RandyMCFlabs Trip from 310lbs to 200lbs

[safcpaul]

Mate that's crazy fluctuations over the years. You're going to look decent at the 200 mark. If I was you I would cut to 200 and then I would do a recomp eating around maintenance in a very slight deficit focusing on progressive overload. If you look at my pictures on my body space from July when I was 196lbs and now 5 months later I'm 191lbs. I'm recomping currently and my lifts are increasing still while losing fat and putting on muscle

[RandyMcFlab]

even more crazy if i put the 310lb picture in! but yeah it is, im glad to have new consistency

I have a feeling I will need to go lower, but i think if i get to 180lbs I should be fairly lean, maybe 170 to be decently lean.

Thats some great progress there mate! I did have my heart set on a bulk after i finish this weight loss - that said i have been making strength gains on a calorie deficit so i should do too on maintenance also.

Just need to get these next 50/60/70 lbs out the way.. Am half way at least.

[RandyMcFlab]

Time for 12 week progress photos, 238 lbs now, still have a long way to go before being lean - you wouldn't guess that I have more muscle now than at the start but i do for sure, lifts are in some cases triple from the start - there is some mind muscle progress there that accounts for some of that but i literally have more muscle now than before, until im lean it wont show but my arms have waaaay less fat on them.....Next 12 week update is a big one as it will be my first year complete

[JSim83]

Good job , That is already quite massive difference. Keep going man!

[safcpaul]

Massive difference mate your belly is disappearing

[RandyMcFlab]

Cheers lads!, 2021 is going to be the year i am rid of the damn thing!

[safcpaul]

How was xmas day mate

[RandyMcFlab]

Great day thanks mate, sat here with a whisky now and have pigged right out, weighed myself and some how i have gained half a stone lol...im sure its alot of water weight - back on it tomorrow, all christmas food left over has gone in the bin.

Hope you had a good one mate, looking forward to 2021 now!

[RandyMcFlab]

Weigh in today, week 41

Start weight - 22 stone 1 lb

Last week Weigh in - 17 stone 0lbs

Current weight - 17 stone 2.1/2lbs

Total Loss to date - 68.1/2 lbs


Ok so this is the final weigh in for the year, the damage over the Christmas period was 2.5 lbs. Thats not to bad! totally worth it to make the most of it - scales did say 7 lbs at first but as expected mostly water weight.

This year has been a good success weight loss wise, 2020 was the year i cracked it starting in march. Total weight loss has been 68.5 lbs, strength has tripled (and stalled) my belly has gone down 11" , and my peak flow meter reading has gone from 470 to 610 so lung power massively increased even though I have done little to no cardio. BMI is down from 43.7 to 33.6 so have lost over 10 BMI. plus all the stuff i cant see like cardiovascular health, visceral fat ect.

I no longer feel at risk from covid and that was my initial goal, now I want to make 2021 the year i get in better shape, I will have some loose skin issues but in time and with a few bulk and cut cycles hopefully i can minimise this.

My goal is to drop to at least 200 lbs, and ideally beat that to 190lbs. I am going to eat 2100 calories on workout days and 1950/2000 on rest days. Pretty strict and probably a tad on the low side but I just want this done now so i can start to eat at a small excess and focus on strength and muscle gains..

Roll on 2021

Thanks to you guys who regularly check in , I appreciate the support.

[safcpaul]

Fantastic mate. Hell of an achievement. Shall be following your continued progress in 2021

[RandyMcFlab]

Thanks mate appreciate it

[AlexSays]

Happy new year and christmas and all that!!!!!!

You are still smashing it dude, well done for keeping christmas so moderate, that's always a danger that a holiday binge is the beginning of the end!

You've lost so much weight and achieved so much, looking forward to more successes in 2021 with you all the way

[RandyMcFlab]

Cheers mate, Christmas was fun but im glad to have it over with and be back in routine (mainly to prove to myself i am capable of doing that and not going back to old ways!)

Thanks for your support Alex, deffo looking forward to what I can accomplish in 2021! this blog and you guys have really helped me.

[RandyMcFlab]

Deer diary

Ok lockdown is getting expensive, RIP credit card - just ordered a pair of 45kg hex dumbbells, can only use them for maybe squats and farmers carry for now...but i remember saying that about the 30kg ones and now im benching those for sets of 10 so hopefully i can work up to them for other exercises..my ultimate long term strength goal is 50kg dumbbells benchpress for a set of 10.

Have to stick with dumbbells for benchpress due to shoulder issues - keeping my elbows tucked in close to my body and holding the dumbbells in almost a neutral grip, however with more stretching, warm up and ice after workout I have found my shoulder has been better (touch wood)

Maybe this is my age coming into play - i remember going in the gym and going strait into working sets in my 20s with no problems...seems that isnt the case anymore lol..

in time will get the 40kg and 50kg ones,

current fixed dumbbells now in KG pairs of 5,8,10,15,17.5,20,25,30,35,45 + Olympic barbell set with 145kg total inc bar...dont have a rack for the dumbbells so the room is covered in the things lol..

weights have cost me close to 3k and thats at retail prices not ebay markups - that said home gym is pretty freaking good now. I make out that 3k is acceptable if i use this gear over the next 25 years its nothing to worry about.

