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

adiele55

You look great, I started at 315 too, and now at 300 in about 6 weeks. I work with a trainers, and do cardio twice at week. I run for 2 mins, and walk for 1 min on the treadmill. This combo is done for 15 min max, then I hit the weights. My question for you is on IF - Intermittent Fasting. I read up about it and want to try the lean gains. 18 hours fasted, and 6 hours eating window. Did you consider this when you were loosing weight? Thanks

skiextrm

Bumping to save all this great information. Thank You, Vismal!

vismal

kananm wrote: »

Hi,
Your transformation is really inspiring! Just wanted to know if alcohol can be included in the diet or does one completely need to refrain? Also, were you following mfp's recommendation for calories and carbs?

Alcohol is no different then anything else, track the calories it contains and consume in moderation. I did not follow MFP's guidelines. They go by the RDA which I feel has most people eating too little protein. They always assume you will eat back exercise calories which is something I don't like to do.

JazzFischer1989 wrote: »

If you had stretchmarks from being obese, did they fade significantly after you lost weight and got into better shape?

I know it's a weird question, but my boyfriend's stats are similar to yours pre-weightloss and this is something he's hoping will happen so I figured it wouldn't hurt to ask.

Stretch marks were horrible at first but are virtually invisible if I have any kind of a tan now. This is very much a case by case thing though. Some people who have lost far less than I have, have terrible stretch marks.

vismal

KLKimberlyLaila wrote: »

Congrats! Do you think good results can be achieved with up to a (total of) 30 pounds(dumbbells)? Gym membership isn't an option for me and currently 4 strength I only have like 3 barbie weights( one 2 pound and two 5 pound dumbbells). So I'd have to buy my weights, but 30 pound's the highest I can find at local stores. Buying online also isn't an option.

30 lb weights will get you started but you will quickly outgrow them. There are alternatives to barbell/dumbbell workouts and plenty of people achieve their goal physique without ever going to a gym. I personally believe the gym is the easiest way to go about things. If cost is your barrier, I'd look into a YMCA that offers discounts based on needs or simply find the cheapest gym possible in your area. I would give up something in order to cover the cost. In the long run, the gym might potentially add years to your life. You can't put a price on that.

vismal

adiele55 wrote: »

You look great, I started at 315 too, and now at 300 in about 6 weeks. I work with a trainers, and do cardio twice at week. I run for 2 mins, and walk for 1 min on the treadmill. This combo is done for 15 min max, then I hit the weights. My question for you is on IF - Intermittent Fasting. I read up about it and want to try the lean gains. 18 hours fasted, and 6 hours eating window. Did you consider this when you were loosing weight? Thanks

I used IF for the majority of my weight loss. Leangains is not the same as IF. It is a complete diet that utilizes IF. IF is simple an eating schedule. To do IF you simply eat all your food in a predetermined window of time. Leangains has specific ways you eat your carbs and fats, and has specific workouts. I'd recommend just doing IF and maybe trying the whole leangains program after you have lost some more weight.

rikerdog

vismal,
fastastic transformation and you are so helpful to many. I have successfully lost 40 lbs within the past year plus ran 1 marathon and 1 1/2 marathon. First ones ever... Now I would like to start adding some muscle, for the past few months I have been lifting and although I feel stronger I can't visually see any muscle gain. I had never heard of the 5X5 method until reading your story.
Can you explain the proper technique? Do I do 5 reps to fatigue each set? For 5 sets. How do I determine the amount of weight to use is not?
Thank you

vismal

rikerdog wrote: »

vismal,
fastastic transformation and you are so helpful to many. I have successfully lost 40 lbs within the past year plus ran 1 marathon and 1 1/2 marathon. First ones ever... Now I would like to start adding some muscle, for the past few months I have been lifting and although I feel stronger I can't visually see any muscle gain. I had never heard of the 5X5 method until reading your story.
Can you explain the proper technique? Do I do 5 reps to fatigue each set? For 5 sets. How do I determine the amount of weight to use is not?
Thank you

