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  1. #1
    Registered User MD792's Avatar
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    Seven months later

    Hello everyone. I began my fitness regime at the tail end of June 2016. Seven months later, here is my progress. At the time I was doing very little of anything in terms of exercise and I didn't give much of a damn about nutrition. I was the guy who was always up to order Chinese food for lunch then grab half price appetizers the same night. Alcohol I'd down at least a loko or two, plus whatever I ended up drinking at the bar. Since then I've focused mainly on smart choices and meal planning, as well as consistently hitting the gym around 2-3x per week. I've recently stepped up my nutrition to include more consistent meal planning with a goal of 40/30/30 Protein/Carb/Fat ratio and increased my gym time to 3-4x per week with a focus on volume and feeling the contraction of my muscles rather than just throwing up weight. I have a slight imbalance in my shoulder/scapula due to a car accident a few years ago that I used as an excuse for far too long, yet my progress has been very much solid. Attached are a few pictures. My goal is to cut down to around 130-135lb (woke up at a hair over 146lb this morning) around/before May and then continue into a lean bulk. Any advise, comments or questions are welcome and appreciated. Thanks for listening to my story.


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  2. #2
    Live Young ~ Die Free Diamhea's Avatar
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    Great work, this is how beating skinnyfat should be done!
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    Registered User SmokeyNYY's Avatar
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    Not bad. You want to cut down to 130-135?!?! You must be really short. Seems excessive.

    Check out my transformation in my profile. Around same time frame (6.5 months). I am trying to cut down to 155 but anything below that seems like I will just be losing too much muscle.
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    Registered User Fran1211's Avatar
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    good job man ! Biceps starting to pop out ! Keep going
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  5. #5
    Registered User MD792's Avatar
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    Originally Posted by Diamhea View Post
    Great work, this is how beating skinnyfat should be done!
    Thank you, that means a lot. I've "dieted" before and lost some weight but realistically I was never committed like I am now and was prioritizing losing weight rather than losing fat. I've attached a photo to show the difference between me at a previous 150 and me at the current 146. When people ask me about how I keep progress I encourage progress pictures because honestly the scale tells a very different story and it can sometimes be difficult to see that.

    Originally Posted by SmokeyNYY View Post
    Not bad. You want to cut down to 130-135?!?! You must be really short. Seems excessive.

    Check out my transformation in my profile. Around same time frame (6.5 months). I am trying to cut down to 155 but anything below that seems like I will just be losing too much muscle.
    Damn man that's some serious progress yourself! I love the fact that you're wearing what seems to be a Fitbit in your current photo. It's awesome how effective tracking our habits can be. To be honest I'm not really focused on what weight I am but I believe I'm somewhere between 18-20% BF at the moment and once I hit between 12-15% I would like to begin lean bulking. Those figures were just (likely poor) assumptions on what weight that would reflect. That said, I'm just around 5'8 so it's entirely possible they could be ballpark correct!

    Originally Posted by Fran1211 View Post
    good job man ! Biceps starting to pop out ! Keep going
    Thanks man! The biceps have definitely shown some improvement, I find it hard to see day to day but when I check back on myself it's clear there's a difference. They are definitely one of the major keys help me feel the mind-muscle connection that has recently made more of a difference in my routine and how I proceed with my workouts day to day.

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  6. #6
    Live Young ~ Die Free Diamhea's Avatar
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    Yes, it's very important to take pics. Many people don't realize this.
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  7. #7
    Common sense/moderation. gbullock32's Avatar
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    Vein in your left delt starting to pop out, great progress OP.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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  8. #8
    Registered User chefangelo's Avatar
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    The torso progress is seriously impressive. Great job man!
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  9. #9
    Registered User MD792's Avatar
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    Originally Posted by gbullock32 View Post
    Vein in your left delt starting to pop out, great progress OP.
    Thanks a lot man, definitely something I look forward to when I get a pump haha. And for what it's worth your signature is absolutely true. Definitely something I took for granted for a long time but at the end of the day having learned to accept that long term progress was more important than instant success is worth the time it took to get there.

    Originally Posted by chefangelo View Post
    The torso progress is seriously impressive. Great job man!
    Thanks! I am fortunate to have good genetics that have assisted my core progress and it definitely pushes me to go harder and stay vigilant against my former bad habits.
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  10. #10
    Registered User SmokeyNYY's Avatar
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    Hah yes. This fitbit is friggin awesome. Got it for Christmas and it has upped my motivation even more. Some days I am buring 4k+ calories. Think my max was 4400. This is with a diet of around 2500-2700 calories per day. It is pretty excessive but how I got such an insane transformation in a few months.
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  11. #11
    Registered User Friendly300's Avatar
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    Good job, keep it up
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    Registered User Friendly300's Avatar
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    Originally Posted by SmokeyNYY View Post
    Not bad. You want to cut down to 130-135?!?! You must be really short. Seems excessive.

