Has anyone here went from fat to ripped

[Mostly-fat]

Basically I'm looking for someone or people who have already went through the process I'm in.. Just to get some ideas and input or things they wished they'd done differently from the beginning..
I'm 6'2" was 276 down to 263 this morning also 30yo..

[LiveFitBeFit]

I went from 296lbs FAT @ age 17, to 190lbs shredded, @ age 22! Steady steady progression, and DIET!

[falco21]

Many on here have done what you are looking for. Some, hopefully, will chime in here. You can find all sorts of threads with their success stories.

I, for one, may not be ripped, but went from around 250 lbs. to 205 right now. Went through hell and back with a low carb diet and a ton of cardio to achieve it. If I had to give any advice, it would be to not worry so much about losing the weight in a so called "faster" fashion. If I were in your shoes again, I would be a lot more strict and keen on my diet while losing a steady drop every week. Many will get caught up in that entire "hoopla, lose weight fast" bullshit, and will just gain it all back when retreating to old habits. Slowly lose the weight and keep it off!!

Either way, good luck! This is an awesome place to start. Hell, if it weren't for this board, I wouldn't know more than half of the stuff I know right now!

[Bodacious]

X2 there is pics of my on here. I did it slow I would try and lose 1.5-2 lbs a week. Takes time. Click on my name and look st my posts for pics.

[Mostly-fat]

X2 there is pics of my on here. I did it slow I would try and lose 1.5-2 lbs a week. Takes time. Click on my name and look st my posts for pics.

What was your beginning and ending stats..

Some reason I can't look at pics in profiles unless there posted in a thread anyone got an answer to this problem??

[gbrice75]

Almost 4 years ago to the day, I was 5'11 (still am, lol), 255lbs at 30+ % bodyfat. The pic in my avy is from last fall- 193 @ roughly 9-10%.

The only thing I'd do differently if I had to do it all again is to focus my efforts on one goal or the other (fat loss vs. lean gains). I struggled for years trying to do both, and when I finally focused on reducing bodyfat, it took me about 3 months to see really tangible results with a dialed in diet and training regimen that I was consistent with.

I'd also be much smarter about my approach. I wanted fast results, and although I already KNEW it wasn't the 'right way', I used severe calorie restriction early on, and probably screwed my metabolism in the process, making adding muscle without much bodyfat later on that much more difficult.

[Mostly-fat]

Almost 4 years ago to the day, I was 5'11 (still am, lol), 255lbs at 30+ % bodyfat. The pic in my avy is from last fall- 193 @ roughly 9-10%.

The only thing I'd do differently if I had to do it all again is to focus my efforts on one goal or the other (fat loss vs. lean gains). I struggled for years trying to do both, and when I finally focused on reducing bodyfat, it took me about 3 months to see really tangible results with a dialed in diet and training regimen that I was consistent with.

I'd also be much smarter about my approach. I wanted fast results, and although I already KNEW it wasn't the 'right way', I used severe calorie restriction early on, and probably screwed my metabolism in the process, making adding muscle without much bodyfat later on that much more difficult.

Would you mind sharing that dialed in diet and training regimen..

[gbrice75]

Would you mind sharing that dialed in diet and training regimen..

It's extremely long and detailed... and customized to suit me. We're not all created equal and you won't necessarily see the same results. In short:

I trained 5 days a week, pwo cardio all 5 days and cardio only on the 6th day. On some days I did cardio twice - once in the morning, once in the evening. Diet was focused around carb cycling with a carb refeed every 7th day. 3 days slightly below maintenance, 3 days further below maintenance, and 1 day above maintenance (the refeed).

That's about the best I can give you is to summarize. My suggestion is for you to post up a proposed diet and training regimen and then we can help you sort it out and fine tune it.

[falco21]

Would you mind sharing that dialed in diet and training regimen..

There is no universal diet and workout to help you achieve your goals. You need to start a thread with your stats and goals and then members can help you solve that issue and create a diet specified for your needs.

