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  1. #1
    Smells like Cheesecake Nadakelvin's Avatar
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    Lex's Donating fat to the insulin fairy thread....

    I have been away from these forums for a ridiculous amount of time due to health issues that don't matter for the purpose of this tale. I'm a bodybuilder that is trapped inside a middle aged gaming addicted bag of lard that has gotten enough of his health back that he can actually do something about getting back to being his lean and muscular former self.

    I joined the gym yesterday. One day special with no joining fee and a free month. That was a nice start. Got my sup stack $50 cheaper than i expected. More joy. Today i am going through the process of getting my stats logged, calculating macros and putting my 12 week programs foundation together thanks to Mr. Gethin. Tomorrow starts the first day inside the gym.

    Today i got off my but for some cardio though. Nearly 6km of walking in stinking summer heat. I used to hate sweating but today having my shirt soaked and feeling like someone had tipped a bucket over my head was glorious. I changed the health app dashboard over to month to have a look at it. It looked like i had been dead and was suddenly resurrected today....



    Anyway this is my accountability thread. One day i hope this becomes an inspiration to people so i can give back to a great community.
    I'll update you guys tomorrow.

    Love and cuddles,
    Lex
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  2. #2
    Smells like Cheesecake Nadakelvin's Avatar
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    So it is the official day1 of my journey.

    Calculated my cals and macros. Cutting cals are 2875. 310g P / 130g F / 700g C.

    Fell short on cals today by about 800 because of a bomb scare at my kids school that took up a few hours that i would have otherwise been shopping and prepping meals. Looked at my macros and was nearly there on protein, but way short on fats and carbs. That wont be an issue tomorrow. Found decent fish for $3 a kilo so i grabbed 10 kg. Filled the freezer with chicken. The wife says I have to buy a chest freezer because my bulk macros throw off the mojo of the fridge. Bulk rice, bulk pasta, bulk oats. No decent natty PB at the local store so ill go hunting tomorrow for a bucket of it.

    Got in 30 mins of cardio. Did the leg routine on KGs 12 week day one. My legs are still jelly as I'm typing this. Need to get some knee wraps and remember to watch my foot position to avoid popping out the knee i have previously dislocated. I pushed through the whole routine. Held off barfing although i came close on leg press. I really feel proud that i didn,t make excuses and just got it done. The tracking and goal setting and logging of all the days ins and outs makes the workout seem like a nice break from thinking. Although by Sunday ill be eating Ibuprofen like candy until that first week of soreness starts to move off.

    I updated my goal but the system seems a little broken on the timing. That could just be me being unrealistic but ive set a goal and now im going to smash it. Updated the measurements. Just need to upload a before pic and then put in the hard yards to make the transformation worthy of a mention here or there on BB.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  3. #3
    Registered User Psylas's Avatar
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    WTG on coming back. I'll be following along.
    Heaviest ever 330lbs
    ***Oct-Dec 2015***
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    ***January-March 2016 fat loss***
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    ***April-May 2016 fat loss***
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    Oct-Nov 2016 fat loss motivation thread
    Week 0 - 250 starting weight
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  4. #4
    Smells like Cheesecake Nadakelvin's Avatar
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    Morning food porn. Whole wheat pancacke. Fresh berries and honey.


    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  5. #5
    ***Keto4life*** cherrygarcia80's Avatar
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    Originally Posted by Nadakelvin View Post
    Morning food porn. Whole wheat pancacke. Fresh berries and honey.


    *drool* that looks sooo good!

    All the best on your journey
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  6. #6
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 2 of the plan. Im writing this on day 3 my rest day because i fell asleep last night before i could write it up.

    So I hit the gym for chest and triceps massacre. Got out every set in the program to failure. I had the pumped muscle tremble going by the time i walked out of the gym. Did 20 minutes cardio on an exercise bike that gave me a video history lesson on a town in the French Alps while i struggled with how bloody uncomfortable the seat was. So 10/10 and a protein shake for me for sticking out another strong workout. Another 20+ minutes of walking around yesterday but didnt have my phone on me for accurate time and distance.

    Tallying up my macros for yesterday im eating way clean. I fell 700 calories short. My protein was over by about 30g, my carbs were under by a massive 500g and my fats under by 60g. Im not going to become neurotic about dead accurate figures i want figures in the right range that are easy to maintain and become second nature so im not spending all day with pen to paper. I have adjusted my meals by actually prepping ahead now so the macros will fall in line of an acceptable range. Some more rice oats and pasta plus some natty PB in my morning oats and im set.

