**Transformations from FAT to FIT** Part 2

[JJ-]

subbing new thread

[KarmicEffects]

Awesome transformations guys! Keep up the hard work and reach your goals for 2012!!!

It's been almost 4 years since was told I was gonna have diabetes by age 25 and heart attack by age 35, had hypertension, would get sick like 4-5 times a year, etc. Only started getting into a "SERIOUS" lifting/running routine in March, but this site has been nothing but a positive influence on my life. I'm now at 116/72 BP, can run a 7MPH pace no problem where before I had trouble breathing up the stairs, Haven't caught a damn cold since like February, and I never want to stop. Going back to school for my Nutritional Science degree this year in the hope that I can help others do the same! Thanks to everyone who helped me with answering questions and whatever!

(335 Pounds / 37% Body Fat > 204 Pounds / 14% Body Fat)

[fullretardo]

here are my current progress, i remember joining the thread "jacked by 2012" so figure i'll post to hold my self accountable, still have afew more pounds of fat i wanna get rid of

first pic is 190lbs, second is current 158 wet, height is 5'6, and extremely happy that i have no stretch marks or loose skin, i damn near grew myself a neck , which i didn't have before, and i think i have abs, am i the only one that sees them?



any feedback will be gladly accepted

[DiceDece]

An older pic, at the end of my first cut in May



Since then I bulked, got up to 195, and just started cutting again a few days ago.

Mad props to the other people in this thread, that's what keeps me going.

[dynamiteroll]

went from 245 lbs in feb/march 2011 till now 167 lbs. should finish my cut in 3 weeks. pics coming soon!

[Champc98]

1 year, 6 months later:

[1obesebeast]

This is a very inspirating thread!!! Amazing transformations in here! Great job guys!

[hxcstunna]

Awesome transformations guys! Keep up the hard work and reach your goals for 2012!!!

It's been almost 4 years since was told I was gonna have diabetes by age 25 and heart attack by age 35, had hypertension, would get sick like 4-5 times a year, etc. Only started getting into a "SERIOUS" lifting/running routine in March, but this site has been nothing but a positive influence on my life. I'm now at 116/72 BP, can run a 7MPH pace no problem where before I had trouble breathing up the stairs, Haven't caught a damn cold since like February, and I never want to stop. Going back to school for my Nutritional Science degree this year in the hope that I can help others do the same! Thanks to everyone who helped me with answering questions and whatever!

(335 Pounds / 37% Body Fat > 204 Pounds / 14% Body Fat)

Any before pics (300+)? You're bodyspace progress pics show you going from normal to leaner.

[tiFemur]

here are my current progress, i remember joining the thread "jacked by 2012" so figure i'll post to hold my self accountable, still have afew more pounds of fat i wanna get rid of

first pic is 190lbs, second is current 158 wet, height is 5'6, and extremely happy that i have no stretch marks or loose skin, i damn near grew myself a neck , which i didn't have before, and i think i have abs, am i the only one that sees them?



any feedback will be gladly accepted

I see your abs. Keep up the strong work!

[hwaiting]

365!

Around 300

173 - 167

Start weight around 365 september 23rd 2010 - current weight as of this morning 167.4 More pic's in my bodyspace.

:O What's your routine like? Thats a HUGE drop within a year.. and you don't seem to have much loose skin? Awesome job!

[Hborno]

awesome guys! keep up the good work

[mac28024]

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1 year, 6 months later:
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Dude, your after pics are awesome! That's what I wanna look like when I grow up!

[tattdme]

This is my first post, but I have been doing some reading, started my more serious diet and little training with the new year. Hope to be posting in here soon as well. thanks for all the great motivation in this thread. As my starting weight is 403 lbs, down 20 from 2 months ago, but time to be more serious now.

[KarmicEffects]

Any before pics (300+)? You're bodyspace progress pics show you going from normal to leaner.

Unfortunetly, no. Highest I have is around 244 (ill edit and link it when I get home cause I'm on phone) but didn't think I was gonna get serious about it till March so started clicking then...only ones I have are face shots (like above) and very few at that cause I hated the camera (for obvious reasons lol)

[Jsixteen]

v inspirational pics

[pier39lab]

Thoughts on my transformation?

I know I've still got a lot of work... this is from Sept 2010 on the left, to Dec 2011. About a year of cutting, and then a month and half of bulking, since I knew the holiday was upcoming... I am really glad I did, because I maintained a very disciplined bulk and I think I made some gains, anyway.

Thoughts welcome...

Attachment 3984811

Sweeeet transformation brah! This picture will motivate a lot of people, I had couple transformation pictures on the wall like yours where I used to workout and without a doubt, the pictures kept me going and helped me keep an eye on what I ate. I lost a lot of fat by the end of the year.

[wanttolose485]

Sweeeet transformation brah! This picture will motivate a lot of people, I had couple transformation pictures on the wall like yours where I used to workout and without a doubt, the pictures kept me going and helped me keep an eye on what I ate. I lost a lot of fat by the end of the year.

Thanks a lot!! I really appreciate it! I wish my pic would show up as an embedded image... it does not, for me. :-\

[vinnydanks]

here is a timeline photo at various weight since august of last year of my 162lb loss

Damn man looks good what process worked for you?

[AlexE89]

I see a lot of people in the old thread suggesting lifting fairly heavy weight (8-10 reps) to increase lean mass and cut faster. But in my case I have a few screwed discs in my lower back and really bad joint problems due to obesity and improper form in the past. Have any of you guys seen good results Sticking to the 12-15 rep range? How should I adjust diet, since im not going to be lifting heavy should i stay with a higher protein diet? AWESOME FREAKING WORK DUDES!

