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  1. #1
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    An Actual "90 day Transformation"... (Belatedly Posted)

    Back at the end of March I took a look at myself, how "Meh" I looked and just how much "wheel spinning" I have really been doing fitness wise over the past 4-5 years.

    I decided to use the "Stay at Home" time to help me focus on finally getting the fat off to the point where I could actually be "lean" again.

    So starting April 1st I began to really sort out my diet, go back to a very structured weight program three days/week and add in 15-20 miles of bicycling three to four days/week along with a goal of 12k+ steps each day.

    Realistically, I should have started this thread back on April 1st but if I am being completely honest I really didn't know if I would make the kind of progress I wanted to and didn't want to document a failed attempt. However, based upon my "Day 72" progress pictures I would say that I have been reasonably successful having lost (by my estimate) about 5-6% BF so far.

    And so (now that I can see that I am not going to basically embarrass myself), I am posting this to document what has been done and to track the last two weeks of progress.



    Calories:

    I have been sticking to an average deficit of 650 calories/day. Some days a bit higher, some a bit lower but averaging out each week to 650/day. I have gone with cooking 90% of the food that I have been eating for myself and eliminated most of the pre-packaged foods from my diet except for the occasional "treat".

    Weight Training: (M/W/F)

    Deadlifts: 3 sets of 8

    Squats: 3 sets of 8

    DB Bench Press: 3 sets of 8 -12

    DB Rows: 3 sets of 10-15

    DB Overhead Press: 3 sets of 10-12

    DB Shrugs: 3 sets of 15

    Lateral Raises: 3 sets of 12-15

    As to "Why all of the Dumbbell work?".. I have a bulging disc on the right side of my C7 vertebra that presses a nerve and has caused some weakness issues on my right side (tricep, lat and pectoral) so I have been working out with dumbbells so as to insure that my left side isn't over-contributing to my lifts and masking the weaker right side.

    My current goal is to cut a few more pounds of fat to reduce the remaining lower back/abdomen flab down a bit more and will that will probably end up taking me a couple of additional weeks past my "90 day" deadline.

    However I am curious to see just how much progress I will have made overall by July 1st.
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    Last edited by Luclin999; 06-19-2020 at 10:39 PM.
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  2. #2
    Registered User nestbrother's Avatar
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    Good job mate thats a big change in just 90 days

    Curious as to your before/after weight?
    may god forgive me
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  3. #3
    Registered User Luclin999's Avatar
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    Originally Posted by nestbrother View Post
    Good job mate thats a big change in just 90 days

    Curious as to your before/after weight?

    First picture: 180.4 pounds - Waist: 33.5"
    Second Picture: 168.0 pounds - Waist 30.6"

    Same scale, weight checked at the same time of day.

    So a 12.4 pound difference from April 1st to June 12th.
    Last edited by Luclin999; 06-19-2020 at 12:42 PM.
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  4. #4
    Registered User Luclin999's Avatar
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    Scale today shows: 166.2 pounds.

    Waist: 30.2"

    Still headed in the right direction.
    Last edited by Luclin999; 06-21-2020 at 10:24 AM.
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  5. #5
    Registered User Luclin999's Avatar
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    Scale today: 165.6 pounds

    10 days to go.
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  6. #6
    Registered User Luclin999's Avatar
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    Scale today: 164.6 pounds

    Waist: 30"



    Waistline and lower abdomen/back areas have both gone down another half inch since the 12th.

    A little over a week to go.
    Last edited by Luclin999; 06-22-2020 at 01:06 PM.
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  7. #7
    Registered User Luclin999's Avatar
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    Scale today: 164 pounds (probably dropped some water weight)

    Waist: 30"

    I've been trying to stick to an average 650 calorie/day deficit throughout this whole cut however I was a bit less active than I should have been yesterday so my estimated deficit was only 425 calories.

    I have an hour and a half of cycling this afternoon though so I may make up a bit of the difference today.
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  8. #8
    Registered User Luclin999's Avatar
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    Scale today: 163 pounds.

    Waist: 30"

    Almost certainly seeing some water losses this week because there is no way that I have lost 1.6 pounds of fat in four days.

