Transformations from FAT to FIT**(post them everybody) (muscle, legs, arms)

[T Waffle]

I am sure everyone would love to see the progress that people make and I think that this would be a great motivational thread for people trying to get started or stay on track. I'll post some first to help get things going. Thanks in advance to those who participate.

I am following a 12 weeks transformation program. I am currently on week 7 with 180lbs weight and 17.3% body fat.

I was 210 lb heaviest. Started this transformation program at 190lbs with ~22% body fat.

Pic 1 - Comparison pic 210 lbs and week 4 183.7
Pic 2 - Week 4 (183.7lbs) vs Day 1 (190lbs) of the 12 week program.

I am planning to post another update at week 8 and final update at week 12.

Hope Mods/Admin can sticky this thread.

[shiphead]

I know you want pics, but it's amazing what 10 lbs does for someone.

[T Waffle]

Originally Posted by shiphead

I know you want pics, but it's amazing what 10 lbs does for someone.

I totally agree with you 10lbs can do wonder

[karen_s]

Finally I got DH to put the pics side by side. Left is at 30 yrs old, size 16, no exercise other than walking. Right is at 40 yrs old, size 4, lots and lots of exercise and clean eating.

[Type O Negative]

I can't loose the weight, but my body has changed.
I have been around 170-185 lbs for a long time, but I went from a waist 34 to a waist 29.
Less fat and more muscle mass.

[ndfmnlf]

Originally Posted by T Waffle

I am sure everyone would love to see the progress that people make and I think that this would be a great motivational thread for people trying to get started or stay on track. I'll post some first to help get things going. Thanks in advance to those who participate.

I am following a 12 weeks transformation program. I am currently on week 7 with 180lbs weight and 17.3% body fat.

I was 210 lb heaviest. Started this transformation program at 190lbs with ~22% body fat.

Pic 1 - Comparison pic 210 lbs and week 4 183.7
Pic 2 - Week 4 (183.7lbs) vs Day 1 (190lbs) of the 12 week program.

I am planning to post another update at week 8 and final update at week 12.

Hope Mods/Admin can sticky this thread.

What's your exercise routine and diet?

[T Waffle]

Originally Posted by ndfmnlf

What's your exercise routine and diet?

My diet is consist of complex carbs and high protein.

4-5 egg whites in the morning 7:00 am

Oat meal in water (no dairy product in this diet) 9:00 am

Mix nuts (No cashews) 10:30am

lunch 1 cup brown rice with chicken/Beans/Lentils (grilled) 12:00pm

Walk in park near office (if weather permits) 1:30pm

Protein bar depending upon my hunger at 2:00 or 2:30pm

Chicken breast (grilled) at 3:30 or 4:00pm

Tilapia at 6:00 or 6:30pm

Supplements (Creatine + Glutamine) 30 min prior to workout

workout (working one muscle at a time) around 8:00pm

Post workout protein powder with water (no dairy product as mentioned before) at 10:00pm

sleeping around 11:00pm no food 1 hour prior to sleep.

Workout

Cardio everyday 20 min in morning and 20 min right after workout

Day 1 Legs + Cardio
Day 2 chest & Triceps + Cardio
Day 3 recover + Cardio
Day 4 Back and Biceps
Day 5 Shoulder Calves and Abs
Day 6 Recover + cardio

Switch chest and triceps with Back and biceps after 4 weeks and increase Cardio 5 min both in the morning and the evening.

[T Waffle]

Originally Posted by karen_s

Finally I got DH to put the pics side by side. Left is at 30 yrs old, size 16, no exercise other than walking. Right is at 40 yrs old, size 4, lots and lots of exercise and clean eating.

Amazing transformation. Congratulations.

[ChiGuy2.5]

Here's me from May 2012 and then recently August 2012. Still a work in progress, I was flexing my stomach in both pictures. The arms are even bigger now, but I have no recent pics. Will update soon.

EDIT: Forgot to mention my starting weight was around 235. I am currently between 225 and 220.

[T Waffle]

Originally Posted by ChiGuy2.5

Here's me from May 2012 and then recently August 2012. Still a work in progress, I was flexing my stomach in both pictures. The arms are even bigger now, but I have no recent pics. Will update soon.

Great improvement. I am the same way. My pics are from week 4 and i am right now on week 8.

As of today my weight is 179 I am guessing body fat around 16.5 or so.

Dropped two pant size

I will post update pics either Monday after week 8 is complete or week 12 after my program is over.