I went from morbidly obese to 6 pack abs! Ask me Anything

ericalyn73

Man you rock! Amazing transformation and spot on knowledge to back it up. It's a true game changer isn't it? Keep up the good work. Love the You Tube Vids and FB page. Rock on!

Brynich

Hey! Firstly, I'd just like to say congrats on the transformation, it is simply amazing. I have three questions:

1) I noticed that many times in this thread you wish that you had started weightlifting from the beginning, but I was wondering...Why? What difference do you believe it would have made if you started from the beginning, or how do you believe you would be different now if you had started weightlifting earlier?

2) I actually want to start lifting myself, however I have no weights at home, and there are no gyms nearby. The only exercise equipment I have at home is a treadmill. Do you think body-weight exercises are a good/effective? What about for a beginner (I have never done any sort of weight lifting program ever before)? What would you recommend?

3) You said you wish you had started weightlifting from the beginning, but how would this work? If you can't really build muscle and lose weight at the same time, then can't you technically say that that time when you lost 60 pounds before exercising was your cutting phase, which would thereafter have been followed by your bulking phase?

Thanks for the help, advice and inspiration!

amwbox

I'd like to know what your feelings are on carbs. My nutritionist has me on a 200 grams of carb a day diet and so far I have lost almost 10 pounds in 2 weeks. She told me that carbs are irrelevant in my journey for weight loss and that the only think that matters is a caloric deficit. She actually went as far as to say that carbs are a good fuel source for the body.

Would you tend to agree or disagree?

Also, since we started at roughly the same weight and we look to be about the same age...Do you remember how long it took you to shed your first 30 pounds? I'm down 10 but have now slowed because obviously much of that was water weight. I would just like a realistic time frame of how long it will take to get that first 30 pounds off because that will take me in to a new size clothing and I want to be ready financially to go out and buy some new things

Your nutritionist is correct. No matter how many carbs you eat, if you burn more calories in a day then you consume you will lose weight. Carbs are the preferred energy source for the body. I lost the first 30 lbs in probably 2 months. 15 lbs a months sound like a lot but so much of it was water weight when I first got started.

Agreed. The anti-carb thing has always been monumentally stupid.

NoleGirl0918

Bump

Galatea_Stone

Wow, OP. Your entire thread is full of good information. You clearly thought about the way you wanted to lose weight, put your health first, and set to achieve your goals without relying on gimmicks or quick fixes.

I don't really have a question, but wanted to just come in here and say that I am thoroughly impressed.

sdps745

WOW!! What a TOTALLY amazing transformation! You can't even tell you were overweight!! You look like you've always been that way! GREAT GOING!!! ALSO, ALL of the GREAT & WONDERFUL & SO informative information here!! This REALLY IS one of the best posts ever!!

vismal

Thanks for the reply Vismal. I just thought of another one..

I'm starting a cut phase after about 8 months of very nearly maintenance, I was eating around 2000 - 2400 cals / day (net 1400). I'd like to start cutting again and have decided that 1200 NET should be good. I was wondering about the Macros.. I 'heard' that carbs are not good for cutting? I would think that a 'cut' is just weight loss no? Do I need to do something special with my macros? I normally shoot for 200g carbs/ 60 fat & 110 protein. I had a trainer at the gym suggest that I look into some 21 day cleanse / sugar fast but it seemed a little odd to me. Thoughts?

The trainer at your gym is wrong. A sugar fast won't accomplish anything other then having you not eat sugar for a month. Last I checked fruit had sugar in it. I see no good reason to not eat fruit. Even refined sugar will not halt weight loss. It's all about the calories. Carbs are fine on a cut so long as you still get in adequate protein and fat.

As far as macros go, this is how I calculate them: http://youtu.be/7cc18wLJW3k

Okay first congrats on your health progress that is amazing! I have a question I have been walking 5 miles a day playing tennis and swimming twice a week, and trying to do T25 in the mornings or evenings. Yesterday I felt so tired and fatigued that I almost didn't make my swim class till I sat in the whirpool and felt tons better. My question for you is how do I get my body to recover better, I really need to lost this weight but I am so fatigued.

Lastly, can I add you as a friend? Then you can view my diary and see what I am doing wrong.

It looks like you are doing quite a bit of activity. There comes a point when you simply will get tired from doing all that. I know if I walked 5 miles every day, then played tennis for 2 hours every day, then did lifting and swimming I'd be fatigued too! The best way to recover from physical activity is to rest. I'd maybe cut back a bit and have some more time dedicated to recovery.

Hey! Firstly, I'd just like to say congrats on the transformation, it is simply amazing. I have three questions:

1) I noticed that many times in this thread you wish that you had started weightlifting from the beginning, but I was wondering...Why? What difference do you believe it would have made if you started from the beginning, or how do you believe you would be different now if you had started weightlifting earlier?

2) I actually want to start lifting myself, however I have no weights at home, and there are no gyms nearby. The only exercise equipment I have at home is a treadmill. Do you think body-weight exercises are a good/effective? What about for a beginner (I have never done any sort of weight lifting program ever before)? What would you recommend?

