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  1. #1
    Is not Nick Medici. NickM205's Avatar
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    Ask a 29yo who lost 60+ lbs of bodyfat and gained muscle in 2010

    Before: 274lbs
    After: 212lbs

    The work has just begun..but I learned alot in this process and I'd be happy to answer questions
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  2. #2
    being old rules retiredrunner's Avatar
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    Damn good job man. How long did that take?
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  3. #3
    Is not Nick Medici. NickM205's Avatar
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    Originally Posted by retiredrunner View Post
    Damn good job man. How long did that take?
    started in December 09

    after pic was taken end of August
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  4. #4
    being old rules retiredrunner's Avatar
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    Nice. Where you going from here, bulking?
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  5. #5
    Registered User KwiTT's Avatar
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    how was your calorie intake like?
    did you just "recomp" and try to maintain throughout?
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  6. #6
    Registered User saint sinner x's Avatar
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    Originally Posted by NickM205 View Post
    Before: 274lbs
    After: 212lbs

    The work has just begun..but I learned alot in this process and I'd be happy to answer questions
    Superbly well done. WHat was your diet and cardio like? and your workout routine like? How many lbs were you losing per week would you say? and did you had any cheat meals?
    "Man is pupil, Pain is his teacher"

    - Chinese Proverb
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  7. #7
    WAIKIKI SNEAKY! UxDOWN's Avatar
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    Great job! I would also want to know how your training and diet was through your transformation.
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  8. #8
    coke and hookers? IIFYM Verbalcody's Avatar
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    Awesome Job, hombre

    I'd like to know what your workout/cardio program/calorie restriction was

    Peace
    He learned no lessons
    He acknowledged no mistakes
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  9. #9
    Gettin Huge 1lb At A Time wshiller's Avatar
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    Very nice job man. I started at the same time as you, weighing in at 240, and now weigh in at 160. Granted I'm a skinny mofo now and I'm working very hard to add back weight as muscle. I wish I had pics of when I was 240, but at the time, I was too embarrassed to take any. Congrats on your transformation, and keep up the good work!
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  10. #10
    Registered User mralex2's Avatar
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    Good job - Post up a sample diet.. please.
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  11. #11
    Registered User Chuck2600's Avatar
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    Awesome job, did you do cut and bulk phases or did you gain most of that while cutting?
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  12. #12
    Registered User TougeWarrior's Avatar
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    amazing progress, i have huge respect for you
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  13. #13
    Registered User cliff7474's Avatar
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    awesome job man! Feels good doesn't it?! I started this year at 296 in March...Today 204. Keep up the good work!!
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  14. #14
    Is not Nick Medici. NickM205's Avatar
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    Originally Posted by retiredrunner View Post
    Nice. Where you going from here, bulking?
    Yes. Slow clean bulk through winter, followed by some maintenance, and then a 16 week cut leading into next Summer

    Originally Posted by KwiTT View Post
    how was your calorie intake like?
    did you just "recomp" and try to maintain throughout?
    Yeah, I kept my protein high the entire time. 250g+ per day. Some days spiking well into high 300's (after leg day etc).

    I always rotate cals. Each day is alittle different. I did not say...X amount every single day. Days before, and days after Legs, or Back, I would spike cals and off days I would eat alittle bit less, especially carbs.

    I started off around 3500-3000 per day and by August was going around 2400/2200 per day. I always aimed for protein to be atleast 40% of my cals, very oftein 50%+

    Originally Posted by saint sinner x View Post
    Superbly well done. WHat was your diet and cardio like? and your workout routine like? How many lbs were you losing per week would you say? and did you had any cheat meals?
    My cardio was minimal. If i hit a plateau, I would introduce 2 or 3 days per week, of maybe 20mins on a bike, until things started moving again.

    For about 3 months or so, towards the end, i was doing 45min walks with a 50lb weight vest on, 2 or 3x per week.

    I rarely lost more than 2lbs per week.


    I did 2 routines this year.

    M - Chest/Tri's
    T - Abs/Calves/Forearms
    W - Shoulders
    Thr - Off
    F - Legs
    S - Back/Bi's
    S - Off

    2 Days on, 1 Day off
    Day 1 - Legs
    Day 2 - Shoulders/Tri's
    Day 3 - Off
    Day 4 - Back/Bi's
    Day 5 - Chest
    Day 6 - Off
    Day 7 - Repeat Day 1


    If you have seen DY's vids on bb.com, i followed a similar style, final sets to failure, and alot of intensity. Rarely did reps over 12, except for a 6 week period in May/June I did 12-15 just to change things up for a bit.

    I tried to do as much as I could with free weights, Squats, BB Rows, Bench press, military press etc. And machines only when necessary.
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  15. #15
    Is not Nick Medici. NickM205's Avatar
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    Originally Posted by mralex2 View Post
    Good job - Post up a sample diet.. please.

