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i was getting fat....now i am fit

Discussion in 'BlackHat Lounge' started by fibo202, Sep 9, 2014.

  1. fibo202

    fibo202 Newbie

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    Ok..

    i was getting fat. As a former gym rat and fitness fanatic i sinply lket my-self go. For 3 years i hardly did any exercise and eat crap. Drank quite a bit too boot.

    So i go to the dr's and I am 84KG. The heaviest iahve ever been in my life. Normally i am about 78-79kg. But i can feel fat on my sides and for the 1st time i n my life i have a spare tyre. F**** i look like every other middle aged, fat man over 40 out there.

    So....time for drastic action.

    I studied what works and what is B*S*. For example everyone thinks go running, diet is the best way....no it is not. I hardly do any cardio. i used to but almost stopped that now.

    So here what i did.

    1) I needed to get rid of 10kg of fat from my body and at least keep the muscle..if not put a little muscle on. I like the toned look nit the body builder look. I know that years and years and probably steroids but i used to bulk up quite a bit lifting weights before. So i needed to vut calories down but get more protein and minerals into my system.

    2) i studied Fasting and went for the 16-8 fasting. i.e no breakfast. eat about 1pm, 6pm and 9pm..high protein meals.

    3) NO snacks...ever..not one. 3 meals....coffee/water..nothing else not apiece of fruit. Nothing. And I have stuck to that for 6 months now. get's very easy. Snacking alone van add over 500 calories to your intake every day. That's 3,500 per week (1lb fat) No cakes, sweets, biscuites etc...it is amzing how much you can eat working from home out of habit. You have to stop that 100%.

    4) Gym....3 time s a week. Full body compound weights. Quite heavy weights and build it up. NO cardio at the gym. Lift heavy, low reps for the harder/denser muscle look not the big fluffy muscles. I really do not like people that are too big muscles. It doesn't look good i.m.h.o.

    5) try and go walking 2 week. yes this is cardio but it's not running/jogging doing cardio for the sake of it. I'll walk to the shop or hike, etc.

    6) Only drink (lightly) two nights a week -dry white wine mostly(fri /sat) Not a drop midweek/during the day etc.... It's good to cut down as you get older as well. Booz is dead calories but i can't give it up.

    it was much more about changing my habits not jumping into some diet fad for a month or two then rebounding, knowledge is power.

    Ok so 6 months on...

    weight 75kg..almost there
    BF% i would guess about 14%.....ish. No fat really visible six pack is in view. Look I am no male model but for my age I get stares when I go swimming put it that way. I feel/look the best I have ever done in my life. Even better than when i was in the gym in my 20's (because then i paid no attention to diet at all. Huge mistake)

    Good toned arms/shoulders/chest..not bulky though. That's important to me. Think more like Robert D.Jones phsyique.
    waist 31" (was 35"..fast b***'d)

    I am kind of almost there with my goal. My weight should be 72kg -74kg but i'd like to get my BF% to about 10%....but i am not going to micro manage this and get too obsessed. I'll see where it goes.

    Now I notice how fat most people are. At my age i'll bet less than 5% are at their ideal weight.

    Bye the way it is all about proportions to look good. Waist/shoulder 1:1.55 is ideal. etc. The v-shape upper body, strong legs etc.

    So there you go. It can be done but you have to know what to do and how to do it.

    if i had to offer one source where i learned the most about this it would be Martin Berkham from leangains. Look at this physique...

    Now it's a matter of staying there.:p
     
    • Thanks Thanks x 2
    Last edited: Sep 9, 2014
  2. mirrorer

    mirrorer Jr. VIP Jr. VIP

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    Congratulations :D :)

    I've done the same pal.
    I was 80 kg 21y old,171cm and now i am 61.5kg. I did it in 4 months but i did cardio daily at least 35-40 minutes.Also bf was around 30% and now is around 12-14%

    Skipping breakfast? Thats a huge mistake in my view.Breakfast enables your metabolism to work and "wake up" ,you haven't eat all night and if you skip breakfast too,will be to many hours without eating and remember the key to successful long term weight loss and natural bodybuilding is to eat 4-6 small equal meals per day.

