35lbs of Fat Loss w. Before/After pics

  1. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    35lbs of Fat Loss w. Before/After pics


    Maybe this will help motivate or inspire someone to do what I did.

    I started off at 185lbs slowly moved down from 2800 calories to 2300 and eventually ending at 1800 as I lost weight. I ate 40% carbs 40% protein and 20% fats. Meals every 2 and a half hours. Cheat meals like a subway veggie delight and diet pepsi once a week. I took fish oil capsules, a multi, and zinc.

    Routine was
    monday: legs
    tuesday: shoulders
    wednesday: back/bis
    thursday: abs
    friday: chest/tris

    I didn't do any manipulation of weight or volume during the 12 total weeks so I probably could have improved on my routine.

    and 20 minutes of moderate intensity cardio every day of the week.
    I kept an online journal with pictures of my progress at the website you see in the pictures. Ending weight was 150lbs. I'm 5'9".
    Attached Images Attached Images     

  2. New Member
    snyper2k2's Avatar
    Stats
    5'11"  246 lbs.
    Join Date
    Apr 2008
    Age
    28
    Posts
    179
    Rep Power
    171
    Level
    12
    Lv. Percent
    16.78%

    Great work!
  3. Elite Member
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,262
    Rep Power
    234821
    Level
    51
    Lv. Percent
    92.44%
    Achievements Activity ProPosting ProPosting Authority

    nj bud!
    Serious Nutrition Solutions
    •   
       

  4. Advanced Member
    TheLastRonin's Avatar
    Stats
    5'11"  228 lbs.
    Join Date
    Feb 2009
    Posts
    959
    Rep Power
    594
    Level
    24
    Lv. Percent
    9.51%

    Gj man ...your cheat meals though haha, not a cheat to me. You have very good self control!
  5. New Member
    imjustgroovin's Avatar
    Stats
    5'11"  181 lbs.
    Join Date
    Jan 2010
    Posts
    1
    Rep Power
    60
    Level
    1
    Lv. Percent
    31%

    wow nice job. This is what I was planning on doing. Im about right where you started off at too.
  6. New Member
    Baine's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Jan 2010
    Posts
    6
    Rep Power
    64
    Level
    2
    Lv. Percent
    38.5%

    Nice work!
  7. Advanced Member
    BoyFromAus's Avatar
    Join Date
    Sep 2008
    Posts
    705
    Rep Power
    429
    Level
    21
    Lv. Percent
    47.42%

    good work bro.... time to pack on sum hardcore muscle now
  8. New Member
    SOUTHCAR27's Avatar
    Stats
    5'7"  190 lbs.
    Join Date
    Dec 2009
    Posts
    83
    Rep Power
    103
    Level
    8
    Lv. Percent
    45.7%

    AMAZING job man.
  9. New Member
    CyberGlitch's Avatar
    Stats
    5'10"  160 lbs.
    Join Date
    Jan 2010
    Posts
    38
    Rep Power
    79
    Level
    5
    Lv. Percent
    87.93%

    Great job and gives me something to look forward to. I started out with your stats as well, 5'10" and 190lbs. Currently down to 160lbs and I can start to see the abs poking through.
  10. PESCIENCE.com
    nattydisaster's Avatar
    Stats
    6'0"  0 lbs.
    Join Date
    Mar 2008
    Posts
    10,378
    Rep Power
    3916500
    Level
    85
    Lv. Percent
    46.32%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Nice work!!!
    Amino-IV - Not Your Average Amino
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined
  11. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    Thanks for all the positive comments guys.

    yeah I feel like my journey's just begun, now that I've got diet mastered I gotta focus on training.
  12. Senior Member
    Silver3CSRT8's Avatar
    Stats
    6'0"  196 lbs.
    Join Date
    Jun 2008
    Posts
    2,606
    Rep Power
    1486
    Level
    36
    Lv. Percent
    7.1%
    Achievements Activity ProPosting Pro