    I have gone from drinking 5 gallons of milk a week to only having it in my morning oats.
    I have gone from drinking hardly any water to drinking a gallon a day.
    I have gone from pure milk caramel latte 3 times a day to black coffee with breakfast and after dinner.
    I have gone from salting and oiling everything to only using salt in the pasta and rice water and no oil.

    I have also noticed that instead of missing any of this, I feel less bloated more energized and my mood is so much better. I feel like i have a purpose and motivation to do all the things i want to do instead of sit on a couch and watch the world go by on a screen. So i got myself a present.....



    Ive always wanted to learn to play guitar. So im adding that to the daily routine. While im at it i might learn Russian. Now that the kids are old enough i might go back to Uni and do my PhD. The world just seems full of possibilities today.

    Also thank you to the people that are following along. Your support and encouragement are greatly appreciated.
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  7. #7
    fluffier than avi phoenix4444's Avatar
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    That pancake looked great!

    Good luck on this journey.
    *Trying to stay sane and get back to avi status.
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  8. #8
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 4 of exile.

    Today I fashioned together some gym equipment from coconuts, bamboo, strips of palm leaves I weaved into twine, sand and rocks. This island is lonely even though I did hear the grunting mating call of the bro scientists from the other side of the island. I don't think I am in any danger of being infected by them they are too blinded by their own biceps at the moment. Although if they get sick of fish for protein I may be in danger.

    The tiredness has kicked in from the first three days of my exile. That's a good thing though it means I'm working hard and will help me with my insomnia. The island has all the required sups and clean food I need to sustain my macros. I worked hard at slinging my new weights today. I managed my routine but had to change some free weight excercises to avoid flaring previous injuries.

    I'm sore and stiff at last. Now I know once I work through this phase I'm heading for fitness being a habit again. I feel a bit bloated from all the carbs. So I'm going to swing them back to the minimum end. This will bring my calories a bit further down but as long as I am on protein and fat numbers I'm not too bothered. If I feel it as an energy loss in the gym I'll bump them back up a little. Other than that it feels good to be focussed exhausted and feeling clean.

    Felling a little anxious as Friday is the first weigh in.
    Last edited by Nadakelvin; 02-14-2016 at 08:04 PM.
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  9. #9
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 5.

    I got railroaded by life today. I was going to go to the gym at 9am. But the youngest woke up sick so no walk to school with her and I had to stay home to look after her. So I watched motivational videos. Did some housework and cooking. The long shot is I got to the gym at 9:30pm.

    Best workout I've had so far. All I could hear in my head was C T Fletcher screaming ISYMFS at me. 30 minutes cardio plus calves and shoulders. My arms feel like they want to float away at the moment.

    Nutrition for the day was on point for protein and fats. Came in well under my calorie count but hit my protein and just missed my fat for the day. But I don't feel hungry. I have no cravings. Most of all I feel clean. Not surprising when all I'm drinking is a gallon of water a day.

    I'm keeping up with tracking. Tomorrow I will put together my spread sheets for my nutrition tracking and macro calculation instead of being on paper. It will make it quicker and easier to adjust as my body composition changes.

    Wife has the day off tomorrow so it will be an extra load of cardio tomorrow and another savage workout. Keep up what you are doing beautiful people. We can smash our goals together.
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  10. #10
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 6

    Part of me is glad for the time to have a nap and do other things but the rest of me is sorta pissed that it's a rest day. I'll push out some cardio for an hour today. Do some meal prep. Go and get myself a new set of scales for Friday.

    Time to make a housework cardio routine. Need to get myself a fit watch.
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  11. #11
    Smells like Cheesecake Nadakelvin's Avatar
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    Chili garlic baked chicken breast. Corn and chili salsa. Falafel. Corn flat bread. Low fat Greek yogurt.

    Home made food porn

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  12. #12
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 7

    So my first week ends by smashing out legs. By the time i pick the kids up this afternoon i will have done an hour of cardio. Pushed the weight up a bit from my first leg routine. I really enjoy leg days.

    Tomorrow morning is the big event. First weigh in of the program. I am pretty confident that the numbers will be good, but still nervous to see how good.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  13. #13
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 8 weigh in....

