Went from 292 to 273 (132 kg to 123 kg) in about eleven days on Lyle McDonald's PSMF. Feel perfectly fine and have lost no strength, don't think I've lost much or any LBM yet. Doubtless ten pounds of that was water but I'm still impressed, I love this diet.
Posted this in another progress thread but might as well post her.
I was 240 lbs at my biggest and now I'm sitting at 172 lbs. I've been running an ec stack eating at 1200-1500 kcal for the past few months with the exception of December where I ate at maintenance. I've also been doing icf 5x5 to keep as much muscle as possible.
I'm going to cut a little bit more and then do a slow bulk after I hit >10% bf. Main reason I'm not bulking now is because I'm planning cosplaying a few revealing characters in the summer so I can't have much fat on my stomach.
Posted this a few days ago lost another few kg since this pic as well.
A lot of denial about my weight and size. Constant snacking and eating combined with 0 exercise. Like 5000+ calories a day. Going and getting a kfc bucket family meal and eating it myself was not uncommon.
I feel ill thinking back to my old habits. But fuck i wish id woken up sooner.
Quick question from a guy working on losing weight - isn't that too large a calorie deficit? It looks like its done very well for you, but everything I've seen suggests a 250 cal deficit for a lb a week weight loss. I'm also working out regularly, running and weightlifting on alternating days with one rest day. Would it be safe to go lower in calories?
Buy or torrent this anon, Lyle is great, no shilling or bullshit. You can go down to as low as 700-800 calories a day and not lose a pound of LBM if you know what you are doing (getting enough protein and other steps). Obviously, you don't stay on it forever and you need to do refeeds and other things the slimmer you are but you can do a much greater deficit with little to no LBM loss.
>700-800 calories a day
Damn, if I remember my nutrition classes correctly that's right around slow starvation levels. Thanks anon, I'll definitely grab that book. Seems very interesting, and hopefully it'll let me speed things up a bit.
Should note you aren't supposed to do cardio and you have to lift a bit conservatively on this but it does wonders for people. This guy lost about 30 pounds of fat with little to no strength loss. I disagree with him on having to use an EC stack, I feel fine on it without.
30 pounds of fat in about two months, which is great honestly. Anyway, read the entire book before you start it and make sure you understand how to calculate the amount of protein you get and what foods you should be eating/things you NEED to supplement (fish oil, magnesium, calcium, potassium, and a multivitamin) specifically. You also need to find out which category of dieter you are and follow the instructions about breaks and refeeds (fatter people can go on the diet for longer than skinnier people, obviously). He includes a calculator on the back of his book which should make things easier for you as well.
I'm rocking about 810 calories per day and 140g+ of protein and as few carbs and fats as possible at around 270 and feel perfectly fine.
Went from a spaghetti 350 pound hamlord to an equally spaghetti 200 pound
mix of fat and muscle, will post shirtless pic in reply to this
Most people suggest doing a 500 kcal diet because it's easier to adjust to, you will have more energy and you will more likely stay in a healthy life style once you are done.
If you want to do a low calorie diet and do not want to lose muscle mass I would suggest doing a psmf with a carb refill ever 5 days or so. Also don't go over board on the carbs on the refill, like I will usually change out my chicken salads to a chicken and rice and a chicken pita.
Doing this will basically put you in keto state so you should start to feel more energy after a week or so doing it. I'm also running an ec stack so this also contributes to my energy level and low appitie.
I would say give it a try if you are not happy with your progress right now but also remember this isn't for the weak willed.
Almost a year of working out
Start to lift 3 months ago before just doing cardio still cutting at the moment. Started at 295. Can't go lower then 209
I keep forgetting to take a shirtless pic in the morning. I look like shit anyways.
265 to 181(holding some water weight in this pic though.
My goal is 160 and then I'll lean bulk
92kg to 88.5kg~, still looking to drop those love handles (sitting at around 89.5kg right now)
lately the strangest thing is happening. I've been on this fat loss since August, 23 kg so dar down and I'm eating 2000 calories. Problem is within the last week or two I have been struggling to eat 2000. I finish the day at around 1600 and I struggle to finish my day at the cap. I still lose weight, around 1kg per 1-2 weeks. Is this me becoming a spooky skeleton? I'm not sure how to feel
Roughly 280 to 175 in 2015. Goals are being strong and looking strong, feeling healthy.
