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  1. #31
    Registered User Y2ok's Avatar
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    Hi! Great to know that ! At first it's hard but the longer you do it, the easier it gets.
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  2. #32
    happy NoCarbsNoSugar's Avatar
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    Great log and great progress!
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  3. #33
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    Just noticed that you uploaded progress pictures.

    Very interesting to see how the body transforms during the weight loss and muscle increase.

    THANKS for sharing them.
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  4. #34
    Registered User Y2ok's Avatar
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    Hi!

    So another week is over and progress picture time is here. Before that, here are the results -

    Week 0 - 108.1kg
    Week 1 - 103.3kg
    Week 2 - 102.8kg
    Week 3 - 101.8kg
    Week 4 - 102.4kg
    Week 5 - 98.8kg
    Week 6 - 101.3kg
    Week 7 - 99.1kg
    Week 8 - 97.4kg
    Week 9 - 96.9kg
    Week 10 - 96.3kg
    Week 11 - 95.2kg
    Week 12 - 93.9kg
    Week 13 - 93.6kg
    Week 14 - 93.5kg
    Week 15 - 93.2kg
    Week 16 - 92.9kg
    Week 17 - 91.9kg
    Week 18 - 91.5kg
    Week 19 - 90.8kg

    Let's have a look at the goals that I did set in beginning of September.

    1) Get below 91kg till the next progress picture checkin, which will take place on 7th of October. - COMPLETED, weighting 90.8kg
    2) I've applied for Krav Maga classes, so I plan to attend 3 times per week krav maga classes and maybe remove one cardio day from my weekly schedule. Completed, going regularly to Krav maga classes - 3 times per week

    As usually - here are the next goals:

    1) Get below 89kg till next progress picture checkin, which will take place on 4th of November.
    2) I would love to start to replace one running cardio session with one swimming session, so there would be 2 cardio days per week - 1 from running and 1 from swinning.

    Next thing are the progress pictures, I've attached again 3 pictures, take a look and if you can, please let me know what would be your guess about my BF %.

    In overall, I feel great, now I start to hear a lot of compliments from friends of mine, who haven't seen me for a longer time period, that keeps me motivated, tho now it already feels like this is my new lifestyle, and that's the way how to go.

    Anyway, can't imagine that already 20 weeks will pass by next week. Will keep on rocking.

    P.S.

    @NoCarbsNoSugar - thanks for checking in.
    @marcosala794628 - Yeah, the progress pictures kept me really motivated in the beginning and you can see the REAL changes in the pictures.

    Cheers,
    Y2ok!
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  5. #35
    happy NoCarbsNoSugar's Avatar
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    you have done a great job so far!
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  6. #36
    Registered User Y2ok's Avatar
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    Hi!

    Just realised that it has been going for already 20 weeks, so the results are below -

    Week 0 - 108.1kg
    Week 1 - 103.3kg
    Week 2 - 102.8kg
    Week 3 - 101.8kg
    Week 4 - 102.4kg
    Week 5 - 98.8kg
    Week 6 - 101.3kg
    Week 7 - 99.1kg
    Week 8 - 97.4kg
    Week 9 - 96.9kg
    Week 10 - 96.3kg
    Week 11 - 95.2kg
    Week 12 - 93.9kg
    Week 13 - 93.6kg
    Week 14 - 93.5kg
    Week 15 - 93.2kg
    Week 16 - 92.9kg
    Week 17 - 91.9kg
    Week 18 - 91.5kg
    Week 19 - 90.8kg
    Week 20 - 90.4kg

    Since, the result list gets pretty big, I'll keep logging every week, but I'll leave every 5th and last 5 entries only, otherwise the list will get too big.

    Still feeling great after the last week, the only issue is that my lower back hurts pretty bad the past few days - did drive a lot during Friday and Saturday and didn't have chance to do any lower back exercises for my disks. Haven't had a chance to visit the pool either, but, hopefully, will manage to do that during this week.

    Otherwise I'm ready to keep on rocking. Looking forward to getting below 90kg.

    Have a great week y'all!

    Cheers!
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  7. #37
    happy NoCarbsNoSugar's Avatar
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    very good progress!
    good job
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  8. #38
    Registered User Y2ok's Avatar
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    Hi all!

