My incredible 6 weeks transformation

[test_for_life]

What's up everyone. It's been a while. Nice to see some old faces here. Well, just thought I'd post some new pics to help motivate others. This past summer, I fell into a slump and went through a breakup after a long term relationship of 5 years that I just stopped training and was over eating. It happens to the best of us. Well, I managed to go from a lean ripped 175 lbs to a flabby 185 lbs and waist expanded to 4 inches and felt like shit. This Oct one morning, I looked in the mirror and freaked on what I got myself into to. The next day I decided to put a plan together with a goal to get in the best shape of my life in 6 weeks. Those before and after pics posted pics are in fact only 6 weeks apart.

I worked out 7 days a week for 2 hours a day and kept a consistent diet of 3200 to 3500 calories all measured to the gram. I was on a mission for success. Well long story short, I managed to reach my goal within 6 weeks and ended up looking better than ever before. My waist went back to 31 inches, muscles got full again and arms measured once again at 16.6 cold.My weight went down to a ripped 177 lbs. I managed to lose fat and gain muscle at the same time. This is the best my chest has even looked as well. Mane people could easily say that I was overtraining, but it worked for me and I would always make sure to always eat enough for not to compensate for lost muscle.

So just letting everyone know with enough dedicated and desire it is possible to get back in amazing shape in very little time if you want it badly enough. Muscle memory is a wonderful thing

[#8]

Its been a while since youve been here dude. Good to see you back. Thats an impressive transformation to say the least.

Post up your diet if you dont mind.

[test_for_life]

Thanks bro,

It's been a while, but will start posting more often. Here is what a typical day for me looked like. It's actually very simple and nothing too crazy. I was burning 1200 to 1500 calories with my workouts and even though I was eating lots of food, my body was still at a decifit. Keeping calories higher allowed me to train with a greater level on intensity and allowed me to gain muscle and lose fat at the same time. Oh and I also did a mistake on my first post. I said that I never went lower than 3500 calories. I meant to say that I never went lower than 3200 calories and never higher than 3500.

Some days, I would go 3500 on the days where I was burning more calories. Everything was done with very high precision and measured to make sure that I am taking in exactly the calories I needed. I was even wearing a bodybug to monitor myself on how many calories I was burning in a day. Yeah, I was a bit obsessed lol, but I had set a goal and I had to achieve it no matter what.


Meal 1
-60 grams of nature’s path granola cereal
-175 grams of Greek yogurt mixed with the granola cereal
-1/2 cup of 2% cottage cheese (125 grams)
-1 tsp. of Metamucil

Protein: 40 g, carbs: 60 g, fats: 10 g, Fiber: 8 g

Calories: 600

Meal 2

-1 scoop of whey protein
-6 oz of milk
-1 kashi chewy granola bar

Protein: 35 g, carbs: 33 g, fats: 7 g, Fiber: 0 g

Calories: 340

Meal 3

-1 grilled chicken breast 4 oz cooked
-1 multi-grain bagel from Fairmount bagel bakery (world's best bagels) 
-2 tbs of cream cheese
-1 large green salad with 1 tbs of extra virgin olive oil and 2 tbs of balsamic vinegar glaze style


Protein: 45 g, carbs: 75 g, fats: 25 grams, Fiber 8 grams

Calories: 720

Meal 4

-1 scoop of whey protein
-6 oz. of skim milk
-14 cocoa roasted almonds (emerald brand)
-1 tsp. of sugar free Metamucil

Protein: 30 g, carbs: 12 g, fats, 10 g, fiber 5 g

Calories: 300


Meal 5

-150 grams of pink or sockeye salmon 324
-1 Flaxseed bagel from Fairmount bagel bakery (world’s best bagels)  400
-2 tbs of cream cheese
-2 cups of steamed veggies of 200 grams

Protein: 50 g, carbs: 75 g, fats: 7 g, fiber, 4 g

Calories: 800


Meal 6

- 1 scoop of whey protein
- 125 grams or cottage cheese
- 1 tbs of flaxseed oil
- 1 banana

Protein: 38 g, carbs, 30 g, fats 17 g, fiber 4 g

Calories: 450



Approx. Total Intake for the day

Protein: 220
Carbohydrates: 240
Fats: 76 g
Fiber: 30 g


Total estimated Calories: 3200 to 3500

[#8]

thats pretty high carb for a body transform but from the sounds of it you were burning a ton of cals. I always liked your posts on here so stick around for a while, youre a valued member.

Im curious about your totals however. I added that up and got 2644 cals which is a FAR cry from 3200-3500. Especially when one is burning between 1000-1500 cals a day. Am I missing something?

You have those flaxseed bagels listed at 30g carbs per bagel. That is super low for a bagel isnt it? Are they sugar free?

[test_for_life]

HI bro,

You have a good eye. I just went back to check my diet that I had wrote down because this one wrote in on top of my head. From checking my plan, I miss wrote the 5th meal. The 5th meal is actually 800 calories and 75 grams of carbs. I edited it. I don't count green veggies carbs in case you were wondering. So if I was eationg 3200 calories and burning 1200, I was taking in a net of 2000 cals and found this amount works good for my body. When I would burn 1500 cals, I would eat 3500 which meant I was taking in a net of 2000 as well. Here are the calculations that I came up with for a typical day I was burning 1200 cals. This might seem like a lot, but I was burning a ton as well as moving around all day.

One of the biggest mistakes I did years ago is dropping my calories too low which resulted me looking flat and losing a ton of muscle. After trial and error, I found this plan works great. The only time I drop my cals to 2500 is when I am trying to get by bodyfat below 8%. But 8% to 10% is easily achievable on 3200 cals. Also keep in mind that I was training 7 days a week and never really had any real cheat days. My cheat meals were still in my calorie bank. So never really went over my limit. I feel this made a significant diffirence.

meal 1 600 cals
meal 2 340 cals
meal 3 720 cals
meal 4 300 cals
meal 5 800 cals
meal 6 450 cals

Total = 3210

3200 cals - 1200 cals burned from working out = net 2000 cals . My daily maintenance is 2500, so I was at a deficit of 500 cals per day.

[Big_Papa_B]

did you do any cardio? if so how much?

[test_for_life]

did you do any cardio? if so how much?

cardio was done for 1 hour a day at a high intensity level. Kept my heart rate between 162 to 175 bpm for the full hour. I found this worked much better than the typical low moderate cardio and burned much more calories. Cardio was either done in 2 separate sessions or after my weight training session. Was working out each muscle group 2 times a week for 16 sets per muscle group. My reps varied from 10 to 12 reps. Right now I am actually 5 lbs heavier since this pic was taken 2 weeks ago and even slightly leaner.

[#8]

Just curious, how tall are you?

[rated_rko]

very impressed good job man

[test_for_life]

Just curious, how tall are you?

I am 5.9. In case you are wondering, some people always feel that I weight more in pics. But I really don't weight much. When I cut, I look much bigger because of the illusion it creates. I have small joints and when I wear a jacket sometimes, you can't even tell I work out which could be depressing in the winter