    Still, it is better seeing the scale going down rather than up so I won't complain about it.
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  9. #9
    Wha? AlexSays's Avatar
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    Nice job man well done! Photos hopefully give people a good and realistic view of what can be achieved in this timeframe
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  10. #10
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    Originally Posted by AlexSays View Post
    Nice job man well done! Photos hopefully give people a good and realistic view of what can be achieved in this timeframe
    Thanks! I hope so. They help to keep me honest with myself about my progress as well.

    Scale today: 163.8

    Waist: 30"

    So back up 0.8 pounds today.

    I ate a large bowl of air popped popcorn with a lot of popcorn salt last night that bumped up my sodium intake for the day quite a bit and so this jump in weight pretty much confirms that I've been losing/gaining a bit of water weight this week.
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  11. #11
    Registered User Luclin999's Avatar
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    Scale: 163.6 pounds

    Waist: 30"

    So basically a one pound drop over last Monday, but that probably makes sense since I dropped 3 pounds from the 15th to the 22nd.
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  12. #12
    Registered User Luclin999's Avatar
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    Well, it's been three months.... April 1st to July 1st (I suppose I should have named this thread "An Actual Three Month Transformation"...) :/

    ...However, here are the results..



    -------------------------------------------------------------------------------------------------------------------
    Stats

    04/01/2020

    Weight: 180.4 pounds
    Waist: 33.5"
    Lower Stomach/back: 36.5"
    BF Estimate: 21.5%


    07/01/2020

    Weight: 163.4 pounds
    Waist: 30.0"
    Lower Stomach/back: 33.0"
    BF Estimate: ????

    Average TDEE: 2666 calories/day
    Average Consumed: 2040 calories/day
    Average Deficit: 626 calories/day

    (Which means my average deficit has dropped by about 25 cal/day from when I started)
    -------------------------------------------------------------------------------------------------------------------

    Overall, I am very happy with how things turned out.

    With that said, it is clear that if I want to reduce the lower stomach/back fat a bit more that I need will to lose probably another inch from my midsection (about another five pounds of fat) or about 3-4 more weeks at my current deficit. And while I am not thrilled with the idea of dropping down to about 158 pounds I would rather just go ahead and do it now while I am already in a cutting mode/mindset.

    So... I guess that I'll be extending this out unofficially to a "Four month Transformation"...

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  13. #13
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    Nice job, will be in for further updates!

    What is your current goal (as in how will you know when you're done with your cut)? You must be pushing 11-12% now and looking pretty damn good
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  14. #14
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    Originally Posted by AlexSays View Post
    Nice job, will be in for further updates!

    What is your current goal (as in how will you know when you're done with your cut)? You must be pushing 11-12% now and looking pretty damn good
    Probably going to stop after five more pounds around 158 one way or another. So at my current weight loss rate about 4 more weeks.

    After that, the plan is to switch to maintenance for about a month and see what effect that has on the lower stomach/back fat. IE. does it come right back or stay gone?

    Then I'll probably move to a 6 month, very lean bulking cycle of "Maintenance + 160 calories/day" where the extra 160 comes from a lean protein source (Chicken or turkey breast, white fish, egg whites Etc.) and see if I can convince my body to put on a few more pounds of muscle from Sept. through Feb.

    After that, I'll see what composition changes have been made, reevaluate and decide if I will continue attempting to put on mass or if I need to cut again.
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  15. #15
    Registered User Luclin999's Avatar
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    Weight: 162.0 Pounds
    Waist: 29.9"
    Lower Stomach/back: 32.8"

    So another fairly large drop on the scale weight (1.4 pounds in two days), however the scale has been consistent as yesterday it also had me at 162 so... ?

    However there is probably some retained water lost in that so I wouldn't be surprised to see that number stay there for a few days (or even go back up a little bit).
    Last edited by Luclin999; 07-03-2020 at 03:38 PM.
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  16. #16
    Registered User Luclin999's Avatar
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    Weight: 162.8 Pounds
    Waist: 29.9"
    Lower Stomach/back: 32.8"

    And...Back up to 162.8 again. Water fluctuation is definitely annoying when it comes to trying to track fat loss.
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  17. #17
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    Weight: 162.2 Pounds
    Waist: 29.8"
    Lower Stomach/back: 32.7"
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  18. #18
    Registered User Luclin999's Avatar
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    Weight: 162.0 Pounds
    Waist: 29.8"
    Lower Stomach/back: 32.7"

    Only about 14,000 more calories to burn off... (hopefully)
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  19. #19
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    Great job. Almost there!
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    Originally Posted by TheUnbearables View Post
    Great job. Almost there!
    Thanks!