    Another week has passed, and here are the results -

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 17 - 91.9kg
    Week 18 - 91.5kg
    Week 19 - 90.8kg
    Week 20 - 90.4kg
    Week 21 - 89.0kg

    I'm finally gone below 90 kg. I'm super happy and excited, since I cannot remember when I was below 90 kg last time. Probably sometime back in primary school, but I haven't recorded and seen this number for a long time.

    I've decided that I do the cut until I'm below 87.0kg, and when I reach this number, I'll move back into maintenance slowly. As soon as I figure out my maintenance calories, I'll move into a lean bulking phase, where I'll try to build some muscles. Will still update this thread weekly, so anyone who is interested can follow.

    Lower back pain is getting better, but still is pretty bad. Did pretty regularly lower back exercises last week, it helped a bit but not too much. I'll keep doing them this week as well, and hopefully should be a lot better by next Monday.

    Again - super excited and looking forward to the next week.

    Have a wonderful week y'all!
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  9. #39
    Registered User marcosala794628's Avatar
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    Well done!
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  10. #40
    Registered User Y2ok's Avatar
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    Hi!

    Previous week was long due to the fact that I had an injury and had to adapt my exercises accordingly. Got one of my ribs broken from a strike in krav maga class, so for the next month I'm out of gym and krav maga classes. I'm not sure if it's a good idea to go to the gym and do other parts except chest (if it doesn't hurt)?

    Anyway, below are the results


    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 18 - 91.5kg
    Week 19 - 90.8kg
    Week 20 - 90.4kg
    Week 21 - 89.0kg
    Week 22 - 87.7kg

    Currently my plan is to do cardio only (running). It was painful last week, but I did one 7km run today, and it was fine already - doesn't hurt that much when breathing anymore.

    Will keep to do cardio only for this week for sure. Will do some studies and see if I should do gym (if it doesn't hurt), if so, might add some gym days next week.

    Anyway - next week is the progress pic week, and despite the injury, I'm looking forward to it, due to the weight loss.

    I'm disappointed about the broken rib, but I'm ready to strike back with full force when it's healed.

    Thats all for now!
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  11. #41
    Registered User Bargeworth's Avatar
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    Well done mate!! This is awesome. Keep it up
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  12. #42
    Registered User Y2ok's Avatar
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    Hi!

    Another week has passed, and the results are in. Not as big weight loss as previously, but that is due to the fact that I have reduced the amount of exercise per week, but still - weight loss is weight loss.

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 19 - 90.8kg
    Week 20 - 90.4kg
    Week 21 - 89.0kg
    Week 22 - 87.7kg
    Week 23 - 87.5kg

    Additionally, I've added progress photo to the post. Guesses about my BF would be welcome. I think, I can start to slightly see my top abs when I flex (the pictures attached is when I don't flex).

    In overall - I feel good, looking forward when my rib will be fully healed. Last few days have been a lot better, I can already breathe and sleep on my stomach/side without pain. So I'll wait few more weeks (my plan is to wait for a day when my rib don't hurt at all anymore) and then wait for another week or week and a half and then start to go back to the gym slowly. Don't want to rush it too much.

    Other than that, really looking forward to the gym.

    Now let's look back at the goals I created in the beginning of the past month -

    1) Get below 89kg till next progress picture checkin, which will take place on 4th of November. Completed. Currently weighting 87.5kg
    2) I would love to start to replace one running cardio session with one swimming session, so there would be 2 cardio days per week - 1 from running and 1 from swimming. Failed, haven't had one swim lesson

    Next goals are as following -

    1) Get below 87kg and slowly move into maintenance weight, from which I'll move into bulking phase, to gain some muscles. I plan to stay there for 3 - 4 months, so till around beginning of March.
    2) Will try to watch my protein intake more, so I'm eating at around 1g per lbs of protein. I guess that should be enough?

    Bargeworth, thanks for checking in , and thanks for the motivation!

    Other than that - see you all in a week.
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  13. #43
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    Great progress bro! Congrats

    I recall your thread a while back..you work on a ship right?

    Anyhow I’m no expert but looks like you’ve gone down into to mid teens already - like 14% to 15%

    Your arms look huuuge, specially since you have lost so much waist.

    What’s your waist at navel and what’s your bicep size?
    **^^ Work hard AND more importantly, work smart ^^**
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  14. #44
    Registered User Y2ok's Avatar
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    Originally Posted by TryingBB View Post
    Great progress bro! Congrats

    I recall your thread a while back..you work on a ship right?