My body still looks like shit. I'm not much happier naked than I was before, there's less of me but it still looks like garbage. But what I'm doing is working so I'm pretty confident.
Caloric deficit, lifting, and low carbs (not keto) has been my system.
I was going to post in the fat persons thread. But maybe you can give me some insight. I'm a really big dude. No joke like 330lbs. I didn't used to get fat until I got really depressed and shit. That being said it's not easy for me to work out like normal people do and I still cannot afford the gym. I used to do swimming a lot before I got fat and now I just 1) cannot afford it 2) too embarassed to join a gym even if I had the funds.
What I've been doing is trying to eat better...which sometimes I fail at and then trying to get some kind of exercise in that is managable for my weight and heart. I have been doing jogging in place/dancing/jumping jacks basic moves like that until my heart rate/temp goes up and then chilling for a minute until doing it again. I've been doing this off and on throughout my day. I'm trying to get 20 minutes of this minimum a day. I even do it in the shower and I make sure it is cold, because I heard that is better for losing weight. I do not know if that is true. I would like to be at least 280 before I start going out and trying to run again.
Swimming is a good alternative for you. No stress on joints and everyone is free in water.
The main thing you need to deal with is diet. Eat clean and eat your TDEE at a 500 cal deficit. You will never make it without changing food habits properly.
I don't really have any good clear before and after pics, but this should be pretty evident at least from my face.
The left is me back in April weighing around 250 lb, the right is last week me weighing around 180 lb. Lost just over 65 lbs this past year just by counting calories and going to the gym regularly.
left is March 2015, right is last day of the year. my secret: I read the sticky
Went from 108kg to about 75. I also stopped thinking suit jackets with jeans made me edgy and cool.
I legit remember wondering why girls didn't like me when I looked like the left.
>Do you wait until you reach a goal weight or goal date?
I set both and whichever comes earliest. I know roughly how long I can cut for now using the strategies I use and get the kind of results I want (so 8-10 weeks). I've tried cutting longer than this and I lose weight but not enough fat to make it worth it imo. If I haven't reached the goal I do a very light bulk for a month or two and cut again. The bulk should be so light that the second cut gets me to a still lower weight and bf. If I reach the goal leanness earlier I ease up and stick around maintenance or continue to lose bf if I can.
If you're super fat then just keep cutting. I never get to 20% and try to stay below 18% bf at all times so when you get to where I am think about the above. I would say as well my bulks are always light but tend to be longer than my cuts.
I'm 5'9 King of manlets m
To this day I don't know I weighed 108kg, but I was definitely a lot heavier than I looked.
Having said that, the euphoric outfit in that picture is pretty slimming.
after 8 months of cutting 230lbs
Currently eating 1500 calories and doing 3 hours of cardio a day still got another 20lbs to lose
Don't give up bro, I went from 315 to 215, then went back up to 284 because a girl made me depressed, but now I'm going back down and sticking with it regardless of how shit I feel.
Still working on it, need to reach around 170 ideally. I feel unbelievably better than I did before though, I can't believe I ever let myself get like that.
It was over the course of 2 or so years
Im aware fit doesnt like tattoos.
Im down from 245, to 213 today. Started eating at a deficit in november, started lifting December 10th. Going 5 days a week.
were all gonna make it brahs
2 weeks ago. hopefully lower stomach looks better. Currently at 169 and i think it's starting to look better.
First was January 2013 at 240, mid Jan 2014. Started lifting 2015, last is now 3 months into winter bulk
What bench do you guys use for bench presses?
I'm thinking about getting a bench
Is this any good?
Link to any good benches?
Canadian links preferably
You're right, just depressed that i failed you know. i was on the right path and was feeling good about myself for the first time in years, heck if ever and i went and threw away 9 months of hard work.
Can I join too plz
Went from 400 to 250, trying for 200
I am 6'2
good job, major improvement, keep up the good work
Anyone seen good results from Hydroxycut? Mine just arrived and Im running the recommended dosage now, Feels like it has a difference and I definitely sweat more when I lift. Also feel more energetic throughout the day.
Down 6kg since early dec but I ran out of whey for a while so a bit of that will be gains gone by. You cant visually tell though so Im grateful for that much.
cause I was underageb& until late dec and my family are fairly low income, so while I usually prepare my own breakfast, morning tea and lunch, I have to eat what they make for dinner, and its not usually enough to sustain 160g+ of brotein a day without shakes.
