JohnCyr's 2019 Transformation

[JohnCyr]

Hello Everyone.

I figured I would make myself another thread for my current transformation. Some of you may remember me from my 2014-2015 fat loss journey where I had went from 260lbs to 170 and under 10% bf. (thread can be found here: https://forum.bodybuilding.com/showt...hp?t=167188881 ).

In the summer of 2015, following my marriage, life took an unexpected turn of events which made it hard for me to keep on track. My mother was hospitalized, shortly after my dad got diagnosed with cancer, I bought a new house, changed careers, had a kid, my dad passed last March and also battled my own inner demons through it all and suffered an ACL tear. Basically, I had to put others first for a while and here I am today.

Last July, I took two months off work and decided to focus on my mental and physical health as well as catch up on work around the homestead. I subscribed to the gym closest to my house and weighed in at my heaviest of 288lbs on July 16th 2019. Being familiar with weight loss and my body’s responses to it, it made it slightly easier for me this time around as I knew what I should and shouldn’t do. I’m well aware that this weight loss is drastic and well aware of the possible consequences of such a fast loss and I am prepared to deal with it. All of this said, My approach since July has been intermittent fasting, HIIT on the stationary bike because of my ACL (still awaiting surgery) as well as OMAD on some days and I usually keep under 80g carbs per day. Furthermore, I carb load on Tuesdays after my weigh in. I will be honest, I am not thoroughly counting calories, however, I’m familiar enough to know I am in a deficit. My loss has been slower since the last two weeks, between 1-2lbs a week which is what I am aiming for to reach my initial goal of 185lbs. Gym wise, I am aiming to go 3-4 times a week. Cardio is 20-25 minutes while weight lifting is usually chest/triceps, biceps/back, legs, shoulders/abs. 4-5 different exercises per muscle group, 4 sets each and reps are 15-12-10-8 of the heaviest I can.

I weighed in this am at 210 lbs. Here are some pictures of me in 2015 at around 175lbs as well as me last July at 288lbs and me last month at 218lbs.

I'm out hunting all weekend and will most likely walk lots and will aim to eat clean for sure. I'll have updated pics on Tuesday.

[canadiancoops]

I remember well.Crazy transformation. You did amazing and it seems like you're going to get back to it. Keep it up. If it feels like its going the other way reach out. You got this.....the next goal is 200, and then.....

[CBRIT89]

Following!

I wasn't here for your initial thread, but looking forward to seeing the progress as you do it all over again!

Anything you learnt during the first and will do differently this time?

[JohnCyr]

I remember well.Crazy transformation. You did amazing and it seems like you're going to get back to it. Keep it up. If it feels like its going the other way reach out. You got this.....the next goal is 200, and then.....

Thank you!!! Went out hunting last weekend. carbed up big time and had sweets, however I walked 30kms in the mountains so I didn't gain too much! gained 5 lbs when I weighed myself Monday AM. down 6lbs now! most likely was just water retention

[JohnCyr]

Following!

I wasn't here for your initial thread, but looking forward to seeing the progress as you do it all over again!

Anything you learnt during the first and will do differently this time?

Following your journey as well!!!

The thing with the first cut was that I cheated way too often. Everytime I had an excuse like a work lunch or family dinner. This time, three years later and Keto being a huge trend, there are so many products I can use that didn't exist or were hard to find back four years ago. This helps not feeling like I'm on a restrictive diet. That and intermittent fasting. I didn't use to fast for more than 12 hours back then. Now I Fast 24-36 hours. at least once per week.

[Sarumyan]

Subbed. Dieting when hunting never worked for me.

[JohnCyr]

Subbed. Dieting when hunting never worked for me.

Yeah, I'm usually good with it, especially when alone but when theres a few friends, you don't get picky with the meals.

Thursday night I had a 4" square of lasagna. Friday am I ate a small pancake along with my eggs and bacon. There are homemade donuts at the local store.. Theyre amazing. I never bring any back and only have them while I'm up to the camp. 450-550 cals for two. I probably ate 6 that weekend LOL. had a bit of bread with a Moose tartare I made Saturday night. and a cup of red potatoes sunday AM with eggs and bacon. OH! and also theres the best pizza I ever had at the local diner so I had a small seafood pizza on the sunday night. I mean given the fact that I walked over 30kms up and down mountains and fasted on Monday helped with the loss!

