15 Month Transformation - How did YOU do it?!

[neverbeenalone]

awesome transformation OP, now the ABSOLUTELY MAIN THING to concentrate on now is to adjust calories so you almost dont even see the scale go up and all lol as long as your lifts are improving your eating enough, as soon as they stall for 2 weeks up the cals by a very small amount. now that youve experience the grueling process of cutting down weight lets try and keep the fat off as much as possible so you never have to experience something like that again lol

Amen to that man!! Actually I'm in a slight caloric surplus, about 200 kcals/day above maintenance. I binged a couple of times following the cut, but have managed to level off and the goal is to bulk until I reach about 15% BF, in which case I'll mini-cut for 5-6 weeks back down to 12% BF.

[neverbeenalone]

Here's the most recent pic at just short of a 16 month transition...

[hazto]

Great job!!!

[Watsonm5]

I would probably say low 150s and below. I think it was around there that I hit somewhere around 15% or so, and they have become more visible (obviously) as I got further down into the mid/sub-mid 140s...

It's amazing how much fat you really have to burn to get super lean. No other than hard work is all. Glad to see your success! Keep at it!

[Slowhand07]

Awesome transformation! What was your usual routine while cutting down and losing all those body fat? We're you doing cardio?

I'm currently on my 3rd month, and just started focusing on my macros earlier this month.I started at 203 lbs early Feb and currently at 169.7 lbs. I've been doing cardio 5 days a week (incline tm walking for 300 cal burn) and 3 day split on free weights (mostly dumbells). Any advice? I'm close to your stats when you begun. I'm 5'7 and was 183 lbs in March with an estimated 33% body fat by one of the "expert" in this site.

[StressMonkey]

Congrats OP. I'll never tire of reading transformation posts.

[neverbeenalone]

Awesome transformation! What was your usual routine while cutting down and losing all those body fat? We're you doing cardio?

I'm currently on my 3rd month, and just started focusing on my macros earlier this month.I started at 203 lbs early Feb and currently at 169.7 lbs. I've been doing cardio 5 days a week (incline tm walking for 300 cal burn) and 3 day split on free weights (mostly dumbells). Any advice? I'm close to your stats when you begun. I'm 5'7 and was 183 lbs in March with an estimated 33% body fat by one of the "expert" in this site.

Basically I split my entire body into two days (chest/shoulders/triceps & Back/biceps/legs), and then double that each week for a total of (4) lift days per week, and am usually in the gym no more than an hour and fifteen minutes per workout.

Occasionally I'll do a 40 minute cardio session on a separate day, or sometimes tack a short cardio session (20 minutes) onto the tail end of one or two of my lift days (rarely however). This always consists of treadmill on slight incline, with intervals between a 4.5 MPH stride and 6.3 MPH jog.

The rest of it was all about energy balance (aka "calories in, calories out"). Based on my weight, I multiplied that number by 15 to come up with my caloric maintenance, then subtracted 500 calories per day, losing on average 1 LB of fat per week. I lost almost ZERO strength during that 8-1/2 months, and toward the end actually increased strength a little because I began cycling my calories up occasionally due to fatigue.

The thing to remember when cutting is, your number DECREASES as you lose the weight. So if you start out at let's say 170 LBS, and you need to be at 1900 calories per day in order to lose a LB per week, just remember that the overall energy balance decreases, so your deficit has to decrease right along with it in order to stay consistent with the same rate of fat loss. A lot of people seem to miss that part of it and can't figure out why they stall in their overall weight loss progress!

[qball00]

Nice work op!! Keep it up. I am at almost a year on my transformation. I am at a crossroad though and cannot decide whether to cut or keep bulking to goal weight. Do you find it easier to do the mini cut?

[neverbeenalone]

Do you find it easier to do the mini cut?

I haven't had to do a mini-cut yet. Where is your weight currently and how much farther do you have to go? You might want to consider bumping your calories up to maintenance for a couple of weeks to give yourself a break and a reset, then return to your cut until you are completely finished.

[qball00]

Current weight is 173 and 19% bf. Goal weight is 190 lbs at 15% bf. Not sure those are realistic numbers. I have been on a 5 month lean bulk.

[neverbeenalone]

Current weight is 173 and 19% bf. Goal weight is 190 lbs at 15% bf. Not sure those are realistic numbers. I have been on a 5 month lean bulk.

What is your height out of curiosity?

[soccerdad5]

January 25, 2016 (Start of body recomposition):
Height: 5'8"
Waistline/midsection: 39 inches
Weight: 172 lbs
BF% range estimate: 28%

August 1, 2016 (End recomp and begin cutting phase @ -500 kcal/day):
Height: 5'8"
Waistline/midsection: 36.75 inches
Weight: 174 lbs
BF% range estimate: 24%

April 10, 2017 (End cutting phase and begin slow bulking phase @ +200 kcal/day):
Waistline/midsection: 30.5 inches
Weight: 144.4 lbs
BF% range estimate: 12%

Well done! Keep on the journey!

[neverbeenalone]

16 months into the journey, and here's the most recent progress.

I ended my cutting phase around the second week in April, weighing in at 144.4 LBS. Currently I'm at roughly 148 LBS and 7-1/2 weeks into the bulk...

[MrNismo]

16 months into the journey, and here's the most recent progress.

I ended my cutting phase around the second week in April, weighing in at 144.4 LBS. Currently I'm at roughly 148 LBS and 7-1/2 weeks into the bulk...

