2012 Photo Journey

While I joined MFP prior to 2012 and began my weight loss journey in 2011, in 2012 I decided to that regular progress photos were as important as any other measurement. Here is a collage of my transformation in 2012.

In 2012 I finished my initial cut, bulked for a while, then cut some of the excess fat off at the end of the year. I'm still nowhere near my ultimate goals, but here is my progress in 2012:



Some notes:

- Initial cut lasted to 5/24, actual start was 9/11/2011, weighed 262.5 lb (I don't have an actual start photo unfortunately. Big regret in hindsight)
- Bulked 6/18 to 10/15. I gained very little fat when bulking.
- Cut 10/29 to 12/19
- Ate at maintenance for 2 weeks between cutting/bulking
- Low weigh-in of 186.6 lb on 5/24
- I estimate that I was 27% BF in the first photo, 11% in the last. Most of the year, May to November, I was in the 13-14% area.

My approach:

- I am an IIFYM (if it fits your macros) eater. Calorie counting (hitting weekly goals) with daily protein goals. I don't care so much about carb:fat ratio, but will take carbs over fat any day. I strongly disagree with diets that eliminate foods.

- When I cut from fat to not fat, I cut with a daily deficit of 1000 cal/day on average over the week, 1 g/lb est LBM protein per day.

- Once I became not fat, any cutting was (is) done with a daily deficit of 500 cal/day weekly average and a daily protein intake of 1 g/lb bodyweight.

- Bulking was (is) done with a daily surplus of 500 cal/day weekly average and a daily protein intake of 1 g/lb bodyweight.

- I'm pretty hardcore into data. Charts and graphs. I weigh daily and do a full slate of measurements weekly. There is no such thing as too much data. I use weigh-in results and calorie data to reverse engineer my metabolism, in order to set calorie goals that lead to expected results. I lose, gain, and maintain as I expect to.

- I exercise 7 days a week. I never skip working out unless I planned to ahead of time, which is very rare outside of football season. When Green Bay plays, I drink beer and yell at the TV, and don't work out.

- I run, walk, strength train, and do yoga.

- For strength training I use bodyweight and some dumbbells at home. Most exercises are bodyweight, my external resistance is limited to 15, 25, 35 lb hex DB sets, an adjustable 60 lb weight vest (relatively new, got it in December, it was a non-factor), and 10 lb ankle weights.

- I don't agree with skipping cardio when bulking (I think it keeps it cleaner), don't agree with doing HIIT (except in a few cases), and have never touched a barbell in my life.