70 Pounds lost in about 5 months... from XL to XS

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W

WraithETC

Golden Member
May 15, 2005
1,464
1
81
Felt that I needed to stop being Fat in November since I was about to graduate from college and probably start getting more into relationships or whatnot. Not being attracted to "full bodied" women I decided it would only be logical to also not be fat.

So since I was doing several senior capstone classes and because every holiday involving food was around the corner I decided this would be the best time to diet and exercise.

I started by cutting my calories to about 1800ish and then burning around 500 calories per day by running/jogging/walking and weight lifting. I mainly did weight lifting to make sure I wasn't getting weaker during the process. When I was 70% towards goal weight in Feb I dropped calories down to 1000 soft limit and maintained my exercise levels, but mainly did walking and a small interval of sprinting just to get that out of breath feeling.

When I hit my goal weight I halved my exercise and moved my calories up to about 1600-1800. Apparently I'm still eating under since I'm slowly, but gradually still seeing lower numbers on the scale.

My diet mainly consisted of:

Fage 0% greek yogurt
Egg Whites
Kale
Berries/Bananas/Apples/Cantaloupe
Progresso Light Soups
Garden Burger and Wheat thin bread
Chicken Breasts / Tuna / Salmon
Beans
Sweet Potatoes
Various Veggies
Subway, Sushi and home made Pho

I never ever ever cheated ever ever... Kale at christmas dinner mmmmmmmmmmmmmmmmmmmmmmmmmmmm.

I also tried to eat a salad as one of my meals everyday.

Anyways

Before:

165538_1490392311244_1577070073_31096844_7297449_n.jpg


Photo%25252013.jpg


After:

2011-06-26%25252011.15.04.jpg


Photo%252520on%2525203-12-11%252520at%25252012.21%252520PM.jpg


Theres about 15-20 lbs difference between the two after pictures too.



As of now I'm 5'7" 126 lbs.
 
Last edited:
dlock13

dlock13

Platinum Member
Oct 24, 2006
2,806
2
81
WOW.

That's amazing, dude! I'm not saying you were fat or anything beforehand, but you just look great now! I'm proud of you! :D I really wish I could do that, but I don't have the willpower, but this definitely makes me want to lose weight. I'm about in the same boat as you. 5'6" and about 180 lbs. I would prefer to be around 150.

Can you explain how a normal day of eating would have been for you? Just what a typical meal plan for a day would be like. That's one thing I struggle with.
 
W

WraithETC

Golden Member
May 15, 2005
1,464
1
81
My meals during the cutting phase and maintaining phase were practically the same just in different quantities.

Heres one typical day:

Breakfast (Cut/maintain portions):
Greek Yogurt (1/2 cup / 1 cup)
Fruit Serving (half serving / Full serving (like half an apple versus a whole apple))
Egg Whites with Spinach (1/2 cup / whole cup) I don't calorie count spinach at all.

Snack:
Fruit or nuts or more yogurt around 100 calories

Lunch:
Salad with spinach, olives, tomatoes, onions, beans, chicken breast bits, hard boiled egg and other veggies and so on with only vinegar or sometimes honey mustard. I add a serving of non-fat milk to maintain.

Snack:
60 calories of veggies like baby carrots

Dinner:
Tofu pan seared (half of a package / whole package)
Progresso Light Soup (Whole can)
Serving of Fruit or Veggies if maintaining.
 
TehMac

TehMac

Diamond Member
Aug 18, 2006
9,976
3
71
Nice! Definitely an improvement. Keep it up! You probably want to refocus at this point on gaining weight in muscle. But maybe not. Either way, awesome job.
 
N

nanaki333

Diamond Member
Sep 14, 2002
3,772
13
81
that's quite the difference! you should totally do some of those weightloss commercials! :)
 
B

brad310

Senior member
Nov 14, 2007
319
0
0
thx for posting. big difference. i love to read these success stories to help keep me motivated.

Just a personal opinion, you're almost too small and may look better with a little more bulk.
 
H

HN

Diamond Member
Jan 19, 2001
8,186
4
0
great job!

you certainly have room to spare for adding some muscle. that's not a knock on you at all. we see you have the dedication for it. now get out there, pick up heavy sht, and put them back down :thumbsup:
 
AyashiKaibutsu

AyashiKaibutsu

Diamond Member
Jan 24, 2004
9,306
4
81
Man, I love how the natural conclusion for every living person is to become a body builder on these forums.
 
H

HN

Diamond Member
Jan 19, 2001
8,186
4
0
AyashiKaibutsu said:
Man, I love how the natural conclusion for every living person is to become a body builder on these forums.
Click to expand...

and you seem to conclude that we suggest putting on muscle simply for bodybuilding-type showing off. putting on some muscle and working the ones you do have is good for your health as well, which is where the majority of us would like to improve on in these health & fitness forums.
 
AyashiKaibutsu

AyashiKaibutsu

Diamond Member
Jan 24, 2004
9,306
4
81
HN said:
and you seem to conclude that we suggest putting on muscle simply for bodybuilding-type showing off. putting on some muscle and working the ones you do have is good for your health as well, which is where the majority of us would like to improve on in these health & fitness forums.
Click to expand...

He's probably at the healthiest weight he could be at; maybe doing some exercise would make him a bit healthier, but he could get that done without weight training.
 
W

WraithETC

Golden Member
May 15, 2005
1,464
1
81
I am actually trying to put on some muscle however with my new job I fear if I try to bulk it will probably be mostly fat.

Granted I hit a goal today and benched my own body weight.
 
H

Howard

Lifer
Oct 14, 1999
47,982
11
81
WraithETC said:
I am actually trying to put on some muscle however with my new job I fear if I try to bulk it will probably be mostly fat.

Granted I hit a goal today and benched my own body weight.
Click to expand...
bulking and cutting is the fastest way to gain muscle mass
 
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