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

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  • ilovegreg05
    ilovegreg05 Posts: 96 Member
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    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
    ilovegreg05 Posts: 96 Member
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    Here is an example of some of the foods I'll be posting that I eat daily. I call it food porn.

    pizza.jpg

    steak.jpg
  • smantha32
    smantha32 Posts: 6,990 Member
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    You need less clothing. Just sayin'

    This.

    I agree with them!
  • fiveohmike
    fiveohmike Posts: 1,297 Member
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    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
    robharlan Posts: 14 Member
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    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
    amsparky Posts: 825 Member
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    Holy crap - you look like a completely different person. Congrats!!
  • ilovegreg05
    ilovegreg05 Posts: 96 Member
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    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
    ilovegreg05 Posts: 96 Member
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    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.

    Screenshot2012-06-14at82444PM.png

    Here is what I had for dinner:
    image_2.jpg


    Here is a pic of me after my leg workout:
    image.jpg
  • jholland99
    jholland99 Posts: 31 Member
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    Is that a homemade pizza?

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

    Love pizza its my favoirte Ever
  • heagler870
    heagler870 Posts: 280 Member
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    WOW!! That is AMAZING!!!!
  • jholland99
    jholland99 Posts: 31 Member
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    I have been doing abs abs abs cardio cardio cardio lost 9 pounds and then started doing insanity the pasted 2 weeks but no weight lose :( hope im getting muscle mass and will b losing more weight soon.

    Just wanna be lean and i agree strenght training is important
  • debussyschild
    debussyschild Posts: 804 Member
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    Hellz yeah!!!! You look incredible!! Awesome work, very inspiring! :drinker: :drinker: :drinker:
  • Thena81
    Thena81 Posts: 1,265 Member
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    thats not the same guy! i call shenanigans!
  • Devlyn_P
    Devlyn_P Posts: 294 Member
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    Great progress! I am also on the quest to 10% BF with about 3% to go...I wish you all the best!
  • ilovegreg05
    ilovegreg05 Posts: 96 Member
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    Is that a homemade pizza?

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

    Love pizza its my favoirte Ever

    Flat out flat bread, FF cheese, low fat turkey pepperoni, marinara and mushrooms - kept it simple
    Great progress! I am also on the quest to 10% BF with about 3% to go...I wish you all the best!

    Thanks! What's your plan of attack?
  • tenunderfour
    tenunderfour Posts: 429 Member
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    You need less clothing. Just sayin'

    LOL!! I would say this but I'm old enough to be your Mom, I think.

    Great job! Your transformation is incredible. Just shows you what hard work and perseverance can do!
  • SeanIsMyHomeboy
    SeanIsMyHomeboy Posts: 107 Member
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    Hey guys. Greg is my friend, my trainer, and my inspiration for losing weight. He has shown me that through hard work and dedication, you can reach your goals, and I credit him for saving my life. I would have never made it here without you! Thank you for everything Greg!

    100lbslost2.jpg
  • brettle1
    brettle1 Posts: 23 Member
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    Awesome job man! Very inspiring. I may hit you up for some advice. I def want arms like yours!!
  • ilovegreg05
    ilovegreg05 Posts: 96 Member
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    Hey guys. Greg is my friend, my trainer, and my inspiration for losing weight. He has shown me that through hard work and dedication, you can reach your goals, and I credit him for saving my life. I would have never made it here without you! Thank you for everything Greg!

    100lbslost2.jpg

    Thanks Sean! I all did was prove it was possible for you. YOU did all the dirty work man!



    See you at our next session bro!
  • ilovegreg05
    ilovegreg05 Posts: 96 Member
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    Today will be a different day for me in terms of diet. I rarely drink, but with one of my best friends turning 21, I plan to celebrate with him. What I am going to do is subtract my alcohol calories from my carbs and fat from the day before and the day of "the event".



    THE WORKOUT - 6/15/12

    WU= warm up, WS= working set, PR = personal record, WEIGHTXREPS
    Seated dumbbell Alternating curls
    WS 35x11 (each db weighed 35lbs)
    WS 35x11
    WS 35x11
    WS 35x10

    Decline sit ups - weighted
    WS bodyweight + 45x15
    WS bodyweight + 45x15
    WS bodyweight + 45x15

    Tricep cable pushdowns
    WS 70x8
    WS 70x8
    WS 75x5
    WS 75x5

    Hanging Leg raises
    WS bodyweight x12
    WS bodyweight x12

    I opted out of cardio today that way I could mow my grass tomorrow and even out my overall energy balance.

    THE DIET - Morning weight: 189.6

    My diet numbers for the day are: 31F/107C/128P

    This leaves me to over consume 9/93/72 tomorrow.

    Tomorrows planned food macros are 20f/100c/250p and that will leave with 700 calories for alcohol and with a perfect energy balance to continue with my planned weight loss progress.

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

    Screenshot2012-06-15at62739PM.png




    Here is a pic of me after my arm workout:
    photo2.png

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