    I'm happy this morning. I lost 6.1kg (13.5lb) this week. My body fat is down 1%. I know that first week loss has water weight from decreased sodium intake and blah blah and loss from here on out will be at a steadier rate. But I put in hard work this week and it paid off big time. My first time under 300lb in I don't know how many years.

    Chest and triceps today. I can't wait to get another week smashed out.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  14. #14
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 9 Rest day.

    Ill get in my cardio today. Then im going to play around in Photoshop and make a new bodyspace banner. Probably take a new mugshot. Ill recalculate my macros based on my new stats. Print out my workout for Sunday. Do some meal prep. Print out some inspiration to plaster all over my log file. Im also gonna nap when i feel like it so that muscle can play catch up.

    I feel agitated on rest days. I want to go lift. I keep thinking of the pump and the relaxation that comes after you have had a bath in lactic acid, walked it off and then had that cold shower before you hit the couch.

    Onward we march fellow transformers.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  15. #15
    ***Keto4life*** cherrygarcia80's Avatar
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    Originally Posted by Nadakelvin View Post
    Day 8 weigh in....

    I'm happy this morning. I lost 6.1kg (13.5lb) this week. My body fat is down 1%. I know that first week loss has water weight from decreased sodium intake and blah blah and loss from here on out will be at a steadier rate. But I put in hard work this week and it paid off big time. My first time under 300lb in I don't know how many years.

    Chest and triceps today. I can't wait to get another week smashed out.
    Wow, that's an epic first week! And congrats on getting below 300lb! Looks like you're doing great, WTG!
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  16. #16
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 10..

    Feeling better by the day. Gym addiction is in full swing. Im a crabby bastard until I get to the gym. Today is shoulders calves and abs. Must concentrate on form. Must make it flex and burn. Must crawl out of gym by lips.

    The rest of you keep up the good work.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  17. #17
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 11

    Woke up like a zombie this morning. Starting to sleep like a log. It's only cardio today and that makes me kind of sad. Not that I'm not starting to enjoy cardio, it's just not lifting. It will however be a day of glorious napping while the kids are at school. I'm gonna nap like a boss. Eat some meals like a boss. Nap some more like a boss.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  18. #18
    Smells like Cheesecake Nadakelvin's Avatar
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    Crossing days off like a boss...

    http://imgur.com/8imZh0P

    Bush plumb Kangaroo fillet, Goats cheese garden salad, Baked potato and Greek yogurt

    http://imgur.com/SJA6DyU

    Now Im gonna go sleep like a boss.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  19. #19
    Smells like Cheesecake Nadakelvin's Avatar
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    Day 12

    Back and biceps today. I'm going to make sure that by the time I get out of the gym that it is a struggle to get my shirt off to get in the shower. I have decided to remove the scale from my bathroom and stick it up in the top of the wardrobe until weigh in days. I was having a look for a few days at the variation in weight that I go through in a day depending on water, meal intake for the day, time of day etc. turns out there are a couple of kilos variation up and down there. But I can tell that scale will turn into an unhealthy nightmare if I don't limit it to once a week Friday mornings when I wake up.

    I am feeling healthier. My belly is getting softer and flatter. I can feel muscle that was previously just a fashion accessory for my bones firming up. As long as I give it 100% effort in diet and exercise that is all that counts. If the scales tell me on a Friday that my body composition hasn't changed then I will change what my body has to go through. I will make it understand that I run this town and if I want it to change it will do it. I will make it suffer with more cardio. I will restrict a few more carbs. I will change the types of cardio and lifts I perform until it gets the idea that a plateau is not an acceptable adaptation. I will not see a plateau as a failure. I will smile and and greet it as yet another goal achieved and another challenge I will shatter.

    I will succeed no matter the price I have to pay. I will never look in the mirror again and be angry with the guy that gave up. He doesn't live in my mirror anymore. Soon he won't even be a bad memory. This isn't about anyone else and their opinion or expectation anymore. This is about me becoming the best I can be. Time to become legend.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  20. #20
    Smells like Cheesecake Nadakelvin's Avatar
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    Day13

    Cardio and a rest day. Walked 15km yesterday. Was thinking about going for 20km today but my legs told me this morning that isn't happening in one hit. So it is getting split between walking kids to school and then some time at the park with a football and a frisbee when they get home.

