Lunchie's 12 months transformation (pics now)

[Lunchie]

Hey all I just thought I would shift my posts over here since it seems to be the place to post this sort of stuff.

Hey all

Firstly thanks for letting me join this site, I have heard some good things about it from friends at Uni. (even though anyone can register hehe)

My question sort of bridges multiple forum sections but I guess it mostly concerns nutrition and training so I thought I would pop it in here,

Okay so here is the deal.

In 12 months time (january 2014) there is a family event which is very important and will probably be recorded with lots of video and pics and I am out of shape, WAY out of shape.

My currents stats are as follows (December 11 2012)

199cm tall

214KG

Seriously large build (think massive broad shoulders and fists like hams but a big fat gut and man boobies too)

Atm I am training 4 times a week doing a weights program that lasts 45 mins and includes 20 mins of core work every second session. so 1hr 5 mins on those days.

I am also on the Paleo nutrition plan which for those that dont know it basically cuts out as much processed carbs as possible

No bread, pasta, rice or flour, or high sugar foods like bbq sauce or marinades

My current daily diet goes something like this.

Breakfast 3 eggs cooked in a little butter with 100gm sliced bacon (low salt organic low preservatives) 50gm grated cheese. two kiwifruit

Morning tea. couple tomatoes and an apple

Lunch: a 150-200gm steak or other protein source + an apple and a few 10-15 nuts (unsalted almonds cashews)

Afternoon. Small handful of nuts, apple or kiwifruit

Dinner. Chicken, lamb or beef grilled with plate of steamed brocolli and cauli and a raw carrot

After workout. Protein shake, Pure whey protein, super low carb, mixed with water.

Late night snack if I need it. Apple, nuts or maybe a can of tuna or a piece of plain chicken etc.

Thoughts?

My question overall question is this:

how much cardio do you guys recken I should be doing weekly in order to put on a little muscle and remove as MUCH fat as possible in the 12 months I have got. Also during my 2 days a week that I have off from work do you think I should incorporate some fasting on a meal each day or any fasting in general?

Btw just so you all know I started at 215kg at the end of november 2012.

I have a front and side on pic of that weight and each month I am taking the same pics in the same place and clothes just so I have a record of it.

I simply just want to shred fat like crazy and gain some muscle in the process (dont we all lol )

Any advice or pointers would be great.

Cheers

Lunchie

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Jimmyboy wrote:

Firstly your a monster

The diet sounds alright, not sure of the calories though and might not be enough protein for someone of your size.

As for cardio, I wouldn't murder yourself just do 30 minutes walking on an incline either on a treadmill or a mountain/hill side this will save your joints particularly at your height and weight.

I would imagine that the weight will come off reasonably fast at first. Have you made much progress with your current diet?

As for fasting I personally think its a waste of time but others on the forum maybe think otherwise. I would rather have constant energy levels throughout the day.

Whats was you diet and calorie consumption like before deciding to loss weight? Curious as you may have a fast or slow metabolism as everyone is different.

I would also change some of the fruit to vegetables also. Vegetables are richer in vitamins and minerals without the carbohydrates.

Myfitnesspal is also a tool you could use to track your macronutrients so you know exactly what you are putting into your body. Your can get the app of smart phones or use the internet.

Good luck mate.

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Lunchie:

haha thanks man, yeah I am a big guy I guess lol.

I have been on this plan for about 2 weeks and lost 4kg each in the first two weeks. That was without any cardio tho. As for changing the fruit to veges I am not too sure about this. Since I am not eating any sugar or anything I am worried about depleting my glucogin stores from the training and the fruit would help replenish them. What are tomatoes like for snacking? they dont taste like there is much sugar in them, which vegies would you suggest substituting?

Also what do you think about the bacon ? some have suggested to remove it but I am wary of removing too many calories when I am on a training day.

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jimmybro1 wrote:

Remove the bacon and replace it with some real meat like steak!

Also eat sweet potatoes, pasta or oats as an alternative to fruit perhaps. That much fruit would give me the shits!

Tomatoes are alright pretty acidic though, might upset stomach but if it doesn't go for it. When dieting I prefer to snack on celery pretty much calorie free, in fact I think it takes more energy to digest that it provides. Got me shredded anywho.