    Very nice transformation. I wish I had your will when it came to the diet.
  13. New Member
    bigrewards's Avatar
    Stats
    6'3"  189 lbs.
    Join Date
    Jan 2010
    Age
    37
    Posts
    11
    Rep Power
    66
    Level
    3
    Lv. Percent
    22.75%

    Great work and dedication.
  14. New Member
    legalizejuice's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Nov 2009
    Age
    46
    Posts
    57
    Rep Power
    90
    Level
    6
    Lv. Percent
    82.79%

    KUDOS!!! Job well done sir.
  15. Advanced Member
    OnTheRoadTo's Avatar
    Stats
    6'3"  272 lbs.
    Join Date
    Jan 2010
    Posts
    678
    Rep Power
    438
    Level
    20
    Lv. Percent
    67.99%

    Great job. A simple plan: Eat less, get after it 5 days a week. Kudos.
  16. New Member
    PsychoMantis's Avatar
    Stats
    5'7"   lbs.
    Join Date
    Jan 2010
    Posts
    1
    Rep Power
    60
    Level
    1
    Lv. Percent
    31%

    Good work! Keep up the dedication.
  17. Advanced Member
    warsteiner's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Feb 2008
    Age
    44
    Posts
    913
    Rep Power
    1662
    Level
    23
    Lv. Percent
    39.92%

    Very impressive results and nice to see that you were able to diet without a myriad of fat burners/PHs/supps that most people (myself included) tend to use to limit the use of will power.
  18. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    203
    Level
    14
    Lv. Percent
    20.57%

    Good job man!

    Crazy... So you're telling me, that to drop weight and put on muscle, the secret is to exercise regularly and eat properly? Who would have thunk it???

    I actually went through a similar journey about 5 years ago using the same 'secrets' with no supps, etc.



    X
  19. Senior Member
    luclyluciano's Avatar
    Stats
    6'0"  197 lbs.
    Join Date
    Mar 2008
    Age
    52
    Posts
    1,494
    Rep Power
    933
    Level
    28
    Lv. Percent
    92.33%
    Achievements Posting Pro

    GREAT WORK, actually pretty amazing. I am 47 years old with a lot og good muscle packed on. My problem is even though I eat clean, my appetite & portions have increased over time to feed these muscles. Now, if I stop training for 2-3 months, I get FAT! I have to go in for a hernia surgery on FEB 21 and the dock wants me to lose 10 pounds on a restricted diet. I hate feeling hungry. Are there foods you recommend to satify that hunger feeling or this part of it and I must get used to it. I have never had to lose weight or diet to lose in my life. Help much appreciated! This morning I had one poached egg, 2 slices of melba toast with a pat of peanut butter ( only 1 is recommended). Lunch & dinner is supposed to be 4 onzes of a lean meat, one apple/grapefruit, veggies. I'm eating like a bird! Lucky
  20. New Member
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Age
    31
    Posts
    458
    Rep Power
    304
    Level
    17
    Lv. Percent
    44.24%

    AMAZING... That gives me a lot of motivation, I am on my first day of a cut, trying to get down about 20lbs in 6 weeks...
  21. New Member
    heavypieces's Avatar
    Stats
    6'4"  225 lbs.
    Join Date
    Sep 2009
    Posts
    233
    Rep Power
    181
    Level
    12
    Lv. Percent
    62.49%

    Very nice transformation!! I might have missed this in your original post--How long did it take?

    HP
  22. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    203
    Level
    14
    Lv. Percent
    20.57%

    Quote Originally Posted by heavypieces View Post
    How long did it take?
    Here ya go:

    Quote Originally Posted by ana420 View Post
    I didn't do any manipulation of weight or volume during the 12 total weeks
  23. Elite Member
    Young Gotti's Avatar
    Stats
    5'5"  100 lbs.
    Join Date
    Nov 2008
    Posts
    5,454
    Rep Power
    1369329
    Level
    62
    Lv. Percent
    28.52%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    thats awesome, i agree your cheat meal is a healthy meal for me minus the diet soda, i lost 40lbs one time but didn't have the muscle behind it to look that good, thats nice
  24. New Member
    bpchampion's Avatar
    Stats
    6'1"  220 lbs.
    Join Date
    Oct 2009
    Posts
    81
    Rep Power
    104
    Level
    8
    Lv. Percent
    52.42%

    was your cardio pre or post workout? fasted or not?
  25. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    Quote Originally Posted by warsteiner View Post
    Very impressive results and nice to see that you were able to diet without a myriad of fat burners/PHs/supps that most people (myself included) tend to use to limit the use of will power.
    Thanks that actually means alot hah. I got a bottle of epistane actually sitting on my desk I told myself I wouldn't use it and if I was actually serious about what I'm doing I'd be able to get through losing fat first without it and then use it later. But getting this far without it has pushed myself to see what I can do naturally first.

    Quote Originally Posted by bpchampion View Post
    was your cardio pre or post workout? fasted or not?
    I tried cardio before breakfast for 2 days but I'm really not a morning person so I couldn't keep it up. I just experimented, I did cardio pre workout in the beginning and then tried post workout and just prefered it post workout.

    Quote Originally Posted by luclyluciano View Post
    GREAT WORK, actually pretty amazing. I am 47 years old with a lot og good muscle packed on. My problem is even though I eat clean, my appetite & portions have increased over time to feed these muscles. Now, if I stop training for 2-3 months, I get FAT! I have to go in for a hernia surgery on FEB 21 and the dock wants me to lose 10 pounds on a restricted diet. I hate feeling hungry. Are there foods you recommend to satify that hunger feeling or this part of it and I must get used to it. I have never had to lose weight or diet to lose in my life. Help much appreciated! This morning I had one poached egg, 2 slices of melba toast with a pat of peanut butter ( only 1 is recommended). Lunch & dinner is supposed to be 4 onzes of a lean meat, one apple/grapefruit, veggies. I'm eating like a bird! Lucky
    Yeah I really wish I could eat clean and not get fat from eating 3500 calories a day. I'd eat a half jar of peanut butter a day.

    To feel less hungry I'd just cut out any protein shakes you use and replace them with something solid and honestly I find peanut butter makes me feel hungrier. A whole egg or some olives do a better job keeping me fuller. Try to find vegetables like broccoli or cabbage with only 15 calories a cup allowing you to eat more versus corn which has 60 in a half cup.

    Keep it up though, and you will have to get use to the feeling of counting the minutes until your next meal haha. Just go to bed earlier, then breakfast comes sooner.

    Yep, 12 weeks.
  26. New Member
    CyberGlitch's Avatar
    Stats
    5'10"  160 lbs.
    Join Date
    Jan 2010
    Posts
    38
    Rep Power
    79
    Level
    5
    Lv. Percent
    87.93%

    Quote Originally Posted by ana420 View Post

    Keep it up though, and you will have to get use to the feeling of counting the minutes until your next meal haha. Just go to bed earlier, then breakfast comes sooner.
    This right here is a good little tip. I've noticed myself doing this more and more over the weeks. Do I want to stay up for another hour and watch whatever on TV? I'll be even more hungry and want to snack on something. Or just go to bed, skip the snacking and get a good breakfast in the morning.

    Now if I could just sleep inbetween all my meals I could do a huge cut!
  27. Senior Member
    bigbeef's Avatar
    Stats
    5'11"  245 lbs.
    Join Date
    Jan 2003
    Posts
    1,180
    Rep Power
    24393
    Level
    26
    Lv. Percent
    98.69%
    Achievements Posting Pro

    excellent job, I needed that for some motivation. I just finished 4 weeks into my recomp and have lost 12 lbs. I was starting to lose focus but your thread lit the fire back under me.
  28. New Member
    heavypieces's Avatar
    Stats
    6'4"  225 lbs.
    Join Date
    Sep 2009
    Posts
    233
    Rep Power
    181
    Level
    12
    Lv. Percent
    62.49%