    Feel like a lion at the moment all I do is chase protein and sleep after gym.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    Smells like Cheesecake Nadakelvin's Avatar
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    Day 14 Leg Day.

    So here we are at the end of week 2. My motivation levels are as high as ever. I don't think weight loss at tomorrow's weigh in will be that big a number. I'm eating right and doing my routine right. My muscles are feeling firmer. But I'm not feeling that dramatic loosening of clothes I felt in week 1. But hey even if its a pound or two it is progress. It just means cardio will go up and carbs will go down to get things moving. I guess we will see in the morning.

    Just found out that my wife's coworker's husband is a Krav Maga instructor. He offered for our family to go and train on Saturday morning to see if we like it. I know I'll be joining for sure. My girls will want to join too. The wife may take some convincing. It seems like things are falling in place. Krav instructors around here are a rare thing. I guess with the new outlook on lifestyle I'm probably looking more in the right places for opportunities than it having anything to do with luck.

    So today I turn my quads to liquid and my Hammies into steel cable. Do some cardio. Walk to pick the kids up. I'm pretty sure the money we are saving on fuel with me walking everywhere is going to cover my sups.

    Life is good and getting better.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    Week 2 weigh in.

    After the first week loss you look at the second week and feel kind of deflated by the number alone. That is until you get the idea that you are losing weight at a healthy rate and right on target. I lost 2kg (4.4lb) this week. And I'm down 0.5% body fat.

    I'll take a close look at my macros and meal plans today. I think I'm a little under on my protein target. I'm also going to shift most of my carbs to earlier meals and just go with things like broccoli and salad at dinner time so I can go to bed feeling clean and then be hungry for my carbs when I get up.

    The graphs are showing me that the lean body mass is levelling out. A little more protein it should start moving slowly up. But I am happy with 8.1kg (17.8lb) in 14 days. If I can keep the pace I should be on target for 25 to 30 kg (55 to 66lbs) total loss by the end of my first 12 week program. That is enough to make anyone smile.

    :: pats himself on the back as he crawls to the couch after leg day::
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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  23. #23
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    Originally Posted by Nadakelvin View Post
    Week 2 weigh in.

    After the first week loss you look at the second week and feel kind of deflated by the number alone. That is until you get the idea that you are losing weight at a healthy rate and right on target. I lost 2kg (4.4lb) this week. And I'm down 0.5% body fat.

    I'll take a close look at my macros and meal plans today. I think I'm a little under on my protein target. I'm also going to shift most of my carbs to earlier meals and just go with things like broccoli and salad at dinner time so I can go to bed feeling clean and then be hungry for my carbs when I get up.

    The graphs are showing me that the lean body mass is levelling out. A little more protein it should start moving slowly up. But I am happy with 8.1kg (17.8lb) in 14 days. If I can keep the pace I should be on target for 25 to 30 kg (55 to 66lbs) total loss by the end of my first 12 week program. That is enough to make anyone smile.

    :: pats himself on the back as he crawls to the couch after leg day::
    Wow, that's a great loss for week 2. I really like your enthusiasm in your log posts, it's very inspiring
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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    Man this looks good. When i see your profile and posts, is like loking in a miror, only the image is doing it good. Will surely be following this to learn more about how i can improve. Keep it going.
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    Day 15

    The start of week 3 people. Are we excited? I know i am. Chest and triceps today.

    So i was having a bit of a reflect on how much has changed over the past couple of weeks. The main thing I look back on was the hardest thing for me to do in getting this transformation started. Posting the before pic. For anyone new to the forum that is having doubts about doing it, just push past the fear and doubt and put that picture up. I know its hard and embarrassing and it makes you feel vulnerable. You fear rejection and ridicule and failures past present and future. But I promise you this. If you pluck up the courage to put that picture up and admit your flaws to the world there will be a massive shift in your perspective and motivation.

    You will go from the fear of rejection, ridicule and fear of past failure to the motivation of feeding your future success. Fear of failure and not being accepted is one of the biggest fears and motivators of any human whether they admit it or not. Putting that picture up is your admission to YOU that you have not been doing it right and you want to change. Not posting it is another way of having a plan to back out. "If i dont post it then it doesnt matter if i fail no one knows but me" Once the picture is up your perspective shifts to the motivation of seeing the after. To the yearning for that feeling of pride that comes when you hit a goal that motivates you to take the next step in the journey. This forum is full of people that will encourage and help you on your journey. It is safe here. We all want to see everyone succeed at making their lives better. Take the first step. You will look back on it in a few weeks and smile about it. It will make it easier to do all the food calculation and excercise routines and timetables that seem like they are all too much. It will only be a couple of weeks and you will wonder how you havent done this before because it is actually a lot of fun.