I have to aplaude you for not asking about diet pills or potions

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Lunchie:

I don't believe in quick fixes or cheats. I try to eat as much organic and preservative free as I can. Also with regards to the pasta and oats this is not possible. The paleo diet I am on has no grains, wheat, bread, rice etc. I have found it is also the only thing that controls my insulin levels without needing medication. I have never taken a pill to get bigger or stronger or small and I don't think I ever will tbh.

What would be the concern of too fewer calories? I think I am probably on around 1800 - 2000 each day. What do you guys think?

I think realistically I could drop 50-60kg, lose the big gut and man boobies and be about where I want to be body wise.

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Lunchie:

Hey guys I have been doing some reading and I need some more advice.

Some articles I have read have suggested that if you are creating a significant calorie deficit between what you are using and what you are eating you should have a cheat day or cheat meal once a week so that your body does not have a chance to adjust its metabolism downwards as it gets used to the lower calorie intake.

So what do you guys think? same diet all week or take a day off and boost it up for a day or just a meal once a week?

thoughts guys?

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Phedder wrote:

For someone your size, I'd say once every 10-14 days. I wouldn't make it a whole day either, have 2 maybe 3 meals that are quite high in carbohydrate later in the day after a training session. keep protein fairly high and fats minimal for that day. If you're going on 2kcal a day, aim for around 3500-4000 on this day. Hit the gym hard again the next day, you should feel a lot stronger and motivated

You should be able to tell when you're in need of one of these days by your performance in the gym and generally feeling run down and weaker. 10-14 days is just a guideline, I wouldn't take it much longer than 14 days when you're usually on a such a low intake, and due to that low intake up to once a week could be ok given you're still losing weight at your desired rate.

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Lunchie:

Yeah I do actually know what you mean I have already had a day or two where I felt really low and just gassed out and it wasnt over training so that would be the ideal day to eat closer to what my body is actually burning, 3500-4000/ Cool.

I think the fasting would be pointless though when I think more about it, it could totally gas me out if I wasnt careful and ruin my training ability.

Seems to be that most people doing weight training dont like the idea of fasting days?

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Lunchie:

Well my weekly monday weigh in produced some good results, down 2.9kg from last monday. I was hoping for 4-5kg but I think those results must only come during the first couple weeks when you start a new training program, or atleast they did for me in my first 2 weeks. Also had my bday on tuesday which resulted in a day of pizza and beer which probably throws off the results a bit lol. Either way If I can keep this up between 2-3kg a week I should meet my goal which is 120kg by mid year. If I do then I will have lost a total of 95kg in the space of around 8 months which is decent I think? I dunno, really, never heard of any of my mates wanting to lose more than 10 or 15kg which seems like a joke to me, I would love to just need to lose that much haha.

Still based on my shoulder width and my wrist and hip measurements I am guessing an Ideal training weight of 115-125 kg. I came up with this after looking at the stats of several rugby players and boxers that have my height and about the build I would expect to have when I am done. I don't think I will ever be RIPPED as they say but I would like to be able to take my top off at the beach and have people think "dam thats a huge built mofo".

Anyway thats my update for this week.

cheers

Lunchie

[Lunchie]

Any comments or questions on my Paleo diet are welcome

And apolagies if your comments didnt get copy pasted over from the nutrition thread as it was just ganna be too messy to get them all in, but rest assured your input is hugely appreciated by me and this is the link below to the original thread if anyone wants to read it, some of the comments are almost identical "holy crap your a huge monster" which is why they didnt get copied over :)

viewtopic.php?t=17432

[Lunchie]

So I realized I was a little slack with getting my training program and daily results up here so I this is where I am at now.

Legs and back

incline leg press

weight position 12

reps 12

sets 3

Squats

Weight 20kg plate

reps 12

sets 3

Calf raises

weight 20kg plate

reps 12

sets 3

Lat pull down

weight position 7

reps 12

sets 3

swiss ball lower back row

weight 40kg

reps 12

sets 3

weight bench leg raises

reps 12

sets 3

Supermans

12 each side

sets 3

[Lunchie]

chest day

Dumbell chest press

weight 17.5kg (each side)

reps 12

sets 3

low position cable flys

weight 20kg (each side)

reps 12

sets 3

cablefly woodchops

weight 15kg

reps 12 (each side)

sets 3

single arm cable fly extensions

weight 30kg

reps 12 (each side)

sets 3

dumbell chest flys

weight 10kg (each side)

reps 12

sets 3

Weight bench leg raises

weight (my big fat legs)

reps 12

sets 3

[Lunchie]

Took a rest day today as my body was feeling really taxed, I think I may not be eating enough perhaps?. Maybe my muscles are not getting enough vitamins, not sure?. Really want to be able to push myself harder but I am finding I am gassing out quite quick at the gym, not sure what I am not doing enough of or too much of?

