From 307lbs to 10% body fat - The Fat Loss Extravaganza!

ilovegreg05

HI! I am not here to waste time I will give you a summary of each aspect of the log. I've noticed tons of new topics posted about strength training and what to do. This will hopefully add value to the forum as I log my journey of losing fat with a focus on getting stronger.

About me Cliffs:
Use to be 307lbs! (pics below)
I'm 22 years old, been training seriously for about 1.5 years
Lost all of my weight quickly (about 10 months) - shut down my met rate and had to reverse diet
Workout at home - will add pics of my gym as times goes by
I am sure you will learn A LOT about me, if you follow my log
I am not a certified personal trainer who gets to help many others who were in my same situation reach their goals


Objective Cliffs:
Purpose of log is to track my journey to 10% body fat


Tools I'll be using:
Handheld bf% reader, not accurate but if used consistently I can gauge
myfitnesspal to track my daily macro-nutrient intake


What to expect daily:
Workout details
Macro totals - I'll post screen shots of my diary for each day.
food porn
notes/commentary
lawlz

My diet:
My current diet is 6 days a week:
40f
225cho
225pro

1 day a week:
40f
375cho
225pro


My Strength Training:
Following Max OT with 20 mins of LISS before each weight training session burning 120 calories. I train 5 days per week. On 1 of my off days I do 1 cardio session and burn 400 calories.

Current Stats:
Weight- 190.4bs
BF- 14%


Please, post, add comments, ask questions, offer advice...


FAT GREG: White trash bash- 20th bday- 307lbs 9/25/09


RECENT PIC - about 15lbs ago or so

gseburn

First of all, congratulations on your success so far! Great results from a lot of hard work I'm sure. I might just peek in to see how you are doing. :-) Cheers

HausOfTina

holy crap, you look entirely different... I'm sure you know that! Great job

secretlobster

You need less clothing. Just sayin'

lilpe5512

Great job! You look like a different person!

SocWkrBee

This should be interesting! So are you going to keep track in this orginal post or on some other form?

mindy14456

Wow!! Congratulations to you! So fantastic seeing the results of hardwork and dedication! Great job!!

Presley0381

WOW!!!!! You look like a totally different person!!! Congrats!!!!

pastryari

You need less clothing. Just sayin'

Haha. :drinker:

Congrats to you! You look great!

kdeaux1959

Great transformation. Now you are focused on fitness rather than weight loss. Look forward to seeing the results. Great job so far.

UsedToBeHusky

You are amazing!!

BigBrewski

Awesome JOB!!!

Dethea

You need less clothing. Just sayin'

This.

speediejane

Congrats to you! You look great!

ilovegreg05

THE WORKOUT - 6/13/12

WU= warm up, WS= working set, PR = personal record, WEIGHTXREPS
Standing Military Press
WU 45x10
WU 45x10
WS 120x6 PR
WS 120x6 PR

Seated dumbbell Military Press
WS 60x11 (each DB weighted 60lbs)
WS 60x11 PR

Upward Row
WS 125x5 PR
WS 125x5 PR

DB Side Raises
WS 35x8 (each DB weighted 35lbs)
WS 35x8

30 minute bike ride POST WORKOUT - typically I do this before I workout but I had a friend of mine workout with me and wanted to do some bike riding with him.

THE DIET

Totals for 6/13/12 are 41 fat / 208 cho / 234 pro

The forum cuts off the protein, but at least you can see the things I am eating.

Jack3r

Thats some good motivation right there, I also started in the 300's(331 to be exact) and am now working my way down(276 currently)
Keep it up man!

CallMeCupcakeDammit

You need less clothing. Just sayin'

:flowerforyou: You've done an amazing job, dude!

hendongirl

some serious guns there! good job!!!

sweetheart03622

Greg looks hot! Please notify when more pics (another vote for less clothing!) become available ;-)

ilovegreg05

Thank you for all of the kind comments. Please be rest assured there will plenty of pictures updates, video updates and tons of weight lifted!!

LET'S GET THIS STARTED YA'LL!!!!

jholland99

HOW Does more strenght trainer and that 1 day of cardio help?

I thought lots of cardio and litt strenght training helped u lose weight and get lean

ilovegreg05

HOW Does more strenght trainer and that 1 day of cardio help?

I thought lots of cardio and litt strenght training helped u lose weight and get lean

Very good question! Not everyone is the same, this is what works for me and could possible work for someone else but not always.

Strength training is to me the most important aspect of a successful transformation. The more muscle you have the more calories you burn when you are not in the gym - which is most of the time. It's an energy balance equation!

ilovegreg05

Here is an example of some of the foods I'll be posting that I eat daily. I call it food porn.

smantha32

You need less clothing. Just sayin'

This.

I agree with them!

fiveohmike

This is an inspiration to me man. I started at 310, currently at 285.4.

Thanks for posting, and posting your workouts. I had already planned on getting freeweights at home and will start lifting 3-4 days a week, on top of my walks and bikerides.

Keep it coming!

robharlan

Inspired again!!
I started at 260 and I'm down to 242 and I seem to be losing a little steam. Thanks for the post!

amsparky

Holy crap - you look like a completely different person. Congrats!!

ilovegreg05

Inspired again!!
I started at 260 and I'm down to 242 and I seem to be losing a little steam. Thanks for the post!

This is an inspiration to me man. I started at 310, currently at 285.4.

Thanks for posting, and posting your workouts. I had already planned on getting freeweights at home and will start lifting 3-4 days a week, on top of my walks and bikerides.

Keep it coming!

Thanks guys - If you ever need any help or advice don't hesitate to post. I'll be here to answer any questions and give encouragement!

ilovegreg05

Today, I trained legs with a client of mine. He has also lost 100+lbs and lurks this forum. I've been working with him on building muscle after always being in the "losing weight" mind set.

THE WORKOUT - 6/14/12

WU= warm up, WS= working set, PR = personal record, WEIGHTXREPS
Barbell Squat
WU 45x15
WU 135x10
WU 225x3
WS 295x5
WS 295x4

Deadlift
WU 135x5
WU 225x3
WS 295x5
WS 295x5
WS 295x5 PR

Barbell Lunge
WS 135x5 per leg
WS 135x6 per leg

Straight Leg Deadlift
WS 225x6
WS 225x6

17 minutes on the treadmill at 3mph, 3 minutes at 6mph -- 20 minutes TOTAL - 128 calories burned

THE DIET

So after my weight stalled from my previous weigh in I needed to lower my calorie intake. My new macro goals are 40/200/200

Totals for 6/14/12 are 35 fat / 197 cho / 209 pro

The forum cuts off the protein, but at least you can see the things I am eating.



Here is what I had for dinner:



Here is a pic of me after my leg workout:

jholland99

Is that a homemade pizza?

it looks good.... what is in it?

Love pizza its my favoirte Ever

heagler870

WOW!! That is AMAZING!!!!