Formerly obese - my journey

[Dorich]

@ForeignE - Thanks! You need to keep in mind that diet is everything. I suggest reading the stickies in "Losing Fat" and "Nutrition" subforums. Weight training will help you retain muscle mass, but it is the calorie deficit that drives fat loss. In terms of routine, I recommend "Fierce 5", although I'm doing my own thing.

@Scottym1994 - Thank you... and your AVI is impressive to say the least.

[Dorich]

Update:

March 13, 2017: 66.60 kg / 146.8 lbs
March 20, 2017: 65.85 kg / 145.2 lbs
March 27, 2017: 64.50 kg / 142.2 lbs (today)

Current skin-fold measurements (quadruple-checked):

Suprailiac: 4 mm
Chest: 5 mm
Thigh: 8 mm
Abdominal: 11 mm
Midaxillary: 6 mm
Subscapular: 8 mm
Bicep: 3 mm
Tricep: 4 mm
Lower back: 11 mm
Calf: 5 mm

Current waist circumference: 78 cm / 30.7"

Current neck circumference: 38 cm / 15"

The journey is slowly coming to an end. Been working hard, and progress is great. I like what I'm seeing in the mirror.

I know I have low LBM, but I also have lots of time to build it. My small frame however (wrist circumference = 15.5 cm / 6.10") is something I can't change.

Estimating myself at 12% BF currently. Jackson-Pollock ridiculously underestimates (as expected) by giving me 7.28%, whereas Durnin-Womersley gives me 11.48% (much more realistic IMO).

Goal is 10% BF, which I assume will be somewhere around 62 kg / 137 lbs. Will not post photos until I reach my goal.

[Thorsten2]

Wow! Amazing work. Truly inspiring.

I started out at 275lbs on Jan 1st this year and so far I'm down 48 lbs. I'm finding it harder and harder to stay motivated and to stick to my plan as the months drag on. Seeing your results is a huge motivation for me. Thanks for posting your progress! You're nearly there.

[DoctorRaul]

Just took a look at your pics. You've accomplished a lot to say the least. It really makes my day to see people succeed like this. Good luck on your future gains that are sure to come.

[jb_alphamale]

Maaan. You're inspiration to all of us trying to lose weight. Initially I said, crap this guy is 1.84 and he wants to be 62 kg, wow and then I've seen that your wrist is 15.5 cm. Indeed this is something that you cannot change but I gotta say your accomplishment is fantastic. Congrats again!!!

Update:

March 13, 2017: 66.60 kg / 146.8 lbs
March 20, 2017: 65.85 kg / 145.2 lbs
March 27, 2017: 64.50 kg / 142.2 lbs (today)

Current skin-fold measurements (quadruple-checked):

Suprailiac: 4 mm
Chest: 5 mm
Thigh: 8 mm
Abdominal: 11 mm
Midaxillary: 6 mm
Subscapular: 8 mm
Bicep: 3 mm
Tricep: 4 mm
Lower back: 11 mm
Calf: 5 mm

Current waist circumference: 78 cm / 30.7"

Current neck circumference: 38 cm / 15"

The journey is slowly coming to an end. Been working hard, and progress is great. I like what I'm seeing in the mirror.

I know I have low LBM, but I also have lots of time to build it. My small frame however (wrist circumference = 15.5 cm / 6.10") is something I can't change.

Estimating myself at 12% BF currently. Jackson-Pollock ridiculously underestimates (as expected) by giving me 7.28%, whereas Durnin-Womersley gives me 11.48% (much more realistic IMO).

Goal is 10% BF, which I assume will be somewhere around 62 kg / 137 lbs. Will not post photos until I reach my goal.

[Dorich]

Thanks for all the support.

Three days remaining (Fri, Sat, Sun).

And these last days feel like weeks.

[sydfrex]

I'm mostly active in the "Losing Fat" subforum, but I see this is a great section as well, so I decided to share my story.