There are just a ton of factors that come into play when dealing with this stuff.

[likelifting]

I've lost quite a bit of weight. I alternate between negative and maintenance, negative, maintenance. The negatives are pretty agressive, but its all worth it.

[gbrice75]

There is no universal diet and workout to help you achieve your goals. You need to start a thread with your stats and goals and then members can help you solve that issue and create a diet specified for your needs.

There are just a ton of factors that come into play when dealing with this stuff.

^^ this

[sgt2jay]

almost
currently i have gone from fat to not fat to getting closer lol
feb 09 i was 298 and only god knows my bf% now 205 and closer to the 16%.

my $.02 would be take your time. the key thing for me anyways was never make a goal based on weight. every morning i just look in the mirror and think to myself not there yet I can do better. Another thing to keep in mind is you got to that weight with bad habits and bad habits are hard to break. Don't let the occasional set back stop you just keep them to a minimum and drive on.

my motto has been and this works with diet and excercise. "Pain/Hunger is temporary, but quiting will last forever"

good luck and know this there are many here will to help. use it

[Mostly-fat]

I have started threads on all this..


I'm eating about 500-700cals below maintenance
50/30/20 macro split all clean food..

It's a good workout routine I'm having trouble with I was thinking lose the weight then worry about weight lifting but now I'm thinking I should hit the weights more and less focus on cardio diet and weightlifting will lead to better losses..

[sgt2jay]

i am by no means an expert but for me i focused on diet first and lost my first 40 lbs. the reason was i wanted to get closer to a weight where excercise wasnt a huge strain. my logic was if cardio was too hard at that weight i would be more likely to quit. my advice go one step at a time. it not a race. its a life style change one you live for ever not one to accomplish a specific goal

[Mostly-fat]

Yeah I'm starting too think the same thing I've been exercising but I'm so out of shape and fat I'm hurting something everytime I do a workout lol

[JohnnyVegas]

Two years ago I had little muscle and 36% body fat. I am not as ripped as gbrice, but I am in the mid teens. I spent a lot more time trying to put on muscle then lose fat in the past two years. Slowly but surely the fat is coming off.

[gbrice75]

I am not as ripped as gbrice

lol, neither am I atm. 193ish in the avy, 215 today. Enjoying the 'off season' a bit.

[JohnnyVegas]

lol, neither am I atm. 193ish in the avy, 215 today. Enjoying the 'off season' a bit.

My off season starts Jan 1. I have been pushing hard but I have some injuries that are making heavy lifting difficult. I switched over to cutting a couple of weeks because I am pushing my luck going for more growth. Hopefully I can keep pushing until the end of the year, pass up all the holiday sweets and family meals and take a rest in January.

/ highjack

[Tron3219]

I didn't go from fat to ripped, but I went from ultra skinny fat(160 @ like 18%) to b a pretty good sized dude (205 @ 12/13%). I made a lot of mistakes along the way, but I wouldn't do one thing different cuz I think it's about a learning process. Not every person is the same, things will work for me but not you. Like I said I didn't go from fat to ripped, but we are all here for the same reason, to b transformed into a sexy fvckin beast!

Keep learning, work hard, be dedicated! If u got that you're sure to get jacked!

-TroN

[gbrice75]

My off season starts Jan 1. I have been pushing hard but I have some injuries that are making heavy lifting difficult. I switched over to cutting a couple of weeks because I am pushing my luck going for more growth. Hopefully I can keep pushing until the end of the year, pass up all the holiday sweets and family meals and take a rest in January.

/ highjack

OP - sorry to continue the hijack... but JV - why not switch up to lighter weight + higher volume? This way you can continue working on muscle growth without too much overloading.

[Mostly-fat]

I'm not worried about the hi-jack this is more of a conversation thread than anything else..

