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

johnfranklin2018 wrote: »

Why is it that you appear wider on the last pic than the middle, but weigh alkost the same? Did u increase intake of protein on the third pic?

The third picture represents over a year of bulk/cut cycling. During a bulk the goal is to gain lean mass and keep fat gains to a minimum. During a cut the goal is to remove fat mass while preserving as much lean mass as possible. If you do it right, the net result after a bulk cut cycle is to end up with more lean mass and less fat mass. That is exactly what happened to me. While my weight is the same in both pictures, I am clearly leaner and more muscular in the 3rd picture. Protein intake should be kept moderate to moderate/high year round. Fat loss phases actually demand more protein then muscle gaining phases. Less protein is required to grow new lean mass than to preserve existing mass during a prolonged calorie deficit. I keep my protein high enough as it is year round so I really don't pay much attention to it.

New_Atti2ude wrote: »

You are my real life hero!!!

I am 232 lbs I'm 5"6.
I have lost 79lbs. I haven't changed much of eating habits just smaller portions. Eating instead of drinking calories mainly water or zero cal drinks and walking. I would like yo go carb free but the way my blood is setup " Blame something".

Okay seriously...

I'd like to go to the gym because I don't like the fact that I'm losing my "womanly" figure if you get my drift how can I maintain fullness in my woman areas and tone. As you can imagine I still have a stomach, rolls on back and arms and legs need toning.
In my mind I'd like to take off 60 more lbs
What would you suggest I do for weights and reps after cardio lift or before lift.

Love you

I always recommend doing weights before cardio. There are a couple reasons. First, weight training is ultimately more important unless you have specific goals that require cardiovascular training (endurance athlete, training for a race, etc). Secondly, I firmly believe that a cardio session done first is more likely to negatively affect a lifting session then a lifting session done first is going to affect a cardio session.

Because you cannot spot reduce fat your entire body will shrink as you lose fat, including your boobs, butt, and other parts you might not want this to happen to. What's even more unfortunate is that sometimes these parts shrink first before parts like the stomach "catch up". There isn't much you can do about this. "Toning" is basically a made up phenomena. You cannot really "tone" a muscle. Muscles either get bigger or smaller. To achieve a "toned" look two conditions must be met. You must have a muscular base, and you must reduce fat enough for the muscular base to show. This is why it is critical to engage in a good weight training program. One that focuses on low weight and high reps is no good. You must utilize progressive tension overload (this means that you increase the amount weight you lift as time goes on). All the good beginner programs have this built in (greyskull LP, stronglifts 5x5, starting strength, etc). All of those programs also utilize squats and deadlifts. This should allow you preserve lean mass in some of the areas that you want to maintain for your figure. Unfortunately, if you are losing weight, you are likely shrinking as a whole, but with a comprehensive lifting program, you should at least be able to maintain muscle mass in the important areas with breasts being the exception. It's just an unfortunate fact for women that if you lose a bunch of weight, you will also lose a few bra sizes...such is life...

Sajafitness wrote: »

Nice job my question is what kind of diet you followed? And what is your start workout before lifting weights?

I didn't follow a set diet. I simply counted calories and macronutrients. Before I started lifting I did cardio only which was a mistake. I should have started lifting from the very beginning.

Ralphone wrote: »

OK started at 260 at 201 I have maybe a 4 pack lol or less. Best way to help get 6 pack

Keep losing fat. You can do ab workouts ad nauseam and it won't help if there is still too much fat present in the abdominal area. Also, some men are just genetically predisposed to carry fat on their abdomen worse than others. For some people a 6 pack isn't functionally realistic. What I mean by that is, that it's achievable but not without getting so lean that it isn't practical or healthy. Don't immediately assume that's why you can't though, that vast majority of people just need to lose more fat.

VUA21 wrote: »

How long did it take you to ride yourself of the "fat person" mental image? (Or do you still question your size). I've been maintaining a size 8 for nearly a year, I was morbidly obese, and sometimes I still question chair size (the arms), pants size (no way I can fit these tiny things, but I do). I'm now back on losing for my surgery scheduled for Aug. 2.

I never really had that problem. The opposite occurred for me. I have trouble identifying/remembering what it was like to be obese. I remember my eating behaviors and habits but when I look at old pictures I feel like I'm looking at a different person.