My transformation and how I did it

[Davidpaul007]

Did you train fasted? I'm pretty sure it's placebo/I wasn't eating enough carbs, but now that I am back to having breakfast, I feel stronger. My lifts have actually increased, but.. looking at Myfitnesspal logs, I am actually eating more carbs now.

Actually, after reading the 5 points on the website, I was eating waaaaaayyy too little of carbs.. Like an astoundingly low amount. Generally I was on like 220g protein, <100g carbs and maybe 80g fat, every single day, regardless of training or not. No wonder my deadlift went up by like 50lb once I started eating breakfast which upped my carbs to about 175g a day. Even that is much too low if I am training hard (which I do).

I am very excited for the coming weeks. Planning on upping cals a bit on training days and upping my carbs by almost twofold, then cutting back on non training days.

New diet is:
Training Day- ~2800cal, 200g protein, 350g carb, 63g fat
Rest Day- ~1900cal, 210g protein, 75g carb, 90g fat

This leaves me at exactly -3500cal per week, hopefully giving me an average weight loss of 1lb/week. I realize though this is more of a body recomp approach, so I don't intend to see the scale move accordingly. In fact I would be alarmed if I lost 1lb/week even as I really only have about 12lb to lose to be at 10% body fat.

Awesome!! I'm excited for you. If you don't mind posting, what's your current stats (weight, age, height etc)? How much fat do you have to lose and what is your strength at?

EDIT: yes, I train fasted. If you were on < 100g carbs a day then yes I would definitely say that had a negative impact on your training.

 

[blackdogdeek]

I just want to caution you to NOT get too caught up in the small details--that is, unless you are sub 10% BF and wanting to take it to another level. I see it constantly in the gyms I frequent--small weak people doing these crazy complicated routines but can't bench press 135lbs or squat their bodyweight. The same principle applies to diet: You would be amazed at how often I see people fret about the best time to eat carbs, or the best type of carb to eat post workout, or what the optimal peri-workout nutrition is, or the best whey protein...etc. when they are 40lbs overweight. Oh, and I really love it when obese people proudly exclaim they eat only organic and won't drink diet soda b/c of the threat of artificial sweeteners.

Anyway, off my rant!

Today is Friday, so squat day and some overhead pressing in the gym. I'll take some BCAA's around 10 (remember, I haven't eaten since 7 or 8pm last night) and then head up to my gym (I'm off work today). After my workout I'll probably head to the grocery store to pick up a few things and head home for lunch (I mention this only to illustrate that there is not a magic 20 minute feeding window post workout where you are super anabolic).

Sometime around 12:30-1pm I'll probably eat. Going back a few weeks, here was my food log:

Meal 1 (around 12-1pm)
175g potato
200g watermelon
8.5oz grilled sirloin steak
200g of Bush's baked beans (man i love these)


Meal 2 (probably 4-5 hrs later)
6oz Rotisserie chicken
Hawaiian dinner roll
1/2 cup Vegetable medley (from a can)
150g Bushed baked beans (I told you I love these!)

Meal 3 (probably around 7 or 8pm)
2 cups Fiber one with 1.5cup Almond breeze (unsweetened) almond milk


SNACKS:
Mcdonald's Oreo Mcflurry
1 serving Cheesecake yummy w/PB (this is basically a protein fluff recipe)

Macros for that day:
2319 Calories / 314g Carbs / 65g Fat /148g protein



For a typical "rest day" here is what I had yesterday (I'm actively trying to lose some more fat)

Meal 1 (around noon)
7.5oz Pork chop
1 cup Lima beans
1/2 cup green beans

Meal 2 (around 8pm)
15g cheese (half serving)
85g ground beef (93/7)
3 eggs

Meal 3 (I ate this around 5:30pm after work)
1.5 serving of cheesecake yummy w/PB (same protein fluff recipe as above)
1 serving of Pb2 (I sprinkle this in the mix for awesomeness)

Macros Yesterday:
1524 Calories / 66g carbs / 67g Fat / 151g protein

Notice that I cycle calories via carb cycling between rest and training days. This is more of an "advanced" technique for when you get relatively lean (say, visible abs). Anyone can do it, but I don't know that it's worth the effort for someone with significant weight to lose.