[taaa]

really stupid question you can go from anything to ripped wether your skinny or obese you just need the will to work our your off

[gbrice75]

really stupid question you can go from anything to ripped wether your skinny or obese you just need the will to work our your off

It wasn't as much of a question as it was the OP looking for feedback from people who have gone through what he's going through. 32 posts and already insulting other members... not off to a good start, are we?

[falco21]

It wasn't as much of a question as it was the OP looking for feedback from people who have gone through what he's going through. 32 posts and already insulting other members... not off to a good start, are we?

Exactly! The OP was gearing towards those who went from over weight, or like he called it "fat", to being ripped. No shit someone can go from anything to ripped, but that was not the intent of the thread. Like stated above, he seems to have wanted advice for those who went through what he is currently going through.

[JohnnyVegas]

OP - sorry to continue the hijack... but JV - why not switch up to lighter weight + higher volume? This way you can continue working on muscle growth without too much overloading.

I have switched to lighter weight on problem exercises, but can't take the higher volume. My shoulders are both hurting and I have tendentious or tennis elbow in my right elbow. I struggle with bicep and shoulder work all of a sudden. I can handle everything else with ice and ibuprofen. I can take it for three more weeks to meet my goal, but I look forward to letting the elbow rest. I will see a doctor if needed.

[digsy1983]

im working on said task. its an ongoing project and its had its ups and downs! i went from 6'2" 115kg 35+%bf. down to 85kg apx 15%bf.
currently taking a sainity break from cutting, figuring out maintenance cals.

looking back tho, probably the first thing id change is improving my cardio fitness first. i laboured under the impression that fitness cadio = catabolism. id do HIIT CARDIO above all other.

secondly, id sign up to be a member of this site.

thirdly, id not be as strict in the food choices. if i had 1 sweet id think "oh no ive fvcked my diet up for today!" (Gb mentioned once its more important to be stricter while bulking than cutting as your already in a calorie surplus and it will go to fat, on a cut you will just lose a bit of effort not progress, within reason)

fourthly, iid up the number of cardio sessions and less focused on muslce gain while on a calorie deficit.



MF, you've already achived a massive advantage from getting out of the YO-YO diet and also mindset. id be willing to bet if you are asked this question in a years time this would be your No1 thing you'd change asap.

[gbrice75]

I have switched to lighter weight on problem exercises, but can't take the higher volume. My shoulders are both hurting and I have tendentious or tennis elbow in my right elbow. I struggle with bicep and shoulder work all of a sudden. I can handle everything else with ice and ibuprofen. I can take it for three more weeks to meet my goal, but I look forward to letting the elbow rest. I will see a doctor if needed.

Gotcha. Hope you feel better soon brother.

[Mostly-fat]

I like all the ideas and feedback im getting from you guys.. I think I was getting ahead of myself by thinking if adding in a weight lifting routine I'm just to far outta shape for that right now.. And I'm not afraid to admit that I've just been out of the game way to long and family life and eatin everything and fastfood daily has caught up with me and its an eye opening reality check when I do workout.. Pretty sad actually

[Mostly-fat]

really stupid question you can go from anything to ripped wether your skinny or obese you just need the will to work our your off

Teaaaa-bag zip it

[JohnnyVegas]

I like all the ideas and feedback im getting from you guys.. I think I was getting ahead of myself by thinking if adding in a weight lifting routine I'm just to far outta shape for that right now.. And I'm not afraid to admit that I've just been out of the game way to long and family life and eatin everything and fastfood daily has caught up with me and its an eye opening reality check when I do workout.. Pretty sad actually

I think you definitely should add weight lifting. You don't need to be going for maximum growth for it to be a benefit.

Make sure you get enough protein to help keep (or even grow) some muscle mass while you trim down and get back in shape. When I got back into this two years ago after years off with a back injury, I was able to lose fat and gain muscle at the same time. You body should be very responsive to lifting when you first start and I think you will like the results.

Don't starve yourself. Eat 500 calories less than your daily maintenance calories and you will see results.