I was 210.4 when I left Thursday AM. I'm down to 208 this AM! which brings me to a total loss of 80 lbs in 4 months!

[JohnCyr]

Good Morning everyone!!

Figured I would post a little update with photos as its been a while. I took those yesterday after weighing in at 208. However I am down to 207 this morning. Carbing up solidly last weekend for the first time in four months seems to have kicked my metabolism in high gear lol. (I've been sweating more than usual too).

Going back hunting this weekend and I do plan on eating more carbs than usual to sustain energy levels throughout the day, however I will try and keep the sugar intake as low as possible.

Here are some photo updates. 288 vs 208. Side and front relaxed views.

[JohnCyr]

I always despise the holiday season when cutting. This year more so for many other reasons but yeah.

First year celebrating Christmas since my dad passed.

Too many dinners and lunches on my wife's side, One on xmas eve, lunch on xmas day with uncles and cousins etc.. another on new years day with the same people lol.

Everyone judging you for not indulging despite wanting to.

Everyone judging you and your progress, projecting their own insecurities and excuses...

And all the other lunches, potlucks and events involving non diet friendly foods.

I simply don't think I can fake it and feel like i'll eventually tell someone to F right off. lol

I just want to sleep and wake up I January LOL

[harleyjess]

I remember that thread and it was great , Im following because i need some motavation myself.

[JohnCyr]

I remember that thread and it was great , Im following because i need some motavation myself.

Thank you!!!

[JohnCyr]

Crazy loss this week again. I did go to the gym 4 times which had me sitting at 200lbs flush this am. Looking forward do fluctuating below the 200's but yeah, reintroducing carbs and cutting out cardio as I am aiming to lose no more 2lbs per week now. Going for a body comp analysis next week to help track the loss meticulously. Also bought some collagen cream to help with loose skin and stretch mark healing.

Here are some progress pics again :

[CBRIT89]

Doing well man - some nice milestones to focus on short term as well: Sub 200 and 100lbs down. Hope Christmas indulgence doesn't trouble you too much!

[JohnCyr]

Doing well man - some nice milestones to focus on short term as well: Sub 200 and 100lbs down. Hope Christmas indulgence doesn't trouble you too much!

Just weighed in at 199 this am! Real happy!!

Im pretty focused! Not wanting to sacrifice what i want most for what i want now. Christmas and holidays ill try and do OMAD and stick within a deficit! Well see!

[JohnCyr]

total loss this week is 3.5lbs which brings me to 196.5lbs!

Ive been sick with the flu/cold and haven't cheated all week or been able to keep much food. I did however go to the gym four times and attempt to "sweat it out" lol energy is low. I plan on carbing up this weekend and drink as much fluids as possible.

[Sarumyan]

Just realized you lost 100 pounds in 5ish months. That is insane. Actually I have a similar story with 2 weight-losses around 90lbs, also came down rapidly and slowly crept over the years back due to {life}.

Going to follow your progress a lot closer. Have no doubt you will make it. In some messed up way it is a lot easier to lose weight fast then to lose it slow. And there is no guarantee one would keep it off if they did it they right way.


I am doing OMAD, pretty much paleo, plus Throwing 1-2 Day Fasts when I feel I can take them. Also working out like crazy. I get the feeling that is pretty much what you are doing as well.

As for the plans to keep it off - my plan is to do IF 20/4 or 16/8 for the rest of my life. Also plan to spend 2 years lean bulking, diligently. Let's see if it works for both of us.

[cherrygarcia80]

Just weighed in at 199 this am! Real happy!!

Im pretty focused! Not wanting to sacrifice what i want most for what i want now. Christmas and holidays ill try and do OMAD and stick within a deficit! Well see!

Oh wow, I remember your transformation from 2015, you really inspired a whole bunch of us. And wow, what a comeback, despite the regain you've made a phenomenal comeback, congrats on breaking the 200 barrier once again! Regain really sucks! I'm trying to lose 30pounds that I regained this year, thanks for sharing your progress, it's so motivating for many of us. All the best as you journey on.

