50 lbs lost

Amadbro

In the best shape of my life. I'm in better shape now then when I left basic. I owe alot of my success to MFP. I started at 221 lbs 28% BF currently 164 lbs 13% BF. Looking for that last 3% then starting a clean bulk this winter with the hopes of getting on stage next year after my 2nd cut. These pics are from when I started, Feb 15, 2013 to current.

karibj2010

Great job! You look really good

alliemarie77

Wow! You look amazing!! Congrats on your success!!

Amadbro

Thanks it's been a long, hard road.

Breezy3

Way to go. You look great! I am very proud of you.

michellevine1

High Five - very well done. You should be be VERY VERY VERY proud of yourself. What a transformation. Thanks for sharing your pictures / story. Congrats

Amadbro

Thanks everyone. I was overweight for quite some time. I think the big breakthrough I had was when me and my fiance were at Walmart waiting on her prescription. While waiting we took out blood pressure and I was in the hypertension stage at age 29. A good friend of mine who was also 29 had just passed from a heart attack and it really woke me up.

89nunu

wow!! What an amazing transformation!! How long did it take you?

Amadbro

Thanks..I started Feb 15, 2013 so roughly 6 months

89nunu

6 months?! Wow! That's incredible!!! Well done!

kaioken92

Great job!

twinketta

Wow, you look fab. What a great inspiration

agricola404

Hi,

This is my first forum post but your pics inspired me to post.

I was 218lbs at the start of March 2013 and I am now 176lbs, could I ask what exercise you have been doing to get your results as it's really impressive. I initially cut to 1200 calories a day (too low I know) and upped it to 1500, I currently do 1700. Any advice on exercise and food?

thanks

Papillon22

And you did it in 6 months!!! Amazing work :drinker:

henry_22

Congratz, how tall are you. Im 6ft 4 and weigh in at 214lb and trying to decide upon a good weight to reach.

Imcharmed

Woohoo, way to go, you look awesome.

Amadbro

@Busta1: I followed the Lean Gains approach to diet and nutrition. It's basically calorie/carb cycling with rest days being lower cals, higher fat, low carb. Strength days were high carb (around 317G), lower fat (usually under 70G) and protein remained the same throughout according to my lean body mass at the time. I worked a 3 day split with strength training Mon/Wed/Fri. Tues/Thurs were used for HIIT cardio (about 20-25 min) and sat/sun were rest days with the occational HIIT session thrown in on Sunday.

Monday- Chest/Triceps
Tuesday-Rest or HIIT
Wednesday-Back/Biceps
Thursday-Rest or HIIT
Friday-Shoulders/Legs/Abs
Saturday-Rest
Sunday-Rest or HIIT

http://www.leangains.com/
By Martin Berham

I'm starting UD2.0 by Lyle Mcdonald tomorrow so I'm excited about that and a 2 day carb up of over 890G of carbs

Henry22, Im 5'9 for someone your height I'd say 175-180 would be pretty sufficient. That's just an educated guess. The best thing to do would be to calculate your LBM and find out what 10% added to that would be. That's what you would aim for if you wanted to be around 10% BF.

I have to say I owe all of my success to Lean Gains/Intermittent fasting combined with the tracking of MFP. I love this approach because I love to eat so basically eating 2-3 huge 1700 cal meals (in one sitting) worked wonders for me. And yes Busta 1200 cals is really really low. You can do it but you need a "refeed" at the end of the week of a caloric surplus to make up for the deficit, otherwise you won't lose anything because your body will be hanging onto fat stores for dear life.

One thing I've learned is that you ARE NOT going to outsmart an organism designed to reign supreme for thousands of years. But you can damn sure keep it guessing. I think that's what it's all about and is a king strategy in defeating plateaus, always keeping your body guessing, rather it be switching up the way you do cardio/strength training or cycling macros/calories in a diet. I hit 5 plateaus nearly at the end of every month there was a brick wall. I would stop, reevaluate my diet/exercise and switch it up. Before you knew it I was killing plateau after plateau.

agricola404

Thanks for the detailed reply,my height is also 5'9" , i would say we have the same body type. I am going to look into the methods you have mentioned , i joined a gym today so that will help me build muscle and get a better workout.

thanks for the advice and inspiration, really well done.

funsiiz

Wow, great job!

kimosabe1

OMG! complete transformation! Great job! U are now HAWT!:drinker:

kanadian_bear

OMG! There are no words other than .. amazing! Great job!

babyj0

*whistles*
looking good!!

Amadbro

lol thanks ladies

Don't get my head too big now..