The guys in the nutrition section can help out.

Good luck, and stick around. There is a lot to learn here.

[Mostly-fat]

All the diet has been addressed.. I eat 500-700cal deficit 50/30/20 macro split everyday all good clean foods no sugar, or processed anything except my skippy natural PB has sugar added.. I just need to get down to a weight where I can actually comfortably workout.. The weight is literally falling off me as of now just doing cardio..

[Jackson182]

Hey buddy, I'm 29 now but at 23 I ballooned to 16 stone (from 12 stone) in weight due to inactivity from a broken leg, it was hard and I was a bit depressed over it all but I didn't even notice the weight going on in all truth, after I was given the all clear I went cardio crazy and started to buy supplements and take a genuine interest in my weight, after 6 months I was back down to 12 1/2 stone and quite proud, my only regret was not doing any weight trying in conjunction with my cardio, i know now that it would have helped an awful lot, people will always say you've gotta learn from your own mistakes but smart people learn from other people's mistakes, nearly all the guys on here are willing to help positively so just absorb as much information as possible and before you know it you'll hit your targets, good luck with it and keep positive

[Bodacious]

http://forums.steroid.com/showthread...ink&highlight=

That's the link to pics.
I agree with others,not every diet is for everyone. You have to to figure out what ur body likes and when it likes it. Takes time.
I have slacked off some. Got burn out,plus the holidays are here. Up 3-4 lbs. Good luck.

[Mostly-fat]

http://forums.steroid.com/showthread...ink&highlight=

That's the link to pics.
I agree with others,not every diet is for everyone. You have to to figure out what ur body likes and when it likes it. Takes time.
I have slacked off some. Got burn out,plus the holidays are here. Up 3-4 lbs. Good luck.

Nice cut bodacious..

I realize all diets are different just like all people using that diet.. I'm not looking for a specific diet here just looking for tips and things you might have done differently I think I got the diet figured out anyways, it's the workout with it if anything I need to figure out.. Thanks for all the tips guys and keep them coming..

[gbrice75]

I think I was getting ahead of myself by thinking if adding in a weight lifting routine I'm just to far outta shape for that right now..

No no no!!!! A weight lifting regimen coupled with cardio and a dialed in diet is EXACTLY what you should be doing!! You'd be short changing yourself in a big way if you were to ignore strength training as part of an overall body recomposition effort.

[taaa]

my bad missunderstood the question

[Bio-Active]

I went from 175 Lbs at 5'4 was pretty over weight to 118 5 years ago and now walk around at about 135

[kronik420]

Basically I'm looking for someone or people who have already went through the process I'm in.. Just to get some ideas and input or things they wished they'd done differently from the beginning..
I'm 6'2" was 276 down to 263 this morning also 30yo..

yea i went from 6ft 220 lbs and fat (estimate about 30% BF)

currently 202 lbs at about 15% BF (estimated), it's been almost 2.5 years since i started going to the gym...

only started dieting this year (since March), if i could i'd go back and start dieting 2.5 years ago....

[ma_fighter]

Although I didn't have your typical male beer-belly, I still used to be a big guy.
ALOT of my fat was on my ass, hips, lower back and thighs, I dont have any before photos to show you, but you know the kind of guy I'm talking about.
Pear shaped, weak beardgrowth, pale, huge ass

Went from a highest weight of 256 lbs at 6ft, and quite fat indeed, to about 175 at present date. This is about as low as I'm going it seems.
My body is still changing, but it looks like I'm putting on some muscles now, even though I'm still on a calorie deficit, because the scales are hardly moving.

But this is my form as of last week.





Not exactly shredded, but getting there!
A little more definition, and a just few more strategically placed lbs of muscles and I'll be a happy puppy!

Oh, and I forgot to say, this has been a slow, mostly steady, progress over the last year or two.
No supps, no gear, no nothing except changing my diet, and the last month or two adding in weightlifting progressively in a pace my shoulder allows.

/Maf