Calf muscles were massively burning today (which is expected as it was my first session I have focused on them) and so were my knees (not so good). I think maybe this means my squats are not being done with correct form or perhaps this is due to my lack luster approach to warm ups and stretching.

[Lunchie]

Arms today

Dumbell curls

Weight 12.5kg

reps 12

sets 3

triceps behind the head bench thingy

weight 17.5kg

reps12

sets 3

hammer curls

weight 12kg

reps 12

sets 3

cable tricep pulldowns

weight 30kg

reps 12

sets 3

seated overhead press (name*)

20kg

reps 12

sets 3

preacher curls

weight 20kg

reps 12

sets 3

My right knee is well and truly fucked, don't know what the hell is wrong with it. I cant get into a car or bend down without being in complete agony.

[Lunchie]

So I had another Arms day today, normally wouldn't do two in a row but the workout I posted on sunday was actually done on Saturday and my workout partner was not able to do the Saturday workout and I didn't want him to miss his arms session for the week.

Arms today

Dumbell curls

Weight 12.5k-Increased to 15kg (each arm)

reps 12 each arm

sets 3

triceps behind the head bench thingy

weight 17.5kg

reps12

sets 3

hammer curls

weight 12kg- Increased to 15kg (each arm)

reps 12 each arm

sets 3

cable tricep pulldowns

weight 30kg- Increased to 45kg

reps 12

sets 3

seated overhead press (name*)

20kg- Increased to 27.5kg (not sure what the bar weighs tho, do I count it too or not?)

reps 12

sets 3

preacher curls

weight 20kg (plan to increase this to 25kg next week)

reps 12

sets 3

Overall I am very very happy with this, managed to significantly increase my weight on several different actions.

Also had a rather big shock when I discovered how easy it was to stack on extra calories using myfitnesspal.com. Will have to tweak my diet as I am taking in an extra 400 loose calories just on cheese and a can of pepsi. My plan is to cut them and get my calorie intake down to 2000 flat as its sitting closer to 2200-2400 I think.

I realize my weights are pretty low but they seem to be going up consistently and since I am aiming for tone and weight loose I believe the higher reps and lower weight is best.

Comments are always welcome !

[Lunchie]

This weeks weight loss results -2.6kg

Pretty happy with this.

[Lunchie]

Legs and back

incline leg press

weight position 12

reps 12

sets 3

Squats

Weight 20kg plate

reps 12

sets 3

Calf raises

weight 20kg plate (took it easy today as I had tweaked my knee last time)

reps 12

sets 3

Lat pull down

weight position 7

reps 12

sets 3

swiss ball lower back row

weight 40kg

reps 12

sets 3

standing barbell row

weight 12.5kg *each arm

reps 12

sets 3

Supermans

12 each side

sets 3

Overall was happy with this today, added the barbell row to target my upper back, found it slightly strange to get used to as I didn't have much experience with it but it definitely targeted the back well and seemed not to hurt my lower back.

Am really looking forward to getting my program rewritten by a proper PT towards the end of the month.

[Lunchie]

chest day again today, went really well, raised the dumbell bench press weight to 20kg (each side) and the single arm cable press *name to 35kg

Dumbell bench press

weight 20kg (each side)

reps 12

sets 3

low position cable fly crossovers

weight 20kg (each side)

reps 12

sets 3

cablefly woodchops

weight 15kg

reps 12 (each side)

sets 3

single arm cable fly extensions

weight 35kg

reps 12 (each side)

sets 3

dumbell chest flys

weight 10kg (each side)

reps 12

sets 3

Weight bench leg raises

weight (my big fat legs)

reps 12

sets 3

So yeah pretty happy with results today, am starting to raise the weight in the bench press to closer to what it should be for my size but the single arm woodchops are still kicking my ass, man that exercise is so hard to do with 0 leverage. My workout partner also raised his weights in a couple things too so now he is right behind me which is good motivation to keep pushing

[Lunchie]

I can fit my old jeans now too which is kinda nice as before xmas the two sides of the button were about 10cm apart from being able to do up and now I can wear them again. Just wish the other 60kg would hurry up and get lost!

