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  1. #61
    Registered User JohnCyr's Avatar
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    Originally Posted by dabrian View Post
    Damn good job John!!! What a transformation, good luck the rest of the way.
    Thank you!
    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

    2019-07-16 - 288 pounds
    2019-12-20 - 191 pounds
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  2. #62
    Registered User shaneinga's Avatar
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    Good job John, I hope to be able to post something like this myself when I finally hit my goal weight. You are doing awesome man! Keep at it.
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  3. #63
    Registered User JohnCyr's Avatar
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    UPDATE PICS for Bodyfat and overall interest

    Hey guys! Thanks for all the kind words! Means a lot! Some of you, wither via pm or here or other threads have asked for relaxed/flexed shots or leg shots as it is hard to guess BF with all my tattoos so I took a few today. At this point, I really wanna start working hard on my legs to get more definition The muscle is there but theres some definition to be had! Gotta hot those squats and lunges! lol Keep in mind im new at poses and flexing so yeah..perhaps not maxium/optimal flex etc... But yeah.. nevertheless, i'm happy to be where im at and stoked to be working with one of the best in the industry tonight to get diet/workout/plan in check for the next few months!

    Front Relaxed:



    Back Relaxed:



    Front Flexed:





    Back Flexed:





    Side:

    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  4. #64
    Registered User JohnCyr's Avatar
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    And legs

    Legs:





    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  5. #65
    Registered User Picur's Avatar
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    How much were you losing a week with the 1800 calories?
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  6. #66
    Registered User JohnCyr's Avatar
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    Originally Posted by Picur View Post
    How much were you losing a week with the 1800 calories?
    Between 3 and 4 on average
    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  7. #67
    Spoon Pic Connoisseur adamsz's Avatar
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    Nice work man, keep at it
    My 1 year natty transformation thread --------> http://forum.bodybuilding.com/showthread.php?t=157144143

    My workout log --------> http://forum.bodybuilding.com/showthread.php?t=150448553

    Best Gym Lifts / Best Competition lifts (raw)

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  8. #68
    Registered User JohnCyr's Avatar
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    Originally Posted by adamsz View Post
    Nice work man, keep at it
    Thanks!
    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  9. #69
    Registered User Thrqne's Avatar
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    Wow, great job in 6 months!
    My Weight Loss Journey:
    Started On Feb 2012: 310 Pounds
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  10. #70
    I’m a dude, not a chick! Ace Corona's Avatar
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    Originally Posted by JohnCyr View Post
    Between 3 and 4 on average
    You were losing 3 or 4 pounds a week? Also, did you hit any plateaus when you got below 190? If you did, what was the solution?
    Fit Lord Crew
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  11. #71
    Registered User rusrious's Avatar
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    AWESOME FREAKIN PROGRESS!!!!


    Im air fist pumpin for ya Bro, Keep rockin it out, and get that 12 pack.

    Inspiration for sure, and for that, I must start working out again, BWHAHAHA

    was at 254 1 month ago, down to 232 now, and ready to ROCK!!

    You see, I yoyo between 200 and 250 every 3 years, ***.. Just lose the steam or life events.

    Thanks for pushin me back on the train John..



    Again, Freakin Awesome,
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  12. #72
    Registered User JohnCyr's Avatar
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    Originally Posted by Ace Corona View Post
    You were losing 3 or 4 pounds a week? Also, did you hit any plateaus when you got below 190? If you did, what was the solution?
    Yep, on average! First weeks was 6-7 lbs. Then 3-4... some weeks were 1-2... Right now, im averaging 1 lbs a week ish... I hit a few day plateaus... like 6-10 days where I would vary from lets say 195-199. To break these... I had a big cheat... went up to 203 the next day but went right back to diet and workout routine but gave it HARDER and then 7 days later I was 192 and kept losing...and didn't have a cheat till I stalled again. That's what worked for me and kept me from stalling long between two certain weights. But consistency and going back to the plan the next day was key.
    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  13. #73
    Registered User JohnCyr's Avatar
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    Originally Posted by rusrious View Post
    AWESOME FREAKIN PROGRESS!!!!


    Im air fist pumpin for ya Bro, Keep rockin it out, and get that 12 pack.

    Inspiration for sure, and for that, I must start working out again, BWHAHAHA

    was at 254 1 month ago, down to 232 now, and ready to ROCK!!

    You see, I yoyo between 200 and 250 every 3 years, ***.. Just lose the steam or life events.

    Thanks for pushin me back on the train John..



    Again, Freakin Awesome,
    Thanks bro!! Its easy to get lost in the steam of life events.. Especially life as an adult. lol. im 30, getting married in a few months... and today.. im starting a new challenge/journey of my own to be 10% BF for August 1rst then prepping for the stage for October 30th. Aint gonna be easy.. im a little nervous to be honest... lol... Marriage is stressful to plan and I hope I don't choke on my diet, especially hahaha. Having to give up that dirty Tim Hortons breakfast now.... hmmm.. lol.