Thanks!

 

[msi1337]

"Oh, and I really love it when obese people proudly exclaim they eat only organic and won't drink diet soda b/c of the threat of artificial sweeteners. "

One of the funniest things I have read.. sadly because I have done that..and not sadly because I moved past it

 

[z1ggy]

Awesome!! I'm excited for you. If you don't mind posting, what's your current stats (weight, age, height etc)? How much fat do you have to lose and what is your strength at?

EDIT: yes, I train fasted. If you were on < 100g carbs a day then yes I would definitely say that had a negative impact on your training.

Me, too. I've found I can say about myself the same Andy used to: I don't look nearly as big/ripped as I should given how much I am in the gym.

Sure I don't mind. I have my own IF thread on here as well. Age 26, male, 5'10'', currently ~185-188lb, 15-18% body fat (those hand machines are not accurate).

Ultimate goal is to be 185lb, ~10% fat. I'm not totally sure what my 1RM is for any lift, but I will gauge what it should be based on my per rep lifts now. Although after reading ripped body a bunch, I realize that's really an artificial goal. My true goal is to look and feel good, while maintaining my athleticism and improving my physique.

Bench- warm ups + 3x5 @ 160lb
Incline- Warm ups + 3x5 @ 135lb
Squat- Warm ups + 3x5 @ 165lb (had hip surgery last year... couldn't squat for quite a while)
Deads- Warm ups + 185lb @ 3x5
OHP- Warm ups + 3x5 @ 85lb
Chins- Warm up + 3x6 @ bodyweight + 10lb
Bent Over Row- Warm ups + 3x5 @ 160lb

I started lifting heavy again about 6 weeks ago on IF. Before, I was in this lull of doing many many sets of 12 reps, or circuit training. Also, my diet sucked. I did manage to lose about 15lb (was at 204lb for a while in early 2013) just eating better and lifting more.

I have a good mental approach...I don't mind eat the same things over and over as long as I Can have some variety. I also love lifting... Back in college, I was up to 285lb dead lift and 225lb bench. Due to work stress, poor diet and other stuff, I really fell off the band wagon.

But, I think it's guys like you who give me the tools and motivation I need to work out smarter, and help get to my goals. It's really encouraging and refreshing to see normal guys, with a life and family can do this. If you can, so can I.

 

[alkemyst]

Well done OP. Whatever you are doing, it works for you...don't let anyone else insist you need to change things.

I can relate to shoulder issues as well. I use dumbbells only now and it's helped DRAMATICALLY.

 

[Davidpaul007]

But, I think it's guys like you who give me the tools and motivation I need to work out smarter, and help get to my goals. It's really encouraging and refreshing to see normal guys, with a life and family can do this. If you can, so can I.

Exactly! I'm a normal guy, 3 kids and I work at an office job.

Sounds like you were in the situation I found myself last year--working out a ton but didn't "look the part". One of the guys at work said this to me recently "You know, I used to say that you always talk about working out and stuff but you don't even look like it. I guess now I have to eat my words!"

Z1ggy, your IF thread is one of the reasons I decided to post my own--I saw alot of confusion and mis-information in it (from several posters) and decided to give some advice to those interested.

I'm going to give you some advice, and I don't mean to sound harsh; take it or leave it.

Your strength is at a "beginner" stage meaning you can't lift much for your size and bodyweight. I believe you would benefit the most from getting a solid nutrition plan and going back to focus on the basics for strength: Squats, Deadlifts, Presses, Chinups. Getting stronger in those 4 lifts will pay dividends for years and take you much closer to your goals than anything else at this point.

With that said, you need to decide on your approach: will it be to cut some fat off then focus on strength? focus on strength and cut fat later? Recomp (meaning, try to increase strength while cutting fat). Only you can answer this question because it comes down to personal preference.