[Lunchie]

Did get to notice one nice thing today at work, the pants I brought at xmas that fit me nicely are now so loose even on the shortest notch on my belt that they fall down when I walk without stopping every 10 seconds to pull them up now. So I would say maybe have lost 6-10 inches off my waist, the scales only say 16kg or so down and still at least 60kg to go though.......

[Lunchie]

Had been sick for the past week so took it easy and laid off the weights so today was my first session for 8 days, was concerned how it would go as during the last week that I worked out I had upped the weight on a number of exercises so I was unsure how today would go with such a large break, anyway I managed to get through it and even upped the weight on seated over head press.

Arms today

Dumbell curls

Weight 15kg (each arm)

reps 12 each arm

sets 3

triceps behind the head bench thingy

weight 17.5kg

reps12

sets 3

hammer curls

weight 15kg (each arm)

reps 12 each arm

sets 3

cable tricep pulldowns

weight 45kg

reps 12

sets 3

seated overhead press (name*)

Increased to 30kg

reps 12

sets 3

preacher curls

weight 20kg

reps 12

sets 3

SO yeah basically I was happy to get through it all and now I feel completely munted but happy.

[Lunchie]

So overall I am happy with the progress I have made in my first 3 months of lifting.

Have definitely improved my strength and have started to see my muscles gain some definition and increase in size.

Biggest problem I have found so far is not the working out but the eating right, if I continue to do what I have been doing I am sure I will keep getting stronger and bigger muscles but my weight loss has slowed.

Will now be trying to address this muscle size has never been my main focus but rather I want to be healthy and in good shape and so I am going to address the 75% diet 25% workout ratio.

Will just take it one day/week at a time but IF and I mean IF I can stay disciplined then I should be able to shed the fat by the end of year and I might just find a decent looking body under all that fat to show off at my sisters wedding January 2014 (my goal date for shedding the fat)

Fingers crossed

[Lunchie]

So I have decided I will post the initial pics of myself that I took before I started any sort of diet, these were taken at the beginning of January when I was at my heaviest 214kg.

Have also decided that from now on I am going to take the same pics every 6 weeks regardless of results and also post my weekly weigh in. Have decided to do this because the lifting part of the equation is proving easy and fun but the diet is not so I decided I need some way of making myself accountable for poor diet.

Anyway so without further rambling here is a very tall (and fat) man.

I didn't want to be this ruthless on myself but so far since the fat pic was taken I have only managed to lose about 16kg which seems on the low side for 3 months worth of work. (my own fault too many lapses in diet) so I am going to use you guys to help motivate me.

As a side note.

God I love lifting, it is just so so good, I wish it was 75% training and 25% diet cos if it was I would be fine!

[Hitro]

16kg in 3months is a good effort mate.

You are a big unit though and it'll take a bit of time but hell I reckon you are going great guns for now. Good idea re the 6weekly pics too. You'll buzz out on those as time goes buy and see the awesome progress.

Lifting is pretty addictive eh? Once of those things ya get in to and wonder why ya hadnt done it sooner!

[Lunchie]

16kg in 3months is a good effort mate.

You are a big unit though and it'll take a bit of time but hell I reckon you are going great guns for now. Good idea re the 6weekly pics too. You'll buzz out on those as time goes buy and see the awesome progress.

Lifting is pretty addictive eh? Once of those things ya get in to and wonder why ya hadnt done it sooner!

Yeah I have sort of played around with it a little when I was younger but never with a proper split program for different muscle groups but now that I have been at it for 3 months i just love it, its just I dunno, awesome. The buzz after a good workout (or even a bad one) is freaking awesome. When I look at a pic of younger me it doesn't even look like the same person, kinda surreal (but in a bad way).

I am aiming for a goal weight of 115kg, anyway, if I get to that it will be kinda cool to be able to say I lost a whole 100kg.

[Pseudonym]

I don't have anything to add, other than to echo what Hitro's just said, and applaud your efforts. I look forward to seeing the Before and After shots once you've reached 115kg. That will be inspirational. :clap: