Flab to fab "The trasnformation"

[flab 2 fab]

"The Transformation has begun!!!!!!!!!!!

Weighed in today @ 203 lbs after breakfast. I will try to post pics as soon as i figure out how to so i can get a BF estimate. Heres how today went.

6:30 - 1/2 Cup Cottage Cheese
1/2 cup oats
4 egg whites
1 cup of blackberries

10:30 - 1 Can of Tuna
1 cup strawberries
1 cup brocholli

1:30 - 6 egg whites

3:30 - 100% Optimum Whey shake

6:30 - 8 Oz chicken breast, 2 turkey bacon slices, 1 kraft fat free mozzarella slice, 1 cup squash, and 1 cup of rice

10:30 - 1/2 cup strawberries
1 slice whole wheat toast
1/2 cup cottage cheese
1 tbsp of natty PB

took multi-vitamin, extra vitamin C, Hydroxycuts, and 2 gallons of water over the day.

45 Minute bike ride, and 20 min hard swim

well here we go "the transformation" has begun, and a new person is ready to be seen from underneath the weight. Any critiques on day 1 please feel free to comment. I will be back to give a full days info tommorow.

[eLOT]

Thats a great way to lose weight. Its healthy and should cause a slow and steady driop in fat. The only thing i would change is take the whole wheat toast out of your last meal and either eat it with your eggs at 1:30 or your shake at 3:30.

[murf58]

Looks like a solid diet - although I agree with eLot's comment re the bread. Good luck - hope it goes well for you.

A couple of questions;

1) Do you know what the macronutrient/calorie breakdown is?

2) Will you be changing this as you lose weight?

3) What sort of weights/cardio are you doing? (Though I guess that will become clear once you complete a few day logs )

4) What are your goals?

[flab 2 fab]

Goals : Get weight to 175 (now @ 203)
Cardio : 5 days a week (swimming, biking, jogging)
weights : 2-3 days a week (depending on work schdule)

I have been keeping food logs on Fitday to make sure i keep a balance of 40/40/20 or 50/30/20 depending on the daily schdule

[flab 2 fab]

heres the pics guys could you help me out with a BF% est

[flab 2 fab]

Ok got up a little late today, but still sticking to the schdule

8:30 - 1/2 Cup cottage cheese
1/2 cp oatmeal
4 egg whites
1 whole egg
1/2 cup blue berries


11:30 - 8 oz chicken breast
1 cup lettuce
1 cup carrots
1 tbsp newmans light balsamic
1 slice whole wheat bread

2:30 - 1 can of tuna
1 cup lettuce
1 nectarine
1 stp newmans light balsamic

5:30 - 1 Cup strawberries
1/2 cup cottage cheese

11:30 - 1 tSp Natty PB
3 oz turkey breast
3 egg whites

Calories Eaten Today
source grams cals %total
Total: 1663
Fat: 44 394 25%
Sat: 11 95 6%
Poly: 10 94 6%
Mono: 13 118 7%
Carbs: 121 395 25%
Fiber: 23 0 0%
Protein: 196 786 50%
Alcohol: 0 0 0%

[tarek]

goodluck.

a little over 25 id say.. roughly.

[flab 2 fab]

thanks for the help guys i will keep everyone updated everyday with pics every 2 weeks on mondays

[mondesi02]

I think you should add more EFA's & replace some of that fruit with more veggies.

...

[flab 2 fab]

7:30 - 1/2 Cup cottage cheese
1/2 cp oatmeal
4 egg whites
1 whole egg
1/2 cup black berries


10:30 - 4 oz turkey
1 slice whole wheat
1 cup lettice
1 slice of kraft fat free mozzarell

1:30 - 3 egg whites
1 cup carrots
1 cup lettuce
1 nectarine

4:30 - 1 can of tuna
1 cup carrots

10:30 - 3 egg whites
1tbsp Natty PB
1/2 cup cottage cheese

Calories Eaten Today
source grams cals %total
Total: 1252
Fat: 33 299 25%
Sat: 8 75 6%
Poly: 9 79 7%
Mono: 11 98 8%
Carbs: 139 454 38%
Fiber: 26 0 0%
Protein: 108 434 37%
Alcohol: 0 0 0%

[TheSlash]

Nice looking diet, but the calories seem too low. I also started over 200. I ate 1300-1500 per day and the weight was not dropping very well. Now everyone is different, but after I upped to 2200-2400 I shot down to 167.2 as of this morning pretty fast.

Remember with all your exercise, your probably burning 3500+ calories a day.

If your burning 3500, taking in 3000 would result in a 1 pound per week drop.

If you think your only burning 3000, taking in 2500 should result in a 1 pound per week drop.

[flab 2 fab]

ok well to start off the day guys im definately see some progress. I can now starting to see veins in myhands and forearms and definition to the legs, not much on the trunk though yet.

8:00 - 4 egg whites
1/2 cup cottage cheese
1/2 cup oatmeal
1/2 cup bluberries
1 slice non-fat mozzarella cheese


11:00 - 1 (6.5oz) can of tuna
1 cup of grapes
1 cup of brocholli
1/2 cup of cottage cheese

[flab 2 fab]

well guys havnt really been able to update alot but were still making progress!!! Taking in about 1500 cals a day . Weight is now down to 198lbs. Hopefully everyone is making progress in there own ventures take care.