    You can do this!! Keep your eyes on the prize!
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  14. #74
    Registered User JohnCyr's Avatar
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    Meeting with my new coach tonight and doing a 12 ply caliper test to see what my bf% really is and where I should improve most..then changing diet accordingly and workout routine as well.. Stoked as hell but also new sacrifices are coming in order to reach my goals.. letting go of certain things in my diet im attached to but yeah..part of the game! Eager to see what my new meal plan will look like.. he assured me I was gonna eat PLENTY! upping cals..hoping to shed pure fat at this point and keeping all the muscle. This coach is a true inspiration and knows exactly what he is doing...I think he's more stoked on my progress and the progress to come.. hell..he believes in me more than I do! lol
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  15. #75
    Registered User JohnCyr's Avatar
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    So just met with my trainer today and we did a caliper 12 ply test. Puts my bodyfat at 13.29% at 177lbs.

    Did a whole new workout routine 3 days on 1 off. Repeat. Killed it in the gym today..harder than i have these past weeks.

    Re did my diet and upped fats and proteins and lowered carbs. Cals are now at 2500 a day. Thats almost 800 more than the past 6 months. Let me tell you i am stoked!!

    Heres some shots we took today for reference. I am getting caliper checked every week for the next 2 months to keep track on progress and improvements. Only supplement added is zma.




    And food for 1 day. Cant say enough how stoked i am haha

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  16. #76
    Registered User hawkijustin's Avatar
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    You are me in every way right down to weight, age and starting date. Difference is I stopped working out around the new year and started eating like crap again and gained all the weight I had lost back. Im now one month back into it and let me tell you, im going harder than before because I know how far I could have been by now had I not stopped working out. I lift heavy and eat around 1800 cal a day now and im adding in 30min cardio a day on the bike because it seems to have helped you out.

    Any pointers or important info you learned that will help me along the way?
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  17. #77
    Registered User laguna80's Avatar
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    Awesome job man! Seriously inspirational!!!
    Sometimes, it's easy to forget that we would all violently murder each other if we couldn't obtain basic food and water.
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  18. #78
    On my way Mainer215's Avatar
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    Looking forward to watching your future progress John. you have come a long way in a fairly short period of time. Kudos.
    View my progress at http://forum.bodybuilding.com/showthread.php?t=154724503

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  19. #79
    United Till I Die! hellstorm2004's Avatar
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    Great! Awesome stuff!
    "I am not a man, I am Cantona" - Eric Cantona.

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  20. #80
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    Congrats! Extreme transformation man!
    1/01/15 205 lbs
    6/26/15 176 lbs
    ______________________________________
    8/01/15 173.6 lbs

    Goal Body fat %: 7.5%

    Fitness goals:
    20 pull ups
    1 arm chin up
    Front Lever
    Full Planche
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  21. #81
    Registered Loser pippen336's Avatar
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    So whats the scoop with raising cals so much if youre still cutting? I understand if you want to go slower but why such a big change?
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  22. #82
    Registered User JohnCyr's Avatar
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    Turns out ive been eating at a deficit from my bmr..not my tdee. Newb mistake. Going high fats and low carbs For this stretch. The goal is to be in a slighter deficit keeping as muck lean muscle on and tricking my body into thinking it needs to burn fat as energy source as im removing carbs from diet. Thats just for a week or two though. My bmr is 1900.. with cardio 5x a week ill still be in a deficit from my tdee.


    Originally Posted by pippen336 View Post
    So whats the scoop with raising cals so much if youre still cutting? I understand if you want to go slower but why such a big change?
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  23. #83
    Registered User JohnCyr's Avatar
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    DAY 4 Update with new diet and workout. Eating all the time but still shredding. Down to 174 this am and woke up seeing much more define abs on my stomach. Worked out 1 day on and 1 day off. Stoked!
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  24. #84
    Registered User abridgel's Avatar
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    Originally Posted by cerigitts View Post
    Of course they are normal results for someone being dedicated & consistent with diet & training, saying it's not is just some bull**** excuse for those who can't, when John has clearly demonstrated what can be done by a normal person.

    But not taking anything away from the hard work & dedication you've put in John, it's a great transformation.

    Don't be that guy - I recognize what he did was amazing - so amazing that it isn't normal. Not most people can keep up with that diet and training (5 days a week in the gym on very low calories and cardio sessions).

    I am not taking anything away from him - I just hope others don't look at his results and say "Hey I can do that to" and when they don't get frustrated and quit. I know some of you look at him and get inspired but for the one person that will actually replicate or come close to his results 10 more will fail.

    They need to know that it is okay to not blaze through it as Johnny did - that was his path, his journey. We will all get to where we want to be in time.

    I work out 3x a week weights for less than an hour. I eat around 2000 cals cause that is what I can do (and some days I cheat)- should I be upset that I can't do 4 hours of cardio and hit the gym 2 other times and cut my cals by 500 more? No cause this is my journey and I am perfectly fine with that.

    Do I wish I could do what he does - sure I do but it's just not in the cards for a 35 year old male married with 3 small kids and an around the clock job.

    Anyways back to John cause honestly I like his story.
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  25. #85
    Sam the Eagle Znik's Avatar
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    Originally Posted by abridgel View Post
    Don't be that guy - I recognize what he did was amazing - so amazing that it isn't normal. Not most people can keep up with that diet and training (5 days a week in the gym on very low calories and cardio sessions).