3) You said you wish you had started weightlifting from the beginning, but how would this work? If you can't really build muscle and lose weight at the same time, then can't you technically say that that time when you lost 60 pounds before exercising was your cutting phase, which would thereafter have been followed by your bulking phase?

Thanks for the help, advice and inspiration!

To answer both you 1st and last question, I wish I would have started lifting for a couple reasons. First off, I would likely have maintained more overall muscle mass at the completion of my initial weight loss. While you are correct in that you do not build lean mass while losing fat, you can however preserve it. Also I could have spent those early days building more strength and perfecting form.

To answer your other question, if you do not have access to any weights or a gym a body weight program would okay. While not as optimal as a barbell/dumbbell routine it is still WAY better then nothing. I can't really recommend one as I've never done one personally. I like to have at least tried something before I recommend it.

To all the people who just stopped in just to say something nice to me, THANK YOU! You guys really all brighten my day when I read those comments!

Elle562018

Bump to read later. Congrats!

NewME9006

That is amazing! Thank you for sharing. Congrats

missdibs1

What are your thoughts on KETO?

GreatDepression

What are your thoughts on KETO?

He thinks that ultimately only calories matter. He does recommend a minimum fat and protein intake per day based on your weight. Carb grams can fill your extra calories if you have room for them.

jofjltncb6

What are your thoughts on KETO?

He thinks only calories matter.

While I'm not OP, that seems like a grossly oversimplified statement of his position.

Unknown

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GreatDepression

What are your thoughts on KETO?

He thinks that ultimately only calories matter. He does recommend a minimum fat and protein intake per day based on your weight. Carb grams can fill your extra calories if you have room for them.

I'm not sure you qualify to respond on the topic of what the OP thinks. Oh wait......I am sure.

Why am I not qualified? Because of what I look like in my avatar?

fooninie

Amazing!! Very inspiring! I don't have any questions, just wanted to give props.

Unknown

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MelodyandBarbells

What are your thoughts on KETO?

He thinks that ultimately only calories matter. He does recommend a minimum fat and protein intake per day based on your weight. Carb grams can fill your extra calories if you have room for them.

I'm not sure you qualify to respond on the topic of what the OP thinks.


Oh wait......I am sure.

It seems to me as a very good summary of what vismal has said over and over again on this thread. Great job Mr. Great Depression

RiniSixxx

When you were overweight, was it a chore to just get out of bed?

Red_Nationhtx

wow that's an dramatic change, congrats.

how did u do it what did ur diet consist of?
what was ur workout routine thanks in advance.

PunkyDucky

Awesome progress! Seeing this thread seriously made me pumped to lose the weight and get to my goals.
Thank you!
:flowerforyou:

Aaron_K123

If your washing machine breaks can you just do your laundry on your abs?

Unknown

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RECowgill

While you are correct in that you do not build lean mass while losing fat, you can however preserve it. Also I could have spent those early days building more strength and perfecting form.

While I don't want to debate your expertise or experience, I don't think the above statement is completely accurate. It would be better to say that building muscle while losing fat is very difficult, but it is not impossible. The phrasing "very difficult" might even understate just how difficult it is, but it can be done.

http://www.askmen.com/sports/bodybuilding_900/988_body-recomposition.html

This is just one article on the subject, there are many, with many different points of view and experience.

I myself have done it to an extent. What you say above is mostly true, in that for the most part I have maintained lean mass rather than adding it. Maintaining your LBM and dropping fat is certainly easier. But I have sometimes made progress in both, provided I stay disciplined, eat right and do everything I should.

And of course congrats on your transformation! I'm pleased to see that you did it with lifting and a compound routine, which is for the most part what I'm doing. I started with lifting however, haven't done much cardio, and continue to make progress. I think you're right that you would've been better overall if you had started with lifting, its good advice. I hope others are paying attention to your experience it sounds like you really figured it out!

karabasik

Amazing job!!! Just wanted to tag OT for Q&As

saleni

woah .. amazing .... i have to loose around 20 kgs ... n i have time till august .. cux dats when my college strts ... n i dont wana b called chubby n stuff... curently m eating 600-700 calories a day ... and jogging on treadmill for half an hour followed by brisk walk for half an hour .. so any further tips or suggestions ? and yeah currently i weigh 73 kgs ....

karabasik

Hello Vismal! Congratulations once more on your transformation !
I have a question . I added hit Kickboxing to my routine couple of months ago. It is pretty intense . I am doing it to get healthier (i am 47 yo female at 130 lb). For last three years i walk between 10 and 16 miles 7 days a week. Plus some hiking , jogging , push ups, etc. I do Kickboxing 2-4 times a week
My question is do i have to take rest days like some people suggest ? If i go 2 or 3 days in a row, does it make a good impact ?
Thank you I'm advance for your time and willingness to help!

vismal

What are your thoughts on KETO?