Really good progress man! You are 7 weeks into a bulk on that 2nd pic? Whats your rate of gain on the bulk? I definitely could take some lessons from you on bulking without getting fat!

[neverbeenalone]

Really good progress man! You are 7 weeks into a bulk on that 2nd pic? Whats your rate of gain on the bulk? I definitely could take some lessons from you on bulking without getting fat!

That's the key is keeping it lean! I'm shooting for about 2 LBS/month. Trying to keep my caloric surplus at around 250/kcal per day. Anywhere from the 200-350 range at most is all that is really needed for hypertrophy anyway, so I'm just keeping an eye on the waistline. Basically my rule of thumb is to allow for no more than a 1" gain on my waist (taking me to 31.5 inches). At that point I'll mini-cut back down an inch for 5-6 weeks, then bulk again.

[neverbeenalone]

Well done! Keep on the journey!

Thank you!!

[DND1999]

16 months into the journey, and here's the most recent progress.

I ended my cutting phase around the second week in April, weighing in at 144.4 LBS. Currently I'm at roughly 148 LBS and 7-1/2 weeks into the bulk...

Great Job! What was your diet and routine like? What was your macros?

[neverbeenalone]

Great Job! What was your diet and routine like? What was your macros?

Basically maintained a 500 calorie deficit every day, aiming for a 1 LB fat loss weekly. As far as the macros, to be quite honest I was only primarily concerned with reaching daily protein goals, at about 0.8g per pound daily in order to maintain muscle and strength. The rest of my diet was a bit flexible, especially toward the end of my cut. Could have been cleaner, but that's the way it goes LOL!

I've since shifted to a lean bulking phase as of about 8 weeks ago, increasing my daily calorie intake to about 200-300 calories above my maintenance, again shooting for approx. 0.8g per pound on the protein, and fluctuating my carbs and fats.

The pic on the left was January, 2015 and the pic on the right was taken this morning post-workout.

[DND1999]

Basically maintained a 500 calorie deficit every day, aiming for a 1 LB fat loss weekly. As far as the macros, to be quite honest I was only primarily concerned with reaching daily protein goals, at about 0.8g per pound daily in order to maintain muscle and strength. The rest of my diet was a bit flexible, especially toward the end of my cut. Could have been cleaner, but that's the way it goes LOL!

I've since shifted to a lean bulking phase as of about 8 weeks ago, increasing my daily calorie intake to about 200-300 calories above my maintenance, again shooting for approx. 0.8g per pound on the protein, and fluctuating my carbs and fats.



The pic on the left was January, 2015 and the pic on the right was taken this morning post-workout.

You've came a long way! What was you're routine like on your full body split as far as lifts?

[neverbeenalone]

You've came a long way! What was you're routine like on your full body split as far as lifts?

I haven't done too much to switch up my routine, as that's not as necessary as people like to think. It's best to maximize a particular lift FIRST, by overall increase in strength etc before deciding to switch anything around.

With that said, I aim for a total of (4) days in the gym, with a full body split over two days, repeated:

Day #1: Chest/shoulders/triceps
Day #2: Back/biceps/legs
Day #3: Repeat day #1
Day #4: Repeat day #2

I don't have any set day of the week that I workout vs. rest. I pretty much listen to my body on this one, as rest is every bit as important as the lifts. Occasionally I'll throw a 35-40 minute cardio session in on a separate day. Sometimes I'll have weeks where I only get (3) lifts in, but cardio will make up for a 4th day. Other weeks I'm successful in (4) lift sessions + a cardio day. And other weeks just lifting, no cardio. It really all depends!

[DND1999]

I haven't done too much to switch up my routine, as that's not as necessary as people like to think. It's best to maximize a particular lift FIRST, by overall increase in strength etc before deciding to switch anything around.

With that said, I aim for a total of (4) days in the gym, with a full body split over two days, repeated:

Day #1: Chest/shoulders/triceps
Day #2: Back/biceps/legs
Day #3: Repeat day #1
Day #4: Repeat day #2

I don't have any set day of the week that I workout vs. rest. I pretty much listen to my body on this one, as rest is every bit as important as the lifts. Occasionally I'll throw a 35-40 minute cardio session in on a separate day. Sometimes I'll have weeks where I only get (3) lifts in, but cardio will make up for a 4th day. Other weeks I'm successful in (4) lift sessions + a cardio day. And other weeks just lifting, no cardio. It really all depends!

Thanks for the info and keep up the good work!

[neverbeenalone]

Thanks for the info and keep up the good work!

Thank you!

[neverbeenalone]

So far I'm 11 weeks into my clean bulk, with an approximate 5.5 LB gain. Slow and steady...

[neverbeenalone]

Update...Now at 18 months...

[tnthudson]

Man, nice job! I'm in the same boat, I have recomped for several months and have really got some good changes going, but I'm going to need to cut to get to 10-12% BF.
Thanks for the info, some great reminders here regarding nutrition and consistency!

[neverbeenalone]

Man, nice job! I'm in the same boat, I have recomped for several months and have really got some good changes going, but I'm going to need to cut to get to 10-12% BF.
Thanks for the info, some great reminders here regarding nutrition and consistency!

Amen! Keep up the consistency...that's the key to the whole thing. Patience!!

[neverbeenalone]

18-1/2 months down...

[BeeEyeEnGeeOh]

Excellent job man!

Thanks for sharing and providing some motivation!

[MrNismo]

Great progress man!

[BBEng]

All the gains man, nice job!