    Today:

    Weight: 161.6 Pounds
    Waist: 29.7"
    Lower Stomach/back: 32.6"
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    Great progress good job
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    Originally Posted by safcpaul View Post
    Great progress good job
    Thanks!

    Today:

    Weight: 160.8 Pounds
    Waist: 29.6"
    Lower Stomach/back: 32.5"

    A lot of crazy water fluctuations this week (yesterday morning the scale had me at 162.6 pounds) which is why I tend to ignore the daily numbers for the most part and just focus on the weekly trends.

    Definitely starting to see the "long term deficit fatigue" set in as my TDEE per my watch has been dropping considerably on non-cycling days.

    Used to be that on a lifting day I would consistently hit 2600-2650 calories for the day but now I am seeing 2300-2350 calories instead. And I am aware that I am nearly twenty pounds lighter and not as energetic/active overall as I was three months ago so I have been compensating a bit by working in more walking and other low intensity cardio on those days to bring the numbers back up an additional 100-150 calories.
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  23. #23
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    Weight: 164.2 Pounds
    Waist: 29.7
    Lower Stomach/back: 32.8"

    Had a week of terrible sleep and less than stellar calorie deficits (Average deficit for the past seven days was 290 cal/day).

    Basically, neighbor found a newborn baby bird from a wrecked nest on the ground and asked me to try to save it (I used to volunteer at the local wildlife rescue center) so....

    I have spent the past nine days having to "feed the baby" every 30 minutes for 18 hours every day meaning at best I have gotten 5.5 to 6 hours sleep per night when I am used to 8-9 hours (thus the reason why the wildlife center has multiple volunteers that work in shifts...). I would have taken the bird to the center but they are seriously overloaded right now due to a limit on the number of people that they are allowed to have on site at a time due to the "Covid rules" in place around here.

    Guessing that I am having lots of water retention due to the reduced sleep/stress/cortisol issues.

    Good news is the bird is alive and getting to the point soon where it needs less frequent feedings and should be eating on its own by the end of this week.

    So I'm not going to freak out about the "weight gain" and will just work to get past the next few days and get things back to normal by next week.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    Weight: 163.2 Pounds
    Waist: 29.7
    Lower Stomach/back: 32.8"

    Had another night of poor/little sleep but the weight is headed back down so I'll call it a good day.
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    Weight: 162.4 Pounds
    Waist: 29.7
    Lower Stomach/back: 32.7"

    Stress/water weight is coming back off.
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  26. #26
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    Man you are doing awesome! I hope that is what I am experiencing with my stall, the water weight retention from not getting as much sleep/stress.
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    Registered User Luclin999's Avatar
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    Luclin999 is offline
    Originally Posted by wilkinkc View Post
    Man you are doing awesome! I hope that is what I am experiencing with my stall, the water weight retention from not getting as much sleep/stress.
    Stress/water retention is definitely a real thing. Otherwise, I'm pretty sure that I couldn't have put 3.4 pounds back on in a week. (I'd remember that epic of a binge...)

    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    Originally Posted by Luclin999 View Post
    Stress/water retention is definitely a real thing. Otherwise, I'm pretty sure that I couldn't have put 3.4 pounds back on in a week. (I'd remember that epic of a binge...)

    Wow, thank you, you just made the light bulb go off in my head. That has to be what I am experiencing also because my diet hasn't varied at all. I have seen my weight go up 3 pounds one day, then back down where is was a day or two later, all in the last week. Like you just said in your post, that would take an epic binge.
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    Originally Posted by wilkinkc View Post
    Wow, thank you, you just made the light bulb go off in my head. That has to be what I am experiencing also because my diet hasn't varied at all. I have seen my weight go up 3 pounds one day, then back down where is was a day or two later, all in the last week. Like you just said in your post, that would take an epic binge.
    An increase/decrease in sodium intake can also cause some noticeable temporary weight shifts as well.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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  30. #30
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    Weight: 161.8 Pounds
    Waist: 29.6
    Lower Stomach/back: 32.6"

    Slept a bit better last night and a bit more of the water weigh dropped. Hopefully I'll have the sleep issues sorted out completely by the weekend.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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