Ketosis is a poor choice for a diet IMO. As pointed out, you will only lose weight on a KETO diet if you are in a caloric deficit. The size of the deficit determines weight loss. Keto will not cause extra weight loss compared to a normal diet if the deficit is the same. I don't like ANY restrictive diets. Your diet should involve you eating in a manor you can do for the rest of your life. Flexible dieting allows you to eat the food you like in moderation. If you do keto, lose 50 lbs, then switch back to a regular method of eating, I fear the odds of you regaining most or all of your weight lost, are VERY good.

When you were overweight, was it a chore to just get out of bed?

Not to get out of bed, no. But many simple things were. Mowing the lawn might as well have been running a marathon. I worked on the 3rd floor of my hospital and entered on the 2nd, I always took the elevator up 1 floor. Simply walking a decent distance would fatigue me. I had much less overall energy, low sex drive, and I slept a lot more then I do now.

wow that's an dramatic change, congrats.

how did u do it what did ur diet consist of?
what was ur workout routine thanks in advance.

I answered this in detail earlier in the thread. The short version is the diet is calorie and macro nutrient counting. Workout routine would be a 5x5 lifting routine.

If your washing machine breaks can you just do your laundry on your abs?

Perhaps my favorite question asked in this entire thread!

vismal

While you are correct in that you do not build lean mass while losing fat, you can however preserve it. Also I could have spent those early days building more strength and perfecting form.

While I don't want to debate your expertise or experience, I don't think the above statement is completely accurate. It would be better to say that building muscle while losing fat is very difficult, but it is not impossible. The phrasing "very difficult" might even understate just how difficult it is, but it can be done.

http://www.askmen.com/sports/bodybuilding_900/988_body-recomposition.html

This is just one article on the subject, there are many, with many different points of view and experience.

I myself have done it to an extent. What you say above is mostly true, in that for the most part I have maintained lean mass rather than adding it. Maintaining your LBM and dropping fat is certainly easier. But I have sometimes made progress in both, provided I stay disciplined, eat right and do everything I should.

And of course congrats on your transformation! I'm pleased to see that you did it with lifting and a compound routine, which is for the most part what I'm doing. I started with lifting however, haven't done much cardio, and continue to make progress. I think you're right that you would've been better overall if you had started with lifting, its good advice. I hope others are paying attention to your experience it sounds like you really figured it out!

An askmen.com article is hardly a scientific source. It's merely the opinion of the author. I read it over and it's basically about calorie cycling. On paper it looks great, lose fat on rest days gain muscle on workout days. Unfortunately the body doesn't have a fat burn/ muscle gain switch. The body is constantly building and tearing down muscle tissue and it's also constantly storing and burning fat. It will do all those things every day. What make you actually lose fat in the long run is net muscle gain or net fat loss. There simply isn't any research to support the methods the author lays out. I feel 99% of people who think they recomped really just lost fat, gained strength, and got their body fat measured by inaccurate means (calipers, BIA scale, etc). While i'm not saying it's impossible, it's so hard to do really next to no one is going to get the best results going that route. If you goals are health or aesthetic based and you are not relatively lean already there is no reason losing fat should not be your focus. Yes new trainees sometimes build a little muscle when they first start lifting. It's not worth worrying about that though. If you have fat to lose, fat loss should be your goal. If you gain a minuscule amount of muscle along the way, good for you but that shouldn't change the way you approach your goals at all.

Even for people who do pull off a successful recomp, their net results will still likely be inferior to someone who did a bulk cut cycle.

Yagisama

You said in one of your videos that intermittent fasting was something you found helpful. How much caloric deficiency was there in those 'fasting' days and how often did you do it?

vismal

woah .. amazing .... i have to loose around 20 kgs ... n i have time till august .. cux dats when my college strts ... n i dont wana b called chubby n stuff... curently m eating 600-700 calories a day ... and jogging on treadmill for half an hour followed by brisk walk for half an hour .. so any further tips or suggestions ? and yeah currently i weigh 73 kgs ....

Yes, rethink everything. Eating 600-700 calories a day is simply unsustainable and unhealthy even if you were doing no physical activity. You are also doing nothing for maintenance of muscle. I'd read over several of the other questions in this thread and completely overhaul what you are doing..

Hello Vismal! Congratulations once more on your transformation !
I have a question . I added hit Kickboxing to my routine couple of months ago. It is pretty intense . I am doing it to get healthier (i am 47 yo female at 130 lb). For last three years i walk between 10 and 16 miles 7 days a week. Plus some hiking , jogging , push ups, etc. I do Kickboxing 2-4 times a week
My question is do i have to take rest days like some people suggest ? If i go 2 or 3 days in a row, does it make a good impact ?
Thank you I'm advance for your time and willingness to help!

I always advocate at least 1 full rest day a week where you either do nothing at all, or keep it to light walking. You are doing a ton of physical activity so you need to pay close attention to how you recover. You also need to be sure you are eating enough to fuel everything you are doing.