Huge cut lol from 470 to 200

[Crooktele79]

I'm just getting started in the muscle building game, but have lost 270lbs over the last year and a half without having gastric bypass(just diet and exercise)....had skin removal surgery in September. Now I'm trying to finish off this forever cut so I can add some mass naturally. Here's a couple before and afters. Still got a ways to go but I'm getting there....the last pic is the day after surgery.

[snowman]

WOW; WOW...Damn bro, that's a dramatic change, great job....you look 20 years younger, then the original picture.
Congratulation , keep it up.

[cj111]

That's crazy, huge props...you will make some good progress , seeing as you already have the dedication

[Back In Black]

Sir I doth my cap. Amazing work, keep going.

How's the post op healing? Any more planned?

[Gaspaco]

Respect!

[largerthannormal]

Great Job!! Great determination!!

[Times Roman]

I'm thunderstruck!

you are the posterboy for everyone that feels the need to lose weight chemically induced.

bet it feels pretty frigggin amazing, doesn't it?

and I bet your woman is totally stoked too!

[Crooktele79]

Sir I doth my cap. Amazing work, keep going.

How's the post op healing? Any more planned?

Post op was tough mentally...I had a complication with one of my drains which prolonged recovery, put on about 25lbs over the course of 3months of inactivity. Got that back off now and am going strong.

I need to lose about 25-30 more lbs and go through a proper bulk a cut or two before I will know if I want more work. I have a good bit of fat stored in my love handles and lower back that I think I can get rid of on my own. My chest has a bit of sag to it along with extra fat that I hope will improve enough that I will be content with it.

Thanks for the kind words!

[Crooktele79]

I'm thunderstruck!

you are the posterboy for everyone that feels the need to lose weight chemically induced.

bet it feels pretty frigggin amazing, doesn't it?

and I bet your woman is totally stoked too!

Feels great man! I have a great girl that stood by me when I was at my worst...she is very happy now

[jimmyinkedup]

Amazing! Absolutely amazing.
Keep up the hard work man you are looking great.

[RUI-Products]

That's amazing! Good for you!

[Armykid93]

WOW; WOW...Damn bro, that's a dramatic change, great job....you look 20 years younger, then the original picture.
Congratulation , keep it up.

X2 this is ridiculous man. awesome work, very inspiring.

[gbrice75]

Amazing work... and without surgery!! You sir, are an inspiration to many. Please stick around, I have a feeling it won't be long before you're well known around here.

[stevelifts]

That is impressive. Inspiration is right.

[redz]

One of the greatest success stories I've ever heard, you will only continue to do great things.

[Crooktele79]

Thanks everybody! I'm looking forward to learning from all of you and helping anyone I can who may be in a similar situation as I was.

[DeeJay7211]

Hey crook, I finally had enuff posts to check out profiles. I would like to hear more about your diet and exercise plan that u utilized each step of the way. I was over 260 and finally just got to the high 240's. I"m beginning my journey and it is very motivating to hear yours!

--DJ

[thai007goy]

Good job man! that must have been a long journey for you.

[ma_fighter]

Epic, just epic..
A ton of respect for getting this done WO surgery, stick around here, I'm sure you'll inspire many!

Hat's off to you

/Maf

[-Ender-]

!well done!

[Papa Smurf]

Nice Job Brother!!! Way to go natural..... I see so many folks that get bypass done, lose the weight, and then gain it right back.

Could we get your stats
age height weight

Did you have bloodwork taking while you were on your diet?

[Soar]

Holy hell that's a crazy transformation... Awesome work!

[crazy mike]

Holy hell that's a crazy transformation... Awesome work!

Hey, I was going to say that "Soar". Holy sh*t that's some awesome work you have accomplished. Do stick around and keep us all informed. The people I've come to know on this forum will always support someone who puts his heart and soul and perseverance to hard work to change their physiques to get better. Keep it up man. ...crazy mike

[likelifting]

Fighting the battle and WINNING! Great job!

[bdos]

Congrats man! you've obviously got the will power to do great things and more!

[Henryhill470]

Awesome job bro

[Pac Man]

I bet you don't even feel like the same person anymore.
That is amazing stuff.
Don't be afraid to start lifting now. Resistance exercises help with fat loss and the increase in muscle will help shape your over all physique.
Don't ever stop cardio, even when you get to where you want to be always include it in your weekly routine.
I'm not sure what your routine is but I would like to see it.
If you're not already, I would start slowly adding more strenuous exercises into your cardio routine to help with your strength. Sprinting, lunges, some plyometrics, sled pulls.
You've done an amazing job and changing your life. Keep it up

[Crooktele79]

I bet you don't even feel like the same person anymore.
That is amazing stuff.
Don't be afraid to start lifting now. Resistance exercises help with fat loss and the increase in muscle will help shape your over all physique.
Don't ever stop cardio, even when you get to where you want to be always include it in your weekly routine.
I'm not sure what your routine is but I would like to see it.
If you're not already, I would start slowly adding more strenuous exercises into your cardio routine to help with your strength. Sprinting, lunges, some plyometrics, sled pulls.
You've done an amazing job and changing your life. Keep it up

When I started out I did everything all wrong...too few calories, too much cardio, and not enough lifting. When I got down to 300lbs I started lifting and eating around 2300 calories per day.

Right now I am 6'1" 215lbs and around 20%bf. I'm cutting to around 180 and then planning on bulking for at least 6-8 months at a 300 calorie surplus.

I'm currently doing 5/3/1 in hopes that I can at least maintain my strength if not gain a little on this cut. So far it's working. I usually do 20 minutes of low intensity cardio after lifting, and I also am training 3 days a week for a 5k run. I lost alot of weight, but unfortunately I also can tell that I lost some muscle and am not anywhere near as strong as I was at 470lbs.

Any suggestions on how to improve my training would be appreciated!

[Twin]

Very nice progress!!!

[Pac Man]

Sounds like you already have things worked out.
What are your goals for this 5k? I can probably help you out with your times and endurance. I used to run Marathons before I decided to just get big. Honestly, I was in better shape when I was a runner. I look better now but I felt better than. That's why I say to never stop doing cardio, the health benefits can't be matched.

[Crooktele79]

Considering that I couldn't even make it a lap in highschool without stopping to walk, I just want to be able to finish lol! I am able to run a 10minute mile right now but miles 2 and 3 start to slow. If I could finish my first 5k in under 36 minutes I would feel pretty good. Any tips you could give on improving times and endurance would be great!

I don't want to get too involved with running long distances past 5k, but would like to be able to at least run that distance without a problem. When I finish this cut in a few months I am going to bulk for at least 6 months, and shift my attention towards gaining mass.

[Trippensee]

Respect! True dedication and an awesome transformation.

[Synergy1]

wow! def respect

[NightStalker]

Good for you bro! What type of exercise were you doing?

[shortfarmboy]

Crooktele79: This is an amazing success story! I am so proud of you and you are a true inspiration.

[testluva]

Add some HGH to increase skin elasticity and for the therapeutic results if $$ resources are available.

[emp]

this is insane!! wow, just wow!