[safcpaul]

That's a great set of weights that mate. Well worth the investment in my eyes. Also that's a good bench press doing the 30s for sets of 10

[RandyMcFlab]

Cheers mate, i never thought id spend so much but with this lockdown situation i feel it has certainly helped me progress much better and i intend to be in this for the long haul. Thanks i am pleased with that as its the strongest i have ever been im going to duct tape to 1.25kg disks to each one and have a go at 32.5.

[brit-iron]

Holy s==t you had a very successful 2020 mate, well done! Great lifting on DB bench too! That's an impressive amount of Dumbbells you've acquired. Totally with you on shoulder health using dumbbells, since switching to them my shoulders have been great tbh.
All the best for 2021 mate.

[AlexSays]

So jealous and mirin your weight set. Don't even want to imagine how much a set of 45kg DBs would cost, fix weight are always so expensive. Well worth it though I'd imagine

Ahhh that 50kg DB bench press dream. We'll make it there don't worry. I remember feeling like such a G when I first put up those 30kgs. Sucked being part of the 20s club :P

[RandyMcFlab]

Cheers brit-iron! it has been a great year for me, the mad thing is how different things would be after a year more of lockdown bingeing - I would be 350lbs right now had i not started. Thanks though mate -yep the DB benchpress is awesome and i will be sticking to it exclusively for benchpress.

Its a great set Alex though the misses moans it takes up to much space lol, the 45s were bloody expensive but I just got a cancelation email as they out of stock :/ Looking at about 260/280 quid though! It does feel great to be pressing those 30s - I remember back in the day only benchpressing 50kg including barbell and quite a bit less for dumbbell benchpress so 30s on the db bench is good for me.

Weigh in today, week 42

Start weight - 22 stone 1 lb

Last week Weigh in - 17 stone 2.1/2lbs

Current weight - 16 stone 13.25lbs

Total Loss to date - 71.3/4 lbs

Great loss this week, really please to be seeing a 16 at the start of the weight for the first time in years - the 17 stone was a hard nut to crack for me - felt like i was there forever! but its gone now, onto the 16s!

[safcpaul]

Nice one randy great start to the year

[RandyMcFlab]

Cheers Paul, glad to be rid of the gained christmas lbs and back on track!

[AlexSays]

Just received a supply drop, which awesome fukker might have sent it?! :P

[RandyMcFlab]

Haha awesome mate, glad it got to you safe and sound! They weigh about 2kg each i think so totally solid.

[RandyMcFlab]

Weigh in today, week 43

Start weight - 22 stone 1 lb

Last week Weigh in - 16 stone 13.25lbs

Current weight - 16 stone 11.50lbs

Total Loss to date - 73.1/4 lbs

Good week this week, have been a bit stricter with calories staying at exactly 2000 on non workout days and 2200 on workout days. 16 amd a half stone is not far away now! I was stuck in the 17 stone range for what felt like ages so hopefully the 16s will go quicker.

[safcpaul]

Nice mate you're absolutely flying

[RageRoolz]

Weigh in today, week 43

Start weight - 22 stone 1 lb

Last week Weigh in - 16 stone 13.25lbs

Current weight - 16 stone 11.50lbs

Total Loss to date - 73.1/4 lbs

Good week this week, have been a bit stricter with calories staying at exactly 2000 on non workout days and 2200 on workout days. 16 amd a half stone is not far away now! I was stuck in the 17 stone range for what felt like ages so hopefully the 16s will go quicker.

Been following for months without posting, wanted to drop in to let you know how inspiring your progress has been. I pretty much started at the same time with same goals as yourself, so it is awesome to see someone else still at it. We're all gonna make it buddy!

[RandyMcFlab]

Cheers Paul, has been my best week weight loss wise for a while! nice to get a mini woosh.

Hi Rageroolz, welcome! thanks for dropping by, thats great to hear you have been following - i forget theres others reading sometimes! thats good your still going too - i think after a year its pretty much cracked and its just a case of being consistant now - we deffo gona make it

[RandyMcFlab]

Something kinda cool happened today - I noticed some veins when working out! not popping out but i could see a green line from my wrist down to my elbow. Its a big deal in my head because I have never been able to see them before , also see a hint of green line from my bicep over towards my chest.

Even when i was much lighter i never really saw them, I i hope this time around at 180 lbs im going to look pretty different than before.

Also i measured my forearms and at 13" they are now bigger than my biceps used to be lol, biceps currently at 15" but i think i need at least 17" as my arms are pretty long, for now all i can hope is try my best to keep the same size as i continue the weight loss and then hopefully build on a slight calorie excess in future.

[safcpaul]

You've got plenty more of that to come. RandyMcLean will be vascular with visible abs at the end of this year. Your consistency has been great

[RandyMcFlab]

Cheers mate! I hope i can do that by the years end but i have a ton of fat left to lose, I think 60 lbs for that - but il give it my best shot - so by end of 2021 i want to see some vasularity and a hint of the top 2 abs when tense.

Weigh in today, week 44

Start weight - 22 stone 1 lb

Last week Weigh in - 16 stone 11.50lbs

Current weight - 16 stone 10.75lbs

Total Loss to date - 74.0 lbs

3/4 of a pound this week, not to bad - could be faster but I don't mind slowish weight loss as I am concerned about loose skin now, I don't see I can lose 130lbs at 37 years old and not have any.. So I need to try and minimise it and then build my body to try and fill in areas where its problematic. Sometimes I wish i started all this at the start of my 30s not towards then end! but better late than never - can still be a beast in my 40s