[wanttolose485]

I am not sure if you're suggesting a correlation between heavy weights and 8 - 10, or not. The weight should be heavy regardless of the amount of reps... but in general, I see usually 8 -12, and I try to stick to that. If a person is capable of doing 4 sets of 15 reps with a given weight, then the weight is not heavy enough - that is the general standard.

As far as tips for you... I would start out very light-weight. You may have to avoid certain exercises, based upon how badly your back, et al. are messed up. Perhaps also consult a chiropractor to fix some of that. And then, just ease into the exercises, gradually using more weight as you are able.

Know, also, that doing these kind of exercises properly can fix many of those problems. I was starting to develop many aches and pains, and joint things, when I started a little over a year ago. I no longer have any of those issues... and my BP and pulse have dropped considerably, to boot.

Good luck!

[m310]

Here what I managed so far. Not quite there but there was about a years progress.



Looking to finish up this year.

280 - 200

[topper1]

My shirtless photos seem to have mislead a few people. If you look closey my lower stomach is in fact covered up and I most certainly do have some loose skin there. Just wanted to clear that up since I have some msgs and reps from people telling me how great my skin looks.

[JoshuaCMink88]

Hey guys im starting out on the kris gethin transformation tomorrow anyone think its to much starting out im 271 and i wanna hit 200 this year let me know what you guys think i should be doing instead ty!!!!!!

Mink

[azurejer]

Getting in on the new thread!

[woodie2007]

1 year, 6 months later:

Awesome mate, what was your diet looking like and routine? congrats

[JoshuaCMink88]

hey guys i decided that since im so big right now starting a extreme transformation like kris gethin 12 week is a lil to much right now but can anyone give me a 3 day a week split for a mass overhaul?
im 271 now goal is 200 by summer

[tattdme]

on post #115, What is your diet and routine going through this transformation, I am much larger, and its hard to do this kind of things. BUt im sticking to my guns. Actually started the slim in 6 DVD with my wife 2 days ago, hopng to see some changes soon

[robertk232]

Hey guys im starting out on the kris gethin transformation tomorrow anyone think its to much starting out im 271 and i wanna hit 200 this year let me know what you guys think i should be doing instead ty!!!!!!

Mink

It's a great program, but it is intense! So I can see why you may not be the best plan for a true beginner. I say try it though... and push yourself. I literally could barely walk for 2-3 days after one of the leg workouts in week 3 or 4. It was brutal. I was just stuffing my face with carbs and protein in an attempt to fuel the recovery. I like the program a lot. It can be a bit time consuming as well depending on the workout.

[JoshuaCMink88]

It's a great program, but it is intense! So I can see why you may not be the best plan for a true beginner. I say try it though... and push yourself. I literally could barely walk for 2-3 days after one of the leg workouts in week 3 or 4. It was brutal. I was just stuffing my face with carbs and protein in an attempt to fuel the recovery. I like the program a lot. It can be a bit time consuming as well depending on the workout.

yeah i might try it after i lose about 20-25lbs does anyone rec. any other work out routine on here? for a beginner.

[Champc98]

Awesome mate, what was your diet looking like and routine? congrats

Thanks bro.
From my thread:

From the before pics, I bulked for a few more months, then cut. When I was bulking I tried to keep my calories around 3-3.5k and my protein at or above my body weight, simple as that. Of course, I made sure to get a good portion of my calories from eggs, chicken, tuna etc to keep my protien intake in check. The rest I got from foods like brown rice/bread/oats/milk. Cant give an exact diet cause it changed a lot.

Supplements while bulking:
Whey
Orange Triad (Multivitamin)
Fish-Oil
Creatine
Caffiene Pills/Occasional Pre-workout

As for cutting, I kept a very strick diet. Started off at about 2.5k calories and I tapered down as my weight loss stalled.
Great article on cutting by Layne Norton:
http://www.simplyshredded.com/layne-...ting-diet.html
I didn't do any special weight loss diet, just stick to the basics, stay strict, and keep lifting heavy even while you're cutting.

Supplements While Cutting:
EC Stack (Info: http://www.hotnfit.com/ecstack.htm) (Thermogenic/Muscle Preservation)Highly recommended
Lean Xtreme (Non-stimulant fat burner)
Creatine (Muscle/Strength Preservation) (Dropped creatine the last few weeks of cut, loss excess water weight and looked even better, while it helped preserve my strength/muscle while cutting)
Orange Triad
Fish Oil
Main thing about cutting is your mental strength, create a solid diet and routine, STICK TO IT, and you will see progress.

As for my routine while bulking I followed a simple bodypart split
Monday: Chest
Tuesday: Back
Wednsday: off
Thrusday: Shoulders
Friday: Legs
Saturday: Arms
Sunday: off
I also did Layne Norton's Power/Hypertrophy for a few months:
http://www.simplyshredded.com/mega-f...ated-2011.html
(Definitely recommend this program, saw great strength/size gains)

While bulking even when I was doing the bodypart split, I always made sure to start each workout with a heavy compound (ex. Bench Press on chest day, Squats on legs, Barbell rows on back, Barbell curl/Weighted Dips on arms, military on shoulders) which at trained I at a low rep range (ex 3x5, 1x5, 5x5) and tried to progress in weight weekly. We all know the importance of compounds.

While cutting I just went back to a bodypart split because I was most comfortable with that. And I kept the heavy compounds at the beginning of each workout and STILL tried to add weight every week and pushed myself. I gained strength for a good portion of my cut, then of course that stopped and I plateaued/lost a bit of strength, as my weight loss progress continued, which is expected when you cut. But I wasn't disappointed with how much I kept at all.

I finish cutting a few months ago and have been lean bulking.