    Anyhow I’m no expert but looks like you’ve gone down into to mid teens already - like 14% to 15%

    Your arms look huuuge, specially since you have lost so much waist.

    What’s your waist at navel and what’s your bicep size?
    Hey! Thanks for checking in. Nope, must have mistaken me with somebody else.

    Thanks for estimates!

    My hip size is ~89cm, navel ~86cm, neck ~35 and biceps ~30cm. It's pretty hard to measure it myself. The measurements were taken while not flexing. Not sure what's the correct way to take the measurements.
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  15. #45
    Registered User Y2ok's Avatar
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    Hi.

    So another week has passed by. Last week was hard, since along with broken ribs, I got sick, so I had to cut out all exercises. Feeling a bit better, but still resting and trying to get back on the track. Weight in wasn't that bad, and I'm OK with the results -


    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 21 - 89.0kg
    Week 22 - 87.7kg
    Week 23 - 87.5kg
    Week 24 - 87.3kg

    Will see how long will it take for me to get back on the track, but I really hope, that I will be back in the gym next Monday. Currently I can't feel any pain in my ribs anymore (except strange pain-like feeling, when I'm stretching).

    Will skip krav maga classes for another 2 weeks, and will start a bit later, just to make sure that ribs are fully healed before taking additional hits to the chest.

    Have a great week you all!
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  16. #46
    Registered User Y2ok's Avatar
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    Hi there!

    Another week has passed, and here is the results -

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 22 - 87.7kg
    Week 23 - 87.5kg
    Week 24 - 87.3kg
    Week 25 - 87.3kg

    In general - I feel really good, no more pains in my chest, and I think I'm back to the business (if not by 100% then by 95% definitely).

    I think, I've understood what is my maintenance weight, when I do no sports. Starting from tomorrow, I'll start to go to the gym. My plan starting from this week is 4x per week to do gym. Starting next week, I'll add 3x per week krav maga (hopefully no broken bones anymore, haha). Krav maga will make sure I have some cardio as well, so will see how it goes.

    Looking forward, since it sounds like a fun week to go. Finally - back to some sports. Currently thinking if I should try out any protein shakes while lifting heavy, but based on my calculation, I could reach the required protein intake just by food, so probably I'll stay away from them for now.

    Will report back in a week, to tell you about the progress.
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  17. #47
    Registered User Y2ok's Avatar
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    Hi all!

    Another week has passed and here is the results.


    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 22 - 87.7kg
    Week 23 - 87.5kg
    Week 24 - 87.3kg
    Week 25 - 87.3kg
    Week 26 - 87.1kg

    In overall - I feel great to be back in the gym. Past week did 5x gym and had no cardio days. Tried to eat at maintenance and reached protein goal of 1g per lbs at all days. Still managed to lose some weight, but this week not that much (and I was walking a lot ~15k steps per day).

    For this week I'll continue with 5x per week gym, but will add 3x krav maga which will give some cardio and body weight trainings.

    Next week is progress pic week, this month hasn't been the most active, but still looking forward to it.

    That's all for now.

    Have a nice week!
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  18. #48
    Registered User Y2ok's Avatar
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    Hi all!

    Another week has pased, below are the results -

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 23 - 87.5kg
    Week 24 - 87.3kg
    Week 25 - 87.3kg
    Week 26 - 87.1kg
    Week 27 - 86.9kg

    As you can see slowly, but the weight is still dropping. I'm eating around 200g of protein per day and in total ~2k - 2.5k kcal per day.

    Attached to the post also progress pics - this time without previous pictures, since they got too many.

    Let's look back at the goals we set back in the beginning of November:

    1) Get below 87kg and slowly move into maintenance weight, from which I'll move into bulking phase, to gain some muscles. I plan to stay there for 3 - 4 months, so till around beginning of March. - COMPLETED, Weighted in at 86.9kg
    2) Will try to watch my protein intake more, so I'm eating at around 1g per lbs of protein. I guess that should be enough? - COMPLETED, currently eating around 1-1.1g of protein per lbs

    So the next goals for December -

    1) Stay at around 87kg of weight and keep building muscle mass.
    2) Try to fit in some gym activities around Christmas time.

    In overall, feeling wonderful and will keep on rocking.

