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Progress Pic Thread
Posted on 4/27/19 at 2:59 pm
Posted on 4/27/19 at 2:59 pm
I started at 6'4" 230 lbs +20% body fat. My goal was to get to <12% bf. At the time of the picture, I was a little over 9% bf at 185 lbs. I've lost a couple more lbs since and the trainer (using calipers) and the doctor (using a bioelectrical scanner utilizes handles as well) have me now at ~8.5% bf. I still don't quite have the ab definition I was hoping for. I'll probably try to drop another couple lbs and hope to get rid some of the last bit of subcutaeous fat. I don't really have strict guidelines for my regime. Just try to limit sugars and train really hard. I've been working in fasted cardio lately (kickboxing and running). I try to avoid cheat days as I want to stay in a consistent rhythym. I've gotten my blood work done recently and flagged for low insulin levels (1 mcg/mL) and high LDL cholesterol (~110). I haven't really cut back on butter and I love beef, but I'll probably try to work in chicken and fish more often. I also continuosly flag for low total testosterone (~300 ng/mL units?) but my free testosterone is usually in the middle of the range. That seems to be more of a challenge during bulking season but hasn't really affected my weight loss progress. My thyroid hormones show my metabolism to be at the higher end so I have that going for me.
Anyways, feel free to offer advice going forward or share progress pics of your own.
This post was edited on 4/27/19 at 3:00 pm
8
Posted on 4/27/19 at 3:54 pm to LSUsuperfresh
Great job brother!! That is not an easy task! Lots of hard work and dedication!
How old are you, might I ask?
How old are you, might I ask?
Posted on 4/27/19 at 3:58 pm to LSUsuperfresh
Posted on 4/27/19 at 4:18 pm to Spec1
Thanks man. The work is definitely tough but I always feel so much better after and that has really kept me going. I'm 26 y/o but will be turning 27 soon.
Posted on 4/27/19 at 8:29 pm to LSUsuperfresh
I know that mouth from anywhere. 
What’s up bro?
What’s up bro?
Posted on 4/27/19 at 8:51 pm to LSUsuperfresh
Nice job. I went reverse progress.
Posted on 4/28/19 at 5:44 am to LSUsuperfresh
Don't have a "before" pic but it wouldn't have looked like below. Been back in the gym now for about a month and a half, eating much healthier and without booze for 40 or so days. I don't really give a shite what I weigh, but I think my starting weight was about 160 at 5'11 and haven't been on the scale since I got serious about getting back in shape. Trying to get the bottom part of my abs more defined, but so far so good as I've only done abs once or twice a week thus far. Yea yea Planet Fitness
This post was edited on 4/28/19 at 5:53 am
Posted on 4/28/19 at 10:07 am to Bama and Beer
Good job man! I definitely have a couple more bf% to drop to get where you're at. Hopefully I'll be there by July.
Posted on 4/28/19 at 10:32 am to LSUsuperfresh
Good job both of you.
Posted on 4/28/19 at 11:12 am to LSUsuperfresh
Just wondering if you did anything in particular to get rid of the love handles/mid section fat? Or was it just a matter of clean diet and patience?
Posted on 4/28/19 at 11:25 am to NotoriousFSU
I would say cutting out alcohol, particularly beer, probably helped a decent bit. Also I work in body exercises between combos during kickboxing so it's basically HIIT. That seems to work pretty good as well.
I've recently read a few controlled studies that took place in an academic setting regarding yohimbine supplementation. There seems to have some pretty promising results. I think I'm going to give that a go to finish off my cut and go after the remaining subcutaceous abdominal fat.
Edit: "It doesn't “burn” fat in itself, it primes fat to be burnt around problem areas like the abdominals.
Yohimbine HCL is an alpha-2 adreno receptor antagonist, meaning that it can "block" alpha 2 receptors within fat cells, and stubborn body fat areas, like the abdominal region, are linked to sites rich in these alpha 2 receptors. The alpha 2 rich areas have poor blood supply, so even when exercising it is difficult to move these fatty acids. So theoretically, if we take Yohimbine to switch off these alpha 2 receptors, we can increase blood flow as well as switch on lipolysis in the stubborn areas rich in these receptors."
It seems that most recommend getting down to 12% bf or so before beginning supplementati9n as fat mobilization doesn't really become an issue until then.
I've recently read a few controlled studies that took place in an academic setting regarding yohimbine supplementation. There seems to have some pretty promising results. I think I'm going to give that a go to finish off my cut and go after the remaining subcutaceous abdominal fat.
Edit: "It doesn't “burn” fat in itself, it primes fat to be burnt around problem areas like the abdominals.
Yohimbine HCL is an alpha-2 adreno receptor antagonist, meaning that it can "block" alpha 2 receptors within fat cells, and stubborn body fat areas, like the abdominal region, are linked to sites rich in these alpha 2 receptors. The alpha 2 rich areas have poor blood supply, so even when exercising it is difficult to move these fatty acids. So theoretically, if we take Yohimbine to switch off these alpha 2 receptors, we can increase blood flow as well as switch on lipolysis in the stubborn areas rich in these receptors."
It seems that most recommend getting down to 12% bf or so before beginning supplementati9n as fat mobilization doesn't really become an issue until then.
This post was edited on 4/28/19 at 11:50 am
Posted on 4/28/19 at 2:47 pm to Bama and Beer
Damn Bama you ripped. I look like you with a shirt on just no muscles
Posted on 4/28/19 at 6:19 pm to LSUsuperfresh
Curious what your timeline between the photos?
Posted on 4/29/19 at 7:01 am to LSUsuperfresh
Nice progress. I'm currently around your starting point but have a little more muscle. I'm 6'2" 230 lbs around 20% body fat (haven't officially had it checked in awhile but I don't think I'm any higher than 20%). I really want to bust arse and get down to 200 but I struggle with diet. I can make a macro meal plan but I find it hard to stick to.
Congrats on the transformation
Congrats on the transformation
Posted on 4/29/19 at 8:48 am to MrSpock
The before picture was taken just after the holidays so it took about 4 months. Right around 2 lbs / week which I've read is right at the top end of a healthy and sustainable rate of weight loss.
This post was edited on 4/30/19 at 8:20 am
Posted on 4/29/19 at 8:54 am to Gings5
quote:
I really want to bust arse and get down to 200 but I struggle with diet. I can make a macro meal plan but I find it hard to stick to.
I've tried to separate myself from the idea that food is something to indulge in from time to time. Try to think of it strictly as fuel. Your body/health is a ferrari (your most valuable possession) and you wouldn't put shite fuel in your car. Try to optimize your diet, and keep it consistent. Again, anything overly complicated works against your ability to sustain it. I found that just keeping some rules of thumb (no alcohol, limit sugars, high protein, etc.) worked pretty well. If you're the type who likes to snack throughout the day, find lower calorie snack options. I really like plain greek yogurt with ranch seasoning mixed in and using it as a dip with celery, broccoli, and cucumbers. It's pretty filling and feels like a good amount of food, but altogether it's only like 200 calories.
Posted on 4/29/19 at 1:06 pm to LSUsuperfresh
Think that your body is a machine that requires certain intakes as fuel to get certain outputs and it gets a whole lot easier. That’s how I stay on track.
Posted on 4/29/19 at 4:47 pm to Bama and Beer
Eat a cheeseburger
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