There is some wisdom to getting your bodyfat in the lower levels around 10%-12% THEN focusing on muscle however. You insulin sensitivity goes up, you can actually SEE improvements when you start making them, and who doesn't love being lean? I had a client recently in a similar situation to yours. I spent 8 weeks slashing the fat (oh, and he gained significant strength while doing it) and then we switched gears to build the strength. At first he really just wanted to bulk but decided to follow my advice. Afterwards he was VERY pleased he listened to my advice and now the dude looks awesome and is building his strength/muscle. And this was from a guy switching from a standard 4-5 day bodybuilder training split to only working out 3 days a week.

 

[Davidpaul007]

Well done OP. Whatever you are doing, it works for you...don't let anyone else insist you need to change things.

I can relate to shoulder issues as well. I use dumbbells only now and it's helped DRAMATICALLY.

Well, I don't want to sound prideful (because Lord knows I've made so many lifting/eating mistakes over the years) but I don't have people trying to get me to change things to often (unless it's to gain some fat, haha!). Instead, I'm approached by people constantly asking for advice on how to get into shape (which is one of the reasons I started my own site).

For the shoulder issues, after mucho physical therapy last year and an MRI my problems come down to
1. Loose shoulder joints making me prone to injury
2. At one point I had a chest dominance issue causing my socket not to sit properly
3. Past injury where I had a slight tear in my rotator cuff
4. Tight muscles/nerve pinching/adhesions in some back muscles. These cause pain transference into my shoulder complex

 

[Zivic]

Well, I don't want to sound prideful (because Lord knows I've made so many lifting/eating mistakes over the years) but I don't have people trying to get me to change things to often (unless it's to gain some fat, haha!). Instead, I'm approached by people constantly asking for advice on how to get into shape (which is one of the reasons I started my own site).

you just took gear... nobody can get into decent shape without them.

in all seriousness, that is quite a change. in at least one of your 'before' pics, IMHO, you look much heavier than 208..... and now you look heavier than 14X... Congrats on making a positive change!

 

[iluvdeal]

How did your numbers in squats, deads, presses, change when you moved to this low volume routine? What was your previous routine like (exercises, reps/sets) and what was your progress in those lifts like on the old routine?

You said workouts actually feel easier now, but do you perceive that you exert yourself more on each working set now compared to previously? I'm curious what you attribute the change in your gains on the lifts to with your new routine and lack or slow results with your old routine to? Do you think you were just doing too many sets on the muscle groups before, not giving your CNS or muscles enough time to recover..?

 

[SP33Demon]

Congrats on the transformation, if I ever want to lose fat I may try out your system. However, fasting from 8pm to 1pm isn't going to work for me for building strength at the competition level of powerlifting. I'm training at double bodyweight (405) deadlifts and just pulled 446 in a meet (goal 550); my body doesn't respond well without calories in the morning.

 

[Davidpaul007]

you just took gear... nobody can get into decent shape without them.

in all seriousness, that is quite a change. in at least one of your 'before' pics, IMHO, you look much heavier than 208..... and now you look heavier than 14X... Congrats on making a positive change!

Thankyou, I sincerely appreciate all the kind comments everyone has posted.

 

[Davidpaul007]

How did your numbers in squats, deads, presses, change when you moved to this low volume routine? What was your previous routine like (exercises, reps/sets) and what was your progress in those lifts like on the old routine?

You said workouts actually feel easier now, but do you perceive that you exert yourself more on each working set now compared to previously? I'm curious what you attribute the change in your gains on the lifts to with your new routine and lack or slow results with your old routine to? Do you think you were just doing too many sets on the muscle groups before, not giving your CNS or muscles enough time to recover..?

Check out this link and scroll down to Mistake #2. There, I actually show a sample workout I did last year when i was spinning my wheels. This consisted of an absurd amount of supersets and volume.

http://www.againsttheflowfitness.com/3waystowastetime/

I would leave the gym a sweaty and exhausted heap of fatty muscle. So no, I don't exert myself any more than I used to. Intensity has never been a problem for me in the gym. I believe my lack of progress over the years can be attributed to several different factors depending on the time. Most recently it was an absurd volume coupled with not enough calories for recuperation (I was trying to work off the fat).