    Have a nice week!
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  19. #49
    Registered User Y2ok's Avatar
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    Hi all!

    Another week has passed by. Below are results:

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 24 - 87.3kg
    Week 25 - 87.3kg
    Week 26 - 87.1kg
    Week 27 - 86.9kg
    Week 28 - 88.0kg

    I've gained 1.1kg during this week, but this might be due to the fact, that I did drink a lot of teas and ate a lot right before going to sleep on Sunday. I would guess that actually the weight gain shouldn't have been more than 0.3kg. Will see how it will look like next week.

    Currently continuing to bulk (eating in a small surplus) and doing 5x week gym and 3x week krav maga.

    Feeling good - and looking forward to finishing this year strong - just few more weeks.

    Keep on rocking everyone!
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  20. #50
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    Y2ok is offline
    Hi all!

    Another week has passed and first month in my bulking phase has come to the end.

    Below are the results -

    Week 0 - 108.1kg
    Week 5 - 98.8kg
    Week 10 - 96.3kg
    Week 15 - 93.2kg
    Week 20 - 90.4kg
    Week 25 - 87.3kg
    Week 26 - 87.1kg
    Week 27 - 86.9kg
    Week 28 - 88.0kg
    Week 29 - 88.2kg

    I started my bulking phase at 87.3kg, then went down a bit and then slightly the weight increased. So in total, during the first month I've gained 0.9kg of weight, which is around 2lbs. Not sure if that is a good start, but I try to eat as clean as possible and stay within very small surplus or at maintenance during the days off from the gym.

    My plan is to continue this approach till the beginning of the February, when I'll add more cardio and body weight trainings and probably replace 5x per week gym with 4x per week gym. Also then I'll move back to the cutting phase, where I'll eat in a small deficit (<=500 kcal).

    In overall I feel really great.

    See you all in a week!
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  21. #51
    Siberian Express Sarumyan's Avatar
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    Sarumyan is offline
    Originally Posted by Y2ok View Post
    So 6 weeks have passed and the results are below -

    Week 0 - 108.1kg
    Week 1 - 103.3kg
    Week 2 - 102.8kg
    Week 3 - 101.8kg
    Week 4 - 102.4kg
    Week 5 - 98.8kg
    Week 6 - 101.3kg

    I've gained a bit of a weight, due to the fact that during the weekend I was in a wedding for two days, and as you know - free food and some alcohol sums up to weight gain. But I don't feel bad about it - felt like a cheat day, and the weight gain is not that big in my opinion. Looking forward to get rid of everything I added during the weekend in this week.

    In overall - still feeling good, and ready to continue my transformation journey.
    That is a great progress, keep going man
    Rugby, Judo, Basketball, MMA Fighter Crew (4-0).
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  22. #52
    ***Keto4life*** cherrygarcia80's Avatar
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    cherrygarcia80 is offline
    Originally Posted by Y2ok View Post
    Hi!

    Another week has passed, and the results made me happy. Find them below -

    Week 0 - 108.1kg
    Week 1 - 103.3kg
    Week 2 - 102.8kg
    Week 3 - 101.8kg
    Week 4 - 102.4kg
    Week 5 - 98.8kg
    Week 6 - 101.3kg
    Week 7 - 99.1kg
    Week 8 - 97.4kg
    Week 9 - 96.9kg
    Week 10 - 96.3kg
    Week 11 - 95.2kg
    Week 12 - 93.9kg
    Week 13 - 93.6kg
    Week 14 - 93.5kg
    Week 15 - 93.2kg
    Week 16 - 92.9kg
    Week 17 - 91.9kg

    Last time I was below 92kg was in a primary school, so more than 10 years ago, and it feels great. I have much more energy, I can do a lot more things, and I look better than ever (also I start to hear lot of compliments from my friends).

    There is still some journey to go. I plan to do cutting till 85/86kg, and then either move into maintenance phase or bulking. I'm still new to bulking, so I'll create probably a separate post about that. I plan that this could happen in beginning of the next year, if everything goes well.

    Other than that - still attending the krav maga classes regularly, going to the gym, and doing the cardio days, so all good.

    Looking forward to next week, to see the results and then to the picture checkin, which will come in 2 weeks.

    Have a great week!
    Y2ok!
    Oh wow! congrats on the consistent weightloss, that's some amazing progress and hard work right there! All the best as you journey on
    =================
    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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