Sorted my financial situation out a bit now, so Im able to manage my diet a bit more comfortably and help the family out too.
Do us a favour and get rid of all the facial hair.
Very few people can pull it off, and most of those people shave.
Guarantee if you are on this site and have a beard, you look like shit.and don't realize it
what was your deficit? Are you bulking right now? I started around the same time, same bf% but bulked instead of cutting and while I'm much stronger now and muscles are popping everywhere, my body fat barely dropped. Your choice was much smarter, props.
For those of you who have had success: What do you eat?
I've found that the hardest part for me is creating a meal that's both healthy and tasteful. I'm not very creative in the kitchen, and the shit they serve where I work is probably going to kill me one of these days. All I really need is basic recipes to make a good lunch to take to work, since that's mostly the only time I ever eat.
I find fried rice to be a really filling way to eat clean.
I use about 3/4 cup of rice (preferably brown), 1.5-2 decent sized chicken breasts, 2 whole eggs and 2 egg whites, plus some peas, corn, and whatever other vegetables you wanna put in there.
Basically, you boil the rice, fry and season the chicken, scramble the eggs and fry those then fry the veggies. Then, I chuck everything back in the pan (incl. rice) and fry it up, adding some soy sauce and a tiny bit of garlic (about 1/4 a teaspoon).
Vague recipe I know, but it works, and I usually like the taste of it. Bring some extra soy with you when you eat it, you'll probably need it. Also, that makes 3 hearty servings.
You may find this useful: http://imgur.com/a/5nbmA
wok the shit out of everything.
dice that chickend, set up wok, a couple drops of your oily choice should be enough. Make that chicken rain, heat as high as the himalayas. Let it get sightly brown and drop em veggies. I like some broccoli in there, adds a ton of volume and little trees are pretty cool. Low heat, get some frozen spinach in there and maybe an egg. Salt, pepper, sriracha, mustard, your choice.
For me at least, it's easier to just eat the same stuff every day, so you 100% know the macros you're getting without constantly having to check.
Unfortunately, I just eat chicken breast alone, with some veg. Literally no sauce, just oven cook the chicken. It's boring, but when you view it as just "fuel" and not food,it's easier to do it every day.
What happened to the guy that was like 350lbs and was posting his progress every day on here?
Did he give up? Or did he die?
thanks man. Ive had mixed reviews about my facial hair but the only negative ones are on here haha. I appreciate the compliment.
Thank you, Im hoping thats the truth haha.
i started at 1k deficit but adjusted it after a month, I've been eating 600-800 deficit according to scooby calculator.
It says my TDEE should be 2800, which seemed high, but eating 2k-2.1k cals actually works and I'm losing fat consistently. So I've been following it for months now, along with tracking everything I eat.
I'm not not bulking since I'm going to air force boot camp in march, I'll look into a clean bulk when I'm down to 165- or 160 at some point after boot.
Thanks for the kind words and good luck to you man.
Yes i was, through since losing to what i am now my dick is significantly longer and my sex drive is a lot higher.
Cheers, i've never been below this in my adult life so looking forward to my face
Thats cos people are honest about opinions here. No-one is gonna come up to you on the street, you with your reaper tatts and tell you your beard looks shit.
agree with >>35690539 facial hair only looks good is it impeccable well kept and yours isnt. Ask yourself if you like it just cos, or you genuinely think it looks aesthetically good. I had facial hair for over a year more as an experiment and copped every stereotype under the sun. People think its an open invitation to hang shit on you 24/7.
tl;dr - Make sure facial hair grooming is %100 on point or get rid of it.
Fucking garbage. Seen plenty of fat arabs and euro's with full beards. More genetics than test. pic is you.
Appreciate it man, been lurking for a while. Got down from 290 to 271 just off cutting soda out, and such since October 2015, been looking for a good diet book to get the basics down with.
I've honestly never seen 267lbs on a scale.
I've peaked on my weight at 302 lbs and now I'm lower and still dropping.
I can see my veins pumped when i am working. Shits so cash. I still don't know if i should talk to grills although some try to talk to me.
My waist is 49'' - give or take and my neck is 17''.
I have broken out of pic related and am on my way up to achieving them
Updated my progress pic today. Face appears to get slimmer. Happy feels