From 307lbs to 10% body fat - The Fat Loss Extravaganza!
ilovegreg05
Posts: 96 Member
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
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
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Replies
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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. :-) Cheers0
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holy crap, you look entirely different... I'm sure you know that! Great job
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You need less clothing. Just sayin'0
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Great job! You look like a different person!0
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This should be interesting! So are you going to keep track in this orginal post or on some other form?0
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Wow!! Congratulations to you! So fantastic seeing the results of hardwork and dedication! Great job!!0
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WOW!!!!! You look like a totally different person!!! Congrats!!!!0
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You need less clothing. Just sayin'
Haha. :drinker:
Congrats to you! You look great!0 -
Great transformation. Now you are focused on fitness rather than weight loss. Look forward to seeing the results. Great job so far.0
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You are amazing!!0
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Awesome JOB!!!0
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You need less clothing. Just sayin'
This.0 -
Congrats to you! You look great!0
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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.
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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!0 -
You need less clothing. Just sayin'
:flowerforyou: You've done an amazing job, dude!0 -
some serious guns there! good job!!!0
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Greg looks hot! Please notify when more pics (another vote for less clothing!) become available ;-)0
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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!!!!0 -
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 lean0 -
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!0 -
Here is an example of some of the foods I'll be posting that I eat daily. I call it food porn.
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You need less clothing. Just sayin'
This.
I agree with them!0 -
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!0 -
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!0 -
Holy crap - you look like a completely different person. Congrats!!0
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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!0 -
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:
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Is that a homemade pizza?
it looks good.... what is in it?
Love pizza its my favoirte Ever0 -
WOW!! That is AMAZING!!!!0
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