My Before Shot.....

Rob_Sarge

This is a shot of my fat @$$ this past summer, I was at my heaviest at 265....I am only about 10 pounds lighter atthe moment.....comments, advice, suggestions....let's have 'em.

zipnguyen

your height?

zipnguyen

I ask because I started at 271 lbs. and I am 5'8"

Rob_Sarge

I ask because I started at 271 lbs. and I am 5'8"

Same height

zipnguyen

Alrighty, first - I'm not a nutritionist or medical professional. But applying what I know now and from this article http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html will help a lot.

I am actually worked and working with Layne during my fat loss phase, my reverse dieting phase, and currently heading into my mass phase. Although I can't really be sure of when my reverse dieting will end and my mass phase begins...it all just transitions slowly and seamlessly as it appears.

Stay motivated,
N

zipnguyen

Don't know if you've seen my thread, but there's stuff here and there that I post as to how I did it and the foods that helped. http://www.myfitnesspal.com/topics/show/403233-lost-96lbs-and-made-top-10-in-physique-contest

Rob_Sarge

Don't know if you've seen my thread, but there's stuff here and there that I post as to how I did it and the foods that helped. http://www.myfitnesspal.com/topics/show/403233-lost-96lbs-and-made-top-10-in-physique-contest

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Thanks, I appreciate the tip

AZackery

First thing, believe in yourself. You can do this! Second, follow the food pyramid. You can't go wrong there. Don't deprive yourself of anything that you like to eat. Portion control and moderation is the key. Drink plenty of water and get rest.

I don't know what kind of workouts you are doing, but if I can suggest some workouts to you, I would suggest:

1. Tae Bo. I love Tae Bo. It has been out for years and it works. (You can buy Tae Bo at Walmart, Target, Barnes and Nobles, etc. )

2. Supreme 90 Day. It's a muscle confusion program. You get 10 dvds for $19.99. Some places might have them cheaper. I have seen them at Bed Bath and Beyond for $9.99. Walgreens, Walmart, The Dollar General Store and Target sell the program in their As Seen On TV section.

3. Men's Health Belly Off: The Body Weight Routine

4. Men's Heath Belly Off: The Strength Training Routine

You can view 1-4 workouts on Collagevideo.com

You can view 5's workout on youtube

5. Men's Health 15 Minute Workout

juicygurl1

Bob, we need to help each other; dang seems like it was so easy to put it on. but taking it off is another challenge. we are going to get back down to a nicer size it just takes effort and support. we can do this!

zipnguyen

Bob, we need to help each other; dang seems like it was so easy to put it on. but taking it off is another challenge. we are going to get back down to a nicer size it just takes effort and support. we can do this!

Well, as a former heavy-set-dude I can tell you, putting it "on" seemed easy, but in actuality I've been lifting weights for about 20 years now and there was a 6-8 year period where I just stopped, mainly because of marriage, career, businesses, kids,...you know, "life"

I put on about 10-15 lbs per year when I stopped exercising, but ate as if I was still exercising. When you think about it, it was only 1-2 lbs of scale weight I put on per month. But over a 6-8 year period of cumulative weight gains of 10-15 lbs per year and BAM...I was 96 lbs heavier than today.

When I lost weight I did it in phases to give my body time to adjust and to minimize that loose-skin-look. 271-240 was easy, just cleaned up the diet and exercised lightly to try to get back to the routine and took about a year. 240-200 took about 6 months of commitment. And 200-175 getting to the leanest and most ripped I've ever been took about 14 weeks.

Now, I'm 180 and leaner now than at 175. I'm 5'8" and I really stand out, given how average-built 5'8" dudes only weigh 160 lbs at say 18% body fat.