First round of losing fat: done!

djeffreys10 · June 2013

I have come to the end of my first round of cuting fat. While I started working out and "eating healthier" in September, I didn't actually start tracking my calories and macros until I joined MFP in late January. As such, I only lost 4 pounds those first five months. The rest has occured since the last week in January. Starting weight: 175 lbs, prolly in the 20-25% bf range. Final weight: 152.6 lbs, ~11% bf. Waist (as measured around the navel) reduced from 39" to 30.5". This is not the end of my journey, as I will not switch to building muscle. But I am transitioning out of my calorie deficit and into about a 10% surplus over the course of June, so I thought this was a fitting time to post progress pics.

I did not get my abs quite where I wanted them, but I did take my weight lower than I originally intended. All in all, I am happy with the results. And I will cut away the rest of the fat covering my abs after I have added muscle for several months. So without further adieu:

Front before/after

Side before/after

Back before/after

ChristinaK69 · June 2013

You should be in those transformation commercials. Looking mighty fine. Impressive work there Cowboy

deb2799 · June 2013

You look great! Younger too!

TheDoctorDana · June 2013

Wow! you look so much younger! Great job :drinker:

bevtyndall · June 2013

you look so different..

Luvmichnata · June 2013

Great job! What did you do to get to this point? what's your exercise routine?

djeffreys10 · June 2013

Thanks all! I am really happy with how I have transformed so far.

Great job! What did you do to get to this point? what's your exercise routine?

It is important to note that nutrition is about 80% of the equation. I maintained a net calorie deficit every week to obtain ~1 pound per week loss, on average. I ate at least 1 gram of protein per pound of body weight to (along with lifting) maintain my muscle mass. And mostly ate clean (with a cheat meal or two thrown in every week). My exercise routine has been a 5 day lifting split, with cardio thrown in about 3x per week. The exact exercises changed sometimes, but overall it was pretty consistent. Here is a sample week from a couple weeks ago:

Monday: Chest
Incline bench
Flat bench
Incline cable flies
Cable flies
Decline dumbbell press
HIIT cardio

Tuesday: Back
Deadlifts
Barbell rows
Lateral pulldowns
Straight arm cable pulldowns
Seated cable rows
Reverse grip pull ups
HIIT cardio

Wednessday: Shoulders
Arnold press
Side dumbbell raises
Front cable raises
Cable rear delt flies (not sure of the actual name)
Upright barbell row
Military dumbbell press
HIIT cardio

Thursday: Legs
Squats
Leg curls
Hip abductors
Hip adductors
Calf raises
Leg press

Friday: Arms
Incline dumbbell curls
Weighted dips
Preacher curls ez-bar
Overhead cable extension, rope grip
Spider curls ez-bar
Reverse grip cable tricep extentions
Reverse grip barbell curls
V-bar cable pulldowns
Rope grip cable curls
Overhead dumbbell extensions
Barbell 21s

I also throw in abs and obliques 1-2 of those days, whenever I feel like it

msjames1999 · June 2013

Wow! What an amazing transformation!!

londonboyben · June 2013

well done mate, great effort

SexyLovinmeCook · June 2013

You look great! Younger too!

Yes must Concur..... and wow congratulations on your success...

Timshel_ · June 2013

Great job man! Looking GREAT! I am working on about the same transformation. Seeing this inspired me to be more diligent, which I certainly haven't been. It is the eating mostly. My workout routine is almost exactly the same, bu I have a lot of internval cardio/track work I do as well.

Cheers.

Allhailthebroccoli · June 2013

You look awesome! Younger, happier, healthier. Bravo

mipuchunguis1 · June 2013

WOW!!!!!!!!!!!!!!

Haima · June 2013

Great Job!!!! You look great : )

djeffreys10 · June 2013

Thanks so much! I feel a ton better now, and so much happier with myself. I love that I don't feel disgusted when looking in the mirror for the first time in years! And I was able to shave my face because I don't need the facial hair to hide the fat on my cheeks lol.

Great job man! Looking GREAT! I am working on about the same transformation. Seeing this inspired me to be more diligent, which I certainly haven't been. It is the eating mostly. My workout routine is almost exactly the same, bu I have a lot of internval cardio/track work I do as well.

Cheers.

The eating is the most important aspect. If you are slacking there, it is going to cripple you. Just stay dedicated and consistent. The change will come!

krystynnaa · June 2013

stunning! Great work

HyacintheAlcuin · June 2013

nice u look good

Eviesmum · June 2013

Wow! you look so much younger! Great job :drinker:

Agree with this.

Well done

Heres2Victory · June 2013

Amazing transformation!
An inbspiratiin for all of us. I will give serous attention to your advice ....The eating is the most important aspect. If you are slacking there, it is going to cripple you. Just stay dedicated and consistent. The change will come!
Thanks for sharing!