January of this year I switched to this very low volume, high intensity (RPT) training style. Here is how I've progressed (Keep in mind, this was DURING a cut, I lost about 10% BF while doing this):

Deadlifts: 275 x 6 ==> 325 x 5.5

Chins: BW+50lbs x 7 ==> BW+75x6.75

Squats: 225x8 ==> 260 x 7

Chest: 185 x 8 ==> 220x5 (then later switched to decline)

It's probably worth mentioning that 2 years ago I was in a bad motorcycle accident and destroyed my left wrist. It was a year before I could bench more than about 150lbs again. I'm still not back to my strongest (pre accident) strength. My best I've done in the past is 275 x 4 reps or 225x12 reps.

 

[Davidpaul007]

Congrats on the transformation, if I ever want to lose fat I may try out your system. However, fasting from 8pm to 1pm isn't going to work for me for building strength at the competition level of powerlifting. I'm training at double bodyweight (405) deadlifts and just pulled 446 in a meet (goal 550); my body doesn't respond well without calories in the morning.

You are strong as an ox! Reminds me of one of my workout buddies, I lovingly call him "dumptruck" lol.

And why do you think fasting will not work for building strength? I've seen many people increase their strength by staggering amounts while practicing IF. That said, it's not for everyone but I would suggest trying it out before dismissing it altogether. Yes, fasting goes against everything we've been taught for years but after trying it for myself and seeing it work in others, I'm sold.

That said, maybe you are one of the people that just train better with some pre-workout calories If that's the case, I would STILL fast but have a small (300-400 calories?) meal with C/F/P about an hour pre-workout then slam the rest of my calories post workout.

 

[Davidpaul007]

At the risk of coming across narcissistic, this is my favorite before/after (i don't remember when the old pic was taken)

 

[Koing]

Good job on the transformation. Solid work!

Koing

 

[solsa]

Great work, keep it up!

 

[z1ggy]

Still before and after ! wow what a change.

And yes I know my weights are still beginner level. I lost a ton of strength since college. Not to start a pity party but I had a 2 year bout of extreme depression and I didn't lift or go to the gym at all.

But I dont want to look at the past and take pity on my self. I look at your pics and how just in 7 months you increased your strength and cut fat but quite a big amount. I'll be going back to my If stuff tomorrow and starting up RPT. Lift days will be 2750 cals, and rest days around 1900.

 

[alkemyst]

Still before and after ! wow what a change.

And yes I know my weights are still beginner level. I lost a ton of strength since college. Not to start a pity party but I had a 2 year bout of extreme depression and I didn't lift or go to the gym at all.

But I dont want to look at the past and take pity on my self. I look at your pics and how just in 7 months you increased your strength and cut fat but quite a big amount. I'll be going back to my If stuff tomorrow and starting up RPT. Lift days will be 2750 cals, and rest days around 1900.

I had an injury that took me out for 2+ years and at 42, if you really lifted then it comes back fast. If you didn't, then it's a slower process.

Muscle atrophy is a quick fix IMHO.

 

[Davidpaul007]

Yeup! Muscle memory is awesome. 2 years ago i destroyed my wrist in a motorcycle accident

6 months after the accident (dec 2012), and post 2 surgeries, i was back in the gym barely able to hold a 5lb weight. It took many, many months of gradual strengthening to be "normal" and over a year before coming close to pre-accident strenght.

It will come, just dont give up, we all start somewhere.

 

[alkemyst]

Yeup! Muscle memory is awesome. 2 years ago i destroyed my wrist in a motorcycle accident

6 months after the accident (dec 2012), and post 2 surgeries, i was back in the gym barely able to hold a 5lb weight. It took many, many months of gradual strengthening to be "normal" and over a year before coming close to pre-accident strenght.

It will come, just dont give up, we all start somewhere.

Exactly...however; many people talk too much about "back in the day".

 

[Davidpaul007]

Exactly...however; many people talk too much about "back in the day".

That used to be me! Hah.

 

[alkemyst]

That used to be me! Hah.

In 7th grade, maybe 6th; I curled 80 lbs as a challenge from the 'middle school failure'.

I did it almost 10 times as well.

This was two arms not one.

 

[HitAnyKey]

Good job, OP. Impressive results and very inspiring story. Keep up the good workouts.

