1 year progress pics, story....

[Full_Auto]

See first pic, dated Sept 2011, i weighed 194lb, heaviest i've ever been!! that's when i started doing P90X.

See second pic, dated February 2012, i got down to 162lb after doing P90X for 5 months.

At that point, i started slacking again through spring & summer 2012 and got back up to 192lb. So I basically went right back to looking the same as i did in the first pic, which pissed me off cuz i worked my ass off to lose all that weight.

See third pic, dated December 2012, taken a few days ago. i'm now weighing 186lb but look better than i ever have EVER!! my goal is to see my abs by spring and be down around 10-12% BF. i want to do a caliper test but figure i'm around 16-18% BF right now according to multiple online calculators. So i'm trying to drop more fat, but still keep my calorie intake up so i can continue to grow. My TDEE is around 2400 cal, i've been trying to eat 2800-3000 cal per day, about 150g protein per day as well. i'll keep you posted as we get closer to spring with more pics. i've been following a nutrition program done by a good friend who is a contest prep specialist & personal trainer. i've tweaked some things here and there, researching and figuring out what works for me. it seems i can eat as much as i want, as long as i stay away from junk food, the fat continues to drop. i have not been taking any type of fat burner, thinking maybe i should start though to help reveal those abs for spring. i know i'm not as ripped and jacked as alot of you guys on here, but i am very happy with my progress up until this point. self confidence is up and getting alot of compliments from everyone, so i'm happy, thought i would share with everyone, will keep you guys updated as the new year comes and spring approaches.

if i hadn't slacked and gained weight again after P90X, i prob would look even better now, but oh well, live and learn!!

[kelkel]

Keep it up full-auto! It just takes time and persistence coupled with desire to achieve your goals. Visit the nutrition forum here for help as well if you need to. We all have our up's and downs in this game. You'll get there!

kel

[JWP806]

So i'm trying to drop more fat, but still keep my calorie intake up so i can continue to grow. My TDEE is around 2400 cal, i've been trying to eat 2800-3000 cal per day, about 150g protein per day as well. i'll keep you posted as we get closer to spring with more pics. i've been following a nutrition program done by a good friend who is a contest prep specialist & personal trainer.

Congrats on your success.

Few things I noticed, you are trying to bulk and cut fat. This is difficult to do in my opinion. I would focus on either cutting or bulking... That way you can put 100% into either one and when you get your goal (lost this much weight, gained this much weight), you can focus on the next step.

Do you keep track of you total daily caloric intake? I'm concerned that you take in 2800-3000 calories per day but that your daily intake of protein is only 150 grams. Each gram of protein contains 4 calories. This means that only 600 of your 2800-3000 calories per day are coming from protein. This is only 20% of your total intake meaning that the other 80% is coming from fats and carbs. I would up protein to at least 40% of your daily caloric intake.

[Full_Auto]

i'm trying to bulk and cut....yeah i should be concentrating on one or the other, but i think i've been successful so far doing what i'm doing. as far as my protein, i try to eat as much as i can. i should have said i eat AT LEAST 150g per day, i try to do 200, but sometimes it just doesn't happen. i only take in 50g protein per day from shakes, the rest is from real food....fish, chicken, beef, eggs, etc. i was eating 3500cal per day but i wasn't dropping fat and i was shitting non-stop, lol. my nutritionist advised that if i'm shitting 2-3 times per day, i'm eating too much food. so i backed off, and it's been better. i stay away from junk food as much as possible, i keep my carbs & fats moderate. come february, i will go into full cut phase, but for now i'm trying to find that happy medium. my veins are starting to become more visible for sure, a few of them actually will protrude during workouts, which never happened before, so i know my fat is dropping, and my strength consistantly increases. i keep track of all my lifts/weights so i can monitor gains as well.

i was using MyFitnessPal app to keep track of macros & calories....but it reached the point where i was putting in basically the same thing everyday & hitting 2800cal at the least like clockwork, so i stopped cuz i figured i had the routine down. but i will keep trying to get that protein as high as possible, for sure. i eat little to no dairy, little to no junk food, no soda, keep sugar low, keep sodium low, high fiber.

[StraightFlexed]

Good work, but too much cardio and isnt what body building is about brother.

[shazam13]

Keep up the good work!

[JayIsPumped]

keep it up man don't quit

[Edwin23q]

Good luck mate, I lost 15kgs 80% of it fat just by going on a keto diet, you feel like crap for the first week but proven success. I could have lost more by getting on Clen for couple of weeks but I'm leaving that for cutting after my cycle.
I tried to lose fat and bulk at the same time but for me it failed as I couldn't fix my diet to suit both.
Good luck mate.

Sent from my iPhone using Forum Runner

[Blackmambar]

Congrats on your success.

Few things I noticed, you are trying to bulk and cut fat. This is difficult to do in my opinion. I would focus on either cutting or bulking... That way you can put 100% into either one and when you get your goal (lost this much weight, gained this much weight), you can focus on the next step.

Do you keep track of you total daily caloric intake? I'm concerned that you take in 2800-3000 calories per day but that your daily intake of protein is only 150 grams. Each gram of protein contains 4 calories. This means that only 600 of your 2800-3000 calories per day are coming from protein. This is only 20% of your total intake meaning that the other 80% is coming from fats and carbs. I would up protein to at least 40% of your daily caloric intake.

I agree with this, focus on cutting, get your BF% to where you want it, then focus on building that muscle...

[ironman1982]

keep up the good work

[paintball774]

anybody can eat and build muscle. its pure dedication to cut fat