8
Fly machine 3x8
cable cross-overs 3x8 (do them high or low for whichever part of your chest you think that is lagging)

skull crushers 3x8
pushdowns 3x8

Day 3: Back and bi's

pull-ups 4x10
bentover rows 3x8
seated close grip rows 3x8
seated one arm rows on machine 3x8

standing curls 3x8
incline curls 3x8

Day 4: shoulders and traps

military or arnold press 3x8
front dumbell raises 3x8
side dumbell raises 3x8

upright rows 3x8
standing dumbell laterals 3x8
shrugs 4x10 (as heavy as you can go)

Day 5: bi's, tri's and calves

close grip bench 3x8
skull crushers 3x8
pushdowns 3x8
reverse grip pulldowns 3x10

standing curls 3x8
preacher curls 10,8,6,4
incline curls 3x8

standing calf raises 4x as many as I can
seated calf raises 3x8
calf raise on leg press 3x8

[ny58]

Yea man, what was the diet like on this cut? I have 15% bodyfat and trying to clean bulk, but need something just in case .

my diet was pretty much this daily: (biggest thing was cutting out all softdrinks and just drinking water all day everyday

4 egg whites 1 whole egg . .i packet of instant oats (weight control by quaker)l, 25 gram protein shake skim milk

chicken with hot sauce w/ veggie

gym

50 gram protein shake with skim milk

chicken meal with veggie

steak or chicken meal

snack natty peanut butter or cashews or fruit. . .

pre bed 25 gram protein shake skim milk

did P/RR/S workout program(link in sig) 6 days a week lifting. . 4 or 5 days a eweek of HIIT cardio (stationary bike or treadmill)

i actually did heavy drinking one or 2 nights a week (at least 20 beers a night) so i think my results coulda been alot better without that)

[Craned]

how long did it take to get from fat to fit then?

its about a 3 year difference between the pics. About a year and half of hard work. If I knew what I was doing back then I prob could have done it a whole lot quicker. I've learned a great deal from mistakes that I've made and I feel that it was the best way I could have learned it because I will never let them happen again.

By the way, thanks for all who are participating, I will rep when I get some more. There is some awesome progress on this thread so far.

[SmellySkunk]

Awsome results guys. Freakin awsome.

[ny58]

@ Bucksin and B spencer. . great ****ing job. . unreal. .

[brandoppsx]

Wow, these are some impressive transformations! I wish that I had pics from when I first started....

[xdougyx]

Heres mine: youve probaly seen it already, but enjoy

Before: at 275lbs


After: at 195lbs


My link to my tips and advice thread and also an article i wrote:
http://forum.bodybuilding.com/showth...ht=tips+advice

[andrewtaker911]

dam craned!!!! thats freakin awesome!! deff an inspiration and those tats r really sick btw, and spencer dude ur looking good! jus makes me wanna work harder to cut my weight.

[monenzad]

Congrads to everyone, keep up the great work. Threads like this keep me motivated I will post my fat to fit pics in about 2 months when im done my cut cycle.

[Terve]

Great Job Craned. Looking awesome.

There are some fantastic guys on the site who have done amazing thing and inspired me to be better. That's for sure. Hope they stop by and post. Here's my change:

hahahaha oh ****, ****ing amazing, just AMAZING

[BuckSpin]

@ Bucksin and B spencer. . great ****ing job. . unreal. .

Thanks! Its cool to hear that from a licensed PT!