I was obese and untrained, weighing 114 kg (251 lbs) at 184 cm height (6 feet), and estimated body fat in the range of 35% - 40%. Along with that I had very high blood pressure along with a pulse that went over 150 bpm at times, and was also in the pre-diabetes stage. I had an uncontrollable appetite that was basically destroying me. There were so many things that bothered me.

Going for a walk at a moderate pace felt terrible, and really anything that demanded physical endurance. "Out of shape" is an understatement.

In June 2016, I lost some weight simply eating less without any proper calorie tracking, and then decided to do some research and continue. I started reading everything regarding fat loss, TDEE, etc., and then began working out and tracking my calories. This forum has been an incredible source of useful information, and still is.

So far, through a quite aggressive calorie deficit, I have lost 42 kg (92.6 lbs) from June 2016 to February 2017.

Weight loss progress:

June 1, 2016: 114.0 kg (251 lbs)
September 26, 2016: 93.5 kg (206 lbs)
October 31, 2016: 87.5 kg (193 lbs)
November 21, 2016: 83.8 kg (185 lbs)
December 26, 2016: 78.1 kg (172 lbs)
February 6, 2017: 72.0 kg (159 lbs)

Now I feel absolutely fantastic. Blood pressure is ideal, as is blood glucose. In addition that, my energy levels and endurance = terrific, despite the high calorie deficit that I'm still running. I have gained a lot of strength as well. When I started lifting, my one-rep-max bench press was merely 55 kg (121 lbs), and gradually went up, eventually reaching 82 kg (181 lbs) at the end of November.

My plan after cutting is to do a slow "lean" bulk, aiming for only 1 kg weight gain per month. Prior to that will be four weeks of maintenance at the very least. The thing is, when you're obese and you start losing weight, you see how much fat you were carrying, and it's unbelievable. As you keep setting short term goals and lose more and more weight, you realize that you need to lose more.

At first I just wanted to be "not fat", and then I kept changing my goals. Eventually I set a goal of 10% body fat, but I think that I lack the amount of lean body mass needed for this goal to be really worth it. Therefore, reaching around 12% may be more than enough at this point.

In the most recent photos (February_05_2017.jpg) I was estimated to be 14-15%, although the caliper Jackson-Pollock method puts me ridiculously low at 11.82%. Another personal method I use with calipers puts me at 13.66%, but I think that 15% is the most realistic estimate.

If anyone has some advice on what my goal weight or goal body fat should be, I'd really appreciate it. My current short term goal is 68 kg (150 lbs) and I think at that point I'll know much more. After so many months of cutting without a single week's pause, I'm starting to feel somewhat tired of it mentally, although physically I feel great.

Anyway, I hope this post serves as good motivation to others who are in a similar situation as I used to be.

The photos are attached to this post. If anyone has any questions, please ask. And advice is always appreciated as well.

holy! u look massively different now! congrats on your transformation!

[Dorich]

After so many months and so much work... finished.

April 03, 2017: 63.10 kg / 139.1 lbs
April 10, 2017: 62.25 kg / 137.2 lbs
April 17, 2017: 61.60 kg / 135.8 lbs (final weight)

Total weight loss June 06, 2016 - April 17, 2017: 52.4 kg / 115.5 lbs

Now transitioning to maintenance. Will have lots to say, post photos and other stuff including skin-folds, all in an upcoming post. I'd do it sooner but really really busy with lots of things at the moment.

I feel great. Will write more later.

[CommitmentRulz]

After so many months and so much work... finished.

April 03, 2017: 63.10 kg / 139.1 lbs
April 10, 2017: 62.25 kg / 137.2 lbs
April 17, 2017: 61.60 kg / 135.8 lbs (final weight)

Total weight loss June 06, 2016 - April 17, 2017: 52.4 kg / 115.5 lbs

Now transitioning to maintenance. Will have lots to say, post photos and other stuff including skin-folds, all in an upcoming post. I'd do it sooner but really really busy with lots of things at the moment.

I feel great. Will write more later.

Congrats on reaching your goal. Lots of hard work there.

[Dorich]

Here we go...