    Check out my transformation in my profile. Around same time frame (6.5 months). I am trying to cut down to 155 but anything below that seems like I will just be losing too much muscle.
    Don't think it's that bad if he's sub 5'8. It sounds ridiculously lean on paper, but my guess is he wants to get super lean
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  13. #13
    Registered User SRB98's Avatar
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    Good job, never give up!
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  14. #14
    Registered User MD792's Avatar
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    Thanks guys. I am 5'8 146 so with the rough assumption that I'm currently around 18% I have 120lbs lean mass and 26lbs of fat. This should mean that at 135 with no lean muscle loss I would be around 10-11% so the plan is to lean bulk from there up until I need to consider a change.
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  15. #15
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    Keep up the good work.
    Be Healthy, be Functional, be Fit.
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  16. #16
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    Good job bro keep working and you will reach all your goals.
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  17. #17
    Registered User MD792's Avatar
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    Updated progress pics. Really happy with how my backs progressed in the past two months and also amazed that I used to be so overweight and out of shape!


    Dec 2016 and Feb 2017 Front


    Dec 2016 and Feb 2017 Back


    June 2016 and Feb 2017 Back


    May 2014, June 2015 and Feb 2017. All I can say is thank god I'm consistent and goal oriented now!
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  18. #18
    Registered User Fran1211's Avatar
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    You certainly know what you are doing ! These are some fine results !
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  19. #19
    Registered User MD792's Avatar
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    Thanks a lot guys. I consistently am surprised by the progress. Gotta keep it going!
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  20. #20
    Registered User cr4igyj82's Avatar
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    Great Job, on your back in particular!
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  21. #21
    Registered User Tomzazo's Avatar
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    You're doing great, bro! Might I say that its also refreshing seeing someone making good progress shots. Too often I see people take a relaxed/not flexing before pic and then an after pic where they're flexing and under godly lighting; it's so annoying. Progress pics should be like this: the same pose and same lighting.
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  22. #22
    Registered User Csoto282's Avatar
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    Your progress has actually gave me motivation. If you don't mind me asking, what's your diet like ?
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  23. #23
    Registered User Time2GrowAgain's Avatar
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    Excellent progress. Trying to continue my progress and try and get a similar look at 150ish in the future. Gotta learn to live with seeing the scales only go up slightly every few weeks.

    Really impressive effort, you look great.
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  24. #24
    Registered User Drudge's Avatar
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    Slow, steady and most importantly staying consistent is the right approach. Great job and stick with it
    PWA
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  25. #25
    Registered User MD792's Avatar
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    Update post!

    Really sorry about everyone who I haven't responded to, I didn't even realize people had been commenting. In order:

    I try to keep my progress pics as close to each other as possible because they're the only way I really keep track of myself. I've learned over the years that just because the scale is going down doesn't mean you're losing the weight that you want to be losing. I've yoyo'd before between 150 and 170 and only this past year has the drive to consistency really kept me going.

    Diet wise I track everything I eat with MyFitnessPal as well as weigh myself every morning and through that was able to find my maintenance level of calories and do some math to see what I would see results on both gaining and cutting. I cut down to 145 then gained to 150 and as of this morning am the leanest I've been at 141 on the dot.

    I basically try to make sure I hit at least a gram of protein for every lb of lean body weight I have (calc'd around 119lbs) and other than that look at it from a weekly standpoint. I don't deprive myself but 5-6 days a week I am eating the same old meals of oatmeal, chicken breast, greens, etc. I also incorporated intermittent fasting due to the fact that I prefer larger meals and it allows me a greater deficit which I enjoyed. This sounds all over the place but I can elaborate more if there's any interest.

    From March until April I bulked up from around 142 to 150, sat around maintenance for the first half of May and then the past two weeks I've done a cut between 700-1000 cals under maintenance (2100) which has resulted in a large shedding of water weight and some not so obvious fat loss. I say not so obvious because at this point I rely on other people to judge my progress pictures since it's very hard when you see yourself daily, as I'm sure tons of others have experienced.

    Attached below are pictures from 4/19, 5/1 and 6/8, as well as a picture I took back when I started to gym in work clothes versus the same work bathroom on 6/8. Pretty crazy to see such a drastic change but hey I'm not complaining. Right now I'm trying to cut down to 10-12% and after that I will reverse diet into a slow bulk with the ultimate goal of hitting a lean 150lb by next year.

    I hope everyone else is doing well, thank you for taking a look.



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