[JohnCyr]

Little update! Was down to 191.5lbs before the holidays. Ate a little over maintenance and was bout 204 after the new year. Lol managed to lose it all and then some. Weighed in at 189.5 this am! Pics to come when i reach 188lbs which will mark -100lbs loss.

[JohnCyr]

Today marks the 6 month since i hopped on this journey! Never thought is even make it close to this but here i am!! Lost a 100lbs! My stomach shows for it but im sure ill be able to find non surgical ways to improve it. Suggestions more than welcome!

Looking to drop to 175 before i start a very slow clean bulk and maintenance.

Here are some progress pics from July 15 2019 at 288lbs vs January 14 2020 at 188lbs!

Thanks to everyone for the encouragements, kind words and inspiration!

[GandyJay]

Today marks the 6 month since i hopped on this journey! Never thought is even make it close to this but here i am!! Lost a 100lbs! My stomach shows for it but im sure ill be able to find non surgical ways to improve it. Suggestions more than welcome!

Looking to drop to 175 before i start a very slow clean bulk and maintenance.

Here are some progress pics from July 15 2019 at 288lbs vs January 14 2020 at 188lbs!

Thanks to everyone for the encouragements, kind words and inspiration!

Amazing transformation, well done dude

[TheHaws]

Congratulations John, Well done man!

[JohnCyr]

Oh wow, I remember your transformation from 2015, you really inspired a whole bunch of us. And wow, what a comeback, despite the regain you've made a phenomenal comeback, congrats on breaking the 200 barrier once again! Regain really sucks! I'm trying to lose 30pounds that I regained this year, thanks for sharing your progress, it's so motivating for many of us. All the best as you journey on.

Hey Cherry!! Sorry I missed this post!! I remember you as well!! Thanks for the kid words! Keep it up!! youre doing amazing!!

[JohnCyr]

Congratulations John, Well done man!

Thanks!!!

[JohnCyr]

Amazing transformation, well done dude

Thanks mate!!

[gymaddict108]

Today marks the 6 month since i hopped on this journey! Never thought is even make it close to this but here i am!! Lost a 100lbs! My stomach shows for it but im sure ill be able to find non surgical ways to improve it. Suggestions more than welcome!

Looking to drop to 175 before i start a very slow clean bulk and maintenance.

Here are some progress pics from July 15 2019 at 288lbs vs January 14 2020 at 188lbs!

Thanks to everyone for the encouragements, kind words and inspiration!

Congrats man! I am you from 6 months ago. Gained about 80 lbs post marriage and other life stuff. Hoping to follow your path! If you don't mind me asking how much of a deficit were you on in the beginning?

[JohnCyr]

Congrats man! I am you from 6 months ago. Gained about 80 lbs post marriage and other life stuff. Hoping to follow your path! If you don't mind me asking how much of a deficit were you on in the beginning?

Congrats on deciding to make a change! I was eating roughly between 1700-2000 calories daily. Mainly protein and fats. Fasting one day a week as well.

[gymaddict108]

Congrats on deciding to make a change! I was eating roughly between 1700-2000 calories daily. Mainly protein and fats. Fasting one day a week as well.

Amazing! I got 22 days down and the rest of my life to go Thanks for being an inspiration.

[JohnCyr]

Amazing! I got 22 days down and the rest of my life to go Thanks for being an inspiration.

Thank you! Means alot!! Keep it up!!!

[JohnCyr]

So i got a new scale as i knew my old one was off and finnicky! New one reads me as a little over 3 lbs heavier which really bummed me out. But then i realized i do feel leaner and that the scale doesnt necessarily tell the whole story.

Took these two shots this morning at the gym and it got me thinking im headed in the right direction.

[JohnCyr]

New scale is accurate when compared to the inbody test i just took!

I weighed in at 185.8lbs this am and 13.7% bodyfat! Pretty stoked!

In comparison to my previous InBody Test of 2019-12-20 (which I was at 195lbs and 17.9% BF) the numbers reveal there was 9.3lbs of fat loss and 0.9lbs that was muscle loss in 7 weeks which I am highly happy with!!

Next step for this cut is to reach 10% BF hopefully at around 177-180lbs.