[tarek]

good progress so far.. keep us informed..
looking forward to the pics also..

[flab 2 fab]

pictures are coming next monday

[b25]

well guys havnt really been able to update alot but were still making progress!!! Taking in about 1500 cals a day . Weight is now down to 198lbs. Hopefully everyone is making progress in there own ventures take care.

I'm not trying to say you're "doing it wrong" but your calories seem low based on all of the information I've gathered... although the weight might really be dropping now, there is a good chance you'll hit a wall in the near future. when i initially started cutting (same time frame as you) I was eating 1700-2000 cal per day and the weight was really coming down... i was concerned however that I was losing too much too quick and have sinced bumped my caloric intake to 2300-2500/day. Although my weight seemed to come back up a bit (initially), I believe i'm losing approximately 1-2lbs/week..

bottom line, be careful... I was really concerned I was going to hit a wall by eating too little... now that I've bumped it and the fat loss has slowed, i'm tempted to drop my caloric intake down but I know results don't come in 3 weeks....maybe 3 months...

good luck.

FYI, I'm 25yrs old, 6'0, 209lbs (now), desk job, 3days/week cardio, 3days/week lifting, 1 solid day (sunday) rest.

[flab 2 fab]

Well guys its the start of week 3 and im now down to 192lbs. No idea on BF%. Just started my gym program today still doing 5 days of cardio a week with clean calories between 1400-1800 a day. Got some updated pics.

[NewjerseyDv]

Great job man I can see the difference. Your abs are more visible and your ticeps are comeing threw more. GREAT job keep up the hard work

[flab 2 fab]

thanks for the comments really appreciated. Im planning on getting my BF% TESTED 2MOROW. So i will have an update 2morow

[ssj4deadpool]

im about 20-30 pounds away from having your curretn bodyfat percentage.

Great job man, looks like we have the same body types, im interested to see how i will roughly look once we reach teh same bf.

[flab 2 fab]

whats your stats look like now ssj? I'm appx 5'7 or 5'8 @192lbs now looking to get down to 160lbs minimum

[quest-x]

Your calories are really low, so you should have a refeed every week to keep your Leptin levels up. If you don't, you'll almost definitely hit a tough plateau in the future.

For many, a refeed is a maintenence-calories day of minimal fat, protein in grams of bodyweight, and the rest carbs. So, for you about 3000 calories with 200g protein, 40-60g fat, and the rest carbs.

I highly recommend you do it.

[ssj4deadpool]

im 6'2 257 as of this past friday, weigh in on friday again.

Looking to get down to 195, which is around 9-10% bodyfat. I lost an assload of weight this week, official weigh in is friday but im around 254 and thats after a major cheat yesterday. No idea how that happened, but whatever itll level out.

[siamesedream]

How on does all the food on your list amount to only 1200 calories or so? Today, this is what I ate


meal 1:
1 cup wheaties
1/2 cup fat free yogurt
1/2 cup blueberries

meal 2:
2 baked hamburger patties
1/2 cup mixed veggies

meal 3:
1.5 cups 1% milkfat cottage cheese

meal 4:
2 baked hamburger patties
1 cup mixed veggies



and I was up around 1700 calories or so.

[Shakalakin]

Wow I like what I see... I’ve been getting a lot of advice on what I should eat from 321bh (as I am very difficult with what I eat)... I have 3 meals a day... and unfortunately meal 3 is the heavy one... any advice

Im 5'9 or 5'10
27 yrs
started 5 weeks ago
start: 250 lbs
today: 220 lbs
goal:176 lbs

[flab 2 fab]

Well went to the gym today and had the BF% taken and it was 26%. So i guess were making progress because when i first started i got estimates on here of 30+ seemed to be the consensus. So in 2 weeks there will be picture updates and BF% update. Best of luck to all. Heres a sample of what i've ate today so far.

10 am - 6 egg whites
2 egg yolks
2 oz mushrooms
1/2 cup spinach
1/2 cup cottage cheese
1/2 cup of blueberries

1:15 pm 2 oz turkey breast
1 slice WW
1 kiwi
5 oz strawberries

3:30 pm 1 can of tuna
2 cups brocholli
1 cup yellow squash

6:30 1 cup ground turkey tacos
1 cup brown rice
2 no carb tortillas

[flab 2 fab]

heres the macro and nutritional breakdown of todays food.

cals - 1508
Fat - 29 G (19%)
Carbs - 161 G (35%)
Protein - 155 G (46%)

[Taffin]

I can see the difference, too. Cheers, bro. Keep up the good work.

[flab 2 fab]

well guys i slipped up a bit tonight, but i only had 4 bud lights so i will need to do an extra 1/2 hr of cardio 2morow to make up for it. Im so pissed @ myself right now, but hey if we dont live it up every once in awhile is it really worth it?

[mtl_cowboy]

I agree. You have to live it up. It's what you do most of the time.