Muscle growth is painfully slow. You have to be sure you are eating enough to gain. Having a small caloric surplus is necessary to build muscle efficiently. You should be trying to gain about 2 lbs a months. The way a 5x5 works is that you pick a starting weight for the lift. Your starting weight should be something you can complete for 5 sets of 5 reps. The 5th set should be hard but completed without assistance. If you do complete all 5 reps for all 5 sets, increase the weight next time you go to the gym. Eventually you will not complete all 5 sets of 5. When this happens, stop at failure. Do not lift past failure. You may for instance get 2 sets of 5, 2 sets of 4, and 1 set of 3. The next week you should try and increase the number of reps completed. Even if you only do 1 more rep then the previous week, you are still progressing and it's okay. Once you eventually work up to doing all 5 sets for 5 reps, you again increase weight. If after a few sessions you are not increasing or you are decreasing, reduce your weight by 10%. This will work for most people for at least the first year of lifting.

VeryKatie

jofjltncb6 wrote: »

I hate to disagree with OP, but a sufficient home setup doesn't *have* to cost a lot of money. A decent cage can be had for $350ish (http://www.newyorkbarbells.com/92563.html) and a cheap bar and iron plates for a couple hundred. Add a flat bench for another hundred and you have a workable setup for $700 that will give you decades of use (or at least mine has...and yeah, that cage I linked is the one I bought ~20 years ago). Pick some of this up on craigslist, garage sales, or a secondhand store and it's even cheaper.

That IS a lot of money though...

Amica35

Vismal, you look amazing, man! Congratulations! Having a visual of your success is very motivational to me. Keep the good work and thank you for posting.

bugsplatt

Bumping so I can save the thread. Great info here. Thanks, vismal, for all the time you spend here answering questions!

ChristinaLConway

My question: I'm on MFP to lose weight myself which is encouraging my BF to do the same. Hes starting about the same place you did. How do I encourage him without nagging? I want us to both be healthy, but I know its a personal choice.

biteback

vismal wrote: »

The bad: I'm kind of a pain about going out to eat certain places. I don't much like eating food I didn't prepare unless its on my very few and far between free days. Don't get me wrong I eat treats and snacks all the time but I weigh/prepare them myself so I can account for it. I will always feel the need to better myself. When I was fat I didn't care. Sometimes this can be mentally exhausting. But the bads don't even begin to compare to all the goods.

That's exactly how I am. I can't afford to be very spontaneous about going out to eat because I need to know where I'll be eating and what I can eat...I like to log a few days in advanced so there's no room for random eating! I weigh what I eat as well...

Unknown

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GeauxWill

I just started strong lifts 5x5 last week. I am doing it 3 days a week as recommended in the program(MWF). How much cardio should I incorporate, and when?

I am 29yo male currently at 282, started at 293 four weeks ago, so obviously my current goal(and for a very long time) is to drop weight but try to hold on to as much lean muscle as I can during the process.

vismal

ChristinaLConway wrote: »

My question: I'm on MFP to lose weight myself which is encouraging my BF to do the same. Hes starting about the same place you did. How do I encourage him without nagging? I want us to both be healthy, but I know its a personal choice.

He's just got to want to do it. You can encourage by making things easier on him such as helping prepare food, not putting him in positions where breaking the diet might be easy to do. But if he slips up you simply need to encourage getting back into things. Getting on him about things will likely only make him want to quit.

OhQueSeraSera wrote: »

@vismal i cant kick this plateau ..heeeeeeeelp!

https://www.youtube.com/watch?v=AzeV4V_CcUs

vismal

GeauxWill wrote: »

I just started strong lifts 5x5 last week. I am doing it 3 days a week as recommended in the program(MWF). How much cardio should I incorporate, and when?

I am 29yo male currently at 282, started at 293 four weeks ago, so obviously my current goal(and for a very long time) is to drop weight but try to hold on to as much lean muscle as I can during the process.

