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  1. #1
    Registered User firebird92's Avatar
    Join Date: Nov 2017
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    Newb: 14 week Weight cut/back into shape progress

    Hey guys,

    New to the forum but have lurked for quite a while.
    I just wanted to post some progress pictures of mine so far from my weight cut.
    I am 25 years old, 5'8.5 -5'9, and I currently weighed in at 201.5 lbs this morning.
    Before I started (Sept 15th 2017) I was the fattest and heaviest I'd ever been in my life,
    I was 240 lbs and depressed as ****, had a bad cannabis and alcohol habit and stuffed my face every night before I went to bed.
    Before I went to university I was in pretty decent shape; I lifted a lot in highschool but it was mostly heavy ego lifting with no emphasis on proper form. I was also never lean. Prior to getting back into it, the last time I had a decent workout was easily a year ago, and probably about 4 years since I was serious about exercise. I store fat very easily and will get fat if I don't watch what I eat. However, I also am able to put on muscle and gain strength fast and am able to retain it despite not training.

    I adopted a ketogenic/I.F. inspired eating plan, and completely cut out sugar. I did I.F. mostly for the first 6 weeks, then added the keto aspect for the next 8 weeks or so. Carbs were very low, possibly below 40g per day, below 80g for certain. I got most of my carbs from vegetables. Protein was moderate, probably anywhere between 100g and 160g per day. Fat was also high as per the keto approach, easily over 200g per day.

    I've been doing a lot of fasted cardio, perhaps 4-5x a week of either interval sprinting on the treadmill for about 40 mins or cycling at moderate intensity for about an hour or so. I also did a lot of weight lifting; 5x per week. I began with lighter weights and high reps to avoid injury, but have since been able to bump the weight up significantly, even to beyond my lifetime PR surprisingly. Bench: 225x9, up from 225x2 14 weeks ago. Pull ups: 14 deadhang wide group, up from 3 reps etc etc.

    So far my weight loss has been around 38-39lbs, which I am very pleased with. Im very happy that I also have managed to gain a significant amount of strength which I did not expect during this weight cut. I plan on still going down another 15lbs of fat minimum, and maybe 20lbs in the long term. I also would like to add more mass to my back and certainly my chest. Although all in all, I'm happy with the results. Any constructive criticism is welcome. I have pretty bad gyno I am aware and will most likely look into surgery in the future when I am ready and have enough time for the recovery.

    Thanks guys.

    (EDIT: Not sure why the photos are so blurry, if someone out there knows how to fix this, it is much appreciated.)
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  2. #2
    Registered User BecomingSmaller's Avatar
    Join Date: Sep 2016
    Location: Dorset, United Kingdom (Great Britain)
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    Good job, keep it up
    I never saw a wild thing
    sorry for itself.
    A small bird will drop frozen dead from a bough
    without ever having felt sorry for itself.

    54 year old male 6'4
    Jan 2016: 315#, Jan 2017: 207#, May 2017: 185#
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  3. #3
    Registered User stingray72's Avatar
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    Very good job.
    Starting 11/25/17 : 167.6 lbs
    Goal: 163.6 lbs
    Week 0: 25th Nov - 167.6 lbs
    Week 1: 1st Dec - 164.2
    Week 2: 8th Dec 161.2
    Week 3: 15th Dec 159.4
    Week 4: 22th Dec
    Week 5: 29th Dec
    Week 6: 5th Jan
    Week 7: 12th Jan
    Week 8: 19th Jan
    Week 9: 26th Jan
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  4. #4
    Registered User Prithwishr96's Avatar
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    good job
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