    A sample would be:

    7am - 2 scoops ON whey, 1 slice wheat bread, 8oz fat free milk
    10am - 2 or 3 scoops of Muscle Milk in water or same meal as 1pm
    1pm - 8-10oz chicken breast, fish, lean steak or ground beef - 1 cup of veggies (broccoli, green beans, corn, carrots, etc) and 1/2 to 1 cup brown rice
    330pm - Same as 1pm
    530pm-ish Preworkout - big ol slice of whole wheat, or pumpernickel bread w/ some natty pb and 1mr or another preworkout
    6pm - Train
    730pm - 2 scoops of whey, quick digesting carb source like Carb Slam etc or banana & pineapple juice
    930 - 2 whole eggs - 10 to 12 egg whites
    1030-11 - Bed
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  16. #16
    Registered User KwiTT's Avatar
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    awesome keep it up. repped.
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  17. #17
    Registered Amuser FrozenMercury's Avatar
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    Well done man
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  18. #18
    Bagelbrah hgering's Avatar
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    good job man, i was at a similar weight and lost 60+, but you look way better after your cut than i did
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  19. #19
    Registered User mommatosam's Avatar
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    Wow you did great!
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  20. #20
    Registered User Mikeyboy909's Avatar
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    very inspirational, keep it up!
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  21. #21
    Is not Nick Medici. NickM205's Avatar
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    Originally Posted by saint sinner x View Post
    Superbly well done. WHat was your diet and cardio like? and your workout routine like? How many lbs were you losing per week would you say? and did you had any cheat meals?
    Sorry I missed this..

    Yes, I had a weekly cheat meal. Usually on a Saturday or Sunday night. I didnt go crazy, like eat an entire pizza or 10k cals or anything.

    I would usually have something I enjoyed, like italian/pasta or a homemade burger or 3 and some fries etc. Once in a while it would be something like Mexican, or a meal in a restaurant.
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  22. #22
    Registered User maxedout916's Avatar
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    Damn bro...great work! Motivational for sure!
    "500 fights, that's the number I figured when I was a kid. 500 street fights and you could consider yourself a legitimate tough guy. You need them for experience. To develop leather skin. So I got started. Of course along the way you stop thinking about being tough and all that. It stops being the point. You get past the silliness of it all. But then, after, you realize that's what you are."
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  23. #23
    Registered User fatlazyslob's Avatar
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    Bro I lost a little over 50lb's and still don't look as good as you, good job bro.

    Same height also.

    My damn genetics, i'm gonna be a skinny-fat foreva!!!! roar !!! Great job bro.
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  24. #24
    Is not Nick Medici. NickM205's Avatar
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    Originally Posted by fatlazyslob View Post
    Bro I lost a little over 50lb's and still don't look as good as you, good job bro.

    Same height also.

    My damn genetics, i'm gonna be a skinny-fat foreva!!!! roar !!! Great job bro.

    Stay after it man, don't give up now

    Thanks for the compliment.
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  25. #25
    Registered User Lucas29's Avatar
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    Originally Posted by wshiller View Post
    Very nice job man. I started at the same time as you, weighing in at 240, and now weigh in at 160. Granted I'm a skinny mofo now and I'm working very hard to add back weight as muscle. I wish I had pics of when I was 240, but at the time, I was too embarrassed to take any. Congrats on your transformation, and keep up the good work!
    Wow! I started out almost the same weight as you (243) and am a couple inches shorter, and I can't even imagine what I would look like at 160. I'd like to see some pics of your transformation. I'm currently at 193 as of today (50lbs lost in 4 1/2 months) and I was thinking 180 would be about as far as I'd ever want to go down.
    Inspiring though, none the less!
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  26. #26
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    Scar on right hip isn't a stomach staple is it? I hope it's not; that would really uninspire me. Why eggs at night rather than morning; not a big eater in the morning? Did that have any influence on your sleep patterns, eating like a dozen eggs at night? I myself can hardly eat anything more than two eggs or so, so I was wondering if it helped taking in the protein at night instead... Regardless, you've done a great job, keep it up.
    Weight loss competition between coworkers (started at 180 lbs):
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  27. #27
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    Wow! awesome work! You did great! Keep it up!
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    good job bro, inspiring
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    Originally Posted by sandersonlax05 View Post
    Scar on right hip isn't a stomach staple is it? I hope it's not; that would really uninspire me. Why eggs at night rather than morning; not a big eater in the morning? Did that have any influence on your sleep patterns, eating like a dozen eggs at night? I myself can hardly eat anything more than two eggs or so, so I was wondering if it helped taking in the protein at night instead... Regardless, you've done a great job, keep it up.
    That is an appendectomy scar from when I was 20.

    I hate going to bed hungry, and egg whites are low in fat and dont have any carbs, and will digest slower than a whey shake. So they served me well as the last meal of the day. They are still my last meal of the day usually. It never bothers my sleep at all.

    I am not a morning person, and have no motivation to cook a meal first thing in the morning. I try to sleep as late as possible.
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