    I am not taking anything away from him - I just hope others don't look at his results and say "Hey I can do that to" and when they don't get frustrated and quit. I know some of you look at him and get inspired but for the one person that will actually replicate or come close to his results 10 more will fail.

    They need to know that it is okay to not blaze through it as Johnny did - that was his path, his journey. We will all get to where we want to be in time.

    I work out 3x a week weights for less than an hour. I eat around 2000 cals cause that is what I can do (and some days I cheat)- should I be upset that I can't do 4 hours of cardio and hit the gym 2 other times and cut my cals by 500 more? No cause this is my journey and I am perfectly fine with that.

    Do I wish I could do what he does - sure I do but it's just not in the cards for a 35 year old male married with 3 small kids and an around the clock job.

    Anyways back to John cause honestly I like his story.
    I agree and disagree, it's perfectly normal for someone who goes into it with everything he has. Anyone could achieve the same results if they put their willpower into it, most people spend several days watching the telly or surfing the web or whatever, some of that time can easily be spent in the gym. Get some sort of cardio device at home (step, stationary bike etc.) and you could do 30-60min of cardio every day at home if you wanted.

    Can everyone achieve it ? No, most people don't go into it with everything they got, cant handle the discomfort of being low cal (1600-1800 ain't that low though), don't want to give up their tv/internet/gaming/family time, don't want to give up their cheat days etc. or cant be arsed to go the gym often.

    Both scenarios are fine, some settle for less and there is nothing wrong with that, any change to a healthier lifestyle and weight loss is good no matter the pace.

    Anyone could achieve John's results, but it would require the willpower to do so, most don't so it's not a good idea to try unless you are damn sure you got the mental strength to do it.


    John: What's your new routine like ? PPL ? Also seems like your trainer is one of the few who are good with calipers, that bf% seems pretty damn accurate.
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  26. #86
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    Originally Posted by JohnCyr View Post
    DAY 4 Update with new diet and workout. Eating all the time but still shredding. Down to 174 this am and woke up seeing much more define abs on my stomach. Worked out 1 day on and 1 day off. Stoked!
    Nice

    at this rate.......
    I bet you can't wait to show it off for the 4th of July party right? LOL
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    Originally Posted by JohnCyr View Post
    Between 3 and 4 on average
    How long did this last for? I started at 262 and im at the lower 240s now and im doing 3-4 pounds aswell on 1800 calories strength is still good.

    Im hoping atleast to 190-200 until it slows down.. Im 5,8 22 years old
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  28. #88
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    Originally Posted by Znik View Post
    I agree and disagree, it's perfectly normal for someone who goes into it with everything he has. Anyone could achieve the same results if they put their willpower into it, most people spend several days watching the telly or surfing the web or whatever, some of that time can easily be spent in the gym. Get some sort of cardio device at home (step, stationary bike etc.) and you could do 30-60min of cardio every day at home if you wanted.

    Can everyone achieve it ? No, most people don't go into it with everything they got, cant handle the discomfort of being low cal (1600-1800 ain't that low though), don't want to give up their tv/internet/gaming/family time, don't want to give up their cheat days etc. or cant be arsed to go the gym often.

    Both scenarios are fine, some settle for less and there is nothing wrong with that, any change to a healthier lifestyle and weight loss is good no matter the pace.

    Anyone could achieve John's results, but it would require the willpower to do so, most don't so it's not a good idea to try unless you are damn sure you got the mental strength to do it.


    John: What's your new routine like ? PPL ? Also seems like your trainer is one of the few who are good with calipers, that bf% seems pretty damn accurate.
    Thanks. Took the words right out of my mouth!

    3 muscle groups : chest/tri/calves, legs/shoulders/abs, biceps/back, one day off and repeat. reps of 12 for most exercise and supersets mostly with some dropsets for arms.

    Diet is 2500 cals, high protein, high fat and low carbs( 50g and less) for 2 weeks. Then add carba slowly Back in.

    5x30mins cardio. NO MORE, no hiit. I went kayaking for 1h today..counts for 2x30 mins cardio.

    Supplements are still, omega 3, vitamins, protein sometimes and zma.

    My trainer is very knowledgeable And very humble in what he does. Im stoked to work with him!
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    Originally Posted by BRIAN10197 View Post
    How long did this last for? I started at 262 and im at the lower 240s now and im doing 3-4 pounds aswell on 1800 calories strength is still good.

    Im hoping atleast to 190-200 until it slows down.. Im 5,8 22 years old
    On average it was about all tge way till i reached 200 or 195.. then it slowed down to 2lbs a week..sometimes 1.
    Transformation Thread: https://forum.bodybuilding.com/showthread.php?t=177716261&p=1591136601#post1591136601

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  30. #90
    Registered User hiimnotcool's Avatar
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    very good progress.

    how much weight did you expect to have to lose? like, back at 260 if you were asked how you think you'd look at 175 would the mental image be close to what you look like now?

    also, i'm a big fan of your music bro

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