    Take the step and i promise you we are all here to catch you if you fall.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    Day 16. Back and biceps.

    Checking in early for logging this as it is going to be a busy day have to be up at 5am to hit the gym. Then it is off to check out the Krav Maga school. And from there I'm off to check out a mates Dad's collection of muscle cars, Harley's and Indians. He called tonight and said his old man has polished up a few of the collectors items and has offered that I can take them out for a spin as long as he can test out my Night rod because he hasn't ridden one yet. Sounds like a fair deal to me. I'll grab a few pics to pop in here to break up all the typing. I feel like a kid at Christmas at the moment. I get to lift weights drive muscle cars, ride bikes and bbq meat all in one day. Weeeeeeeeeeeeeeeee
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    That's a perfect day.
    ______________
    Total loss 2,2kg
    ---------------------

    Keep on going.

    Start 131,9kg
    wk1 130,3kg
    wk2 129,6kg
    wk3 129,6kg
    wk4 129.4kg
    wk5 129.7kg
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    Smells like Cheesecake Nadakelvin's Avatar
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    Day 17. Rest day.

    Washed the Harley and went for a long ride. Managed to pick up some paving for free for the new garden and while I was there picked up an industrial roller mower for free. So between the weight of the pavers I had to move and the roller mower I have had a decent workout for a rest day.

    Took a pristine VH318 777 Charger for a spin yesterday. I'll put up the photos when photo bucket decides to fix its editor. Next week I'll be taking a numbered Indian motorcycle for a spin for a breakfast ride.This transformation has got me off my butt in so many ways. I'm going to go get myself a couple of project builds and get back into restorations like I used to do years ago.

    Just waiting for dinner to settle and I'm off to the gym to do some cardio. Tomorrow is supposed to be a rest day as well. I think it is cruel and unusual of Mr Gethin to expect me not to lift 2 days in a row.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    Smells like Cheesecake Nadakelvin's Avatar
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    Day 18. Another bloody rest day

    Well the kids are both off school with summer flu. Being the generous sharing caring souls they are they have given it to me. However I am not going to let it be the fatal incapacitating man flu. Oh hell no im still going to the gym eating right and doing my cardio. Good thing i can make killer chicken soup. I went to the gym today to knock out the cardio and actually feel a lot better for it.

    Even though I am 18 pounds down visually im not seeing big differences. I have gone down an extra notch on my belt and my clothes are looser. I guess it is just that i live in this body and see it every day. My progress is steady. My strength is increasing with every workout. My stamina for cardio is increasing rapidly. But that feeling of it not being quite fast enough is the dog barking at my heels to keep on track. Determination to be the best i can be is at an all time high. I know my mindset has shifted completely to this lifestyle because usually having the flu would be just the excuse i was looking for to lay down and do nothing. Now the internal voice says get off your arse and spend a couple of hours in the gym then you can lay down and do bugger all if you have to. Not dead and nothing broken then get to the fkn gym and get better in more ways than one.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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    Day 19 shoulders calves and abs.

    Finally put my macro recalculation together. There is a definite lesson in checking and double checking numbers and accurately tracking meals. For this week I've been eating at maintainance or just over. So Friday's weigh in could be a wasted week in terms of weight loss. But I'm not going to kick myself into a corner over it. I have learned my lesson here. DO NOT get complacent thinking you have it handled and stop tracking and adjusting. Make it a ritual to recalculate and replay each week after weigh in.

    I know I have gained strength and increased my fitness. So there is more positive than negative from this minor misstep. I will probably punish myself with some extra cardio for the next week. I'm going to slip in some HIIT into the routine. I'm feeling that my lungs are working well enough to handle some intensity in my cardio.

    So my protein intake is still going to be around the same but my carbs are down to 235g and my fats are down to 60g. Hopefully I'll see the scale heading south at a lot steadier rate.
    Results may vary. If pain persists see Kris Gethin, C T Fletcher, or Jim Stoppani and HTFU.

    Total loss 28kg (61lbs)
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