    Quote Originally Posted by xink View Post
    Here ya go:
    Thanks bud. Was working on 2 hr of sleep yesterday.
  29. New Member
    MattyIce32's Avatar
    Join Date
    Feb 2010
    Posts
    8
    Rep Power
    64
    Level
    2
    Lv. Percent
    65.17%

    Great work man.
  30. New Member
    orangerain's Avatar
    Stats
    5'2"  118 lbs.
    Join Date
    Sep 2009
    Age
    25
    Posts
    92
    Rep Power
    110
    Level
    8
    Lv. Percent
    73.89%

    Very motivating! I've been trying to lose weight for months and you did it all in 12 weeks. I need more will power!
  31. New Member
    heybeavis1's Avatar
    Join Date
    Feb 2010
    Posts
    71
    Rep Power
    110443
    Level
    16
    Lv. Percent
    82.12%

    damn, nice job bro !
  32. New Member
    Antonek's Avatar
    Join Date
    Jun 2007
    Posts
    143
    Rep Power
    163
    Level
    10
    Lv. Percent
    94.44%

    could you please post sample of your diet?
    how many meals do you eat

    anyway, great job!
  33. Senior Member
    ShakesAllDay's Avatar
    Stats
    5'10"  225 lbs.
    Join Date
    Jan 2007
    Posts
    1,239
    Rep Power
    716
    Level
    26
    Lv. Percent
    85.94%
    Achievements Posting Pro

    Great job, man! Seriously, I hope you are proud of yourself. Now that you've shed the fat, you can concentrate on putting on clean bulk. Your dedication shows, good luck in the future.
  34. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    yeah CLEAN bulk. I'm not 100% sure how to go about it, should I stick with like
    a 45%carb/30%pro/25%fat macronutrient ratio and just eat until I'm content? I've been watching some pro videos and it seems like all they eat is high protein low carbs and really low fat with some high carb days once or twice a week. what's with that?
  35. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    My diets on the website in my sig. 6-8 meals with 3 or 4 of them being larger ones and the others jsut snack to keep me going.
  36. Board Supporter
    Blutarski's Avatar
    Stats
    6'1"  229 lbs.
    Join Date
    Nov 2003
    Age
    42
    Posts
    317
    Rep Power
    294
    Level
    15
    Lv. Percent
    22.25%

    Great job man. As far a diet goes I'd stick with the same diet you have been on macro wise but up the calories (500 a day for first week, 250 each subsequent week until you feel like you are starting to spill over into fat gain). You could also try something slightly different as far as your meal frequency (like doing 2 large meals for a week just to give your system a shock). Honestly, with your willpower (veggie sub as a cheat!!) you can do almost anything. Lastly, at your age stay as natural as long as you can, plus girls like the cut look alot more than the muscled up look!!!
  37. New Member
    93civEJ1's Avatar
    Stats
    5'11"  208 lbs.
    Join Date
    Feb 2010
    Posts
    5
    Rep Power
    62
    Level
    2
    Lv. Percent
    55.17%

    nice transformation man.
  38. New Member
    ana420's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Oct 2009
    Posts
    40
    Rep Power
    83
    Level
    5
    Lv. Percent
    90.37%

    Thanks. I'm up to about 2500-2600 calories a day, I never feel hungry and I dont feel like I just ate out at a buffet, so I think I'll stick around here for a bit and see how it works.

    all my lifts are up 5lbs in the last week or so too =)
  

  
 

Similar Forum Threads

  1. Replies: 7
    Last Post: 08-10-2012, 11:08 PM
  2. Just joined, old pics and current pics
    By sonnyv in forum Pics
    Replies: 62
    Last Post: 06-28-2010, 03:41 AM
  3. Replies: 11
    Last Post: 01-21-2008, 07:51 PM
  4. Basic Cuts/Retain Fat Loss Cycle (Pics coming!)
    By primetimerg in forum Cycle Info
    Replies: 24
    Last Post: 12-07-2005, 03:36 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in