 

[z1ggy]

I had an injury that took me out for 2+ years and at 42, if you really lifted then it comes back fast. If you didn't, then it's a slower process.

Muscle atrophy is a quick fix IMHO.

I wasn't lifting heavy. I was doing 12-15 sets of 12 reps because my buddy told me that's what his "personal trainer" had him doing when he lost a bunch of weight. I stuck with it for nearly a year... I did lose about 14 pounds, but I didn't really look any different. Since I was eating less and lifting that way, I most likely lost fat and muscle which kept me "skinny fat".

Thinking back, I should have just stuck with my gut and went heavy.

And btw OP, I was curious if you used the RPT approach to getting your BMR. After using the formula and adding the multiplier in of 1.55, I got my total calorie needs per day to be roughly 2800 for maint. I know you said you were currently on 2200/1600 split...But generally speaking, if one is eating at maint. calories on lift days, and in deficit on rest days, in order to be at the average of -500 calories per day for 1lb/week weight loss, one needs to be eating at around -850 cals per day on the rest days. Just wondering how you came up with your calorie needs is all. I know now that you are at a low body fat so I guess you can't be so aggressive on the rest days.

Reason I ask is I know the #1 thing on the chart is calories. If I don't get that right, I will likely fail from the start of things. I know my macro's are going to be easy to fit in properly, but I'm hoping my 2800/2000 split will be ok. If I don't lose after 4 weeks on that, I'll probably go to 2700/1900. I plan on updating in my IF thread.

Thanks for being so active in this thread.

 

[alkemyst]

Me, too. I've found I can say about myself the same Andy used to: I don't look nearly as big/ripped as I should given how much I am in the gym.

Sure I don't mind. I have my own IF thread on here as well. Age 26, male, 5'10'', currently ~185-188lb, 15-18% body fat (those hand machines are not accurate).

Ultimate goal is to be 185lb, ~10% fat. I'm not totally sure what my 1RM is for any lift, but I will gauge what it should be based on my per rep lifts now. Although after reading ripped body a bunch, I realize that's really an artificial goal. My true goal is to look and feel good, while maintaining my athleticism and improving my physique.

Bench- warm ups + 3x5 @ 160lb
Incline- Warm ups + 3x5 @ 135lb
Squat- Warm ups + 3x5 @ 165lb (had hip surgery last year... couldn't squat for quite a while)
Deads- Warm ups + 185lb @ 3x5
OHP- Warm ups + 3x5 @ 85lb
Chins- Warm up + 3x6 @ bodyweight + 10lb
Bent Over Row- Warm ups + 3x5 @ 160lb

I started lifting heavy again about 6 weeks ago on IF. Before, I was in this lull of doing many many sets of 12 reps, or circuit training. Also, my diet sucked. I did manage to lose about 15lb (was at 204lb for a while in early 2013) just eating better and lifting more.

I have a good mental approach...I don't mind eat the same things over and over as long as I Can have some variety. I also love lifting... Back in college, I was up to 285lb dead lift and 225lb bench. Due to work stress, poor diet and other stuff, I really fell off the band wagon.

But, I think it's guys like you who give me the tools and motivation I need to work out smarter, and help get to my goals. It's really encouraging and refreshing to see normal guys, with a life and family can do this. If you can, so can I.

I'd say just based on these low lifts that your bodyfat must be much higher or you haven't really trained much. It doesn't make sense you were doing 225lbs on the bench in high school 8 years ago and can't do more than 160 for reps now. Were you doing the same bench press type (machine vs barbell vs dumbbell vs etc)?

Even out of a rut of non-training for a year or so, I will be at doing flat bench at 8-10 with 100lb dumbbells in two to three months, bent rows with 120lb dumbbell. I am about 185-190 10% or less when done. Recently at 188lbs I was probably still 12-15% with visible abs. In high school, my bench was never that good. I have found every time I come back although I start weak as hell, my PR's always go up.

Time will tell what I can do with my detached dominant bicep. Getting ready to get back into the grind again now that I know it's healed the best it can.

All that said, I just wish I looked as ripped as I did in high school/early college even though I was not as strong as I am today.