As little or as much as you'd like. You can do it anytime you want as well. The only time I wouldn't do it is immediately before your lifting workout. Immediately after is even okay. Know that diet is endlessly more important than cardio. You must also watch how you recover from all your physical activity. When you start feeling run down all the time, you should cut back on cardio before lifting.

momtoaz

I just read a good bit of the post on this thread. I will be reading the rest. Especially since I jumped over a hurdle EVEN OVER THANKSGIVING! Thank you for sharing your storie

faiora

vismal wrote: »

I work in health care and no long feel like a hypocrite when I tell my patience about the risk factors associated with obesity. I love being able to pull out old fat picture when someone says something to the effect of "You don't understand because your in shape" or "you don't get it, you've never been fat".

I have congenital heart problems, and our "patient educator nurse" is this thin girl who looks like she's never been overweight, and doesn't come across as having empathy. It's all "drink more water" and "eat less salt" and it simply isn't that straightforward. I'd really love if someone in my string of healthcare providers could show me an old photo and say "look, I've been there and it was rough, but I know you can do what I did."

But I think another thing that hurts is the assumption that because I'm overweight, I don't take care of myself at all, and don't know anything about nutrition. I have low/normal blood pressure, excellent cholesterol levels, and no signs of diabetes. Now, of course that doesn't mean my weight is healthy, but given my family history I don't think I can attribute these stats to genetics. I think the food choices I make are generally good, and all these suggestions to "choose low fat dairy" and the like are problematic. I don't have to eat the way my nutritionist or that nurse does to have a healthier weight. I have to find a method that's right for my body and my lifestyle.

Anyway, keep doing what you're doing - and if you can, use your achievements to inspire people. There are so many conflicting stories and opinions in the medical world, and sometimes we just need to hear someone say "look, this is a real thing you can achieve, and I believe in you."

Christine_1027

awesome job! you look amazing!

ShaeDetermined

incredibly amazing transformation.
I love reading AMAs on reddit. This one has been equally informative and enlightening.
MFP could use more of you

hupsii

You are so inspiring and give excellent advice. Thank you !!!

pocheros

Wow, what an amazing transformation!

You said that you lost weight initially with running. Did you have any trouble with joint or ankle pain? If so, how did you prevent it or deal with it?

vismal

pocheros wrote: »

Wow, what an amazing transformation!

You said that you lost weight initially with running. Did you have any trouble with joint or ankle pain? If so, how did you prevent it or deal with it?

I did not. If running hurts your joints, you could try biking, the elliptical machine, walking, or any other form of cardio. Or you could create your caloric deficit from diet exclusively.

davidp2711

Op great story do you have any guides to for starting weights what sort of routeine you stuck to

Thanks

Lizabelle1212

This is amazing. Congrats, OP! No questions, but this will be great to come back and read when I need the inspiration.

disco999

Wow you look amazing.

dntworribhappi

Thanks for the motivation. I too am a believe in the 5X5 programs. You look great!

KaziTime

Thanks for this! Congratulations on the absolutely Amazing results!!

vismal wrote: »

Congratulations, that's an amazing transformation. What do you think are the top 5 things that led to your success?

1. Myfitnesspal of course. It wasn't until I began tracking my intake that my success really started to take off
2. Understanding that "eating clean" is meaningless and that in order to have true life long success I had to eat foods I enjoyed (ice cream, cookies, etc) on a regular basis but in moderation
3. Lifting heavy weights
4. Not listening when people say "you lost enough already" or "you are getting too skinny"
5. Learning as much about the science behind nutrition and dieting as possible. There is more pseudoscience and myths in this field then any other on earth! So much BS to cut through to find the truth.

GangstaMami

Amazing!

stevesilk

Great testimonial and commitment to answering these questions. Terrific effort Vismal. While I'm also a lifter, I was encouraged to run by my daughter. I would also mention about running that your shoes are CRITICAL. Buy a good pair from a running store. Until my daughter encouraged me to go to a running store, I always had knee and back pain while running. Now I can run for miles without a hint of an issue.