Current photos:











Depleted, no pump. Muscles may look fuller eventually after everything's restored. The lack of developed abdominals and minimal loose skin makes me appear slightly fatter... but I'm pretty sure that's around 10% BF, especially when taking skin-folds (posted below) into account.

Current skin-folds:

Bicep - 2 mm
Tricep - 3 mm
Chest - 4 mm
Midaxillary - 4 mm
Calf - 4 mm
Suprailiac - 4 mm
Thigh - 6 mm
Subscapular - 6 mm
Abdominal - 8 mm
Lower back - 8 mm

Full weight loss log:

June 06, 2016: 114.00 kg / 251.3 lbs
August 28, 2016: 100.00 kg / 220.5 lbs
September 19, 2016: 94.50 kg / 208.3 lbs
October 10, 2016: 91.80 kg / 202.4 lbs
October 17, 2016: 89.40 kg / 197.1 lbs
October 24, 2016: 89.00 kg / 196.2 lbs
October 31, 2016: 87.50 kg / 192.9 lbs
November 07, 2016: 85.85 kg / 189.3 lbs
November 21, 2016: 83.80 kg / 184.7 lbs
December 05, 2016: 81.40 kg / 179.5 lbs
December 26, 2016: 78.10 kg / 172.2 lbs
January 09, 2017: 76.00 kg / 167.6 lbs
February 06, 2017: 71.95 kg / 158.6 lbs
March 06, 2017: 67.85 kg / 149.6 lbs
March 13, 2017: 66.60 kg / 146.8 lbs
March 20, 2017: 65.85 kg / 145.2 lbs
March 27, 2017: 64.50 kg / 142.2 lbs
April 03, 2017: 63.10 kg / 139.1 lbs
April 10, 2017: 62.25 kg / 137.2 lbs
April 17, 2017: 61.60 kg / 135.8 lbs

Sincerely hoping that my transformation can serve as an inspiration to overweight individuals who want to make a change in their lives. I'm well aware that I don't have a bodybuilder's physique at the moment, obviously because I never trained prior to this weight loss. But I see this as a great base to start building mass and eventually having that great physique.

[Dorich]

Update:

It's only been one week of maintenance. I went from extremely low carb / depleted state at 61.6 kg (135.8 lbs) to maintenance calories with moderate-high carbs. Normal eating, more or less.

Weight has increased to exactly 64.4 kg (142 lbs) with skin-folds remaining exactly the same. Muscles look fuller, face looks more "lively" and fresh. Strength levels are fantastic.

My assumption is that my weight will stabilize at around 65-66 kg, and that will be my final weight at this level of body fat, prior to going into a surplus.

[MunichAdGuy]

I just went through this thread, and can only express my utter awe, admiration and complete respect at your dedication and courage.

Wow. Mate. This really is mega ... congrats on getting to the end of your first journey!

[Dorich]

I just went through this thread, and can only express my utter awe, admiration and complete respect at your dedication and courage.

Wow. Mate. This really is mega ... congrats on getting to the end of your first journey!

Thank you very much!

[Dorich]

Updates with some clothed photos in old (huge) jeans, and a clothed before/after:

[Dorich]

Just wanted to say that I started my lean bulk this Monday, May 22nd, after five weeks of maintenance.

Weight on Monday was 66.7 kg (147 lbs), with skin-folds being exactly the same as they were with 61.6 (136 lbs). This weight seems like a great starting point. I also look somewhat "fuller", not fatter.

My goal is 1 kg weight gain per month. Wish me luck.

[LukeFortney]

Any updates Dorich?

[InfiniteGaijin]

Wow, you went from obese to ripped! Kudos to you OP for sticking with it and not throwing in the towel, as an obese individual myself I know the struggle all to well, I'm currently sitting around your starting weight and hope to be down to around 210 by may of next year, you're transformation seeing you go from fat to looking like an athlete has really given me some extra inspiration, I wish you the best of health in the future and hope you reach whatever goals you've set for yourself.

[DavieCrockett]

Great job, man. You ought to be very proud of yourself.

I'm a bit surprised by you saying you felt terrible just walking, though. I used to weigh more than that and I'd still go on long hikes. Did you just not go outside much?