    Take a look at this site http://scoobysworkshop.com/ scooby is the best and everything is free.
     
  3. somedevil

    somedevil Senior Member

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    Have you explored Keto ? It's not just a fad diet. It's a healthy way of eating. Combine this with intermittent fasting and you'd be amazed by the changes. Great progress by the way ! =
     
  4. fibo202

    fibo202 Newbie

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    take a look at IF and leangains.com

    he has a whole section about skipping breakfast..and i aint going back. it works very well for me.

    Sorry mate but..eat 4-6 small meals a day" is bollocks. You need to read leangains..see the results there.

    I'll take Martins science over typical cliches any time..and like I say it works for me.

    Good luck
     
  5. fibo202

    fibo202 Newbie

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    I have not looked at that. |I have system that works for me and it doesn't take huge work/effort. So i'll leave it there now. Thx anyway.

    by the way i am in my mid 40's....it was a lot easier to shift fat in my 20's.

     
  6. fibo202

    fibo202 Newbie

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    He looks very good and obviously knows what he's doing but for me it's a little too bulky (scooby guy). Look at Martin Berkhams physique....to me that is perfect. If only I had have known about all this 20 years ago....damm. I wasted my time in the gym doing "toning sh**" I should have been going heavier with compound movements only and I paid no attention to the diet side. HUGE mistake.

    Deadlifting 120KG
    Squat 100KG
    Dips 20kg weight
    Pull ups 25KG weight

    i might go a little heavier in the months ahead but not by much.
     
  7. Trepanated

    Trepanated Supreme Member

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    Good on you for taking action and getting fit again.

    I went through a similar process in the last year too.

    I had slowly climbed up to 105kg, got no exercise, sedentary lifestyle, almost 35% BF and BMI was in the obese range (and I had spent most of my life fit and lean).

    I decided to sort myself out as I am in my 40s and if I didn't take action soon I knew I would spend the rest of my life fat and unfit. It was a 'now or never' type moment.

    I'm now 79kg, less than 15% fat, BMI in the healthy range and still getting better.

    I only have a 4-pack so far but I had a lot of flab to shift - I think another month and the six-pack will finally be back.

    It's not rocket science though.

    I was fat because I ate wrong and did no exercise.

    Now I have a very healthy diet (fruit, salad, steamed vegetables and fish make up most of it) and I exercise every day.

    The only thing I regret is not taking a 'before' photo, because the change has been huge and I almost can't imagine now that I used to be so much bigger.
     
  8. UrsuAke

    UrsuAke Power Member

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    Pics or it didn't happen.
     
  9. fibo202

    fibo202 Newbie

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    R.O.F.L....I was waiting for that one Where have you been all day?..ok didn't happen. Joker!

    I have nothing better to do than post fiction. So..there you go complete fiction. I AM ACTUALLY 295KG OF PURE BLUBBER... but there again no pic's so ..."didnt happen" wait i am actually an alien.

    Gypsy.
     
    Last edited: Sep 9, 2014
  10. fibo202

    fibo202 Newbie

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    It's worrying you are so keen to see pics of me....male or female?
     
  11. fibo202

    fibo202 Newbie

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    here i am..settling down to another flame war on BH forum...

    http://www.shutterstock.com/pic-211449784/stock-photo-fat-man-eats-fast-food-while-watching-tv-at-home.html?src=afN3hzlSGl2OtA7DJ9pp6Q-1-19

    this is me now...

    http://www.shutterstock.com/pic-110833442/stock-photo-skinny-male-torso-isolated-on-white-background.html?src=kntnzFFJ5dHWHGjL1Jztcg-1-3